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vidark

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vidark last won the day on February 24

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  1. Skråbenk 20 kg 20 rep x3 50 kg 10 rep x2 65 kg 10 rep 85 kg 10 rep x3 Fu benk med stopp 50 kg 10 rep x2 Måtte gi meg der pga smerte i albuer ble for gale Cabel kryss 30 kg 12 rep x7 Sidehev 15 kg 15 rep x4 Jm press 20 kg 20 rep Pushdown 20 kg 15 rep x3
  2. Boksbøy saktebøy 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 130 kg 6 rep 150 kg 6 rep x4 Good morning 80 kg 15 rep x3 Hiptrust 160 kg 8 rep x2 Ga meg der pga smerte i knærne.
  3. Lørdag Fu benk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 80 kg 6 rep 102,5 kg 6 rep x4 Liggende roing skråbenk 25 kgs 12 rep 30 kgs 10 rep x3 Stående militær press 20 kg 12 rep x3 40 kg 8 rep 50 kg 8 rep 55 kg 6 rep x2 Nedtrekk curlgrep 70 kg 8 rep x4 Franskpress liggende bak hode 20 kg 15 rep x4
  4. Boksbøy saktebøy 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 110 kg 12 rep x4 Good morning 50 kg 20 rep x4 Hiptrust 160 kg 20 rep x3
  5. Skråbenk 20 12 rep x3 50 kg 10 rep x2 60 kg 10 rep 82,5 kg 10 rep x3 Fu benk med stopp 50 kg 10 rep 60 kg 10 rep 87 kg 10 rep x2 88 kg 10 rep Cabel kryss 30 kg 15 rep x3 Sidehev 15 kgs 12 rep x2 17,5 kgs 12 Jm press 20 kg 20 rep x3 40 kg 20 rep 65 kg 20 rep x2 Pushdown albuer ut 27 kg 20 rep 34 kg 20 rep 43 kg 15 rep x3
  6. Boksbøy saktebøy 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 145 kg 6 rep x4 Good morning 65 kg 15 rep x4 Hiptrust 180 kg 8 rep x2 230 kg 6 rep x4
  7. Fu benk med stopp 20 kg 8 rep x3 50 kg 6 rep x2 60 kg 6 rep 80 kg 6 rep 100 kg 6 rep x3 105 kg 5 rep Forover bøyd roing curlgrep 60 kg 10 rep x2 90 kg 6 rep x4 Stående militær press 20 kg 12 rep x3 40 kg 8 rep 50 kg 6 rep x3 Jm press 20 kg 20 rep x3 40 kg 20 rep 60 kg 20 rep x2 65 kg 20 rep
  8. Boksbøy saktebøy 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 130 kg 8 rep x4 Good morning 60 kg 15 rep x3 Hiptrust 180 kg 8 rep x3 180 kg 25 rep Spider curl 30 kg 12 rep 30 kg 10 rep x2 Hammer curl 25 kg 12 rep x2
  9. Skråbenk 20 kg 12 rep x3 50 kg 10 rep x2 60 kg 10 rep 80 kg 10 rep x3 Fu benk beina opp m stopp 50 kg 10 rep 60 kg 10 rep 85 kg 10 rep Cabel kryss 35 kg 15 rep x3 Sidehev 15 kgs 12 rep x4 Jm press 20 kg 20 rep x3 50 kg 20 rep 70 kg 14 rep x2 Pushdown albuer ut 27 kg 15 rep 34 kg 20 rep x2 43 kg 15 rep
  10. Dagens trening Lårcurl 64 kg 16 rep 64 kg 12 rep 64 kg 9 rep Boksbøy uten belte sakte 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 140 kg 6 rep x4 Good morning 55 kg 15 rep x2 80 kg 15 rep Hiptrust 160 kg 8 rep 190 kg 8 rep x2 220 kg 8 rep
  11. Trening onsdag Fu benk med stopp 20 kg 8 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 6 rep x2 95 kg 6 rep 97,5 kg 6 rep Forover bøyd roing curl grep 60 kg 10 rep x2 80 kg 8 rep x4 Stående nakkepress 20 kg 12 rep x3 40 kg 8 rep 50 kg 6 rep x3 Chins Pluss 5 kg 6rep x2 5 rep 4 rep Jm press 20 kg 20 rep x2 40 kg 20 rep 70 kg 12 rep x2
  12. Dagens økt. Ble litt kortere enn planlagt pga dårlig tid Boksbøy sakte uten belte med stopp 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 130 kg 6 rep x2 150 kg 6 rep 170 kg 6 rep Good morning 50 kg 15 rep x3 Nedtrekk bak nakke 61 kg 10 rep x2 Sittende roing 98 kg 7 rep x2 125 kg 6 rep Spidercurl 30 kg 12 rep/7rep/5rep Hammer curl 30 kgs 7 rep 25 kgs 9 rep
  13. Skråbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 75 kg 6 rep 92,5 kg 6 rep /75 kg 8 rep (dropsett 25 sek pause mellom) Flatbenk med stopp beina opp 50 kg 10 rep 60 kg 10 rep 82,5 kg 10 rep x2 85 kg 10 rep Cabelcross 35 kg 15 rep x3 Sidehev 15 kgs 12 rep x2 17,5 kgs 12 rep x2 Jm press 20 kg 20 rep x3 40 kg 20 rep 60 kg 20 rep x3 Pushdown albuer ut 27 kg 15 rep 34 kg 15 rep x2 34 kg 20 rep
  14. Lørdag 26.10 Sakte Boksbøy uten belte og stopp 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 120 kg 6 rep x3 125 kg 6 rep 130 kg 6 rep 135 kg 6 rep Good morning 40 kg 15 rep x5 Hiptrust 120 kg 8 rep x2 170 kg 8 rep x3 190 kg 8 rep 200 kg 12 rep
  15. Fredag 25.10 Flatbenk med stopp 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 100 kg 6 rep x4 Sittende roing 98 kg 6 rep x2 107 kg 6 rep 116 kg 6 rep Stående militær press 20 kg 8 rep x2 45 kg 6 rep x2 50 kg 6 rep Chins 6rep x3sett kroppsvekt Jm press 20 kg 20 rep x2 55 kg 20 rep x3
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