Jump to content

vidark

Members
  • Content Count

    822
  • Joined

  • Last visited

  • Days Won

    1

vidark last won the day on February 24 2019

vidark had the most liked content!

About vidark

  • Rank
    Advanced Member

Recent Profile Visitors

1693 profile views
  1. Hammercurl vekt pr arm 25 kgs 15 rep x2 Alternate curl 20 kgs 10 rep x2 Sittende stangcurl 40 kg 15 rep Jm press 20 kg 20 rep x3 57,5 kg 25 rep x3 Pushdown albuer ut 34 kg 30 rep 43 kg 25 rep x2 Smalbenk med stopp 60 kg 6 rep x2 90 kg 6 rrp 110 kg 6 rep 120 kg 4 rep
  2. Fredag Hadde migrene så skulle aldri ha trent. Forferdelig kvalm og uvel gjennom hele økten. Skråbenk med manualer vekt pr arm 15 kgs 15 rep x2 20 kgs 15 rep 25 kgs 15 rep 30 kgs 15 rep 45 kgs 15 rep x3 Flatbenk med stopp 60 kg 6 rep x2 80 kg 6 rep 100 kg 6 rep
  3. Sittende Lårcurl 84 kg 10 rep x4 Boksbøy saktebøy 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 130 kg 8 rep x4 Sledpush 4 serier Hiptrust lett pga knesmerter 70 kg 12 rep x5
  4. Stående hammercurl vekt pr arm 20 kgs 12 rep 25 kgs 12 rep 30 kgs 12 rep x2 Alternate curl 20 kgs 10 rep x2 Sittende stangcurl 40 kg 15 rep Jm press 20 kg 20 rep x3 55 kg 25 rep x3 Pushdown albuer ut 34 kg 30 rep x3 Smalbenk med stopp 60 kg 6 rep x2 90 kg 6 rep 107,5 kg 7 rep
  5. Rotator cuff øvelser 3x15 Cabel 2x15 Benkpress med stopp 20 kg 12 rep x3 50 kg 6 rep 60 kg 6 rep 80 kg 6 rep 105 kg 6 rep x2 107,5 kg 6 rep 110 kg 6 rep 120 kg 6 rep Skråbenk med manualer vekt pr arm 40 kgs 16 rep x2 Cabel kryss 25 kgs 15 rep x4
  6. Alternate curl 15 kgs 8 rep x2 22,5 kgs 12 rep x2 Stående hammercurl manualer 20 kgs 21 rep 22,5 kgs 21 rep Sittende stangcurl 42,5 kg 13 rep Jm press 20 kg 20 rep x3 52,5 kg 25 rep x3 Pushdown albuer ut 34 kg 28 rep x3 Smalbenk med stopp 60 kg 6 rep x2 95 kg 8 rep 100 kg 6 rep 105 kg 6 rep
  7. Onsdag Benkpress med stopp 20 kg 12 rep x3 50 kg 6 rep x2 80 kg 6 rep 100 kg 6 rep x4 Skråbenk med manualer vekt pr arm 40 kgs 15 rep x3 Sittende roing 89 kg 10 rep x4 Sittende skulderpress manualer 30 kgs 15 rep x3 Nedtrekk 70 kg 10 rep x4
  8. Lårcurl sittende 84 kg 12 rep x5 Boksbøy med strikk rundt knærne 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 120 kg 6 rep x5 140 kg 6 rrp Hiptrust 120 kg 10 rep x5 Smerter i venstre kne derfor ikke mer vekter.
  9. Alternate curl vekt pr arm 15 kgs 8 rep x2 20 kgs 6 rep 25 kgs 10 rep x2 Stående hammer curl vekt pr arm 20 kgs 20 rep x2 Sittende stangcurl 40 kg 12 rep Jm press 20 kg 20 rep x3 50 kg 25 rep x3 Pushdown albuer ut 34 kg 25 rep x3 Smalbenk med stopp 60 kg 6 rep x2 90 kg 8 rep x2 95 kg 8 rep Brukte ikke albuevarmere idag og albuene kjennes bra ut.
  10. Rotator cuff øvelser 3x15 Cabel 2x15 Skråbenk med manualer vekt pr arm 15 kgs 15 rep x2 20 kgs 15 rep 25 kgs 15 rep 30 kgs 15 rep 40 kgs 30 rep x3 Flatbenk med stopp 60 kg 8 rep x2 90 kg 6 rep x2 100 kg 6 rep Cabel kryss 30 kg 15 rep x3 Sittende skulderpress manualer vekt pr arm 15 kgs 15 rep 20 kg 15 rep 25 kgs 12 rep 40 kgs 12 rep Sidehev 15 kgs 15 rep x2 17,5 kgs 15 rep Facepull 3x15 rep
  11. Lårcurl 77 kg 12 rep x2 84 kg 10 rep x2 91 kg 10 rep Boksbøy saktebøy 20 kg 8 rep x3 60 kg 6 rep x2 90 kg 6 rep 120 kg 6 rep 150 kg 6 rep x2 170 kg 8 rep Hiptrust 200 kg 3 rep smerter i venstre kne og rumpeball😯 120 kg 15 rep x2
  12. Tirsdag Alternate curl 15 kgs 8 rep x2 20 kgs 8 rep 25 kgs 11 rep 30 kgs 5 rep Hammercurl 30 kgs 12 rep 35 kg 8 rep x2 Sittende stangcurl 40 kg 12 rep x2 Jm press 20 kg 20 rep x3 50 kg 20 rep 60 kg 20 rep 90 kg 12 rep x2 100 kg 6 rep Pushdown albuer ut 34 kg 25 rep x3 Smalbenk med stopp 60 kg 6 rep x2 90 kg 6 rep x3
  13. Skråbenk med manualer vekt pr arm 15 kgs 15 rep x2 20 kgs 15 rep 25 kgs 15 rep 30 kgs 15 rep 40 kgs 28 rep x2 50 kgs 10 rep Sittende roing bredt grep 61 kg 10 rep 70 kg 10 rep 79 kg 10 rep x4 Sittende skulderpress manualer vekt pr arm 15 kgs 15 rep 20 kg 15 rep 25 kgs 15 rep 30 kgs 20 rep x2 35 kgs 15 rep Hex press manual skråbenk 20 kg 12 rep x2 25 kg 10 rep x3
  14. Hiptrust i maskin med lodd. Fører ka eg har lagt på maskinen ikke ka ekstra strikk gir i motstand. 20 kg 12 rep 50 kg 12 rep 70 kg 12 rep 100 kg 12 rep 120 kg 12 rep 140 kg 10 rep x4 120 kg 12 rep 100 kg 12 rep
  15. Lørdag Alternate curl 15 kgs 8 rep x2 20 kgs 6 rep 30 kgs 7 rep 32,5 kgs 5 rep Hammer curl 32,5 kgs 10 rep 25 kgs 15 rep x2 Sittende stangcurl 45 kg 8 rep x2 Jm press 20 kg 20 rep x3 50 kg 20 rep 80 kg 16 rep x2 85 kg 15 rep Pushdown albuer ut 34 kg 20 rep x3 Smalbenk med stopp 60 kg 6 rep x2 80 kg 8 rep x2 100 kg 4 rep
×
×
  • Create New...