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vidark

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vidark last won the day on February 24 2019

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  1. Sittende Lårcurl 84 kg 12 rep x4 Boksbøy uten belte 20 kg 8 rep x3 50 kg 6 rep x2 70 kg 6 rep 100 kg 6 rep 120 kg 6 rep 150 kg 6 rep x3 190 kg 6 rep Hiptrust i bootybuilder maskin 50 kg 12 rep 100 kg 12 rep x4
  2. Stående hammercurl 27,5 kgs 15 rep x2 Sittende hantelcurl 15 kgs 12 rep 2 Sittende stangcurl 40 kg 15 rep Jm press 20 kg 20 rep x2 40 kg 20 rep 60 kg 27 rep x2 60 kg 28 rep Pushdown albuer ut 43 kg 29 rep x3 Smalbenk med stopp 60 kg 6 rep x2 80 kg 6 rep 100 kg 6 rep 120 kg 5 rep
  3. Lørdag 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 17 rep x3 Flatbenk med stopp 60 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 115 kg 6 rep 135 kg 2 rep
  4. Sittende Lårcurl 84 kg 10 rep x2 91 kg 10 rep x2 91 kg 12 rep Boksbøy uten belte 20 kg 8 rep x3 70 kg 6 rep x2 120 kg 6 rep x2 150 kg 6 rep 160 kg 6 rep x 2 180 kg 12 rep Hiptrust 70 kg 12 rep 120 kg 12 rep 170 kg 12 rep x5
  5. Torsdag Stående hammercurl 25 kgs 17 rep x2 Alternate curl 20 kg 10 rep x2 Sittende stangcurl 40 kg 16 rep Jm press 20 kg 20 rep x3 60 kg 25 rep x3 Pushdown albuer ut 43 kg 27 rep x3 Smalbenk med stopp 60 kg 6 rep x2 80 kg 6 rep 100 kg 6 rep 120 kg 3 rep
  6. Onsdag Benkpress med stopp 20 kg 8 rep x3 50 kg 6 rep x2 60 kg 6 80 kg 6 rep 100 kg 6 rep 120 kg 6 rep x2 130 kg 4 rep Skråbenk med manualer 30 kgs 20 rep x3 Cabelcross 25 kg 15 rep x3 Sittende roing 70 kg 10 rep x2 79 kg 10 rep 89 kg 10 rep 98 kg 10 rep 107 kg 10 rep 116 kg 10 rep x3 Roing skråbenk bryststøtte 15 kgs 10 rep 20 kgs 10 rep 25 kgs 10 rep x2 30 kgs 10 rep x2
  7. Sittende Lårcurl 84 kg 10 rep x2 91 kg 10 rep x3 Boksbøy uten belte 20 kg 8 rep x3 50 kg 6 rep x2 80 kg 6 rep 120 kg 6 rep 140 kg 6 rep 160 kg 6 rep 180 kg 6 rep x3 200 kg 4 rep Hiptrust 70 kg 12 rep x2 120 kg 12 rep 170 kg 12 rep 200 kg 12 rep 240 kg 10 rep 270 kg 6 rep
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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.
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