MrMuscle sin DC treningsdagbok

[MrMuscle]

17.Oktober 2007, kl. 15.40
(LT=Last training, TT=This training)

Biceps curls m/stang: LT: 65kg x 12 2RP / TT: 65kg x 13 2RP
Sittende Hammer curls: LT: 24kg x 12 / TT: 24kg x 12
Tåhev i beinpress maskin: LT: 190kg x 11 / TT: 190kg x 11
Sittende Leg curls: LT: 90kg x 20 2RP / TT: 90kg x 20 2RP
Knebøy: LT: 160kg x 6, 115kg x 16 / TT: 160kg x 5, 115kg x 16

Tungt i dag, men sånn skal det være innimellom.

[MrMuscle]

19.Oktober 2007, kl.15.35
(LT=Last Training, TT=This Training)

Hammer strenght Chest press: LT: 105kg x 13 2RP / TT: 105kg x 13 2RP
Militærpress i smithmaskin: LT: 80kg x 12 2RP / TT: 80kg x 10 2RP
Franskpress: LT: 50kg x 17 2RP / TT: 50kg x 17 2RP
Rack chins: LT: 25kg x 14 2RP / TT: 25kg x 14 2RP
Hammer strenght Low Row: LT: 125kg x 13 2RP / TT: 125kg x 13 2RP
Full sit ups: LT: 11, 6 / TT: 11, 6

Skulderen var litt vondt fra hva det nå var som hendte på mandag. Så presset meg ikke maks på skulderpressen da jeg kjente den godt der.

[MrMuscle]

22.Oktober 2007, kl.15.50
(LT=Last training, TT=This training)

Sittende skrå curls med manualer: LT: 24kg x 14 2RP / TT: 24kg x 15 2RP
Omvendt grep curls: LT: 45kg x 11 / TT: 45kg x 11
Stående tåhev i smith maskin: LT: 130kg x 15 2RP / TT: 135kg x 13 2RP
En fots hammer Legcurl: LT: 32,5kg x 21 2RP / TT: 32,5kg x 21 2RP
Frontbøy: LT: 135kg x 6, 100kg x 17 / TT: 135kg x 6, 100kg x 17

Fin fin trening, deilig med 30 minutter kardio etterpå og.

[MrMuscle]

24.Oktober 2007, kl.16.20
(LT=Last training, TT=This Training)

Skråpress i smithmaskin: LT: 100kg x 11 2RP / TT: 100kg x 10 2RP
Skulderpress m/manualer: LT: 34kg x 16 2RP / TT: 34kg x 14 2RP
Smalbenk: LT: 80kg x 20 2RP  / TT: 80kg x 20 2RP
Chins assist: LT: -10kg x 12 2RP / TT: -10kg x 11 2RP
Fremoverbøyd roing: LT: 120kg x 8, 135kg x 4 / TT: 122,5kg x 8, 137,5kg x 4

26.September 2007, kl.16.15
(LT=Last training, TT=This training)

En arms Hammer strenght preacher curls: LT: NA / TT: 25kg x 12 2RP
Wrist curls: LT: 50kg x 12 / TT: 50kg x 12
Rotary calf: LT: 57,5kg x 11 / TT: 57,5kg x 11
SLDL: LT: 140kg x 12 / TT: 140kg x 12
Beinpress: LT: 285kg x 7, 250kg x 20 / TT: 285kg x 7, 250kg x 20
Full sit ups: LT: 12, 6 / TT: 12, 6

Hadde bursdag på tirsdag, så her er en glad bursdagsgutt

[MrMuscle]

29.Oktober 2007, kl.16.40
(LT=Last training, TT=This training)

Skråbenk: LT: 105kg x 12 2RP  / TT: 105kg x 11 2RP
Cybex skulderpress: LT: NA / 10 plater x 14 2RP
Triceps overhead extension: LT: 40kg x 20 2RP / 40kg x 17 2RP
Cybex kabel nedtrett: LT: NA  / TT: 17 plater x 12 2RP
Roing med manualer: LT: 42kg x 14 2 RP / TT: 42,5kg x 14 2 RP

Dro med sjefen å trente på et nytt studio som er i gangavstand fra hvor jeg bor. Fint studio med masse Cybex maskiner og masse frivekter. Litt mye dillemaskiner kanskje. Noen var litt vinglete, da det var maskiner hvor man kunne fjerne setet slik at rullestolbrukere kunne bruke maskinene. Studioet er nok hovedsaklig ment for folk som driver opptrening etter skader. Men jeg forstår det slik at de ønsker å få inn folk som trener hardt og.

[MrMuscle]

31.Oktober 2007, kl. 16.20
(LT=Last training, TT=This training)

Biceps curls m/stang: LT: 65kg x 13 2RP / TT: 65kg x 13 2RP
Sittende Hammer curls: LT: 24kg x 12 / TT: 24kg x 12
Tåhev i beinpress maskin: LT: 190kg x 11 / TT: 190kg x 12
Sittende Leg curls: LT: 90kg x 20 2RP / TT: 90kg x 20 2RP
Knebøy: LT: 160kg x 5, 115kg x 16 / TT: 160kg x 5, 115kg x 16

Tok en åtter på 160kg i knebøy, men hadde en litt overivrig spotter, så jeg tror vi sier at jeg tok 5 hehe.

[EvidenCe]

Du hadde sett rå ut med deff

[MrMuscle]

12.November 2007, kl.16.20
(LT=Last training, TT=This training)

Sittende skrå curls med manualer: LT: 24kg x 15 2RP / TT: 22kg x 15 2RP
Omvendt grep curls: LT: 45kg x 11 / TT: 40kg x 12
Tåhev i beinpress: LT: 135kg x 13 2RP / TT: 180kg x 12
En fots hammer Legcurl: LT: 32,5kg x 21 2RP / TT: 27,5kg x 23 2RP
Frontbøy: LT: 135kg x 6, 100kg x 17 / TT: 125kg x 4, 90kg x 16

Da har jeg hatt en uke cruising, tok treningsfri hele uken, og deilig var det. Begynte lavere på vekten da jeg vet av erfaring det er nødvendig etter en cruise. Men frontbøyen var ugudelig tung i dag. Første gang jeg måtte lempe vektene av meg midt i en reps.

Kommer til å kjøre litt mer pro-aktivt måte cruisingen fremover. Dvs maks 4-6 uker blasting, så 1 uke cruising, der jeg reduserer belastningen til en 60-70% av vanlig belastning.

Ellers så har jeg lagt til et par nye kosttilskudd i dietten. Kjører nå kreatin monohydrat og taurine før trening, se om det kan gi meg noe trykk. Tar protein hydrolysate rett etter trening sammen med waxy maizen (istedefor bcaa) og modifisert hmb complex oppi waxyen. Så får vi se om det blir noe guff.

Litt lår er det nå:

[MrMuscle]

14.November 2007, kl.16.00
(LT=Last training, TT=This Training)

Skråpress i smithmaskin: LT: 100kg x 10 2RP / TT: 90kg x 11 2RP
Skulderpress m/manualer: LT: 34kg x 12 2RP / TT: 30kg x 14 2RP
Smalbenk: LT: 80kg x 17 2RP  / TT: 70kg x 20 2RP
Chins assist: LT: -10kg x 11 2RP / TT: -20kg x 15 2RP
Fremoverbøyd roing: LT: 122,5kg x 8, 137,5kg x 4 / TT: 112,5kg x 8, 125kg x 4

Styrken er ikke noe å skryte av om dagen, men har et vidunderlig trykk på treningen. Jeg begynner og å lure på om taurinen fremmer noe euforisk følelse hehe. For jeg føler meg fantastisk på trening.

[MrMuscle]

16.November 2007, kl.16.20
(LT=Last training, TT=This training)

En arms Hammer strenght preacher curls: LT: 25kr x 12 2RP / TT: 20kg x 16 2RP
Wrist curls: LT: 50kg x 12 / TT: 45kg x 12
Rotary calf: LT: 57,5kg x 11 / TT: 50kg x 12
SLDL: LT: 140kg x 12 / TT: 130kg x 12
Beinpress: LT: 285kg x 6, 250kg x 20 / TT: 270kg x 7, 230kg x 20

Styrken er fremdeles lav, men ikke noe stress. Kjører heller mer kontrollerte negativer, så kommer styrken tilslutt vil jeg tro. Er ihvertfall deilige treninger om dagen.

[MrMuscle]

Blast week 2

19.November 2007, 4.20pm
(LT=Last training, TT=This training)

Incline benchpress: LT: 105kg x 11 2RP  / TT: 95kg x 12 2RP
Hammer strenght shoulderpress: LT: 100kg x 13 2RP / 90kg x 15 2RP
Triceps pushdowns: LT: NA / 40kg x 19 2RP
Hammer strenght pulldown: LT: 130kg x 13 2RP  / TT: 120kg x 13 2RP
Dumbell rows: LT: 42kg x 14 2RP / TT: 44kg x 14 2RP
Hanging leg raises: LT: 12, 8 / TT: 12, 8

21.November 2007, 4.20pm
(LT=Last training, TT=This training)

Barbell curls: LT: 65kg x 13 2RP / TT: 60kg x 13 2RP
Seated Hammer curls: LT: 24kg x 12 / TT: 22kg x 12
Calf raises in legpress: LT: 190kg x 12 / TT: 185kg x 12
Seated Leg curls: LT: 90kg x 20 2RP / TT: 80kg x 22 2RP
Squats: LT: 160kg x 5, 115kg x 16 / TT: 140kg x 4, 100kg x 20

23.November 2007, 4.20pm
(LT=Last Training, TT=This Training)

Dumbell benchpress: LT: NA / TT: 42kg x 14 2RP
Smith machine shoulder press: LT: 75kg x 10 2RP / TT: 70kg x 12 2RP
Frenchpress: LT: 50kg x 14 2RP / TT: 45kg x 14 2RP
Rack chins: LT: 25kg x 14 2RP / TT: 15kg x 13 2RP
Deadlift: LT: 190kg x 8, 210kg x 3 / TT: 180kg x 6

Blast week 3

26.November 2007, 4.20pm
(LT=Last training, TT=This training)

Incline dumbell curls: LT: 22kg x 15 2RP / TT: 24kg x 14 2RP
Reverse grip curls: LT: 40kg x 12 / TT: 40kg x 12
Smith calf raises: LT: 135kg x 13 2RP / TT: 125kg x 14 2RP
Single leg curl: LT: 27,5kg x 23 2RP / TT: 27,5kg x 25 2RP
Front squat: LT: 125kg x 4, 90kg x 16 / TT: 125kg x 5, 90kg x 19

28.November 2007, 4.20pm
(LT=Last training, TT=This Training)

Incline smith presses: LT: 90kg x 11 2RP / TT: 90kg x 12 2RP
Dumbell shoulder presses: LT: 30kg x 12 2RP / TT: 30kg x 16 2RP
Close grip bench press: LT: 70kg x 20 2RP / TT: 70kg x 21 2RP
Chins assist: LT: -20kg x 15 2RP / TT: -15kg x 13 2RP
Barbell rows: LT: 112,5kg x 8, 125kg x 4 / TT: 115kg x 8, 127,5kg x 4

30.November 2007, 4.15pm
(LT=Last training, TT=This training)

Singel arm Hammer strenght preacher curls: LT: 20kg x 16 2RP / TT: 22,5kg x 16 2RP
Wrist curls: LT: 45kg x 12 / TT: 45kg x 13
Rotary calf: LT: 50kg x 11 / TT: 52,5kg x 12
SLDL: LT: 130kg x 12 / TT: 132,5kg x 12
Legpress: LT: 270kg x 7, 230kg x 20 / TT: 272,5kg x 8, 232,5kg x 20

Blast week 4

03.December 2007, 4.20pm
(LT=Last training, TT=This training)

Incline benchpress: LT: 95kg x 12 2RP  / TT: 95kg x 13 2RP
Hammer strenght shoulderpress: LT: 90kg x 15 2RP / 92,5kg x 13 2RP
Triceps pushdowns: LT: 40kg x 19 2RP / 40kg x 22 2RP
Hammer strenght pulldown: 120kg x 13 2RP / TT: 120kg x 14 2RP
Dumbell rows:  LT: 44kg x 14 2RP / TT: 44kg x 15 2RP

05.December 2007, 4.20pm
(LT=Last training, TT=This training)

Barbell curls: LT: 60kg x 15 2RP / TT: 60kg x 15 2RP
Seated Hammer curls: LT: 22kg x 12 / TT: 22kg x 13
Calf raises in legpress: LT: 185kg x 12 / TT: 187,5kg x 12
Seated Leg curls: LT: 80kg x 22 2RP / TT: 80kg x 25 2RP
Bulgarian smith split squat: LT: NA / TT: 60kg x 6, 40kg x 18

07.December 2007, 4.00pm
(LT=Last Training, TT=This Training)

Dumbell benchpress: LT: 42kg x 14 2RP / TT: 44kg x 10 2RP
Smith machine shoulder press: LT: 70kg x 12 2RP / TT: 72,5kg x 10 2RP + SH
Frenchpress: LT: 45kg x 14 2RP / TT: 47,5kg x 15 2RP
Rack chins:LT: 15kg x 13 2RP / TT: 17,5kg x 13 2RP + SH
Deadlift: LT: 180kg x 6 / TT: 180kg x 6
Incline Crunch: LT: NA / TT: 18 2RP

Blast week 5

10.December 2007, 4.20pm
(LT=Last training, TT=This training)

Incline dumbell curls: LT: 24kg x 15 2RP / TT: 26kg x 13 2RP
Reverse grip curls: LT: 40kg x 12 / TT: 40kg x 13
Smith calf raises: LT: 125kg x 14 2RP / TT: 127,5kg x 13 2RP
Single leg curl: LT: LT: 27,5kg x 25 2RP / TT: 30kg x 21 2RP
Front squat: LT: 125kg x 5, 90kg x 19 / TT: 127,5kg x 5, 92,5kg x 17
Hanging leg raises: LT: NA / TT: 19 2RP

12.December 2007, 4.00pm
(LT=Last training, TT=This Training, RP=Rest Pause, SH=Static Hold)

Incline smith presses: LT: 90kg x 12 2RP / TT: 92,5kg x 12 2RP + SH
Dumbell shoulder presses: 30kg x 16 2RP / TT: 32kg x 14 2RP
Close grip bench press: LT: LT: 70kg x 21 2RP / TT: 72,5kg x 21 2RP
Chins assist: LT: -15kg x 13 2RP / TT: -10kg x 12 2RP
Barbell rows: LT: LT: 115kg x 8, 127,5kg x 4 / TT: 117,5kg x 8, 130kg x 4

14.December 2007, 4.15pm
(LT=Last training, TT=This training)

Drag curls: LT: NA / TT: 45kg x 16 2RP
Wrist curls: LT: 45kg x 13 / TT: 45kg x 14
Rotary calf: LT: 52,5kg x 12 / TT: 40kg x 12
SLDL: LT: 132,5kg x 12 / TT: 135kg x 12
Legpress: 272,5kg x 8, 232,5kg x 20 / TT: 275kg x 8, 235kg x 20
Incline crunch: LT: 14kg x 18 2RP / TT: 16kg x 18 2RP

Blast week 6

16.December 2007, 4.10pm
(LT=Last training, TT=This training)

Incline benchpress: LT: 95kg x 13 2RP / TT: 97,5kg x 12 2RP
Hammer strenght shoulderpress: LT: 92,5kg x 13 2RP / 95kg x 14 2RP
Triceps pushdowns: LT: 40kg x 22 2RP / 45kg x 19 2RP
Hammer strenght pulldown: LT: 120kg x 14 2RP / TT: 122,5kg x 14 2RP
Dumbell rows: LT: 44kg x 15 2RP / TT: 48kg x 12 2RP
Hanging leg raises: LT: 19 2RP / TT: 4kg x 16 2RP

18.December 2007, 4.30pm
(LT=Last training, TT=This training)

Barbell curls: LT: 60kg x 15 2RP / TT: 62,5kg x 13 2RP
Seated Hammer curls: LT: 22kg x 13 / TT: 24kg x 12
Calf raises in legpress: LT: 187,5kg x 12 / TT: 190kg x 12
Seated Leg curls: LT: 80kg x 25 2RP / TT: 82,5kg x 22 2RP
Bulgarian smith split squat: LT: 60kg x 6, 40kg x 18 / TT: 62,5kg x 4, 40kg x 18

20.December 2007, 3.50pm
(LT=Last Training, TT=This Training, SH=Static Hold)

Dumbell benchpress: LT: 44kg x 10 2RP / TT: 44kg x 12 2RP
Smith machine shoulder press: LT: 72,5kg x 10 2RP + SH / TT: 72,5kg x 11 2RP + SH
Frenchpress: LT: 47,5kg x 15 2RP / TT: 50kg x 12 2RP
Rack chins: LT: 17,5kg x 13 2RP + SH / TT: 20kg x 13 2RP + SH
Deadlift: LT: 180kg x 6 / TT: 182,5kg x 4
Incline Crunch: LT: 18 2RP / TT: 19 2RP

Cruising week

23.December 2007, 3.00pm

Incline dumbell presses: 37,5kg x 8, 42,5kg x 5, 37,5kg x 8
Pec Dec Flyes: 56kg x 8, 56kg x 8
Lifefitness shoulderpress: 40kg x 10, 40kg x 10
Sideraises: 10kg x 10, 10kg x 10
Deadlift frenshpress: 27,5kg x 10, 32,5kg x 10, 32,5kg x 10


26.December 2007, 6.00pm

Standing calf raises: 88kg x 10, 88kg x 10, 88kg x 10
Leg curls: 84kg x 10, 84kg x 10, 84kg x 10
Glute/ham raise: 8, 8, 6
Legpress: 200kg x 10, 200kg x 10, 200kg x 10
Leg extension 70kg x 10, 70kg x 10, 70kg x 10

28.December 2007, 2.30pm

Wide grip cable curls: 40kg x 10, 40kg x 10
Two hand hammer curls:* 27,5kg x 10
Pulldowns to the front: 91kg x 8, 91kg x 8
Wojo rows**: 35kg x 8
T-bar rows: 60kg x 8, 60kg x 8
Hanging leg raise: 10, 10

Blast week 1

30.December 2007, 4.20pm
(LT=Last training, TT=This training)

Incline dumbell curls: LT: 25kg x 13 2RP / TT: 25kg x 15 2RP
Reverse grip curls: LT: 40kg x 13 / TT: 40kg x 13
Smith calf raises: LT: 125kg x 14 2RP / TT: 127,5kg x 14 2RP
Single leg curl: LT: LT: 30kg x 21 2RP / TT: 30kg x 21 2RP
Front squat: LT: 127,5kg x 5, 92,5kg x 17 / TT: 127,5kg x 5, 92,5kg x 17
Hanging leg raises: LT: 19 2RP / TT:  4kg x 12 2RP

02.January 2008, 7.00pm
(LT=Last training, TT=This Training, RP=Rest Pause, SH=Static Hold)

Incline smith presses: LT: 92,5kg x 12 2RP + SH / TT: 70 kg x 11 2RP
Dumbell shoulder presses: 32kg x 14 2RP / TT: 32kg x 12 2RP
Close grip bench press: LT: LT: 72,5kg x 21 2RP / TT: 74kg x 21 2RP
Chins assist: LT: -10kg x 12 2RP / TT: -15kg x 12 2RP
Barbell rows: LT: 117,5kg x 8, 130kg x 4 / TT: 118kg x 8, 130kg x 4

04.January 2008, 3.00pm
(LT=Last training, TT=This training)

Drag curls: LT: 45kg x 16 2RP / TT: 50kg x 18 2RP
Wrist curls: LT: 45kg x 14 / TT: 48kg x 12
Donkey calf raise: LT: NA / TT: 55kg x 11
SLDL: LT: 135kg x 12 / TT: 138kg x 12
Lying Legpress: LT: NA / TT: 150kg x 8, 100kg x 30
Upper absominal machine: LT: NA / TT: 80kg x 18 2RP

Blast week 2

06.Januar 2008, 12.00pm
(LT=Last training, TT=This training)

Panatta hammer bench press: LT: NA  / TT: 110kg x 15 2RP
Panatta hammer Shoulder press: LT: NA / 80kg x 17 2RP
Triceps pressdown: LT: 45kg x 19 2RP / 50kg x 22 2RP
Panatta hammer pulldown: LT: NA  / TT: 110kg x 18 2RP
Panatta hammer one hand rows: LT: NA / TT: 45kg x 18 2RP
Hanging leg raises: LT: 4kg x 16 2RP / TT: 5kg x 14 2RP

08.Januar 2007, 3.30pm
(LT=Last training, TT=This training)

Biceps curls: LT: 63kg x 13 2RP / TT: 64kg x 11 2RP
Seated Hammer curls: LT: 24kg x 12 / TT: 24kg x 12
Seated Leg curls: LT: 82kg x 22 2RP / TT: 87,5kg x 19 2RP
Reverse panatta power squat: LT: NA / TT: 160kg x 8, 120kg x 20

10.Januar 2008, 7.00pm
(LT=Last Training, TT=This Training, RP=Rest Pause, SH=Static Hold)

Dumbell benchpress: LT: 44kg x 12 2RP / TT: 45kg x 11 2RP
Gym80 shoulder press: LT: NA / TT: 70kg x 18 RP
French press: LT: 50kg x 12 2RP / TT: 50kg x 13 2RP
Wide grip pulldowns to the front: LT: NA / TT: 100kg x 18 2RP
Seated rows: LT: NA / TT: 90kg x 17 2RP

Blast week 3

13.January 2008, 1.30pm
(LT=Last training, TT=This training)

Incline dumbell curls: LT: 25kg x 15 2RP / TT: 26kg x 13 2RP
Reverse grip curls: LT: 40kg x 13 / TT: 40kg x 13
Lying leg curls: LT: NA / TT: 60kg x 18 2RP
Front squat:LT: 127,5kg x 5, 92,5kg x 17 / TT: 128kg x 3

15.January 2008, 3.30pm
(LT=Last training, TT=This Training, RP=Rest Pause, SH=Static Hold)

Decline bench press: LT: NA / TT: 100kg x 16 2RP
Dumbell shoulder presses: LT: 32kg x 12 2RP / TT: 33kg x 12 2RP
Close grip bench press: LT: 74kg x 21 2RP / TT: 78kg x 19 2RP
Pullover machine: LT: NA / TT: 65kg x 23 2RP
Lying t-bar rows: LT: NA / TT: 35kg x 21 2RP

17.January 2008, 4.00pm
(LT=Last training, TT=This training)

Drag curls: LT: 50kg x 18 2RP / TT: 54kg x 15 2RP
Wrist curls: LT: 48kg x 14 / TT: 50kg x 10
Sumo leg press: LT: NA / TT: 120kg x 12
Lying Legpress: LT: 150kg x 8, 100kg x 30 / TT: 160kg x 8, 110kg x 26
Upper absominal machine: LT: 80kg x 18 2RP / TT: 85kg x 15 2RP

Blast week 4

20.Januar 2008, 12.00pm
(LT=Last training, TT=This training)

Panatta hammer bench press: LT: 110kg x 15 2RP / TT: 114kg x 15 2RP
Panatta hammer Shoulder press: LT: 80kg x 17 2RP / 84kg x 15 2RP
Triceps pressdown: LT: 50kg x 22 2RP / 55kg x 18 2RP
Panatta hammer pulldown: LT: 110kg x 18 2RP / TT: 114kg x 17 2RP
Panatta hammer one hand rows: LT: 45kg x 18 2RP / TT: 47kg x 17 2RP

22.Januar 2007, 3.30pm
(LT=Last training, TT=This training)

Biceps curls: LT: 64kg x 11 2RP / TT: 68kg x 9 2RP
Seated Hammer curls: LT: 24kg x 12 / TT: 25kg x 10
Alt. Singel lying Leg curls: LT: NA / TT: 30kg x 14 2RPP
Reverse panatta power squat: LT: 160kg x 8, 120kg x 20 / TT: 164kg x 8, 124kg x 20

24.Januar 2008, 3.30pm
(LT=Last Training, TT=This Training, RP=Rest Pause, SH=Static Hold)

Dumbell benchpress: LT: 45kg x 11 2RP / TT: 46kg x 9 2RP
Panatta shoulder press: LT: NA / TT: 75kg x 10 RPP
French press:LT: 50kg x 13 2RP / TT: 50kg x 14 2RP
Wide grip pulldowns to the front: LT: NA / TT: 100kg x 13 2RP
Seated rows: LT: NA / TT: 100kg x 17 2RP

Blast week 5

27.January 2008, 12.00am
(LT=Last training, TT=This training)

Incline dumbell curls: LT: 26kg x 13 2RP / TT: 27kg x 12 2RP
Reverse grip curls: LT: 40kg x 13 / TT: 40kg x 13
Lying leg curls: LT: 60kg x 18 2RP / TT: 65kg x 15 2RP
Legpress: LT: NA / TT: 200kg x 8, 150kg x 20

29.January 2008, 3.30pm
(LT=Last training, TT=This Training, RP=Rest Pause, SH=Static Hold)

Decline bench press: LT: 100kg x 16 2RP / TT: 104kg x 16 2RP
Dumbell shoulder presses: LT: 33kg x 12 2RP / TT: 34kg x 13 2RP
Close grip bench press: LT: 78kg x 19 2RP / TT: 80kg x 15 2RP
Pullover machine: LT: 65kg x 23 2RP / TT: 70kg x 27 2RP
Lying t-bar rows: LT: 35kg x 21 2RP / TT: 45kg x 20 2RP

31.January 2008, 3.40pm
(LT=Last training, TT=This training)

Drag curls: LT: 54kg x 15 2RP / TT: 56,5kg x 14 2RP
Wrist curls: LT: 50kg x 10 / TT: 50kg x 11
Sumo leg press: LT: 120kg x 12 / TT: 130kg x 12
Lying Legpress: LT: 160kg x 8, 110kg x 30 / TT: 170kg x 6, 120kg x 20
Upper absominal machine: LT: 85kg x 15 2RP / TT: 90kg x 13 2RP

[skylinepower]

hvor det blir av logginga?

[MrMuscle]

Jeg driver og logger på FP så fant ut at det fikk holde.

[skylinepower]

fp?

[MrMuscle]

Et annet treningsforum kallt fitnessprat (fp).