Fredrik`S Trenings Dagbok

[FredMaster1989]

 

[FredMaster1989]

Dag: 06.02.2006(Mandag)
Muskel Gruppe: Rygg og Triceps

Pulldown 10 rep 105 lbs
Pulldown 12 rep 120 lbs
Pulldown  8 rep  150 lbs

Seated Row 12 rep 35 kg
Seated Row 10 rep 42 kg
Seated Row   8 rep 62 kg
Seated Row   8 rep 70 kg

Rear Delt Row 10 rep 25 kg
Rear Delt Row 12 rep 40 kg

Triceps Extension 10 rep 10 kg
Triceps Extension 12 rep 15 kg
Triceps Extension   8 rep 20 kg
Triceps Extension   8 rep 27 kg

Skull Crusher 12 rep 18.5 kg
Skull Crusher   8 rep 23.5 kg

Pushdown 10 rep 90 lbs
Pushdown 10 rep 120 lbs
Pushdown 12 rep 135 lbs
Pushdown  5 rep  170 lbs

[FredMaster1989]

Dag 08.02.2006(Ondag)
Muskel Gruppe: Skulder og Trapezius

Behind Neck Press  10 rep 30kg
Behind Neck Press  10 rep 40kg
Behind Neck Press  10 rep 20kg

Shoulder Press (Fri vekter) 12 rep 20 kg
Shoulder Press (Fri vekter) 12 rep 34 kg
Shoulder Press (Fri vekter)  8  rep 40 kg
Shoulder Press (Fri vekter)  8  rep 45 kg

Lateral Raise (Fri vekter) 15 rep 10 kg
Lateral Raise (Fri vekter) 10 rep 14 kg
Lateral Raise (Fri vekter) 10 rep 20 kg
Lateral Raise (Fri vekter) 12 rep 14 kg

Rear Lateral Raise 15 rep 40 lbs
Rear Lateral Raise  8  rep 60 lbs

Front Raise 10 rep 14 kg
Front Raise  8 rep  10 kg

Shrug 12 rep 34kg(med belte)
Shrug 12 rep 40kg(med belte)
Shrug 10 rep 50kg(med belte)
Shrug 10 rep 60kg(med belte)