Chansey
2008-02-05, 15:00
Info:
Född: 1988
Längd: 190cm
Vikt: 87kg
Tid: 4e februari + ~3månader
Mål:
Tappa ~6 kg
Bli mer nöjd
Sexpack - ville se vad som finns under
Träning
Tänkte köra på detta: (källa: http://forums.menshealth.com/eve/forums/a/tpc/f/295109121/m/474106321)
For each lift use a weight you can lift 5 times. Use the same weight for each set of that lift. When you get to the point where you can do 5 reps in each set for that lift, increase the weight.
Monday
Bench Press – 5 sets, 5 reps each
Dumbbell Shoulder Press - 5 sets, 5 reps each
Tuesday
Squats – 5 sets, 5 reps each
Lunges – 5 sets, 5 reps each
Thursday
Chinups/Lat Pulldowns – 5 sets, 5 reps each
Dips/Bench Dips – 5 sets, 5 reps each
Friday
Romainian Deadlifts – 5 sets, 5 reps each
Good Morning’s – 5 sets, 5 reps each
Bench Press: http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
Dumbbell Shoulder Press: http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html (I prefer standing, but to each their own)
Squats: http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
Lunges: http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html
Chinups: http://www.exrx.net/WeightExercises/LatissimusDorsi/WtUnderhandChinup.html
Lat Pulldowns: http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
Dips: http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html
Bench Dips: http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html
Romainian Deadlift: http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html
Good Mornings: http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html
Sen blir det en del pass på gymmet (Gerdahallen)
Jag räcknar med att träna 6ggr/vecka
Kosten
~2000kcal/dag
Gårdagen såg ut så här:
Frukost 11.30
35g Havregrynsgröt 126kcal
1 ägg 75kcal
2dl apelsinjuice 90kcal
Kaviar 50kcal
1dl mjölk 40kcal
Äppelmos 100kcal
Mellanmål 13.00
Gainer 350kcal
Lunch 13.45
lite kyckling med ris 300kcal
Middag 18.00
Tonfisk med pesto 300kcal
Kvällsmat 20.45
2 knäckebröd linfrö 70kcal
kezo 100kcal
tomat 50kcal
Summa Kcal 1651
Gårdagens träning:
Bröst/axlar
Bänkpress 65kg |5|5|5|5|5
Axelpress 20,5kg |5|5|4|4|4
Vad tror ni om detta upplägget?
Född: 1988
Längd: 190cm
Vikt: 87kg
Tid: 4e februari + ~3månader
Mål:
Tappa ~6 kg
Bli mer nöjd
Sexpack - ville se vad som finns under
Träning
Tänkte köra på detta: (källa: http://forums.menshealth.com/eve/forums/a/tpc/f/295109121/m/474106321)
For each lift use a weight you can lift 5 times. Use the same weight for each set of that lift. When you get to the point where you can do 5 reps in each set for that lift, increase the weight.
Monday
Bench Press – 5 sets, 5 reps each
Dumbbell Shoulder Press - 5 sets, 5 reps each
Tuesday
Squats – 5 sets, 5 reps each
Lunges – 5 sets, 5 reps each
Thursday
Chinups/Lat Pulldowns – 5 sets, 5 reps each
Dips/Bench Dips – 5 sets, 5 reps each
Friday
Romainian Deadlifts – 5 sets, 5 reps each
Good Morning’s – 5 sets, 5 reps each
Bench Press: http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
Dumbbell Shoulder Press: http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html (I prefer standing, but to each their own)
Squats: http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
Lunges: http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html
Chinups: http://www.exrx.net/WeightExercises/LatissimusDorsi/WtUnderhandChinup.html
Lat Pulldowns: http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
Dips: http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html
Bench Dips: http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html
Romainian Deadlift: http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html
Good Mornings: http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html
Sen blir det en del pass på gymmet (Gerdahallen)
Jag räcknar med att träna 6ggr/vecka
Kosten
~2000kcal/dag
Gårdagen såg ut så här:
Frukost 11.30
35g Havregrynsgröt 126kcal
1 ägg 75kcal
2dl apelsinjuice 90kcal
Kaviar 50kcal
1dl mjölk 40kcal
Äppelmos 100kcal
Mellanmål 13.00
Gainer 350kcal
Lunch 13.45
lite kyckling med ris 300kcal
Middag 18.00
Tonfisk med pesto 300kcal
Kvällsmat 20.45
2 knäckebröd linfrö 70kcal
kezo 100kcal
tomat 50kcal
Summa Kcal 1651
Gårdagens träning:
Bröst/axlar
Bänkpress 65kg |5|5|5|5|5
Axelpress 20,5kg |5|5|4|4|4
Vad tror ni om detta upplägget?