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Visa fullständig version : VincHeee's Journal


VincHeee
2016-06-12, 22:49
Hej,

Efter många år av att vara läsare med vissa inlägg här och där tänkte jag starta en journal för att bokföra mina resultat, vikt & kost.

Precis påbörjat en deffperiod så ligger lite högt på vikten just nu.


Stats:
Vikt = 104,3kg
Längd = 183cm

Personliga bästa i dom 3 stora:
Bänk = 90kg
Knäböj = 130kg (utan bälte)
Marklyft = 170kg (utan bälte)

Alla är välkomna att ställa frågor, påpeka saker eller bara säga taskiga saker... enjoy!

VincHeee
2016-06-12, 22:52
2016-06-09

Vikt:
107,1kg

Träning:
Bröstpass (ingen info på exakta lyft)

Mat:
Fett = 59,9g
Protein = 300,6g
Kolhydrater = 226,7g

VincHeee
2016-06-12, 22:55
2016-06-10

Vikt:
106,1kg

Träning:
Benpass (ingen info på exakta lyft)

Mat:
Fett = 60,9g
Protein = 300,8g
Kolhydrater = 230,8g

VincHeee
2016-06-12, 22:56
2016-06-11

Vikt:
104,1kg

Träning:
Axlar, Armar & Mage (ingen info på exakta lyft)
Cardio (5km gång)

Mat:
Fett = 60,4g
Protein = 307,8g
Kolhydrater = 215,5g

VincHeee
2016-06-12, 22:57
2016-06-12

Vikt:
104,3kg

Träning:
Bröstpass (ingen info på exakta lyft)

Mat:
Fett = 59,7g
Protein = 300,1g
Kolhydrater = 228,1g

VincHeee
2016-06-13, 20:16
2016-06-13

Vikt:
105,9kg

Träning: (BEN)
Knäböj:
80kg * 6-reps
80kg * 6-reps
85kg * 6-reps
90kg * 6-reps

Frontböj:
50kg * 8-reps
60kg * 8-reps
50kg * 6-reps
50kg * 6-reps

Liggande Bencurl:
30kg * 6-reps
25kg * 6-reps
25kg * 6-reps
25kg * 6-reps --> 15kg * 4-reps

Stående Vadpress:
40kg *8-reps
40kg *8-reps
40kg *8-reps
40kg *8-reps

Benspark:
66kg * 8-reps
66kg * 8-reps
66kg * 10-reps
66kg * 8-reps

Sittande vadpress:
12,5kg * 8-reps
12,5kg * 8-reps
12,5kg * 8-reps
12,5kg * 8-reps

Cardio (5km gång)

Mat:
Kalorier = 2692Kcal
Fett = 57,6g
Protein = 300,4g
Kolhydrater = 240,3g

Kommentar:
4 Timmars sömn natten till denna dagen.

VincHeee
2016-06-14, 19:23
2016-06-14

Vikt:
105,4kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
26kg * 6-reps
28kg * 6-reps
28kg * 4-reps --> 26kg * 2-reps
26kg * 6-reps

Axellyft Sida Hantlar:
10kg * 8-reps
10kg * 8-reps
8kg * 10-reps
8kg * 8-reps

Axellyft Fram Hantlar:
8kg * 8-reps
8kg * 8-reps
8kg * 8-reps
8kg * 8-reps

Axelflyes Baksida Maskin:
20kg * 8-reps
20kg * 8-reps
20kg * 8-reps
20kg * 8-reps


ARMAR:

Skullcrushers:
30kg * 6-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdown V Stång:
30kg * 6-reps
30kg * 6-reps
30kg * 6-reps

Pushdown Rak Stång (omvända händer):
25kg * 8-reps
25kg * 6-reps
25kg * 6-reps

Stångcurl:
40kg * 6-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Hantelcurl:
14kg * 6-reps
12kg * 6-reps
12kg * 6-reps

Hammercurl:
18kg * 6-reps
16kg * 6-reps
16kg * 6-reps

Underarmar (rep "snurr" ställning):
25kg * 1st längd
25kg * 1st längd
25kg * 1st längd


MAGE

Hängande benlyft:
8-reps
8-reps
8-reps

Situps:
10-reps
10-reps
10-reps

Plankan:
30-reps
40-reps
40-reps


Mat:
Kalorier = 2695Kcal
Fett = 66,7g
Protein = 300,2g
Kolhydrater = 210,5g

Kommentar:
N/A

VincHeee
2016-06-15, 21:19
2016-06-15

Vikt:
105,3kg

Träning: (RYGG)

Hantelrodd:
26kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Sittande maskinrodd (en arm):
39kg * 6-reps
39kg * 8-reps
39kg * 8-reps
39kg * 8-reps

Marklyft:
100kg * 8-reps
130kg * 6-reps
130kg * 6-reps
130kg * 6-reps

Stångrodd:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Latsdrag:
50kg * 8-reps
45kg * 8-reps
45kg * 6-reps
45kg * 8-reps


Mat:
Kalorier = 2705Kcal
Fett = 62,5g
Protein = 301,3g
Kolhydrater = 227,8g

Kommentar:
N/A

VincHeee
2016-06-16, 21:04
2016-06-16

Vikt:
104,9kg

Träning: (BRÖST)

Bänkpress:
70kg * 6-reps
75kg * 4-reps --> 70kg * 2-reps
70kg * 6-reps
70kg * 4-reps --> 60kg * 4-reps

Lutande Hantelpress:
31kg * 6-reps
28kg * 6-reps
28kg * 6-reps
28kg * 6-reps

Bröstfly Maskin:
60kg * 6-reps
40kg * 8-reps
40kg * 8-reps
40kg * 8-reps

Pullover:
24kg * 6-reps
24kg * 8-reps
24kg * 6-reps
24kg * 6-reps

Dips Maskin:
100kg * 8-reps
100kg * 8-reps
100kg * 8-reps
100kg * 8-reps

Mat:
Kalorier = 2700Kcal
Fett = 52,9g
Protein = 300,6g
Kolhydrater = 252,6g

Kommentar:
N/A

VincHeee
2016-06-18, 10:10
2016-06-17

Vikt:
105,0kg

Träning: (BEN)
Knäböj:
80kg * 6-reps
90kg * 5-reps
90kg * 6-reps
100kg * 4-reps --> 80kg * 4-reps

Frontböj:
60kg * 6-reps
70kg * 5-reps
60kg * 6-reps
60kg * 6-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 6-reps
25kg * 8-reps
20kg * 6-reps

Stående Vadpress:
40kg * 8-reps
40kg * 8-reps
40kg * 8-reps
40kg * 8-reps

Benspark:
73kg * 8-reps
73kg * 8-reps
73kg * 8-reps
73kg * 8-reps

Sittande Vadpress:
12,5kg * 8-reps
12,5kg * 8-reps
12,5kg * 8-reps
12,5kg * 8-reps

Mat:
Kalorier = 2719Kcal
Fett = 54,9g
Protein = 323,1g
Kolhydrater = 223,6g

Kommentar:
N/A

VincHeee
2016-06-19, 09:37
2016-06-18

Vikt:
104,6kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
26kg * 8-reps
28kg * 6-reps
28kg * 6-reps
26kg * 6-reps

Axellyft Sida Hantlar:
9kg * 8-reps
9kg * 8-reps
9kg * 8-reps
9kg * 8-reps

Axellyft Fram Hantlar:
8kg * 8-reps
8kg * 8-reps
8kg * 8-reps
8kg * 8-reps

Axelflys Baksida Maskin:
25kg * 8-reps
25kg * 10-reps
25kg * 10-reps
25kg * 10-reps

ARMAR:

Hantelcurl:
16kg * 8-reps
14kg * 6-reps
12kg * 8-reps
12kg * 8-reps

Hammercurl:
14kg * 6-reps
14kg * 6-reps
14kg * 6-reps
14kg * 6-reps

Z-stång Curl:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Z-stång Curl (överhand)
20kg * 8-reps
20kg * 8-reps
20kg * 8-reps
20kg * 8-reps

Skullcrushers:
30kg * 6-reps
30kg * 8-reps
30kg * 8-reps
30kg * 6-reps

Pushdowns:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Pushdowns (omvända händer)
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

MAGE:

Hängande Benlyft:
8-reps
8-reps
8-reps
8-reps

Situps:
10-reps
8-reps
8-reps
8-reps

Plankan:
30-sekunder
30-sekunder
30-sekunder

Mat:
Kalorier = 2678Kcal
Fett = 49,8g
Protein = 302,1g
Kolhydrater = 246,9g

Kommentar:
N/A

Beefcake1993
2016-06-19, 14:54
you like them proteins i see :P

VincHeee
2016-06-19, 20:14
you like them proteins i see :P

*popcorn*

VincHeee
2016-06-19, 22:28
2016-06-19

Vikt:
104,8kg

Träning: (RYGG)
Latsdrag Rak Stång:
60kg * 8-reps
60kg * 8-reps
60kg * 6-reps
60kg * 6-reps

Latsdrag V Grepp:
60kg * 8-reps
60kg * 6-reps
55kg * 6-reps
55kg * 6-reps

Kabelrodd V Grepp:
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps

Hantelrodd:
26kg * 6-reps
26kg * 8-reps
26kg * 6-reps
26kg * 6-reps

Stångrodd:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Roddmaskin En Arm:
39kg * 8-reps
39kg * 6-reps
39kg * 6-reps
39kg * 8-reps

Lat Extension:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Marklyft:
120kg * 6-reps
140kg * 6-reps
130kg * 6-reps
130kg * 4-reps

Cardio (3,5km gång)


Mat:
Kalorier = 2708Kcal
Fett = 42,1g
Protein = 301,3g
Kolhydrater = 273,1g

Kommentar:
N/A

VincHeee
2016-06-20, 19:15
2016-06-20

Vikt:
106,1kg

Träning: (BRÖST)
Hantelpress:
28kg * 8-reps
28kg * 6-reps
28kg * 6-reps
28kg * 6-reps

Lutande Hantelpress:
28kg * 6-reps
28kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Bröstfly Maskin:
40kg * 8-reps
40kg * 8-reps
40kg * 8-reps
40kg * 8-reps

Pullover:
22kg * 8-reps
24kg * 6-reps
24kg * 8-reps
24kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

Mat:
Kalorier = 2699Kcal
Fett = 47,2,g
Protein = 300,6g
Kolhydrater = 269,4g

Kommentar:
N/A

VincHeee
2016-06-21, 20:27
2016-06-21

Vikt:
105,7kg

Träning: (BEN)
Knäböj:
80kg * 8-reps
90kg * 5-reps
95kg * 5-reps
80kg * 6-reps

Frontböj:
50kg * 8-reps
50kg * 8-reps
50kg * 6-reps
50kg * 8-reps

Benspark:
73kg * 8-reps
73kg * 8-reps
73kg * 8-reps
73kg * 8-reps

Liggande Bencurl:
25kg * 6-reps
20kg * 8-reps
20kg * 8-reps
20kg * 10-reps

Stående Vadpress:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Sittande Vadpress:
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps

Mat:
Kalorier = 2706Kcal
Fett = 58,0g
Protein = 316,3g
Kolhydrater = 215,5g

Kommentar:
Ont i ländryggen vid frontböjen.

VincHeee
2016-06-23, 07:23
2016-06-22

Vikt:
105,9kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
26kg * 6-reps
26kg * 6-reps
26kg * 8-reps
26kg * 8-reps

Axellyft Sida Hantlar:
9kg * 8-reps
9kg * 8-reps
9kg * 8-reps
8kg * 10-reps

Axellyft Fram Hantlar:
10kg * 6-reps
9kg * 6-reps
9kg * 6-reps
8kg * 8-reps

Axelflys Baksida Maskin:
25kg * 10-reps
30kg * 10-reps
30kg * 8-reps
30kg * 10-reps

ARMAR:

Hantelcurl:
16kg * 8-reps
14kg * 8-reps
14kg * 6-reps
12kg * 8-reps

Hammercurl:
18kg * 8-reps
18kg * 6-reps
14kg * 8-reps
14kg * 8-reps

Z-stång Curl:
30kg * 10-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Skullcrushers:
30kg * 6-reps
30kg * 6-reps
30kg * 6-reps
30kg * 6-reps

Pushdowns V Stång:
25kg * 10-reps
25kg * 10-reps
25kg * 8-reps
25kg * 6-reps

Pushdowns Rak Stång (omvända händer):
20kg * 8-reps
20kg * 10-reps
20kg * 10-reps
20kg * 8-reps

MAGE:

Hängande Benlyft:
8-reps
8-reps (4st bara knälyft)
8-reps

Kabelcrunches:
30kg * 8-reps
40kg * 8-reps
35kg * 10-reps
35kg * 8-reps
35kg * 8-reps

Situps:
8-reps
8-reps
8-reps
8-reps

Plankan:
30-sekunder
40-sekunder
30-sekunder

Mat:
Kalorier = 2702Kcal
Fett = 78,1g
Protein = 300,1g
Kolhydrater = 175,5g

Kommentar:
N/A

VincHeee
2016-06-24, 23:05
2016-06-23

Vikt:
105,0kg

Träning: (RYGG)
Latsdrag Rak Stång:
50kg * 10-reps
50kg * 8-reps
50kg * 6-reps
50kg * 6-reps

Latsdrag V Grepp:
60kg * 6-reps
55kg * 8-reps
55kg * 6-reps
55kg * 8-reps

Hantelrodd:
26kg * 6-reps
26kg * 6-reps
26kg * 6-reps
26kg * 6-reps


Roddmaskin En Arm:
45kg * 6-reps
45kg * 8-reps
45kg * 8-reps
45kg * 8-reps

Marklyft:
120kg * 6-reps
120kg * 6-reps
120kg * 10-reps
130kg * 6-reps
130kg * 3-reps
120kg * 4-reps

Mat:
Kalorier = 2700Kcal
Fett = 78,7g
Protein = 301,0g
Kolhydrater = 181,5g

Kommentar:
N/A

VincHeee
2016-06-24, 23:08
2016-06-24

Vikt:
103,9kg

Träning: (BRÖST)
Hantelpress:
28kg * 8-reps
31kg * 6-reps
28kg * 6-reps
28kg * 6-reps

Lutande Hantelpress:
31kg * 6-reps
28kg * 6-reps
28kg * 6-reps
28kg * 6-reps

Bröstfly Maskin:
40kg * 8-reps
40kg * 8-reps
40kg * 8-reps
40kg * 8-reps

Pullover:
24kg * 8-reps
24kg * 8-reps
24kg * 6-reps
22kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

Mat:
Kalorier = 2697Kcal
Fett = 80,9g
Protein = 305,7g
Kolhydrater = 162,8g

Kommentar:
N/A

VincHeee
2016-06-26, 22:36
2016-06-25

Vikt:
104,5kg

Träning: (BEN)
Knäböj:
80kg * 8-reps
100kg * 6-reps
90kg * 6-reps
90kg * 6-reps
90kg * 4-reps --> 80kg * 4-reps

Frontböj (pause):
50kg * 6-reps
50kg * 6-reps

Ont i ländrygg igen, övergick till vanliga pause böj:
50kg * 10-reps
50kg * 6-reps

Benspark:
73kg * 8-reps
73kg * 8-reps
73kg * 10-reps
73kg * 10-reps

Liggande Bencurl:
25kg * 6-reps
20kg * 8-reps
20kg * 8-reps
20kg * 10-reps

Stående Vadpress:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Sittande Vadpress:
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps

Cardio (1Mil gång)

Mat:
Kalorier = 2681Kcal
Fett = 39,3g
Protein = 302,5g
Kolhydrater = 263,1g

Kommentar:
N/A

VincHeee
2016-06-26, 22:43
2016-06-26

Vikt:
104,5kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
26kg * 8-reps
26kg * 8-reps
26kg * 8-reps
26kg * 8-reps

Axellyft Sida Hantlar:
9kg * 8-reps
9kg * 8-reps
9kg * 8-reps
9kg * 8-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axelflys Baksida Maskin:
25kg * 10-reps
30kg * 10-reps
35kg * 8-reps
35kg * 10-reps

ARMAR:

Hantelcurl:
16kg * 8-reps
14kg * 8-reps
14kg * 8-reps
14kg * 8-reps

Hammercurl:
16kg * 8-reps
14kg * 8-reps
14kg * 8-reps
14kg * 8-reps

Z-stång Curl:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Skullcrushers:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns V Stång:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
20kg * 8-reps

Pushdowns Rak Stång (omvända händer):
20kg * 8-reps
20kg * 8-reps
20kg * 8-reps
20kg * 8-reps

Handledscurl Skivstång:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

MAGE:

Hängande Benlyft/knälyft:
10-reps
12-reps
10-reps
10-reps

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 8-reps
35kg * 8-reps
35kg * 8-reps

Situps:
8-reps
8-reps
8-reps
8-reps

Plankan:
30-sekunder
30-sekunder
30-sekunder

Mat:
Kalorier = 2712Kcal
Fett = 78,5g
Protein = 300,5g
Kolhydrater = 184,9g

Kommentar:
N/A

VincHeee
2016-06-28, 20:14
2016-06-27

Vikt:
104,9kg

Träning: (RYGG)
Latsdrag Rak Stång:
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps

Latsdrag V Grepp:
65kg * 8-reps
65kg * 8-reps
65kg * 6-reps
65kg * 6-reps
70kg * 6-reps

Kabelrodd:
70kg * 8-reps
70kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Hantelrodd:
33kg * 6-reps
33kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Roddmaskin En Arm:
45kg * 8-reps
45kg * 8-reps
45kg * 8-reps
45kg * 8-reps

Lat Extension:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Marklyft:
120kg * 6-reps
120kg * 6-reps
180kg * 1-reps (PB)
140kg * 6-reps
140kg * 6-reps
120kg * 6-reps

Cardio: (2,5km gång)

Mat:
Kalorier = 2702Kcal
Fett = 79,6g
Protein = 300,4g
Kolhydrater = 182,4g

Kommentar:
N/A

VincHeee
2016-06-28, 20:17
2016-06-28

Vikt:
104,8kg

Träning: (BRÖST)
Bänkpress
70kg * 6-reps
75kg * 6-reps
70kg * 6-reps
70kg * 6-reps
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps
60kg * 6-reps

Lutande Hantelpress:
31kg * 6-reps
33kg * 6-reps
31kg * 8-reps
31kg * 5-reps

Bröstfly Maskin:
40kg * 8-reps
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Pullover:
26kg * 6-reps
26kg * 6-reps
26kg * 6-reps
26kg * 6-reps

Dips Maskin:
100kg * 12-reps
100kg * 12-reps
100kg * 10-reps
100kg * 10-reps

Mat:
Kalorier = 2702Kcal
Fett = 79,6g
Protein = 300,4g
Kolhydrater = 182,4g

Kommentar:
N/A

VincHeee
2016-06-30, 21:23
2016-06-29

Vikt:
104,0kg

Träning: (BEN)
Knäböj:
90kg * 6-reps
110kg * 6-reps
100kg * 6-reps
100kg * 6-reps

Knäböj (Pause):
60kg * 10-reps
60kg * 8-reps
50kg * 10-reps
50kg * 8-reps

Benspark:
79kg * 10-reps
86kg * 8-reps
86kg * 8-reps
86kg * 8-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 10-reps

Stående Vadpress:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Sittande Vadpress:
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps

Mat:
Kalorier = 2702Kcal
Fett = 79,5g
Protein = 300,7g
Kolhydrater = 182,7g

Kommentar:
N/A

VincHeee
2016-06-30, 21:28
2016-06-30

Vikt:
104,4kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
26kg * 8-reps
31kg * 6-reps
26kg * 8-reps
28kg * 8-reps

Axellyft Sida Hantlar:
9kg * 10-reps
9kg * 10-reps
9kg * 10-reps
9kg * 10-reps

Axellyft Fram Hantlar:
10kg * 6-reps
10kg * 6-reps
10kg * 6-reps
10kg * 6-reps

Axelflys Baksida Maskin:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

ARMAR:

Hantelcurl:
14kg * 6-reps
14kg * 6-reps
12kg * 6-reps
12kg * 8-reps

Hammercurl:
16kg * 8-reps
16kg * 6-reps
14kg * 8-reps
14kg * 6-reps

Z-stång Curl:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Skullcrushers:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns V Stång:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Pushdowns Rak Stång (omvända händer):
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Handledscurl Skivstång:
20kg * 10-reps
20kg * 10-reps
20kg * 8-reps
20kg * 10-reps

MAGE:

Hängande Benlyft/knälyft:
8-reps
8-reps
8-reps
8-reps

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Plankan:
1-min
1-min
40-sekunder
40-sekunder

Mat:
Kalorier = 2712Kcal
Fett = 79,5g
Protein = 300,7g
Kolhydrater = 182,7g

Kommentar:
N/A

VincHeee
2016-07-03, 00:02
2016-07-01

Vikt:
104,2kg

Träning: (RYGG)
Latsdrag Rak Stång:
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps
60kg * 6-reps ---> 50kg * 4-reps

Latsdrag V Grepp:
70kg * 6-reps
65kg * 6-reps
65kg * 6-reps
65kg * 6-reps

Kabelrodd:
70kg * 6-reps
70kg * 8-reps
75kg * 6-reps
75kg * 6-reps

Hantelrodd:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Roddmaskin En Arm:
52kg * 6-reps
52kg * 6-reps
52kg * 6-reps
52kg * 6-reps

Lat Extension:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Marklyft:
130kg * 8-reps
150kg * 6-reps
150kg * 6-reps
160kg * 3-reps
150kg * 4-reps
100kg * 16-reps

Cardio:
5,0km gång

Mat:
Kalorier = 2707Kcal
Fett = 45,5g
Protein = 300,8g
Kolhydrater = 262,4g

Kommentar:
N/A

VincHeee
2016-07-03, 00:06
2016-07-02

Vikt:
104,1kg

Träning: (BRÖST)
Bänkpress
80kg * 3-reps --> 60kg * 6-reps
70kg * 8-reps
75kg * 3-reps --> 70kg * 6-reps
70kg * 4-reps --> 60kg * 4-reps
60kg * 8-reps

Lutande Hantelpress:
31kg * 6-reps
33kg * 6-reps
31kg * 6-reps
31kg * 8-reps

Bröstfly Maskin:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Pullover:
26kg * 6-reps
28kg * 6-reps
26kg * 6-reps
26kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

Cardio:
5,30km gång (50:27 min)

Mat:
Kalorier = 2697Kcal
Fett = 45,7g
Protein = 301,8g
Kolhydrater = 249,5g

Kommentar:
N/A

VincHeee
2016-07-05, 21:19
2016-07-03

Vikt:
104,0kg

Träning: (BEN)
Knäböj:
90kg * 8-reps
110kg * 6-reps
100kg * 6-reps
100kg * 6-reps

Knäböj (Pause):
60kg * 10-reps
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps

Benspark:
86kg * 10-reps
86kg * 8-reps
86kg * 8-reps
86kg * 8-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Sittande Vadpress:
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps

Mat:
Kalorier = 2747Kcal
Fett = 48,5g
Protein = 305,4g
Kolhydrater = 262,1g

Kommentar:
N/A

VincHeee
2016-07-05, 21:24
2016-07-04

Vikt:
104,4kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
26kg * 10-reps
31kg * 6-reps
28kg * 6-reps
26kg * 8-reps

Axellyft Sida Hantlar:
9kg * 10-reps
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axelflys Baksida Maskin:
50kg * 4-reps --> 40kg * 6-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

ARMAR:

Hantelcurl:
16kg * 8-reps
16kg * 8-reps
16kg * 6-reps
14kg * 6-reps

Hammercurl:
18kg * 6-reps
18kg * 6-reps
18kg * 6-reps
18kg * 6-reps

Z-stång Curl:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Skullcrushers:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns V Stång:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Pushdowns Rak Stång (omvända händer):
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Handledscurl Skivstång:
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps

MAGE:

Hängande Benlyft/knälyft:
8-reps
8-reps
8-reps
8-reps

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Plankan:
40-sekunder
30-sekunder
30-sekunder

Cardio:
2,64km gång (25:41 min)

Mat:
Kalorier = 2665Kcal
Fett = 39,8g
Protein = 309,5g
Kolhydrater = 249,0g

Kommentar:
N/A

VincHeee
2016-07-05, 21:26
2016-07-05

Vikt:
104,7kg

Träning: (RYGG)
Latsdrag Rak Stång:
60kg * 8-reps
65kg * 8-reps
65kg * 8-reps
60kg * 8-reps

Latsdrag V Grepp:
70kg * 6-reps
70kg * 6-reps
65kg * 6-reps
65kg * 6-reps

Kabelrodd:
70kg * 8-reps
70kg * 8-reps
70kg * 8-reps
70kg * 8-reps

Hantelrodd:
33kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Roddmaskin En Arm:
45kg * 8-reps
45kg * 8-reps
45kg * 8-reps
45kg * 8-reps

Lat Extension:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Marklyft:
120kg * 8-reps
120kg * 8-reps
120kg * 8-reps
120kg * 8-reps
120kg * 8-reps

Mat:
Kalorier = 2678Kcal
Fett = 41,1g
Protein = 310,4g
Kolhydrater = 263,6g

Kommentar:
N/A

VincHeee
2016-07-10, 22:44
2016-07-06

Vikt:
104,7kg

Träning: (BRÖST)
Bänkpress:
80kg * 3-reps --> 70kg * 4-reps
70kg * 6-reps
70kg * 6-reps
70kg * 6-reps

Lutande Bänk:
60kg * 6-reps
60kg * 6-reps
60kg * 6-reps
60kg * 6-reps

Bröstfly Maskin:
50kg * 10-reps
50kg * 10-reps
50kg * 10-reps
50kg * 10-reps

Pullover:
26kg * 6-reps
26kg * 12-reps
31kg * 6-reps
31kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

Mat:
Kalorier = 2688Kcal
Fett = 49,1g
Protein = 305,0g
Kolhydrater = 240,9g

Kommentar:
N/A

VincHeee
2016-07-10, 22:48
2016-07-07

Vikt:
103,4kg

Träning: (BEN)
Knäböj:
100kg * 6-reps
100kg * 6-reps
100kg * 6-reps
140kg * 1-reps (PB)
100kg * 6-reps

Knäböj (Pause):
60kg * 10-reps
70kg * 10-reps
60kg * 10-reps
60kg * 10-reps

Benspark:
86kg * 10-reps
86kg * 8-reps
86kg * 8-reps
86kg * 8-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Sittande Vadpress:
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps
12,5kg * 10-reps

Mat:
Kalorier = 2689Kcal
Fett = 53,9g
Protein = 305,8g
Kolhydrater = 232,1g

Kommentar:
N/A

VincHeee
2016-07-10, 22:52
2016-07-08

Vikt:
103,9kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
28kg * 6-reps
26kg * 6-reps
26kg * 6-reps
26kg * 10-reps

Axellyft Sida Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axellyft Fram Hantlar:
10kg * 6-reps
10kg * 6-reps
10kg * 6-reps
10kg * 6-reps

Axelflys Baksida Maskin:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

ARMAR:

Hantelcurl:
16kg * 6-reps
14kg * 6-reps
14kg * 6-reps
14kg * 8-reps

Hammercurl:
19kg * 6-reps
18kg * 8-reps
18kg * 6-reps
18kg * 6-reps

Z-stång Curl:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Skullcrushers:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns V Stång:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Pushdowns Rak Stång (omvända händer):
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Handledscurl Skivstång:
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps

MAGE:

Hängande Benlyft/knälyft:
8-reps
8-reps
8-reps
8-reps

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Plankan:
40-sekunder
30-sekunder
30-sekunder

Mat:
Kalorier = 2692Kcal
Fett = 56,5g
Protein = 302,0g
Kolhydrater = 230,4g

Kommentar:
N/A

VincHeee
2016-07-10, 22:56
2016-07-09

Vikt:
103,1kg

Träning: (RYGG)
Latsdrag:
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps
60kg * 8-reps

Latsdrag V Grepp:
70kg * 8-reps
70kg * 6-reps
70kg * 6-reps
70kg * 6-reps

Kabelrodd:
70kg * 8-reps
70kg * 8-reps
70kg * 8-reps
70kg * 8-reps

Hantelrodd:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Roddmaskin En Arm:
52kg * 8-reps
59kg * 6-reps
52kg * 8-reps
52kg * 8-reps

Lat Extension:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Marklyft:
130kg * 6-reps
140kg * 6-reps
150kg * 3-reps
140kg * 4-reps

Mat:
Kalorier = 2692Kcal
Fett = 59,7g
Protein = 317,3g
Kolhydrater = 215,3g

Kommentar:
N/A

VincHeee
2016-07-10, 22:59
2016-07-10

Vikt:
102,7kg

Träning: (BRÖST)
Bänkpress:
70kg * 6-reps
70kg * 6-reps
70kg * 6-reps
70kg * 6-reps

Lutande Hantelpress:
31kg * 6-reps
33kg * 6-reps
33kg * 6-reps
31kg * 6-reps

Bröstfly Maskin:
50kg * 10-reps
60kg * 10-reps
60kg * 10-reps
60kg * 10-reps

Pullover:
31kg * 8-reps
31kg * 8-reps
31kg * 8-reps
31kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

Mat:
Kalorier = 2693Kcal
Fett = 47,0g
Protein = 306,7g
Kolhydrater = 259,0g

Kommentar:
N/A

VincHeee
2016-07-14, 20:58
2016-07-11

Vikt:
104,5kg

Träning: (BEN)
Knäböj:
100kg * 6-reps
100kg * 6-reps
110kg * 5-reps
100kg * 6-reps

Knäböj (Pause):
70kg * 10-reps
80kg * 8-reps
80kg * 8-reps
70kg * 8-reps

Benspark:
86kg * 8-reps
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps

Sittande Vadpress:
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps

Mat:
Kalorier = 2683Kcal
Fett = 55,6g
Protein = 302,4g
Kolhydrater = 242,9g

Kommentar:
N/A

VincHeee
2016-07-14, 21:02
2016-07-12

Vikt:
103,6kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
28kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Axellyft Sida Hantlar:
10kg * 10-reps
10kg * 8-reps
10kg * 10-reps
10kg * 10-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axelflys Baksida Maskin:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

ARMAR:

Hantelcurl:
16kg * 8-reps
16kg * 6-reps
16kg * 6-reps
16kg * 6-reps

Hammercurl:
19kg * 8-reps
18kg * 8-reps
18kg * 8-reps
18kg * 6-reps

Skullcrushers:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns V Stång:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns Rak Stång (omvända händer):
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Handledscurl Skivstång:
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps

MAGE:

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Plankan:
30-sekunder
30-sekunder
30-sekunder

Mat:
Kalorier = 2682Kcal
Fett = 37,0g
Protein = 300,0g
Kolhydrater = 282,8g

Kommentar:
N/A

VincHeee
2016-07-14, 21:05
2016-07-13

Vikt:
103,9kg

Träning: (RYGG)
Latsdrag:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Latsdrag V Grepp:
70kg * 6-reps
70kg * 6-reps
70kg * 6-reps
70kg * 6-reps

Hantelrodd:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Roddmaskin En Arm:
52kg * 8-reps
52kg * 8-reps
45kg * 8-reps
45kg * 8-reps

Lat Extension:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Marklyft:
120kg * 8-reps
120kg * 8-reps
120kg * 8-reps
120kg * 8-reps

Mat:
Kalorier = 2693Kcal
Fett = 41,6,7g
Protein = 302,4g
Kolhydrater = 270,0g

Kommentar:
Mamma fyllde år därför var jag sent på gymmet och gymmade snabbt igenom rygg.
Där av mindre vikter på vissa saker och 2 övningar bortplockade

VincHeee
2016-07-14, 21:08
2016-07-14

Vikt:
103,6kg

Träning: (BRÖST)
Hantelpress:
31kg * 8-reps
33kg * 4-reps --> 28kg * 4-reps
31kg * 8-reps
31kg * 6-reps

Bröstfly Maskin:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps
50kg * 10-reps

Lutande Bänkpress:
60kg * 6-reps
60kg * 6-reps
60kg * 6-reps
60kg * 6-reps

Pullover:
31kg * 8-reps
31kg * 8-reps
31kg * 8-reps
31kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

Mat:
Kalorier = 2699Kcal
Fett = 61,6,0g
Protein = 301,6g
Kolhydrater = 235,3g

Kommentar:
N/A

VincHeee
2016-07-18, 20:28
2016-07-15

Vikt:
103,7kg

Träning: (BEN)
Knäböj:
90kg * 8-reps
90kg * 8-reps
100kg * 6-reps
100kg * 4-reps --> 90kg * 4-reps

Knäböj (Pause):
60kg * 10-reps
60kg * 10-reps
60kg * 8-reps
60kg * 8-reps

Benspark:
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps

Sittande Vadpress:
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps

Mat:
Kalorier = 2691Kcal
Fett = 61,4g
Protein = 305,8g
Kolhydrater = 227,8g

Kommentar:
N/A

VincHeee
2016-07-18, 20:35
2016-07-16

Vikt:
102,8kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
26kg * 6-reps
26kg * 8-reps
28kg * 6-reps
28kg * 6-reps

Axellyft Sida Hantlar:
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axelflys Baksida Maskin:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

ARMAR:

Hantelcurl:
16kg * 8-reps
16kg * 8-reps
16kg * 6-reps
16kg * 6-reps

Hammercurl:
18kg * 8-reps
18kg * 8-reps
18kg * 8-reps
18kg * 8-reps

Stång Curl Z-Stång:
35kg * 8-reps
35kg * 6-reps
35kg * 6-reps
35kg * 8-reps

Skullcrushers:
35kg * 8-reps
35kg * 8-reps
35kg * 8-reps
35kg * 6-reps

Pushdowns V Stång:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns Rak Stång (omvända händer):
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Handledscurl Skivstång:
20kg * 10-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

MAGE:

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Plankan:
30-sekunder
40-sekunder
30-sekunder

Mat:
Kalorier = 2694Kcal
Fett = 70,2g
Protein = 313,5g
Kolhydrater = 206,3g

Kommentar:
N/A

VincHeee
2016-07-18, 20:47
2016-07-17

Vikt:
102,8kg

Träning: (RYGG)
Latsdrag:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Latsdrag V Grepp:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Kabelrodd:
70kg * 8-reps
70kg * 8-reps
70kg * 8-reps
70kg * 8-reps

Hantelrodd:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Roddmaskin En Arm:
52kg * 6-reps
45kg * 6-reps
45kg * 6-reps
45kg * 6-reps

Marklyft:
120kg * 8-reps
140kg * 6-reps
160kg * 3-reps
140kg * 6-reps

Mat:
Kalorier = 2697Kcal
Fett = 55,1g
Protein = 304,0g
Kolhydrater = 239,8g

Kommentar:
Lekte lite med bänken under marklyften, 100kg (PB)

VincHeee
2016-07-18, 20:50
2016-07-18

Vikt:
103,3kg

Träning: (BRÖST)
Bänkpress:
70kg * 8-reps
75kg * 6-reps
70kg * 8-reps
70kg * 6-reps

Lutande Hantelpress:
31kg * 6-reps
31kg * 6-reps
31kg * 8-reps
31kg * 6-reps

Bröstfly Maskin:
50kg * 10-reps
55kg * 8-reps
55kg * 8-reps
55kg * 8-reps

Pullover:
31kg * 6-reps
31kg * 8-reps
31kg * 6-reps
31kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

Mat:
Kalorier = 2698Kcal
Fett = 59,5g
Protein = 300,6g
Kolhydrater = 242,1g

Kommentar:
N/A

VincHeee
2016-07-27, 20:14
2016-07-19

Vikt:
103,2kg

Träning: (BEN)
Knäböj:
80kg * 10-reps
100kg * 6-reps
100kg * 6-reps
100kg * 6-reps
80kg * 8-reps
80kg * 6-reps
80kg * 8-reps


Benspark:
79kg * 8-reps
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps

Sittande Vadpress:
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps

Mat:
Kalorier = 2698Kcal
Fett = 61,7g
Protein = 299,9g
Kolhydrater = 242,1g

Kommentar:
N/A

VincHeee
2016-07-27, 20:18
2016-07-20

Vikt:
103,1kg

Träning: (AXLAR, ARMAR, MAGE)

AXLAR:

Axelpress Hantlar:
26kg * 8-reps
28kg * 6-reps
28kg * 6-reps
26kg * 8-reps

Axellyft Sida Hantlar:
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axelflys Baksida Maskin:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

ARMAR:

Hantelcurl:
16kg * 8-reps
16kg * 8-reps
14kg * 8-reps
14kg * 8-reps

Hammercurl:
18kg * 8-reps
18kg * 6-reps
18kg * 8-reps
18kg * 8-reps

Stång Curl Z-Stång:
30kg * 10-reps
30kg * 10-reps
30kg * 10-reps
30kg * 10-reps

Skullcrushers:
35kg * 8-reps
35kg * 8-reps
35kg * 8-reps
35kg * 8-reps

Pushdowns V Stång:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns Rak Stång (omvända händer):
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Handledscurl Skivstång:
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps
20kg * 10-reps

MAGE:

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Plankan:
30-sekunder
40-sekunder
30-sekunder

Mat:
Kalorier = 2699Kcal
Fett = 67,4g
Protein = 306,5g
Kolhydrater = 214,9g

Kommentar:
N/A

VincHeee
2016-07-27, 20:20
2016-07-21

Vikt:
102,7kg

Träning: (RYGG)
Latsdrag:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Latsdrag V Grepp:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Kabelrodd:
70kg * 8-reps
70kg * 8-reps
70kg * 8-reps
70kg * 8-reps

Hantelrodd:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Roddmaskin En Arm:
45kg * 8-reps
45kg * 8-reps
45kg * 8-reps
45kg * 8-reps

Marklyft:
130kg * 6-reps
130kg * 6-reps
130kg * 6-reps
130kg * 6-reps

Mat:
Kalorier = 2700Kcal
Fett = 61,0g
Protein = 304,4g
Kolhydrater = 234,0g

Kommentar:
N/A

VincHeee
2016-07-27, 20:22
2016-07-22

Vikt:
102,2kg

Träning: (BRÖST)
Bänkpress:
70kg * 6-reps
70kg * 6-reps
70kg * 6-reps
70kg * 6-reps

Lutande Hantelpress:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Bröstfly Maskin:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Pullover:
31kg * 8-reps
31kg * 8-reps
31kg * 8-reps
31kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

Mat:
Kalorier = 2693Kcal
Fett = 57,4g
Protein = 309,8g
Kolhydrater = 236,3g

Kommentar:
N/A

VincHeee
2016-07-27, 20:24
2016-07-23

Vikt:
102,5kg

Träning: (BEN)
Knäböj:
80kg * 10-reps
100kg * 6-reps
100kg * 6-reps
100kg * 4-reps --> 80kg * 4-reps
80kg * 8-reps
80kg * 8-reps
80kg * 8-reps
80kg * 6-reps


Benspark:
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps

Sittande Vadpress:
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps

Mat:
Kalorier = 2704Kcal
Fett = 50,4g
Protein = 300,4g
Kolhydrater = 255,9g

Kommentar:
N/A

VincHeee
2016-07-27, 20:27
2016-07-24

Vikt:
101,2kg

Träning: (AXLAR, MAGE)

AXLAR:

Axelpress Hantlar:
31kg * 6-reps
28kg * 6-reps
28kg * 6-reps
28kg * 6-reps

Militärpress:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Axellyft Sida Hantlar:
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 6-reps
10kg * 6-reps
10kg * 8-reps

Axelflys Baksida Maskin:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

MAGE:

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Situps:
10-reps
10-reps
10-reps
10-reps

Plankan:
30-sekunder
30-sekunder
30-sekunder

Mat:
Kalorier = 2704Kcal
Fett = 75,4g
Protein = 302,4g
Kolhydrater = 194,4g

Kommentar:
Justerar lite i splitten.
Lägger in armar i form av triceps på bröst och biceps/underarmar på rygg.

VincHeee
2016-07-27, 20:32
2016-07-25

Vikt:
102,3kg

Träning: (RYGG, BICEPS)

RYGG:

Latsdrag:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Latsdrag V Grepp:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Hantelrodd:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Skivstångsrodd:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Marklyft:
120kg * 6-reps
120kg * 6-reps
120kg * 6-reps
120kg * 4-reps

BICEPS:

Hantelcurl:
16kg * 6-reps
16kg * 6-reps
16kg * 6-reps

Hammercurl:
18kg * 6-reps
16kg * 6-reps
16kg * 6-reps

Mat:
Kalorier = 2693Kcal
Fett = 40,2g
Protein = 302,3g
Kolhydrater = 277,1g

Kommentar:
Hade inte tid för att köra underarmarna.

VincHeee
2016-07-27, 20:35
2016-07-26

Vikt:
102,3kg

Träning: (BRÖST, TRICEPS)

BRÖST:

Bänkpress:
70kg * 8-reps
70kg * 7-reps
65kg * 8-reps
65kg * 5-reps

Lutande Hantelpress:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps
28kg * 5-reps

Bröstfly Maskin:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

TRICEPS:

Pushdowns V Stång:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns Rak Stång (omvända händer):
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Mat:
Kalorier = 2641Kcal
Fett = 41,9g
Protein = 306,1g
Kolhydrater = 251,5g

Kommentar:
Ett riktigt jävla skitpass..!

VincHeee
2016-07-27, 20:37
2016-07-27

Vikt:
102,6kg

Träning: (BEN)
Knäböj:
100kg * 6-reps
100kg * 6-reps
100kg * 6-reps
100kg * 6-reps
80kg * 10-reps
80kg * 10-reps

Benspark:
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps

Sittande Vadpress:
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps

Mat:
Kalorier = 2689Kcal
Fett = 56,7g
Protein = 300,3g
Kolhydrater = 243,2g

Kommentar:
N/A

VincHeee
2016-07-28, 21:18
2016-07-28

Vikt:
102,6kg

Träning: (AXLAR, MAGE)

AXLAR:

Militärpress:
40kg * 8-reps
50kg * 8-reps
50kg * 4-reps --> 40kg * 4-reps
40kg * 8-reps
40kg * 6-reps
40kg * 6-reps

Axellyft Sida Hantlar:
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axelflys Baksida Maskin:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

MAGE:

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Situps:
12-reps
12-reps
12-reps
12-reps

Plankan:
30-sekunder
30-sekunder
30-sekunder
30-sekunder

Mat:
Kalorier = 2703Kcal
Fett = 61,9g
Protein = 300,3g
Kolhydrater = 239,2g

Kommentar:
N/A

Don H
2016-07-28, 22:23
Bra pass och deffen ser ju ut att funka bra också

VincHeee
2016-08-07, 22:05
Bra pass och deffen ser ju ut att funka bra också

Tackar, jodå allt går som på räls hittills :)

VincHeee
2016-08-07, 22:11
2016-07-29

Vikt:
102,5kg

Träning: (RYGG, BICEPS, UNDERARMAR)

RYGG:

Latsdrag:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Latsdrag V Grepp:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Roddmaskin En Arm:
45kg * 8-reps
45kg * 8-reps
45kg * 8-reps

Skivstångsrodd:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Marklyft Sumo:
120kg * 6-reps
120kg * 6-reps
120kg * 6-reps

Marklyft:
130kg * 6-reps
130kg * 6-reps
150kg * 6-reps

BICEPS:

Hantelcurl:
16kg * 8-reps
16kg * 8-reps
14kg * 8-reps

Hammercurl:
18kg * 8-reps
16kg * 8-reps
16kg * 8-reps

Z-stång Curl:
30kg * 8-reps
30kg * 10-reps
30kg * 10-reps

UNDERARMAR:

Stående Underarmscurl:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Mat:
Kalorier = 2304Kcal
Fett = 51,4g
Protein = 231,0g
Kolhydrater = 228,6g

Kommentar:
Justerar Kalorier -400 (Protein = 230g och fett omkring 50g)

VincHeee
2016-08-07, 22:14
2016-07-30

Vikt:
101,4kg

Träning: (BRÖST, TRICEPS)

BRÖST:

Bänkpress:
80kg * 4-reps --> 70kg * 4-reps
70kg * 8-reps
75kg * 5-reps --> 60kg * 5-reps

Lutande Hantelpress:
33kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Bröstfly Maskin:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

TRICEPS:

Pushdowns V Stång:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns Rak Stång (omvända händer):
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Mat:
Kalorier = 2295Kcal
Fett = 33,8g
Protein = 232,1g
Kolhydrater = 259,0g

Kommentar:
N/A

VincHeee
2016-08-07, 22:15
2016-07-31

Vikt:
101,4kg

Träning: (BEN)

Knäböj:
110kg * 4-reps --> 80kg * 6-reps
100kg * 6-reps
105kg * 6-reps
80kg * 10-reps
80kg * 10-reps

Benspark:
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps

Sittande Vadpress:
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps

Mat:
Kalorier = 2309Kcal
Fett = 51,7g
Protein = 231,5g
Kolhydrater = 227,5g

Kommentar:
N/A

VincHeee
2016-08-07, 22:18
2016-08-01

Vikt:
101,6kg

Träning: (AXLAR, MAGE)

AXLAR:

Militärpress:
50kg * 6-reps
50kg * 6-reps
50kg * 6-reps
40kg * 10-reps
40kg * 6-reps
40kg * 8-reps

Axellyft Sida Hantlar:
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axelflys Baksida Maskin:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

MAGE:

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Situps:
12-reps
12-reps
12-reps
12-reps

Plankan:
30-sekunder
30-sekunder
30-sekunder

Mat:
Kalorier = 2297Kcal
Fett = 50,0g
Protein = 230,3g
Kolhydrater = 229,5g

Kommentar:
N/A

VincHeee
2016-08-07, 22:21
2016-08-02

Vikt:
101,0kg

Träning: (RYGG, BICEPS, UNDERARMAR)

RYGG:

Marklyft:
140kg * 6-reps
160kg * 6-reps
170kg * 6-reps
130kg * 10-reps
130kg * 8-reps
120kg * 6-reps

Latsdrag:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Latsdrag V Grepp:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Hantelrodd:
31kg * 6-reps
31kg * 6-reps
31kg * 6-reps

Skivstångsrodd:
60kg * 6-reps
60kg * 6-reps
60kg * 6-reps

BICEPS:

Hantelcurl:
16kg * 8-reps
14kg * 8-reps
14kg * 8-reps

Hammercurl:
18kg * 6-reps
18kg * 6-reps
18kg * 6-reps

UNDERARMAR:

Stående Underarmscurl:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Mat:
Kalorier = 2298Kcal
Fett = 47,9g
Protein = 236,3g
Kolhydrater = 229,9g

Kommentar:
N/A

VincHeee
2016-08-07, 22:23
2016-08-03

Vikt:
100,8kg

Träning: (BRÖST, TRICEPS)

BRÖST:

Bänkpress:
70kg * 6-reps
75kg * 6-reps
70kg * 6-reps

Lutande Hantelpress:
31kg * 6-reps
31kg * 6-reps
31kg * 10-reps

Bröstfly Maskin:
50kg * 8-reps
50kg * 8-reps
50kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

TRICEPS:

Pushdowns V Stång:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns Rak Stång (omvända händer):
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Mat:
Kalorier = 2291Kcal
Fett = 36,7g
Protein = 234,4g
Kolhydrater = 250,7g

Kommentar:
N/A

VincHeee
2016-08-07, 22:24
2016-08-04

Vikt:
100,6kg

Träning: (BEN)

Knäböj:
110kg * 6-reps
110kg * 6-reps
110kg * 6-reps
90kg * 10-reps
90kg * 10-reps
90kg * 10-reps

Benspark:
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps

Sittande Vadpress:
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps

Mat:
Kalorier = 2306Kcal
Fett = 51,1g
Protein = 230,1g
Kolhydrater = 231,5g

Kommentar:
N/A

VincHeee
2016-08-07, 22:26
2016-08-05

Vikt:
100,9kg

Träning: (AXLAR, MAGE)

AXLAR:

Militärpress:
50kg * 6-reps
50kg * 6-reps
50kg * 6-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Axellyft Sida Hantlar:
10kg * 10-reps
10kg * 10-reps
10kg * 10-reps

Axellyft Fram Hantlar:
10kg * 8-reps
10kg * 8-reps
10kg * 8-reps

Axelflys Baksida Maskin:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

MAGE:

Kabelcrunches:
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps
35kg * 10-reps

Situps:
12-reps
12-reps
12-reps
12-reps

Plankan:
30-sekunder
30-sekunder
30-sekunder
30-sekunder

Mat:
Kalorier = 2302Kcal
Fett = 36,5g
Protein = 230,1g
Kolhydrater = 251,8g

Kommentar:
N/A

VincHeee
2016-08-07, 22:30
2016-08-06

Vikt:
100,8kg

Träning: (RYGG, BICEPS, UNDERARMAR)

RYGG:

Latsdrag:
65kg * 8-reps
65kg * 8-reps
65kg * 8-reps

Latsdrag V Grepp:
70kg * 6-reps
70kg * 6-reps
70kg * 8-reps

Roddmaskin En Arm:
52kg * 8-reps
52kg * 8-reps
52kg * 8-reps

Skivstångsrodd:
55kg * 8-reps
55kg * 8-reps
55kg * 8-reps

Marklyft:
140kg * 6-reps
150kg * 6-reps
180kg * 4-reps (PB)
140kg * 6-reps
140kg * 6-reps

BICEPS:

Hantelcurl:
16kg * 6-reps
16kg * 6-reps
16kg * 6-reps

Hammercurl:
18kg * 6-reps
18kg * 6-reps
18kg * 6-reps

Z-stång Curl:
35kg * 8-reps
35kg * 8-reps
35kg * 8-reps

UNDERARMAR:

Stående Underarmscurl:
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps
40kg * 10-reps

Mat:
Kalorier = 2299Kcal
Fett = 57,4g
Protein = 231,6g
Kolhydrater = 218,3g

Kommentar:
N/A

VincHeee
2016-08-07, 22:32
2016-08-07

Vikt:
100,8kg

Träning: (BRÖST, TRICEPS)

BRÖST:

Bänkpress:
70kg * 6-reps
75kg * 6-reps
75kg * 6-reps

Lutande Hantelpress:
33kg * 6-reps
33kg * 8-reps
33kg * 6-reps

Bröstfly Maskin:
50kg * 8-reps
55kg * 8-reps
55kg * 8-reps

Dips Maskin:
100kg * 10-reps
100kg * 10-reps
100kg * 10-reps

TRICEPS:

Pushdowns V Stång:
30kg * 8-reps
30kg * 8-reps
30kg * 8-reps

Pushdowns Rak Stång (omvända händer):
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Mat:
Kalorier = 2274Kcal
Fett = 55,8g
Protein = 235,1g
Kolhydrater = 209,4g

Kommentar:
N/A

VincHeee
2016-08-08, 19:49
2016-08-08

Vikt:
100,3kg

Träning: (BEN)

Knäböj:
130kg * 3-reps
150kg * 1-reps (PB)
110kg * 6-reps
120kg * 2-reps -->110kg * 1-reps (fick avbryta, smärta i högra nedre bål)
110kg * 3-reps (fick avbryta igen...)
80kg * 10-reps
80kg * 10-reps
80kg * 10-reps

Benspark:
79kg * 10-reps
79kg * 10-reps
79kg * 10-reps

Liggande Bencurl:
25kg * 8-reps
25kg * 8-reps
25kg * 8-reps

Stående Vadpress:
45kg * 10-reps
45kg * 10-reps
45kg * 10-reps

Sittande Vadpress:
17,5kg * 10-reps
17,5kg * 10-reps
17,5kg * 10-reps

Mat:
Kalorier = 2451Kcal
Fett = 67,4g
Protein = 242,4g
Kolhydrater = 212,9g

Kommentar:
Vet inte vad som hände med min excel fil för kaloriräkningen idag, blev helt skumt i slutet av dagen.
Därför det är 151Kcal för mycket... *grr*