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2012-03-13, 20:59
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#76 |
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Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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13/3 Bröst,Triceps, Biceps
Bänkpress 5 reps 60kg 5 reps 60kg 5 reps 60kg 5 reps 60kg 5 reps 60kg Flyes i maskin Körde 5 set 10 reps 64kg 10 reps 64kg 10 reps 64kg 10 reps 64kg 10 reps 64kg Bröst i cablecross Körde 5 set 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg Bicepscurl med rak stång Körde 5 set 10 reps 25,5kg 10 reps 25,5kg 10 reps 25,5kg 10 reps 25,5kg 10 reps 25,5kg Bicepscurl med rep Körde 5 set 10 reps 45kg 10 reps 45kg 10 reps 45kg 10 reps 45kg 10 reps 45kg Dips i maskin Körde 5 set 10 reps 61kg 10 reps 61kg 10 reps 61kg 10 reps 61kg 10 reps 61kg Pushdown med rep(Triceps) Körde 5 set 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg
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2012-03-14, 20:45
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#77 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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14/3 Vader,Mage
Vader i hacklift Körde 5 set 10 reps 175kg 10 reps 175kg 10 reps 175kg 10 reps 175kg 10 reps 175kg Sittande vadpress Körde 5 set 20 reps 90kg 20 reps 90kg 20 reps 90kg 20 reps 90kg 20 reps 90kg Situps i maskin( Mage) Körde 5 set 15 reps 15 reps 15 reps 15 reps 15 reps Mage i maskin Körde 5 set 20 reps 50kg 20 reps 50kg 20 reps 50kg 20 reps 50kg 20 reps 50kg
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2012-03-15, 20:40
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#78 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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15/3 Rygg
Kronlyft Körde 5 set 5 reps 155kg 5 reps 155kg 5 reps 155kg 5 reps 155kg 5 reps 155kg Latsdrag med stång Körde 5 set 5 reps 80kg 5 reps 80kg 5 reps 80kg 5 reps 80kg 5 reps 80kg Hammerrodd Körde 5 set 5 reps 60kg 5 reps 60kg 5 reps 60kg 5 reps 60kg 5 reps 60kg Hantelrodd Körde 5 set 5 reps 43,5kg 5 reps 43,5kg 5 reps 43,5kg 5 reps 43,5kg 5 reps 43,5kg Latsdrag med pronerat grepp Körde 5 set 5 reps 75kg 5 reps 75kg 5 reps 75kg 5 reps 75kg 5 reps 75kg
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2012-03-18, 20:30
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#79 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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18/3 Axlar
Sittande militärpress Körde 5 set 5 reps 57,5kg 5 reps 57,5kg 5 reps 57,5kg 5 reps 57,5kg 5 reps 57,5kg Baksida axlar Körde 5 set 5 reps 65kg 5 reps 65kg 5 reps 65kg 5 reps 65kg 5 reps 65kg Lyft åt sidan i maskin Körde 5 set 5 reps 12,5kg 5 reps 12,5kg 5 reps 12,5kg 5 reps 12,5kg 5 reps 12,5kg Drag till haka Körde 5 set 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg Shruggs med hantlar Körde 5 set 15 reps 46kg 15 reps 46kg 15 reps 46kg 15 reps 46kg 15 reps 46kg
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2012-03-19, 20:24
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#80 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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19/3 Ben
Hacklift Körde 5 set 5 reps 100kg 5 reps 100kg 5 reps 100kg 5 reps 100kg 5 reps 100kg Benpress Körde 5 set 6 reps 460kg 6 reps 460kg 6 reps 460kg 6 reps 460kg 6 reps 460kg Sittande benspark Körde 5 set 6 reps 109kg 6 reps 109kg 6 reps 109kg 6 reps 109kg 6 reps 109kg Lårcurl Körde 5 set 7 reps 48kg 7 reps 48kg 7 reps 48kg 7 reps 48kg 7 reps 48kg
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2012-03-19, 23:40
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#81 |
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Registered User
Reg.datum: Jul 2007
Ort: Piteå
Inlägg: 5 136
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Bra pressar stubben!
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Träningsjournal Blogg-4klövern Youtube kanal Instagram - @olaenberg / @4klovern |
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2012-03-20, 20:53
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#82 | |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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Citat:
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2012-03-20, 21:02
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#83 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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20/3 Bröst,Triceps,Biceps
Bänkpress Körde 5 set 5 reps 65kg 5 reps 65kg 5 reps 65kg 5 reps 65kg 5 reps 65kg Flyes i maskin Körde 5 set 6 reps 68kg 6 reps 68kg 6 reps 68kg 6 reps 68kg 6 reps 68kg Bröst i cablecross Körde 5 set 5 reps 35kg 5 reps 35kg 5 reps 35kg 5 reps 35kg 5 reps 35kg Bicepscuerl med Ez stång Körde 5 set 5 reps 32,5kg 5 reps 32,5kg 5 reps 32,5kg 5 reps 32,5kg 5 reps 32,5kg Bicepscurl med rep Körde 5 set 6 reps 50kg 6 reps 50kg 6 reps 50kg 6 reps 50kg 6 reps 50kg Pushdown med rep(Triceps) Körde 5 set 6 reps 45kg 6 reps 45kg 6 reps 45kg 6 reps 45kg 6 reps 45kg Dips i maskin Körde 5 set 6 reps 75kg 6 reps 75kg 6 reps 75kg 6 reps 75kg 6 reps 75kg
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2012-03-21, 21:19
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#84 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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21/3 Vader,Mage
Vader i hacklift Körde 5 set 10 reps 200kg 10 reps 200kg 10 reps 200kg 10 reps 200kg 10 reps 200kg Sittande vadpress Körde 5 set 20 reps 100kg 20 reps 100kg 20 reps 100kg 20 reps 100kg 20 reps 100kg Mage i maskin Körde 5 set 15 reps 60kg 15 reps 60kg 15 reps 60kg 15 reps 60kg 15 reps 60kg Situps i maskin Körde 5 set 15 reps 15 reps 15 reps 15 reps 15 reps
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2012-03-22, 21:11
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#85 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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22/3 Rygg
Kronlyft Körde 5 set 5 reps 160kg 5 reps 160kg 5 reps 160kg 5 reps 160kg 5 reps 160kg Latsdrag med stång Körde 5 set 5 reps 85kg 5 reps 85kg 5 reps 85kg 5 reps 85kg 5 reps 85kg Hammerrodd Körde 5 set 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg Hantelrodd Körde 5 set 5 reps 46kg 5 reps 46kg 5 reps 46kg 5 reps 46kg 5 reps 46kg Latsdrag med pronerat grepp Körde 5 set 5 reps 60kg 5 reps 50kg 10 reps 45kg 10 reps 40kg 10 reps 40kg
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2012-03-25, 19:15
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#86 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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25/3 Axlar
Hantelpress Körde 5 set 5 reps 16kg 5 reps 16kg 5 reps 16kg 5 reps 16kg 5 reps 16kg Baksida axlar Körde 5 set 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg Lyft åt sida i maskin Körde 5 set 5 reps 15kg 5 reps 15kg 5 reps 15kg 5 reps 15kg 5 reps 15kg Drag till haka Körde 5 set 5 reps 75kg 5 reps 75kg 5 reps 75kg 5 reps 75kg 5 reps 75kg Shruggs med hantlar Körde 5 set 30 reps 46kg 30 reps 46kg 30 reps 46kg 30 reps 46kg 30 reps 46kg
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2012-03-26, 19:35
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#87 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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26/3 Ben
Hacklift Körde 5 set 5 reps 110kg 5 reps 110kg 5 reps 110kg 5 reps 110kg 5 reps 110kg Benpress Körde 5 set 5 reps 480kg 5 reps 480kg 5 reps 480kg 5 reps 480kg 5 reps 480kg Sittande benspark Körde 5 set 5 reps 89kg 5 reps 89kg 5 reps 89kg 5 reps 89kg 5 reps 89kg Lårcurl Körde 5 set 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg
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2012-03-27, 20:13
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#88 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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27/3 Bröst, Triceps,Biceps
Bänkpress Körde 5 set 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg Flyes i maskin Körde 5 set 5 reps 73kg 5 reps 73kg 5 reps 73kg 5 reps 73kg 5 reps 73kg Bröst i cablecross Körde 5 set 5 reps 35kg 5 reps 35kg 5 reps 35kg 5 reps 35kg 5 reps 35kg Bicepscurl med EZ stång Körde 5 set 5 reps 35kg 5 reps 35kg 5 reps 35kg 5 reps 35kg 5 reps 35kg Bicepscurl med rep Körde 5 set 7 reps 45kg 7 reps 45kg 7 reps 45kg 7 reps 45kg 7 reps 45kg Pushdown med rep (Triceps ) Körde 5 set 6 reps 40kg 6 reps 40kg 6 reps 40kg 6 reps 40kg 6 reps 40kg Dips i maskin Körde 5 set 5 reps 82kg 5 reps 82kg 5 reps 82kg 5 reps 82kg 5 reps 82kg
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2012-03-28, 19:55
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#89 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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28/3 Vade,mage
Vader i hacklift Körde 5 set 10 reps 210kg 10 reps 210kg 10 reps 210kg 10 reps 210kg 10 reps 210kg Sittande vadpress Körde 5 set 20 reps 110kg 20 reps 110kg 20 reps 110kg 20 reps 110kg 20 reps 110kg Mage i maskin Körde 5 set 15 reps 65kg 15 reps 65kg 15 reps 65kg 15 reps 65kg 15 reps 65kg Situps i maskin Körde 5 set 15 reps 15 reps 15 reps 15 reps 15 reps
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2012-03-29, 20:04
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#90 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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29/3 Rygg
Kronlyft Körde 5 set 8 reps 140kg 8 reps 140kg 8 reps 140kg 8 reps 140kg 8 reps 140kg Latsdrag med stång Körde 5 set 8 reps 60kg 8 reps 60kg 8 reps 60kg 8 reps 60kg 8 reps 60kg Hammerrodd Körde 5 set 8 reps 50kg 8 reps 50kg 8 reps 50kg 8 reps 50kg 8 reps 50kg Hantelrodd Körde 5 set 8 reps 41kg 8 reps 41kg 8 reps 41kg 8 reps 41kg 8 reps 41kg Latsdrag med pronerat grepp Körde 5 set 10 reps 45kg 10 reps 45kg 10 reps 45kg 10 reps 45kg 10 reps 45kg
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