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2012-04-01, 20:09
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#91 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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1/4 Axlar
Hantelpress Körde 5 set väldigt lätt 10 reps 11kg 10 reps 11kg 10 reps 11kg 10 reps 11kg 10 reps 11kg Baksida axlar Körde 5 set väldigt lätt 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg Drag till haka Körde 5 set väldigt lätt 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg Shruggs med hantlar Körde 5 set väldigt lätt 10 reps 28,5kg 10 reps 28,5kg 10 reps 28,5kg 10 reps 28,5kg 10 reps 28,5kg
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2012-04-02, 20:06
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#92 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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2/4 Ben
Hacklift Körde 5 set ganska lätt 10 reps 80kg 10 reps 80kg 10 reps 80kg 10 reps 80kg 10 reps 80kg Benpress Körde 5 set ganska lätt och så djupt som möjligt 10 reps 200kg 10 reps 200kg 10 reps 200kg 10 reps 200kg 10 reps 200kg Sittande benspark Körde 5 set ganska lätt 10 reps 75kg 10 reps 75kg 10 reps 75kg 10 reps 75kg 10 reps 75kg Lårcurl Körde 5 set väldigt lätt 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg
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2012-04-03, 20:17
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#93 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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3/4 Bröst,Triceps,Biceps
Brösr i cablecross Körde 5 set 10 reps 20kg 10 reps 20kg 10 reps 20kg 10 reps 20kg 10 reps 20kg Flyes i maskin Körde 5 set 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg Biceps curl med Ez stång Körde 5 set 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg Bicepscurl med rep Körde 5 set 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg Pushdown med rep Körde 5 set 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg Dips i maskin Körde 5 set 10 reps 55kg 10 reps 55kg 10 reps 55kg 10 reps 55kg 10 reps 55kg
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2012-04-04, 19:34
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#94 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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4/4 Vader,Mage
Vader i hacklift Körde 6 set 20 reps 80kg 20 reps 80kg 20 reps 80kg 20 reps 80kg 20 reps 80kg 20 reps 80kg Sittande vadpress Körde 6 set 20 reps 60kg 20 reps 60kg 20 reps 60kg 20 reps 60kg 20 reps 60kg 20 reps 60kg Mage i maskin¨ Körde 6 set 20 reps 45kg 20 reps 45kg 20 reps 45kg 20 reps 45kg 20 reps 45kg 20 reps 45kg Situps i maskin Körde 6 set 20 reps 20 reps 20 reps 20 reps 20 reps 20 reps
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2012-04-09, 20:24
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#95 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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9/4 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 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg Lyft åt sida i maskin Körde 5 set 10 reps 7,5kg 10 reps 7,5kg 10 reps 7,5kg 10 reps 7,5kg 10 reps 7,5kg Drag till haka Körde 5 set 10 reps 45kg 10 reps 45kg 10 reps 45kg 10 reps 45kg 10 reps 45kg Shruggs med hantel Körde 5 set 20 reps 33,5kg 20 reps 33,5kg 20 reps 33,5kg 20 reps 33,5kg 20 reps 33,5kg
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2012-04-10, 19:51
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#96 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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10/4 Bröst,Bicseps,Triceps
Hantelpress Körde 5 set 10 reps 16kg 10 reps 16kg 10 reps 16kg 10 reps 16kg 10 reps 16kg Flyes i maskin Körde 5 set 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg 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 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg Pushdown med rep(Triceps) Körde 5 set 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg Dips i maskin Körde 5 set 10 reps 55kg 10 reps 55kg 10 reps 55kg 10 reps 55kg 10 reps 55kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-04-12, 19:46
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#97 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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12/4 Rygg
Kronlyft Körde 5 set 10 reps 100kg 10 reps 100kg 10 reps 100kg 10 reps 100kg 10 reps 100kg Latsdrag med stång Körde 5 set 10 reps 60kg 10 reps 60kg 10 reps 60kg 10 reps 60kg 10 reps 60kg Hammerrodd Körde 5 set 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg Hantelrodd Körde 5 set 10 reps 36kg 10 reps 36kg 10 reps 36kg 10 reps 36kg 10 reps 36kg
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2012-04-15, 18:58
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#98 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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15/4 Axlar
Hantelpress Körde 5 set 8 reps 16kg 8 reps 16kg 8 reps 16kg 8 reps 16kg 8 reps 16kg Baksida axlar Körde 5 set 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg Lyft åt sida i maskin Körde 5 set 8 reps 10kg 8 reps 10kg 8 reps 10kg 8 reps 10kg 8 reps 10kg Drag till haka Körde 5 set 8 reps 60kg 8 reps 60kg 8 reps 60kg 8 reps 60kg 8 reps 60kg Shruggs med stång Körde 5 set 8 reps 130kg 8 reps 130kg 8 reps 130kg 8 reps 130kg 8 reps 130kg
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2012-04-15, 20:22
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#99 |
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Registered User
Reg.datum: Jul 2007
Ort: Piteå
Inlägg: 5 136
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Sjukt bra med volym Gurra!
Kul att se! Du kommer att driva ut alla pensionärer på Cypern!  BOOooMMmmm!!!
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Träningsjournal Blogg-4klövern Youtube kanal Instagram - @olaenberg / @4klovern |
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2012-04-16, 20:16
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#100 | |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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Citat:
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2012-04-16, 20:19
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#101 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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16/4 Ben
Hacklift Körde 5 set 6 reps 80kg 6 reps 80kg 6 reps 80kg 6 reps 80kg 6 reps 80kg Benpress Körde 5 set 6 reps 200kg 6 reps 250kg 6 reps 400kg 6 reps 400kg 6 reps 400kg Sittande bensparkar Körde 5 set 6 reps 95kg 6 reps 95kg 6 reps 95kg 6 reps 95kg 6 reps 95kg Lårcurl Körde 5 set 8 reps 41kg 8 reps 41kg 8 reps 41kg 8 reps 41kg 8 reps 41kg
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2012-04-17, 20:01
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#102 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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17/4 Bröst,Biceps,Triceps
Hantelpress Körde 5 set 8 reps 16kg 8 reps 16kg 8 reps 16kg 8 reps 16kg 8 reps 16kg Flyes i maskin Körde 5 set 8 reps 59kg 8 reps 59kg 8 reps 59kg 8 reps 59kg 8 reps 59kg Bröst i cablecross Körde 5 set 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg Bicepscurl med EZ stång Körde 5 set 8 reps 30kg 8 reps 30kg 8 reps 30kg 8 reps 30kg 8 reps 30kg Bicepscurl med rep Körde 5 set 8 reps 45kg 8 reps 45kg 8 reps 45kg 8 reps 45kg 8 reps 45kg Pushdown med rep(Triceps) Körde 5 set 8 reps 35kg 8 reps 35kg 8 reps 35kg 8 reps 35kg 8 reps 35kg Dips i maskin Körde 5 set 8 reps 55kg 8 reps 55kg 8 reps 55kg 8 reps 55kg 8 reps 55kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-04-29, 19:04
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#103 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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29/4 Axlar
Hantelpress Körde 5 set 8 reps 13,5kg 8 reps 13,5kg 8 reps 13,5kg 8 reps 13,5kg 8 reps 13,5kg Baksida axlar Körde 5 set 8 reps 45kg 8 reps 45kg 8 reps 45kg 8 reps 45kg 8 reps 45kg Lyft åt sida i maskin Körde 5 set 8 reps 7,5kg 8 reps 7,5kg 8 reps 7,5kg 8 reps 7,5kg 8 reps 7,5kg Darg till haka Körde 5 set 8 reps 50kg 8 reps 50kg 8 reps 50kg 8 reps 50kg 8 reps 50kg Shruggs med hantel Körde 5 set 15 reps 38,5kg 15 reps 38,5kg 15 reps 38,5kg 15 reps 38,5kg 15 reps 38,5kg
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2012-05-07, 19:34
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#104 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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7/5 Ben
Hacklift Körde 5 set 8 reps 80kg 8 reps 80kg 8 reps 80kg 8 reps 90kg 8 reps 90kg Benpress Körde 5 set 8 reps 250kg 8 reps 250kg 8 reps 250kg 8 reps 250kg 8 reps 250kg Sittande benspark Körde 5 set 8 reps 89kg 8 reps 89kg 8 reps 89kg 8 reps 89kg 8 reps 89kg Lårcurl Körde 5 set 8 reps 35kg 8 reps 35kg 8 reps 35kg 8 reps 35kg 8 reps 35kg
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2012-05-08, 20:21
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#105 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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8/5 Bröst, Biceps,Triceps
Bänkpress Körde 5 set 8 reps 50kg 8 reps 50kg 8 reps 50kg 8 reps 50kg 8 reps 50kg Flyes i maskin Körde 5 set 8 reps 59kg 8 reps 59kg 8 reps 59kg 8 reps 59kg 8 reps 59kg Bröst i cablecross Körde 5 set 8 reps 25kg 8 reps 25kg 8 reps 25kg 8 reps 25kg 8 reps 25kg Bicepscurl med EZ stång Körde 5 set 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg Bicepscurl med rep Körde 5 set 8 reps 40kg 8 reps 40kg 8 reps 40kg 8 reps 40kg 8 reps 40kg Pushdown med rep Körde 5 set 8 reps 35kg 8 reps 35kg 8 reps 35kg 8 reps 35kg 8 reps 35kg Dips i maskin Körde 5 set 8 reps 68kg 8 reps 68kg 8 reps 68kg 8 reps 68kg 8 reps 68kg
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