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2012-08-28, 19:49
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#136 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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28/8 Bröst,Triceps,Biceps
Bänkpress Körde 4 set 8 reps 40kg 7 reps 40kg 6 reps 50kg 5 reps 50kg Flyes i maskin Körde 4 set 8 reps 50kg 7 reps 55kg 6 reps 59kg 5 reps 64kg Bröst i cablecross Körde 4 set 8 reps 25kg 7 reps 25kg 6 reps 30kg 5 reps 30kg Bicepscurl med EZ- stång Körde 4 set 8 reps 25kg 7 reps 25kg 6 reps 30kg 5 reps 30kg Sittande bicepscurl i cabelcross Körde 4 set 8 reps 45kg 7 reps 45kg 6 reps 45kg 5 reps 45kg Pushdown med stång(triceps) Körde 4 set 8 reps 45kg 7 reps 50kg 6 reps 55kg 5 reps 60kg Dipps i maskin Körde 4 set 8 reps 48kg 7 reps 55kg 6 reps 61kg 5 reps 68kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-08-29, 19:53
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#137 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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29/8 Vader,Mage
Vader i hacklift Körde 4 set 20 reps 100kg 20 reps 100kg 20 reps 100kg 20 reps 100kg Sittande vadpress Körde 4 set 25 reps 50kg 25 reps 50kg 25 reps 50kg 25 reps 50kg Mage i maskin Körde 4 set 15 reps 50kg 15 reps 50kg 15 reps 50kg 15 reps 50kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-08-30, 19:19
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#138 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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30/8 Rygg
Breda latdrag med stång Körde 4 set 10 reps 50kg 8 reps 70kg 7 reps 80kg 6 reps 90kg Smala latsdrag med V grepp Körde 4 set 8 reps 65kg 7 reps 75kg 6 reps 80kg 6 reps 90kg Hammerrodd Körde 4 set 8 reps 60kg 7 reps 60kg 6 reps 60kg 6 reps 60kg Pull over stående Körde 4 set 10 reps 25kg 10 reps 25kg 10 reps 25kg 10 reps 25kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-08-30, 19:21
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#139 |
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Registered User
Reg.datum: Jul 2007
Ort: Piteå
Inlägg: 5 136
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Bra GLÖD idag Stubben ! På Lördag ska vi svinga friskt !!
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Träningsjournal Blogg-4klövern Youtube kanal Instagram - @olaenberg / @4klovern |
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2012-09-02, 17:58
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#140 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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2/9 Axlar
Hantelpress Körde 4 set 7 reps 13kg 6 reps 13kg 5 reps 16kg 4 reps 16kg Baksida axlar Körde 4 set 7 reps 50kg 6 reps 55kg 5 reps 60kg 4 reps 65kg Drag till haka Körde 4 set 7 reps 50kg 6 reps 55kg 5 reps 60kg 4 reps 65kg Lyft åt sida med hantlar Körde 4 set 7 reps 6kg 7 reps 6kg 7 reps 8,5kg 7 reps 8,5kg Shruggs med stång (i Smith) Körde 4 set 15 reps 55kg 15 reps 55kg 15 reps 55kg 15 reps 55kg
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2012-09-03, 09:08
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#141 |
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Registered User
Reg.datum: Jul 2007
Ort: Piteå
Inlägg: 5 136
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Bra krigat Gurra !! & mycket fin volym på passen (i vanlig ordning)
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Träningsjournal Blogg-4klövern Youtube kanal Instagram - @olaenberg / @4klovern |
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2012-09-03, 19:21
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#142 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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tackar
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-09-03, 19:28
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#143 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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3/9 Ben
Hacklift Körde 4 set 6 reps 90kg 5 reps 100kg 4 reps 110kg 3 reps 120kg Benpress Körde 4 set 6 reps 250kg 5 reps 300kg 4 reps 350kg 4 reps 400kg Raka marklyft Körde 4 set 10 reps 55kg 10 reps 55kg 10 reps 55kg 10 reps 55kg Sittande benspark Körde 4 set 6 reps 82kg 5 reps 89kg 4 reps 95kg 4 reps 116kg Liggande lårcurl Körde 4 set 6 reps 35kg 6 reps 35kg 6 reps 35kg 6 reps 35kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-09-04, 19:05
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#144 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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4/9 Bröst,Triceps,Biceps
Bänkpress Körde 4 set 6 reps 50kg 5 reps 60kg 3 reps 70kg 3 reps 80kg Fyes i maskin Körde 4 set 6 reps 59kg 5 reps 64kg 4 reps 68kg 4 reps 73kg Bröst i cablecross Körde 4 set 8 reps 25kg 8 reps 25kg 8 reps 30kg 8 reps 30kg Liggande bicepscurl i cablecross Körde 4 set 6 reps 50kg 6 reps 50kg 6 reps 50kg 6 reps 50kg Sittande/Lutande bicepscurl i cablecross Körde 4 set 20 reps 35kg 20 reps 35kg 20 reps 35kg 20 reps 35kg Pushdown med stång(brett grepp) Körde 4 set 20 reps 45kg 20 reps 45kg 20 reps 45kg 20 reps 45kg Dipps i maskin Körde 4 set 20 reps 48kg 20 reps 48kg 20 reps 48kg 20 reps 48kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-09-05, 18:35
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#145 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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5/9 Vader,Mage
Vader i hacklift Körde 4 set 10 reps 150kg 10 reps 175kg 10 reps 200kg 10 reps 225kg Sittande vadpress Körde 4 set 20 reps 50kg 20 reps 60kg 20 reps 70kg 20 reps 90kg Mage i maskin Körde 4 set 15 reps 40kg 15 reps 40kg 15 reps 40kg 15 reps 40kg Situps Körde 4 set 8 reps 8 reps 8 reps 8 reps
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-09-06, 19:38
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#146 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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6/9 Rygg
Marklyft Körde 5 set 5 reps 100kg 5 reps 100kg 5 reps 100kg 5 reps 100kg 5 reps 100kg Latsdrag med stång Körde 5 set 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg 5 reps 70kg 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 41kg 5 reps 41kg 5 reps 41kg 5 reps 41kg 5 reps 41kg Ryggresningar Körde 5 set utan vikt 8 reps 8 reps 8 reps 8 reps 8 reps
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-09-09, 19:53
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#147 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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9/9 Axlar
Sittande Militärpress i smitten Körde 5 set 5 reps 40kg 5 reps 40kg 5 reps 40kg 5 reps 40kg 5 reps 40kg Lyft åt sida med hantlar Körde 5 set 5 reps 8,5kg 5 reps 8,5kg 5 reps 8,5kg 5 reps 8,5kg 5 reps 8,5kg Drag till haka Körde 5 set 5 reps 60kg 5 reps 60kg 5 reps 60kg 5 reps 60kg 5 reps 60kg Baksida axlar Körde 5 set 5 reps 60kg 5 reps 60kg 5 reps 60kg 5 reps 60kg 5 reps 60kg Shruggs med hantlar Körde 10 set 25 reps 28,5kg 25 reps 28,5kg 25 reps 28,5kg 25 reps 28,5kg 25 reps 28,5kg 25 reps 28,5kg 25 reps 28,5kg 25 reps 28,5kg 25 reps 28,5kg 25 reps 28,5kg 25
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2012-09-10, 19:00
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#148 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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10/9 Ben
Hacklift Körde 5 set 5 reps 90kg 5 reps 90kg 5 reps 90kg 5 reps 90kg 5 reps 90kg Benpress Körde 5 set 5 reps 300kg 5 reps 300kg 5 reps 300kg 5 reps 300kg 5 reps 300kg Sittande benspark Körde 5 set 5 reps 102kg 5 reps 102kg 5 reps 102kg 5 reps 102kg 5 reps 102kg Lårcurl Körde 5 set 5 reps 48kg 5 reps 48kg 5 reps 48kg 5 reps 48kg 5 reps 48kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-09-11, 18:58
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#149 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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11/9 Bröst,Triceps,Biceps
Hantelpress Körde 5 set 5 reps 16kg 5 reps 16kg 5 reps 16kg 5 reps 16kg 5 reps 16kg Flyes i maskin Körde 5 set 5 reps 64kg 5 reps 64kg 5 reps 64kg 5 reps 64kg 5 reps 64kg Bröst i cablecross Körde 5 set 5 reps 30kg 5 reps 30kg 5 reps 30kg 5 reps 30kg 5 reps 30kg Bicepscurl med EZ-stång Körde 5 set 5 reps 30kg 5 reps 30kg 5 reps 30kg 5 reps 30kg 5 reps 30kg Liggande Bicepscurl med rak stång i cablecross Körde 5 set 5 reps 45kg 5 reps 45kg 5 reps 45kg 5 reps 45kg 5 reps 45kg Pushdown med rak sång(Triceps + brett grepp) Körde 5 set 5 reps 50kg 5 reps 50kg 5 reps 50kg 5 reps 50kg 5 reps 50kg Dipps i maskin Körde 5 set 5 reps 61kg 5 reps 61kg 5 reps 61kg 5 reps 61kg 5 reps 61kg
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2012-09-12, 19:31
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#150 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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12/9 Vader,Mage
Vader i hacklift Körde 4 set 10 reps 175kg 10 reps 200kg 10 reps 225kg 10 reps 275kg Sittande vadpress Körde 4 set 20 reps 100kg 20 reps 100kg 20 reps 100kg 20 reps 100kg Mage i maskin Körde 4 set 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg Situps Körde 4 set untan vikt Körde 4set 12 reps 12 reps 12 reps 12 reps
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