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2012-08-09, 18:44
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#121 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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9/8 Rygg
Kronlyft Körde 4 set 10 reps 110kg 8 reps 120kg 6 reps 130kg 4 reps 140kg Latsdrag med stång Körde 4 set 10 reps 60kg 8 reps 70kg 6 reps 75kg 4 reps 80kg Hantelrodd Körde 4 set 10 reps 36kg 8 reps 38,5kg 6 reps 41kg 6 reps 46kg latsdrag i maskin Körde 4 set 10 reps 48kg 8 reps 48kg 6 reps 48kg 4 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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2012-08-12, 19:34
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#122 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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12/8 Axlar
Millitärperss Körde 5 set 10 reps 30kg 8 reps 35kg 4 reps 40kg 3 reps 47,5kg 3 reps 50kg Baksida axlar Körde 4 set 15 reps 45kg 15 reps 50kg 15 reps 55kg 15 reps 60kg Lift år sida i maskin Körde 4 set 10 reps 5kg 8 reps 7,5kg 6 reps 7,5kg 4 reps 7,5kg Drag till haka Körde 4 set 10 reps 45kg 8 reps 50kg 6 reps 55kg 4 reps 60kg Shruggs med stång (smittmaskinen) Körde 6 set 30 reps 65kg 30 reps 65kg 30 reps 65kg 30 reps 65kg 30 reps 65kg 30 reps 65kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-08-12, 19:45
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#123 |
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Registered User
Reg.datum: Jul 2007
Ort: Piteå
Inlägg: 5 136
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Bra pass Stubben! Hoppas passet med GLAS gick bra ?
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Träningsjournal Blogg-4klövern Youtube kanal Instagram - @olaenberg / @4klovern |
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2012-08-13, 19:10
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#124 | |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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Citat:
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-08-13, 19:18
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#125 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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13/8 Ben
Hacklift Körde 5 set 8 reps 60kg 7 reps 70kg 6 reps 80kg 5 reps 90kg 4 reps 100kg Benpress Körde 5 set 8 reps 150kg 7 reps 200kg 6 reps 250kg 5 reps 300kg 4 reps 350kg Sittande benspark Körde 5 set 8 reps 68kg 7 reps 75kg 6 reps 82kg 5 reps 89kg 4 reps 95kg Lårcurl Körde 5 set 8 reps 35kg 7 reps 35kg 6 reps 35kg 5 reps 35kg 4 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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2012-08-14, 19:37
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#126 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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14/8 Bröst,Triceps,Biceps
Lutande bänkpress Körde 5 set 8 reps 35kg 7 reps 35kg 6 reps 40kg 5 reps 40kg 4 reps 45kg Flyes i maskin Körde 5 set 8 reps 50kg 7 reps 50kg 6 reps 50kg 5 reps 50kg 4 reps 50kg Bröst i cablecross Körde 5 set 8 reps 20kg 7 reps 20kg 6 reps 20kg 5 reps 20kg 4 reps 20kg Dipps i maskin Körde 5 set 8 reps 55kg 7 reps 55kg 6 reps 55kg 5 reps 55kg 4 reps 55kg Pushdown med stång(Brett grepp) Körde 5 set 8 reps 45kg 7 reps 45kg 6 reps 45kg 5 reps 45kg 4 reps 45kg Liggande bicepscurl i cablecross Körde 5 set 8 reps 50kg 7 reps 50kg 6 reps 50kg 5 reps 50kg 4 reps 50kg Sittande bicepscurl i cablecross Körde 5 set 8 reps 45kg 7 reps 45kg 6 reps 45kg 5 reps 45kg 4 reps 45kg
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2012-08-15, 19:09
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#127 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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15/8 Vader, Mage
Vader i hacklift Körde 5 set 20 reps 50kg 20 reps 50kg 20 reps 50kg 20 reps 50kg 20 reps 50kg Sittande vadpress Körde 5 set 30 reps 40kg 30 reps 40kg 30 reps 40kg 30 reps 40kg 30 reps 40kg Mage i maskin Körde 5 set 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-08-16, 19:15
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#128 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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16/8 Rygg
Latsdrag med stång Körde 5 set 8 reps 50kg 7 reps 55kg 6 reps 60kg 5 reps 70kg 4 reps 75kg Hantelrodd Körde 4 set 8 reps 38,5kg 7 reps 41kg 6 reps 43kg 5 reps 46kg Sittande rodd Körde 4 set 8 reps 60kg 7 reps 60kg 6 reps 60kg 5 reps 60kg Latsdrag med V-handtag Körde 4 set 8 reps 50kg 7 reps 50kg 6 reps 50kg 5 reps 50kg
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2012-08-19, 18:38
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#129 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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19/8 Axlar
Hantelpress Körde 5 set 10 reps 13,5kg 10 reps 13,5kg 10 reps 13,5kg 10 reps 13,5kg 10 reps 13,5kg Baksida axlar Körde 5 set 15 reps 35kg 15 reps 35kg 15 reps 35kg 15 reps 35kg 15 reps 35kg Drag till haka Körde 5 set 12 reps 45kg 12 reps 45kg 12 reps 45kg 12 reps 45kg 12 reps 45kg Shruggs med hantlar Körde 5 set 25 reps 31kg 25 reps 31kg 25 reps 31kg 25 reps 31kg 25 reps 31kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-08-20, 19:33
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#130 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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20/8 Ben
Hacklift Körde 5 set 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg Benpress Körde 5 set 10 reps 250kg 10 reps 250kg 10 reps 250kg 10 reps 250kg 10 reps 250kg Sittande benspark Körde 5 set 10 reps 68kg 10 reps 68kg 10 reps 68kg 10 reps 68kg 10 reps 68kg Lårcurl Körde 5 set 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 reps 35kg 10 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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2012-08-21, 19:19
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#131 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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21/8 Bröst,Triceps,Biceps
Bänkpress Körde 5 set 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg 10 reps 40kg 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 20kg 10 reps 20kg 10 reps 20kg 10 reps 20kg 10 reps 20kg Bicepscurl med EZ-stång Körde 5 set 20 reps 20kg 20 reps 20kg 20 reps 20kg 20 reps 20kg 20 reps 20kg Sittande bicepscurl i cablecross Körde 5 set 20 reps 30kg 20 reps 30kg 20 reps 30kg 20 reps 30kg 20 reps 30kg Pushdown med stång(brettt grepp) Körde 5 set 20 reps 30kg 20 reps 30kg 20 reps 30kg 20 reps 30kg 20 reps 30kg Dipps i maskin Körde 5 set 20 reps 41kg 20 reps 41kg 20 reps 41kg 20 reps 41kg 20 reps 41kg
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2012-08-22, 18:43
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#132 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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22/8 Vader,Mage
Vader i hacklift Körde 5 set 20 reps 80kg 20 reps 80kg 20 reps 80kg 20 reps 80kg 20 reps 80kg Sittande vadpress Körde 5 set 20 reps 50kg 20 reps 50kg 20 reps 50kg 20 reps 50kg 20 reps 50kg Mage i maskin Körde 5 set 10 reps 45kg 10 reps 45kg 10 reps 45kg 10 reps 45kg 10 reps 45kg
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Min journal: http://www.kolozzeum.com/forum/showthread.php?t=177943 "Going heavy going home" |
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2012-08-23, 19:28
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#133 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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23/8 Rygg
Latsdrag med stång Körde 5 set 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg Sittanderodd Körde 5 set 10 reps 65kg 10 reps 65kg 10 reps 65kg 10 reps 65kg 10 reps 65kg Hantelrodd Körde 5 set 10 reps 33kg 10 reps 33kg 10 reps 33kg 10 reps 33kg 10 reps 33kg Latsdrag med V- handtag Körde 5 set 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg 10 reps 50kg
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2012-08-26, 18:42
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#134 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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26/8 Axlar
Hantelpress Körde 4 set 8 reps 13,5kg 7 reps 13,5kg 6 reps 16kg 4 reps 18,5kg Baksida axlar Körde 4 set 8 reps 40kg 7 reps 45kg 6 reps 50kg 5 reps 60kg Lyft åt seida med hantlar Körde 4 set 8 reps 6kg 7 reps 6kg 6 reps 8,5kg 5 reps 8,5kg Drag till haka Körde 4 set 8 reps 45kg 7 reps 55kg 6 reps 65kg 5 reps 75kg Shruggs med hantlar Körde 5 set 35 reps 46kg 30 reps 46kg 25 reps 46kg 20 reps 46kg 15 reps 46kg
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2012-08-27, 20:23
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#135 |
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Registered User
Reg.datum: Jan 2012
Ort: Piteå
Inlägg: 281
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27/8 Ben
Hacklift Körde 4 set 8 reps 80kg 7 reps 90kg 6 reps 100kg 5 reps 110kg Benpress Körde 4 set 8 reps 300kg 7 reps 300kg 6 reps 300kg 5 reps 300kg Sittande benspark Körde 4 set 8 reps 75kg 7 reps 82kg 6 reps 89kg 5 reps 95kg Lårcurl Körde 4 set 8 reps 35kg 7 reps 35kg 6 reps 41kg 5 reps 41kg
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