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Road to Δ

https://www.bodybuilding.dk:443/road-to-t87414-450.html

Side 16 af 34

Re: Δ

Indlæg: 18. jun 2018, 20:15
af Chayen
Week #4, Day #1 (d. 18/06 - 18)
Morgenvægt: 81.1 kg

Løb
14.75 min á
  • 600 meter x 13.7 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.7 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.7 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.7 km/t
  • 1.33 min x 5 km/t

Hældning: 1
Afstand: 2.4 km (4x600 meter)
Gennemsnitsfart: 13.7 km/t (intervaler)

Crosstrainer:
  • 450 kcal på 45 minutter.
  • 450 kcal på 45 minutter.

Re: Δ

Indlæg: 19. jun 2018, 21:46
af Chayen
Week #4, Day #2 (d. 19/06 - 18)
Morgenvægt: 80.8 kg

Fullbody pas 1

Barbell Squat P240
5x130kg
5x135kg
5x135kg
5x140kg
5x140kg

Barbell Bench Press P210
5x107.5kg
5x107.5kg
5x107.5kg
5x110kg
5x112.5kg

Barbell Bent-over Row P180
8x85kg
8x85kg
8x85kg
8x85kg

Barbell Military Press P210
5x55kg
5x55kg
5x57.5kg
5x60kg
5x60kg

Dumbbell Lateral Raise P120
10x14kg
10x14kg
10x14kg

Skull Crusher P120
10x40kg
10x40kg
10x40kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x110kg
8x110kg

Tid: 110 minutter.

Re: Δ

Indlæg: 21. jun 2018, 19:17
af Chayen
Week #4, Day #3 (d. 20/06 - 18)
Morgenvægt: 81.3 kg

Crosstrainer:
  • 450 kcal på 45 minutter.

Re: Δ

Indlæg: 21. jun 2018, 19:20
af Chayen
Week #4, Day #4 (d. 21/06 - 18)
Morgenvægt: 81.3 kg

Fullbody pas 2

Barbell Deadlift P240
5x180kg
5x180kg
5x180kg
5x185kg
5x185kg

Dumbbell Bench Press P210
5x45kg
5x45kg
5x45kg
5x45kg
5x45kg

Pull-up P180
8
8
8
8x2.5kg

Dumbbell Shoulder Press P180
8x25kg
8x25kg
8x25kg
8x27.5kg

Cable Facepull P120
10x36kg
10x41kg
10x41kg

Cable Pushdown P120
10x59kg
10x64kg
10x64kg

Dumbbell Curl P120
10x15kg
10x15kg
10x12.5kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x110kg
8x110kg

Tid: 100 minutter

Re: Δ

Indlæg: 22. jun 2018, 21:55
af Chayen
Week #4, Day #5 (d. 22/06 - 18)
Morgenvægt: 80.9 kg

Løb
11:27 min x 12.7 km/t

Hældning: 1
Afstand: 2.4 km
Gennemsnitsfart: 12.7 km/t

Crosstrainer:
  • 450 kcal på 45 minutter.

Re: Δ

Indlæg: 24. jun 2018, 18:26
af Chayen
Week #4, Day #7 (d. 24/06 - 18)

Fullbody pas 3

Barbell Bench Press P240
5x110kg
5x110kg
5x115kg
5x115kg
5x115kg

Barbell Front Squat P210
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

Dumbbell Bent-over Row P180
8x42.5kg
8x42.5kg
8x42.5kg
8x42.5kg

Barbell Push Press P210
5x65kg
5x65kg
5x65kg
5x70kg
5x70kg

Dumbbell Rear Lateral Raise P120
10x12.5kg
10x12.5kg
10x14kg

Dumbbell Standing One Arm Triceps Extension P120
10x14kg
10x14kg
10x14kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x110kg
8x110kg

Re: Δ

Indlæg: 25. jun 2018, 19:58
af Chayen
Week #5, Day #1 (d. 25/06 - 18)
Morgenvægt: 80.5 kg

Løb
14.75 min á
  • 600 meter x 13.8 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.8 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.8 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.8 km/t
  • 1.33 min x 5 km/t

Hældning: 1
Afstand: 2.4 km (4x600 meter)
Gennemsnitsfart: 13.8 km/t (intervaler)

Re: Δ

Indlæg: 26. jun 2018, 21:12
af Chayen
Week #5, Day #2 (d. 26/06 - 18)
Morgenvægt: 80.6 kg

Fullbody pas 1

Barbell Squat P240
5x135kg
5x135kg
5x135kg
5x140kg
5x140kg

Barbell Bench Press P210
5x110kg
5x110kg
5x115kg
4x115kg
5x110kg

Barbell Bent-over Row P180
8x85kg
8x85kg
8x85kg
8x85kg

Barbell Military Press P210
5x57.5kg
5x57.5kg
5x57.5kg
5x60kg
5x60kg

Dumbbell Lateral Raise P120
10x14kg
10x14kg
10x14kg

Skull Crusher P120
10x40kg
10x40kg
10x40kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x120kg
8x120kg
8x120kg

Re: Δ

Indlæg: 29. jun 2018, 19:30
af Chayen
Week #5, Day #5 (d. 29/06 - 18)
Morgenvægt: 82.4 kg

Fullbody pas 2

Barbell Deadlift P240
5x185kg
5x185kg
5x185kg
5x185kg
5x190kg

Dumbbell Bench Press P210
5x45kg
5x45kg
5x45kg
5x47.5kg
5x47.5kg

Pull-up P180
8
8
8x5kg
7x5kg

Dumbbell Shoulder Press P180
8x27.5kg
8x27.5kg
8x27.5kg
8x27.5kg

Cable Facepull P120
10x41kg
10x41kg
10x43.5kg

Cable Pushdown P120
10x64kg
10x66.5kg
10x66.5kg

Dumbbell Curl P120
10x15kg
10x15kg
10x15kg

Machine Standing Calf Raise T3030 P120
8x120kg
8x120kg
8x120kg

Tid: 90 minutter

Re: Δ

Indlæg: 1. jul 2018, 14:29
af Chayen
Week #5, Day #7 (d. 01/07 - 18)

Fullbody pas 3

Barbell Bench Press P240
5x115kg
5x115kg
5x117.5kg
5x117.5kg
3x117.5kg

Barbell Front Squat P210
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

Dumbbell Bent-over Row P180
8x42.5kg
8x42.5kg
8x45kg
8x45kg

Barbell Push Press P210
5x65kg
5x65kg
5x65kg
5x70kg
5x72.5kg

Dumbbell Rear Lateral Raise P120
10x12.5kg
10x12.5kg
10x14kg

Dumbbell Standing One Arm Triceps Extension P120
10x14 kg
10x14 kg
10x14 kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x120kg
8x120kg
8x120kg

Re: Δ

Indlæg: 16. jul 2018, 19:39
af Chayen
Week #8, Day #1 (d. 16/07 - 18)
Morgenvægt: 81.7 kg

Løb
14.75 min á
  • 600 meter x 13.7 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.7 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.7 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.7 km/t
  • 1.33 min x 5 km/t

Hældning: 1
Afstand: 2.4 km (4x600 meter)
Gennemsnitsfart: 13.7 km/t (intervaler)

Re: Δ

Indlæg: 17. jul 2018, 19:22
af Chayen
Week #8, Day #2 (d. 17/07 - 18)
Morgenvægt: 81.7 kg

Fullbody pas 1

Barbell Squat P240
5x120kg
5x122.5kg
5x132.5kg
5x132.5kg
5x132.5kg

Barbell Bench Press P210
5x100kg
5x100kg
5x105kg
5x107.5kg
5x110kg

Barbell Bent-over Row P180
8x75kg
8x77.5kg
8x80kg
8x80kg

Barbell Military Press P210
5x50kg
5x52.5kg
5x55kg
5x57.5kg
5x57.5kg

Dumbbell Lateral Raise P120
10x12.5kg
10x12.5kg
10x14kg

Skull Crusher P120
10x35kg
10x37.5kg
10x37.5kg

Barbell Curl P120
10x35kg
10x37.5kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x110kg
8x120kg

Tid: 90 minutter

Re: Δ

Indlæg: 20. jul 2018, 06:21
af Chayen
Week #8, Day #3 (d. 18/07 - 18)
Morgenvægt: 81.5 kg

Crosstrainer:
  • 450 kcal på 45 minutter.

Re: Δ

Indlæg: 20. jul 2018, 06:23
af Chayen
Week #8, Day #4 (d. 19/07 - 18)
Morgenvægt: 81.9 kg

Løb
11:27 min x 12.7 km/t

Hældning: 1
Afstand: 2.4 km
Gennemsnitsfart: 12.7 km/t

Re: Δ

Indlæg: 22. jul 2018, 08:38
af Chayen
Week #8, Day #5 (d. 20/07 - 18)
Morgenvægt: 81.9 kg

Fullbody pas 2

Barbell Deadlift P240
5x165kg
5x167.5kg
5x175kg
5x175kg
5x180kg

Dumbbell Bench Press P210
5x40kg
5x40kg
5x42.5kg
5x45kg
5x45kg

Cable Pulldown P180
8x73kg
8x76kg

Pull-up P180
8
8

Dumbbell Shoulder Press P180
8x25kg
8x25kg
8x25kg
8x27.5kg

Cable Facepull P120
10x36kg
10x38.5kg
10x41kg

Cable Pushdown P120
10x58kg
10x64kg
10x64kg

Dumbbell Curl P120
10x14kg
10x14kg
10x14kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x110kg
8x120kg

Re: Δ

Indlæg: 22. jul 2018, 09:09
af Chayen
Week #8, Day #6 (d. 21/07 - 18)
Morgenvægt: 81.6 kg

Løb
Afstand: 1.6 km

Svømning
4x100 meter brystsvømning

Løb
Afstand: 1.6 km

Re: Δ

Indlæg: 22. jul 2018, 16:09
af Chayen
Week #8, Day #7 (d. 22/07 - 18)

Fullbody pas 3

Barbell Bench Press P240
5x102.5kg
5x105kg
5x110kg
5x110kg
5x112.5kg

Barbell Front Squat P210
5x90kg
5x90kg
5x95kg
5x95kg
5x95kg

Dumbbell Bent-over Row P180
8x37.5kg
8x37.5kg
8x42.5kg
8x42.5kg

Barbell Push Press P210
5x60kg
5x60kg
5x60kg
5x67.5kg
5x70kg

Dumbbell Rear Lateral Raise P120
10x12.5kg
10x12.5kg
10x14kg

Dumbbell Standing One Arm Triceps Extension P120
10x12.5kg
10x12.5kg
10x14kg

Barbell Curl P120
10x35kg
10x35kg
10x37.5kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x110kg
8x120kg

Tid: 125 minutter

Re: Δ

Indlæg: 24. jul 2018, 17:39
af Chayen
Week #9, Day #1 (d. 23/07 - 18)

Løb
Afstand: 1.6 km

Svømning
5x100 meter brystsvømning

Løb
Afstand: 1.6 km

Re: Δ

Indlæg: 24. jul 2018, 17:42
af Chayen
Week #9, Day #2 (d. 24/07 - 18)

Løb
14.20 min á
  • 600 meter x 13 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 14 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 14 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 15 km/t
  • 1.33 min x 5 km/t

Hældning: 1
Afstand: 2.4 km (4x600 meter)
Gennemsnitsfart: 14 km/t (intervaler)

Re: Δ

Indlæg: 25. jul 2018, 17:06
af Chayen
Week #9, Day #3 (d. 25/07 - 18)

Fullbody pas 1

Barbell Squat P240
5x127.5kg
5x127.5kg
5x132.5kg
5x137.5kg
5x137.5kg

Barbell Bench Press P210
5x105kg
5x105kg
5x107.5kg
5x107.5kg
5x112.5kg

Barbell Bent-over Row P180
8x80kg
8x80kg
8x82.5kg
8x82.5kg

Barbell Military Press P210
5x55kg
5x55kg
5x55kg
5x57.5kg
5x57.5kg

Dumbbell Lateral Raise P120
10x12.5kg
10x15kg
10x15kg

Skull Crusher P120
10x37.5kg
10x40kg
10x40kg

Barbell Curl P120
10x37.5kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x120kg
8x120kg


Svømning
2x200 meter svømning
1x100 meter svømning

Re: Δ

Indlæg: 26. jul 2018, 10:54
af Chayen
Week #9, Day #4 (d. 26/07 - 18)

Løb
11:12 min x 13 km/t

Hældning: 1
Afstand: 2.4 km
Gennemsnitsfart: 13 km/t

Svømning
2x250 meter svømning

Re: Δ

Indlæg: 27. jul 2018, 20:16
af Chayen
Week #9, Day #5 (d. 27/7 - 18)
Morgenvægt: 81.4 kg

Fullbody pas 2

Barbell Deadlift P240
5x175kg
5x175kg
5x180kg
5x180kg
5x185kg

Dumbbell Bench Press P210
5x42.5kg
5x42.5kg
5x45kg
5x45kg
5x47.5kg

Cable Pulldown P180
8x79kg
8x79kg

Pull-up P180
8
8x5kg

Dumbbell Shoulder Press P180
8x25kg
8x27.5kg
8x27.5kg
7x27.5kg

Cable Facepull P120
10x39kg
10x41kg
10x43.5kg

Cable Pushdown P120
10x61kg
10x64kg
10x64kg

Dumbbell Curl P120
10x14kg
10x14kg
10x15kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x120kg
8x120kg

Tid: 100 minutter

Svømning
1x300m
1x200m
1x300m
1x200m

Re: Δ

Indlæg: 29. jul 2018, 15:58
af Chayen
Week #9, Day #7 (d. 29/07 - 18)

Fullbody pas 3

Barbell Bench Press P240
5x110kg
5x110kg
5x112.5kg
5x115kg
5x115kg

Barbell Front Squat P210
5x95kg
5x95kg
5x97.5kg
5x97.5kg
5x97.5kg

Dumbbell Bent-over Row P180
8x40kg
8x40kg
8x42.5kg
8x45kg

Barbell Push Press P210
5x62.5kg
5x62.5kg
5x62.5kg
5x67.5kg
5x70kg

Dumbbell Rear Lateral Raise P120
10x12.5kg
10x12.5kg
10x14kg

Dumbbell Standing One Arm Triceps Extension P120
10x12.5kg
10x14kg
10x14kg

Barbell Curl P120
10x37.5kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x110kg
8x120kg
8x120kg

Tid: 120 minutter

Re: Δ

Indlæg: 30. jul 2018, 20:10
af Chayen
Week #10, Day #1 (d. 24/07 - 18)

Løb
14.20 min á
  • 600 meter x 14.3 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 14.3 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 14.3 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 14.3 km/t
  • 1.33 min x 5 km/t

Hældning: 1
Afstand: 2.4 km (4x600 meter)
Gennemsnitsfart: 14.3 km/t (intervaler)

Re: Δ

Indlæg: 1. aug 2018, 21:46
af Chayen
Week #10, Day #3 (d. 01/08 - 18)
Morgenvægt: 80.9 kg

Fullbody pas 1

Barbell Squat P240
5x130kg
5x132.5kg
5x135kg
5x140kg
5x140kg

Barbell Bench Press P210
5x107.5kg
5x107.5kg
5x110kg
5x110kg
5x115kg

Barbell Bent-over Row P180
8x82.5kg
8x82.5kg
8x85kg
8x85kg

Barbell Military Press P210
5x55kg
5x57.5kg
5x57.5kg
5x60kg
5x60kg

Dumbbell Lateral Raise P120
10x14kg
10x14kg
10x14kg

Skull Crusher P120
10x40kg
10x40kg
10x40kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x120kg
8x120kg
8x120kg

Tid: 120 minutter


Svømning

Re: Δ

Indlæg: 2. aug 2018, 15:16
af Chayen
Week #10, Day #4 (d. 02/08 - 18)
Morgenvægt: 81.4 kg

Løb
10:57 min x 13.3 km/t

Hældning: 1
Afstand: 2.4 km
Gennemsnitsfart: 13.3 km/t

Re: Δ

Indlæg: 4. aug 2018, 20:32
af Chayen
Week #10, Day #5 (d. 3/8 - 18)
Morgenvægt: 81.0 kg

Fullbody pas 2

Barbell Deadlift P240
5x180kg
5x180kg
5x185kg
5x185kg
5x190kg

Dumbbell Bench Press P210
5x42.5kg
5x45kg
7x45kg
4x47.5kg
3x47.5kg

Pull-up P180
8
8
8x5kg
8x5kg

Dumbbell Shoulder Press P180
8x27.5kg
8x27.5kg
8x27.5kg
6x27.5kg

Cable Facepull P120
10x41kg
10x43.5kg
10x43.5kg

Cable Pushdown P120
10x61kg
10x64kg
10x64kg

Dumbbell Curl P120
10x15kg
10x15kg
10x15kg

Machine Standing Calf Raise T3030 P120
8x120kg
8x120kg
8x120kg

Re: Δ

Indlæg: 5. aug 2018, 14:05
af Chayen
Week #10, Day #7 (d. 05/08 - 18)
Morgenvægt: 81.0 kg

Fullbody pas 3

Barbell Bench Press P240
5x112.5kg
5x112.5kg
5x115kg
5x117.5kg
5x117.5kg

Barbell Front Squat P210
5x97.5kg
5x97.5kg
5x100kg
5x100kg
5x100kg

Dumbbell Bent-over Row P180
8x42.5kg
8x42.5kg
8x45kg
8x45kg

Barbell Push Press P210
5x62.5kg
5x65kg
5x65kg
5x70kg
5x72.5kg

Dumbbell Rear Lateral Raise P120
10x12.5kg
10x12.5kg
10x14kg

Dumbbell Standing One Arm Triceps Extension P120
10x14kg
10x14kg
10x14kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x120kg
8x120kg
8x120kg

Re: Δ

Indlæg: 7. aug 2018, 21:23
af Chayen
Week #11, Day #2 (d. 07/08 - 18)
Morgenvægt: 81.4 kg

Fullbody pas 1

Barbell Squat P240
5x135kg
5x135kg
5x135kg
5x140kg
5x140kg

Barbell Bench Press P210
5x110kg
5x110kg
5x110kg
5x112.5kg
5x115kg

Barbell Bent-over Row P180
8x85kg
8x85kg
8x85kg
8x85kg

Barbell Military Press P210
5x57.5kg
5x57.5kg
5x57.5kg
5x60kg
5x60kg

Dumbbell Lateral Raise P120
10x14kg
10x14kg
10x14kg

Skull Crusher P120
10x40kg
10x40kg
10x40kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x120kg
8x120kg
8x120kg

Tid: 125 minutter

Re: Δ

Indlæg: 10. aug 2018, 06:30
af Chayen
Week #11, Day #4 (d. 09/08 - 18)
Morgenvægt: 81.4kg

Løb
14:17 min á
  • 600 meter x 14.6 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 14.6 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 14.6 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 14.6 km/t

Hældning: 1
Afstand: 2.4 km (4x600 meter)
Gennemsnitsfart: 14.6 km/t (intervaler)
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