Side 17 af 34

Re: Δ

Indlæg: 10. aug 2018, 17:14
af Chayen
Week #11, Day #5 (d. 10/08 - 18)
Morgenvægt: 81.4 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
8x5kg

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: 105 minutter

Re: Δ

Indlæg: 18. aug 2018, 18:09
af Chayen
Week #12, Day #6 (d. 18/08 - 18)

Løb
10:34 min x 13.8 km/t

Hældning: 1
Afstand: 2.4 km
Gennemsnitsfart: 13.8 km/t

Re: Δ

Indlæg: 19. aug 2018, 16:32
af Chayen
Week #12, Day #7 (d. 19/08 - 18)

Fullbody pas 3

Barbell Bench Press P240
5x115kg
5x115kg
5x115kg
4x117.5kg
4x117.5kg

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
4x72.5kg

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

Tid: 120 minutter

Re: Δ

Indlæg: 20. aug 2018, 20:49
af Chayen
Week #13, Day #1 (d. 20/08 - 18)
Morgenvægt: 80.1kg

Løb
14:49 min á
  • 600 meter x 13.6 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.6 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.6 km/t
  • 1.33 min x 5 km/t
  • 600 meter x 13.6 km/t

Hældning: 1
Afstand: 2.4 km (4x600 meter)
Gennemsnitsfart: 13.6 km/t (intervaler)

Re: Δ

Indlæg: 21. aug 2018, 19:35
af Chayen
Week #12, Day #2 (d. 21/08 - 18)
Morgenvægt: 81.0 kg

Fullbody pas 1

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

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

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

Barbell Military Press P210
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Dumbbell Lateral Raise P120
10x14kg
10x14kg
10x14kg

Skull Crusher P120
10x40kg
10x40kg
8x40kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x130kg
8x130kg
8x130kg

Tid: 130 minutter

Re: Δ

Indlæg: 22. aug 2018, 20:20
af Chayen
Week #13, Day #3 (d. 22/08 - 18)
Morgenvægt: 80.9kg

Løb
11:32 min x 12.6 km/t

Hældning: 1
Afstand: 2.4 km
Gennemsnitsfart: 12.6 km/t

Re: Δ

Indlæg: 23. aug 2018, 14:03
af Chayen
Week #13, Day #4 (d. 23/08 - 18)

Fullbody pas 2

Barbell Deadlift P240
5x185kg
5x185kg
5x185kg
5x185kg
3x190kg

Dumbbell Bench Press P210
5x45kg
5x45kg
5x45kg
4x47.5kg
4x47.5kg

Pull-up P180
8
8
8x5kg
7x5kg

Dumbbell Shoulder Press P180
8x27.5kg
8x27.5kg
7x27.5kg
6x27.5kg

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

Cable Pushdown P120
10x64kg
10x66.5kg
9x66.5kg

Dumbbell Curl P120
10x14kg
10x14kg
10x14kg

Machine Standing Calf Raise T3030 P120
8x130kg
8x130kg
8x130kg

Tid: 90 minutter

Re: Δ

Indlæg: 28. aug 2018, 20:29
af Chayen
Week #14, Day #2 (d. 28/08 - 18)
Morgenvægt: 81.4 kg

Fullbody pas 3

Barbell Bench Press P240
5x115kg
5x115kg
5x115kg
4x115kg
4x115kg

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
8x130kg
8x130kg
8x130kg

Tid: 130 minutter

Re: Δ

Indlæg: 4. sep 2018, 18:54
af Chayen
Week #15, Day #2 (d. 04/09 - 18)

Fullbody pas 1

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

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

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

Barbell Military Press P210
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Dumbbell Lateral Raise P120
10x14kg
10x14kg
10x14kg

Skull Crusher P120
10x40kg
10x40kg
9x40kg

Barbell Curl P120
10x40kg
10x40kg
10x40kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 130 minutter

Re: Δ

Indlæg: 10. sep 2018, 20:17
af Chayen
Week #16, Day #1 (d. 10/09 - 18)
Morgenvægt: 81.6kg

Løb
11:27 min x 12.7 km/t

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

Re: Δ

Indlæg: 11. sep 2018, 19:48
af Chayen
Week #16, Day #2 (d. 11/09 - 18)
Morgenvægt: 81.3 kg

Fullbody pas 1

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

Barbell Bench Press P210
5x110kg
5x110kg
5x110kg
5x115kg
4x117.5kg

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

Barbell Military Press P210
5x60kg
5x60kg
5x60kg
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
8x140kg
8x140kg
8x140kg

Tid: 130 minutter

Re: Δ

Indlæg: 14. sep 2018, 11:29
af Chayen
Week #16, Day #4 (d. 14/09 - 18)
Morgenvægt: 81.4kg

Løb
14:44 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

Hældning: 1
Afstand: 2.76 km
Gennemsnitsfart: 13.7 km/t (intervaler)

Svømning
40 min crawl teknik.

Re: Δ

Indlæg: 14. sep 2018, 22:12
af Chayen
Week #16, Day #5 (d. 14/09 - 18)
Morgenvægt: 81.1kg

Fullbody pas 2

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

Dumbbell Bench Press P210
5x45kg
5x45kg
5x45kg
5x47.5kg
5x50kg

Pull-up P180
8
8
8x5kg
8x5kg

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
10x14kg
10x14kg
10x14kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 105 minutter

Re: Δ

Indlæg: 15. sep 2018, 16:35
af Chayen
Week #16, Day #6 (d. 15/09 - 18)
Morgenvægt: 81.3kg

Svømning
90 min teknik.

Re: Δ

Indlæg: 16. sep 2018, 14:09
af Chayen
Week #16, Day #7 (d. 16/09 - 18)
Morgenvægt: 81.3 kg

Fullbody pas 3

Barbell Bench Press P240
5x115kg
5x115kg
5x115kg
5x120kg
4x120kg

Barbell Front Squat P210
5x100kg
5x100kg
5x100kg
5x105kg
5x105kg

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

Barbell Push Press P210
5x65kg
5x65kg
5x70kg
5x70kg
3x75kg

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

Dumbbell Standing One Arm Triceps Extension P120
10x14kg
10x14kg
10x15kg

Barbell Curl P120
10x40kg
10x40kg
10x45kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 135 minutter

Re: Δ

Indlæg: 17. sep 2018, 20:25
af Chayen
Week #17, Day #1 (d. 17/09 - 18)
Morgenvægt: 81.7kg

Løb
11:21 min x 12.8 km/t

Hældning: 1
Afstand: 2.4 km
Gennemsnitsfart: 12.8 km/t

Re: Δ

Indlæg: 18. sep 2018, 18:51
af Chayen
Week #17, Day #2 (d. 18/09 - 18)
Morgenvægt: 81.7 kg

Fullbody pas 1

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

Barbell Bench Press P210
5x110kg
5x115kg
5x115kg
5x117.5kg
5x120kg

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

Barbell Military Press P210
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Dumbbell Lateral Raise P120
10x14kg
10x14kg
10x14kg

Skull Crusher P120
10x40kg
10x40kg
10x40kg

Barbell Curl P120
10x40kg
10x40kg
9x45kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 145 minutter

Re: Δ

Indlæg: 19. sep 2018, 21:04
af Chayen
Week #17, Day #3 (d. 19/09 - 18)
Morgenvægt: 80.9kg

Løb
14:41 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

Hældning: 1
Afstand: 2.76 km
Gennemsnitsfart: 13.8 km/t (intervaler)

Re: Δ

Indlæg: 21. sep 2018, 17:49
af Chayen
Week #17, Day #4 (d. 20/09 - 18)

Svømning
45 min teknik.

Re: Δ

Indlæg: 21. sep 2018, 17:51
af Chayen
Week #17, Day #5 (d. 21/09 - 18)
Morgenvægt: 80.8kg

Fullbody pas 2

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

Dumbbell Bench Press P210
5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg
5x50kg

Pull-up P180
8
8
8x5kg
8x5kg

Dumbbell Shoulder Press P180
8x27.5kg
8x27.5kg
8x27.5kg
6x30kg

Cable Facepull P120
10x41kg
10x45kg
10x45kg

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

Dumbbell Curl P120
10x14kg
10x14kg
10x15kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 105 minutter

Re: Δ

Indlæg: 24. sep 2018, 05:29
af Chayen
Week #17, Day #7 (d. 24/09 - 18)

Fullbody pas 3

Barbell Bench Press P240
5x115kg
5x115kg
5x115kg
5x120kg
5x120kg

Barbell Front Squat P210
5x105kg
5x105kg
5x105kg
5x105kg
5x105kg

Dumbbell Bent-over Row P180
8x42kg
8x42kg
8x46kg
8x42kg

Barbell Push Press P210
5x70kg
5x70kg
5x70kg
5x70kg
5x75kg

Dumbbell Rear Lateral Raise P120
10x12kg
10x12kg
10x14kg

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

Barbell Curl P120
10x40kg
10x42.5kg
10x45kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 120 minutter

Re: Δ

Indlæg: 25. sep 2018, 21:10
af Chayen
Week #18, Day #2 (d. 25/09 - 18)

Fullbody pas 1

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

Barbell Bench Press P210
5x115kg
5x115kg
5x115kg
5x120kg
4x122.5kg

Barbell Bent-over Row P180
8x85kg
8x85kg
8x85kg
8x87.5kg

Barbell Military Press P210
5x60kg
5x60kg
5x60kg
5x62.5kg
5x65kg

Dumbbell Lateral Raise P120
10x14kg
10x14kg
10x14kg

Skull Crusher P120
10x40kg
10x40kg
10x40kg

Barbell Curl P120
10x40kg
10x40kg
10x42.5kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 135 minutter

Re: Δ

Indlæg: 28. sep 2018, 22:33
af Chayen
Week #18, Day #4 (d. 27/09 - 18)

Svømning
45 min teknik.

Re: Δ

Indlæg: 28. sep 2018, 22:35
af Chayen
Week #18, Day #5 (d. 28/09 - 18)

Fullbody pas 2

Barbell Deadlift P240
5x185kg
5x185kg
5x185kg
5x190kg
5x192.5kg

Dumbbell Bench Press P210
5x47.5kg
5x47.5kg
5x47.5kg
5x50kg
5x50kg

Pull-up P180
8
8x5kg
8x5kg
8x5kg

Dumbbell Shoulder Press P180
8x27.5kg
8x27.5kg
8x27.5kg
7x30kg

Cable Facepull P120
10x41kg
10x41kg
10x47kg

Cable Pushdown P120
10x66.5kg
10x66.5kg
10x68kg

Dumbbell Curl P120
10x14kg
10x15kg
10x15kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 100 minutter

Re: Δ

Indlæg: 30. sep 2018, 16:34
af Chayen
Week #18, Day #7 (d. 30/09 - 18)

Fullbody pas 3

Barbell Bench Press P240
5x115kg
5x120kg
5x120kg
5x120kg
5x120kg

Barbell Front Squat P210
5x105kg
5x105kg
5x105kg
5x105kg
5x105kg

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

Barbell Push Press P210
5x70kg
5x70kg
5x70kg
5x75kg
5x75kg

Dumbbell Rear Lateral Raise P120
10x12kg
10x12kg
10x14kg

Dumbbell Standing One Arm Triceps Extension P120
10x14kg
10x15kg
10x15kg

Barbell Curl P120
10x40kg
10x42.5kg
10x45kg

Machine Standing Calf Raise T3030 P120
8x140kg
8x140kg
8x140kg

Tid: 120 minutter

Re: Δ

Indlæg: 30. sep 2018, 18:27
af Chayen
12 ugers træningsprogram

Programoversigt

Mandag: Løbeintervaller (11x230 meter)
Tirsdag: Fullbody pas 1
Onsdag: Løbeintervaller (5x500 meter)
Torsdag: Fullbody pas 2
Fredag: Løbeintervaller (3x1000 meter) / Svømning
Lørdag: Fullbody pas 3
Søndag: 5 km restitutionsløb / Svømning


Fullbody pas 1
Barbell Squat 5 sæt x 5 reps, P: 240
Barbell Bench Press 5 sæt x 5 reps, P: 210, T: 23X1
Barbell Bent-over Row 4 sæt x 8 reps, P: 180
Barbell Military Press 5 sæt x 5 reps, P:210
Dumbell Lateral Raise 3 sæt x 10 reps, P: 120
Skull Crusher 3 sæt x 10 reps, P: 120
Barbell Curl 3 sæt x 10 reps, P: 120
Machine Standing Calf Raise 3 sæt x 8 reps, P: 120, T: 3030

Fullbody pas 2
Barbell Deadlift 5 sæt x 5 reps, P: 240
Dumbbell Bench Press 5 sæt x 5 reps, P: 210, T4010
Pull-up 4 sæt x 8 reps, P: 180
Dumbbell Shoulder Press 4 sæt x 8 reps, P: 180
Cable Facepull 3 sæt x 10 reps, P: 120
Cable Pushdown 3 sæt x 10 reps, P: 120
Dumbbell Curl 3 sæt x 10 reps, P: 120
Machine Standing Calf Raise 3 sæt x 8 reps, P: 120, T: 3030

Fullbody pas 3
Barbell Bench Press 5 sæt x 5 reps, P: 240
Barbell Front Squat 5 sæt x 5 reps, P: 210
Chin-up 4 sæt x 8 reps, P: 180
Push Press 5 sæt x 5 reps, P: 210
Dumbbell Rear Lateral Raise 3 sæt x 10 reps, P: 120
Weighted Dip 3 sæt x 10 reps, P: 120
Dumbbell Hammer Curl 3 sæt x 10 reps, P: 120
Machine Standing Calf Raise 3 sæt x 8 reps, P: 120, T: 3030

Kostplan
Kcal-indtag: 2.550 kcal i uge 1-6, 2.450 kcal i uge 7-12.
Makronutrient fordeling: 30% protein, 40% kulhydrat og 30% fedt.

kostplan

kostplan

Re: Δ

Indlæg: 31. okt 2018, 08:20
af Chayen
Week #1, Day #1 (d. 29/10 - 18)
Morgenvægt: 80.6kg

Crosstrainer
Kcal: 275

Løb
52:15 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 230 meter x 10.7 km/t
  • 210 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 6.43 km
Kcal: 427.5

Re: Δ

Indlæg: 31. okt 2018, 08:26
af Chayen
Week #1, Day #2 (d. 30/10 - 18)
Morgenvægt: 80.4kg

Crosstrainer
Kcal: 240

Fullbody pas 1

Barbell Squat P240
5x112.5kg
5x112.5kg
5x112.5kg
5x125kg
5x125kg

Barbell Bench Press P210 T23X1
5x80kg
5x85kg
5x92.5kg
5x100kg
5x100kg

Barbell Bent-over Row P180
8x72.5kg
8x72.5kg
8x80kg
8x82.5kg

Barbell Military Press P210
5x47.5kg
5x47.5kg
5x47.5kg
5x55kg
5x57.5kg

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

Skull Crusher P120
10x35kg
10x35kg
10x35kg

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

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

Tid: 120 minutter

Re: Δ

Indlæg: 31. okt 2018, 22:06
af Chayen
Week #1, Day #3 (d. 31/10 - 18)

Crosstrainer
Kcal: 550

Løb
47:30 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 500 meter x 9.4 km/t
  • 270 meter x 5 km/t
  • 500 meter x 9.4 km/t
  • 270 meter x 5 km/t
  • 500 meter x 9.4 km/t
  • 270 meter x 5 km/t
  • 500 meter x 9.4 km/t
  • 270 meter x 5 km/t
  • 500 meter x 9.4 km/t
  • 270 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 5.85 km
Kcal: 391.5

Re: Δ

Indlæg: 1. nov 2018, 18:45
af Chayen
Week #1, Day #4 (d. 01/11 - 18)
Morgenvægt: 81.0kg

Fullbody pas 2

Barbell Deadlift P240
5x147.5kg
5x147.5kg
5x147.5kg
5x170kg
5x172.5kg

Dumbbell Bench Press P210 T4010
5x32.5kg
5x37.5kg
5x37.5kg
5x40kg
5x40kg

Pull-up P180
8
8
8
8

Dumbbell Shoulder Press P180
8x25kg
8x25kg
8x25kg
7x25kg

Cable Facepull P120
10x36kg
10x36kg
10x41kg

Cable Pushdown P120
10x59kg
10x64kg
9x64kg

Dumbbell Curl P120
10x12.5kg
10x12.5kg
10x14kg

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

Tid: 100 minutter