Hej alle I hårdarbejdende fitness og bodybuilding udøvere.
Nu har jeg glædeligt læst rundt i flere logs og finder dem alle mere eller mindre interessante og ser det ikke mindst, som der også beskrives her på "logbogens forum", som et godt redskab til at holde sig selv i ørene og ikke mindst få respons, foreslag, kritik mm. fra andre herinde.
Da jeg alligevel har logget på min træning mere eller mindre på siden slutningen af februar, så tænkte jeg, at jeg vil lægge de gamle logs op (mange af dem er dog ikke helt fyldestgørende og mangler vidst også nogle øvelser hist og pist pr. træning) og ikke mindst fremover forsøge at holde en bedre logføring. Men da jeg poster samtlige logs siden slutningen af februar i den her post, så bliver den nok meget uoverskuelig, men for fremtiden, vil jeg, som sagt, forsøge at opretholde en god logorden.
Målet med min træning er styrke og ikke mindst det kosmetiske. Og så selvfølgelig også den generelle velvære jeg får efter en god omgang træning.
Ved siden af fitness spiller jeg fodbold 2-3 gange om ugen, hvilket også nogle gange er årsagen til, at jeg ikke får trænet de 3 gange om ugen, som jeg ønsker. Men jeg prøver at få det til at hænge sammen. Nå, men here goes de første logs siden slutningen af februar.
Exercise
Date,Exercise,Set,Weight,Reps,Notes
19/02/2009,"dumbbell incline bench press","1","22 kg","8",""
19/02/2009,"dumbbell incline bench press","2","22 kg","6",""
19/02/2009,"dumbbell incline bench press","3","22 kg","6",""
19/02/2009,"bar military press","1","28 kg","8",""
19/02/2009,"bar military press","2","34 kg","8",""
19/02/2009,"bar military press","3","42 kg","8",""
19/02/2009,"neutral-grip pullup","1","41 kg","8",""
19/02/2009,"neutral-grip pullup","2","41 kg","7",""
19/02/2009,"neutral-grip pullup","3","41 kg","7",""
19/02/2009,"barbell bench press","1","65.3 kg","5",""
19/02/2009,"barbell bench press","2","60 kg","5",""
19/02/2009,"barbell bench press","3","62.5 kg","5",""
19/02/2009,"cable seated low row","1","24 kg","8",""
19/02/2009,"cable seated low row","2","32 kg","8",""
19/02/2009,"cable seated low row","3","48 kg","8",""
22/02/2009,"dead lift","1","50 kg","7",""
22/02/2009,"dead lift","2","50 kg","7",""
22/02/2009,"dead lift","3","50 kg","7",""
22/02/2009,"dumbbell incline bench press","1","22 kg","8",""
22/02/2009,"dumbbell incline bench press","2","22 kg","7",""
22/02/2009,"dumbbell incline bench press","3","22 kg","4",""
22/02/2009,"neutral-grip pullup","1","41 kg","7",""
22/02/2009,"neutral-grip pullup","2","41 kg","6",""
22/02/2009,"neutral-grip pullup","3","41 kg","4",""
22/02/2009,"cable seated low row","1","34 kg","8",""
22/02/2009,"cable seated low row","2","41 kg","8",""
22/02/2009,"cable seated low row","3","41 kg","8",""
22/02/2009,"cable seated low row","4","41 kg","8","en smule ondt i højre side af ryggen"
24/02/2009,"back squat","1","30 kg","8",""
24/02/2009,"back squat","2","50 kg","8",""
24/02/2009,"back squat","3","60 kg","5",""
24/02/2009,"dumbbell incline bench press","1","22 kg","8",""
24/02/2009,"dumbbell incline bench press","2","22 kg","6",""
24/02/2009,"dumbbell incline bench press","3","22 kg","5",""
24/02/2009,"neutral-grip pullup","1","20 kg","8",""
24/02/2009,"neutral-grip pullup","2","20 kg","8",""
24/02/2009,"neutral-grip pullup","3","15 kg","7",""
24/02/2009,"barbell bench press","1","30.3 kg","5",""
24/02/2009,"barbell bench press","2","30.3 kg","5",""
24/02/2009,"barbell bench press","3","60.3 kg","5",""
24/02/2009,"barbell bench press","4","65.3 kg","5",""
24/02/2009,"barbell bench press","5","60 kg","5",""
24/02/2009,"cable seated low row","1","30 kg","8",""
24/02/2009,"cable seated low row","2","35 kg","8",""
24/02/2009,"cable seated low row","3","35 kg","8",""
24/02/2009,"dumbbell lateral raise","1","6 kg","8",""
24/02/2009,"dumbbell lateral raise","2","6 kg","8",""
24/02/2009,"dumbbell lateral raise","3","7 kg","8",""
01/03/2009,"ab crunch on a ball","1","0 lb","15",""
01/03/2009,"ab crunch on a ball","2","0 lb","13",""
01/03/2009,"ab crunch on a ball","3","0 lb","12",""
01/03/2009,"dumbbell incline bench press","1","10 kg","8",""
01/03/2009,"dumbbell incline bench press","2","15 kg","8",""
01/03/2009,"dumbbell incline bench press","3","20 kg","8",""
01/03/2009,"neutral-grip pullup","1","41 kg","8",""
01/03/2009,"neutral-grip pullup","2","41 kg","8",""
01/03/2009,"neutral-grip pullup","3","41 kg","7",""
01/03/2009,"barbell bench press","1","60 kg","5",""
01/03/2009,"barbell bench press","2","62.5 kg","5",""
01/03/2009,"barbell bench press","3","65 kg","5",""
01/03/2009,"cable seated low row","1","31 kg","8",""
01/03/2009,"cable seated low row","2","36 kg","8",""
01/03/2009,"cable seated low row","3","42 kg","8",""
10/03/2009,"machine shoulder press","1","27 lb","8",""
10/03/2009,"machine shoulder press","2","35 lb","8",""
10/03/2009,"machine shoulder press","3","41 lb","8",""
10/03/2009,"machine shoulder press","4","48 lb","6",""
10/03/2009,"machine lateral pull-down","1","36 lb","8",""
10/03/2009,"machine lateral pull-down","2","48 lb","8",""
10/03/2009,"machine lateral pull-down","3","58 lb","8","lige tung nok. hjalp fra lænden"
10/03/2009,"dumbbell incline bench press","1","22 kg","7",""
10/03/2009,"dumbbell incline bench press","2","18 kg","8",""
10/03/2009,"dumbbell incline bench press","3","18 kg","8",""
10/03/2009,"neutral-grip pullup","1","41 kg","8",""
10/03/2009,"neutral-grip pullup","2","48 kg","8",""
10/03/2009,"neutral-grip pullup","3","48 kg","8",""
10/03/2009,"barbell bench press","1","40 kg","5",""
10/03/2009,"barbell bench press","2","50 kg","5",""
10/03/2009,"barbell bench press","3","57.5 kg","5",""
10/03/2009,"barbell bench press","4","62.5 kg","5","alle uden spotter"
10/03/2009,"cable seated low row","1","31 kg","8",""
10/03/2009,"cable seated low row","2","35 kg","8",""
10/03/2009,"cable seated low row","3","41 kg","8",""
10/03/2009,"cable seated low row","4","40 kg","8",""
10/03/2009,"cable seated low row","5","48 kg","8",""
10/03/2009,"dumbbell lateral raise","1","6 kg","8",""
10/03/2009,"dumbbell lateral raise","2","6 kg","8",""
13/03/2009,"back squat","1","30 kg","8",""
13/03/2009,"back squat","2","40 kg","8",""
13/03/2009,"back squat","3","50 kg","8",""
13/03/2009,"machine lateral pull-down","1","48 lb","8",""
13/03/2009,"machine lateral pull-down","2","55 lb","8",""
13/03/2009,"machine lateral pull-down","3","48 kg","8",""
13/03/2009,"machine lateral pull-down","4","55 kg","8",""
13/03/2009,"machine lateral pull-down","5","61 kg","8",""
13/03/2009,"barbell bench press","1","50 kg","5",""
13/03/2009,"barbell bench press","2","60 kg","5",""
13/03/2009,"barbell bench press","3","60 kg","5",""
13/03/2009,"barbell bench press","4","50 kg","8",""
13/03/2009,"barbell bench press","5","50 kg","8",""
13/03/2009,"dumbbell lateral raise","1","6 kg","8",""
13/03/2009,"dumbbell lateral raise","2","6 kg","8",""
13/03/2009,"dumbbell lateral raise","3","6 kg","8",""
30/03/2009,"ab crunch on a ball","1","30 kg","15",""
30/03/2009,"ab crunch on a ball","2","40 kg","15",""
30/03/2009,"ab crunch on a ball","3","48 kg","15",""
30/03/2009,"back raise","1","0 lb","15",""
30/03/2009,"back raise","2","0 kg","15",""
30/03/2009,"back raise","3","0 kg","12",""
30/03/2009,"assisted pull-up","1","48 kg","8",""
30/03/2009,"assisted pull-up","2","48 kg","8",""
30/03/2009,"assisted pull-up","3","48 kg","8",""
30/03/2009,"dumbbell incline bench press","1","18 kg","8",""
30/03/2009,"dumbbell incline bench press","2","18 kg","8",""
30/03/2009,"dumbbell incline bench press","3","18 kg","8",""
30/03/2009,"barbell bench press","1","57.5 kg","7",""
30/03/2009,"barbell bench press","2","52.5 kg","8",""
30/03/2009,"barbell bench press","3","52.5 kg","8",""
30/03/2009,"cable seated low row","1","36 kg","8",""
30/03/2009,"cable seated low row","2","41 kg","8",""
30/03/2009,"cable seated low row","3","48 kg","8",""
30/03/2009,"dumbbell lateral raise","1","6 kg","8",""
30/03/2009,"dumbbell lateral raise","2","6 kg","8",""
30/03/2009,"dumbbell lateral raise","3","5 kg","8",""
04/04/2009,"machine shoulder press","1","36 lb","8",""
04/04/2009,"machine shoulder press","2","42 lb","8",""
04/04/2009,"machine shoulder press","3","48 lb","8",""
04/04/2009,"back raise","1","0 lb","15",""
04/04/2009,"back raise","2","0 lb","15",""
04/04/2009,"back raise","3","0 lb","15",""
04/04/2009,"neutral-grip pullup","1","0 kg","5",""
04/04/2009,"neutral-grip pullup","2","0 kg","5",""
04/04/2009,"neutral-grip pullup","3","0 kg","4",""
04/04/2009,"barbell bench press","1","52.5 kg","8",""
04/04/2009,"barbell bench press","2","55 kg","8",""
04/04/2009,"barbell bench press","3","55 kg","7",""
04/04/2009,"barbell bench press","4","40 kg","12",""
04/04/2009,"bar upright row","1","22 kg","8",""
04/04/2009,"bar upright row","2","22 kg","8",""
04/04/2009,"bar upright row","3","22 kg","10",""
05/04/2009,"back raise","1","0 kg","15",""
05/04/2009,"back raise","2","0 kg","15",""
05/04/2009,"back raise","3","0 kg","13",""
05/04/2009,"kneeling cable crunch","1","36 kg","0",""
05/04/2009,"kneeling cable crunch","2","41 kg","0",""
05/04/2009,"kneeling cable crunch","3","48 kg","15",""
05/04/2009,"barbell bench press","1","30 kg","10",""
05/04/2009,"barbell bench press","2","55 kg","8",""
05/04/2009,"barbell bench press","3","57.5 kg","5",""
05/04/2009,"barbell bench press","4","57.5 kg","5",""
05/04/2009,"cable seated low row","1","48 kg","8",""
05/04/2009,"cable seated low row","2","56 kg","8",""
05/04/2009,"cable seated low row","3","62 kg","7",""
05/04/2009,"cable seated low row","4","0 kg","0","alle på maskine og ikke kabel"
05/04/2009,"cable seated low row","5","0 kg","0","alle på maskine og ikke kabel"
21/04/2009,"back squat","1","50 kg","8",""
21/04/2009,"back squat","2","70 kg","5",""
21/04/2009,"back squat","3","70 kg","5",""
21/04/2009,"standing biceps curl","1","18 kg","8",""
21/04/2009,"standing biceps curl","2","22 kg","8",""
21/04/2009,"standing biceps curl","3","22 kg","8",""
21/04/2009,"assisted pull-up","1","41 kg","8","inderste greb"
21/04/2009,"assisted pull-up","2","41 kg","8","inderste greb"
21/04/2009,"assisted pull-up","3","41 kg","8","inderste greb"
21/04/2009,"dumbbell incline bench press","1","18 kg","8",""
21/04/2009,"dumbbell incline bench press","2","18 kg","8",""
21/04/2009,"dumbbell incline bench press","3","18 kg","8",""
21/04/2009,"barbell bench press","1","50 kg","8",""
21/04/2009,"barbell bench press","2","50 kg","8",""
21/04/2009,"barbell bench press","3","55 kg","8",""
21/04/2009,"bar upright row","1","20 kg","8",""
21/04/2009,"bar upright row","2","20 kg","8",""
21/04/2009,"bar upright row","3","20 kg","8",""
24/04/2009,"back squat","1","20 kg","8",""
24/04/2009,"back squat","2","40 kg","6",""
24/04/2009,"back squat","3","50 kg","7",""
24/04/2009,"assisted pull-up","1","48 kg","8",""
24/04/2009,"assisted pull-up","2","48 kg","8","alle med bredt greb"
24/04/2009,"assisted pull-up","3","48 kg","8","alle med bredt greb"
24/04/2009,"bar military press","1","12 kg","8",""
24/04/2009,"bar military press","2","16 kg","8",""
24/04/2009,"bar military press","3","20 kg","8",""
24/04/2009,"bar military press","4","24 kg","8",""
24/04/2009,"barbell bench press","1","50 kg","8",""
24/04/2009,"barbell bench press","2","55 kg","8",""
24/04/2009,"barbell bench press","3","55 kg","8",""
24/04/2009,"bar upright row","1","22 kg","8",""
24/04/2009,"bar upright row","2","22 kg","8",""
(De steder hvor der står "lb" er en fejl, der skal stå "kg"
)
Som det tydeligt fremgår, så har jeg nogle gange 'huller' i min træning, hvor jeg af den ene eller den anden grund ikke får trænet. Det sætter mig meget tilbage, og det vil jeg fremover prøve at eliminere, da jeg virkelig føler det sætter mig tilbage.
Jeg poster den seneste træning i en post for sig selv lige efter, for et smule bedre overblik over seneste træning.