Vægten ligger pt på 69kg så har tabt mig 1kg efter jeg begynte at øge mine løbe distancer, skulle gerne have nogle flere kg på inden, ved bare ikke helt om jeg skal vente til efter sommer og så bare holde formen nu...

Dagens træning D.10-05-2010.

Morgen løb: test af mit knæ i dag så der blev løbet i roligt tempo, det gik godt de første 8km, men så kom smerten tilbage, satans. så nu holder jeg en uges pause med løb. vil derfor begynde at cykle om morgnen istedet for.

Tid: 00:49:34
Afstand: 10.08 km
Gnsn. tempo: 04:55 min/km
Bedste tempo: 04:15 min/km

Dagens cykling: 23,2km

Dagens styrketræning:

bryst/triceps/mave

Dumbbell Bench Press 6x5-8reps

1: 24kg- 10reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 26kg- 8reps
5: 26kg- 8reps
6: 26kg- 8reps

Dumbell Incline Bench Press 6x5-8reps

1: 22kg- 10reps
2: 24kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 24kg- 8reps
6: 24kg- 8reps

dumbell flyes 4x5-8reps

1: 14kg- 9reps
2: 14kg- 8reps
3: 14kg- 8reps
4: 14kg- 8reps

dips 5x5-10reps

1: bw- 12reps
2: bw- 10reps
3: bw- 9reps
4: bw- 8reps
5: bw- 8reps
6: bw- 8reps

triceps push down 4x6-14reps

1: 25kg- 10reps
2: 26,25kg- 8reps
3: 26,25kg- 8reps
4: 26,25kg- 8reps

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 10reps supersettet med closegrip 8reps- 36kg
2: 10kg- 8reps supersettet med closegrip 8reps- 36kg
3: 10kg- 8reps supersettet med closegrip 8reps- 36kg
4: 10kg- 8reps supersettet med closegrip 8reps- 36kg
5: 10kg- 8reps supersettet med closegrip 8reps- 36kg


Standing Dumbbell Triceps Extension 3x8reps

1: 18kg- 8reps
2: 18kg- 8reps
3: 18kg- 8reps

Cable One Arm Pushdown 3x6-8reps med 7,5k/10kg uden pauser

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Siddende ben løft 3x10-14reps

20min på crosstrainer

Dagens træning D.11-05-2010.

Ingen løb før på mandag har fået løbeknæ så det blev til en go cykel tur.

Morgen cykling: på moauntibike. får min nye racer cykel i morgen..
Tid: 01:30:02
Afstand: 40.66 km
Gnsn. hastighed: 27.1 km/t
Maks. hastighed: 41.2 km/t

Dagens cykling til og fra job osv: 33,46km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

1: 8reps- 70kg
2: 5reps- 80kg
3: 5reps- 80kg
4: 5reps- 80kg
5: 5reps- 80kg
6: 5reps- 80kg

Pullups 6x5-8 reps krops vægt.

1: 7reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps

1: 28kg- 8reps
2: 28kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 4x8-10reps

1: 45kg- 10reps
2: 47,5kg- 8reps
3: 47,5kg- 8reps
4: 50kg- 8reps

pulldown: 3x6-8reps

1: 50kg- 9reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Lever Seated Rear Delt Row 3x8-12reps

1: 22,5kg- 10reps
2: 27,5kg- 10reps
3: 32,5kg- 8reps

Cable Close Grip Pulldown 3x8reps

1: 50kg- 8reps
2: 50kg- 8reps
3: 50kg- 8reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 9reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

1: 16kg- 8reps
2: 16kg- 8reps
3: 18kg- 5reps

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 12reps
3: 18kg- 12reps

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 10reps
2: 70kg- 8reps
3: 70kg- 8reps
4: 70kg- 8reps
5: 70kg- 8reps

6x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 5sæt cabel curls i melle to tårne.

21min på crosstrainer

christianww skrev:Dagens træning D.11-05-2010.

Ingen løb før på mandag har fået løbeknæ så det blev til en go cykel tur.

Morgen cykling: på moauntibike. får min nye racer cykel i morgen..
Tid: 01:30:02
Afstand: 40.66 km
Gnsn. hastighed: 27.1 km/t
Maks. hastighed: 41.2 km/t

Dagens cykling til og fra job osv: 33,46km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

1: 8reps- 70kg
2: 5reps- 80kg
3: 5reps- 80kg
4: 5reps- 80kg
5: 5reps- 80kg
6: 5reps- 80kg

Pullups 6x5-8 reps krops vægt.

1: 7reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps

1: 28kg- 8reps
2: 28kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 4x8-10reps

1: 45kg- 10reps
2: 47,5kg- 8reps
3: 47,5kg- 8reps
4: 50kg- 8reps

pulldown: 3x6-8reps

1: 50kg- 9reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Lever Seated Rear Delt Row 3x8-12reps

1: 22,5kg- 10reps
2: 27,5kg- 10reps
3: 32,5kg- 8reps

Cable Close Grip Pulldown 3x8reps

1: 50kg- 8reps
2: 50kg- 8reps
3: 50kg- 8reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 9reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

1: 16kg- 8reps
2: 16kg- 8reps
3: 18kg- 5reps

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 12reps
3: 18kg- 12reps

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 10reps
2: 70kg- 8reps
3: 70kg- 8reps
4: 70kg- 8reps
5: 70kg- 8reps

6x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 5sæt cabel curls i melle to tårne.

21min på crosstrainer

Hold da helt op en omgang - hvor lang tid tog det?
Hvorfor laver du så meget cardio? Er du på diæt?

brugte omkring 2timer i centret.. dyrker meget cardio fordi jeg på sigt godt kunne tænke mig at dyrke noget triatlon. er også ved at træne til marthon lige i tiden men har pause i den her uge pga løbeknæ så starter på at løbe igen på mandag.

Dagens træning D12-05-2010.

Morgen cykling: punkterede 500meter før jeg var hjemme. surt så tog cyklen på nakke og gik hjem gad ikke til og skifte slange ude på vejen idag.
Tid: 01:25:29
Afstand: 39.51 km
Gnsn. hastighed: 27.7 km/t
Maks. hastighed: 41.2 km/t

Dagens cykling til og fra job osv: 20km

Dagens styrketræning: kørte meget let ben idag, gør jeg indtil mit knæ er på toppen igen.

ben/skulder/mave

squat: 6x5-10reps

1:40kg- 10reps
2:40kg- 10reps
3:40kg- 10reps
4:50kg- 8reps
5:50kg- 8reps
6:50kg- 8reps

Smith Seated Calf Raise 5x 8-15reps

1:70kg- 15reps
2:80kg- 12reps
3:80kg- 12reps
4:80kg- 12reps
5:85kg- 12reps

Seated Leg Curl 3x6-12reps et ben afgangen

1:25kg- 8reps
2:25kg- 8eps
3:25kg- 8reps

Seated Leg Curl 3x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps

Leg Extension 5x6-12reps

1:50kg- 10reps
2:50kg- 10reps
3:55kg- 10reps
4:55kg- 10reps
5:55kg- 9reps

Seated Calf Extension et ben af gangen 4x15reps

1: 20kg- 12reps
2: 20kg- 12reps
3: 20kg- 12reps
4: 20kg- 12reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:20kg- 6reps
4:20kg- 6reps
5:20kg- 6reps

Front Lateral Raise 3x10reps

1:10kg- 8reps
2:10kg- 8reps
3:10kg- 8reps

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

1:7kg- 8reps
2:7kg- 8reps
3:7kg- 8reps

Cable One Arm Lateral Raise 3x6-8reps

Weighted 45-degree Hyperextension 3x8reps

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Siddende ben løft 3x10-14reps

21min på crosstrainer

Dagens træning D.13-05-2010.

Morgen cykling: så blev min nye racercykel lige luftet
52,5km mit garmin ur løb tør for strøm så kan ikke logge hastighed osv.

Dagens cykling på moauntibike: 16,5km

Dagens styrketræning:

bryst/triceps/mave

Dumbbell Bench Press 6x5-8reps

1: 24kg- 10reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 26kg- 8reps
5: 26kg- 8reps
6: 26kg- 8reps

Dumbell Incline Bench Press 6x5-8reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 24kg- 8reps
6: 24kg- 7reps

dumbell flyes 4x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps
4: 14kg- 8reps

dips 6x5-10reps

1: bw- 12reps
2: bw- 10reps
3: bw- 8reps
4: bw- 8reps
5: bw- 8reps
6: bw- 8reps

triceps push down 4x6-14reps

1: 25kg- 8reps
2: 25kg- 8reps
3: 25kg- 8reps
4: 25kg- 8reps

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 10reps supersettet med closegrip 8reps- 36kg
2: 10kg- 8reps supersettet med closegrip 8reps- 36kg
3: 10kg- 8reps supersettet med closegrip 8reps- 36kg
4: 6kg- 8reps supersettet med closegrip 8reps- 36kg fik ondt i mine albuer så kørte letter i de 2sidste
5: 6kg- 8reps supersettet med closegrip 8reps- 36kg

Standing Dumbbell Triceps Extension 3x8reps

1: 18kg- 8reps
2: 18kg- 8reps
3: 18kg- 8reps

Cable Forward Triceps Extension 3x8reps

1: 22,5kg- 8reps
2: 22,5kg- 8reps
3: 22,5kg- 8reps

Cable kickback 3x8-12reps

Cable One Arm Pushdown 5x6-8reps med 7,5k/10kg uden pauser

30min på crosstrainer

Dagens træning D.14-05-2010.

Morgen cykling på racercyklen:
Tid: 01:32:28
Afstand: 43.99 km
Gnsn. hastighed: 28.5 km/t
Maks. hastighed: 47.2 km/t

Dagens cyking på mountainbike: 23km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps kørte let idag havde lidt ondt i min lænd.

1: 8reps- 70kg
2: 5reps- 80kg
3: 5reps- 80kg
4: 5reps- 80kg
5: 5reps- 80kg
6: 5reps- 80kg

Pullups 6x5-8 reps krops vægt.

1: 7reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 26kg- 8reps

Barbell Bent-over Row 4x8-10reps

1: 45kg- 10reps
2: 47,5kg- 8reps
3: 47,5kg- 8reps
4: 47,5kg- 8reps

pulldown: 3x6-8reps

1: 50kg- 9reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Dumbbell Lying Rear Lateral Raise3x8-10reps

1: 6kg- 8reps
2: 6kg- 8reps
3: 6kg- 8reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 9reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

1: 16kg- 8reps
2: 16kg- 8reps
3: 18kg- 5reps

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 12reps
3: 18kg- 12reps

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 8reps
2: 70kg- 8reps
3: 70kg- 8reps
4: 70kg- 8reps
5: 70kg- 8reps

6x8-10reps one arm Cable Rear Lateral Raise 2 forskellige øvelser

sluttede lige af med 5sæt cabel curls i mellem to tårne.

siddende ben løft 3x12-15reps

Cable Kneeling Crunch 5x8-14reps

Jack-knife Sit-up 6x10-12reps

Cable Twist 3x8-10reps

30min på crosstrainer

Dagens træning D.15-05-2010.

Cykling på mouantinbike: 23,5km

Dagens styrketræning: kørte meget let ben i dag, da mit højre knæ driller håber snart det bliver godt igen.

ben/skulder

squat: 7x5-10reps

1:50kg- 8reps
2:50kg- 8reps
3:50kg- 8reps
4:50kg- 8reps
5:50kg- 8reps
6:55kg- 6reps
7:55kg- 6reps

Smith Seated Calf Raise 5x 8-15reps

1:70kg- 15reps
2:80kg- 12reps
3:80kg- 12reps
4:85kg- 12reps
5:85kg- 12reps

Seated Leg Curl 3x6-12reps et ben afgangen

1:25kg- 10reps
2:25kg- 10eps
3:25kg- 10reps

Seated Leg Curl 3x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps

Leg Extension 6x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps
4:55kg- 8reps
5:55kg- 8reps
6:60kg- 8reps

Seated Calf Extension et ben af gangen 4x15reps

1: 20kg- 12reps
2: 20kg- 12reps
3: 20kg- 12reps
4: 20kg- 12reps

Cable Standing Leg Curl 3x8-10reps

1:12,5kg- 10reps
2:12,5kg- 10reps
3:12,5kg- 10reps

Military presses 5x5-10reps

1:36kg- 8reps
2:36kg- 8reps
3:38,5kg- 7reps
4:41kg- 6reps
5:43,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:20kg- 6reps
4:20kg- 6reps
5:20kg- 6reps

Front Lateral Raise 3x10reps

1:10kg- 8reps
2:10kg- 8reps
3:10kg- 8reps

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

1:7kg- 8reps
2:7kg- 8reps
3:7kg- 8reps

Bænkpress 3x6-8reps

1:60kg- 8reps
2:60kg- 8reps
3:60kg- 7reps

Dips 3x8-10reps

1:BW- 10reps
2:BW- 8reps
3:BW- 8reps

Cable One Arm Lateral Raise 3x6-8reps

Weighted 45-degree Hyperextension 3x12reps

40min på crosstrainer

Dagens træning D.17-05-2010.

Morgen løb: Test af knæ så meget roligt tempo, men det gik heldigvist godt.
Tid: 00:25:46
Afstand: 5.03 km
Gnsn. tempo: 05:07 min/km
Bedste tempo: 04:32 min/km

Morgen cykling på racercyklen:
Tid: 00:58:02
Afstand: 28.65 km
Gnsn. hastighed: 29.6 km/t
Maks. hastighed: 70.9 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning:

bryst/triceps/mave

Dumbbell Bench Press 6x5-8reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 26kg- 8reps
5: 26kg- 8reps
6: 26kg- 8reps

Dumbell Incline Bench Press 7x5-8reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 26kg- 6reps
6: 26kg- 6reps
7: 28kg- 5reps

dumbell flyes 4x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps
4: 14kg- 8reps

dips 5x5-10reps

1: bw- 10reps
2: bw- 10reps
3: bw- 8reps
4: bw- 8reps
5: bw- 8reps
6: bw- 8reps

triceps push down 4x6-14reps

1: 25kg- 10reps
2: 25kg- 8reps
3: 25kg- 8reps
4: 25kg- 8reps

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip 8reps- 36kg
2: 10kg- 8reps supersettet med closegrip 8reps- 36kg
3: 10kg- 8reps supersettet med closegrip 8reps- 36kg
4: 10kg- 8reps supersettet med closegrip 8reps- 36kg
5: 10kg- 7reps supersettet med closegrip 8reps- 36kg


Standing Dumbbell Triceps Extension 3x8reps

1: 18kg- 8reps
2: 18kg- 8reps
3: 18kg- 8reps

robe triceps push down 3x6-8reps

Cable One Arm Pushdown 3x6-8reps med 7,5kg

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

21min på crosstrainer

Dagens træning D.18-05-2010.

Morgen cykling på racercyklen:
Tid: 01:34:22
Afstand: 46.31 km
Gnsn. hastighed: 29.4 km/t
Maks. hastighed: 49.2 km/t

Dagens cykling på mouantinbike: 22,65km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

1: 8reps- 70kg
2: 5reps- 80kg
3: 5reps- 80kg
4: 5reps- 80kg
5: 5reps- 80kg
6: 5reps- 80kg

Pullups 6x5-8 reps krops vægt.

1: 7reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps fokus på god teknik.

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 4x8-10reps

1: 45kg- 10reps
2: 47,5kg- 8reps
3: 47,5kg- 8reps
4: 47,5kg- 8reps

pulldown: 3x6-8reps

1: 50kg- 8reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Dumbbell Lying Rear Delt Row 3x8-12reps

1: 6kg- 10reps
2: 6kg- 8reps
3: 6kg- 8reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 9reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

1: 16kg- 8reps
2: 16kg- 8reps
3: 18kg- 5reps

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 12reps
3: 18kg- 10reps

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 10reps
2: 70kg- 8reps
3: 70kg- 8reps
4: 70kg- 8reps
5: 70kg- 8reps

Lever Seated Low Row en arm afgangen 3x8-12reps

1: 45kg- 12reps
2: 55kg- 8reps
3: 55kg- 8reps

Barbell Reverse Curl 3x8-10reps med 17kg.

6x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 5sæt cabel curls i melle to tårne.

21min på crosstrainer

Dagens træning D.19-05-2010.

Morgenløb: Roligt tempo pga genoptræning af knæskade
Tid: 25,11min
KM: 5,14km
Tempo: 4,54

Morgen cykling på racercyklen: der skulle kæmpes for at holde hastighede oppe pga hård vind.
Tid: 59,34
KM: 29,14
Gnsn. hastighed: 29.3 km/t

Dagens cykling på mouantinbike: 21km

Dagens styrketræning:

Dagens styrketræning: kørte meget let ben i dag, da mit højre knæ driller håber snart det bliver godt igen.

ben/skulder/mave

squat: 5x5-10reps

1:51kg- 8reps
2:51kg- 8reps
3:51kg- 8reps
4:51kg- 8reps
5:51kg- 8reps

Front squat 4x6-8reps

1:31kg- 8reps
2:41kg- 6reps
3:41kg- 6reps
4:41kg- 6reps

Smith Seated Calf Raise 5x 8-15reps

1:75kg- 15reps
2:80kg- 12reps
3:80kg- 12reps
4:80kg- 12reps
5:80kg- 12reps

Seated Leg Curl 3x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps
4:55kg- 8reps
5:60kg- 6reps

Leg Extension 5x6-12reps

1:55kg- 8reps
2:55kg- 9reps
3:60kg- 8reps
4:60kg- 8reps
5:60kg- 8reps

Seated Calf Extension et ben af gangen 4x15reps

1: 20kg- 12reps
2: 20kg- 12reps
3: 20kg- 12reps
4: 20kg- 12reps

Cable Standing Leg Curl 3x8-10reps

1:12,5kg- 10reps
2:12,5kg- 10reps
3:12,5kg- 10reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:20kg- 6reps
4:20kg- 6reps
5:20kg- 5reps

Front Lateral Raise 3x10reps

1:10kg- 8reps
2:10kg- 8reps
3:10kg- 8reps

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

1:7kg- 8reps
2:7kg- 8reps
3:7kg- 8reps

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Weighted 45-degree Hyperextension 3x12reps

21min på crosstrainer

Dagens træning D.20-05-2010.

Morgen cykling på racercyklen:
Tid: 01:38:16
Afstand: 47.80 km
Gnsn. hastighed: 29.2 km/t
Maks. hastighed: 44.8 km/t

Dagens cykling på mouantinbike: 23,14km

Dagens styrketræning:

bryst/triceps/mave

Dumbbell Bench Press 6x5-8reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 26kg- 8reps
5: 26kg- 7reps
6: 26kg- 7reps

Dumbell Incline Bench Press 6x5-8reps

1: 22kg- 8reps
2: 24kg- 8reps
3: 22kg- 8reps
4: 22kg- 8reps
5: 22kg- 8reps
6: 22kg- 8reps

dumbell flyes 4x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps
4: 14kg- 8reps

dips 5x5-10reps

1: bw- 12reps
2: bw- 8reps
3: bw- 8reps
4: bw- 8reps
5: bw- 8reps
6: bw- 8reps

triceps push down 4x6-14reps

1: 25kg- 10reps
2: 25kg- 8reps
3: 25kg- 8reps
4: 25kg- 8reps

Fransk press 5x8-10reps

1: 22kg- 10reps
2: 22kg- 10reps
3: 22kg- 10reps
4: 24,5kg- 8reps
5: 24,5kg- 8reps

closegrip bænkpress 5x5-8reps

1: 40kg- 10reps
2: 42,5kg- 8reps
3: 45kg- 8reps
4: 47,5kg- 6reps
5: 50kg- 5reps

One arm Standing Dumbbell Triceps Extension 4x6-8reps

1: 8kg- 6reps
2: 6kg- 8reps
3: 6kg- 8reps
4: 6kg- 8reps

Cable Forward Triceps Extension 3x8reps

1: 22,5kg- 8reps
2: 22,5kg- 8reps
3: 22,5kg- 8reps

Cable kickback 3x8-12reps

Cable One Arm Pushdown 3x6-8reps med 7,5kg

30min på crosstrainer

Med alt det cardio du laver, så må dit kalorieindtag da være enormt højt?

køre omkring 4200-4500kacl ned hver dag

Dagens træning D.21-05-2010.

Synted min styrke er faldet lidt i min styrketræning på det sidste, gruden kan måske være stigende cardio, og´et vægt tab på 2kg ca, så nu bliver der skruet lidt extra op for kacl, indtil jeg har taget lidt på igen.

Morgen cykling på racercyklen:
Tid: 01:42:50
Afstand: 51.29 km
Gnsn. hastighed: 29.9 km/t
Maks. hastighed: 47.8 km/t

Dagens cykling på mouantinbike: 22,8km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:4x5-8reps High reps dag.

1: 8reps- 70kg
2: 8reps- 70kg
3: 8reps- 70kg
4: 8reps- 70kg

Pullups 6x5-8 reps krops vægt.

1: 6reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 4x8-10reps fokus på teknik.

1: 40kg- 10reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 40kg- 8reps

pulldown: 3x6-8reps

1: 50kg- 8reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Lever Seated Low Row en arm afgangen 3x8-12reps

1: 55kg- 8reps
2: 55kg- 8reps
3: 55kg- 8reps

Dumbbell Lying Rear Lateral Raise3x8-10reps

1: 6kg- 10reps
2: 6kg- 8reps
3: 6kg- 8reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 9reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

1: 16kg- 8reps
2: 16kg- 8reps
3: 16kg- 7reps

Hammers curl 3x5-8reps

1: 16kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 12reps
3: 18kg- 10reps

Dumbell shurgs 5x8-12reps

1: 26kg- 10reps
2: 26kg- 10reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps

3x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 5sæt cabel curls i mellem to tårne.

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Jack-knife Sit-up 6x10-12reps

Cable Twist 3x8-10reps

21min på crosstrainer

Dagens træning D.22-05-2010.

Morgen løb: genoptræning af mit knæ, roligt løb.
Tid: 00:24:57
Afstand: 5.18 km
Gnsn. tempo: 04:49 min/km
Bedste tempo: 04:09 min/km

Dagens cykling på mouantinbike: 24,6km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-10reps

1:50kg- 8reps
2:50kg- 8reps
3:50kg- 8reps
4:60kg- 5reps
5:60kg- 5reps

Front squat 4x6-8reps

1:45kg- 5reps
2:45kg- 5reps
3:45kg- 5reps
4:45kg- 5reps

Smith Seated Calf Raise 5x 8-15reps

1:70kg- 12reps
2:80kg- 12reps
3:80kg- 12reps
4:80kg- 12reps
5:80kg- 12reps

Seated Leg Curl 3x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps
4:60kg- 6reps
5:60kg- 6reps

Leg Extension 5x6-12reps

1:55kg- 8reps
2:55kg- 9reps
3:55kg- 8reps
4:55kg- 8reps
5:55kg- 8reps

Sled Seated Calf Press 4x10reps

1: 80kg- 10reps
2: 80kg- 10reps
3: 80kg- 10reps
4: 80kg- 10reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:20kg- 6reps
4:20kg- 5reps
5:20kg- 5reps

Front Lateral Raise 3x10reps fokus på teknik

1:7kg- 10reps
2:8kg- 8reps
3:8kg- 8reps

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

1:7kg- 8reps
2:7kg- 8reps
3:7kg- 8reps

Dips 3x8-10reps

1:10reps- BW
2:8reps- BW
3:8reps- BW

One arm Standing Dumbbell Triceps Extension 4x6-8reps

2: 6kg- 8reps
3: 6kg- 8reps
4: 6kg- 8reps

Cable One Arm Lateral Raise 3x6-8reps

Weighted 45-degree Hyperextension 3x12reps

35min på crosstrainer

Dagens træning D.24-05-2010.

Morgen løb: genoptræning af knæ skade, roligt tempo.
Tid: 00:30:04
Afstand: 6.26 km
Gnsn. tempo: 04:48 min/km
Bedste tempo: 04:14 min/km

Morgen cykling på racercyklen: Mit mål er lige pt og få gnsn hastighede op over 30km/t
Tid: 00:58:27
Afstand: 29.12 km
Gnsn. hastighed: 29.9 km/t
Maks. hastighed: 42.8 km/t

Dagens cykling på mouantinbike: 22,6km

Dagens styrketræning:

bryst/triceps/mave

Dumbbell Bench Press 7x5-8reps

1: 24kg- 10reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 26kg- 8reps
5: 26kg- 8reps
6: 28kg- 6reps
5: 28kg- 5reps

Dumbell Incline Bench Press 6x5-8reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 7reps
4: 24kg- 7reps
5: 22kg- 8reps
6: 22kg- 8reps

dumbell flyes 4x5-8reps

1: 12kg- 10reps
2: 12kg- 10reps
3: 12kg- 10reps
4: 14kg- 8reps

dips 6x5-10reps

1: bw- 10reps
2: bw- 8reps
3: bw- 8reps
4: bw- 8reps
5: bw- 8reps
6: bw- 8reps

triceps push down 4x6-14reps

1: 25kg- 10reps
2: 25kg- 8reps
3: 25kg- 8reps
4: 25kg- 8reps

closegrip bænkpress 5x5-8reps

1: 40kg- 10reps
2: 42,5kg- 8reps
3: 45kg- 7reps
4: 47,5kg- 6reps
5: 50kg- 5reps

One arm Standing Dumbbell Triceps Extension 5x6-8reps uden pauser.

1: 6kg- 10reps
2: 6kg- 8reps
3: 6kg- 8reps
4: 6kg- 8reps
5: 6kg- 8reps

Cable Forward Triceps Extension 3x8reps

1: 22,5kg- 8reps
2: 22,5kg- 8reps
3: 22,5kg- 8reps

Cable One Arm Pushdown 3x6-8reps med 7,5kg

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Jack-knife Sit-up 6x10-12reps

Cable Twist 3x8-10reps

30min på crosstrainer

Dagens træning D.25-05-2010.

Morgen cykling på racercyklen: det var mega hårdt i dag 30km i mega hår modvind..
Tid: 01:42:54
Afstand: 48.63 km
Gnsn. hastighed: 28.3 km/t
Maks. hastighed: 46.7 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning:

Ryg/biceps

Dødløft:5x5-8reps kørte uden at klodse stangen op i dag. dårlig ide. mit center har kun teknogym små 20kg skiver.

1: 6reps- 70kg
2: 6reps- 70kg
3: 6reps- 70kg
4: 6reps- 70kg
5: 6reps- 70kg

Pullups 6x5-8 reps krops vægt.

1: 7reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 5x8-10reps god kontakt med mine lats

1: 40kg- 10reps
2: 42,5kg- 8reps
3: 42,5kg- 8reps
4: 42,5kg- 8reps
5: 45kg- 8reps

pulldown: 3x6-8reps

1: 50kg- 8reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Lever Seated Low Row en arm afgangen 3x8-12reps

1: 55kg- 8reps
2: 55kg- 8reps
3: 55kg- 8reps

Dumbbell Lying Rear Lateral Raise3x8-10reps

1: 6kg- 10reps
2: 7kg- 8reps
3: 7kg- 8reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 9reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

1: 14kg- 10reps
2: 16kg- 8reps
3: 16kg- 7reps

Hammers curl 3x5-8reps

1: 16kg- 7reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 12reps
3: 18kg- 10reps

Dumbell shurgs 5x8-12reps

1: 28kg- 10reps
2: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps

Lever Back Extension 3x6-8reps

1: 35kg- 6reps
2: 30kg- 8reps
3: 30kg- 8reps

3x8-10reps one arm Cable Rear Lateral Raise

Barbell Reverse Curl 3x8-10reps med 17kg

sluttede lige af med 5sæt cabel curls i mellem to tårne.

30min på crosstrainer

Dagens træning D.26-05-2010.

Morgen løb: genoptræning af knæ, roligt tempo, det begynte at stramme lidt i knæet igen.
Tid: 00:29:20
Afstand: 6.27 km
Gnsn. tempo: 04:41 min/km
Bedste tempo: 04:11 min/km

Morgen cykling på racercyklen: så fik jeg gnsn. hastigheden op over 30km/t
Tid: 01:04:15
Afstand: 32.21 km
Gnsn. hastighed: 30.1 km/t
Maks. hastighed: 40.7 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-10reps

1:50kg- 8reps
2:50kg- 8reps
3:50kg- 8reps
4:55kg- 6reps
5:60kg- 5reps

Front squat 4x6-8reps

1:45kg- 5reps
2:45kg- 5reps
3:45kg- 5reps
4:45kg- 5reps

Smith Standing Calf Raise 5x 8-15reps

1:60kg- 12reps
2:60kg- 10reps
3:60kg- 10reps
4:60kg- 10reps
5:60kg- 10reps

Seated Leg Curl 5x6-12reps

1:55kg- 9reps
2:55kg- 8reps
3:55kg- 8reps
4:60kg- 6reps
5:60kg- 6reps

Leg Extension 5x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps
4:55kg- 8reps
5:60kg- 8reps

Sled Seated Calf Press 4x10reps

1: 80kg- 12reps
2: 80kg- 12reps
3: 80kg- 12reps
4: 90kg- 10reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 5reps
5:40kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:20kg- 5reps
4:20kg- 5reps
5:20kg- 5reps

Front Lateral Raise 3x10reps

1:8kg- 10reps
2:9kg- 8reps
3:9kg- 8reps

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

1:7kg- 8reps
2:7kg- 8reps
3:7kg- 8reps

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Weighted 45-degree Hyperextension 3x10reps med 5kg extra vægt

30min på crosstrainer

Dagens træning D.27-05-2010.

Morgen cykling på racercyklen:
Tid: 01:47:44
Afstand: 53.22 km
Gnsn. hastighed: 29.6 km/t
Maks. hastighed: 46.7 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning:

Bench Press 8x5-8reps

1: 42,5kg- 8reps opvarmning
2: 60kg- 8reps
3: 60kg- 8reps
4: 60kg- 8reps
5: 62,5kg- 6reps
6: 62,5kg- 6reps
7: 65kg- 5reps
8: 65kg- 5reps

Dumbell Incline Bench Press 6x5-8reps

1: 22kg- 8reps
2: 22kg- 8reps
3: 22kg- 7reps
4: 24kg- 7reps
5: 24kg- 7reps
6: 26kg- 5reps

Incline dumbell flyes 4x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps
4: 14kg- 8reps

dips 6x5-10reps

1: bw- 10reps
2: bw- 8reps
3: bw- 8reps
4: bw- 8reps
5: bw- 8reps
6: bw- 8reps

triceps push down 4x6-14reps

1: 25kg- 10reps
2: 25kg- 8reps
3: 25kg- 8reps
4: 25kg- 8reps

closegrip bænkpress 5x5-8reps

1: 40kg- 8reps
2: 42,5kg- 7reps
3: 45kg- 7reps
4: 47,5kg- 6reps
5: 50kg- 5reps

One arm Standing Dumbbell Triceps Extension 5x6-8reps

1: 7kg- 10reps
2: 7kg- 8reps
3: 6kg- 9reps
4: 6kg- 8reps
5: 6kg- 8reps

Bench Dip 3x10reps

1: BW- 10reps
2: BW- 10reps
3: BW- 10reps

Dumbbell Kickback 3x10reps

1: 5kg- 10reps
2: 6kg- 10reps
3: 6kg- 10reps

Cable Standing Fly 3x8reps

1: 12,5kg- 8reps
2: 12,5kg- 8reps
3: 12,5kg- 8reps

Cable One Arm Pushdown 5x6-8reps med 7,5kg

30min på crosstrainer

Dagens træning D.28-05-2010.

Morgen cykling på racercyklen:
Tid: 01:48:00
Afstand: 54.02 km
Gnsn. hastighed: 30.0 km/t
Maks. hastighed: 48.1 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning: go energi idag dejligt

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:5x5-8reps kørte

1: 6reps- 70kg
2: 6reps- 70kg
3: 6reps- 70kg
4: 6reps- 70kg
5: 6reps- 70kg

Pullups 6x5-8 reps krops vægt.

1: 7reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 5x8-10reps god kontakt med mine lats

1: 40kg- 10reps
2: 40kg- 10reps
3: 42,5kg- 8reps
4: 42,5kg- 8reps
5: 45kg- 7reps

pulldown: 3x6-8reps

1: 50kg- 8reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Lever Seated Low Row en arm afgangen 3x8-12reps

1: 55kg- 8reps
2: 55kg- 8reps
3: 55kg- 8reps

Dumbbell Lying Rear Lateral Raise på flad bænk 3x8-10reps

1: 6kg- 8reps
2: 6kg- 8reps
3: 6kg- 8reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

1: 16kg- 8reps
2: 16kg- 7reps
3: 14kg- 8reps

Hammers curl 3x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 10reps
3: 18kg- 10reps

Dumbell shurgs 5x8-12reps

1: 28kg- 10reps
2: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 9reps
5: 28kg- 8reps

Lever Back Extension 3x6-8reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps

3x8-10reps Standing one arm Cable Rear Lateral Raise

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

sluttede lige af med 5sæt cabel curls i mellem to tårne.

30min på crosstrainer

Dagens træning D.29-05-2010

Morgen løb: roligt tempo, håber snart de knæ bliver godt igen, så man kan komme til at give den gas.
Tid: 00:30:17
Afstand: 6.27 km
Gnsn. tempo: 04:49 min/km
Bedste tempo: 04:20 min/km

Dagens cykling på mouantinbike: 26km

Dagens styrketræning.

ben/skulder

squat: 5x5-10reps

1:50kg- 8reps
2:50kg- 8reps
3:50kg- 8reps
4:55kg- 6reps
5:60kg- 5reps

Front squat 4x6-8reps

1:45kg- 5reps
2:45kg- 5reps
3:45kg- 5reps
4:45kg- 5reps

Standing Smith Calf Raise 5x 8-15reps

1:60kg- 8reps
2:60kg- 8reps
3:60kg- 8reps
4:60kg- 8reps
5:60kg- 8reps

Seated Leg Curl 3x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps
4:55kg- 8reps
5:60kg- 6reps

Leg Extension 5x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps
4:60kg- 8reps
5:60kg- 8reps

Sled Seated Calf Press 4x10reps

1: 80kg- 12reps
2: 90kg- 10reps
3: 90kg- 10reps
4: 100kg- 8reps

Military presses 5x5-10reps

1:35kg- 8reps
2:30kg- 9reps der blev kørt let skulder idag der var ingen power i dem..
3:30kg- 8reps
4:30kg- 8reps
5:30kg- 8reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:16kg- 8reps
3:16kg- 8reps
4:16kg- 8reps
5:16kg- 8reps

Front Lateral Raise 3x10reps fokus på teknik

1:8kg- 8reps
2:8kg- 8reps
3:8kg- 8reps

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

1:7kg- 8reps
2:7kg- 8reps
3:7kg- 8reps

Dips 3x8-10reps

1:8reps- BW
2:8reps- BW
3:8reps- BW

One arm Standing Dumbbell Triceps Extension 4x6-8reps

2: 7kg- 8reps
3: 6kg- 10reps
4: 6kg- 10reps

Cable One Arm Pushdown 3x6-8reps med 7,5kg

Cable One Arm Lateral Raise 3x6-8reps

Cable One Arm Front Lateral Raise 3x6-8reps

Weighted 45-degree Hyperextension med 5kg vægt 3x10reps

35min på crosstrainer

Dagens træning D.31-05-2010.

Morgen løb: roligt tempo, det begyndte at spænde lidt i knæet igen, træls.
Tid: 00:29:48
Afstand: 6.26 km
Gnsn. tempo: 04:45 min/km
Bedste tempo: 04:10 min/km

Morgen cykling på racercyklen:
Tid: 01:02:52
Afstand: 32.25 km
Gnsn. hastighed: 30.8 km/t
Maks. hastighed: 45.4 km/t

Dagens styrketræning: go energi idag dejligt..

Bryst/triceps/mave

Bench Press 7x5-8reps

1: 60kg- 8reps
2: 60kg- 8reps
3: 60kg- 8reps
4: 62,5kg- 7reps
5: 62,5kg- 7reps
6: 65kg- 5reps
7: 67,5kg- 5reps

Dumbell Incline Bench Press 6x5-8reps

1: 22kg- 8reps
2: 22kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 26kg- 6reps
6: 28kg- 5reps

Incline dumbell flyes 4x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps
4: 14kg- 8reps

dips 6x5-10reps

1: bw- 10reps
2: bw- 8reps
3: bw- 8reps
4: bw- 8reps
5: bw- 8reps
6: bw- 8reps

triceps push down 4x6-14reps

1: 25kg- 10reps
2: 25kg- 8reps
3: 25kg- 8reps
4: 25kg- 8reps

closegrip bænkpress 5x5-8reps

1: 40kg- 9reps
2: 42,5kg- 8reps
3: 45kg- 7reps
4: 47,5kg- 6reps
5: 50kg- 5reps

One arm Standing Dumbbell Triceps Extension 5x6-8reps

1: 7kg- 10reps
2: 7kg- 8reps
3: 7kg- 8reps
4: 7kg- 8reps
5: 7kg- 8reps

Bench Dip 3x10reps

1: BW- 10reps
2: BW- 10reps
3: BW- 10reps

Cable Forward Triceps Extension 3x8reps

1: 22,5kg- 8reps
2: 22,5kg- 8reps
3: 22,5kg- 8reps

Cable One Arm Pushdown 4x6-8reps med 7,5kg

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Jack-knife Sit-up 6x10-12reps

Cable Twist 3x8-10reps

30min på crosstrainer

Dagens træning D.01-06-2010

holder løbe pause resten af ugen da mit knæ er begynd at drille igen, så det bliver til noget mere cykling.

Morgen cykling på racercyklen:
Tid: 01:48:11
Afstand: 54.80 km
Gnsn. hastighed: 30.4 km/t
Maks. hastighed: 49.3 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning: okay træning idag.

Ryg/biceps

Dødløft:5x5-8reps

1: 6reps- 70kg
2: 6reps- 70kg
3: 6reps- 70kg
4: 6reps- 70kg
5: 6reps- 70kg

Pullups 6x5-8 reps krops vægt.

1: 7reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps

1: 24kg- 9reps
2: 24kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 5x8-10reps god kontakt med mine lats

1: 40kg- 10reps
2: 42,5kg- 8reps
3: 42,5kg- 8reps
4: 45kg- 8reps
5: 47,5kg- 8reps

træk bag nak: 3x6-8reps

1: 50kg- 10reps
2: 55kg- 7reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Lever Seated Low Row en arm afgangen 3x8-12reps

1: 55kg- 8reps
2: 60kg- 8reps
3: 65kg- 8reps

Dumbbell Lying Rear Lateral Raise3x8-10reps

1: 6kg- 8reps
2: 6kg- 8reps
3: 6kg- 8reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 9reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

1: 16kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps

Hammers curl 3x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 10reps
3: 18kg- 10reps

Dumbell shurgs 5x8-12reps

1: 28kg- 10reps
2: 28kg- 10reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps

Lever Back Extension 3x6-8reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps

6x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 5sæt cabel curls i mellem to tårne.

30min på crosstrainer

Hvordan ser dit program ud? For kan da se at du styrketræner hver dag. Kører du 3-split? 4-split?

køre 3split

mandag: bryst/triceps/mave
tirsdag: ryg/biceps
onsdag: ben/skulder/mave
torsdag: forfra
søndag: off

Dagens træning D.02.06-2010

Morgen cykling på racercyklen:
Tid: 01:58:32
Afstand: 59.23 km
Gnsn. hastighed: 30.0 km/t
Maks. hastighed: 48.0 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-10reps

1:50kg- 8reps
2:50kg- 8reps
3:50kg- 8reps
4:55kg- 6reps
5:60kg- 5reps

Front squat 4x6-8reps

1:45kg- 6reps
2:45kg- 5reps
3:45kg- 5reps
4:45kg- 5reps

Smith Standing Calf Raise 5x 8-15reps

1:60kg- 8reps
2:60kg- 8reps
3:60kg- 8reps
4:60kg- 8reps
5:60kg- 8reps

Seated Leg Curl 5x6-12reps

1:55kg- 9reps
2:55kg- 8reps
3:55kg- 8reps
4:55kg- 8reps
5:60kg- 6reps

Leg Extension 5x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps
4:60kg- 8reps
5:65kg- 8reps

Sled Seated Calf Press 4x10reps

1: 90kg- 10reps
2: 90kg- 10reps
3: 90kg- 10reps
4: 100kg- 8reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:32,5kg- 8reps
4:32,5kg- 8reps
5:32,5kg- 8reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:18kg- 8reps
4:20kg- 5reps
5:20kg- 5reps

Front Lateral Raise 3x10reps

1:8kg- 9reps
2:8kg- 9reps
3:8kg- 10reps

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

1:7kg- 8reps
2:7kg- 8reps
3:7kg- 8reps

Cable One Arm Lateral Raise 3x12reps

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Weighted 45-degree Hyperextension 3x10reps med 5kg extra vægt

30min på crosstrainer

Dagens træning D.03-06-2010.

Morgen cykling på racercyklen:
Tid: 01:54:28
Afstand: 57.44 km
Gnsn. hastighed: 30.1 km/t
Maks. hastighed: 48.3 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning: kørte lidt let bryst idag

Bench Press 7x5-8reps


1: 60kg- 8reps
2: 60kg- 8reps
3: 60kg- 8reps
4: 62,5kg- 6reps
5: 62,5kg- 6reps
6: 65kg- 5reps
7: 65kg- 5reps

Dumbell Incline Bench Press 6x5-8reps

1: 22kg- 8reps
2: 22kg- 8reps
3: 24kg- 7reps
4: 24kg- 6reps
5: 22kg- 8reps
6: 22kg- 8reps

dumbell flyes 4x5-8reps

1: 12kg- 10reps
2: 12kg- 8reps
3: 12kg- 8reps
4: 12kg- 8reps

dips 6x5-10reps

1: bw- 10reps
2: bw- 8reps
3: bw- 8reps
4: bw- 8reps
5: bw- 8reps
6: bw- 8reps

triceps push down 4x6-14reps

1: 25kg- 10reps
2: 25kg- 8reps
3: 25kg- 8reps
4: 25kg- 8reps

closegrip bænkpress 5x5-8reps

1: 40kg- 8reps
2: 42,5kg- 7reps
3: 42,5kg- 7reps
4: 45kg- 6reps
5: 47,5kg- 5reps

One arm Standing Dumbbell Triceps Extension 5x6-8reps

1: 7kg- 10reps
2: 7kg- 8reps
3: 7kg- 8reps
4: 6kg- 10reps
5: 6kg- 10reps

Bench Dip 3x10reps

1: BW- 12reps
2: BW- 12reps
3: BW- 12reps

Dumbbell Kickback 3x10reps

1: 6kg- 12reps
2: 6kg- 12reps
3: 6kg- 12reps

Cable Standing Fly 3x8reps

1: 12,5kg- 8reps
2: 12,5kg- 8reps
3: 12,5kg- 8reps

Cable One Arm Pushdown 5x6-8reps med 7,5kg

30min på crosstrainer

Dagens træning D.04-06-2010.

Morgen cykling på racercyklen:
Tid: 01:55:50
Afstand: 58.49 km
Gnsn. hastighed: 30.3 km/t
Maks. hastighed: 48.4 km/t

Dagens cykling på mouantibike: 20km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps kørte uden opklodsning af stang i da, den er noget hådre når stangen er 8-10cm laver.

1: 8reps- 50kg varm op
2: 5reps- 70kg
3: 5reps- 70kg
4: 5reps- 70kg
5: 5reps- 70kg
6: 5reps- 70kg

Pullups 6x5-8 reps krops vægt.

1: 7reps-bw
2: 6reps-bw
3: 6reps-bw
4: 6reps-bw
5: 5reps-bw
6: 5reps-bw

Dumbbell Bent-over Row 3x8-12reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 5x8-10reps god kontakt med mine lats

1: 40kg- 10reps
2: 40kg- 10reps
3: 45kg- 8reps
4: 45kg- 8reps
5: 47,5kg- 6reps

træk på nak: 3x6-8reps

1: 50kg- 9reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 35kg- 8reps

Lever Seated Low Row en arm afgangen 3x8-12reps

1: 55kg- 10reps
2: 60kg- 8reps
3: 65kg- 8reps

Dumbbell Lying Rear Lateral Raise på flad bænk 3x8-10reps

1: 6kg- 10reps
2: 6kg- 8reps
3: 6kg- 8reps

Barbell Preacher Curl 3x6-10reps

1: 22kg- 10reps
2: 24,5kg- 9reps
3: 24,5kg- 8reps

Dumbbell Curl 4x6-8reps

1: 16kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps

Hammers curl 3x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 18kg- 12reps
2: 18kg- 10reps
3: 18kg- 10reps

Dumbell shurgs 5x8-12reps

1: 28kg- 10reps
2: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 28kg- 10reps

Lever Back Extension 3x6-8reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps

3x8-10reps Standing one arm Cable Rear Lateral Raise

Incline Sit-up med 5kg extra vægt. 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dumbell Side Bend 26kg 3x8-12reps

sluttede lige af med 4sæt cabel curls i mellem to tårne.

31min på crosstrainer