Dagens træning D.05-06-2010.

Morgen løb: det knæ driller stadig væk tror jeg må prøve med en ugen fri fra løb.
Tid: 00:29:22
Afstand: 6.28 km
Gnsn. tempo: 04:40 min/km
Bedste tempo: 03:58 min/km

Dagens cykling på mouantinbike: 27,5km

Dagens styrketræning: go energi idag

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- 6reps
2:45kg- 5reps
3:45kg- 5reps
4:47,5kg- 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- 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

1:30kg- 8reps
2:32,5kg- 8reps
3:32,5kg- 8reps
4:35kg- 6reps
5:35kg- 6reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:20kg- 5reps
4:20kg- 5reps
5:16kg- 8reps

Front Lateral Raise 3x10reps fokus på teknik

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

Dips 3x8-10reps

1:10reps- 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

50min på crosstrainer

Dagens træning D.07-06-2010.

Morgen løb: det gik okay med knæet i dag.
Tid: 00:29:24
Afstand: 6.27 km
Gnsn. tempo: 04:41 min/km
Bedste tempo: 04:04 min/km

Morgen cykling på racercyklen:
Tid: 01:09:24
Afstand: 36.52 km
Gnsn. hastighed: 31.6 km/t
Maks. hastighed: 44.6 km/t

Dagens cykling på mouantinbike: 22,6km

Dagens styketræning: go træning idag.

Bryst/triceps/mave

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- 7reps
5: 24kg- 6reps
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: 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

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

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

Cable Kneeling Crunch 5x8-14reps

Jack-knife Sit-up 5x10-12reps

Cable Twist 3x8-10reps

40min på crosstrainer

Dagens træning D.08-06-2010.

Morgen cykling på racercyklen:
Tid: 01:52:31
Afstand: 58.51 km
Gnsn. hastighed: 31.2 km/t
Maks. hastighed: 49.7 km/t

Dagens cykling på mouantinbike: 36,25km blev sku kørt ned idag i en rundkørsel..

Dagens styrketræning: havde travlt idag så der blev korte pauser melllem sætten, så kørte ikke så tungt.

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- 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: 45kg- 8reps
5: 47,5kg- 7reps

træk bag nak: 3x6-8reps

1: 50kg- 8reps
2: 55kg- 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- 9reps
3: 50kg- 8reps ændrede lige teknik.

Dumbbell Lying Rear Lateral Raise3x8-10reps

1: 6kg- 10reps
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: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps

Hammers curl 3x5-8reps

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

Dumbell shurgs 5x8-12reps

1: 28kg- 10reps
2: 28kg- 8reps
3: 28kg- 8reps
4: 30kg- 8reps
5: 30kg- 8reps

Lever Back Extension 3x6-8reps

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

Cable Curl med reb: 3x8reps

1: 17,5kg- 8reps
2: 17,5kg- 8reps
3: 17,5kg- 8reps

3x8-10reps one arm Cable Rear Lateral Raise

40min på crosstrainer

Dagens træning D.09-06-2010.

Morgen løb: det gik godt med knæet idag..
Tid: 00:29:24
Afstand: 6.27 km
Gnsn. tempo: 04:41 min/km
Bedste tempo: 04:04 min/km

Morgen cykling på racercyklen:
Tid: 01:11:41
Afstand: 37.36 km
Gnsn. hastighed: 31.3 km/t
Maks. hastighed: 49.5 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning: var godt smadret i hele min venstra side i dag, efter jeg blev kørt ned på cykel igår, så der blev kørt meget let skulder da min venstre skulder er godt smadret. men trænes det skullle der..

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- 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
3:60kg- 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

1:25kg- 10reps
2:27kg- 8reps
3:27kg- 8reps
4:32kg- 7reps
5:32kg- 7reps

Dumbbell Shoulder Press 5x6-8reps

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

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

50min på crosstrainer

Dagens træning D.10-06-2010.

Morgen cykling på racercyklen: regn og blæs vej surt hehe
Tid: 01:58:53
Afstand: 59.29 km
Gnsn. hastighed: 29.9 km/t
Maks. hastighed: 48.3 km/t

Dagens cykling på mouantinbike 20,3km

Dagens styrketræning: kørte lidt let i nogle øvelser da min skulder ikke er okay efter jeg blev kørt ned på cykel.

Bench Press 7x5-8reps

0: 40kg- 8reps opvarmning.
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: 26kg- 5reps

incline dumbell flyes 4x5-8reps kørte let idag pga skulder.

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- 8reps
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

Fransk press 5x8-10reps

1: 21kg- 10reps
2: 24kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 24kg- 8reps

One arm Standing Dumbbell Triceps Extension 3x6-8reps

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

Dumbbell Kickback 3x10reps

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

40min på crosstrainer

Dagens træning D.11-06-2010.

Morgen cykling på racercyklen: regn og blæst igen hvor bliver den sommer af..
Tid: 01:58:40
Afstand: 59.33 km
Gnsn. hastighed: 30.0 km/t
Maks. hastighed: 47.2 km/t

Dagens cykling på mouantinbike: 20km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

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

Pullups 6x5-8 reps krops vægt. gik at lort idag ingen power i den øvelse

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

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

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 3x8-12reps ny teknik

1: 50kg- 8reps
2: 50kg- 8reps
3: 50kg- 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: 14kg- 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: 16kg- 12reps
2: 16kg- 10reps
3: 16kg- 12reps

Dumbell shurgs 5x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps

Lever Back Extension 3x6-8reps

1: 30kg- 10reps
2: 35kg- 8reps
3: 35kg- 8reps

Facepulls 3x8-12reps første gang jeg køre den øvelse syntes den var god

1: 12,5kg- 12reps
2: 15kg- 10reps
3: 17,5kg- 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

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

30min på crosstrainer

Dagens træning D.12-06-2010.

Morgen løb: mega blæs vejr.
Tid: 00:29:52
Afstand: 6.28 km
Gnsn. tempo: 04:45 min/km
Bedste tempo: 04:05 min/km

Dagens cykling på mouantinbike: 28,58km

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

Leg Extension 5x6-12reps

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

1:30kg- 8reps
2:30kg- 8reps
3:32,5kg- 8reps
4:35kg- 7reps
5:37,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 7reps
3:16kg- 8reps
4:16kg- 8reps
5:16kg- 8reps

Front Lateral Raise 3x10reps

1:9kg- 8reps
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

Dips 3x8-10reps

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

One arm Standing Dumbbell Triceps Extension 3x6-8reps

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

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

Cable One Arm Lateral Raise 3x6-8reps

Weighted 45-degree Hyperextension med 5kg vægt 3x10reps

60min på crosstrainer

Dagens træning D.14-06-2010.

Morgen løb:
Tid: 00:29:32
Afstand: 6.29 km
Gnsn. tempo: 04:40 min/km
Bedste tempo: 03:53 min/km

Morgen cykling på racercyklen:
Tid: 01:15:13
Afstand: 38.28 km
Gnsn. hastighed: 30.5 km/t
Maks. hastighed: 38.7 km/t

Dagens cykling på mouantinbike: 23km

Dagens styrketræning:

Bryst/triceps/mave

Bench Press 7x5-8reps

0: 50kg- 8reps opvarmning
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- 7reps
5: 26kg- 5reps
6: 22kg- 8reps

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+15kg 5reps
5: bw- 8reps
6: bw- 8reps

Franskpress 5x8reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 24kg- 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 3x6-8reps

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

Bench Dip 3x10reps

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

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

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

Cable Kneeling Crunch 5x8-14reps

Jack-knife Sit-up 5x10-12reps

Cable Twist 3x8-10reps

30min på crosstrainer

Dagens træning D.15-06-2010.

Morgen cykling på racercyklen:
Tid: 01:57:27
Afstand: 59.34 km
Gnsn. hastighed: 30.3 km/t
Maks. hastighed: 41.3 km/t

Dagens cykling på mouantinbike: 22,5km

Dagens styrketræning: go 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- 8reps
2: 24kg- 8reps
3: 24kg- 8reps

Barbell Bent-over Row 5x8-10reps

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

træk bag nak: 3x6-8reps

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

Cable Wide grip Seated Row 4x8-12reps

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

Lever Seated Low Row 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

Barbell Preacher Curl 5x6-8reps

1: 24,5kg- 10reps
2: 24,5kg- 9reps
3: 24,5kg- 8reps
4: 24,5kg- 8reps
5: 24,5kg- 8reps

Hammers curl 4x5-8reps

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

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 12reps
2: 16kg- 12reps
3: 16kg- 12reps

Dumbell shurgs 5x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps

Lever Back Extension 3x6-8reps

1: 35kg- 10reps
2: 40kg- 8reps
3: 40kg- 8reps

Facepulls 5x8-12reps

1: 15kg- 10reps
2: 15kg- 10reps
3: 17,5kg- 8reps
4: 17,5kg- 8reps
5: 17,5kg- 8reps

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

40min på crosstrainer

Dagens træning D.16-06-2010.

Morgen løb:
Tid: 00:29:03
Afstand: 6.30 km
Gnsn. tempo: 04:36 min/km
Bedste tempo: 04:00 min/km

Morgen cykling på racercyklen:
Tid: 01:14:14
Afstand: 38.28 km
Gnsn. hastighed: 30.9 km/t
Maks. hastighed: 41.7 km/t

Dagens cykling på mouantinbike: 22,5km

Dagens styrketræning: go træning idag.

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
4:47,5kg- 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- 10reps
2:60kg- 8reps
3:60kg- 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: 30kg- 8reps
2: 32,5kg- 8reps
3: 32,5kg- 7reps
4: 35kg- 6reps
5: 37,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 7reps
3:18kg- 6reps
4:18kg- 6reps
5:18kg- 6reps

Front Lateral Raise 3x10reps

1:9kg- 8reps
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

Cable One Arm Lateral Raise 3x6-8reps

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

40min på crosstrainer

Dagens træning D.17-06-2010.

Morgen løb: mit knæ drillede lidt igen.
Tid: 00:29:47
Afstand: 6.28 km
Gnsn. tempo: 04:44 min/km
Bedste tempo: 04:10 min/km

Morgen spinning: skiftede lige cykel turen ud med en gang intervalle spinings time.

Dagens cykling på mouantinbike: 20km

Dagens styrketræning:

Bryst/Triceps

Bench Press 7x5-8reps

0: 40kg- 8reps opvarmning.
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- 7reps
5: 26kg- 5reps
6: 22kg- 8reps

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: 42,5kg- 7reps
4: 45kg- 6reps
5: 47,5kg- 5reps

Fransk press 5x8-10reps

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

One arm Standing Dumbbell Triceps Extension 3x6-8reps

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

Cable Standing Fly 3x8reps

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

Bench Dip 3x10reps

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

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

60min på crosstrainer

Dagens træning D.18-06-2010.

Morgen cykling på racercyklen: havde mega modvind de første 30km det var sku hårdt..
Tid: 02:03:22
Afstand: 59.31 km
Gnsn. hastighed: 28.8 km/t
Maks. hastighed: 46.2 km/t

Dagens cykling på mouantinbike: 19km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

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

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

træk bag nak: 3x6-8reps

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

Cable close Grip Seated Row 4x8-12reps

1: 30kg- 8reps
2: 35kg- 8reps
3: 30kg- 8reps
4: 30kg- 8reps

Lever Seated Low Row 3x8-12reps ny teknik

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

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

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

Barbell Preacher Curl 5x6-10reps

1: 24,5kg- 10reps
2: 24,5kg- 9reps
3: 24,5kg- 8reps
4: 24,5kg- 8reps
5: 24,5kg- 8reps

Hammers curl 4x5-8reps

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

Dumbell shurgs 5x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps

Lever Back Extension 3x6-8reps

1: 35kg- 10reps
2: 40kg- 8reps
3: 40kg- 8reps

Facepulls 5x8-12reps

1: 15kg- 10reps
2: 17,5kg- 8reps
3: 17,5kg- 8reps
4: 17,5kg- 8reps
5: 17,5kg- 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

60min på crosstrainer

Dagens træning D.19-06-2010.

Morgen løb:
Tid: 00:29:05
Afstand: 6.30 km
Gnsn. tempo: 04:37 min/km
Bedste tempo: 03:58 min/km

Tog lige en times spinning med idag.

Dagens cykling på mouantinbike: 22,5km

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- 6reps
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
2:60kg- 8reps
3:60kg- 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

1:30kg- 8reps
2:32,5kg- 8reps
3:32,5kg- 8reps
4:35kg- 7reps
5:37,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 7reps
3:18kg- 7reps
4:16kg- 8reps
5:16kg- 8reps

Front Lateral Raise 3x10reps

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

Cable One Arm Lateral Raise 3x6-8reps

Weighted 45-degree Hyperextension med 5kg vægt 3x10reps

60min på crosstrainer

Dagens træning D.21-06-2010.

Dagens cardio:

Morgen løb:
Tid: 00:29:19
Afstand: 6.28 km
Gnsn. tempo: 04:40 min/km
Bedste tempo: 04:09 min/km

Morgen cykling på racercyklen:
Tid: 01:14:10
Afstand: 38.32 km
Gnsn. hastighed: 31.0 km/t
Maks. hastighed: 40.5 km/t

Dagens cykling på mouantinbike: 23km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/triceps/mave

Bench Press 7x5-8reps

0: 40kg- 8reps opvarmning
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- 7reps
5: 26kg- 5reps
6: 22kg- 8reps

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

Franskpress 5x8reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 24kg- 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 3x6-8reps

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

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

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

Cable Kneeling Crunch 5x8-14reps

Jack-knife Sit-up 5x10-12reps

Cable Twist 3x8-10reps

Dagens træning D.22-06-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 01:59:00
Afstand: 60.36 km
Gnsn. hastighed: 30.4 km/t
Maks. hastighed: 43.2 km/t

Dagens cykling på mouantinbike: 23km

Dagens træning op crosstrainer: 60min

Dagens styrketræning:

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

Barbell Bent-over Row 5x8-10reps

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

træk bag nak: 3x6-8reps

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

Cable close grip Seated Row 4x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 30kg- 8reps

Lever Seated Low Row 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

Barbell Preacher Curl 5x6-8reps

1: 24,5kg- 10reps
2: 24,5kg- 9reps
3: 24,5kg- 8reps
4: 24,5kg- 8reps
5: 27kg- 6reps

Hammers curl 4x5-8reps

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

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 12reps
2: 16kg- 12reps
3: 16kg- 12reps

barbell shurgs i smitch stativ 5x8-12reps

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

Lever Back Extension 3x6-8reps

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

Facepulls 5x8-12reps

1: 15kg- 10reps
2: 15kg- 10reps
3: 17,5kg- 8reps
4: 17,5kg- 8reps
5: 17,5kg- 8reps

Barbell Reverse Curl 3x8reps

1: 17kg- 8reps
2: 17kg- 8reps
3: 17kg- 8reps

Dagens træning D.23-06-2010.

Dagens cardio:

Morgen løb:
Tid: 00:29:30
Afstand: 6.36 km
Gnsn. tempo: 04:38 min/km
Bedste tempo: 03:55 min/km

Morgen cykling på racercyklen:
Tid: 01:15:13
Afstand: 38.37 km
Gnsn. hastighed: 30.6 km/t
Maks. hastighed: 41.7 km/t

Dagens cykling på mouantinbike: 23,5km

1times spinning nede i centret.

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 Seated Calf Raise 5x 8-15reps

1:50kg- 15reps
2:60kg- 15reps
3:70kg- 12reps
4:80kg- 12reps
5:80kg- 12reps

Seated Leg Curl 5x6-12reps

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

Leg Extension 5x6-12reps

1:55kg- 8reps
2:60kg- 8reps
3:60kg- 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: 30kg- 8reps
2: 32,5kg- 8reps
3: 32,5kg- 8reps
4: 35kg- 6reps
5: 37,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 7reps
3:16kg- 8reps
4:16kg- 8reps
5:16kg- 8reps

Front Lateral Raise 3x10reps

1:9kg- 8reps
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

Cable One Arm Lateral Raise 3x6-8reps

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

Dagens træning D.24-06-2010.

Dagens cardio:

Morgen løb: havde mega doms i min ben idag så løb ikke så hurtigt.
Tid: 00:29:58
Afstand: 6.34 km
Gnsn. tempo: 04:43 min/km
Bedste tempo: 04:04 min/km

Morgen cykling på racercyklen:
Tid: 01:14:34
Afstand: 38.28 km
Gnsn. hastighed: 30.8 km/t
Maks. hastighed: 45.6 km/t

Dagens cykling på mouantinbike: 21,5km

Dagens træning på crosstrainer: 60min.

Dagens styrketræning: alt føltes tung idag

Bryst/Triceps

Bench Press 10x5-8reps

1: 30kg- 8reps opvarmning.
2: 60kg- 8reps
3: 60kg- 8reps
4: 60kg- 8reps
5: 62,5kg- 6reps
6: 62,5kg- 6reps
7: 65kg- 5reps
8: 65kg- 4reps
9: 60kg- 5reps
10: 60kg- 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- 8reps
2: 12kg- 8reps
3: 12kg- 8reps
4: 12kg- 8reps

Dips 6x5-10reps

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

triceps push down 4x6-14reps

1: 25kg- 9reps
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

Fransk press 5x8-10reps

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

One arm Standing Dumbbell Triceps Extension 3x6-8reps

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

Bench Dip 3x10reps

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

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

Dagens træning D.25-06-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 01:57:21
Afstand: 60.46 km
Gnsn. hastighed: 30.9 km/t
Maks. hastighed: 42.4 km/t

Dagens cykling på mouantinbike: 23,5km

Dagens træning på crosstrainer: 60min

Dagens styrketræning: go træning idag

Ryg/biceps/mave

Dødløft:6x5-8reps

1: 6reps- 70kg
2: 6reps- 70kg
3: 6reps- 70kg
4: 6reps- 70kg
5: 6reps- 70kg
6: 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 5x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 26kg- 6reps

Barbell Bent-over Row 3x8-10reps

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

Træk bag nak: 3x6-8reps

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

Cable close Grip Seated Row 4x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 35kg- 6reps

Lever Seated Low Row 3x8-12reps ny teknik

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

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

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

Barbell Preacher Curl 5x6-10reps

1: 24,5kg- 10reps
2: 24,5kg- 8reps
3: 24,5kg- 8reps
4: 24,5kg- 8reps
5: 27kg- 8reps

Hammers curl 4x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps
4: 16kg- 6reps

Dumbell shurgs 5x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 30kg- 8reps
5: 30kg- 8reps

Lever Back Extension 3x6-8reps

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

Facepulls 5x8-12reps

1: 15kg- 10reps
2: 17,5kg- 8reps
3: 17,5kg- 8reps
4: 17,5kg- 8reps
5: 20kg- 6reps

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

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.26-06-2010.

Dagens cardio:

Morgen løb:
Tid: 00:33:43
Afstand: 7.18 km
Gnsn. tempo: 04:41 min/km
Bedste tempo: 03:36 min/km

Dagens cykling på mouantinbike: 31,5km

Dagens træning på crosstrainer: 60min

slutte lige af med 30min cykling i centret.

Dagens styrketræning: go energi idag..

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- 6reps
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
2:60kg- 8reps
3:60kg- 8reps
4:65kg- 8reps
5:70kg- 6reps

Sled Seated Calf Press 4x10reps

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

Military presses 5x5-10reps

1:30kg- 8reps
2:32,5kg- 8reps
3:32,5kg- 8reps
4:35kg- 7reps
5:37,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 7reps
2:16kg- 8reps
3:16kg- 8reps
4:16kg- 8reps
5:16kg- 8reps

Front Lateral Raise 3x10reps

1:9kg- 8reps
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

Dips 3x8-10reps

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

One arm Standing Dumbbell Triceps Extension 3x6-8reps

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

Weighted 45-degree Hyperextension med 5kg vægt 3x10reps

Dagens træning D.28-06-2010.

Dagens cardio:

Morgen løb:
Tid: 00:32:47
Afstand: 7.12 km
Gnsn. tempo: 04:36 min/km
Bedste tempo: 03:40 min/km

Dagens cykling på racercyklen:
Tid: 01:12:47
Afstand: 38.36 km
Gnsn. hastighed: 31.6 km/t
Maks. hastighed: 43.8 km/t

Dagens cykling på mouantinbike: 22,5km

Dagens træning på crosstrainer: 60min

Dagens styrketræning: det går ikke så godt med styrketræningen for tiden har midstet en del styrke, har tabt mig fra 70-71kg til omkring 66,5kg så der er røget en del muskel masse. så begynder og hæve mit kacl indtag. så planer er at holde vægten til efter uge 28. også lean bulke der fra.

Bryst/triceps/mave

Bench Press 7x5-8reps

0: 50kg- 8reps opvarmning
1: 60kg- 8reps
2: 60kg- 8reps
3: 60kg- 8reps
4: 62,5kg- 5reps
5: 62,5kg- 5reps
6: 62,5kg- 5reps
7: 62,5kg- 4reps for kort pause mellem sidste sæt.

Dumbell Incline Bench Press 6x5-8reps

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

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

Franskpress 5x8reps

1: 24kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 24kg- 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 3x6-8reps

1: 6kg- 10reps
2: 6kg- 10reps
3: 6kg- 9reps

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

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

Cable Kneeling Crunch 5x8-14reps

Jack-knife Sit-up 5x10-12reps

Cable Twist 3x8-10reps

Tror du ikke det handler om at du laver lidt for meget cardio? Måske burde du skærer lidt ned på alt den cardio, du laver. Bare et forslag, bro. Gode træninger, forresten.

kan ikke unden være cardio.. så der må bare noget mere mad ind så jeg kan lean bulke.

Dagens træning D.29-06-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 01:55:46
Afstand: 59.65 km
Gnsn. hastighed: 30.9 km/t
Maks. hastighed: 46.0 km/t

Dagens cykling på mouantinbike: 18,5km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

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 5x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 26kg- 6reps

Yats Row 3x8-10reps

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

træk bag nak: 3x6-8reps

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

Cable close grip Seated Row 4x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 35kg- 6reps

One arm Lever Seated Low Row 3x8-12reps

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

Dumbbell Lying Rear Lateral Raise3x8-10reps

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

Barbell Preacher Curl 5x6-8reps

1: 24,5kg- 10reps
2: 24,5kg- 9reps
3: 24,5kg- 8reps
4: 24,5kg- 8reps
5: 27kg- 7reps

Hammers curl 4x5-8reps

1: 14kg- 8reps
2: 14kg- 8reps
3: 14kg- 8reps
4: 16kg- 6reps

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 12reps
2: 16kg- 12reps
3: 16kg- 12reps

Dumbell shurgs 5x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 30kg- 8reps
5: 30kg- 8reps

Lever Back Extension 3x6-8reps

1: 40kg- 8reps
2: 45kg- 8reps
3: 45kg- 8reps

Facepulls 5x8-12reps

1: 15kg- 12reps
2: 17,5kg- 8reps
3: 17,5kg- 8reps
4: 17,5kg- 8reps
5: 20kg- 6reps

Barbell Reverse Curl 3x8reps

1: 17kg- 8reps
2: 17kg- 8reps
3: 17kg- 8reps

sluttede lige af med 3sæt cabel curls i mellem to tårne

Lige et par nye billeder af formen...

kæft hvor er du ripped !

skal lige holde den form i et par uger i nu, så begynder jeg og lean bulke..

Dagens træning D.30-06-2010.

Dagens cardio:

Morgen løb: blæste sku godt idag..
Tid: 00:34:01
Afstand: 7.15 km
Gnsn. tempo: 04:45 min/km
Bedste tempo: 04:03 min/km

Morgen cykling på racercyklen:
Tid: 01:13:43
Afstand: 38.30 km
Gnsn. hastighed: 31.2 km/t
Maks. hastighed: 43.2 km/t

Dagens cykling på mouantinbike: 22km

Dagens træning på crosstrainer: 60min

Dagens styrketræning: go energi idag

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
4:47,5kg- 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 5x6-12reps

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

Leg Extension 5x6-12reps

1:55kg- 8reps
2:60kg- 8reps
3:60kg- 8reps
4:65kg- 8reps
5:70kg- 6reps

Sled Seated Calf Press 4x10reps

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

Military presses 5x5-10reps

1: 30kg- 8reps
2: 32,5kg- 8reps
3: 32,5kg- 8reps
4: 35kg- 6reps
5: 37,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 7reps
3:16kg- 8reps
4:16kg- 8reps
5:16kg- 8reps

Front Lateral Raise 3x10reps

1:9kg- 8reps
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

Dagens træning D.01-07-2010.

Dagens cardio:

Morgen løb:
Tid: 00:33:34
Afstand: 7.12 km
Gnsn. tempo: 04:42 min/km
Bedste tempo: 03:59 min/km

Morgen cykling på racercyklen:
Tid: 01:14:46
Afstand: 38.34 km
Gnsn. hastighed: 30.8 km/t
Maks. hastighed: 39.5 km/t

Dagens cykling på mouantinbike: 22km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps

Dumbell Bench Press 9x5-8reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 24kg- 8reps
6: 26kg- 5reps
7: 26kg- 5reps
8: 26kg- 5reps
9: 26kg- 5reps

Barbell Incline Bench Press 6x5-8reps

1: 45kg- 8reps
2: 45kg- 8reps
3: 45kg- 8reps
4: 47,5kg- 7reps
5: 50kg- 6reps
6: 52,5kg- 5reps

Dumbell flyes 4x5-8reps

1: 12kg- 8reps
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 med reb 4x6-14reps

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

closegrip bænkpress 5x5-8reps

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

Fransk press 5x8-10reps

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

One arm Standing Dumbbell Triceps Extension 3x6-8reps

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

Bench Dip 3x10reps

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

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

Dagens træning D.02-07-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 01:56:48
Afstand: 60.46 km
Gnsn. hastighed: 31.1 km/t
Maks. hastighed: 52.5 km/t

Dagens cykling på mouantinbike: 23,25km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

1: 6reps- 70kg
2: 6reps- 70kg
3: 6reps- 70kg
4: 6reps- 70kg
5: 6reps- 70kg
6: 5reps- 75kg

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 5x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 26kg- 6reps

Yats Row 3x8-10reps

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

Træk bag nak: 3x6-8reps

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

Cable close Grip Seated Row 4x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 35kg- 6reps

Lever Seated Low Row 3x8-12reps ny teknik

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

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

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

Barbell Preacher Curl 5x6-10reps

1: 24,5kg- 10reps
2: 24,5kg- 8reps
3: 24,5kg- 8reps
4: 24,5kg- 8reps
5: 27kg- 6reps

Hammers curl 4x5-8reps

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

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 14reps
2: 16kg- 14reps
3: 18kg- 12reps

Dumbell shurgs 5x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps
4: 30kg- 8reps
5: 30kg- 8reps

Lever Back Extension 3x6-8reps

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

Facepulls 5x8-12reps

1: 17,5kg- 8reps
2: 17,5kg- 8reps
3: 17,5kg- 8reps
4: 17,5kg- 8reps
5: 20kg- 6reps

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

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.03-07-2010.

Dagens cardio:

Morgen løb: dårlig løbe tur idag fik mega ondt i maven på halv vejen så var lidt svært at holde tempoet.
Tid: 00:34:03
Afstand: 7.14 km
Gnsn. tempo: 04:46 min/km
Bedste tempo: 04:05 min/km

Dagens cykling på mouantinbike: 30km

Dagens træning på crosstrainer: 65min

sluttede lige af med 25min cykling på kondicykel i centret.

Dagens styrketræning: havde travlt i dag.

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- 6reps
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
2:60kg- 8reps
3:60kg- 8reps
4:65kg- 8reps
5:70kg- 6reps

Sled Seated Calf Press 4x10reps

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

Military presses 5x5-10reps

1:30kg- 8reps
2:32,5kg- 8reps
3:32,5kg- 8reps
4:35kg- 6reps
5:37,5kg- 5reps

Dumbbell Shoulder Press 3x6-8reps

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

Front Lateral Raise 3x10reps

1:9kg- 8reps
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

Weighted 45-degree Hyperextension med 5kg vægt 3x10reps