Dagens træning D.05-07-2010.

Dagens cardio:

Morgen løb:
Tid: 00:33:19
Afstand: 7.13 km
Gnsn. tempo: 04:40 min/km
Bedste tempo: 03:50 min/km

Morgen cykling på racercyklen:
Tid: 01:13:33
Afstand: 38.30 km
Gnsn. hastighed: 31.2 km/t
Maks. hastighed: 41.4 km/t

Dagens cykling på mouantinbike: 24km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps/Mave

Dumbell Bench Press 8x5-8reps

1: 20kg- 8reps
2: 24kg- 8reps
3: 24kg- 8reps
4: 24kg- 8reps
5: 26kg- 6reps
6: 26kg- 6reps
7: 28kg- 4reps
8: 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

Incline Dumbell flyes 4x5-8reps

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

Fransk press 5x8-10reps

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

Dagens træning D.06-07-2010.

Dagens cardio:

Morgen løb:
Tid: 00:33:59
Afstand: 7.12 km
Gnsn. tempo: 04:46 min/km
Bedste tempo: 03:47 min/km

Morgen cykling på racercyklen:
Tid: 01:13:32
Afstand: 38.31 km
Gnsn. hastighed: 31.3 km/t
Maks. hastighed: 42.5 km/t

Dagens cyklng på mouantinbike: 23km

sluttede lige af med 1times spinning i centret.

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- 6reps

Hammers curl 4x5-8reps

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

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 14reps
2: 18kg- 10reps
3: 18kg- 10reps

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: 20kg- 8reps
5: 22,5kg- 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

Dagens træning D.07-07-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:10:54
Afstand: 66.08 km
Gnsn. hastighed: 30.3 km/t
Maks. hastighed: 41.8 km/t

Dagens cykling på mouantinbike: 23km

Dagens træning på crosstrainer: 60min

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

Standing Smith Calf Raise 5x 8-15reps

1:60kg- 8reps
2:60kg- 8reps
3:65kg- 8reps
4:65kg- 8reps
5:65kg- 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
5:20kg- 5reps

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

Hanging Leg-Hip Raise 5x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 3x10-12reps

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

Dagens træning D.08-07-2010.

Dagens cardio:

Morgen løb: roligt tempo idag mit højre knæ drillede lidt.
Tid: 00:34:27
Afstand: 7.16 km
Gnsn. tempo: 04:48 min/km
Bedste tempo: 04:09 min/km

Morgen cykling på racercyklen:
Tid: 01:16:04
Afstand: 39.40 km
Gnsn. hastighed: 31.1 km/t
Maks. hastighed: 45.7 km/t

Dagens cykling på mouantinbike 8,5km

Dagens træning på crosstrainer: 60min
sluttede lige af med 30min på kondicykel.

Dagens styrketræning:

Bryst/Triceps

Dumbell Bench Press 8x5-8reps

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

Dumbbell Kickback 3x10reps

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

Cable Forward Triceps Extension 3x6-8reps

1: 22,5kg- 6reps
2: 20kg- 8reps
3: 20kg- 8reps

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

Cable Kneeling Crunch 3x8-14reps

Logger ikke den næse uges tid da jeg tager på ferie til italien..

Rigtig flot cut! Du har vist ret sommerformen
Nu er det bare tid til at få pakke noget kvalitetsmasse, så du kan stå endnu bedre næste år

Jo tak.. smutter også til italien nu så det bliver dejligt.. planer er at holde den form i 14dag- 3uger i nu og så begynde at lean bulke.

Så jeg hjemvendt fra 8dage i italien i 35graders varme det var sku godt at få badet og få noget sol på kroppen. har ikke logget mine træninger de sidste 8dage, men har trænet lidt i fitness centret i italien, der var dog ikke det vilde, men man kunne da få brugt kroppe lidt. havde også mine cykler med så fik da køre omkring 650km. og det værste af det hele er sku at jeg har tabt mig omkring 1kg siden jeg tog afsted, de er røget på mine ben og røv hehe, hvilket der kunne mærkes på min ben træning i dag. styrken falder lidt i mine ben men jeg men mit tempo på cyklen går op ad..?? begynder at lean bulke fra idag.

Dagens træning D.18-07-2010.

Dagens cardio:

Dagens cykling på racercyklen:
Tid: 02:07:57
Afstand: 67.00 km
Gnsn. hastighed: 31.4 km/t
Maks. hastighed: 43.7 km/t

Dagens cykling på mouantinbike: 21km

Dagens træning på crosstrainer: 30min

Dagens styrketræning:

ben/skulder

squat: 5x5-10reps den var mega tung idag.. skal til at have noget styrke i de ben igen.

1:40kg- 8reps
2:50kg- 8reps
3:50kg- 8reps
4:50kg- 6reps
5:50kg- 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 5x6-12reps

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

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- 8reps
3: 90kg- 8reps
4: 90kg- 8reps

Military presses 5x5-10reps

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

Front Lateral Raise 3x10reps

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

Cable One Arm Lateral Raise 4x6-8reps

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

Dagens træning D.19-07-2010.

Dagens cardio:

Dagens cykling på racercyklen: havde mega doms i mine ben idag efter ben træning igår, længe siden jeg sidst har haft det.
Tid: 02:13:59
Afstand: 66.98 km
Gnsn. hastighed: 30.0 km/t
Maks. hastighed: 41.5 km/t

Dagens cykling på mouantinbike: 20km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps/Mave

Dumbell Bench Press 7x5-8reps

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

Barbell Incline Bench Press 6x5-8reps

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

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 4x6-8reps

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

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

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.20-07-2010.

Dagens cardio:

Morgen cykling på racercyklen: bakke træning idag. hårdt men godt..
Tid: 02:09:14
Afstand: 66.17 km
Gnsn. hastighed: 30.7 km/t
Maks. hastighed: 51.0 km/t

Dagens cykling på mouantinbike: 20km

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 3x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 22kg- 8reps

Yats Row 5x8-10reps

1: 40kg- 8reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 40kg- 8reps
5: 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: 30kg- 8reps

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- 9reps
2: 24,5kg- 8reps
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- 6reps

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 14reps
2: 18kg- 8reps
3: 18kg- 8reps

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- 8reps

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

Dagens træning D.21-07-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:06:14
Afstand: 66.18 km
Gnsn. hastighed: 31.5 km/t
Maks. hastighed: 52.1 km/t

Dagens cykling på mouantinbike: 20km

sluttede lige af med en times spinning nede i centret: det var sku varm..

Dagens styrketræning: det går helt af helveds til med min ben træning for tiden ingen styrke i dem.

ben/skulder/mave

squat: 5x5-10reps

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

Front squat 4x6-8reps

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

Leg Extension 5x6-12reps

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

Sled Seated Calf Press 4x10reps

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

Military presses 5x5-10reps

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

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

Cable One Arm Lateral Raise 5x6-8reps

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.22-07-2010.

Dagens cardio:
Morgen cykling på racercyklen:
Tid: 02:13:31
Afstand: 66.98 km
Gnsn. hastighed: 30.1 km/t
Maks. hastighed: 41.5 km/t

Dagens cykling på mouantinbike: 20km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps

Dumbell Bench Press 8x5-8reps

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

Barbell Incline Bench Press 6x5-8reps

1: 45kg- 8reps
2: 45kg- 8reps
3: 45kg- 8reps
4: 47,5kg- 7reps
5: 50kg- 5reps
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 4x6-14reps

1: 20kg- 10reps
2: 20kg- 10reps
3: 20kg- 10reps
4: 20kg- 10reps

closegrip bænkpress 5x5-8reps

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

Fransk press 5x8-10reps

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

One arm Standing Dumbbell Triceps Extension 3x6-8reps

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

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

Dagens træning D.23-07-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:13:28
Afstand: 66.93 km
Gnsn. hastighed: 30.1 km/t
Maks. hastighed: 42.2 km/t

Dagen cykling på mouantinbike: 20km

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 3x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 22kg- 8reps

Yats Row 5x8-10reps

1: 40kg- 8reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 40kg- 8reps
5: 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: 30kg- 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- 9reps
2: 24,5kg- 8reps
3: 24,5kg- 8reps
4: 24,5kg- 8reps
5: 24,5kg- 8reps

Hammers curl 4x5-8reps

1: 14kg- 8reps fik ondt i venstre biceps så kørte lidt let til sidst
2: 12kg- 8reps
3: 12kg- 8reps
4: 12kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

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

Dumbell shurgs 5x8-12reps

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

Facepulls 5x8-12reps

1: 17,5kg- 8reps
2: 17,5kg- 8reps
3: 17,5kg- 8reps
4: 20kg- 8reps
5: 22,5kg- 6reps

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.24-07-2010.

Dagens cardio:

Dagens cykling på mouantinbike: 42km

Dagens træning på crosstrainer: 1t 15min

Dagens styrketræning: syntes jeg kunne mærke fremgang i styrken i benene, der var mere overskud, har også bulket hele ugen, så bliver bare ved. så skal styrken nok komme tilbage.

ben/skulder

squat: 5x5-10reps

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

Front squat 4x6-8reps

1:42,5kg- 5reps
2:42,5kg- 5reps
3:42,5kg- 5reps
4:42,5kg- 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

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

Leg Extension 5x6-12reps

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

Sled Seated Calf Press 4x10reps

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

Military presses 5x5-10reps

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

Dumbbell Shoulder Press 5x6-8reps

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

Front Lateral Raise 3x10reps

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

Cable One Arm Lateral Raise 5x6-8reps

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

Dagens træning D.26-07-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:11:38
Afstand: 66.26 km
Gnsn. hastighed: 30.2 km/t
Maks. hastighed: 47.6 km/t

Dagens cykling på mouantinbike: 22,5km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps/Mave

Dumbell Bench Press 7x5-8reps

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

Dumbbell Pullover 4x5-8reps

1: 18kg- 10reps
2: 20kg- 10reps
3: 22kg- 8reps
4: 24kg- 8reps

Dips 6x5-10reps

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

closegrip bænkpress 5x5-8reps

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

Fransk press 5x8-10reps

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

One arm Standing Dumbbell Triceps Extension 4x6-8reps

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

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

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.27-07-2010.

Dagens cardio:

Morgen cykling på racercyklen: go tur idag
Tid: 02:59:41
Afstand: 89.63 km
Gnsn. hastighed: 29.9 km/t
Maks. hastighed: 42.4 km/t

Dagens cykling på mouantinbike: 22km

Dagens træning på crosstrainer: 15min

Dagens styrketræning: skulle gå lidt hurtigt 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. den var mega hård idag

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

Dumbbell Bent-over Row 3x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 22kg- 8reps

Yats Row 5x8-10reps

1: 40kg- 8reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 40kg- 8reps
5: 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: 30kg- 8reps

Dumbbell Lying Rear Lateral Raise3x8-10reps

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

Barbell Preacher Curl 5x6-8reps

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

Hammers curl 4x5-8reps

1: 14kg- 8reps min venstre biceps bygyndt at drille, så kørte lidt lettere
2: 12kg- 8reps
3: 12kg- 8reps
4: 12kg- 6reps

Dumbbell Wrist Curl 3x8-15reps

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

Dumbell shurgs 3x8-12reps

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

Facepulls 5x8-12reps

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

Dagen træning D.28-07-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:12:54
Afstand: 66.99 km
Gnsn. hastighed: 30.2 km/t
Maks. hastighed: 42.5 km/t

Dagens cykling på mouantinbike: 22,km

sluttede lige af med 1times spinningi centret.

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-10reps

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

Front squat 4x6-8reps

1:42,5kg- 5reps
2:42,5kg- 5reps
3:42,5kg- 5reps
4:42,5kg- 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

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

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

Military presses 5x5-10reps

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

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

Cable One Arm Lateral Raise 5x6-8reps

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.29-07-2010

Dagens cardio:

Morgen cykling på racercyklen: hård vind idag..
Tid: 02:13:43
Afstand: 66.96 km
Gnsn. hastighed: 30.0 km/t
Maks. hastighed: 42.6 km/t

Dagens cykling på mouantinbike: 20km

Dagens træning på crosstrainer: 60min

Dagens styrketræning: kørte lidt let i dag da mine triceps var godt ømme..

bryst/triceps

bænkpress 6x5-8reps

1: 40kg- 8reps
2: 50kg- 8reps
3: 52,5kg- 8reps
4: 55kg- 7reps
5: 57,5kg- 6reps
6: 60kg- 5reps

dumbell bænkpress 3x5-8reps

1:24kg- 6reps
2:24kg- 5reps
3:24kg- 5reps

Barbell Incline Bench Press 6x5-8reps

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

dumbell flyes incline 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 4x6-14reps

1: 20kg- 10reps
2: 25kg- 8reps
3: 25kg- 8reps
4: 25kg- 8reps

Dumbbell Lying Triceps Extension 5x8reps

1: 8kg- 8reps supersettet med closgrippet med 32kg i alle 5sæt
2: 8kg- 8reps
3: 8kg- 8reps
4: 8kg- 8reps
5: 8kg- 8reps

Cable Bent-over Triceps Extension (with rope attachment) 3x8reps

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

3x8reps cabel kickback

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

Dagens træning D.30-07-2010.

Dårligt start på dagen idag, dagen startede som den plejer satte mig på racercyklen klokken 4 imorges, det pis regnede og blæste helt vildt men det var jo bare afsted, når så kun omkring 5km hjemme fra så sker det der bare ikke må ske i sådan et møg vejr: PUNKTERING: pis nå igang med at skifte slange, finder så et huld i dækket , så satte ny slange i og køre hjem igen for at skifte til nyt dæk. Det er hvad jeg kalder en dårlig start på dage. tog så ned i centret i stedet for og kørte 2timers intervald træning på spinnings cyklen det var dejligt hårdt...

Dagens cardio:

Morgen cykling på racercyklen: Punktering (8km)

Dagens cykling på mouantinbike: 22,5km

2timer 5min intervald spinning i centret.

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 den var mega hård igen idag..

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

Dumbbell Bent-over Row 3x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 22kg- 8reps

Yats Row 5x8-10reps

1: 40kg- 8reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 40kg- 8reps
5: 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: 30kg- 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- 9reps
2: 24,5kg- 8reps
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: 18kg- 14reps
2: 18kg- 12reps
3: 18kg- 10reps

Dumbell shurgs 5x8-12reps

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

Facepulls 5x8-12reps

1: 17,5kg- 8reps
2: 17,5kg- 8reps
3: 17,5kg- 8reps
4: 20kg- 8reps
5: 22,5kg- 6reps

Lever Back Extension 3x6-8reps

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

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

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.01-08-2010.

Dagens cardio:

Morgen cykling på racercyklen: go tur idag.
Tid: 02:52:48
Afstand: 88.17 km
Gnsn. hastighed: 30.6 km/t
Maks. hastighed: 47.7 km/t

Dagens cykling på mouantinbike: 20,5km

Dagens træning på crosstrainer: 20min

Dagens styrketræning: go træning idag.

ben/skulder

squat: 5x5-10reps

1:50kg- 6reps
2:50kg- 6reps
3:50kg- 6reps
4:50kg- 6reps
5:52,5kg- 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- 10reps
2:60kg- 10reps
3:60kg- 8reps
4:60kg- 10reps
5:60kg- 8reps

Seated Leg Curl 5x6-12reps

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

Leg Extension 5x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:55kg- 8reps
4:60kg- 8reps
5:65kg- 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: 30kg- 8reps
3: 30kg- 8reps
4: 32kg- 6reps
5: 32kg- 6reps

Dumbbell Shoulder Press 5x6-8reps

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

Front Lateral Raise 3x10reps

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

Cable One Arm Lateral Raise 5x6-8reps

Dagens træning D.02-08-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:13:55
Afstand: 67.00 km
Gnsn. hastighed: 30.0 km/t
Maks. hastighed: 42.8 km/t

Dagens cykling på mouantinbike: 24km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:5x5-8reps

1: 7reps- 70kg
2: 7reps- 70kg
3: 7reps- 70kg
4: 5reps- 75kg
5: 5reps- 75kg

Pullups 6x5-8 reps krops vægt den var mega hård igen idag..

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

Dumbbell Bent-over Row 3x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 22kg- 8reps

Yats Row 5x8-10reps

1: 40kg- 8reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 40kg- 8reps
5: 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: 30kg- 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- 9reps
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: 18kg- 12reps
2: 18kg- 10reps
3: 18kg- 10reps

Dumbell shurgs 5x8-12reps

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

Facepulls 5x8-12reps

1: 17,5kg- 8reps
2: 17,5kg- 8reps
3: 17,5kg- 8reps
4: 20kg- 8reps
5: 22,5kg- 6reps

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.03-08-2010.

Dagens cardio:

Morgen cykling på racercyklen: havde doms i ben og lænd idag så tog det lidt roligt.
Tid: 02:16:16
Afstand: 66.99 km
Gnsn. hastighed: 29.5 km/t
Maks. hastighed: 42.6 km/t

Dagens cykling på mouantinbike: 22km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps/Skulder

Dumbell Bench Press 5x5-8reps

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

Dumbell Incline Bench Press 5x5-8reps

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

Military presses 5x5-10reps

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

Dips 5x5-10reps

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

Dumbbell Pullover 3x5-8reps

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

Dumbbell Lying Triceps Extension 5x8reps

1: 8kg- 8reps supersettet med closgrippet med 32kg i alle 5sæt
2: 8kg- 8reps
3: 8kg- 7reps
4: 8kg- 8reps
5: 8kg- 7reps

triceps push down 3x6-14reps

1: 25kg- 6reps
2: 20kg- 8reps
3: 20kg- 8reps

Front Lateral Raise 3x10reps

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

Cable One Arm Lateral Raise 3x6-8reps

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

Dagens træning D.04-08-2010

Dagens cardio:

Morgen cykling på racercyklen: bakke træning idag..
Tid: 02:15:13
Afstand: 66.18 km
Gnsn. hastighed: 29.4 km/t
Maks. hastighed: 47.9 km/t

Dagens cykling på mouantinbike: 22,5km

sluttede lige af med 1times spinning i centret.

Dagens styrketræning: doms i ben og lænd.

Ben/Mave

squat: 5x5-10reps

1:50kg- 6reps
2:50kg- 6reps
3:50kg- 6reps
4:50kg- 6reps
5:50kg- 6reps

Front squat 4x6-8reps

1:42,5kg- 5reps
2:42,5kg- 5reps
3:42,5kg- 5reps
4:42,5kg- 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

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

Leg Extension 5x6-12reps

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

Sled Seated Calf Press 5x10reps

1: 90kg- 10reps
2: 90kg- 10reps
3: 90kg- 10reps
4: 90kg- 10reps
5: 100kg- 8reps

Seated Calf Extension 3x12reps

1:15kg- 12reps
2:15kg- 12reps
3:15kg- 12reps

Singel Cable Lying Leg Curl 3x8-12reps: fokus på at fobedre min teknik

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

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

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

Jack-knife Sit-up 5x10-12reps

Dagens træning D.05-08-2010.

Dagens cardio:

Morgen cykling på racercyklen: go og hård tur idag..
Tid: 02:13:36
Afstand: 66.98 km
Gnsn. hastighed: 30.1 km/t
Maks. hastighed: 47.0 km/t

Dagens cykling på mouantinbike: 22km

Dagens træning på crosstrainer: 60min

Dagens styrketræning: super træning idag..

Ryg/biceps

Dødløft:5x5-8reps

1: 7reps- 70kg
2: 7reps- 70kg
3: 7reps- 70kg
4: 5reps- 75kg
5: 5reps- 80kg

Pullups 6x5-8 reps krops vægt den var mega hård igen idag..

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

Dumbbell Bent-over Row 3x8-12reps

1: 20kg- 8reps
2: 22kg- 8reps
3: 22kg- 8reps

Yats Row 5x8-10reps

1: 40kg- 8reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 40kg- 8reps
5: 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: 30kg- 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- 9reps
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: 16kg- 5reps

Dumbbell Wrist Curl 3x8-15reps

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

Dumbell shurgs 5x8-12reps

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

Facepulls 5x8-12reps

1: 17,5kg- 8reps
2: 17,5kg- 8reps
3: 20kg- 8reps
4: 20kg- 8reps
5: 22,5kg- 6reps

Dagens træning D.06-08-2010.

Dagens cardio:

Morgen cykling på racercyklen: der blev kæmpet idag, det var sku hårdt...
Tid: 02:11:28
Afstand: 66.97 km
Gnsn. hastighed: 30.6 km/t
Maks. hastighed: 42.2 km/t

Dagens cykling på mouantinbike: 22,5km

Dagens træning på crosstrainer: 60min

Dagens styrketræning: doms i triceps i dag..

Bryst/Triceps/Skulder

Dumbell Bench Press 5x5-8reps

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

Dumbell Incline Bench Press 5x5-8reps

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

Dumbbell Shoulder Press 5x6-8reps

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

Dips 5x5-10reps

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

Dumbell flyes incline 3x5-8reps

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

Dumbbell Lying Triceps Extension 5x8reps

1: 8kg- 8reps supersettet med closgrippet med 32kg i alle 5sæt
2: 8kg- 8reps
3: 8kg- 7reps
4: 8kg- 8reps
5: 8kg- 7reps

Cable Bent-over Triceps Extension (with rope attachment) 3x8reps

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

Front Lateral Raise 3x10reps

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

Cable One Arm Lateral Raise 3x6-8reps

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

Dagens træning D.07-08-2010.

Dagens cardio:

1times spinning, hjemme lavet interval program.

Dagens cykling på mouantinbike: 50km. restiutions cykling.

Dagens styrketræning:

Ben/Mave

squat: 5x5-10reps

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

Front squat 4x6-8reps

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

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

Leg Extension 5x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:60kg- 8reps
4:60kg- 8reps
5:65kg- 7reps

Sled Seated Calf Press 5x10reps

1: 90kg- 10reps
2: 90kg- 10reps
3: 90kg- 10reps
4: 90kg- 10reps
5: 100kg- 8reps

Seated Calf Extension 3x12reps

1:15kg- 15reps
2:17,5kg- 12reps
3:20kg- 10reps

Singel Cable Lying Leg Curl 3x8-12reps: fokus på at fobedre min teknik

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

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

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

Jack-knife Sit-up 5x10-12reps

Dagens træning D.09-08-2010.

Dagens cardio:

Morgen cykling på racercyklen: bakke træning i hård modvind idag..
Tid: 02:11:30
Afstand: 66.15 km
Gnsn. hastighed: 30.2 km/t
Maks. hastighed: 48.7 km/t

Dagens cykling på mouantinbike: 23km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:5x5-8reps

1: 7reps- 70kg
2: 7reps- 70kg
3: 7reps- 70kg
4: 5reps- 75kg
5: 5reps- 82,5kg

Pullups 6x5-8 reps krops vægt den var mega hård igen idag..

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

Dumbbell Bent-over Row 3x8-12reps

1: 20kg- 8reps fokus på god teknik i dag
2: 20kg- 8reps
3: 20kg- 8reps

Yats Row 5x8-10reps

1: 40kg- 8reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 42,5kg- 8reps
5: 45kg- 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: 30kg- 8reps
3: 30kg- 8reps
4: 30kg- 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- 9reps
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: 16kg- 5reps

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- 8reps

Facepulls 5x8-12reps

1: 17,5kg- 8reps
2: 17,5kg- 8reps
3: 20kg- 8reps
4: 20kg- 8reps
5: 22,5kg- 5reps

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.09-08-2010.

Dagens cardio:

Morgen cykling på racercyklen: bakke træning i hård modvind igen...
Tid: 02:11:23
Afstand: 66.22 km
Gnsn. hastighed: 30.2 km/t
Maks. hastighed: 48.9 km/t

Dagens cykling på mouantinbike: 22,5km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps/Skulder

Dumbell Bench Press 5x5-8reps

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

Dumbell Incline Bench Press 5x5-8reps

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

Military presses 5x5-10reps

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

Dips 5x5-10reps

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

Dumbbell Pullover 3x5-8reps

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

Dumbbell Lying Triceps Extension 5x8reps

1: 8kg- 8reps supersettet med closgrippet med 32kg i alle 5sæt
2: 8kg- 8reps
3: 8kg- 8reps
4: 8kg- 7reps
5: 8kg- 7reps

triceps push down 3x6-14reps

1: 20kg- 10reps
2: 20kg- 10reps
3: 20kg- 10reps

Front Lateral Raise 3x10reps

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

Cable One Arm Lateral Raise 3x6-8reps

Cable Bent-over Triceps Extension (with rope attachment) 3x8reps

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

Dagens træning D.11-08-2010.

Dagens cardio:

Morgen cykling på racercyklen: mega regn og modvind så turen blev ikke så lang idag..
Tid: 01:51:01
Afstand: 56.58 km
Gnsn. hastighed: 30.6 km/t
Maks. hastighed: 46.0 km/t

Dagens cykling på mouantinbike: 23,5km

sluttede lige af med 1times spinning i centret: hjemme lavet interval program.

Dagens styrketræning: styrken er så småt på vej til bage, det hjælper sku at lean bulke.

Ben/Mave

squat: 5x5-10reps

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

Front squat 4x6-8reps

1:45kg- 5reps
2:45kg- 5reps
3:45kg- 5reps
4:47,5kg- 4reps den var hård.

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

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

Leg Extension 5x6-12reps

1:55kg- 8reps
2:55kg- 8reps
3:60kg- 8reps
4:60kg- 8reps
5:65kg- 7reps

Sled Seated Calf Press 5x10reps

1: 90kg- 11reps
2: 90kg- 11reps
3: 90kg- 11reps
4: 100kg- 8reps
5: 110kg- 8reps

Seated Calf Extension 3x12reps

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

Singel Cable Lying Leg Curl 3x8-12reps: fokus på at fobedre min teknik

1:5kg- 12reps
2:7,5kg- 8reps
3:7,5kg- 8reps

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

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

Jack-knife Sit-up 5x10-12reps

Dagens træning D.12-08-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:10:19
Afstand: 67.00 km
Gnsn. hastighed: 30.8 km/t
Maks. hastighed: 44.7 km/t

Dagens cykling på mouantinbike: 23,5km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Ryg/biceps

Dødløft:5x5-8reps

1: 7reps- 70kg
2: 7reps- 70kg
3: 7reps- 70kg
4: 5reps- 75kg
5: 5reps- 80kg

Pullups 6x5-8 reps krops vægt den var mega hård igen idag..

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

Dumbbell Bent-over Row 3x8-12reps

1: 20kg- 8reps fokus på god teknik.
2: 20kg- 8reps
3: 20kg- 8reps

Yats Row 5x8-10reps

1: 40kg- 8reps
2: 40kg- 8reps
3: 40kg- 8reps
4: 42,5kg- 8reps
5: 45kg- 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: 35kg- 5reps

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: 16kg- 5reps

Dumbbell Wrist Curl 3x8-15reps

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

Dumbell shurgs 5x8-12reps

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

Facepulls 5x8-12reps

1: 17,5kg- 10reps
2: 17,5kg- 10reps
3: 20kg- 8reps
4: 20kg- 8reps
5: 22,5kg- 6reps

Dagens træning D.13-08-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:12:52
Afstand: 66.98 km
Gnsn. hastighed: 30.2 km/t
Maks. hastighed: 44.6 km/t

Dagens cykling på mouantinbike: 23,2km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps/Skulder

Barbell Bench Press 6x5-8reps

1:40kg- 8reps opvarmning
2:50kg- 8reps
3:50kg- 8reps
4:52,5kg- 7reps
5:55kg- 6reps
6:57,5kg- 5reps

Dumbell Incline Bench Press 5x5-8reps

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

Dumbbell Shoulder Press 5x6-8reps

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

Dips 5x5-10reps

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

Dumbell flyes incline 3x5-8reps

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

Dumbbell Lying Triceps Extension 5x8reps

1: 8kg- 8reps supersettet med closgrippet med 32kg i alle 5sæt
2: 8kg- 8reps
3: 8kg- 8reps
4: 8kg- 8reps
5: 8kg- 8reps

triceps push down 3x6-14reps

1: 20kg- 10reps
2: 20kg- 10reps
3: 20kg- 10reps

Cable Bent-over Triceps Extension (with rope attachment) 3x8reps

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

Front Lateral Raise 3x10reps

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

Cable One Arm Lateral Raise 3x6-8reps