Dagens træning D.14-08-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:56:10
Afstand: 89.63 km
Gnsn. hastighed: 30.5 km/t
Maks. hastighed: 46.3 km/t

Dagens cykling på mouantinbike 22,5km

Dagens træning på crosstrainer: 15min

Dagens styrketræning: planen var jeg skulle have squattet, men syntes ikke rigtigt der var meget energi til bage efter 100km cykling, så kørte noget ben press i stedet for.

Ben/Mave

Ben press 6x5-8reps

1:70kg- 8reps
2:80kg- 8reps
3:90kg- 8reps
4:100kg- 6reps
5:100kg- 6reps
6:100kg- 6reps

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

Sled Seated Calf Press 5x10reps

1: 90kg- 10reps
2: 90kg- 10reps
3: 90kg- 10reps
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
1:7,5kg- 8reps
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.16-08-2010.

Dagens cardio:

1time 30min HIT intervald spinning, hjemme lavet program det var mega hårdt.
Puls zone 4 og 5. igennem hele programet.

Dagens cykling på mouantinbike: 27,5km

Dagens træning på crosstrainer: 25min

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

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

Dumbbell Bent-over Row 8x8-12reps

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

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

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

Dagens træning D.17-08-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:06:56
Afstand: 66.20 km
Gnsn. hastighed: 31.3 km/t
Maks. hastighed: 48.2 km/t

Dagens cykling på mouantinbike: 22km

Dagens træning på crosstrainer: 60min

Dagens styrketræning:

Bryst/Triceps/Skulder

Dumbell Bench Press 5x5-8reps

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

Dumbell Incline Bench Press 5x5-8reps

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

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- 7reps
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.18-08-2010.

Dagens cardio: Det er ikke lige vejr til at cykle på racercyklen i de dage her, så har skiftet den ud med en bodybike i centret hvor der bliver kørt noget HIT intervall træning.

1time 30min Hit intervall træning på spinnings cyklen, hårdt men godt.

Dagens cykling på mouantinbike: 36,3km

Dagens styrketræning: okay træning idag.

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- 5reps 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- 9reps
3:60kg- 8reps
4:65kg- 8reps
5:70kg- 6reps

Sled Seated Calf Press 5x10reps

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

Seated Calf Extension 3x12reps

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

Singel Cable Lying Leg Curl 3x8-12reps

1:7,5kg- 8reps
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.19-08-2010.

Dagens cardio:

1time og 37min Hit intervall spining på bodybike. hårdt med godt, skulle helst ud og lufte racercyklen i morgen vis vejret er til det.

Dagens cykling på mouantinbike: 22,5km

Dagens træning på crosstrainer: 25min.

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

Dumbbell Bent-over Row 3x8-12reps

1: 20kg- 8reps
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: 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

lige et par nye billeder, bulker lige pt mit mål er at smide 5kg masse på uden for meget fedt. her vinteren over.

Du er satme cut. Det faktisk grimt, du ser syg ud. Pak hellere 10 kg masse på.

caps-iii skrev:Du er satme cut. Det faktisk grimt, du ser syg ud. Pak hellere 10 kg masse på.

Hver sin smag - Men må dog erklære mig enig i, at stod jeg i din situation ville jeg uden tvivl bulke uden at spekulere alt for meget i om der skulle sætte sig lidt fedt hist og her.

For at vi kan vurdere formen ordentligt, vil traditionelle poseringer være at foretrække

Dagens træning D.20-08-2010.

Dagens cardio:

1time 35min HIT intervall spinning på bodybike, hårdt men godt,

Dagens cykling på mouantinbike: 30km

Dagens træning på crosstrainer: 30min

Dagens styrketræning:

Bryst/Triceps/Skulder

Dumbell Bench Press 5x5-8reps

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

Dumbell Incline Bench Press 5x5-8reps

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

Military presses 5x5-10reps

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

Dumbbell Shoulder Press 5x6-8reps

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

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

triceps push down 3x6-14reps

1: 20kg- 12reps
2: 25kg- 8reps
3: 25kg- 8reps

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

One arm Standing Dumbbell Triceps Extension 5x6-8reps

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

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

Dagens træning D.21-08-2010.

Dagens cardio:

Morgen cykling på racercyklen:
Tid: 02:06:22
Afstand: 66.19 km
Gnsn. hastighed: 31.4 km/t
Maks. hastighed: 50.3 km/t

Dagens cykling på mouantinbike: 26km

Dagens træning på crosstrainer: 60min

Dagens styrketræning: let ben dag.

Ben/Mave

Front squat 5x6-8reps let dag

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

Ben press 3x5-8reps

1:80kg- 8reps
2:90kg- 8reps
3:90kg- 8reps

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- 10reps
2:50kg- 10reps
3:55kg- 8reps
4:55kg- 8reps
5:55kg- 7reps

Leg Extension 5x6-12reps

1:55kg- 10reps
2:60kg- 8reps
3:60kg- 8reps
4:65kg- 8reps
5:70kg- 6reps

Sled Seated Calf Press 5x10reps

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

Seated Calf Extension 3x12reps

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

Singel Cable Lying Leg Curl 3x8-12reps

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

Hanging Leg-Hip Raise 3x8-12reps

Cable Kneeling Crunch 5x8-14reps

Cable Twist 3x8-10reps

Jack-knife Sit-up 5x10-12reps

3sæt cabel curl mellem tårne.

Dagens træning D.22-08-2010.

Idag stod den på fjordeløbet i randers på racercyklen:

Tid: 03:04:44
Afstand: 100.69 km
Gnsn. hastighed: 32.7 km/t
Avg Moving Speed: 33.2 km/t
Maks. hastighed: 57.1 km/t

er godt tilfreds med tiden, det var sku også mega hårdt.

16km cykling frem og tilbage fra byen.

ingen styrketræning idag

er lige startet på ålborg sportshøjskole, så er ikke så tit på nette mere så logge står pt standby, men bare roligt der bliver trænet for fuld skrue..