lige et billede af ryggen.. arbejder på fuld skrue for at få mere brede på ryggen..

Dagens træning D.10-02-2010.

Ben/skulder/mave

squat: 5x5-8reps kørte ikke tungt idag da jeg pøvede at forbedre min teknik.

1:65kg- 6reps
2:75kg- 5reps
3:70kg- 5reps
4:70kg- 5reps
5:70kg- 5reps

Front squat 3x6-8reps er ved at vænne mig til den...

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

Leg Calf Raise hvor man står på et bræt. 3x12-15reps med extra vægt

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

Singel Cable Lying Leg Curl 4x6-10reps. kan ikke huske antal kg

Military presses 5x5-8reps

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

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 3x8-10reps

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

singel cabel lateral raise 3x7-8reps med 7,5kg

Incline Sit-up med 5kg extra vægt. 4x8-12reps

Weighted Vertical Leg-Hip Raise 4x8-15reps

Weighted 45° Side Bend med 10kg extravægt 3x10-12reps

15min på cykel

Dagens træning. D11-02-2010.

bryst/triceps

bænkpress 5x5-8reps

1: 65kg- 7reps
2: 68,5kg- 6reps
3: 68,5kg- 5reps
4: 70kg- 5reps
5: 70kg- 5reps

skrå bænkpress med håndvægte: 5x5-8reps

1: 56kg- 5reps
2: 56kg- 5reps
3: 56kg- 5reps
4: 56kg- 5reps
5: 56kg- 5reps

Incline dumbell flyes 3x5-8reps

1: 36kg- 6reps
2: 36kg- 6reps
3: 36kg- 6reps

Dumbbell Pullover 3x8-12reps.

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

close grip bænkpress 3x8reps

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

dips 5x5-10reps

1: bw+12kg- 7reps
2: bw+12kg- 6reps
3: bw+12kg- 5reps
4: bw+12kg- 5reps
5: bw+14kg- 5reps

fransk press 3x6-8reps

1: 26kg- 8reps
2: 26kg- 7reps
3: 26kg- 7reps.

15min på cykel

Dagens træning D12-02-2010.

ryg/biceps/mave

Dødløft:5x5-8reps

1: 8reps- 80kg.
2: 5reps- 90kg
3: 5reps- 92,5kg
4: 5reps- 92,5kg
5: 5reps- 95kg

bent over rows 5x5-8reps

1: 7reps- 55kg
2: 7reps- 55kg
3: 6reps- 57,5kg
4: 6reps- 57,5kg
5: 6reps- 57,5kg

Pullups 5x5-8 reps krops vægt.

pulldown 1x6-8reps

1: 7reps- 55kg

træk bag nak: 3x6-8reps

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

Close Grip Pulldown 3x6-8reps

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

Rear laterals 3x8-10reps

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

Dumbbell Curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 32kg- 7reps

hammers curl 3x6-8reps

1: 32kg- 7reps
2: 32kg- 7reps
3: 32kg- 7reps

Barbell Preacher Curl 3x6-8reps

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

barbell shurgs i smich stativ3x8-10reps

1: 70kg- 8reps
2: 70kg- 8reps
3: 70kg- 9reps


Incline Sit-up med 7,5kg extra vægt. 3x8-12reps

Weighted Vertical Leg-Hip Raise 3x10-15reps

Cable Kneeling Crunch 4x8-14reps

Cable Side Bend 3x8-12reps

15min på crosstrainer.

Dagens træning D13-02-2010.

Ben/skulder/

squat: 5x5-8reps kørte ikke tungt idag da jeg pøvede at forbedre min teknik.

1:40kg- 8reps
2:70kg- 5reps
3:75kg- 5reps
4:75kg- 5reps
5:75kg- 5reps

Front squat 3x6-8reps er ved at vænne mig til den...

1:50kg- 6reps
2:52,5kg- 5reps
3:52,5kg- 5reps
4:55kg- 5reps

Leg Calf Raise hvor man står på et bræt. 3x12-15reps med extra vægt

1:60kg- 12reps
2:60kg- 12reps
3:60kg- 12reps

singel calf raise med håndvægt 2x10-15reps

1: 14kg- 15reps
2: 14kg- 15reps

Cable Lying Leg Curl 4x6-10reps. kan ikke huske antal kg

Military presses 5x5-8reps

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

Front Lateral Raise 3x10reps

1:20kg- 9reps
2:20kg- 8reps
3:20kg- 8reps

Dumbbell Lateral Raise 3x8-10reps

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

singel cabel lateral raise 3x7-8reps med 5kg

45-degree Hyperextension 3x12reps med 10kg extra vægt

squat video

Front squat video.

Dagens træning D.15-02-2010.

bryst/triceps

bænkpress 5x5-8reps

1: 65kg- 8reps
2: 68,5kg- 6reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 70kg- 5reps

skrå bænkpress med håndvægte: 5x5-8reps

1: 56kg- 6reps
2: 56kg- 5reps
3: 56kg- 5reps
4: 56kg- 5reps
5: 56kg- 5reps

Incline dumbell flyes 3x5-8reps

1: 36kg- 6reps
2: 36kg- 6reps
3: 36kg- 6reps

Dumbbell Pullover 3x8-12reps.

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

close grip bænkpress 3x8reps

1: 52,5kg- 7reps
2: 52,5kg- 6reps
3: 52,5kg- 6reps
4: 52,5kg- 6reps
5: 52,5kg- 6reps

dips 5x5-10reps

1: bw+14kg- 6reps
2: bw+14kg- 5reps
3: bw+14kg- 5reps
4: bw+12kg- 5reps
5: bw+12kg- 5reps

fransk press 3x6-8reps

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

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

Weighted Vertical Leg-Hip Raise 3x10-15reps

Cable Kneeling Crunch 4x8-14reps

Cable Side Bend 3x8-12reps

15min på cykel

Dagens træning D.16-02-2010.

ryg/biceps

Dødløft:5x5-8reps

1: 8reps- 80kg
2: 5reps- 92,5kg
3: 5reps- 92,5kg
4: 5reps- 92,5kg
5: 5reps- 97,5kg den var hård..

bent over rows 5x5-8reps

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

Pullups 5x5-8 reps krops vægt.

pulldown 1x6-8reps

1: 7reps- 55kg

træk bag nak: 3x6-8reps

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

Close Grip Pulldown 3x6-8reps

1: 60kg- 7reps
2: 60kg- 6reps
3: 60kg- 6reps

Rear laterals 3x8-10reps

1: 20kg- 9reps
2: 20kg- 8reps
3: 20kg- 8reps

Dumbbell Curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 32kg- 8reps

hammers curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 7reps
3: 32kg- 7reps

Barbell Preacher Curl 3x6-8reps

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

barbell shurgs i smich stativ3x8-10reps

1: 70kg- 10reps
2: 75kg- 8reps
3: 75kg- 8reps
4: 75kg- 8reps
5: 80kg- 6reps

Barbell Reverse Curl 3x10-12reps

1: 17kg- 10reps
2: 17kg- 8reps
3: 17kg- 8reps

15min på crosstrainer

Dagens træning. D.17-02-2010.

Ben/skulder/mave

squat: 5x5-8reps kørte ikke tungt idag da jeg pøvede at forbedre min teknik.

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

Front squat 3x6-8reps

1:52,5kg- 5reps
2:52,5kg- 5reps
3:52,5kg- 5reps
4:52,5kg- 5reps

Leg Calf Raise hvor man står på et bræt. 3x12-15reps med extra vægt

1:64kg- 10reps
2:64kg- 10reps
3:64kg- 10reps
4:64kg- 10reps
5:64kg- 8reps

singel standing Cable Lying Leg Curl 4x6-10reps. kan ikke huske antal kg

Military presses 5x5-8reps

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

Front Lateral Raise 3x10reps

1:20kg- 9reps
2:20kg- 8reps
3:20kg- 8reps

Dumbbell Lateral Raise 3x8-10reps

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

singel cabel lateral raise 3x7-8reps med 5kg

45-degree Hyperextension 3x12reps med 10kg extra vægt

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

Weighted Vertical Leg-Hip Raise 3x10-15reps

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

15min på cykel

Dagens træning D.18-02-2010.

bryst/triceps

bænkpress 5x5-8reps

1: 65kg- 8reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 72,5kg- 5reps med spotter.

skrå bænkpress med håndvægte: 5x5-8reps

1: 56kg- 6reps
2: 56kg- 5reps
3: 56kg- 5reps
4: 56kg- 5reps
5: 56kg- 5reps

Incline dumbell flyes 3x5-8reps

1: 36kg- 7reps
2: 36kg- 6reps
3: 36kg- 6reps

Dumbbell Pullover 3x8-12reps.

1: 30kg 8reps
2: 30kg 8reps
3: 30kg 7reps

close grip bænkpress 3x8reps

1: 52,5kg- 7reps
2: 52,5kg- 7reps
3: 52,5kg- 6reps
4: 52,5kg- 6reps
5: 55kg- 6reps

dips 5x5-10reps

1: bw+14kg- 5reps
2: bw+14kg- 5reps
3: bw+14kg- 5reps
4: bw+14kg- 5reps
5: bw+14kg- 5reps

fransk press 3x6-8reps

1: 26kg- 8reps
2: 28,5kg- 5reps
3: 28,5kg- 5reps

Dumbbell Kickback 3x 8-12reps

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

15min på cykel

Dagens træning D.19-02-2010.

ryg/biceps/mave

Dødløft:5x5-8reps

1: 8reps- 80kg
2: 5reps- 90kg
3: 5reps- 95kg
4: 5reps- 95kg
5: 5reps- 100kg den var hård..

bent over rows 5x5-8reps

1: 8reps- 57,5kg
2: 7reps- 57,5kg
3: 7reps- 57,5kg
4: 6reps- 60kg
5: 6reps- 60kg

Pullups 5x5-8 reps krops vægt.

træk bag nak: 3x6-8reps

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

Close Grip Pulldown 3x6-8reps

1: 60kg- 7reps
2: 60kg- 6reps
3: 60kg- 6reps

Rope Lat Pulldown 4x8-12reps kan ikke huske vægt.

Dumbbell Lying Rear Delt Row 3x8-10reps

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

hammers curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 36kg- 6reps

dumbell Preacher Curl 3x6-8reps

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

barbell shurgs i smich stativ3x8-10reps

1: 75kg- 8reps
2: 80kg- 8reps
3: 80kg- 8reps
4: 80kg- 8reps
5: 80kg- 8reps

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

Weighted Vertical Leg-Hip Raise 3x10-15reps

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

en lille extra tur på løbebåndet.

Dagens træning D.20-02-2010

Ben/skulder

squat: 5x5-8reps kørte ikke tungt idag da jeg pøvede at forbedre min teknik, det går fremad med teknikken

1:60kg- 8reps
2:70kg- 5reps
3:70kg- 5reps
4:70kg- 5reps
5:72,5kg- 5reps

Front squat 3x6-8reps

1:52,5kg- 6reps
2:52,5kg- 6reps
3:52,5kg- 6reps
4:55kg- 5reps

Leg Calf Raise hvor man står på et bræt. 3x12-15reps med extra vægt

1:64kg- 12reps
2:64kg- 10reps
3:64kg- 10reps
4:64kg- 10reps
5:64kg- 8reps

singel standing Cable Lying Leg Curl 4x6-10reps. kan ikke huske antal kg

Military presses 5x5-8reps

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

Front Lateral Raise 3x10reps

1:20kg- 9reps
2:20kg- 8reps
3:20kg- 8reps

Dumbbell Lateral Raise 3x8-10reps

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

Dumbbell Shoulder Press 3x7-reps første gang jeg kørte den.

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

45-degree Hyperextension 3x12reps med 10kg extra vægt

15min på cykel

Dagens træning D.22-02-2010.

bryst/triceps/mave

bænkpress 5x5-8reps

1: 65kg- 8reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 72,5kg- 5reps

skrå bænkpress med håndvægte: 5x5-8reps

1: 56kg- 6reps
2: 56kg- 5reps
3: 56kg- 5reps
4: 56kg- 5reps
5: 56kg- 5reps

dumbell flyes 3x5-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 32kg- 8reps

Dumbbell Pullover 3x8-12reps.

1: 30kg 8reps
2: 30kg 7reps
3: 30kg 7reps

close grip bænkpress 3x8reps

1: 52,5kg- 8reps
2: 52,5kg- 7reps
3: 55kg- 6reps
4: 55kg- 6reps
5: 55kg- 5reps

dips 5x5-10reps

1: bw+14kg- 6reps
2: bw+14kg- 5reps
3: bw+14kg- 5reps
4: bw+14kg- 5reps
5: bw+14kg- 5reps

fransk press 3x6-8reps

1: 28,5kg- 7reps
2: 28,5kg- 6reps
3: 28,5kg- 6reps

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

Weighted Vertical Leg-Hip Raise 3x10-15reps med 2kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

15min på cykel

Dagens træning D.23-02-2010.

ryg/biceps

Dødløft:5x5-8reps

1: 8reps- 80kg
2: 6reps- 90kg
3: 5reps- 95kg
4: 5reps- 95kg
5: 5reps- 100kg

bent over rows 5x5-8reps

1: 8reps- 57,5kg
2: 7reps- 60kg
3: 7reps- 60kg
4: 7reps- 60kg
5: 6reps- 62,5kg

Pullups 5x5-8 reps krops vægt.

træk bag nak: 3x6-8reps

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

Close Grip Pulldown 3x6-8reps

1: 60kg- 7reps
2: 60kg- 6reps
3: 60kg- 6reps

Rope Lat Pulldown 3x8-12reps

1: 40kg- 10reps
2: 40kg- 10reps
3: 40kg- 9reps

Dumbbell Lying Rear Delt Row 3x8-10reps

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

hammers curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 36kg- 8reps

dumbell Preacher Curl 3x6-8reps

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

barbell shurgs i smich stativ3x8-10reps

1: 75kg- 10reps
2: 80kg- 8reps
3: 80kg- 8reps
4: 80kg- 8reps
5: 80kg- 8reps

45-degree Hyperextension 3x12reps med 10kg extra vægt

15min på crosstrainer.

Imponeret over din curl styrke taget i betragtning du er så klein. Vi har lidt samme kropsbygning bortset fra jeg er højere :p

Lige en kommentar til din squat video: længere med med røven. Du skal have røven længere end end dine knæ. Tag evt. skoene af når du kører squat.

den vægt jeg skriver i curl er for 2db, så vis jeg skriver 32kg så er det 16kg i hver hånd..

og med hensyn til min squat teknik har jeg siden at de videoer er optaget, har jeg taget lidt vægt af for at komme helt i bund nu og det er lykkes det bliver bedre og bedre...

Ah. Stadig mere end jeg tager

Dagens træning D.24-02-2010.

Ben/skulder/mave

squat: 5x5-8reps kørte ikke tungt idag da jeg pøvede at forbedre min teknik, det går fremad med teknikken

1:60kg- 9reps
2:70kg- 6reps
3:72,5kg- 5reps
4:72,5kg- 5reps
5:75kg- 5reps

Front squat 3x6-8reps

1:52,5kg- 6reps
2:52,5kg- 6reps
3:52,5kg- 6reps
4:55kg- 5reps

Leg Calf Raise hvor man står på et bræt. 3x12-15reps med extra vægt

1:64kg- 12reps
2:64kg- 10reps
3:64kg- 10reps
4:64kg- 10reps
5:64kg- 10reps

singel standing Cable Lying Leg Curl 4x6-10reps. kan ikke huske antal kg

Military presses 5x5-8reps

1:37,5kg- 9reps
2:37,5kg- 8reps
3:37,5kg- 8reps
4:40kg- 6reps
5:40kg- 6reps

Front Lateral Raise 4x10reps

1:20kg- 9reps
2:20kg- 8reps
3:20kg- 8reps
4:20kg- 8reps

Dumbbell Lateral Raise 4x8-10reps

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

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

Weighted Vertical Leg-Hip Raise 3x8-15reps med 2kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

20min på cykel

Dagens træning D.25-02-2010.

bryst/triceps

bænkpress 5x5-8reps

1: 65kg- 8reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 72,5kg- 5reps

skrå bænkpress med håndvægte: 5x5-8reps

1: 56kg- 6reps
2: 56kg- 5reps
3: 56kg- 5reps
4: 52kg- 7eps
5: 52kg- 6reps

dumbell flyes 3x5-8reps

1: 32kg- 9reps
2: 32kg- 8reps
3: 32kg- 8reps

Dumbbell Pullover 3x8-12reps.

1: 30kg 8reps
2: 30kg 8reps
3: 30kg 7reps

close grip bænkpress 3x8reps

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

dips 5x5-10reps

1: bw+12kg- 7reps
2: bw+12kg- 7reps
3: bw+12kg- 6reps
4: bw+12kg- 6reps
5: bw+12kg- 6reps

fransk press 3x6-8reps

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

Cable One Arm Pushdown 3x8reps

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

15min på crosstrainer

Dagens træning D.26-02-2010.

ryg/biceps/mave

Dødløft:5x5-8reps

1: 8reps- 80kg
2: 7reps- 90kg
3: 7reps- 90kg
4: 5reps- 95kg
5: 5reps- 100kg

bent over rows 5x5-8reps

1: 8reps- 57,5kg
2: 8reps- 57,5kg
3: 7reps- 60kg
4: 6reps- 60kg
5: 5reps- 65kg

Pullups 5x5-8 reps krops vægt.

træk bag nak: 3x6-8reps

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

Cable Seated Row 3x8-10reps

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

Rope Lat Pulldown 3x8-12reps

1: 42,5kg- 9reps
2: 42,5kg- 8reps
3: 42,5kg- 8reps

Dumbbell Lying Rear Delt Row 3x8-10reps

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

hammers curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 32kg- 8reps

dumbell Preacher Curl 3x6-8reps

1: 28kg- 9reps
2: 28kg- 8reps
3: 28kg- 8reps

barbell shurgs i smich stativ3x8-10reps

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

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

Weighted Vertical Leg-Hip Raise 3x10-15reps

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

en lille extra tur på løbebåndet

Dagens træning D.27-02-2010.

Ben/skulder

squat: 5x5-8reps kørte ikke tungt idag da jeg pøvede at forbedre min teknik, det går fremad med teknikken

1:60kg- 10reps
2:70kg- 6reps
3:70kg- 6reps
4:75kg- 5reps
5:77,5kg- 5reps

Front squat 3x6-8reps

1:52,5kg- 6reps
2:52,5kg- 6reps
3:52,5kg- 6reps
4:57,5kg- 5reps

Smith Standing Leg Calf Raise 5x 8-10reps

1:70kg- 10reps
2:70kg- 10reps
3:70kg- 8reps
4:70kg- 8reps
5:80kg- 8reps

singel standing Cable Lying Leg Curl 3x6-10reps. kan ikke huske antal kg

prøvede også lige at køre lidt goodmorgning..

Military presses 5x5-8reps

1:37,5kg- 8reps
2:37,5kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:45kg- 4reps

Front Lateral Raise 4x10reps

1:20kg- 9reps
2:20kg- 9reps
3:20kg- 8reps

Dumbbell Lateral Raise 4x8-10reps

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

Cable Upright Row 3x 8-12reps kan ikke huske antal kg..

45-degree Hyperextension 3x12reps med 10kg extra vægt

15min på cykel

Dagens træning D.01-03-2010.

bryst/triceps/mave

bænkpress 5x5-8reps

1: 65kg- 8reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 75kg- 5reps med spotter.

skrå bænkpress med håndvægte: 5x5-8reps

1: 56kg- 6reps
2: 56kg- 6reps
3: 56kg- 6reps
4: 56kg- 6reps
5: 60kg- 4reps

dumbell flyes 3x5-8reps

1: 36kg- 8reps
2: 36kg- 7reps
3: 36kg- 6reps

Dumbbell Pullover 3x8-12reps.

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

close grip bænkpress 3x8reps

1: 52,5kg- 7reps
2: 52,5kg- 7reps
3: 52,5kg- 7reps
4: 55kg- 6reps
5: 55kg- 6reps

dips 5x5-10reps

1: bw+12kg- 7reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+12kg- 6reps
5: bw+12kg- 6reps

fransk press 4x6-8reps

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

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

Weighted Vertical Leg-Hip Raise 3x10-15reps med 2kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

15min på cykel

Dagens træning D.2-03-2010.

ryg/biceps

Dødløft:5x5-8reps

1: 10reps- 80kg
2: 7reps- 90kg
3: 5reps- 95kg
4: 5reps- 100kg
5: 4reps- 105kg den var hård..

bent over rows 5x5-8reps

1: 8reps- 57,5kg
2: 8reps- 57,5kg
3: 8reps- 57,5kg
4: 7reps- 60kg
5: 5reps- 65kg

Pullups 5x5-8 reps krops vægt.

træk bag nak: 3x6-8reps

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

Cable Seated Row 3x8-10reps

1: 30kg- 12reps
2: 35kg- 8reps
3: 40kg- 7reps

Rope Lat Pulldown 3x8-12reps

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

Dumbbell Lying Rear Delt Row 3x8-10reps

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

hammers curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 32kg- 8reps

dumbell Preacher Curl 3x6-8reps

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

barbell shurgs i 3x8-15reps

1: 60kg- 14reps
2: 70kg- 8reps
3: 70kg- 8reps
4: 70kg- 8reps
5: 70kg- 8reps

45-degree Hyperextension 3x12reps med 10kg extra vægt

15min på crosstrainer

Dagens træning D.3-03-2010.

Ben/skulder/mave

squat: 5x5-8reps

1:60kg- 10reps
2:70kg- 7reps
3:72,5kg- 6reps
4:75kg- 5reps
5:80kg- 5reps den var hård men god...

Front squat 3x6-8reps

1:52,5kg- 7reps
2:52,5kg- 7reps
3:55kg- 6reps
4:60kg- 4reps

Smith Standing Leg Calf Raise 5x 8-10reps

1:60kg- 15reps
2:65kg- 12reps
3:70kg- 10reps
4:70kg- 10reps
5:70kg- 10reps

goodmorgning 4x10-15reps første gang jeg kørte øvelsen så skulle lige øve lidt teknik..

1:17kg- 15reps
2:20kg- 13reps
3:25kg- 12reps
4:25kg- 12reps

Military presses 5x5-8reps

1:37,5kg- 9reps
2:37,5kg- 8reps
3:37,5kg- 8reps
4:40kg- 6reps
5:40kg- 6reps

Front Lateral Raise 4x10reps

1:20kg- 10reps
2:20kg- 9reps
3:20kg- 8reps

Dumbbell Lateral Raise 4x8-10reps

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


Cable Upright Row 3x 8-12reps kan ikke huske antal kg.

Incline Sit-up med 10kg extra vægt. 3x8-12reps

Weighted Vertical Leg-Hip Raise 3x10-15reps med 2kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

15min på crosstrainer

Dagens træning D.4-03-2010

bryst/triceps

bænkpress 5x5-8reps

1: 65kg- 8reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 72,5kg- 5reps
5: 75kg- 5reps med spotter.

skrå bænkpress med håndvægte: 5x5-8reps

1: 56kg- 6reps
2: 56kg- 6reps
3: 56kg- 6reps
4: 56kg- 6reps
5: 60kg- 4reps

dumbell flyes 3x5-8reps

1: 36kg- 8reps
2: 36kg- 8reps
3: 36kg- 7reps

Dumbbell Pullover 3x8-12reps.

1: 30kg 9reps
2: 30kg 8reps
3: 30kg 7reps

close grip bænkpress 3x8reps

1: 52,5kg- 7reps
2: 52,5kg- 7reps
3: 52,5kg- 7reps
4: 55kg- 6reps
5: 57,5kg- 4reps gik død på 5reps.

dips 5x5-10reps

1: bw+12kg- 7reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+16kg- 6reps

triceps push down 5x6-14reps

1: 17,5kg- 15reps
2: 22,5kg- 10reps
3: 25kg- 8reps
4: 27,5- 7reps
5: 27,5- 7reps

en lille extra løbetur.

Dagens træning D.05-03-2010

ryg/biceps/mave

Dødløft:5x5-8reps

1: 10reps- 80kg
2: 7reps- 90kg
3: 5reps- 95kg
4: 5reps- 100kg
5: 4reps- 105kg

bent over rows 5x5-8reps

1: 8reps- 57,5kg
2: 8reps- 57,5kg
3: 7reps- 60kg
4: 6reps- 62,5kg
5: 5reps- 65kg

Pullups 5x5-8 reps krops vægt.

træk bag nak: 3x6-8reps

1: 60kg- 7reps
2: 55kg- 7reps
3: 55kg- 7reps mine skuldre drillede lidt idag..

yats row 3x8-12reps

1: 40kg- 12reps
2: 50kg- 8reps
3: 55kg- 8reps

Rope Lat Pulldown 3x8-12reps

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

Dumbbell Lying Rear Delt Row 3x8-10reps

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

hammers curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 36kg- 5reps

dumbell Preacher Curl 3x6-8reps

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

Barbell Reverse Curl 3x10reps- 17kg

barbell shurgs 3x8-12reps

1: 70kg- 14reps
2: 75kg- 12reps
3: 75kg- 12reps

Incline Sit-up med 10kg extra vægt. 3x8-12reps

Weighted Vertical Leg-Hip Raise 3x10-15reps 3kg extra vægt

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

en lille extra tur på løbebåndet

Dagens træning D.06-03-2010.

Ben/skulder

squat: 5x5-8reps

1:60kg- 10reps
2:70kg- 7reps
3:72,5kg- 6reps
4:75kg- 5reps
5:80kg- 5reps den var hård men god...

Front squat 3x6-8reps

1:52,5kg- 7reps
2:52,5kg- 7reps
3:55kg- 6reps
4:60kg- 5reps

Standing Leg Calf Raise hvor man står på et bræt 3x 8-12reps

1:64kg- 12reps
2:64kg- 12reps
3:64kg- 12reps

singel standing leg calf rasie med 16kg håndvægt 2x12reps

goodmorgning 4x10-15reps første gang jeg kørte øvelsen så skulle lige øve lidt teknik..

1:20kg- 14reps
2:25kg- 12reps
3:27kg- 10reps
4:30kg- 8reps

Military presses 5x5-8reps

1:37,5kg- 9reps
2:37,5kg- 9reps
3:40kg- 7reps
4:42,5kg- 6reps
5:45kg- 5reps

barbell Front Lateral Raise 3x10reps

1:15kg- 10reps
2:15kg- 9reps
3:17kg- 8reps

Dumbbell Lateral Raise 3x8-10reps

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

Cable Upright Row 3x8reps

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

Cable Standing Leg Curl 3x8-12reps kan ikke huske antal kg.

15min på cykel

Dagens træning D.08-03-2010.

bryst/triceps/mave

bænkpress 5x5-8reps

1: 65kg- 9reps
2: 70kg- 6reps
3: 70kg- 5reps
4: 72,5kg- 5reps
5: 77,5kg- 4reps med spotter.

skrå bænkpress med håndvægte: 5x5-8reps

1: 56kg- 7reps
2: 56kg- 6reps
3: 56kg- 6reps
4: 60kg- 5reps
5: 60kg- 5reps

dumbell flyes 3x5-8reps

1: 36kg- 8reps
2: 36kg- 8reps
3: 36kg- 7reps

Dumbbell Pullover 3x8-12reps.

1: 30kg 9reps
2: 30kg 8reps
3: 30kg 7reps

close grip bænkpress 3x8reps

1: 57,5kg- 5reps
2: 55kg- 6reps
3: 55kg- 6reps
4: 52,5kg- 6reps
5: 52,5kg- 6reps

dips 5x5-10reps

1: bw+12kg- 7reps
2: bw+12kg- 7reps
3: bw+12kg- 6reps
4: bw+14kg- 6reps
5: bw+14kg- 6reps

triceps push down 5x6-14reps

1: 25kg- 12reps
2: 27,5kg-8reps
3: 27,5kg- 8reps
4: 27,5kg- 7reps
5: 27,5kg- 7reps

Incline Sit-up med 10kg extra vægt. 3x8-12reps

Weighted Vertical Leg-Hip Raise 3x10-15reps 3kg extra vægt

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

15min på crosstrainer.