Dagens træning D.09-03-2010.

ryg/biceps

Dødløft:5x5-8reps

1: 10reps- 80kg
2: 7reps- 90kg
3: 6reps- 95kg
4: 5reps- 100kg
5:54reps- 105kg

bent over rows 5x5-8reps øvede teknik i dag

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

Pullups 5x5-8 reps krops vægt.

pulldown: 3x6-8reps

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

Cable Seated Row 3x8-12reps

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

barbell Preacher Curl 3x6-8reps

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

Barbell Reverse Curl 3x10reps

1: 17kg- 12reps
2: 17kg- 12reps
3: 20kg- 8reps

Cable Curl 3x6-8reps kan ikke huske antal kg

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 14reps
2: 80kg- 10reps
3: 80kg- 10reps
4: 80kg- 9reps
5: 80kg- 8reps

15min på crosstrainer

Dagens træning D.10-03-2010.

Ben/skulder/mave

squat: 5x5-8reps

1:60kg- 10reps
2:70kg- 8reps
3:75kg- 6reps
4:77,5kg- 5reps
5:82,5kg- 4reps den var hård men god...

Front squat 3x6-8reps

1:55kg- 7reps
2:55kg- 7reps
3:60kg- 5reps

Smith Standing Leg Calf Raise 4x 8-10reps

1:70kg- 13reps
2:75kg- 12reps
3:75kg- 10reps
4:75kg- 10reps

Seated Leg Curl 4x6-12reps

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

Leg Extension 4x6-12reps kan ikke huske antal kg

Seated Leg Press 3x8reps

1:90kg- 8reps
2:100kg- 8reps
3:110kg- 8reps

Military presses 5x5-8reps

1:37,5kg- 9reps
2:37,5kg- 8reps
3:40kg- 7reps
4:40kg- 6reps
5:40kg- 7reps

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

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

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

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

15min på crosstrainer

Dagens træning D.11-03-2010.

bryst/triceps

bænkpress 6x5-8reps

1: 65kg- 8reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 72,5kg- 5reps
6: 77,5kg- 4reps med spotter den var hård..

skrå bænkpress med håndvægte: 6x5-8reps

1: 56kg- 7reps
2: 56kg- 7reps
3: 56kg- 6reps
4: 56kg- 6reps
5: 60kg- 4reps
6: 48kg- 8reps

dumbell flyes incline 4x5-8reps

1: 36kg- 8reps
2: 36kg- 7reps
3: 36kg- 6reps
4: 32kg- 8reps

close grip bænkpress 5x8reps

1: 52,5kg- 7reps
2: 52,5kg- 7reps
3: 52,5kg- 7reps
4: 55kg- 6reps
5: 57,5kg- 5reps med spotter

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 3x6-14reps

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

fransk press 4x6-8reps

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

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

15min på crosstrainer.

Dagens træning D.12-03-2010.

ryg/biceps/mave

Dødløft:5x5-8reps

1: 10reps- 80kg
2: 8reps- 90kg
3: 7reps- 95kg
4: 5reps- 100kg
5: 4reps- 107,5kg

bent over rows 5x5-8reps øvede teknik i dag

1: 9reps- 57,5kg
2: 8reps- 60kg
3: 8reps- 60kg
4: 7reps- 62,5kg
5: 5reps- 65kg

Pullups 5x5-8 reps krops vægt. gik godt idag

pulldown: 3x6-8reps

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

Cable Seated Row 3x8-12reps

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

Dumbbell Bent-over Row 3x8-12reps kørte ikke tungt da det er første gang i lang tid jeg kørte den, så tekniken skulle lige på plads.

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

Dumbbell Rear Lateral Raise 3x8-10reps

1: 16kg- 10reps
2: 18kg- 8reps
3: 20kg- 8reps

hammers curl 3x6-8reps

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

Dumbbell Curl 3x6-8reps

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

Barbell Reverse Curl 3x8reps

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

lidt biceps cabel curl til at slutte af med.

barbell shurgs i smitch stativ 5x8-12reps

1: 75kg- 10reps
2: 80kg- 8reps
3: 80kg- 8reps
4: 80kg- 8reps
5: 82,5kg- 8reps

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

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

en lille extra løbe tur på 15min..

Dagens træning D.13-03-2010.

Ben/skulder

squat: 5x5-8reps

1:60kg- 12reps
2:70kg- 8reps
3:75kg- 6reps
4:77,5kg- 5reps
5:80kg- 5reps den var hård men god...

Front squat 3x6-8reps

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

Smith Standing Leg Calf Raise 4x 8-10reps

1:70kg- 14reps
2:75kg- 12reps
3:75kg- 10reps
4:80kg- 8reps

Seated Leg Curl 4x6-12reps

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

Leg Extension 4x6-12reps kan ikke huske antal kg

Seated Leg Press 3x8reps

1:100kg- 8reps
2:110kg- 8reps
3:120kg- 8reps

Military presses 5x5-8reps

1:37,5kg- 9reps
2:37,5kg- 8reps
3:40kg- 7reps
4:40kg- 6reps
5:42,5kg- 6reps

Front Lateral Raise 4x10reps

1:20kg- 10reps
2:24kg- 6reps
3:24kg- 6reps

Dumbbell Lateral Raise 4x8-10reps

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

Dumbbell Shoulder Press 3x6-8reps

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

Barbell 45-degree Hyperextension med 10kg extra vægt. 3x12-14reps

20min på cykel

Dagens træning D.15-03-2010.

bryst/triceps/mave

bænkpress 6x5-8reps

1: 65kg- 10reps
2: 70kg- 6reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 72,5kg- 5reps
6: 77,5kg- 4reps med spotter den var hård..

skrå bænkpress med håndvægte: 6x5-8reps

1: 56kg- 8reps
2: 56kg- 7reps
3: 60kg- 4reps
4: 60kg- 5reps
5: 56kg- 5reps
6: 48kg- 8reps

dumbell flyes incline 4x5-8reps

1: 36kg- 8reps
2: 36kg- 7reps
3: 36kg- 6reps
4: 32kg- 8reps

close grip bænkpress 5x8reps

1: 52,5kg- 7reps
2: 52,5kg- 7reps
3: 52,5kg- 7reps
4: 55kg- 6reps
5: 57,5kg- 5reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+16kg- 6reps

triceps push down 5x6-14reps

1: 27,5kg- 10reps
2: 30kg- 6reps
3: 27,5kg- 8reps
4: 27,5kg- 8reps
5: 27,5kg- 8reps

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

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

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

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps


15min på crosstrainer.

Dagens træning D.16-03-2010.

ryg/biceps

Dødløft:6x5-8reps

1: 10reps- 80kg
2: 8reps- 90kg
3: 7reps- 95kg
4: 6reps- 100kg
5: 5reps- 105kg
6: 4reps- 110kg

bent over rows 5x5-8reps øvede teknik i dag

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

Pullups 5x5-8 reps krops vægt. gik godt idag

pulldown: 3x6-8reps

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

Cable Seated Row 3x8-12reps

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

Dumbbell Bent-over Row 3x8-12reps

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

Dumbbell Rear Lateral Raise 3x8-10reps

1: 18kg- 10reps
2: 20kg- 8reps
3: 20kg- 8reps

hammers curl 4x6-8reps

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

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 10reps
2: 14kg- 9reps
3: 14kg- 8reps

Barbell Reverse Curl 3x8reps

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

dumbell shurgs 5x8-12reps

1: 60kg- 14reps
2: 64kg- 12reps
3: 64kg- 11reps
4: 64kg- 10reps
5: 64kg- 10reps

Barbell 45-degree Hyperextension 3x12-14reps med 10kg extra vægt.

15min på cykel.

Dagens træning D.17-03-2010.

Ben/skulder/mave

squat: 5x5-8reps

1:60kg- 12reps
2:70kg- 8reps
3:75kg- 6reps
4:80kg- 5reps
5:82, 4eps den var hård men god...

Front squat 3x6-8reps

1:55kg- 7reps
2:55kg- 7reps
3:60kg- 6reps

Smith Standing Leg Calf Raise 4x 8-10reps

1:50kg- 14reps
2:70kg- 12reps
3:70kg- 10reps
4:70kg- 10reps

Seated Leg Curl 5x6-12reps

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

Leg Extension 5x6-12reps

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

Seated Leg Press 3x8reps

1:100kg- 10reps
2:110kg- 8reps
3:120kg- 6reps

Military presses 5x5-8reps

1:37,5kg- 9reps
2:37,5kg- 9reps
3:37,5kg- 8reps
4:40kg- 6reps
5:42,5kg- 6reps

Front Lateral Raise 3x10reps

1:24kg- 7reps
2:24kg- 7reps
3:24kg- 7reps

Dumbbell Lateral Raise 3x8-10reps

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

Cable One Arm Lateral Raise 3x6-8reps skiftevist hver arm uden pauser.

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

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

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps


15min på crosstrainer.

Dagens træning D.18-03-2010.

der var ikke meget energi tilbage i dag..

bryst/triceps

bænkpress 6x5-8reps

1: 65kg- 10reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 72,5kg- 5reps
6: 77,5kg- 4reps med spotter den var hård..

skrå bænkpress med håndvægte: 6x5-8reps

1: 56kg- 7reps
2: 56kg- 7reps
3: 56kg- 6reps
4: 60kg- 5reps
5: 56kg- 5reps
6: 48kg- 8reps

dumbell flyes incline 4x5-8reps

1: 36kg- 8reps
2: 36kg- 7reps
3: 36kg- 6reps
4: 32kg- 8reps

close grip bænkpress 5x8reps

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

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+16kg- 6reps

triceps push down 4x6-14reps

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

fransk press 4x6-8reps

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

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

Cabel triceps Kickback 3x8reps kan ikke huske antal kg.

17,5min på crosstrainer

Dagens træning D.19-03-2010.

ryg/biceps/mave

Dødløft:5x5-8reps

1: 10reps- 80kg
2: 8reps- 90kg
3: 7reps- 95kg
4: 6reps- 100kg
5: 5reps- 105kg
6: 3reps- 110kg

Pullups 6x5-8 reps krops vægt. gik godt idag

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

Dumbbell Bent-over Row 6x8-12reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps
6: 30kg- 6reps

pulldown: 3x6-8reps

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

Cable Wide Grip Seated Row 3x8-12reps

1: 25kg- 12reps
2: 30kg- 10reps
3: 35kg- 8reps

Dumbbell Rear Lateral Raise 3x8-10reps

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

Dumbbell Preacher Curl 3x6-8reps

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

hammers Curl 3x6-8reps

1: 32kg- 8reps
2: 32kg- 8reps
3: 36kg- 5reps
4: 36kg- 5reps

Barbell Reverse Curl 3x8reps

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

lidt biceps cabel curl til at slutte af med.

dumbell shurgs 5x8-12reps

1: 60kg- 14reps
2: 64kg- 10reps
3: 64kg- 10reps
4: 64kg- 9reps
5: 64kg- 8reps

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

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

18min på crosstrainer

Dagens træning D.20-03-2010.

Ben/skulder

squat: 5x5-8reps

1:60kg- 12reps
2:70kg- 8reps
3:75kg- 5reps
4:77,5- 5reps
5:80kg- reps den var hård men god...

Front squat 4x6-8reps

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

Smith Standing Leg Calf Raise 4x 8-10reps

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

Seated Leg Curl 5x6-12reps

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

Leg Extension 5x6-12reps

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

Seated Leg Press 3x8reps

1:100kg- 10reps
2:110kg- 8reps
3:120kg- 6reps

Military presses10x8-10reps GT-Style var godt syret til i skulderene efter sådan en omgang, men ville lige prøve noget andet i dag.

1:30kg- 10reps
2:30kg- 10reps
3:30kg- 10reps
4:30kg- 10reps
5:30kg- 10reps
6:30kg- 10reps
7:27kg- 8reps
8:27kg- 8reps
9:27kg- 8reps
10:27kg- 8reps

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 3x8-10reps

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

45-degree Hyperextension 3x12reps med 10kg extravægt.

15min på cykel.

christianwww skrev:Dumbbell Preacher Curl 3x6-8reps

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

Hold da kæft en gun-styrke

Du curler over en tredjedel af hvad du squatter. Det virker sq lidt mistænksomt

hehe rolig nu det er den samlede vægt på 2håndvægte, så vis der står 36kg=18kg i hver hånd. det er måske også en underligt måde at skrive det på.. bliver ændret...

christianww skrev:hehe rolig nu det er den samlede vægt på 2håndvægte, så vis der står 36kg=18kg i hver hånd. det er måske også en underligt måde at skrive det på.. bliver ændret...

Arh ja, så kan jeg bedre forstå det

Dagens træning D.22-03-2010.

bryst/triceps/mave

bænkpress 6x5-8reps

1: 65kg- 10reps
2: 70kg- 6reps
3: 70kg- 6reps
4: 72,5kg- 5reps
5: 75kg- 5reps
6: 77,5kg- 4reps med spotter den var hård..

skrå bænkpress med håndvægte: 6x5-8reps

1: 56kg- 7reps
2: 56kg- 7reps
3: 60kg- 5reps
4: 58kg- 6reps
5: 56kg- 5reps
6: 48kg- 8reps

dumbell flyes incline 4x5-8reps

1: 18kg- 8reps
2: 18kg- 7reps
3: 18kg- 6reps
4: 16kg- 8reps

close grip bænkpress 3x8reps

1: 50kg- 8reps
2: 52,5kg- 7reps
3: 55kg- 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 4x6-14reps

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

fransk press 6x6-8reps hvor der blev kørt 10reps closegrip lige efter.

1: 27,5kg- 8reps
2: 27,5kg- 8reps
3: 27,5kg- 8reps
4: 27,5kg- 8reps
5: 27,5kg- 7reps
6: 27,5kg- 6reps

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

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

Cable Kneeling Crunch 5x8-14reps

Cable Side Bend 3x8-12reps

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

15min på crosstrainer

Dagens træning D.23-03-2010.

ryg/biceps

Dødløft:6x5-8reps kørte ikke tung idag prøvede at forbedre min teknik...

1: 10reps- 70kg
2: 8reps- 80kg
3: 7reps- 85kg
4: 6reps- 90kg
5: 5reps- 90kg
6: 5reps- 90kg

Pullups 6x5-8 reps krops vægt.

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps
6: 30kg- 6reps
7: 30kg- 5reps

pulldown: 3x6-8reps

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

Cable Wide Grip Seated Row 4x8-12reps

1: 30kg- 11reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 40kg- 6reps

Dumbbell Rear Lateral Raise 3x8-10reps

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

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 10reps
2: 14kg- 9reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

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

Barbell Reverse Curl 3x8reps

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

lidt biceps cabel curl til at slutte af med.

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 14reps
2: 75kg- 10reps
3: 77,5kg- 10reps
4: 77,5kg- 9reps
5: 77,5kg- 8reps

sluttede lige af med 3x8reps biceps curl med reb.

15min på crosstrainer

Dagens træning D.24-03-2010.

Ben/skulder/mave

squat: 5x5-8reps

1:60kg- 12reps
2:70kg- 8reps
3:72,5kg- 7reps
4:75kg- 6reps
5:80kg- 5reps den var hård men god...

Front squat 4x6-8reps

1:55kg- 7reps
2:55kg- 7reps
3:60kg- 5reps
4:62,5kg- 5reps

Smith Standing Leg Calf Raise 4x 8-10reps

1:60kg- 12reps
2:60kg- 12reps
3:60kg- 11reps
4:60kg- 10reps

Seated Leg Curl 5x6-12reps

1:55kg- 10reps
2:60kg- 8reps
3:60kg- 8reps
4:60kg- 8reps
5:65kg- 6reps dropset 50kg 8reps.

Leg Extension 5x6-12reps

1:55kg- 9reps
2:60kg- 8reps
3:60kg- 8reps
4:60kg- 8reps
5:65kg- 8reps

Seated Calf Extension 4x15reps

1: 25kg- 15reps
2: 27,5kg- 15reps
3: 27,5kg- 15reps
4: 27,5kg- 15reps

Military presses 6x5-8reps

1:32kg- 10reps
2:32kg- 10reps
3:32kg- 10reps
4:35kg- 8reps
5:35kg- 8reps
6:35kg- 8reps

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 4x8-10reps

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

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

Weighted Leg-Hip Raise 3x12-15reps med 3kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Dumbell Side Bend 3x8-12reps

17min på crosstrainer.

Dagens træning D.25-03-2010.

bryst/triceps/mave

bænkpress 6x5-8reps

1: 65kg- 10reps
2: 70kg- 6reps
3: 70kg- 6reps
4: 72,5kg- 5reps
5: 72,5kg- 5reps
6: 77,5kg- 4reps med spotter den var hård..

skrå bænkpress med håndvægte: 6x5-8reps

1: 56kg- 8reps
2: 56kg- 7reps
3: 60kg- 5reps
4: 58kg- 6reps
5: 56kg- 5reps
6: 48kg- 8reps

dumbell flyes 4x5-8reps

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

Dumbbell Bench Press 3x8reps

1: 52kg- 7reps
2: 52kg- 7reps
3: 52kg- 7reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+16kg- 6reps

triceps push down 4x6-14reps

1: 25kg- 12reps
2: 27,5kg- 8reps
3: 27,5kg- 8reps
4: 30kg- 8reps dropset 20kg 8reps dropset 10kg 12reps

fransk press 5x6-8reps hvor der blev kørt 10reps closegrip lige efter.

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


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

Cable Bent-over Triceps Extension 3x8-12reps

Dagens træning D.26-03-2010

ryg/biceps/mave

Dødløft:6x5-8reps kørte ikke tung idag prøvede at forbedre min teknik...

1: 8reps- 70kg
2: 8reps- 70kg
3: 7reps- 80kg
4: 6reps- 80kg
5: 6reps- 80kg
6: 4reps- 100kg

Pullups 6x5-8 reps krops vægt.

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps
6: 30kg- 6reps
7: 30kg- 6reps

pulldown: 3x6-8reps

1: 50kg- 9reps
2: 50kg- 8reps
3: 55kg- 7reps

Cable Wide Grip Seated Row 4x8-12reps

1: 30kg- 10reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 40kg- 6reps

Dumbbell Rear Lateral Raise 3x8-10reps

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

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 10reps
2: 14kg- 9reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

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

Barbell Reverse Curl 3x8reps kørte superset med barbell curl uden pause.

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

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 14reps
2: 75kg- 10reps
3: 75kg- 9reps
4: 75kg- 9reps
5: 75kg- 8reps

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

Weighted Leg-Hip Raise 3x12-15reps med 3kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Dumbell Side Bend 3x8-12reps

30min på crosstrainer

Dagen træning D.27-03-2010.

Ben/skulder

squat: 5x5-8reps

1:60kg- 12reps
2:70kg- 8reps
3:72,5kg- 7reps
4:72,5kg- 6reps
5:80kg- 5reps den var hård men god...

Front squat 4x6-8reps

1:55kg- 7reps
2:55kg- 7reps
3:60kg- 5reps
4:62,5kg- 5reps

Smith Standing Leg Calf Raise 4x 8-10reps

1:60kg- 12reps
2:60kg- 12reps
3:60kg- 11reps
4:60kg- 10reps

Seated Leg Curl 5x6-12reps

1:55kg- 11reps
2:60kg- 8reps
3:60kg- 8reps
4:60kg- 8reps
5:65kg- 6reps dropset 50kg 8reps.

Leg Extension 5x6-12reps

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

Seated Calf Extension 4x15reps

1: 27,5kg- 15reps
2: 32,5kg- 15reps
3: 32,5kg- 15reps
4: 32,5kg- 15reps

Military presses 6x5-8reps

1:32kg- 10reps
2:32kg- 10reps
3:32kg- 10reps
4:35kg- 8reps
5:35kg- 7reps
6:35kg- 7reps

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 4x8-10reps

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

Cable One Arm Lateral Raise 3x6-8reps skiftevist hver arm uden pauser.

45-degree Hyperextension 3x12reps med 10kg extravægt.

15min på crosstrainer

Dagens træning D.29-03-2010.

bryst/triceps/mave

bænkpress 6x5-8reps

1: 65kg- 10reps
2: 70kg- 6reps
3: 70kg- 6reps
4: 70kg- 6reps
5: 72,5kg- 5reps
6: 77,5kg- 4reps med spotter den var hård..

skrå bænkpress med håndvægte: 6x5-8reps

1: 56kg- 8reps
2: 60kg- 5reps
3: 56kg- 6reps
4: 56kg- 6reps
5: 56kg- 5reps
6: 48kg- 8reps

dumbell flyes 4x5-8reps

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

Dumbbell Bench Press 3x8reps

1: 52kg- 7reps
2: 52kg- 7reps
3: 52kg- 7reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 8reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+16kg- 6reps

triceps push down 4x6-14reps

1: 27,5kg- 8reps
2: 27,5kg- 8reps
3: 27,5kg- 8reps
4: 30kg- 7reps

fransk press 6x6-8reps hvor der blev kørt 10reps closegrip lige efter.

1: 27,5kg- 8reps
2: 27,5kg- 8reps
3: 27,5kg- 8reps
4: 27,5kg- 8reps
5: 27,5kg- 7reps
6: 27,5kg- 8reps

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

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

Weighted Leg-Hip Raise 3x12-15reps med 3kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Dumbell Side Bend 3x8-12reps

15min på crosstrainer

Dagens træning D.30-03-2010.

ryg/biceps

Dødløft:6x5-8reps kørte ikke tung idag prøvede at forbedre min teknik syntes det går frem ad med teknikken...

1: 7reps- 70kg
2: 7reps- 75kg
3: 6reps- 80kg
4: 6reps- 85kg
5: 6reps- 90kg
6: 5reps- 90kg

Pullups 6x5-8 reps krops vægt.

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps
6: 30kg- 6reps
7: 30kg- 6reps

pulldown: 3x6-8reps

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

Cable Wide Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 40kg- 6reps

Dumbbell Rear Lateral Raise 3x8-10reps

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

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 10reps
2: 14kg- 9reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

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

Barbell Reverse Curl 3x8reps kørte superset med barbell curl uden pause.

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

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 12reps
2: 75kg- 9reps
3: 75kg- 9reps
4: 75kg- 9reps
5: 75kg- 8reps

sluttede lige af med lidt cabel curl med reb. 3x8reps.

17min på crosstrainer

Dagens træning D.31-03-2010

squat: 5x5-8reps

1:60kg- 12reps
2:70kg- 8reps
3:75kg- 6reps
4:77,5kg- 5reps
5:82,5kg- 4reps den var hård men god...

Front squat 4x6-8reps

1:55kg- 7reps
2:55kg- 7reps
3:60kg- 5reps
4:62,5kg- 5reps

Barbell Straight-back Straight-leg Deadlift 4x 8-10reps kørte ikke tung da det var første gang jeg kørte den.

1:40kg- 10reps
2:50kg- 8reps
3:50kg- 8reps
4:55kg- 8reps

Smith Standing Leg Calf Raise 4x 8-10reps

1:50kg- 14reps
2:60kg- 10reps
3:60kg- 11reps
4:60kg- 10reps

Seated Leg Curl 5x6-12reps

1:55kg- 10reps
2:60kg- 8reps
3:60kg- 8reps
4:60kg- 8reps


Leg Extension 5x6-12reps

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

Seated Calf Extension 4x15reps

1: 27,5kg- 15reps
2: 27,5kg- 15reps
3: 27,5kg- 15reps
4: 32,5kg- 15reps

Dumbbell Shoulder Press 5x8reps

1:18kg- 8reps
2:18kg- 8reps
3:18kg- 8reps
4:20kg- 8reps
5:20kg- 7reps

Military presses 3x5-8reps

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

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 4x8-10reps

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

Cable One Arm Lateral Raise 3x6-8reps

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

Weighted Leg-Hip Raise 3x12-15reps med 3kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Dumbell Side Bend 3x8-12reps

17min på crosstrainer.

Dagens træning D.1-04-2010. der var ikke meget energi til træning i dag efter 10km morgen løb og træning lige efter.

bryst/triceps

bænkpress 6x5-8reps

1: 65kg- 8reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 70kg- 5reps
6: 72,5kg- 5reps

skrå bænkpress med håndvægte: 6x5-8reps

1: 56kg- 7reps
2: 56kg- 6reps
3: 56kg- 6reps
4: 56kg- 5reps
5: 56kg- 5reps
6: 48kg- 8reps

incline dumbell flyes 4x5-8reps

1: 14kg- 10reps
2: 14kg- 10reps
3: 14kg- 10reps
4: 14kg- 9reps

Dumbbell Bench Press 3x8reps

1: 52kg- 7reps
2: 52kg- 7reps
3: 52kg- 6reps

dips 5x5-10reps

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

triceps push down 4x6-14reps

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

fransk press 5x6-8reps hvor der blev kørt 10reps closegrip lige efter.

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


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

Cable Bent-over Triceps Extension 3x8-12reps

20 min på crosstrainer.

Nu har jeg fået købt mig et garmin Forerunner 405 løbe ur.. så nu vil jeg begynde at logge mine løbeture. løber 5gange om ugen mandag til fredag, løber om morgnen inden jeg skal på job så løber hjemme fra klokken 05.00

løbeture uge 13:

Mandag:
Tid: 00:36:55
Afstand: 8.00 km
Gnsn. tempo: 04:37 min/km
Bedste tempo: 03:57 min/km

Tirsdag:
Tid: 00:36:31
Afstand: 8.03 km
Gnsn. tempo: 04:32 min/km
Bedste tempo: 03:51 min/km

Onsdag:
Tid: 00:36:21
Afstand: 8.04 km
Gnsn. tempo: 04:28 min/km
Bedste tempo: 03:51 min/km

Torsdag:
Tid: 00:45:34
Afstand: 10.09 km
Gnsn. tempo: 04:31 min/km
Bedste tempo: 03:53 min/km

Dagens træning D.2-04-2010.

Morgen løb:
Tid: 00:36:46
Afstand: 8.03 km
Gnsn. tempo: 04:34 min/km
Bedste tempo: 04:02 min/km

Dagens styrketræning:

ryg/biceps/mave

Dødløft:6x5-8reps kørte ikke tung idag prøvede at forbedre min teknik syntes det går frem ad med teknikken...

1: 8reps- 70kg
2: 6reps- 80kg
3: 6reps- 80kg
4: 5reps- 85kg
5: 5reps- 85kg
6: 5reps- 90kg

Pullups 6x5-8 reps krops vægt.

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps
6: 30kg- 6reps
7: 30kg- 5reps

pulldown: 3x6-8reps

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

Cable Wide Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 40kg- 6reps

Dumbbell Rear Lateral Raise 3x8-10reps

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

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 10reps
2: 14kg- 9reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

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

Barbell Reverse Curl 3x8reps kørte superset med barbell curl uden pause.

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

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 10reps
2: 70kg- 9reps
3: 70kg- 9reps
4: 70kg- 9reps
5: 70kg- 8reps

sluttede lige af med lidt forskelligt cabel curl.

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

Weighted Leg-Hip Raise 3x12-15reps med 3kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Dumbell Side Bend 3x8-12reps

30min på crosstrainer.

Dagens træning D.3.04-2010. holder løbe fri lørdag/søndag. så det blev kun til 20km cykling på landevej.

ben/skulder

squat: 5x5-8reps

1:60kg- 12reps
2:70kg- 8reps
3:75kg- 6reps
4:77,5kg- 5reps
5:82,5kg- 4reps den var hård men god...

Front squat 4x6-8reps

1:55kg- 8reps
2:57,5kg- 7reps
3:62,5kg- 5reps
4:65kg- 5reps

Barbell Straight-back Straight-leg Deadlift 5x8-10reps

1:50kg- 10reps
2:60kg- 8reps
3:65kg- 8reps
4:70kg- 8reps

Smith Standing Leg Calf Raise 5x 8-10reps

1:60kg- 12reps
2:60kg- 10reps
3:65kg- 10reps
4:65kg- 10reps
5:65kg- 9reps

Seated Leg Curl 5x6-12reps var godt smadret i baglåret...

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

Leg Extension 5x6-12reps

1:60kg- 8reps
2:60kg- 8reps
3:65kg- 8reps
4:70kg- 8reps
5:75kg- 6reps

Seated Calf Extension 4x15reps

1: 32,5kg- 15reps
2: 32,5kg- 15reps
3: 32,5kg- 15reps
4: 32,5kg- 15reps

Military presses 5x5-10reps

1:32kg- 10reps
2:32kg- 10reps
3:35kg- 8reps
4:35kg- 8reps
5:35kg- 8reps

Dumbbell Shoulder Press 3x8reps

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

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 4x8-10reps

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

Cable One Arm Lateral Raise 3x6-8reps

Cable One Arm Front Lateral Raise 3x6-8reps

20min på crosstrainer

Dagens træning D.05-04-2010.

Morgen løb:
Tid: 00:50:48
Afstand: 11.11 km
Gnsn. tempo: 04:34 min/km
Bedste tempo: 03:58 min/km

Dagens styrketræning:

bryst/triceps/mave

bænkpress 6x5-8reps

1: 65kg- 9reps
2: 70kg- 5reps
3: 70kg- 5reps
4: 70kg- 5reps
5: 70kg- 5reps
6: 70kg- 5reps

skrå bænkpress med håndvægte: 6x5-8reps

1: 56kg- 7reps
2: 66kg- 6reps
3: 56kg- 6reps
4: 56kg- 5reps
5: 56kg- 5reps
6: 48kg- 8reps

incline dumbell flyes 4x5-8reps

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

Dumbbell Bench Press 3x8reps

1: 52kg- 8reps
2: 52kg- 7reps
3: 52kg- 7reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+16kg- 5reps

triceps push down 4x6-14reps

1: 27,5kg- 8reps
2: 27,5kg- 8reps
3: 27,5kg- 8reps
4: 30kg- 6reps

fransk press 5x6-8reps hvor der blev kørt 10reps closegrip lige efter.

1: 27,5kg- 8reps
2: 27,5kg- 8reps
3: 27,5kg- 8reps
4: 27,5kg- 7reps
5: 27,5kg- 6reps


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

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

Weighted Leg-Hip Raise 3x12-15reps med 3kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Dumbell Side Bend 3x8-12reps

20min på crosstrainer

Dagens træning D.06-04-2010.

Morgen løb:
Tid: 00:37:38
Afstand: 8.30 km
Gnsn. tempo: 04:31 min/km
Bedste tempo: 03:49 min/km

Dagens styrketræning:

ryg/biceps

Dødløft:6x5-8reps kørte ikke tung idag prøvede at forbedre min teknik syntes det går frem ad med teknikken...

1: 8reps- 70kg
2: 6reps- 80kg
3: 6reps- 85kg
4: 5reps- 90kg
5: 5reps- 90kg
6: 5reps- 90kg

Pullups 6x5-8 reps krops vægt.

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 26kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 28kg- 8reps
6: 30kg- 6reps
7: 30kg- 6reps

pulldown: 3x6-8reps

1: 50kg- 9reps
2: 50kg- 8reps
3: 55kg- 7reps

Cable Wide Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 35kg- 8reps
4: 40kg- 6reps

Dumbbell Rear Lateral Raise 3x8-10reps

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

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 10reps
2: 14kg- 9reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

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

Barbell Reverse Curl 3x8reps kørte superset med barbell curl uden pause.

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

barbell shurgs i smitch stativ 5x8-12reps

1: 70kg- 10reps
2: 75kg- 9reps
3: 75kg- 9reps
4: 75kg- 9reps
5: 75kg- 8reps

one arm Cable Rear Lateral Raise 3x8-10reps

sluttede lige af med lidt forskelligt cabel curl.

20min på crosstrainer

Dagens træning D.07-04-2010.

Morgen løb:
Tid: 00:37:14
Afstand: 8.28 km
Gnsn. tempo: 04:29 min/km
Bedste tempo: 03:56 min/km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-8reps

1:66,5kg- 8reps
2:66,5kg- 8reps
3:71,5kg- 6reps
4:77,5kg- 5reps
5:81,5kg- 5reps

Front squat 4x6-8reps

1:56,5kg- 7reps
2:56,5kg- 7reps
3:62,5kg- 5reps
4:63,5kg- 5reps

Barbell Straight-back Straight-leg Deadlift 5x8-10reps

1:60kg- 8reps
2:65kg- 8reps
3:70kg- 7reps
4:75kg- 6reps
5:75kg- 6reps

Smith Standing Leg Calf Raise 5x 8-10reps

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

Seated Leg Curl 5x6-12reps var godt smadret i baglåret...

1:55kg- 9reps
2:55kg- 8reps
3:60kg- 7reps
4:55kg- 8reps
5:55kg- 8reps

Leg Extension 5x6-12reps

1:60kg- 8reps
2:65kg- 8reps
3:65kg- 8reps
4:70kg- 8reps
5:75kg- 6reps

Seated Calf Extension 3x15reps

1: 37,5kg- 15reps
2: 37,5kg- 15reps
3: 37,5kg- 15reps

Military presses 5x5-10reps

1:32kg- 10reps
2:35kg- 8reps
3:35kg- 8reps
4:35kg- 8reps
5:35kg- 7reps

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 4x8-10reps

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

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

Weighted Leg-Hip Raise 3x12-15reps med 3kg vægt i føderne.

Cable Kneeling Crunch 5x8-14reps

Dumbell Side Bend 3x8-12reps

10min på crosstrainer havde travlt idag..