Dagens træning D.08-04-2010.

Morgen løb: roligt tempo idag.
Tid: 00:46:44
Afstand: 10.04 km
Gnsn. tempo: 04:39 min/km
Bedste tempo: 04:08 min/km

Dagens styrketræning:

bryst/triceps

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- 8reps
2: 56kg- 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: 56kg- 6reps
2: 56kg- 6reps
3: 48kg- 8reps

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- 9reps
2: 28,75kg- 8reps
3: 28,75kg- 8reps
4: 30kg- 7reps

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip i alle sæt 5x8reps- 35kg
2: 10kg- 7reps
3: 10kg- 7reps
4: 10kg- 7reps
5: 10kg- 7reps


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

Cable kickback 3x8-12reps

20 min på crosstrainer.

Bliver cool til august

Hvad vil din fokus i den periode være??... Du løber jo ret godt, og benene kunne jo godt trænge til en del masse og noget tung squat Evt. bare vedligeholde løb, og indføre mere styrketræning?? Det bliver selv mit fokus i den periode i hvert fald.

Dagens træning D.09-04-2010.

Morgen løb: okay løbetur idag, det blæste bare helt vildt...
Tid: 00:37:39
Afstand: 8.30 km
Gnsn. tempo: 04:32 min/km
Bedste tempo: 03:30 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- 85kg
4: 5reps- 90kg
5: 5reps- 90kg
6: 5reps- 95kg

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

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 30kg- 6reps
6: 30kg- 6reps
7: 32kg- 5reps

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- 9reps

Dumbbell Curl 4x6-8reps

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

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

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

barbell shurgs i smitch stativ 5x8-12reps

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

sluttede af med lidt forskelligt cabel curl.

Hanging Leg-Hip Raise 3x8-10reps

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.10-04-2010.

Ingen løb lørdag og søndag så det blev kun til 20-21km cykling på mouantinbike.

Dagens styrketræning:

ben/skulder

squat: 5x5-8reps

1:65kg- 8reps
2:70kg- 7reps
3:75kg- 5reps
4:77,5kg- 5reps
5:82,5kg- 5reps

Front squat 4x6-8reps

1:55kg- 7reps
2:57,5kg- 6reps
3:60kg- 5reps
4:62,5kg- 5reps

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

1:65kg- 8reps
2:70kg- 8reps
3:75kg- 6reps
4:75kg- 6reps
5:77,5kg- 6reps

Smith Standing Leg Calf Raise 5x 8-10reps

1:70kg- 8reps
2:60kg- 10reps
3:60kg- 10reps
4:60kg- 10reps
5:60kg- 9reps

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

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

Leg Extension 5x6-12reps

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

Seated Calf Extension 4x15reps

1: 32,5kg- 15reps
2: 37,5kg- 12reps
3: 37,5kg- 12reps
4: 37,5kg- 12reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
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.12-04-2010.

Morgen løb:
Tid: 00:58:33
Afstand: 12.80 km
Gnsn. tempo: 04:34 min/km
Bedste tempo: 04:00 min/km

Dagens styrketræning:

bryst/triceps

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- 8reps
2: 56kg- 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: 18kg- 6reps

Dumbbell Bench Press 3x8reps

1: 56kg- 6reps
2: 56kg- 6reps
3: 48kg- 8reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 8reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+18kg- 5reps

triceps push down 4x6-14reps

1: 27,5kg- 10reps
2: 28,75kg- 8reps
3: 28,75kg- 8reps
4: 30kg- 7reps

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip i alle sæt 5x10reps- 32kg
2: 10kg- 8reps
3: 10kg- 7reps
4: 10kg- 7reps
5: 10kg- 7reps


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

Cable Kneeling twist 3x8-15reps

20min på crosstrainer

Dagens træning D.13-04-2010.

Morgen løb:
Tid: 00:37:01
Afstand: 8.30 km
Gnsn. tempo: 04:27 min/km
Bedste tempo: 03:33 min/km

Dagens styrketræning:

ryg/biceps

Dødløft:6x5-8reps min teknik var bare dårlig idag...

1: 8reps- 70kg
2: 6reps- 80kg
3: 6reps- 85kg
4: 5reps- 90kg
5: 5reps- 90kg
6: 5reps- 95kg

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

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 28kg- 8reps
3: 28kg- 8reps
4: 30kg- 6reps
5: 30kg- 6reps
6: 30kg- 6reps
7: 32kg- 5reps

pulldown: 3x6-8reps

1: 50kg- 10reps
2: 55kg- 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- 8reps
3: 75kg- 8reps
4: 75kg- 8reps
5: 75kg- 8reps

3x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 6sæt forskelligt cabel curls.

20min på crosstrainer

Dagens træning D.14-04-2010.

Morgen løb:
Tid: 00:37:05
Afstand: 8.27 km
Gnsn. tempo: 04:29 min/km
Bedste tempo: 03:44 min/km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-8reps

1:65kg- 8reps
2:70kg- 6reps
3:75kg- 5reps
4:77,5kg- 5reps
5:80kg- 5reps

Front squat 4x6-8reps

1:55kg- 7reps
2:57,5kg- 6reps
3:60kg- 5reps
4:62,5kg- 5reps

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

1:60kg- 10reps
2:70kg- 8reps
3:75kg- 6reps
4:75kg- 6reps
5:75kg- 6reps

Smith Standing Leg Calf Raise 5x 8-10reps

1:50kg- 12reps
2:50kg- 12reps
3:60kg- 10reps
4:60kg- 10reps
5:60kg- 10reps

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

1:55kg- 9reps
2:55kg- 8reps
3:55kg- 8reps
4:60kg- 6reps
5:60kg- 6reps

Leg Extension 5x6-12reps

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

Seated Calf Extension 4x15reps

1: 37,5kg- 12reps
2: 37,5kg- 12reps
3: 42,5kg- 10reps
4: 42,5kg- 10reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

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 5kg extra vægt. 3x8-12reps

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

Cable Kneeling Crunch 5x8-14reps

Cable Kneeling twist 3x8-15reps

20min på crosstrainer

Dagens træning D.15-04-2010.

Morgen løb: roligt tempo idag..
Tid: 00:51:57
Afstand: 11.22 km
Gnsn. tempo: 04:37 min/km
Bedste tempo: 04:03 min/km

logger kun mine cykel ture når de er over 20km
Dagens cykeltur 24,61km

Dagens styrketræning:

bryst/triceps

Dumbbell Bench Press 9x5-8reps

1: 30kg- 7reps
2: 32kg- 5reps
3: 32kg- 5reps
4: 32kg- 5reps
5: 30kg- 5reps
6: 30kg- 5reps
7: 30kg- 5reps
8: 30kg- 5reps
9: 30kg- 5reps

Barbell Incline Bench Press 6x5-8reps

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

dumbell flyes 4x5-8reps

1: 14kg- 10reps
2: 14kg- 9reps
3: 16kg- 7reps
4: 16kg- 6reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 8reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+18kg- 5reps

triceps push down 4x6-14reps

1: 27,5kg- 10reps
2: 28,75kg- 8reps
3: 28,75kg- 8reps
4: 30kg- 6reps

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip i alle sæt 5x8reps- 36kg
2: 10kg- 8reps
3: 10kg- 8reps
4: 10kg- 7reps
5: 10kg- 7reps

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

Cable kickback 3x8-12reps

20 min på crosstrainer

Dagens træning D.16-04-2010.

Morgen løb: tempoet var ikke så godt idag.. ikke alle dage kan være lige gode..
Tid: 00:47:11
Afstand: 10.16 km
Gnsn. tempo: 04:38 min/km
Bedste tempo: 03:53 min/km

Dagens cykling: Ca 24km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

1: 8reps- 70kg
2: 6reps- 80kg
3: 6reps- 85kg
4: 5reps- 90kg
5: 5reps- 90kg
6: 5reps- 95kg

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: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 30kg- 6reps
6: 30kg- 6reps
7: 32kg- 5reps

pulldown: 3x6-8reps

1: 50kg- 10reps
2: 55kg- 8reps
3: 55kg- 7reps

Cable Wide Grip Seated Row 4x8-12reps

1: 35kg- 8reps
2: 35kg- 8reps
3: 30kg- 8reps trænede min teknik i de 2sidste sæt
4: 30kg- 8reps

Dumbbell Rear Lateral Raise 3x8-10reps

1: 10kg- 10reps
2: 10kg- 8reps
3: 12kg- 6reps

Dumbbell Preacher Curl 3x6-8reps

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

3x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 6sæt forskelligt cabel curls.'

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

Cable Kneeling twist 3x8-15reps

30min på crosstrainer

Dagens træning D.17-04-2010.

Dagens cykling: 24,2km

Dagens løb: 15min intervall løb på løbebånd.

Dagens styrketræning:

ben/skulder

squat: 5x5-8reps der var ikke meget power i min ben idag så valgte at køre lidt let squat idag.

1:65kg- 8reps
2:70kg- 6reps
3:75kg- 5reps
4:77,5kg- 5reps
5:70kg- 6reps

Front squat 4x6-8reps

1:55kg- 7reps
2:57,5kg- 6reps
3:50kg- 7reps
4:50kg- 7reps

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

1:70kg- 10reps
2:75kg- 8reps
3:80kg- 7reps
4:80kg- 6reps
5:80kg- 6reps

Smith Standing Leg Calf Raise 5x 8-10reps

1:50kg- 12reps
2:60kg- 10reps
3:60kg- 10reps
4:60kg- 10reps
5:60kg- 10reps

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

1:55kg- 9reps
2:55kg- 8reps
3:55kg- 8reps
4:60kg- 6reps
5:60kg- 6reps

Leg Extension 5x6-12reps

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

Seated Calf Extension 4x15reps

1: 37,5kg- 12reps
2: 42,5kg- 10reps
3: 42,5kg- 10reps
4: 42,5kg- 10reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

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

Dagens træning D.19-04-2010.

Morgen løb:
Tid: 01:05:29
Afstand: 14.16 km
Gnsn. tempo: 04:37 min/km
Bedste tempo: 03:59 min/km

Dagens styrketræning:

bryst/triceps/mave

Dumbbell Bench Press 9x5-8reps

1: 30kg- 7reps
2: 32kg- 5reps
3: 32kg- 5reps
4: 32kg- 5reps
5: 30kg- 5reps
6: 30kg- 5reps
7: 30kg- 5reps
8: 30kg- 5reps
9: 30kg- 5reps

Barbell Incline Bench Press 6x5-8reps

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

dumbell flyes 4x5-8reps

1: 14kg- 10reps
2: 16kg- 8reps
3: 16kg- 8reps
4: 18kg- 6reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+18kg- 5reps

triceps push down 4x6-14reps

1: 27,5kg- 10reps
2: 28,75kg- 8reps
3: 28,75kg- 8reps
4: 25kg- 8reps

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip i alle sæt 5x8reps- 36kg
2: 10kg- 8reps
3: 10kg- 8reps
4: 10kg- 8reps
5: 10kg- 8reps

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

Cable Kneeling twist 3x8-15reps


20 min på crosstrainer

Dagens træning D.20-04-2010.

Morgen løb: mine ben føltes mega tunge idag, dårlig løbe tur..
Tid: 00:48:32
Afstand: 10.48 km
Gnsn. tempo: 04:38 min/km
Bedste tempo: 03:46 min/km

Dagens cykling: 18km

Dagens styrketræning:

Ryg/biceps

Dødløft:6x5-8reps

1: 8reps- 70kg
2: 6reps- 80kg
3: 6reps- 85kg
4: 5reps- 90kg
5: 5reps- 90kg
6: 5reps- 95kg

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: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 30kg- 6reps
6: 30kg- 6reps
7: 32kg- 5reps

pulldown: 3x6-8reps

1: 50kg- 10reps
2: 55kg- 8reps
3: 55kg- 7reps

Cable Wide Grip Seated Row 4x8-12reps

1: 30kg- 8reps
2: 30kg- 8reps
3: 30kg- 8reps trænede min teknik
4: 35kg- 8reps

Dumbbell Rear Lateral Raise 3x8-10reps

1: 10kg- 10reps
2: 10kg- 8reps
3: 12kg- 6reps

Dumbbell Preacher Curl 3x6-8reps

1: 14kg- 10reps
2: 14kg- 8reps
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- 8reps
3: 75kg- 8reps
4: 77,5kg- 7reps
5: 77,5kg- 7reps

3x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 5sæt cabel curls.

20min på crosstrainer'

Dagens træning D.21-04-2010.

Morgen løb:
Tid: 00:48:03
Afstand: 10.47 km
Gnsn. tempo: 04:35 min/km
Bedste tempo: 03:58 min/km

Dagens cykling: 18km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-8reps kørte let ben dag idag, er ved at træne til at løbe marthon så der ikke så meget power tilbage i min ben lige i tiden.

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

Front squat 4x6-8reps

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

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

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

Smith Standing Leg Calf Raise 5x 8-10reps

1:50kg- 12reps
2:50kg- 10reps
3:60kg- 9reps
4:60kg- 8reps
5:60kg- 8reps

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

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

Leg Extension 5x6-12reps

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

Seated Calf Extension 4x15reps

1: 37,5kg- 15reps
2: 37,5kg- 12reps
3: 42,5kg- 10reps
4: 42,5kg- 10reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

Dumbbell Shoulder Press 3x8reps

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

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

Cable Kneeling twist 3x8-15reps


20 min på crosstrainer

Dagens træning D.22-04-2010.

Morgen løb: roligt løb idag.
Tid: 00:52:18
Afstand: 11.08 km
Gnsn. tempo: 04:43 min/km
Bedste tempo: 04:05 min/km

Dagens cykling: 18km

Dagens styrketræning:

bryst/triceps/mave

Dumbbell Bench Press 9x5-8reps

1: 30kg- 8reps
2: 32kg- 5reps
3: 32kg- 5reps
4: 32kg- 5reps
5: 30kg- 5reps
6: 30kg- 5reps
7: 30kg- 5reps
8: 30kg- 5reps
9: 30kg- 5reps

Barbell Incline Bench Press 6x5-8reps

1: 51kg- 8reps
2: 53,5kg- 7reps
3: 56kg- 6reps
4: 56kg- 6reps
5: 58,5kg- 5reps
6: 61kg- 5reps

dumbell flyes 4x5-8reps

1: 14kg- 10reps
2: 16kg- 8reps
3: 16kg- 8reps
4: 16kg- 8reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+18kg- 5reps

triceps push down 4x6-14reps

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

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip i alle sæt 5x8reps- 36kg
2: 10kg- 8reps
3: 10kg- 8reps
4: 10kg- 8reps
5: 10kg- 8reps

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

Cable kickback 3x8-12reps

Cable Forward Triceps Extension 3x8reps

20min på crosstrainer

Dagens træning D.23-04-2010.

Morgen løb: tempo dag løb 2min roligt efterfuldt af 1min i højt tempo.
Tid: 00:37:13
Afstand: 8.29 km
Gnsn. tempo: 04:29 min/km
Bedste tempo: 03:30 min/km

Dagens cykling: 20km

Dagens styrketræning: go træning idag masse af energi. dejligt

Ryg/biceps/mave

Dødløft:6x5-8reps

1: 8reps- 70kg
2: 6reps- 80kg
3: 5reps- 85kg
4: 5reps- 90kg
5: 5reps- 90kg
6: 5reps- 95kg

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: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 30kg- 6reps
6: 30kg- 6reps
7: 32kg- 5reps

pulldown: 3x6-8reps

1: 50kg- 10reps
2: 55kg- 8reps
3: 55kg- 6reps

Cable Wide Grip Seated Row 4x8-12reps

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

Dumbbell Rear Lateral Raise 3x8-10reps

1: 10kg- 10reps
2: 10kg- 8reps
3: 12kg- 6reps

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

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 14kg- 15reps
2: 16kg- 12reps
3: 16kg- 12reps

barbell shurgs i smitch stativ 5x8-12reps

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

3x8-10reps one arm Cable Rear Lateral Raise

sluttede lige af med 8sæt cabel curls i melle to tårne.

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

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

Cable Kneeling Crunch 7x8-14reps

Cable Kneeling twist 3x8-15reps

20min på crosstrainer

Gode træninger

Dagens træning D.24-04-2010.

Morgen cykling: 22km

Dagens styrketræning:

ben/skulder

squat: 5x5-8reps kørte let ben dag idag, er ved at træne til at løbe marthon så der ikke så meget power tilbage i min ben lige i tiden.

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

Front squat 4x6-8reps

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

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

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

Smith Standing Leg Calf Raise 5x 8-10reps

1:50kg- 12reps
2:50kg- 10reps
3:60kg- 9reps
4:60kg- 8reps
5:65kg- 8reps

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

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

Leg Extension 5x6-12reps

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

Seated Calf Extension 4x15reps

1: 37,5kg- 15reps
2: 42,5kg- 12reps
3: 42,5kg- 12reps
4: 42,5kg- 12reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

Dumbbell Shoulder Press 3x8reps

1:18kg- 6reps sad forkert.
2:18kg- 8reps
3:18kg- 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

Cable One Arm Front Lateral Raise 3x6-8reps

30min på crosstrainer

Dagens træning D.26-04-2010.

Morgen løb: udenholdsløb:
Tid: 01:16:51
Afstand: 16.09 km
Gnsn. tempo: 04:46 min/km
Bedste tempo: 04:10 min/km

Dagens cykling: 20km

Dagens styrketræning:

bryst/triceps/mave

Dumbbell Bench Press 9x5-8reps

1: 30kg- 8reps
2: 32kg- 5reps
3: 32kg- 5reps
4: 32kg- 5reps
5: 30kg- 5reps
6: 30kg- 5reps
7: 30kg- 5reps
8: 30kg- 5reps
9: 30kg- 5reps

Barbell Incline Bench Press 6x5-8reps

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

dumbell flyes 4x5-8reps

1: 14kg- 10reps
2: 14kg- 10reps
3: 16kg- 8reps
4: 16kg- 8reps

dips 5x5-10reps

1: bw+12kg- 8reps
2: bw+12kg- 7reps
3: bw+12kg- 7reps
4: bw+14kg- 6reps
5: bw+18kg- 5reps

robe triceps push down 4x6-14reps

1: 17,5kg- 10reps
2: 20kg- 8reps
3: 20kg- 8reps
4: 20kg- 7reps

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip i alle sæt 5x8reps- 36kg
2: 10kg- 8reps
3: 10kg- 8reps
4: 10kg- 8reps
5: 10kg- 8reps

Cable One Arm Pushdown 7x6-8reps med 7,5kg/10 kg 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 7x8-14reps

Cable Kneeling twist 3x8-15reps

20min på crosstrainer

Dagens træning D.27-04-2010.

Morgen løb: garmin server er nede så kan ikke logge tempo osv idag.
tid: 48,21min
km: 10,48

Dagens cykling: 20km

har besluttet mig for at nedpriotere min styrketræning, indtil jeg har fået overstået mit marthon, vil stadig vækk træne samme program osv, den eneste forreskeld bliver at jeg bare vil velligeholde min styrke og masse. kan bare mærke på kroppe at mathon træning og meget styrke træning ikke spiller super sammen, med hensyn til at stige i styrke osv.

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

1: 8reps- 70kg
2: 5reps- 80kg
3: 5reps- 85kg
4: 5reps- 90kg
5: 5reps- 85kg min teknik gik helt galt i de 2sidste sæt.
6: 6reps- 70kg

Pullups 6x5-8 reps krops vægt.

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 30kg- 6reps
6: 30kg- 6reps
7: 32kg- 5reps

pulldown: 3x6-8reps

1: 50kg- 10reps
2: 50kg- 8reps
3: 55kg- 6reps

Cable Wide Grip Seated Row 4x8-12reps

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

Cable Close Grip Pulldown 3x8reps

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

Dumbbell Rear Lateral Raise 3x8-10reps

1: 10kg- 10reps
2: 10kg- 8reps
3: 12kg- 6reps

Dumbbell Preacher Curl 3x6-8reps

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

Dumbbell Curl 4x6-8reps

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

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 15reps
2: 16kg- 12reps
3: 16kg- 12reps

barbell shurgs i smitch stativ 5x8-12reps

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

3x8-10reps one arm Cable Rear Lateral Raise

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

20min på crosstrainer

Dagens træning D.28-04-2010.

Morgen løb: mit garmin virker stadigvæk ikke..
Tid: 47,32min
Km: 10,45km

Dagens cykling: 20km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-8reps kørte let ben dag idag, er ved at træne til at løbe marthon så der ikke så meget power tilbage i min ben lige i tiden.

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

Front squat 4x6-8reps

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

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

1:75kg- 8reps
2:80kg- 7reps
3:80kg- 6reps
4:80kg- 6reps
5:80kg- 6reps

Smith Standing Leg Calf Raise 5x 8-10reps

1:50kg- 12reps
2:50kg- 10reps
3:60kg- 9reps
4:60kg- 8reps
5:60kg- 8reps

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

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

Leg Extension 5x6-12reps

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

Seated Calf Extension 4x15reps

1: 37,5kg- 15reps
2: 42,5kg- 12reps
3: 42,5kg- 12reps
4: 42,5kg- 12reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

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

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

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

Cable Kneeling Crunch 7x8-14reps

Dumbell Side Bend 3x8-12reps

20min på crosstrainer

Dagens træning D.29-04-2010.

Morgen løb: roligt tempo idag havde doms i min ben..
Tid: 00:52:32
Afstand: 11.10 km
Gnsn. tempo: 04:43 min/km
Bedste tempo: 04:05 min/km

Dagens cykling: 20km

Dagens styrketræning:

bryst/triceps

bænkpress 6x5-8reps

1: 65kg- 8reps
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: 56kg- 5reps
3: 56kg- 5reps
4: 56kg- 5reps
5: 56kg- 5reps
6: 48kg- 6reps

incline dumbell flyes 4x5-8reps

1: 14kg- 10reps
2: 14kg- 10reps
3: 14kg- 10reps
4: 16kg- 8reps

Dumbbell Bench Press 3x8reps

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

dips 5x5-10reps

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

triceps push down 4x6-14reps

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

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 10reps supersettet med closegrip i alle sæt 5x8reps- 36kg
2: 10kg- 8reps
3: 10kg- 8reps
4: 10kg- 8reps
5: 10kg- 8reps closegrippet med 38,5kg

Cable Forward Triceps Extension 3x8reps

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

Cable Standing Fly 3x8reps

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

Cable kickback 3x8-12reps

30min på crosstrainer

Dagens træning D.30-04-2010.

Morgen løb:
Tid: 00:48:49
Afstand: 10.48 km
Gnsn. tempo: 04:39 min/km
Bedste tempo: 03:43 min/km

Dagens cykling: 23,5km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps kørte let idag havde lidt ondt i min lænd.

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

Pullups 6x5-8 reps krops vægt.

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

Dumbbell Bent-over Row 7x8-12reps

1: 26kg- 8reps
2: 28kg- 8reps
3: 28kg- 8reps
4: 28kg- 8reps
5: 30kg- 6reps
6: 30kg- 6reps
7: 32kg- 5reps

pulldown: 3x6-8reps

1: 50kg- 10reps
2: 50kg- 8reps
3: 55kg- 6reps

Cable close Grip Seated Row 4x8-12reps

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

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- 8reps
3: 14kg- 8reps

Dumbbell Curl 4x6-8reps

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

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 15reps
2: 16kg- 12reps
3: 16kg- 12reps

barbell shurgs i smitch stativ 5x8-12reps

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

3x8-10reps one arm Cable Rear Lateral Raise

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

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

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

Cable Kneeling Crunch 7x8-14reps

Cable Kneeling twist 3x8-15reps

20min på crosstrainer

Dagens træning D.1-05-2010.

Dagens cykling: 24km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-8reps kørte let ben dag idag, er ved at træne til at løbe marthon så der ikke så meget power tilbage i min ben lige i tiden.

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

Front squat 4x6-8reps

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

Cable Standing Leg Curl 3x8-12reps

1:12,5kg- 10reps
2:15kg- 8reps
3:15kg- 8reps

Smith Seated Calf Raise 9x 8-20reps

1:50kg- 20reps
2:60kg- 12reps
3:65kg- 12reps
4:70kg- 10reps
5:75kg- 8reps
6:75kg- 8reps
7:75kg- 8reps
8:75kg- 8reps
9:75kg- 8reps

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

1:55kg- 10reps
2:55kg- 9reps
3:55kg- 8reps
4:60kg- 7reps
5:60kg- 7reps

Leg Extension 5x6-12reps

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

Seated Calf Extension et ben af gangen 4x15reps

1: 17,5kg- 12reps
2: 17,5kg- 12reps
3: 17,5kg- 12reps
4: 17,5kg- 12reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:20kg- 6reps
4:20kg- 6reps
5:20kg- 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

25min på crosstrainer

Dagens træning D.03-05-2010.

Morgen løb: udenholdheds træningen.
Tid: 01:42:24
Afstand: 20.85 km
Gnsn. tempo: 04:54 min/km
Bedste tempo: 04:05 min/km

Dagens cykling: 20km.

Har valgt at lave om på mit styrketrænings program imens jeg træner til marthon, det kommer til at s sådan ud. 3split. Den eneste forrskeld bliver jeg skifter fra dag til dag mellem tung og let dage.

Mandag: Bryst/triceps/mave: let high reps dag
Tirsdag: ryg/biceps: tung low reps dag
Onsdag: Ben/skulder/mave: let high reps dag
Torsdag: Bryst/triceps: tung low reps dag
Fredag: ryg/biceps/mave: let high reps dag
Lørdag: Ben/skulder: tung low reps dag.

Dagens styrketræning: let high reps dag:

bryst/triceps/mave

Dumbbell Bench Press 9x5-8reps

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

Dumbell Incline Bench Press 6x5-8reps

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

dumbell flyes 4x5-8reps

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

dips 5x5-10reps

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

triceps push down 4x6-14reps

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

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip 8reps- 36kg
2: 10kg- 8reps supersettet med closegrip 8reps- 36kg
3: 10kg- 8reps supersettet med closegrip 8reps- 36kg
4: 10kg- 8reps supersettet med closegrip 8reps- 36kg
5: 10kg- 8reps supersettet med closegrip 8reps- 36kg

Cable Standing Fly 3x8reps

Cable kickback 3x8-12reps

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

Siddende ben løft 3x10-14reps

20min på crosstrainer

Dagens træning D.04-05-2010.

Morgenløb: tempo løb.
Tid: 00:47:18
Afstand: 10.47 km
Gnsn. tempo: 04:30 min/km
Bedste tempo: 03:46 min/km

Dagens cykling: 20km

Dagens styrketræning:

Ryg/biceps/mave

Dødløft:6x5-8reps

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

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: 26kg- 8reps
2: 28kg- 8reps
3: 28kg- 8reps

Barbell Bent-over Row 4x8-10reps

1: 40kg- 10reps
2: 45kg- 8reps
3: 45kg- 8reps
4: 45kg- 8reps

pulldown: 3x6-8reps

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

Cable close Grip Seated Row 4x8-12reps

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

Dumbbell Rear Lateral Raise 3x8-10reps øvede teknik idag.

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

Dumbbell Preacher Curl 3x6-8reps

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

Dumbbell Curl 4x6-8reps

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

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 14kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 15reps
2: 18kg- 10reps
3: 18kg- 10reps

barbell shurgs i smitch stativ 5x8-12reps

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

3x8-10reps one arm Cable Rear Lateral Raise

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

30min på crosstrainer

Dagens træning D.05-5-2010.

Morgen løb: roligt tempo idag.
Tid: 00:56:08
Afstand: 12.01 km
Gnsn. tempo: 04:40 min/km
Bedste tempo: 04:08 min/km

Dagens cykling: 20km

Dagens styrketræning:

ben/skulder/mave

squat: 5x5-8reps

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

Front squat 4x6-8reps

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

Barbell Straight-back Straight-leg Deadlift 3x8-10reps

1:70kg- 8reps
2:70kg- 8reps
3:70kg- 6reps

Smith Seated Calf Raise 5x 8-15reps

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

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

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

Leg Extension 5x6-12reps

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

Seated Calf Extension et ben af gangen 4x15reps

1: 17,5kg- 12reps
2: 17,5kg- 12reps
3: 17,5kg- 12reps
4: 17,5kg- 12reps

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:18kg- 7reps
4:20kg- 6reps
5:20kg- 5reps

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

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

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

Cable Kneeling Crunch 7x8-14reps

Dumbell Side Bend 3x8-12reps

Siddende ben løft 3x10-14reps

20min på crosstrainer

Dagens træning D.06-5-2010.

Morgen løb: trætte og ømme ben i dag.
Tid: 00:57:02
Afstand: 12.05 km
Gnsn. tempo: 04:44 min/km
Bedste tempo: 04:05 min/km

Dagens cykling: 20km

Dagens styrketræning:

bryst/triceps

Dumbbell Bench Press 6x5-8reps

1: 24kg- 10reps
2: 26kg- 8reps
3: 26kg- 8reps
4: 26kg- 8reps
5: 26kg- 8reps
6: 26kg- 8reps

Dumbell Incline Bench Press 6x5-8reps

1: 22kg- 8reps
2: 22kg- 8reps
3: 22kg- 8reps
4: 22kg- 8reps

Barbell Incline Bench Press 3x6-8reps

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

dumbell flyes 4x5-8reps

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

dips 5x5-10reps

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

triceps push down 4x6-14reps

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

Dumbbell Lying Triceps Extension 5x6-8reps

1: 10kg- 8reps supersettet med closegrip 8reps- 36kg
2: 10kg- 8reps supersettet med closegrip 8reps- 36kg
3: 10kg- 8reps supersettet med closegrip 8reps- 36kg
4: 10kg- 8reps supersettet med closegrip 8reps- 36kg
5: 10kg- 8reps supersettet med closegrip 8reps- 36kg

Cable Standing Fly 3x8reps

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

Cable Forward Triceps Extension 3x8reps

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

Standing Dumbbell Triceps Extension 3x8reps

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


Cable kickback 3x8-12reps

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

30min på crosstrainer

Dagens træning D.07-05-2010.

Morgen løb: er begyndt at døje med løbeknæ på mit højre knæ. så har ned sat min intensinitet. så den stod på meget roligt løb idag. håber snart det bliver bedre vis nogle har nogle gode råd så skriv
Tid: 44,45min
KM: 9,01km
snit: 04:58

Dagens cykling: 22,6km

Dagens styrketræning: god energi idag

Ryg/biceps/mave

Dødløft:6x5-8reps kørte let idag havde lidt ondt i min lænd.

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

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

Barbell Bent-over Row 4x8-10reps

1: 45kg- 10reps
2: 47,5kg- 8reps
3: 50kg- 8reps
4: 50kg- 8reps

pulldown: 3x6-8reps

1: 50kg- 10reps
2: 50kg- 8reps
3: 50kg- 8reps

Cable close Grip Seated Row 4x8-12reps

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

Dumbbell Rear Lateral Raise 3x8-10reps

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

Dumbbell Preacher Curl 3x6-8reps

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

Dumbbell Curl 4x6-8reps

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

Hammers curl 3x5-8reps

1: 18kg- 5reps
2: 14kg- 8reps
3: 12kg- 8reps

Dumbbell Wrist Curl 3x8-15reps

1: 16kg- 15reps
2: 18kg- 12reps
3: 18kg- 12reps

barbell shurgs i smitch stativ 5x8-12reps

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

3x8-10reps one arm Cable Rear Lateral Raise

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

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

siddende ben løft 3x12-15reps

Cable Kneeling Crunch 6x8-14reps

Cable Twist 3x8-10reps

25min på crosstrainer

Dagens træning D.08-05-2010.

Dagens cykling: 22km

Dagens styrketræning: kørte meget let ben i dag, da mit højre knæ driller håber snart det bliver godt igen.

ben/skulder/mave

squat: 6x5-10reps

1:40kg- 10reps
2:40kg- 10reps
3:40kg- 10reps
4:50kg- 8reps
5:50kg- 8reps
6:50kg- 8reps

Smith Seated Calf Raise 5x 8-15reps

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

Seated Leg Curl 3x6-12reps et ben afgangen

1:25kg- 10reps
2:25kg- 10eps
3:25kg- 10reps

Seated Leg Curl 3x6-12reps

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

Leg Extension 5x6-12reps

1:40kg- 10reps
2:40kg- 10reps
3:40kg- 10reps
4:40kg- 10reps
5:40kg- 10reps

Seated Calf Extension et ben af gangen 4x15reps

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

Military presses 5x5-10reps

1:35kg- 8reps
2:35kg- 8reps
3:37,5kg- 7reps
4:40kg- 6reps
5:42,5kg- 5reps

Dumbbell Shoulder Press 5x6-8reps

1:18kg- 8reps
2:18kg- 8reps
3:18kg- 8reps
4:20kg- 6reps
5:20kg- 6reps

Front Lateral Raise 3x10reps

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

Dumbbell Lateral Raise 3x8-10reps kørte den ned langs kroppen idag istedet for forand.

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

Bænkpress 3x6-8reps

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

Dumbbell Incline Bench Press 3x8reps

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

Dips 3x8-10reps

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

Cable One Arm Lateral Raise 3x6-8reps

Cable One Arm Front Lateral Raise 3x6-8reps

Weighted 45-degree Hyperextension 3x8reps

40min på crosstrainer

Gode træninger

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