Hill the kill *-*

20/07-2012 Dagens træningsfis

Løbebånd

31 Min blandet intervalløb

24/07-2012 Dagens træningsfis

Løb i det fri

3,4 Km

Chinups

6 @ BW
6 @ BW
6 @ BW

Skulder pres

8 @ 19
8 @ 19
8 @ 19

Crunches

30 @ BW
30 @ BW
30 @ BW

Hammer curls

10 @ 19
10 @ 19
10 @ 19 ---SS--- 20 @ 5

DB sidebends

10 @ 42,5
10 @ 42,5
10 @ 42,5

27/07-2012 Dagens træningsfis

Shrugs

9 @ 110
10 @ 120 Straps herfra
10 @ 130
10 @ 130
10 @ 130

Chinups

6 @ BW
6 @ BW
8 @ BW

Skulder pres

10 @ 19
10 @ 19
10 @ 19

Twisting Crunches

30 @ BW
30 @ BW
30 @ BW

Hammer curls

10 @ 19
10 @ 19
10 @ 19 ---SS--- 25 @ 5

DB sidebends

10 @ 42,5
10 @ 42,5
10 @ 42,5

29/07-2012 Dagens træningsfis

Shrugs

9 @ 110
10 @ 120 Straps herfra
10 @ 130
10 @ 130
10 @ 130
10 @ 130

Chinups

6 @ BW
6 @ BW
7 @ BW
8 @ BW

Skulder pres

10 @ 19
10 @ 19
10 @ 19
10 @ 19

Crunches

30 @ BW
30 @ BW

Twisting Crunches

30 @ BW
30 @ BW

Hammer curls

10 @ 19
10 @ 19
10 @ 19 ---DS--- 10 @ 9 ---DS--- 10 @ 5 ---DS--- 10 @ 1,5

DB sidebends

10 @ 42,5
10 @ 42,5
10 @ 42,5

30/07-2012 Dagens træningsfis

Løb i det fri

5,11 Km, 24:55 Min, 4:52 Min/Km

06/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

5 @ BW
5 @ BW
5 @ BW
5 @ BW

WG pull down

8 @ 80
8 @ 80
8 @ 80
8 @ 80

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65

Hyper extensions

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Hammer curls

10 @ 20
10 @ 20
10 @ 20

Crossfit

5 Min

Kondicykel

14 Min

07/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div opvarmning

5 Min

Skulder pres

8 @ 20
8 @ 20
8 @ 20
8 @ 20
8 @ 20

Bench situps

14 @ BW
10 @ BW + 16
10 @ BW + 16

Twisting bench situps

12 @ BW
12 @ BW

Triceps push down

10 @ 45
10 @ 45
10 @ 45
10 @ 45
10 @ 45

DB sidebends

10 @ 45
10 @ 45
10 @ 45

Crossfit

10 Min

Kondicykel

14 Min

08/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

6 @ BW
6 @ BW
6 @ BW
6 @ BW
7 @ BW

WG pull down

8 @ 80
8 @ 80
8 @ 80
8 @ 80
8 @ 80

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65
10 @ 65

Hyper extensions

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Hammer curls

10 @ 20
10 @ 20
10 @ 20

Løbebånd

7 Min

Crossfit

5 Min

09/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div opvarmning

5 Min

Skulder pres

8 @ 20
8 @ 20
8 @ 20
8 @ 20
8 @ 20
8 @ 20

Bench situps

14 @ BW
10 @ BW + 16
10 @ BW + 16

Twisting bench situps

12 @ BW
12 @ BW
12 @ BW

Triceps push down

10 @ 45
10 @ 45
10 @ 45
10 @ 45
10 @ 45

DB sidebends

10 @ 45
10 @ 45
10 @ 45

Løbebånd

8 Min

13/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div opvarmning

5 Min

Skulder pres

10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
8 @ 20

Bench situps

14 @ BW
10 @ BW + 16
10 @ BW + 16

Twisting bench situps

12 @ BW
12 @ BW
12 @ BW

Triceps push down

10 @ 45
10 @ 45
10 @ 45
10 @ 45
8 @ 45

DB sidebends

10 @ 45
10 @ 45
10 @ 45

Kondicykel

20 Min

14/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

6 @ BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

Shrugs

8 @ 131
10 @ 131 Straps herfra
10 @ 141
10 @ 141

WG pull down

6 @ 85
6 @ 85
6 @ 85
6 @ 85
6 @ 85

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65
10 @ 65

Statisk BB hold

Max @ 141
--10 Sek--
Max @ 141
--10 Sek--
Max @ 141

Hyper extensions

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Hammer curls

10 @ 18
10 @ 20
10 @ 20
14 @ 16

15/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div opvarmning

5 Min

Skulder pres

10 @ 20
6 @ 22
6 @ 22
6 @ 22
6 @ 22
6 @ 22
11 @ 20

Bench situps

14 @ BW
10 @ BW + 16
10 @ BW + 16

Twisting bench situps

12 @ BW
12 @ BW
12 @ BW

Triceps push down

10 @ 45
10 @ 45
10 @ 45
10 @ 45
10 @ 45
10 @ 45

DB sidebends

10 @ 45
10 @ 45
10 @ 45

Kondicykel

12 Min

16/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

6 @ BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

Shrugs

8 @ 131
10 @ 141 Straps herfra
10 @ 141
10 @ 141

WG pull down

8 @ 85
8 @ 85
8 @ 85
8 @ 85
8 @ 85

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65
10 @ 65

Statisk BB hold

Max @ 141
--10 Sek--
Max @ 141
--10 Sek--
Max @ 141

Hyper extensions

10 @ BW + 10
10 @ BW + 10

Hammer curls

10 @ 20
10 @ 20

17/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div opvarmning

5 Min

Skulder pres

6 @ 22
6 @ 22
6 @ 22
6 @ 22
6 @ 22
6 @ 22

Bench situps

14 @ BW
10 @ BW + 16
10 @ BW + 16

Twisting bench situps

12 @ BW
12 @ BW
12 @ BW

Triceps push down

10 @ 45
10 @ 45
10 @ 45
10 @ 45
10 @ 45
10 @ 45

DB sidebends

10 @ 45
10 @ 45
10 @ 45

Crossfit

10 Min

20/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div opvarmning

5 Min

Skulder pres

6 @ 22
6 @ 22
6 @ 22
6 @ 22
6 @ 22
6 @ 22
6 @ 22

Bench situps

14 @ BW
10 @ BW + 16
10 @ BW + 16

Twisting bench situps

12 @ BW
12 @ BW
12 @ BW

Triceps push down

6 @ 50
6 @ 50
6 @ 50
6 @ 50
6 @ 50
6 @ 50
6 @ 50

DB sidebends

10 @ 45
10 @ 45
10 @ 45

Crossfit

5 Min

22/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

6 @ BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

Shrugs

6 @ 131
10 @ 141 Straps herfra
10 @ 141
10 @ 141

WG pull down

8 @ 85
8 @ 85
8 @ 85
8 @ 85
8 @ 85

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65
10 @ 65

Statisk BB hold

Max @ 141
--10 Sek--
Max @ 141
--10 Sek--
Max @ 141

Hyper extensions

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Hammer curls

20 @ 16
12 @ 18
10 @ 20

28/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Skulderpres

8 @ 22
8 @ 22
8 @ 22

Bench situps

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Chinups

6 @ BW
6 @ BW
6 @ BW

Triceps push down

6 @ 50
6 @ 50
6 @ 50

WG pull down

8 @ 85
8 @ 85
8 @ 85

Row Maskine

10 @ 65
10 @ 65
10 @ 65

Hyper extensions

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Hammer curls

10 @ 16
10 @ 18
10 @ 20
8 @ 22
10 @ 20

29/08-2012 Dagens træningsfis

Kondicykel

5 Min

Løbebånd

13 Min

Cross trainer

10 Min

Div. opvarmning

5 Min

Skulderpres

6 @ 22
6 @ 22
6 @ 22

Bench situps

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Triceps push down

12 @ 50
10 @ 50
8 @ 50
7½ @ 50

Sidebends

10 @ 45
10 @ 45
10 @ 45

30/08-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

6 @ BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

Shrugs

6 @ 131
10 @ 151 Straps herfra
10 @ 151
10 @ 151

WG pull down

8 @ 85
8 @ 85
8 @ 85
8 @ 85
8 @ 85

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65
10 @ 65

Statisk BB hold

Max @ 151
--10 Sek--
Max @ 151
--10 Sek--
Max @ 151

Hyper extensions

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Hammer curls

20 @ 16
12 @ 18
10 @ 20
6 @ 22 --DS-- 6 @ 16

03/09-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

6 @ BW
6 @ BW
6 @ BW
6 @ BW
6 @ BW

Shrugs

6 @ 131
10 @ 141 Straps herfra
10 @ 141
10 @ 141

WG pull down

8 @ 85
8 @ 85
6 @ 90
6 @ 90
6 @ 90

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65
10 @ 65

Statisk BB hold

Max @ 141
--10 Sek--
Max @ 141
--10 Sek--
Max @ 141

Hyper extensions

10 @ BW + 10

Hammer curls

21 @ 16

04/09-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Skulderpres

8 @ 22
8 @ 22
8 @ 22
8 @ 22
8 @ 22
8 @ 22

Bench situps

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Twisting bench situps

12 @ BW
12 @ BW
12 @ BW

Triceps push down

13 @ 50
10 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50

Sidebends

10 @ 45
10 @ 45
10 @ 45

Cross fit

5 Min

05/09-2012 Dagens træningsfis

Kondicykel

5 Min

Løbebånd

22 Min

Cross trainer

20 Min

06/09-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

7 @ BW
7 @ BW
7 @ BW
7 @ BW
7 @ BW

Shrugs

8 @ 131
10 @ 141 Straps herfra
10 @ 151
10 @ 151

WG pull down

6 @ 90
6 @ 90
6 @ 90
6 @ 90
6 @ 90

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65
10 @ 65

Statisk BB hold

Max @ 151
--10 Sek--
Max @ 151
--10 Sek--
Max @ 151

Hyper extensions

10 @ BW + 10
10 @ BW + 10

Hammer curls

10 @ 16
10 @ 20
10 @ 22

07/09-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Skulderpres

8 @ 22
8 @ 22
8 @ 22
8 @ 22
8 @ 22
8 @ 22

Bench situps

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Twisting bench situps

12 @ BW
12 @ BW
12 @ BW

Triceps push down

15 @ 50
11 @ 50
8 @ 50
8 @ 50
9 @ 50
8 @ 50

Sidebends

10 @ 45
10 @ 45
10 @ 45

Cross fit

10 Min

Løbebånd

10 Min

10/09-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

7 @ BW
7 @ BW
7 @ BW
7 @ BW
7 @ BW
7 @ BW

Shrugs

WG pull down

6 @ 90
6 @ 90
6 @ 90
6 @ 90
6 @ 90
6 @ 90

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65
10 @ 65

Statisk BB hold

Hyper extensions

Hammer curls

10 @ 18
10 @ 20
7 @ 22
5 @ 24
3 @ 26

11/09-2012 Dagens træningsfis

Kondicykel

5 Min

Løbebånd

25 Min

Cross trainer

20 Min

12/09-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Skulderpres

8 @ 22
8 @ 22
8 @ 22
8 @ 22

Bench situps

Twisting bench situps

14 @ BW
14 @ BW
14 @ BW
14 @ BW

Triceps push down

15 @ 50
11 @ 50
8 @ 50
8 @ 50
8 @ 50

DB Sidebends

10 @ 45
10 @ 45
10 @ 45

13/09-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Chinups

7 @ BW
7 @ BW
7 @ BW
7 @ BW

Shrugs

WG pull down

8 @ 90
8 @ 90
8 @ 90
8 @ 90

Row Maskine

10 @ 65
10 @ 65
10 @ 65
10 @ 65

Statisk BB hold

Hyper extensions

Hammer curls

15 @ 20
15 @ 20

Løbebånd

13 Min

17/09-2012 Dagens træningsfis

Kondicykel

5 Min

Div. opvarmning

5 Min

Skulderpres

8 @ 22
8 @ 22
8 @ 22
8 @ 22
8 @ 22
8 @ 22

Bench situps

10 @ BW + 10
10 @ BW + 10
10 @ BW + 10

Twisting bench situps

14 @ BW
14 @ BW
14 @ BW

Triceps push down

8 @ 50
8 @ 50
8 @ 50
9 @ 50
8 @ 50
8 @ 50

DB Sidebends

10 @ 45
10 @ 45
10 @ 45

Cross trainer

5 Min

18/09-2012 Dagens træningsfis

Kondicykel

5 Min

Løbebånd

30 Min

Cross trainer

10 Min

Hill the kill -

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