Logbog Naita

I am a woman :hihi:

Stats:
Max bænk: 35
Max squat: 100

Træningserfaring: Ingen
Formål: Sundhed og så gør det jo ikke noget at man bliver lidt stærkere.
Øvelser: Basisøvelser, gerne bestående af bænk, squat, bor, mili pres og varianter deraf.

Modtager gerne forslag/kritik

Lørdag 20 – 08 – 2011

Cable seated rows
15 x 10
20 x 10
25 x 5

Pull ups
3 -15 kg
10 -35 kg

Pull downs
15 x 10
20 x til fail
25 x til fail
25 x 10 (inv. Grip)
25 x 7/8 (inv. Grip)

Squat
10 x 10
30 x 10
50 x 5
60 x 5
70 x 1
50 x 5
30 x 20

Bp
10 x 10
30 x 5 (m. Spot)
20 x 5
20 x 5
20 x 5

Mandag 22 – 08 – 2011

Front squat
10 x 6
20 x 5
30 x 3/4

Inc. Bp.
20 x 5
20 x 5
25 x 5
25 x 5

Inc. Close grip Bp.
20 x 5
20 x 5
20 x 5

Yates Row
12 x 10
12 x 30
22 x 10
22 x 20
37 x 10

Onsdag 24 – 08 - 2011

Squat
10 x 5
30 x 5

Bp
10 x 10
20 x 5
20 x 5
20 x 10
25 x 5
25 x 5
20 x 5
20 x 5

Pull downs
15 x 20
20 x 10
25 x 10

Tirsdag 06 – 09 – 2011

Bp
Stang x 10
20 x 10
20 x 10
20 x 10
20 x 5
20 x 10

Cable seated rows
10 x 15
20 x 6
20 x 8
20 x 8

Pull downs
15 x 10 ng
20 x 15 wg
25 x 10 wg

Millitary press
12 x 10
12 x 10
12 x 10
17 x 4

Cable push downs
10 x 7
10 x 8
10 x 8

Torsdag 08 – 09 – 2011

Squat
Stang x 10
30 x 10
50 x 6
30 x 10

Front Squat
20 x 15
20 x 10
30 x 15

Leg curling
18 x 10
25 x 15
25 x 10

Leg extension
11 x 10
18 x 10 > 11 x 6
25 x 5 > 18 x 5 > 11 x 5

Rotary calf
15 x 20

Mandag 12 – 09 – 2011

Bp
Stang x 10
20 x 10
20 x 10
20 x 5
20 x 7
20 x 7

Cable seated rows
5 x 15
20 x 10
25 x 6
20 x 10
20 x 6
15 x 10

Pull downs
20 x 15
25 x 10
25 x 10
25 x 6
25 x 5

Tri push down
10 x 10
10 x 10
10 x 10

Chest Press
10 x 15
10 x 15

Biceps curl
20 x 10

Tirsdag 13 - 09 - 2011

Sprint 600 m

Onsdag 14 – 09 – 2011

Squat
20 x 10
40 x 12
50 x 10
50 x 10
50 x 10
40 x 10

Leg Curl
25 x 10
32 x 10
32 x 10

Leg extension
25 x 10
25 x 10
25 x 10
25 x 10 > 18 x 5 > 11 x 6

Torsdag 15 – 09 – 2011

Bp
Stang x 15
20 x 10
25 x 5
25 x 5ish
20 x 10
20 x 10
20 x 6

Yates
20 x 10
20 x 15
20 x 15
20 x 20
30 x 10

Military Press
15 x 9
20 x 6
20 x 6
20 x 6
15 x 5

Pull Downs
25 x 15 ng
30 x 8 ng
30 x 8 ng
20 x 9 wg
30 x 8 ng

Tri Push down
10 x 15
10 x 10
10 x 8

Mandag 19 – 09 – 2011

Squat
20 x 10
40 x 10
40 x 10
40 x 10
50 x 10
50 x 10
50 x 10

Leg curl
32 x 12
32 x 10
32 x 10
32 x 10
32 x 8

Leg extentions
32 x 12
32 x 12
32 x 12
32 x 10
32 x 10 > 25 x 5 > 18 x 5 > 11 x 5

Tirsdag 20 – 09 – 2011

Bp
20x20
25x5
25x8
25x6
25x6

Bor
20x10
30x10
30x10
30x10
30x10
30x8

mili
20x8
20x6
20x6
20x6

Pull Down
30x10wg
30x8ng
30x8ng
30x8ng
25x8wg

Tri push down
10x12
10x10
10x10
10x10
10x8

Velkommen til logland.

Hvad er formålet med loggen?

Kæmperen skrev:Velkommen til logland.

Hvad er formålet med loggen?

Merci.

Jeg har opdateret det, så det nu står øverst

Naita skrev:
Kæmperen skrev:Velkommen til logland.

Hvad er formålet med loggen?

Merci.

Jeg har opdateret det, så det nu står øverst

Ok. Det var det jeg fiskede efter

Hvordan træner du sprint?

Jeg træner ikke decideret løb, da jeg har problemer med min fod,
så derfor kommer loggen primært til at handle om styrketræning

Torsdag 22 - 09 - 2011

Squat
20 x 15
50 x 10
60 x 7
60 x 7
60 x 7

Leg press
60 x 25
80 x 15
80 x 12
100 x 5
100 x 20
100 x 10
90 x 10

Leg curl
32 x 10
32 x 10
32 x 8
32 x 5 > 25 x 5

Leg extentions
32 x 10
32 x 10
32 x 10
39 x 5 > 32 x 5 > 25 x 5

Weighted crunch
bw + 5 x 10
bw + 5 x 10
bw + 5 x 10

Technogym Total abdominal (.....) -.-
25 x 15

Fredag 23 - 09 - 2011

Bor
20 x 10
30 x 10
30 x 10
30 x 10

Yates
30 x 10
30 x 10
30 x 10

Cable seated rows
20 x 6
20 x 7
15 x 10
15 x 12

Pull downs
30 x 8 ng
30 x 9 ng
30 x 8 ng

Bp
20 x 10
20 x 10
20 x 9
20 x 6
20 x 7

Skulderpres
20 x 10
25 x 10
25 x 8
25 x 8

Bp cg
10 x 10
10 x 10
10 x 10

Hyperextension
20x bw+5kg
20x bw+5kg
20x bw+5kg

Tri push down
10 x 12
10 x 10
10 x 8

Curl
5 x 5
5 x 8 hammer
5 x 5 hammer

Mandag 26 - 09 - 2011

Squat
20 x 10
40 x 10
50 x 10
50 x 10
50 x 10
40 x 10

Leg press
100 x 10
100 x 10
100 x 10

Leg extentions
32 x 10
32 x 10
32 x 10 > 25 x 5

Leg curl
32 x 10
32 x 10
32 x 10

Weighted crunch
bw + 5 x 10
bw + 5 x 10
bw + 5 x 10

Torsdag 29 - 09 - 2011

Cable seated rows
15 x 12
20 x 10
20 x 8
20 x 8

Yates
30 x 15
30 x 10
30 x 10
30 x 10

Pull downs
30 x 12 ng
30 x 10 ng
30 x 10 ng
25 x 10 wg
25 x 10 wg

Bp
20 x 10
20 x 10
20 x 10
20 x 10

Db inc. Bp
10 x 7
10 x 7
10 x 7

Chest pres
15 x 15
20 x 10
20 x 10

Seated flyes
10 x 10
10 x 10
10 x 10

Skulder pres
25 x 8
25 x 8
25 x 6

Seated dip
34 x 15
41 x 5

Tricep push down
10 x 10
10 x 10
10 x 10

Hyperextentions
Bw + 5 x 15
Bw + 5 x 15
Bw + 5 x 15

Fredag 30 - 09 - 2011

Squat
20 x 10
50 x 10
50 x 10
70 x 3
50 x 4
50 x 4

Leg press
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Front squat
30 x 10
30 x 8
30 x 8

Leg press
80 x 10
80 x 10
80 x 10

Leg curl
32 x 10
32 x 10
32 x 10
32 x 6
32 x 6

Leg extentions
32 x 8
32 x 8
32 x 8
32 x 8
32 x 8

Inc. w. Crunch
5 x 10
5 x 10
5 x 10

Naita skrev:70 x 3

Mandag 03 - 10 - 2011

Cable seated rows
10 x 15
20 x 10
20 x 10
20 x 8
20 x 8
20 x 8
20 x 8
20 x 10
20 x 10
20 x 10

Yates
30 x 10
30 x 10
30 x 10
30 x 10

Pull downs
30 x 10 ng
30 x 15 ng
30 x 10 ng
30 x 10 ng
25 x 8 wg
25 x 8 wg

Bænk
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Chest pres
20 x 10
20 x 10
20 x 10

S. Flyes
15 x 10
15 x 8
15 x 8
10 x 10

Seated dip
34 x 10

Tri push down
10 x 12
10 x 10
10 x 10

Hyperextentions
5 x 15
5 x 15
5 x udmattelse

Tirsdag 04 – 10 – 2011

Squat
50 x 10
60 x 10
60 x 8
50 x 10

Front squat
30 x 10
30 x 10
30 x 10

Leg pres
80 x 10
80 x 10
80 x 10
80 x 10

Leg curl
32 x 8
32 x 8
32 x 8

Leg extentions
32 x 8
32 x 8
32 x 8

Dec. crunch
Bw + 5 x 10
Bw + 5 x 10
Bw + 5 x 10

Mandag 10 - 10 - 2011

Bp
20 x 8
25 x 8
25 x 6
25 x 6
25 x 6
25 x 6

Db Inc bp
7 x 10
7 x 10
7 x 10
7 x 10

Flyes
15 x 10
15 x 10
15 x 8
15 x 10

Chest Press
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Militær
15 x 12
15 x 10
15 x 10
15 x 10

Seated Shoulder Press
20 x 10
20 x 10
20 x 10
20 x 12

Tri Push Down
10 x 15
10 x 10
10 x 10

Tirsdag 28 - 10 - 2011

Squat
40 x 10
40 x 10

Box squat
40 x 4
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
40 x 10
40 x 10

Goblet squat
16 x 5
16 x 5
16 x 5
16 x 10
16 x 10
16 x 10
16 x 10
16 x 10

Cable seated rows
25 x 5
25 x 5
25 x 5
25 x 5
20 x 8
20 x 8
20 x 8
20 x 8

Military
15 x 5
15 x 5
15 x 5
15 x 5
15 x 5

Pull down
26 x 10
32 x 10
32 x 10
32 x 10
26 x 10

Weigthed
bw + 5 x 10
bw + 5 x 10
bw + 5 x 10
bw + 5 x 10
bw + 5 x 10

Onsdag 19 - 10 - 2011

Pull Down
15 x 15 ng
25 x 12 ng
25 x 12 ng
25 x 12 ng
20 x 10 ng
20 x 10 ng

Bor
30 x 8

Yates
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8

Military
15 x 10
15 x 10
15 x 10
20 x 5
20 x 5
20 x 5

Tri push down
10 x 15
10 x 10
10 x 10
10 x 10
10 x 10

Fredag 21 - 10 - 2011

Bp
10x10 opv
20x10
20x10
20x10
20x10
20x10
20x10
20x10
20x10

Db. Inc. Bp.
7x10
7x10
7x10
7x10
7x10

Cable Bicep Curl
20x10
20x10
25x5
25x5
25x5

Chest Press
20x10
20x10
20x10
20x10
20x10

Cykling 15 min, intensitet 6. (Stadig trætte ben fra Squat)

Mandag 24 - 10 - 2011

B. squat
50x10
50x10
50x10
50x10
50x10
50x10
40x10
40x10

C. S. Rows
25x8
25x8
25x8
25x8
20x8
20x8
20x8
20x8

L. Press
80x10
80x10
80x10

P.D. ng.
30x12
30x10
30x10
30x10
30x10
30x8

Onsdag 26 - 10 - 2011

Mili
10x10 opv.
20x8
20x8
20x8
25x5
25x5
25x5
25x5
20x8
20x8
20x8

Chest Press
25x8
25x8
25x8
25x8
25x8

BP
25x5
25x5
25x8 M Spot
20x8
20x8

Hyperextentions
bw+5x12
bw+5x12
bw+5x12

Inc situp
bw+5x10
bw+5x10
bw+5x10

Logbog Naita

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