Logbog Thomas

Fredag d. 10-09-10:

Full Squat:
5x5x90kg

BB BOR:
3x8x90kg

Lever Pulldown CG:
3x10x100kg

Seated Row:
3x8x75kg

Push Crunch:
3x10x95kg

Leg Curl:
3x15x65kg

HyperExt:
3x10xBW+10kg

Cardio 25Min / 473Kacl

Tirsdag d. 21/09-10:

Tilbage til træningen efter en omgang hjernerystelse

DL:
opvarmnings løft
4x130kg
2x150kg
1x170kg
1x190kg
1x210kg

Calf raise:
3x10x150kg

Yates:
3x8x90kg

Lever pulldown CG:
3x10x100kg

Seated Row:
3x8x75kg

Hyperext:
3x10xBW+10kg

Onsdag d. 22/09-10:

Milipress:
3x8x55kg

Front raise:
3x8x14kg

Side laterals:
3x8x14kg

Brystpres maskine

3x8x80kg

Skrå brystpres maskine

3x8x70kg

Biceps Curl EZ-Bar:
3x8x50kg

Hammer Curl:
3x8x26kg

Pushdown:
3x8x50kg

Over Head triceps Ext:
3x8x14kg

mave øvelser

lørdag d. 25/09-10:

Squat:
8x100kg (box)
5x140kg (box)
2x160kg
4x180kg bælte + wraps
8x100kg

Front Squat:
3x8x60kg

Calf raise:
3x10x150kg

Leg Curl:
3x15x65kg

Hyperext:
3x10xBW+10kg

BOR:
1x8x80kg
1x8x85kg
1x8x90kg

Lever pulldown CG:
3x8x100kg

Mave øvelser

Søndag d. 26/09-10:

Milipress:
3x8x60kg

Cb front raise:
3x8x20kg

Leteral raise:
3x8x14kg

Overhead triceps ext:
3x8x14kg

Pushdown:
3x8x50kg

BB Curl:
3x8x40kg

Concentration Curl:
3x8x18kg

mave

Torsdag d. 30/09-10:

Squat til ca. 80 grader:
5x5x130kg

Benpres:
3x10x200kg

Leg Curl:
3x15x65kg

T-bar row:
1x8x90kg
2x8x100kg

Seated Row:
1x8x80kg
1x8x85kg
1x8x95kg

Lever pulldown CG:
3x8x100kg

Hyperext:
3x10xBW+15kg

Tirsdag d. 05/10-10:

Mili pres:
3x8x50kg

Front Raise:
3x8x14kg

Pushdown:
3x8x50kg

Overhead triceps ext:
3x8x14kg

Bryst i maskiner

cardio 30 min

Onsdag d. 06/10-10:

DL:
1x8x90kg
1x5x120kg
1x5x130kg

Benpres:
3x10x200kg

Calf raise:
3x10x150kg

Yates:
3x8x90kg

Seated row:
3x8x85kg

Lever PD CG:
3x10x100kg

Hyper Ext:
3x8xBW+15kg

BB Biceps curl:
3x8x40kg

Hammer Curl:
3x8x26kg

Torsdag d. 07/10-10:

Milipres:
3x8x50kg

Skulderpres:
3x8x24kg

Upright rows:
3x8x30kg -svagt, men passer på rotator cuffen

Pushdown:
3x8x50kg

Overhead triceps ext:
3x8x14kg

bænk:
1x8x70kg

bænk maskine:
2x8x120kg

Fredag d. 08/10-10:

Squat:
5x5x130kg

Benpres:
3x10x200kg

Leg curl:
3x15x65kg

Hyper ext:
3x10xBW+10kg

BB BOR:
3x8x80kg

Pullup CG:
3x5xBW

Conc. Curl:
3x8x18kg

Hammer Curl:
3x8x24kg

Søndag d. 10/10-10:

Milipres:
3x8x55kg

Front raise:
3x8x12kg

Skulder pres:
3x8x24kg

Bænk maskine:
1x8x90kg
1x8x100kg
1x8x120kg

Bænk:
1x8x90kg
1x4x110kg
1x3x130kg

Pushdown:
3x4x40kg Robe / 3x4x50kg Stang

Overhead triceps ext:
3x8x14kg

mandag d. 11/10-10:

Let squat til opvarmning af knæ / lår.

Konventionel Dødløft:
1x5x100kg
1x3x120kg
1x140kg
1x160kg + bælte
1x180kg + bælte
1x200kg + bælte + straps
1x220kg + bælte + straps + wraps

Yates:
3x8x90kg

Lever PD WG:
3x8x100kg

Schrugs:
3x8x90kg

Leg Curl:
3x20x65kg

BB Curl:
1x8x40kg
2x8x45kg

Conc. Curl:
3x8x18kg

mave på bold

Tirsdag d. 12/10-10:

Milipress:
3x8x50kg

Skulder Pres:
3x8x24kg

Rear lat:
3x8x14kg

Bryst maskine:
8x100kg
8x110kg
8x120kg

Skrå bryst maskine:
3x8x75kg

Pushdown:
3x8x45kg

overhead robe:
3x8x30kg

Onsdag d. 13/10-10:

Full Squat:
1x5x90kg
2x5x110kg
2x5x120kg

Calf raise:
3x10x150kg

BOR:
1x8x80kg
2x8x85kg

Lever Pulldown CG:
3x8x100kg

HyperExt:
3x10xBW+10kg

Concentration Curl:
3x8x18kg

One Arm CB Curl:
3x8x20kg

mave

Fredag d. 15/10-10:

Milipres:
3x8x55kg

Upright Rows:
3x8x40kg

Front raise:
3x8x12kg

Bryst i maskine:
3x10x100kg

pushdown:
3x8x45kg

Dips:
3x8xBW

Mave

Cardio 25min / 473 KACL

Lørdag d. 16/10-10:

Squat:
1x8x90kg
3x5x115kg

Dødløft:
5x5x130kg

Yates:
3x8x90kg

BB Shrugs:
3x8x100kg

Lever pulldown WG:
3x10x100kg

BB Curl:
3x8x40kg

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