MikelangeLOG

21/6

Leg Extensions
12 X 36
12 X 50
8 X 77

Leg Press
12 X 120
12 X 140
10 X 170

Squat
12 X 70
11 X 70
8 X 80

Lying Leg Curl
12 X 43
7 X 50

Stiff-legged Deadlift
12 X 50
12 X 60
10 X 70

Ab rollout on knees
10 X BW
10 X BW
10 X BW

23/6

BP
12 X 70
10 X 80
7 X 85

DB Incline BP
10 X 25
7 X 27,5

DB Flyes
10 X 12,5
8 X 15

DB Concentration Curl
12 X 15
7 X 20

BB Curl
10 X 35
6 X 40

12 minutter på crosstrainer. 190 kalorier forbrændt.

24/6

DB Pullover
12 X 10
12 X 15
9 X 22,5

Cable V-bar Pulldown
12 X 55
8 X 65

DB one-arm Row
11 X 27,5
9 X 32,5

Cable Seated WG Row
10 X 50
9 X 55

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

25/6

DB Shoulder Press
12 X 17,5
12 X 20
7 X 25

DB Lateral Raise
12 X 10
8 X 12,5

Cable Deltoid Raise
10 X 12,5

DB Reverse Flyes
12 X 6
12 X 7
6 X 8

Cable Triceps Pushdown
12 X 50
12 X 57,5
9 X 65

EZ-bar Triceps Extension
11 X 28
8 X 30,5

DB Seated Triceps Press
12 X 20
10 X 25
8 X 22,5

14 minutter på crosstrainer. 222 kalorier forbrændt.

26/6

Leg Extensions
12 X 36
12 X 57
8 X 77

Leg Press
12 X 120
12 X 150
6 X 180

Squat
12 X 60
12 X 70
9 X 80

Lying Leg Curl
12 X 43
9 X 50

Stiff-legged Deadlift
12 X 50
12 X 65
10 X 75

Ab rollout on knees
10 X BW
10 X BW
10 X BW

30/6

BP
12 X 70
10 X 80
6 X 85

DB Incline BP
10 X 25
7 X 27,5

DB Flyes
12 X 12,5
7 X 17,5

DB Concentration Curl
12 X 15
8 X 20

BB Curl
10 X 35
6 X 40

1/7

DB Pullover
12 X 10
12 X 17,5
8 X 25

Cable V-bar Pulldown
12 X 55
8 X 65

DB one-arm Row
12 X 27,5
6 X 35

Cable Seated WG Row
10 X 50
7 X 57,5

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

4/7

DB Shoulder Press
12 X 17,5
12 X 20
6 X 25

DB Lateral Raise
12 X 10
8 X 12,5

Cable Deltoid Raise
11 X 12,5

DB Reverse Flyes
12 X 6
9 X 8

Cable Triceps Pushdown
12 X 52,5
12 X 57,5
8 X 67,5

EZ-bar Triceps Extension
11 X 28
8 X 30,5

DB Seated Triceps Press
12 X 20
8 X 27,5

15 minutter på crosstrainer. 250 kalorier forbrændt.

9/7

BP
12 X 70
10 X 80
6 X 85

DB Incline BP
11 X 25
7 X 27,5

DB Flyes
12 X 12,5
6 X 17,5

DB Concentration Curl
12 X 15
8 X 20

BB Curl
10 X 35
6 X 40

Ab rollout on knees
10 X BW
10 X BW
10 X BW

10/7

DB Pullover
12 X 12,5
12 X 17,5
8 X 25

Cable V-bar Pulldown
12 X 55
8 X 65

DB one-arm Row
12 X 27,5
6 X 35

Cable Seated WG Row
10 X 55
7 X 57,5

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

11/7

DB Shoulder Press
12 X 17,5
12 X 20
6 X 25

DB Lateral Raise
12 X 10
10 X 12,5

Cable Deltoid Raise
11 X 12,5

DB Reverse Flyes
12 X 6
10 X 8

Cable Triceps Pushdown
12 X 52,5
12 X 60
8 X 67,5

EZ-bar Triceps Extension
11 X 28
8 X 30,5

DB Seated Triceps Press
12 X 20
8 X 27,5

Skal til fodboldstævne i Gøteborg i næste uge, så der bliver der ikke tid til at træne.

3/8

BP
12 X 70
8 X 80
6 X 82,5

DB Incline BP
10 X 25
6 X 27,5

DB Flyes
10 X 12,5
5 X 17,5

DB Concentration Curl
12 X 15
6 X 20

BB Curl
8 X 35
6 X 37,5

Ab rollout on knees
10 X BW
10 X BW
10 X BW

4/8

DB Shoulder Press
12 X 17,5
12 X 20
6 X 25

DB Lateral Raise
12 X 10
8 X 12,5

Cable Deltoid Raise
8 X 12,5

DB Reverse Flyes
12 X 6
10 X 8

Cable Triceps Pushdown
12 X 52,5
12 X 60
8 X 67,5

EZ-bar Triceps Extension
11 X 28
8 X 30,5

DB Seated Triceps Press
12 X 20
8 X 27,5
6 X 27,5

6/8

DB Pullover
12 X 12,5
12 X 17,5
9 X 25

Cable V-bar Pulldown
12 X 55
7 X 65

DB one-arm Row
12 X 27,5
6 X 35

Cable Seated WG Row
10 X 50
7 X 55

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

8/8

BP
12 X 70
8 X 80
7 X 82,5

DB Incline BP
10 X 25
6 X 27,5

DB Flyes
10 X 12,5
5 X 17,5

Leg Extensions R60
12 X 36
12 X 43
12 X 52,5
8 X 59,5
8 X 65,5

DB Concentration Curl
12 X 15
6 X 20

BB Curl
8 X 35
5 X 37,5

11/8

DB Pullover
12 X 12,5
12 X 17,5
10 X 25

Cable V-bar Pulldown
12 X 55
7 X 65

DB one-arm Row
12 X 27,5
6 X 35

Cable Seated WG Row
11 X 50
8 X 55

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

Ab Rollout on Knees
X 10
X 10
X 10

12/8

DB Shoulder Press
12 X 17,5
10 X 22,5
6 X 25

DB Lateral Raise
12 X 10
6 X 15

Cable Deltoid Raise
10 X 12,5

DB Reverse Flyes
12 X 7
10 X 8

Cable Triceps Pushdown
12 X 52,5
12 X 60
7 X 67,5

EZ-bar Triceps Extension
11 X 28
8 X 30,5

DB Seated Triceps Press
12 X 20
8 X 27,5

13/8

Leg Extensions R60
12 X 36
12 X 59,5
10 X 77

Leg Press R60
12 X 120
12 X 150
6 X 170

Squat R60
12 X 60
11 X 70
7 X 80

Lying Leg Curl R60
12 X 43
8 X 50

Stiff-legged Deadlift R60
12 X 50
12 X 65
8 X 75

Ab rollout on knees
10 X BW
10 X BW
10 X BW

14/8

BP R60
12 X 70
10 X 80
5 X 85

DB Incline BP R60
11 X 25
6 X 27,5

DB Flyes R60
10 X 12,5
8 X 15

DB Concentration Curl R60
12 X 15
7 X 20

BB Curl R60
8 X 35
7 X 37,5

DB Curl R60
4 X 20

15/8

DB Pullover R60
12 X 12,5
12 X 20
8 X 27,5

Cable V-bar Pulldown R60
12 X 55
8 X 65

DB one-arm Row R60
12 X 27,5
7 X 35

Cable Seated WG Row R60
12 X 50
8 X 55

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

3/ 9

Squat - 4010
8 X 50
7 X 50

Lying Leg Curl
8 X 50
8 X 55

Pull Ups
9 X BW
7 X BW

BP - 23X1
6 X 50
5 X 50

Military Press
8 X 50
5 X 50

Cable Triceps Pushdown
9 X 60
8 X 60

EZ-bar Curl - 2112
8 X 23
7 X 23

DB Seated Lateral Raise
10 X 8
10 X 8

Ab Rollout on Knees
12 X BW
12 X BW

WG Cable Seated Row
10 X 50
8 X 50

Hyperextensions
10 X BW+10
10 X BW+10

5/9

DB Shoulder Press - R60
12 X 17,5
10 X 22,5
5 X 25

DB Lateral Raise - R60
12 X 10
6 X 12,5

Cable Deltoid Raise - R60
8 X 12,5

DB Reverse Flyes - R60
12 X 7
8 X 8

DB Concentration Curl - R60
12 X 15
6 X 20

BB Curl - R60
9 X 32,5
6 X 35

Cable Triceps Pushdown - R60
12 X 52,5
12 X 60
6 X 67,5

EZ-bar Triceps Extension - R60
10 X 28
8 X 30,5

DB Seated Triceps Press - R60
12 X 20
7 X 27,5

BP - R60
6 X 80
5 X 80
7 X 70 -> 7 X 50 -> 7 X 40 -> mange X 20

8/9

Squat
8 X 80
8 X 80

A1 Lying Leg Curl
8 X 50
8 X 50

A2 Leg Extensions
10 X 64
10 X 64

One-arm DB Row
12 X 27,5
6 X 35

BP - 23X1
6 X 50
6 X 50

Military Press
8 X 50
8 X 50

Cable Triceps Pushdown
8 X 65
8 X 65

B1 EZ-bar Curl - 2112
8 X 23
7 X 23

B2 DB Seated Lateral Raise
10 X 8
10 X 8

Ab Rollout on Knees
12 X BW
12 X BW

WG Cable Seated Row
10 X 50
10 X 50

Hyperextensions
10 X BW+10
10 X BW+10

11/9

DB Pullover R60
12 X 12,5
12 X 20
8 X 27,5

Cable V-bar Pulldown R60
10 X 55
10 X 55 - maskinen er umenneskelig sej at trække i

DB one-arm Row R60
12 X 27,5
6 X 35

Cable Seated WG Row R60
12 X 50
7 X 55

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

One-arm DB Preacher Curl
12 X 10
9 X 12,5

BB Curl
12 X 32,5
8 X 35

Ab Rollout on Knees
12 X BW
12 X BW

12/9

DB Shoulder Press - R60
12 X 17,5
8 X 22,5
4 X 25

DB Lateral Raise - R60
12 X 10
8 X 12,5

Cable Deltoid Raise - R60
10 X 10

DB Reverse Flyes - R60
12 X 7
10 X 8

Cable Triceps Pushdown - R60
12 X 52,5
12 X 60
7 X 65

EZ-bar Triceps Extension - R60
12 X 28
8 X 30,5

DB Seated Triceps Press - R60
12 X 20
7 X 27,5

Leg Extensions - R60
12 X 57
12 X 64
10 X 71

Lying Leg Curl - R60
12 - 43
8 X 50
8 X 50
8 X 50

14 / 9

BP - R60
12 X 70
11 X 75
6 X 80

DB Incline BP - R60
11 X 22,5
7 X 25

DB Flyes - R60
10 X 12,5
7 X 15

DB One-arm Preacher Curl - R60
12 X 10
9 X 12,5

BB Curl - R60
12 X 32,5
6 X 35

15/9
Jeg lever the high life på min båd - den hedder i øvrigt Hanne Boel

DB Pullover - R60
12 X 15
12 X 22,5
8 X 27,5

Cable V-bar Pulldown - R60
11 X 55
10 X 60

DB one-arm Row - R60
12 X 27,5
6 X 35

Cable Seated WG Row - R60
12 X 50
7 X 55

T-bar Row - R60
12 X 45
8 X 50

Hyperextensions - R60
10 X BW+10
10 X BW+10
10 X BW+10

14/10
Så gik jeg fra high life til low life og no life. Jeg har fået fjernet min blindtarm, hvilket har resulteret i en måneds pause og -3 kilo. Det kunne mærkes i dag.

BP - R60
12 X 50
11 X 65
7 X 70

DB Incline BP - R60
11 X 20
6 X 22,5

DB Flyes - R60
10 X 10
7 X 12,5

DB One-arm Preacher Curl - R60
12 X 10
6 X 12,5

BB Curl - R60
10 X 30
5 X 32,5

16/10

DB Shoulder Press - R60
12 X 17,5
9 X 20
4 X 22,5

DB Lateral Raise - R60
11 X 10
6 X 12,5

Cable Deltoid Raise - R60
8 X 10

DB Reverse Flyes - R60
12 X 7
8 X 8

Cable Triceps Pushdown - R60
12 X 50
11 X 57,5
7 X 62,5

EZ-bar Triceps Extension - R60
9 X 28
5 X 30,5

DB Seated Triceps Press - R60
12 X 20
7 X 25

20/10

DB Pullover R60
12 X 15
12 X 20
8 X 25

Cable V-bar Pulldown R60
12 X 55
7 X 60

DB one-arm Row R60
12 X 25
5 X 35

Cable Seated WG Row R60
10 X 50
6 X 55

Hyperextensions
8 X BW+10
10 X BW+10
8 X BW+10

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