Tirsdag 31-01
Chest + Quads
Squat:
8 @ 60
8 @ 60
8 @ 60
8 @ 50
BB bench press:
5 @ 60
5 @ 65
5 @ 70
5 @ 70
5 @ 70
Incline DB bench press:
8 @ 22
8 @ 22
8 @ 22
8 @ 22
Low incline DB fly:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
10 @ 12
Lever chest press, ecc.:
12 @ 20
12 @ 20
12 @ 20
Leg extension:
10 @ 45
10 @ 50
10 @ 55
10 @ 55
10 @ 55
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Ostergaard's Log
Side 1 af 2 • 1, 2
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Onsdag 01-02
Back + Hams
Deadlift:
4 @ 60
4 @ 60
4 @ 60
4 @ 60
4 @ 60
4 @ 60
-Stort set første gang jeg kører øvelsen. Så der tager vi det lige stille og roligt.
Bent-over BB rows:
5 @ 60
5 @ 70
5 @ 70
5 @ 70
5 @ 70
Pullup:
4 @
5 @
5 @
5 @
3 @
-Denne øvelses skal der arbejds med.
Pulldown:
10 @ 45
10 @ 50
10 @ 50
10 @ 50
10 @ 50
Chest-supp. DB row:
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
Romanian deadlift:
6 @ 50
6 @ 60
6 @ 60
6 @ 60
Leg curl:
10 @ 20
10 @ 25
10 @ 30
10 @ 30
10 @ 30
Back + Hams
Deadlift:
4 @ 60
4 @ 60
4 @ 60
4 @ 60
4 @ 60
4 @ 60
-Stort set første gang jeg kører øvelsen. Så der tager vi det lige stille og roligt.
Bent-over BB rows:
5 @ 60
5 @ 70
5 @ 70
5 @ 70
5 @ 70
Pullup:
4 @
5 @
5 @
5 @
3 @
-Denne øvelses skal der arbejds med.
Pulldown:
10 @ 45
10 @ 50
10 @ 50
10 @ 50
10 @ 50
Chest-supp. DB row:
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
Romanian deadlift:
6 @ 50
6 @ 60
6 @ 60
6 @ 60
Leg curl:
10 @ 20
10 @ 25
10 @ 30
10 @ 30
10 @ 30
Sidst rettet af Ostergaard 7. feb 2012, 00:25, rettet i alt 1 gang.
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Torsdag 02-02
Delts + Calves
Millitary press:
5 @ 40
5 @ 42,50
5 @ 42,50
5 @ 45
5 @ 42,50
Seated lateral raise:
6 @ 6
6 @ 7
6 @ 7
6 @ 7
Seated DB shoulder press:
6 @ 18
6 @ 20
6 @ 20
6 @ 20
Standing DB lateral raise:
10 @ 6
10 @ 6
10 @ 6
10 @ 6
10 @ 6
Calf raise:
10 @ 60
10 @ 80
10 @ 90
30 @ 50
30 @ 60
Standing behind neck press:
12 @ 20
12 @ 20
12 @ 20
12 @ 20
Delts + Calves
Millitary press:
5 @ 40
5 @ 42,50
5 @ 42,50
5 @ 45
5 @ 42,50
Seated lateral raise:
6 @ 6
6 @ 7
6 @ 7
6 @ 7
Seated DB shoulder press:
6 @ 18
6 @ 20
6 @ 20
6 @ 20
Standing DB lateral raise:
10 @ 6
10 @ 6
10 @ 6
10 @ 6
10 @ 6
Calf raise:
10 @ 60
10 @ 80
10 @ 90
30 @ 50
30 @ 60
Standing behind neck press:
12 @ 20
12 @ 20
12 @ 20
12 @ 20
Sidst rettet af Ostergaard 7. feb 2012, 21:57, rettet i alt 1 gang.
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Lørdag 04-02
Arms
CG bench press:
6 @ 45
6 @ 50
6 @ 55
6 @ 60
6 @ 60
6 @ 60
Seated DB curl
10 @ 8
10 @ 10
10 @ 10
10 @ 10
10 @ 10
10 @ 10
EZ curl:
6 @ 15 + stang (aner ikke hvad den vejer)
6 @ 20
6 @ 20
6 @ 20
6 @ 20
6 @ 20
Rope pushdown:
8 @ 29
8 @ 29
8 @ 29
8 @ 29
8 @ 29
8 @ 29
Seated EZ OH extension:
10 @ 20 + stang
10 @ 20
10 @ 20
10 @ 20
Arms
CG bench press:
6 @ 45
6 @ 50
6 @ 55
6 @ 60
6 @ 60
6 @ 60
Seated DB curl
10 @ 8
10 @ 10
10 @ 10
10 @ 10
10 @ 10
10 @ 10
EZ curl:
6 @ 15 + stang (aner ikke hvad den vejer)
6 @ 20
6 @ 20
6 @ 20
6 @ 20
6 @ 20
Rope pushdown:
8 @ 29
8 @ 29
8 @ 29
8 @ 29
8 @ 29
8 @ 29
Seated EZ OH extension:
10 @ 20 + stang
10 @ 20
10 @ 20
10 @ 20
Sidst rettet af Ostergaard 5. feb 2012, 16:52, rettet i alt 1 gang.
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Søndag 05-02
Chest + Quads
Squat:
6 @ 65
6 @ 65
6 @ 65
6 @ 65
Incline BB bench press:
5 @ 50
5 @ 55
5 @ 60
5 @ 60
5 @ 60 drop 5 @ 50 drop 5 @ 40
DB bench press
8 @ 20
8 @ 22
8 @ 22
8 @ 22
Low incline DB fly:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
10 @ 12
Lever chest press, ecc.:
12 @ 20
12 @ 20
12 @ 20
Leg extension:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
Chest + Quads
Squat:
6 @ 65
6 @ 65
6 @ 65
6 @ 65
Incline BB bench press:
5 @ 50
5 @ 55
5 @ 60
5 @ 60
5 @ 60 drop 5 @ 50 drop 5 @ 40
DB bench press
8 @ 20
8 @ 22
8 @ 22
8 @ 22
Low incline DB fly:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
10 @ 12
Lever chest press, ecc.:
12 @ 20
12 @ 20
12 @ 20
Leg extension:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag 06-02
Back + Hams
Deadlift:
4 @ 60
4 @ 70
4 @ 70
4 @ 70
4 @ 70
4 @ 70
-Er begyndt og kører meget bedre
Bent-over DB rows:
8 @ 25
8 @ 25
8 @ 25
8 @ 25
8 @ 25
Pullup:
5 @
5 @
5 @
5 @
5 @
Pulldown:
10 @ 50
10 @ 50
10 @ 50
10 @ 50
10 @ 50
Yates row:
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 60
6 @ 60
6 @ 60
6 @ 60
Leg curl:
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Back + Hams
Deadlift:
4 @ 60
4 @ 70
4 @ 70
4 @ 70
4 @ 70
4 @ 70
-Er begyndt og kører meget bedre
Bent-over DB rows:
8 @ 25
8 @ 25
8 @ 25
8 @ 25
8 @ 25
Pullup:
5 @
5 @
5 @
5 @
5 @
Pulldown:
10 @ 50
10 @ 50
10 @ 50
10 @ 50
10 @ 50
Yates row:
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 60
6 @ 60
6 @ 60
6 @ 60
Leg curl:
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag 07-02
Delts + Calves
Seated DB shoulder press:
5 @ 20
5 @ 22
5 @ 22
5 @ 22
5 @ 22
One-arm lateral raise:
6 @ 6
6 @ 9
6 @ 9
6 @ 9
Standing behind neck press:
6 @ 20
6 @ 25
6 @ 25
6 @ 25
Standing DB lateral raise:
10 @ 6
10 @ 7
10 @ 8
10 @ 8
10 @ 8
Calf raise:
10 @ 90
10 @ 90
10 @ 90
30 @ 60
30 @ 60
Shrugs:
12 @ 60
12 @ 60
12 @ 60
12 @ 60
Rear delt:
12 @ 35
12 @ 40
12 @ 40
12 @ 40
-Kørt i maskine
Delts + Calves
Seated DB shoulder press:
5 @ 20
5 @ 22
5 @ 22
5 @ 22
5 @ 22
One-arm lateral raise:
6 @ 6
6 @ 9
6 @ 9
6 @ 9
Standing behind neck press:
6 @ 20
6 @ 25
6 @ 25
6 @ 25
Standing DB lateral raise:
10 @ 6
10 @ 7
10 @ 8
10 @ 8
10 @ 8
Calf raise:
10 @ 90
10 @ 90
10 @ 90
30 @ 60
30 @ 60
Shrugs:
12 @ 60
12 @ 60
12 @ 60
12 @ 60
Rear delt:
12 @ 35
12 @ 40
12 @ 40
12 @ 40
-Kørt i maskine
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Shrugs på en skulder/læg dag?
Chayen Daniel Kashi
Fysioterapeut.
Fysioterapeut.
-
- Reputation point: 90
- Indlæg: 4455
- Tilmeldt: 13. nov 2007, 18:16
- Geografisk sted: Lørenskog, Norge
- Træner her: Fitness World - Holstebro
- Styrkeliste
- - Bænkpres: 155.00
- - Squat: 190.00
- - Dødløft: 240.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Chayen skrev:Shrugs på en skulder/læg dag?
Ja?
Læg på en skulder/trapz dag om man vil. Trapz er undervurderet, så fint at ramme dem inddirekte én dag og direkte en anden dag.
#TeamSjonas
-
- Reputation point: 35
- Indlæg: 3658
- Tilmeldt: 6. apr 2008, 15:06
- Geografisk sted: Århus
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag 08-02
Squat + Arms
Squat:
6 @ 65
4 @ 70
2 @ 80
2 @ 80
6 @ 65
6 @ 65
A1 CG bench press:
6 @ 60
6 @ 60
6 @ 60
6 @ 60
6 @ 60
6 @ 65
A2 Seated DB curl:
10 @ 10
10 @ 10
10 @ 10
10 @ 10
10 @ 10
10 @ 12
- A1 og A2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
B1 EZ curl:
6 @ 12 + stang (aner ikke hvad den vejer)
6 @ 20
6 @ 20
6 @ 20
6 @ 20
6 @ 20
B2 Incline french press - Skull crush:
10 @ 20 + stang
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
- B1 og B2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
EZ reverse curl:
10 @ 10 + stang
10 @ 15
10 @ 15
Squat + Arms
Squat:
6 @ 65
4 @ 70
2 @ 80
2 @ 80
6 @ 65
6 @ 65
A1 CG bench press:
6 @ 60
6 @ 60
6 @ 60
6 @ 60
6 @ 60
6 @ 65
A2 Seated DB curl:
10 @ 10
10 @ 10
10 @ 10
10 @ 10
10 @ 10
10 @ 12
- A1 og A2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
B1 EZ curl:
6 @ 12 + stang (aner ikke hvad den vejer)
6 @ 20
6 @ 20
6 @ 20
6 @ 20
6 @ 20
B2 Incline french press - Skull crush:
10 @ 20 + stang
10 @ 20
10 @ 20
10 @ 20
10 @ 20
10 @ 20
- B1 og B2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
EZ reverse curl:
10 @ 10 + stang
10 @ 15
10 @ 15
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Lørdag 11-02
Chest + Quads
Squat:
8 @ 65
8 @ 65
8 @ 65
8 @ 65
BB bench press:
5 @ 70
5 @ 70
5 @ 70
5 @ 75
5 @ 75 drop 60 drop 50
Incline DB bench press:
8 @ 25
8 @ 25
8 @ 25
8 @ 25
Low incline DB fly:
10 @ 14
10 @ 16
10 @ 16
10 @ 16
10 @ 16
Lever chest press, ecc.:
15 @ 20
15 @ 20
15 @ 20
Leg extension:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 60
Chest + Quads
Squat:
8 @ 65
8 @ 65
8 @ 65
8 @ 65
BB bench press:
5 @ 70
5 @ 70
5 @ 70
5 @ 75
5 @ 75 drop 60 drop 50
Incline DB bench press:
8 @ 25
8 @ 25
8 @ 25
8 @ 25
Low incline DB fly:
10 @ 14
10 @ 16
10 @ 16
10 @ 16
10 @ 16
Lever chest press, ecc.:
15 @ 20
15 @ 20
15 @ 20
Leg extension:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 60
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Søndag 12-02
Back + Hams
Deadlift:
4 @ 70
4 @ 75
4 @ 80
4 @ 80
4 @ 80
4 @ 85
Bent-over BB rows:
5 @ 70
5 @ 80
5 @ 80
5 @ 80
5 @ 80
Pullup:
6 @
6 @
6 @
6 @
6 @
Pulldown:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
Chest-supp. DB row:
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 60
6 @ 65
6 @ 65
6 @ 65
Leg curl:
10 @ 30
10 @ 30
10 @ 35
10 @ 35
10 @ 35
Back + Hams
Deadlift:
4 @ 70
4 @ 75
4 @ 80
4 @ 80
4 @ 80
4 @ 85
Bent-over BB rows:
5 @ 70
5 @ 80
5 @ 80
5 @ 80
5 @ 80
Pullup:
6 @
6 @
6 @
6 @
6 @
Pulldown:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
Chest-supp. DB row:
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 60
6 @ 65
6 @ 65
6 @ 65
Leg curl:
10 @ 30
10 @ 30
10 @ 35
10 @ 35
10 @ 35
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag 13-02
Delts + Calves
Millitary press:
5 @ 42,50
5 @ 45
5 @ 47,50
5 @ 47,50
5 @ 47,50
Seated lateral raise:
6 @ 7
6 @ 8
6 @ 9
6 @ 9
Seated DB shoulder press:
6 @ 22
6 @ 22
6 @ 22
6 @ 22
Standing DB lateral raise:
10 @ 7
10 @ 8
10 @ 8
10 @ 9
10 @ 9
Calf raise:
10 @ 90
10 @ 110
10 @ 110
30 @ 70
30 @ 80
Rear delt:
12 @ 40
12 @ 45
12 @ 45
12 @ 45
-Udført i maskine
Delts + Calves
Millitary press:
5 @ 42,50
5 @ 45
5 @ 47,50
5 @ 47,50
5 @ 47,50
Seated lateral raise:
6 @ 7
6 @ 8
6 @ 9
6 @ 9
Seated DB shoulder press:
6 @ 22
6 @ 22
6 @ 22
6 @ 22
Standing DB lateral raise:
10 @ 7
10 @ 8
10 @ 8
10 @ 9
10 @ 9
Calf raise:
10 @ 90
10 @ 110
10 @ 110
30 @ 70
30 @ 80
Rear delt:
12 @ 40
12 @ 45
12 @ 45
12 @ 45
-Udført i maskine
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag 20-02
Chest + Quads
Squat:
6 @ 75
6 @ 75
6 @ 75
6 @ 75
Incline BB bench press:
5 @ 60
5 @ 60
5 @ 60
5 @ 60
5 @ 60
DB bench press
8 @ 22
8 @ 25
8 @ 25
8 @ 25
Low incline DB fly:
10 @ 16
10 @ 18
10 @ 18
10 @ 18
10 @ 18
Lever chest press, ecc.:
15 @ 20
15 @ 25
15 @ 25
Leg extension:
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Chest + Quads
Squat:
6 @ 75
6 @ 75
6 @ 75
6 @ 75
Incline BB bench press:
5 @ 60
5 @ 60
5 @ 60
5 @ 60
5 @ 60
DB bench press
8 @ 22
8 @ 25
8 @ 25
8 @ 25
Low incline DB fly:
10 @ 16
10 @ 18
10 @ 18
10 @ 18
10 @ 18
Lever chest press, ecc.:
15 @ 20
15 @ 25
15 @ 25
Leg extension:
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag 21-02
Back + Hams
Deadlift:
4 @ 85
4 @ 95
4 @ 100
4 @ 100
4 @ 100
4 @ 100
Bent-over DB rows:
8 @ 25
8 @ 27
8 @ 27
8 @ 27
8 @ 27
Pullup:
16 @
Pulldown:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
Yates row:
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 70
6 @ 70
6 @ 70
6 @ 70
Leg curl:
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Back + Hams
Deadlift:
4 @ 85
4 @ 95
4 @ 100
4 @ 100
4 @ 100
4 @ 100
Bent-over DB rows:
8 @ 25
8 @ 27
8 @ 27
8 @ 27
8 @ 27
Pullup:
16 @
Pulldown:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
Yates row:
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
8 @ 50
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 70
6 @ 70
6 @ 70
6 @ 70
Leg curl:
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Onsdag 22-02
Delts + Calves
Seated DB shoulder press:
5 @ 22
5 @ 22
5 @ 22
5 @ 22
5 @ 22
One-arm lateral raise:
6 @ 10
6 @ 10
6 @ 10
6 @ 10
Standing behind neck press:
6 @ 25
6 @ 25
6 @ 25
6 @ 25
Standing DB lateral raise:
10 @ 9
10 @ 10
10 @ 10
10 @ 10
10 @ 10
Calf raise:
10 @ 110
10 @ 110
10 @ 110
30 @ 80
30 @ 80
Rear delt:
12 @ 45
12 @ 45
12 @ 45
12 @ 45
-Kørt i maskine
Delts + Calves
Seated DB shoulder press:
5 @ 22
5 @ 22
5 @ 22
5 @ 22
5 @ 22
One-arm lateral raise:
6 @ 10
6 @ 10
6 @ 10
6 @ 10
Standing behind neck press:
6 @ 25
6 @ 25
6 @ 25
6 @ 25
Standing DB lateral raise:
10 @ 9
10 @ 10
10 @ 10
10 @ 10
10 @ 10
Calf raise:
10 @ 110
10 @ 110
10 @ 110
30 @ 80
30 @ 80
Rear delt:
12 @ 45
12 @ 45
12 @ 45
12 @ 45
-Kørt i maskine
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fredag 24-02
Arms
A1 CG bench press:
6 @ 60
6 @ 65
6 @ 65
6 @ 65
6 @ 65
6 @ 65
A2 Seated DB curl:
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14
- A1 og A2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
B1 EZ curl:
6 @ 25 + stang (aner ikke hvad den vejer)
6 @ 25
6 @ 25
6 @ 25
6 @ 25
6 @ 25
B2 Incline french press - Skull crush:
10 @ 25 + stang
10 @ 25
10 @ 25
10 @ 25
10 @ 25
10 @ 25
- B1 og B2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
EZ reverse curl:
10 @ 15 + stang
10 @ 17,5
10 @ 17,5
Arms
A1 CG bench press:
6 @ 60
6 @ 65
6 @ 65
6 @ 65
6 @ 65
6 @ 65
A2 Seated DB curl:
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14
- A1 og A2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
B1 EZ curl:
6 @ 25 + stang (aner ikke hvad den vejer)
6 @ 25
6 @ 25
6 @ 25
6 @ 25
6 @ 25
B2 Incline french press - Skull crush:
10 @ 25 + stang
10 @ 25
10 @ 25
10 @ 25
10 @ 25
10 @ 25
- B1 og B2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
EZ reverse curl:
10 @ 15 + stang
10 @ 17,5
10 @ 17,5
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Lørdag 25-02
Chest + Quads
Squat:
8 @ 75
8 @ 75
8 @ 75
8 @ 75
BB bench press:
5 @ 75
5 @ 75
5 @ 75
5 @ 75
5 @ 75 drop 60 drop 60
Incline DB bench press:
8 @ 25
8 @ 26
8 @ 27,5
8 @ 27,5
Low incline DB fly:
10 @ 18
10 @ 18
10 @ 18
10 @ 18
10 @ 18
Lever chest press, ecc.:
15 @ 25
15 @ 25
15 @ 25
Leg extension:
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
Chest + Quads
Squat:
8 @ 75
8 @ 75
8 @ 75
8 @ 75
BB bench press:
5 @ 75
5 @ 75
5 @ 75
5 @ 75
5 @ 75 drop 60 drop 60
Incline DB bench press:
8 @ 25
8 @ 26
8 @ 27,5
8 @ 27,5
Low incline DB fly:
10 @ 18
10 @ 18
10 @ 18
10 @ 18
10 @ 18
Lever chest press, ecc.:
15 @ 25
15 @ 25
15 @ 25
Leg extension:
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Søndag 26-02
Back + Hams
Deadlift:
4 @ 100
4 @ 100
4 @ 100
4 @ 105
4 @ 105
4 @ 105
Bent-over BB rows:
5 @ 80
5 @ 80
5 @ 80
5 @ 80
5 @ 80
Pullup:
21 @
Pulldown:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
Chest-supp. DB row:
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 70
6 @ 70
6 @ 70
6 @ 70
Leg curl:
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Back + Hams
Deadlift:
4 @ 100
4 @ 100
4 @ 100
4 @ 105
4 @ 105
4 @ 105
Bent-over BB rows:
5 @ 80
5 @ 80
5 @ 80
5 @ 80
5 @ 80
Pullup:
21 @
Pulldown:
10 @ 55
10 @ 55
10 @ 55
10 @ 55
10 @ 55
Chest-supp. DB row:
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
8 @ 14
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 70
6 @ 70
6 @ 70
6 @ 70
Leg curl:
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag 27-02
Delts + Calves
Millitary press:
5 @ 47,50
5 @ 50
5 @ 50
5 @ 50
5 @ 50
Seated lateral raise:
6 @ 10
6 @ 10
6 @ 10
6 @ 10
Seated DB shoulder press:
7 @ 22
7 @ 22
7 @ 22
7 @ 22
Standing DB lateral raise:
10 @ 10
10 @ 10
10 @ 10
10 @ 10
10 @ 10
Calf raise:
10 @ 110
10 @ 120
10 @ 120
30 @ 90
30 @ 90
Rear delt:
12 @ 5
12 @ 5
12 @ 5
12 @ 5
-Brugt vægtskiver
Delts + Calves
Millitary press:
5 @ 47,50
5 @ 50
5 @ 50
5 @ 50
5 @ 50
Seated lateral raise:
6 @ 10
6 @ 10
6 @ 10
6 @ 10
Seated DB shoulder press:
7 @ 22
7 @ 22
7 @ 22
7 @ 22
Standing DB lateral raise:
10 @ 10
10 @ 10
10 @ 10
10 @ 10
10 @ 10
Calf raise:
10 @ 110
10 @ 120
10 @ 120
30 @ 90
30 @ 90
Rear delt:
12 @ 5
12 @ 5
12 @ 5
12 @ 5
-Brugt vægtskiver
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag 28-02
Squat + Arms
Squat:
5 @ 80
5 @ 80
3 @ 90
3 @ 95
5 @ 85
5 @ 85
A1 CG bench press:
6 @ 65
6 @ 67,5
6 @ 67,5
6 @ 70
6 @ 70
6 @ 70
A2 Seated DB curl:
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14
- A1 og A2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
B1 EZ curl:
6 @ 25 + stang (aner ikke hvad den vejer)
6 @ 27,5
6 @ 27,5
6 @ 27,5
6 @ 27,5
6 @ 27,5
B2 Rope pushdown:
10 @ 35
10 @ 35
10 @ 35
10 @ 35
10 @ 35
10 @ 35
- B1 og B2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
Seated EZ OH extension:
10 @ 25
10 @ 27,5
10 @ 27,5
Squat + Arms
Squat:
5 @ 80
5 @ 80
3 @ 90
3 @ 95
5 @ 85
5 @ 85
A1 CG bench press:
6 @ 65
6 @ 67,5
6 @ 67,5
6 @ 70
6 @ 70
6 @ 70
A2 Seated DB curl:
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14
- A1 og A2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
B1 EZ curl:
6 @ 25 + stang (aner ikke hvad den vejer)
6 @ 27,5
6 @ 27,5
6 @ 27,5
6 @ 27,5
6 @ 27,5
B2 Rope pushdown:
10 @ 35
10 @ 35
10 @ 35
10 @ 35
10 @ 35
10 @ 35
- B1 og B2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
Seated EZ OH extension:
10 @ 25
10 @ 27,5
10 @ 27,5
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag 06-08
Da jeg ikke har været igang længe pga. af skade. Tager jeg det stille og roligt her til at starte med.
Men super fedt og komme igang igen
Chest + Quads
Lunges:
8 @ Min egen vægt
8 @ Min egen vægt
8 @ Min egen vægt
8 @ Min egen vægt
BB bench press:
5 @ 50
5 @ 55
5 @ 60
5 @ 65
5 @ 60 drop 5 @ 55 drop 5 @ 50
Incline DB bench press:
6 @ 16
6 @ 18
6 @ 18
6 @ 18
Low incline DB fly:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
10 @ 12
Lever chest press, ecc.:
15 @ 5
15 @ 10
15 @ 10
Leg extension:
10 @ 20
10 @ 25
10 @ 30
10 @ 35
10 @ 40
Da jeg ikke har været igang længe pga. af skade. Tager jeg det stille og roligt her til at starte med.
Men super fedt og komme igang igen
Chest + Quads
Lunges:
8 @ Min egen vægt
8 @ Min egen vægt
8 @ Min egen vægt
8 @ Min egen vægt
BB bench press:
5 @ 50
5 @ 55
5 @ 60
5 @ 65
5 @ 60 drop 5 @ 55 drop 5 @ 50
Incline DB bench press:
6 @ 16
6 @ 18
6 @ 18
6 @ 18
Low incline DB fly:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
10 @ 12
Lever chest press, ecc.:
15 @ 5
15 @ 10
15 @ 10
Leg extension:
10 @ 20
10 @ 25
10 @ 30
10 @ 35
10 @ 40
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag 07-08
Back + Hams
Deadlift:
4 @ 60
4 @ 65
4 @ 70
4 @ 70
4 @ 70
4 @ 70
Bent-over BB rows:
5 @ 50
5 @ 60
5 @ 60
5 @ 60
5 @ 60
Pullup:
1 @ Min egen kropsvægt
1 @ Min egen kropsvægt
1 @ Min egen kropsvægt
2 @ Min egen kropsvægt
3 @ Min egen kropsvægt
Pulldown:
10 @ 35
10 @ 40
10 @ 40
10 @ 40
10 @ 40
Chest-supp. DB row:
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
-30 sek. pause mellem sæt
Romanian deadlift:
6 @ 50
6 @ 50
6 @ 50
6 @ 50
Leg curl:
10 @ 10
10 @ 15
10 @ 20
10 @ 20
10 @ 20
Back + Hams
Deadlift:
4 @ 60
4 @ 65
4 @ 70
4 @ 70
4 @ 70
4 @ 70
Bent-over BB rows:
5 @ 50
5 @ 60
5 @ 60
5 @ 60
5 @ 60
Pullup:
1 @ Min egen kropsvægt
1 @ Min egen kropsvægt
1 @ Min egen kropsvægt
2 @ Min egen kropsvægt
3 @ Min egen kropsvægt
Pulldown:
10 @ 35
10 @ 40
10 @ 40
10 @ 40
10 @ 40
Chest-supp. DB row:
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
-30 sek. pause mellem sæt
Romanian deadlift:
6 @ 50
6 @ 50
6 @ 50
6 @ 50
Leg curl:
10 @ 10
10 @ 15
10 @ 20
10 @ 20
10 @ 20
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Onsdag 08-08
Delts + Calves
Millitary press:
5 @ 30
5 @ 35
5 @ 35
5 @ 35
5 @ 35
Seated lateral raise:
6 @ 5
6 @ 5
6 @ 5
6 @ 5
Seated DB shoulder press:
6 @ 14
6 @ 16
6 @ 16
6 @ 16
Standing DB lateral raise:
10 @ 5
10 @ 6
10 @ 6
10 @ 6
10 @ 6
Calf raise:
10 @ 60
10 @ 70
10 @ 80
30 @ 80
30 @ 80
DB rear delt row:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
Delts + Calves
Millitary press:
5 @ 30
5 @ 35
5 @ 35
5 @ 35
5 @ 35
Seated lateral raise:
6 @ 5
6 @ 5
6 @ 5
6 @ 5
Seated DB shoulder press:
6 @ 14
6 @ 16
6 @ 16
6 @ 16
Standing DB lateral raise:
10 @ 5
10 @ 6
10 @ 6
10 @ 6
10 @ 6
Calf raise:
10 @ 60
10 @ 70
10 @ 80
30 @ 80
30 @ 80
DB rear delt row:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Torsdag 09-08
Leg + Arms
Lunges:
8 @ Min egen vægt
8 @ Min egen vægt
8 @ Min egen vægt
8 @ Min egen vægt
A1 CG bench press:
6 @ 40
6 @ 45
6 @ 50
6 @ 55
6 @ 55
6 @ 55
A2 Seated DB curl
8 @ 6
8 @ 7
8 @ 7
8 @ 9
8 @ 9
8 @ 9
EZ curl:
6 @ 23
6 @ 23
6 @ 23
6 @ 28
6 @ 28
6 @ 28
Rope pushdown:
8 @ 23
8 @ 29
8 @ 35
8 @ 35
8 @ 35
8 @ 35
DB tricep extension:
8 @ 22
8 @ 22
8 @ 22
8 @ 22
DB Hammer curl:
8 @ 12
8 @ 12
8 @ 12
Leg + Arms
Lunges:
8 @ Min egen vægt
8 @ Min egen vægt
8 @ Min egen vægt
8 @ Min egen vægt
A1 CG bench press:
6 @ 40
6 @ 45
6 @ 50
6 @ 55
6 @ 55
6 @ 55
A2 Seated DB curl
8 @ 6
8 @ 7
8 @ 7
8 @ 9
8 @ 9
8 @ 9
EZ curl:
6 @ 23
6 @ 23
6 @ 23
6 @ 28
6 @ 28
6 @ 28
Rope pushdown:
8 @ 23
8 @ 29
8 @ 35
8 @ 35
8 @ 35
8 @ 35
DB tricep extension:
8 @ 22
8 @ 22
8 @ 22
8 @ 22
DB Hammer curl:
8 @ 12
8 @ 12
8 @ 12
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Fredag 10-08
Cardio
Er i dag startet op på at løbe.
Interval træning, løb:
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
Er løbet til og fra foldboldbanen
Cardio
Er i dag startet op på at løbe.
Interval træning, løb:
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
Er løbet til og fra foldboldbanen
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Lørdag 11-08
Chest + Quads
Squat:
6 @ 60
6 @ 60
6 @ 60
6 @ 60
Incline BB bench press:
5 @ 40
5 @ 50
5 @ 55
5 @ 55
5 @ 55 drop 5 @ 50 drop 5 @ 40
DB bench press
6 @ 22
6 @ 22
6 @ 22
6 @ 22
Low incline DB fly:
10 @ 12
10 @ 14
10 @ 14
10 @ 14
10 @ 14
Lever chest press, ecc.:
15 @ 10
15 @ 10
15 @ 10
Leg extension:
10 @ 40
10 @ 40
10 @ 40
10 @ 45
10 @ 45
Chest + Quads
Squat:
6 @ 60
6 @ 60
6 @ 60
6 @ 60
Incline BB bench press:
5 @ 40
5 @ 50
5 @ 55
5 @ 55
5 @ 55 drop 5 @ 50 drop 5 @ 40
DB bench press
6 @ 22
6 @ 22
6 @ 22
6 @ 22
Low incline DB fly:
10 @ 12
10 @ 14
10 @ 14
10 @ 14
10 @ 14
Lever chest press, ecc.:
15 @ 10
15 @ 10
15 @ 10
Leg extension:
10 @ 40
10 @ 40
10 @ 40
10 @ 45
10 @ 45
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Søndag 126-08
Back + Hams
Deadlift:
4 @ 70
4 @ 75
4 @ 80
4 @ 80
4 @ 80
4 @ 80
Bent-over DB rows:
8 @ 20
8 @ 22
8 @ 22
8 @ 22
8 @ 22
Pullup:
1 @
1 @
1 @
2 @
3 @
Pulldown:
10 @ 40
10 @ 40
10 @ 40
10 @ 40
10 @ 40
Chest-supp. DB row
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 50
6 @ 55
6 @ 55
6 @ 55
Leg curl:
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
Back + Hams
Deadlift:
4 @ 70
4 @ 75
4 @ 80
4 @ 80
4 @ 80
4 @ 80
Bent-over DB rows:
8 @ 20
8 @ 22
8 @ 22
8 @ 22
8 @ 22
Pullup:
1 @
1 @
1 @
2 @
3 @
Pulldown:
10 @ 40
10 @ 40
10 @ 40
10 @ 40
10 @ 40
Chest-supp. DB row
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
-30 sek. mellem hver sæt
Romanian deadlift:
6 @ 50
6 @ 55
6 @ 55
6 @ 55
Leg curl:
10 @ 30
10 @ 30
10 @ 30
10 @ 30
10 @ 30
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Mandag 13-08
Delts + Calves
Seated DB shoulder press:
5 @ 18
5 @ 20
5 @ 20
5 @ 20
5 @ 20
One-arm lateral raise:
6 @ 6
6 @ 6
6 @ 6
6 @ 6
Standing behind neck press:
6 @ 20
6 @ 20
6 @ 20
6 @ 20
Standing DB lateral raise:
10 @ 6
10 @ 7
10 @ 7
10 @ 7
10 @ 7
Calf raise:
10 @ 80
10 @ 90
10 @ 90
30 @ 90
30 @ 90
DB rear delt row:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
Cardio
Interval træning, løb:
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
Delts + Calves
Seated DB shoulder press:
5 @ 18
5 @ 20
5 @ 20
5 @ 20
5 @ 20
One-arm lateral raise:
6 @ 6
6 @ 6
6 @ 6
6 @ 6
Standing behind neck press:
6 @ 20
6 @ 20
6 @ 20
6 @ 20
Standing DB lateral raise:
10 @ 6
10 @ 7
10 @ 7
10 @ 7
10 @ 7
Calf raise:
10 @ 80
10 @ 90
10 @ 90
30 @ 90
30 @ 90
DB rear delt row:
10 @ 12
10 @ 12
10 @ 12
10 @ 12
Cardio
Interval træning, løb:
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
Tirsdag 14-08
Squat + Arms
Squat:
6 @ 60
4 @ 70
2 @ 80
2 @ 80
6 @ 70
6 @ 70
A1 CG bench press:
6 @ 55
6 @ 55
6 @ 55
6 @ 55
6 @ 55
6 @ 55
A2 Seated DB curl:
8 @ 9
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
- A1 og A2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
B1 EZ curl:
6 @ 28
6 @ 28
6 @ 28
6 @ 28
6 @ 28
6 @ 28
B2 Incline french press - Skull crush:
8 @ 28
8 @ 28
8 @ 28
8 @ 28
8 @ 28
8 @ 28
- B1 og B2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
EZ reverse curl:
10 @ 18
10 @ 18
10 @ 18
Rope pushdown:
6 @ 35
6 @ 35
6 @ 35
6 @ 35
Squat + Arms
Squat:
6 @ 60
4 @ 70
2 @ 80
2 @ 80
6 @ 70
6 @ 70
A1 CG bench press:
6 @ 55
6 @ 55
6 @ 55
6 @ 55
6 @ 55
6 @ 55
A2 Seated DB curl:
8 @ 9
8 @ 10
8 @ 10
8 @ 10
8 @ 10
8 @ 10
- A1 og A2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
B1 EZ curl:
6 @ 28
6 @ 28
6 @ 28
6 @ 28
6 @ 28
6 @ 28
B2 Incline french press - Skull crush:
8 @ 28
8 @ 28
8 @ 28
8 @ 28
8 @ 28
8 @ 28
- B1 og B2 er kørt lige efter hinanden, pause på 60 sek. når begge sæt er færdig
EZ reverse curl:
10 @ 18
10 @ 18
10 @ 18
Rope pushdown:
6 @ 35
6 @ 35
6 @ 35
6 @ 35
- Reputation point: 0
- Indlæg: 36
- Tilmeldt: 2. sep 2008, 18:56
- Geografisk sted: Thorsø
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Ingen kostplan
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