Lørdag d. 24/11 - 2007
-Bryst og skulder i Spenst i Tønsberg

Incline BP:
8 reps @ 70 kg
5 reps @ 75 kg
7 reps @ 70 kg + et dropset med 10 reps @ 50 kg

Incline DB BP:
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg

Hammerstrength chest press:
10 reps @ 60 kg
10 reps @ 50 kg
10 reps @ 50 kg

Standing cable flies:
10 reps @ 10 kg
10 reps @ 10 kg
10 reps @ 10 kg

Technogym incline chest:
12 reps @ 30 kg
12 reps @ 30 kg
12 reps @ 30 kg

Cable laterals:
15 reps @ 10 kg
12 reps @ 10 kg
12 reps @ 10 kg

Technogym cardio bandit:
10 min

/Mac

Chrisss skrev:

Lee'goon skrev:
Fonda bent-rows:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg

Fonda BOR...! Hvad er det og hvordan udføres denne øvelse?

Jane Fonda



Det er bare min måde at sige de var über-strict. Så alm. bent rows - bare meget, meget kontrolleret udførsel.

Søndag d. 25/11 - 2007
-Arme og læg i Spenst i Tønsberg

Seated overhead DB extensions:
12 reps @ 26 kg
12 reps @ 26 kg
8 reps @ 32 kg
8 reps @ 32 kg
supersættet med
EZ curls:
8 reps @ stangen + 30 kg
8 reps @ stangen + 30 kg
8 reps @ stangen + 35 kg
8 reps @ stangen + 35 kg

CG benchpress:
6 reps @ 70 kg
8 reps @ 70 kg
7 reps @ 70 kg
supersættet med
Incline DB curls:
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg

Pressdowns:
12 reps @ 25 kg
12 reps @ 27,5 kg
12 reps @ 27,5 kg
supersættet med
Hammerstrength preacher curls:
12 reps @ maskinen + 25 kg
12 reps @ maskinen + 25 kg
12 reps @ maskinen + 25 kg

One-arm pressdowns:
12 reps @ 15 kg
12 reps @ 15 kg
12 reps @ 15 kg
supersættet med
Cable curls:
12 reps @ 40 kg
12 reps @ 40 kg
12 reps @ 40 kg

Calf press:
15 reps @ slæden + 100 kg
15 reps @ slæden + 100 kg
15 reps @ slæden + 100 kg
15 reps @ slæden + 100 kg
supersættet med
Standing calf raises:
12 reps @ BW
12 reps @ BW
12 reps @ BW
12 reps @ BW

Kondi-cykel:
15 min

/Mac

Mandag d. 26/11 - 2007
Ben, skulder og mave i City Fitness på Bryggen

Leg extensions:
10 reps @ 60 kg
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg
supersættet med
Lying leg curls:
10 reps @ 45 kg
10 reps @ 50 kg
10 reps @ 50 kg
10 reps @ 45 kg

Rumænsk DL:
6 reps @ 70 kg
6 reps @ 90 kg
6 reps @ 90 kg
6 reps @ 90 kg

Militær pres:
8 reps @ 40 kg
8 reps @ 40 kg
8 reps @ 40 kg

Rear cable laterals:
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg

DB laterals:
10 reps @ 14 kg
10 reps @ 14 kg
10 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg

Kabel udadrotationer:
12 reps @ 1 blok
12 reps @ 1 blok
12 reps @ 1 blok

Front raises:
12 reps @ 10 kg
12 reps @ 10 kg
12 reps @ 10 kg

Swiss-ball crunches:
12 reps
12 reps
10 reps

Leg raises i ab-chair:
8 reps
8 reps
supersættet med
Ab-machine:
8 reps @ 35 kg
8 reps @ 35 kg

Kondi-cykel:
20 min

/Mac

Tirsdag d. 27/11 - 2007
-Ryg og læg i City Fitness på Bryggen

Wide-grip pulldowns:
12 reps @ 80 kg
15 reps @ 85 kg
14 reps @ 90 kg
12 reps @ 90 kg
-Godt med forced, så rep-antallet er desværre ikke helt et udtryk for min styrke. Men en god omgang, never the less.

DB rows:
10 reps @ 50 kg
10 reps @ 50 kg
10 reps @ 50 kg
10 reps @ 50 kg

Gym80 machine rows:
10 reps @ 55 kg
10 reps @ 55 kg
10 reps @ 55 kg + et dropset med 10 reps @ 35 kg

Stiff-arm pulldowns:
12 reps @ 25 kg
12 reps @ 25 kg
12 reps @ 25 kg

Chest-supported one-arm cable rows:
8 reps @ 45 kg
8 reps @ 40 kg
8 reps @ 40 kg

Hyper-extensions:
12 reps @ BW + 5 kg
12 reps @ BW + 5 kg
12 reps @ BW + 5 kg

Seated calf raises:
10 reps @ 20 kg
10 reps @ 30 kg
10 reps @ 35 kg
10 reps @ 30 kg
10 reps @ 20 kg

Octane-arctrainer:
20 min

/Mac

Onsdag d. 28/11 - 2007
-Bryst og mave i City Fitness på Bryggen

DB press:
8 reps @ 34 kg
8 reps @ 36 kg
8 reps @ 38 kg
10 dødsreps/forced @ 40 kg -Holy fucking shit, det var et City Fitness-sæt der ville noget. Sune ville have været stolt...

Incline smith BP:
10 reps @ 50 kg
8 reps @ 60 kg
6 reps @ 70 kg + et dropsæt med 8 reps @ 50 kg

Incline Gym80 press:
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg

Standing cable flies:
10 reps @ 20 kg
10 reps @ 22,5 kg
10 reps @ 25 kg

Pec-dec:
12 reps @ 30 kg
12 reps @ 35 kg
12 reps @ 35 kg
supersættet med
Machine chest-press:
12 reps @ 40 kg
12 reps @ 40 kg
12 reps @ 40 kg

Swiss-ball crunches:
12 reps
12 reps
12 reps

Cable crunches:
12 reps @ 75 kg
12 reps @ 75 kg
12 reps @ 75 kg

Octane-arctrainer:
20 min

/Mac

Torsdag d. 29/11 - 2007
-Arme og læg i City Fitness på Bryggen

EZ curls:
8 reps @ stangen + 30 kg
8 reps @ stangen + 32,5 kg
8 reps @ stangen + 35 kg
8 reps @ stangen + 40 kg

Seated DB curls:
8 reps @ 18 kg
8 reps @ 20 kg
8 reps @ 22 kg

Spider EZ curls:
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg

Rope cable curls - elbows in:
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
supersættet med
Rope cable curls - elbows out:
10 reps @ 30 kg
10 reps @ 30 kg
10 reps @ 30 kg

Seated overhead EZ extensions:
12 reps @ stangen + 20 kg
8 reps @ stangen + 25 kg
8 reps @ stangen + 25 kg
8 reps @ stangen + 25 kg + et dropset med 8 reps @ stangen + 20 kg

Machine dips:
15 reps @ 70 kg
15 reps @ 75 kg
15 reps @ 80 kg + et dropset med 12 reps @ 65 kg

Cable french press:
12 reps @ 40 kg
8 reps @ 50 kg
8 reps @ 50 kg

DB kickbacks:
10 reps @ 10 kg
10 reps @ 10 kg
10 reps @ 10 kg

Calf press:
20 reps @ slæden + 120 kg
20 reps @ slæden + 120 kg
20 reps @ slæden + 120 kg

Standing one-legged calf raises:
8 reps @ 15 kg + et dropset med 12 reps @ BW
8 reps @ 15 kg + et dropset med 12 reps @ BW
8 reps @ 15 kg + et dropset med 12 reps @ BW

Octane-arctrainer:
20 min

/Mac

Fredag d. 30/11 - 2007
Ben, skulder og mave i City Fitness på Bryggen

One-legged leg extensions:
10 reps @ 25 kg
10 reps @ 30 kg
8 reps @ 35 kg
8 reps @ 35 kg
supersættet med
Standing one-legged leg curls:
8 reps @ 30 kg
8 reps @ 35 kg
8 reps @ 35 kg
8 reps @ 35 kg

Smith front squats:
8 reps @ 50 kg
8 reps @ 60 kg
8 reps @ 50 kg

Seated DB press:
8 reps @ 22 kg
3 reps @ 30 kg
7 reps @ 26 kg
8 reps @ 22 kg
8 reps @ 22 kg

Bent-over cable laterals:
10 reps @ 2 blokke
10 reps @ 2,5 blokke
8 reps @ 3 blokke
10 reps @ 2,5 blokke
10 reps @ 2 blokke

DB laterals:
10 reps @ 14 kg
10 reps @ 14 kg
10 reps @ 14 kg

One-arm DB laterals:
8 reps @ 16 kg
8 reps @ 16 kg
8 reps @ 16 kg

Evil wheel:
8 reps
8 reps
8 reps

Crunches på sådan mave-bænk-bandit:
10 reps
10 reps
10 reps

/Mac

Lørdag d. 1/12 - 2007
-Ryg i City Fitness på Bryggen

Neutral close-grip pulldowns:
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg

Yates rows:
10 reps @ 60 kg
10 reps @ 70 kg
10 reps @ 80 kg
10 reps @ 80 kg

Chest-supported one-arm cable rows:
10 reps @ 35 kg
10 reps @ 35 kg
10 reps @ 35 kg
10 reps @ 35 kg

T-bar rows:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
supersættet med
BB shrugs:
10 reps @ 120 kg
10 reps @ 120 kg
10 reps @ 120 kg
10 reps @ 120 kg

Wide-grip pulldowns m. pause i bunden:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg

Hyper-extensions:
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW
10 reps @ BW + 10 kg + et dropset med 5 reps @ BW

Kondi-cykel:
2 min opvarmning
12 min HIIT
2 min nedkøling

Og så hjem og holde føs'dagsfejring. 23 år, så nu topper jeg. Det kan gå ned af bakke, fra nu af... Blev en helt vild aften, og søndag blev da også brugt med sindsygeste og værste tømmermænd, jeg nogensinde har haft. Var stensikker på, at jeg måtte have ædt nogle piller eller sådan noget om aftenen. Pok var også med til at fejre, og lad os bare sige at han ikke var heeeelt sober. Vi var på Park, men han var 100% overbevist om, at han havde været på Luux.

/Mac

Hey Champ!

Congratz med fødselsdagen i lørdags!

23 år er da ikke toppen... Du toppede seksuelt for 5 år siden

Mandag d. 3/12 - 2007
-Bryst og mave i City Fitness på Bryggen

Incline DB press:
8 reps @ 30 kg
8 reps @ 32 kg
8 reps @ 34 kg
7 reps @ 34 kg
8 reps @ 30 kg

Incline smith BP:
15 reps @ 50 kg
10 reps @ 60 kg
6 reps @ 70 kg
10 reps @ 60 kg

Incline Gym80 press:
10 reps @ 60 kg
8 reps @ 70 kg
8 reps @ 70 kg
8 reps @ 60 kg

Pec-dec:
12 reps @ 85 kg
12 reps @ 85 kg
12 reps @ 85 kg
12 reps @ 85 kg

Standing cable flies:
12 reps @ 22,5 kg
10 reps @ 25 kg
10 reps @ 22,5 kg
10 reps @ 22,5 kg

Swiss-ball crunches:
12 reps
10 reps
10 reps
supersættet med
Machine crunches:
12 reps @ 30 kg
10 reps @ 30 kg
10 reps @ 30 kg

Octane-arctrainer:
20 min

Mac

8800 skrev:Hey Champ!

Congratz med fødselsdagen i lørdags!

23 år er da ikke toppen... Du toppede seksuelt for 5 år siden

Tak, tak.

Hvad? Så det bliver kun værre end de 3-4 pinlige minutter jeg tvinger min kæreste igennem hver onsdag...?

Tirsdag d. 4/12 - 2007
-Arme og læg i City Fitness på Bryggen

BB curls:
10 reps @ 40 kg
8 reps @ 45 kg
6 reps @ 50 kg
8 reps @ 40 kg

Incline DB curls:
10 reps @ 14 kg
10 reps @ 14 kg
9 reps @ 14 kg
8 reps @ 14 kg

Overhead double biceps cable curls:
12 reps @ 22,5 kg
12 reps @ 25 kg
10 reps @ 25 kg
12 reps @ 22,5 kg

Machine curls:
12 reps @ 30 kg
12 reps @ 30 kg
10 reps @ 30 kg
7 reps @ 30 kg
supersættet med
Seated calf raises:
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg

Pressdowns:
12 reps @ 22,5 kg
12 reps @ 25 kg
12 reps @ 30 kg
10 reps @ 30 kg

Dips:
12 reps
12 reps
12 reps
15 reps

Overhead cable extensions:
15 reps @ 40 kg
12 reps @ 50 kg
12 reps @ 50 kg
12 reps @ 50 kg

EZ french press:
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
8 reps @ stangen + 20 kg
8 reps @ stangen + 20 kg

Octane-arctrainer:
20 min

/Mac

Onsdag d. 6/12 - 2007
-Ben og skulder i City Fitness på Bryggen

Leg extensions:
12 reps @ 65 kg
10 reps @ 70 kg
10 reps @ 75 kg
9 reps @ 75 kg
supersættet med
Lying leg curls:
12 reps @ 45 kg
10 reps @ 50 kg
8 reps @ 55 kg
10 reps @ 50 kg

Rumænsk DL:
8 reps @ 70 kg
6 reps @ 100 kg
8 reps @ 80 kg

Seated DB press:
8 reps @ 22 kg
8 reps @ 24 kg
8 reps @ 24 kg
7 reps @ 24 kg
8 reps @ 24 kg

Bent-over cable laterals:
8 reps @ 12,5 kg
8 reps @ 12,5 kg
8 reps @ 12,5 kg
8 reps @ 12,5 kg
8 reps @ 12,5 kg
supersættet med
Standing one-arm cable rear delt:
12 reps @ 12,5 kg
12 reps @ 12,5 kg
12 reps @ 12,5 kg
12 reps @ 12,5 kg
12 reps @ 12,5 kg

DB laterals:
10 reps @ 14 kg
10 reps @ 14 kg
10 reps @ 14 kg
10 reps @ 14 kg

Lying side DB laterals:
6 reps @ 10 kg
8 reps @ 8 kg
8 reps @ 8 kg

/Mac

Torsdag d. 6/12 - 2007
-Ryg i City Fitness på Bryggen

Chins:
8 reps
8 reps
7 reps
5 reps

Bent-rows - vaterpas style:
12 reps @ 60 kg
10 reps @ 70 kg
7 reps @ 80 kg
12 reps @ 60 kg

One-arm Gym80 plateloaded rows:
10 reps @ 50 kg
10 reps @ 65 kg
8 reps @ 65 kg
10 reps @ 50 kg

Cable rows:
12 reps @ 70 kg
12 reps @ 75 kg
12 reps @ 75 kg
12 reps @ 70 kg

Pulldowns m. spaden:
12 reps @ 70 kg
12 reps @ 75 kg
10 reps @ 80 kg
10 reps @ 70 kg

/Mac

Fredag d. 7/12 - 2007
-Bryst og læg i City Fitness på Bryggen

Incline BP:
6 reps @ 80 kg
2 reps @ 90 kg
5 reps @ 80 kg
15 reps @ 60 kg

Incline DB press:
8 reps @ 30 kg
8 reps @ 32 kg
7 reps @ 32 kg
8 reps @ 32 kg

Gym80 press:
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg

Pec-dec:
12 reps @ 40 kg
12 reps @ 45 kg
12 reps @ 45 kg
15 reps @ 40 kg

Standing cable flies:
15 reps @ 3 blokke
15 reps @ 3 blokke
15 reps @ 3 blokke
15 reps @ 3 blokke
supersættet med
Standing calf raises:
10 reps @ 60 kg + et dropset med 10 reps @ BW
10 reps @ 60 kg + et dropset med 10 reps @ BW
10 reps @ 60 kg + et dropset med 10 reps @ BW
10 reps @ 60 kg + et dropset med 10 reps @ BW
10 reps @ 60 kg + et dropset med 10 reps @ BW

Octane arc-trainer:
20 min

/Mac

Lørdag d. 8/12 - 2007
-Arme i City Fitness på Bryggen

Pressdowns:
12 reps @ 22,5 kg
12 reps @ 25 kg
12 reps @ 30 kg
10 reps @ 30 kg

Dips:
12 reps
10 reps @ BW + 10 kg
10 reps @ BW + 10 kg
12 reps

Incline EZ extensions:
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
8 reps @ stangen + 25 kg
8 reps @ stangen + 25 kg

Rope pressdowns:
15 reps @ 35 kg
15 reps @ 35 kg
15 reps @ 35 kg
15 reps @ 35 kg

BB curls:
8 reps @ 40 kg
5 reps @ 50 kg
8 reps @ 40 kg
8 reps @ 40 kg

Standing DB curls:
8 reps @ 18 kg
8 reps @ 20 kg
8 reps @ 18 kg
10 reps @ 16 kg

Machine preacher curls:
10 reps @ 30 kg
10 reps @ 30 kg
10 reps @ 30 kg
10 reps @ 30 kg

Overhead cable curls:
12 reps @ 20 kg
10 reps @ 25 kg
12 reps @ 22,5 kg
10 reps @ 22,5 kg

Octane arc-trainer:
20 min

/Mac

Søndag d. 9/12 - 2007
-Ben og skulder i City Fitness på Bryggen

One-legged leg extensions:
10 reps @ 25 kg
10 reps @ 30 kg
10 reps @ 30 kg
10 reps @ 30 kg
supersættet med
Standing unilateral leg curls:
8 reps @ 30 kg
8 reps @ 35 kg
8 reps @ 35 kg
8 reps @ 35 kg + et dropset med 8 reps @ 25 kg

Ben pres:
12 reps @ slæden + 200 kg
12 reps @ slæden + 200 kg
12 reps @ slæden + 200 kg

Seated DB press:
8 reps @ 22 kg
8 reps @ 22 kg
8 reps @ 22 kg
8 reps @ 22 kg
8 reps @ 22 kg

DB udadrotationer:
12 reps @ 4 kg
12 reps @ 4 kg
12 reps @ 4 kg

Bent-over cable laterals:
10 reps @ 3 blokke
10 reps @ 3 blokke
10 reps @ 3 blokke
10 reps @ 3 blokke
10 reps @ 3 blokke
10 reps @ 3 blokke

DB laterals:
12 reps @ 14 kg
8 reps @ 16 kg
8 reps @ 16 kg
12 reps @ 12 kg
12 reps @ 12 kg
12 reps @ 12 kg
supersættet med
EZ upright rows:
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg

Swiss-ball crunches:
12 reps
12 reps
12 reps

Leg raises i ab-chair:
10 reps
10 reps
10 reps

Trædemøllen:
10 min

C2 ro-ergometer:
5 min

/Mac

11/12 - 2007
-Ryg og mave i City Fitness på Bryggen

Pull-ups:
8 reps m. medium reverse-grip @ BW
8 reps m. medium reverse-grip @ BW
6 reps m. wide grip @ BW
6 reps m. medium reverse-grip @ BW

OL rows:
12 reps @ 70 kg
12 reps @ 80 kg
10 reps @ 90 kg
7 reps @ 100 kg

One-arm Gym80 rows:
12 reps @ 50 kg
12 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg

Chest-supported one-arm cable rows:
10 reps @ 35 kg
10 reps @ 35 kg
10 reps @ 35 kg
10 reps @ 35 kg

Wide-grip pulldowns:
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg

Hyper extensions:
12 reps @ BW
12 reps @ BW
12 reps @ BW

Swiss-ball crunches:
15 reps
15 reps
15 reps
15 reps

Octane arc-trainer:
20 min

/Mac

Damn, en led volume du tæsker din ryg med
Men mangler der ikke lidt dødløft?

>Bay

Ja, jeg synes bestemt også det var en hård omgang... Men nej, der mangler ikke noget dødløft. Har en forskydning af 3. og 4. lændehvirvel, så ingen tung dødløft til mig. Det kan tildels blive til lidt rumænsk DL til baglårene ind i mellem, men mere end det kommer der aldrig på. En fed øvelse bestemt, men skulle helst gerne også kunne stå oprejst som 50-årig.

Onsdag d. 12/12 - 2007
-Bryst og læg i City Fitness på Bryggen

Lying DB press:
10 reps @ 32 kg
8 reps @ 36 kg
6 reps @ 40 kg
8 reps @ 36 kg

Skråbænk:
8 reps @ 60 kg
6 reps @ 70 kg
4 reps @ 80 kg
10 reps @ 60 kg

Gym80 plateloaded press:
8 reps @ 70 kg
8 reps @ 70 kg
8 reps @ 80 kg
8 reps @ 70 kg

Incline DB flies:
10 reps @ 22 kg
10 reps @ 24 kg
10 reps @ 22 kg
6 reps @ 22 kg -Skulderen var ikke helt enig i mit øvelsesvalg...

Cable cross:
15 reps @ 20 kg
12 reps @ 22,5 kg
12 reps @ 25 kg
12 reps @ 22,5 kg
supersættet med
Seated calf raises:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg

Octane arc-trainer:
20 min

/Mac

Torsdag d. 13/12 - 2007
-Arme og mave i City Fitness på Bryggen

Standing DB curls:
8 reps @ 18 kg
8 reps @ 20 kg
6 reps @ 22 kg
8 reps @ 18 kg

Rope pressdowns:
12 reps @ 40 kg
12 reps @ 45 kg
12 reps @ 45 kg
10 reps @ 40 kg

Spider EZ curls:
8 reps @ stangen + 20 kg
8 reps @ stangen + 20 kg
8 reps @ stangen + 25 kg
8 reps @ stangen + 25 kg

Machine dips:
12 reps @ 70 kg
12 reps @ 75 kg
12 reps @ 80 kg
12 reps @ 80 kg

Seated DB hammer curls:
10 reps @ 16 kg
10 reps @ 18 kg
10 reps @ 18 kg
10 reps @ 18 kg

CG benchpress:
10 reps @ 60 kg
10 reps @ 60 kg
8 reps @ 60 kg
supersættet med
DB kickbacks:
12 reps @ 8 kg
10 reps @ 10 kg
10 reps @ 10 kg

Cable curls:
12 reps @ 35 kg
12 reps @ 40 kg
12 reps @ 40 kg
12 reps @ 40 kg

Reverse-grip pressdowns:
12 reps @ 40 kg
12 reps @ 45 kg
12 reps @ 45 kg
12 reps @ 45 kg

Swiss-ball crunches:
15 reps
15 reps
15 reps

Roman chair sit-ups:
8 reps
8 reps
8 reps

Octane arctrainer:
20 min

/Mac

Fredag d. 14/12 - 2007
-Ben og skulder i City Fitness på Bryggen

Leg extensions:
10 reps @ 65 kg
10 reps @ 70 kg
10 reps @ 75 kg
10 reps @ 75 kg
supersættet med
Lying leg curls:
10 reps @ 50 kg
10 reps @ 55 kg
8 reps @ 55 kg
10 reps @ 50 kg

Smith frontsquats:
8 reps @ 50 kg
8 reps @ 60 kg
10 reps @ 50 kg

Machine shoulder press:
8 reps @ 25 kg
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 25 kg
8 reps @ 25 kg

Chest-supported rear DB laterals:
10 reps @ 12 kg
10 reps @ 12 kg
10 reps @ 12 kg
10 reps @ 12 kg
10 reps @ 12 kg

Standing DB laterals:
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
8 reps @ 14 kg
supersættet med
Medium-grip smith upright rows:
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg

Kabel udadrotationer:
12 reps @ 1 blok
12 reps @ 1 blok
12 reps @ 1 blok

/Mac

Lørdag d. 15/12 - 2007
-Ryg i City Fitness på Bryggen

Wide-grip pulldowns:
12 reps @ 70 kg
12 reps @ 75 kg
12 reps @ 85 kg
7 reps @ 95 kg

T-bar rows:
12 reps @ 55 kg
10 reps @ 75 kg
10 reps @ 75 kg
12 reps @ 55 kg

Cable rows:
12 reps @ 60 kg
12 reps @ 65 kg
12 reps @ 70 kg
12 reps @ 70 kg

Chest-supported DB rows:
12 reps @ 24 kg
10 reps @ 28 kg
10 reps @ 28 kg
10 reps @ 28 kg

Gym80 machine pulldowns:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg

Hyper-extensions:
10 reps @ BW + 10 kg + et dropset med 6 reps @ BW
10 reps @ BW + 10 kg + et dropset med 6 reps @ BW
10 reps @ BW + 10 kg + et dropset med 6 reps @ BW

Kondi-cykel:
15 min

/Mac

Søndag d. 16/12 - 2007
-Dødsbryst og lægge i City Fitness på Bryggen

Incline DB press:
10 reps @ 30 kg
10 reps @ 32 kg
10 reps @ 34 kg
8 reps @ 36 kg -Fik lidt forced på den sidste

Gym80 plateloaded press:
8 reps @ 70 kg
8 reps @ 70 kg
8 reps @ 100 kg -Godt med smadderforced. :D
8 reps @ 100 kg -Endnu mere smadderforced

Seated chest press m. neutral greb:
12 reps @ 60 kg
10 reps @ 70 kg
10 reps @ 75 kg
8 reps @ 80 kg

DB flies:
10 reps @ 22 kg
10 reps @ 24 kg
10 reps @ 24 kg

Cable crossovers:
12 reps @ 22,5 kg
12 reps @ 25 kg
12 reps @ 25 kg

Standing calf raises:
10 reps @ 50 kg
10 reps @ 65 kg
10 reps @ 75 kg
10 reps @ 85 kg
10 reps @ 85 kg --> 10 reps @ 70 kg --> 10 reps @ 55 kg

Octane arctrainer:
20 min

/Mac

Mandag d. 17/12 - 2007
-Biceps, triceps og mave i City Fitness på Bryggen

BB curls:
8 reps @ 40 kg
8 reps @ 40 kg
8 reps @ 40 kg
8 reps @ 40 kg

Pressdowns:
10 reps @ 25 kg
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg

Incline DB curls:
10 reps @ 16 kg
10 reps @ 16 kg
8 reps @ 16 kg
8 reps @ 14 kg

Incline EZ extensions:
8 reps @ stangen + 25 kg
8 reps @ stangen + 25 kg
8 reps @ stangen + 27,5 kg
6 reps @ stangen + 30 kg

Rope cable curls:
14 reps @ 40 kg
14 reps @ 40 kg
14 reps @ 40 kg
14 reps @ 40 kg

Machine dips:
12 reps @ 75 kg
10 reps @ 80 kg
10 reps @ 85 kg
10 reps @ 90 kg

EZ preacher curls:
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg
10 reps @ stangen + 20 kg

Overhead cable extensions:
10 reps @ 50 kg
10 reps @ 50 kg
10 reps @ 50 kg
10 reps @ 50 kg
supersættet med
Reverse-grip pressdowns:
10 reps @ 35 kg
10 reps @ 35 kg
10 reps @ 35 kg
10 reps @ 35 kg

Swiss-ball crunches:
15 reps
15 reps
12 reps

Machine crunches:
12 reps @ 40 kg
10 reps @ 50 kg
10 reps @ 60 kg

Octane arctrainer:
3 min opvarmning
15 min HIIT
2 min nedkøling

/Mac

Solid omgang =D>

Hvad har du gjort af Flexi? Længe siden man har "set" ham online på diverse boards?

cj8000 skrev:Solid omgang =D>

Hvad har du gjort af Flexi? Længe siden man har "set" ham online på diverse boards?

Ja, arm-træning er altid en dejlig tur...

Flexi...?

























































Nej, han har vist masser at se til, så logføring bliver nedprioriteret i forhold til at træne mere arme og kæbe. Cardio laver han i hvert fald ikke, den fede gris.

Tirsdag d. 18/12 - 2007
Ben, skulder og lægge i City Fitness på Bryggen

One-legged leg extensions:
10 reps @ 30 kg
8 reps @ 35 kg
8 reps @ 35 kg
8 reps @ 35 kg
supersættet med
Standing one-legged leg curls:
10 reps @ 30 kg
8 reps @ 35 kg
8 reps @ 35 kg
8 reps @ 35 kg

Hack squat:
8 reps @ slæden + 60 kg
8 reps @ slæden + 70 kg
8 reps m. pause i bunden @ slæden + 60 kg

Machine shoulder press:
10 reps @ 25 kg
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg --> 6 reps @ 25 kg

Bent-over cable laterals:
10 reps @ 2 blokke
10 reps @ 2,5 blokke
10 reps @ 2,5 blokke
10 reps @ 2,5 blokke
8 reps @ 2,5 blokke
8 reps @ 2 blokke

DB laterals:
8 reps @ 16 kg
8 reps @ 16 kg
8 reps @ 16 kg
8 reps @ 16 kg

Medium-grip smith upright rows:
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg

Seated calf raises:
15 reps @ 60 kg
15 reps @ 70 kg
12 reps @ 80 kg
12 reps @ 70 kg
15 reps @ 60 kg

Octane arctrainer:
15 min

/Mac