BEN, RYG, BICEPS
20 min. @ Crosstrainer = 390 kcal.
SQUAT
5x50 kg
5x72,5 kg
5x72,5 kg
5x72,5 kg
5x72,5 kg
5x72,5 kg
PULLUPS (OH)
5xBW
5xBW
5xBW
5xBW
5xBW
RDL
10x62,5 kg
10x62,5 kg
10x62,5 kg
10x62,5 kg
BOR
10x52,5 kg
10x52,5 kg
10x52,5 kg
10x52,5 kg
BB CURL
10x32,5 kg
10x32,5 kg
10x32,5 kg
8x32,5 kg
superset
STANDING CALF RAISE
12x190 kg
12x190 kg
12x190 kg
12x190 kg
LYING LEG CURL
12x45 kg
12x45 kg
10x45 kg
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If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Guld på karton! Mmmhhhh
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Crosstrainer = ~390 kcal.
DB INC BP
8x30 kg
10x30 kg - PR
8x30 kg
10x30 kg
MILI PRESS
4x45 kg - Triceps var træt
5x40 kg
5x40 kg
5x40 kg
5x40 kg
DB DEC FLIES
10x14 kg
10x14 kg
10x14 kg
10x14 kg
DIPS
8xBW+7,5 kg
8xBW+5 kg
8xBW+5 kg
10xBW
DB LAT RAISE
10x10 kg
10x10 kg
10x10 kg
10x10 kg
JM PRESS
10x30 kg
10x30 kg
10x30 kg
10x30 kg
superset
SISSY DRAGON FLAGS
10xBW
10xBW
10xBW
10xBW
superset
SIDEBENDS
12x26 kg
12x26 kg
12x26 kg
12x26 kg
ROTATORMANCHET
Der bliver nok ikke trænet igen før søndag/mandag. I morgen er cardiodag, og fredag tager jeg til KBH for at drikke mig fuld i weekenden
20 min. @ Crosstrainer = ~390 kcal.
DB INC BP
8x30 kg
10x30 kg - PR
8x30 kg
10x30 kg
MILI PRESS
4x45 kg - Triceps var træt
5x40 kg
5x40 kg
5x40 kg
5x40 kg
DB DEC FLIES
10x14 kg
10x14 kg
10x14 kg
10x14 kg
DIPS
8xBW+7,5 kg
8xBW+5 kg
8xBW+5 kg
10xBW
DB LAT RAISE
10x10 kg
10x10 kg
10x10 kg
10x10 kg
JM PRESS
10x30 kg
10x30 kg
10x30 kg
10x30 kg
superset
SISSY DRAGON FLAGS
10xBW
10xBW
10xBW
10xBW
superset
SIDEBENDS
12x26 kg
12x26 kg
12x26 kg
12x26 kg
ROTATORMANCHET
Der bliver nok ikke trænet igen før søndag/mandag. I morgen er cardiodag, og fredag tager jeg til KBH for at drikke mig fuld i weekenden
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dagens cardio
27 km på MTB i bakket tærren
27 km på MTB i bakket tærren
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
20 min. @ Crosstrainer = ~390 kcal.
Dødløft
5x107,5 kg
5x107,5 kg
5x107,5 kg
5x107,5 kg
5x107,5 kg
Pullups (UH)
5xBW+5 kg
5xBW+5 kg
5xBW+5 kg
4xBW+5 kg
5xBW
Front Squat
10x50 kg
10x50 kg
10x50 kg
10x50 kg
Yates Row
10x52,5 kg
10x52,5 kg
10x52,5 kg
10x52,5 kg
DB Lunges
10x16 kg
10x16 kg
10x16 kg
10x16 kg
superset
Inc DB Curls
10x14 kg
10x14 kg
10x14 kg
10x14 kg
Facepulls
10x6 blokke
10x6 blokke
10x6 blokke
20 min. @ Crosstrainer = ~390 kcal.
Dødløft
5x107,5 kg
5x107,5 kg
5x107,5 kg
5x107,5 kg
5x107,5 kg
Pullups (UH)
5xBW+5 kg
5xBW+5 kg
5xBW+5 kg
4xBW+5 kg
5xBW
Front Squat
10x50 kg
10x50 kg
10x50 kg
10x50 kg
Yates Row
10x52,5 kg
10x52,5 kg
10x52,5 kg
10x52,5 kg
DB Lunges
10x16 kg
10x16 kg
10x16 kg
10x16 kg
superset
Inc DB Curls
10x14 kg
10x14 kg
10x14 kg
10x14 kg
Facepulls
10x6 blokke
10x6 blokke
10x6 blokke
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Crosstrainer = ~390 kcal.
DB INC BP
10x30 kg
10x30 kg
8x30 kg
8x30 kg
- De sad godt i dag
MILI PRESS
5x42,5 kg
5x42,5 kg
5x42,5 kg
5x42,5 kg
5x42,5 kg
DB DEC FLIES
10x14 kg
10x14 kg
10x14 kg
10x14 kg
- Gi'r et dejligt pump
DIPS
10xBW+7,5 kg
10xBW+7,5 kg
9-10xBW+7,5 kg
8-9xBW+7,5 kg
DB LAT RAISE
10x10 kg
10x10 kg
10x10 kg
10x10 kg
Til slut noget Cable Crunch, Sidebends, Pushdowns og rotatormanchet
20 min. @ Crosstrainer = ~390 kcal.
DB INC BP
10x30 kg
10x30 kg
8x30 kg
8x30 kg
- De sad godt i dag
MILI PRESS
5x42,5 kg
5x42,5 kg
5x42,5 kg
5x42,5 kg
5x42,5 kg
DB DEC FLIES
10x14 kg
10x14 kg
10x14 kg
10x14 kg
- Gi'r et dejligt pump
DIPS
10xBW+7,5 kg
10xBW+7,5 kg
9-10xBW+7,5 kg
8-9xBW+7,5 kg
DB LAT RAISE
10x10 kg
10x10 kg
10x10 kg
10x10 kg
Til slut noget Cable Crunch, Sidebends, Pushdowns og rotatormanchet
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
20 min. @ Crosstrainer = ~380 kcal.
SQUAT
8x40 kg
5x75 kg
5x75 kg
5x75 kg
5x75 kg
5x75 kg
- God fart!
RDL
10x65 kg
10x65 kg
10x65 kg
10x65 kg
PULLUPS (OH)
6xBW
6xBW
6xBW
6xBW
6xBW
- Yeah!
BOR
10x57,5 kg PR (er jeg rimelig sikker på )
10x57,5 kg
10x57,5 kg
10x57,5 kg
superset
STANDING CALF RAISE
12x190 kg
12x190 kg
12x200 kg
12x200 kg
BB CURL
10x32,5 kg
9x32,5 kg
10x30 kg
superset
LYING LEG CURL
12x45 kg
12x45 kg
12x45 kg
FACEPULLS
10x6 blokke
10x7 blokke
10x7 blokke
20 min. @ Crosstrainer = ~380 kcal.
SQUAT
8x40 kg
5x75 kg
5x75 kg
5x75 kg
5x75 kg
5x75 kg
- God fart!
RDL
10x65 kg
10x65 kg
10x65 kg
10x65 kg
PULLUPS (OH)
6xBW
6xBW
6xBW
6xBW
6xBW
- Yeah!
BOR
10x57,5 kg PR (er jeg rimelig sikker på
)10x57,5 kg
10x57,5 kg
10x57,5 kg
superset
STANDING CALF RAISE
12x190 kg
12x190 kg
12x200 kg
12x200 kg
BB CURL
10x32,5 kg
9x32,5 kg
10x30 kg
superset
LYING LEG CURL
12x45 kg
12x45 kg
12x45 kg
FACEPULLS
10x6 blokke
10x7 blokke
10x7 blokke
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Crosstrainer = ~400 kcal.
DB INC BP
10x30 kg
10x30 kg
8x32 kg PR
8x32 kg
MILI PRESS
5x45 kg
5x45 kg
5x45 kg
5x45 kg
5x45 kg
DB FLIES
10x14 kg
10x14 kg
10x14 kg
10x14 kg
JM PRESS
10x30 kg
10x35 kg
9x35 kg
10x32,5 kg
DB LAT RAISE
10x10 kg
10x10 kg
10x10 kg
10x10 kg
4 sæt Cable Crunches + 4 sæt Sidebends
20 min. @ Crosstrainer = ~400 kcal.
DB INC BP
10x30 kg
10x30 kg
8x32 kg PR
8x32 kg
MILI PRESS
5x45 kg
5x45 kg
5x45 kg
5x45 kg
5x45 kg
DB FLIES
10x14 kg
10x14 kg
10x14 kg
10x14 kg
JM PRESS
10x30 kg
10x35 kg
9x35 kg
10x32,5 kg
DB LAT RAISE
10x10 kg
10x10 kg
10x10 kg
10x10 kg
4 sæt Cable Crunches + 4 sæt Sidebends
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dagens cardio
27 km på MTB i bakket terræn. Tid: 1:24 PR
27 km på MTB i bakket terræn. Tid: 1:24 PR
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN & BACK
20 min. @ Crosstrainer = ~380 kcal.
DØDLØFT
5x110 kg
5x110 kg
5x110 kg
5x110 kg
5x110 kg
FRONT SQUAT
10x55 kg
10x55 kg
10x55 kg
10x55 kg
- Fy for satan!
PULLUPS (UH)
6xBW
6xBW
6xBW
5xBW
6xBW
YATES ROW
10x60 kg
10x60 kg
10x60 kg
10x60 kg
Og så skulle jeg have kørt nogle lunges og lidt curls, men det gad jeg sgu ikke. Det er trods alt søndag
Så jeg kørte en omgang træning til rotatormanchetten til slut.
20 min. @ Crosstrainer = ~380 kcal.
DØDLØFT
5x110 kg
5x110 kg
5x110 kg
5x110 kg
5x110 kg
FRONT SQUAT
10x55 kg
10x55 kg
10x55 kg
10x55 kg
- Fy for satan!
PULLUPS (UH)
6xBW
6xBW
6xBW
5xBW
6xBW
YATES ROW
10x60 kg
10x60 kg
10x60 kg
10x60 kg
Og så skulle jeg have kørt nogle lunges og lidt curls, men det gad jeg sgu ikke. Det er trods alt søndag
Så jeg kørte en omgang træning til rotatormanchetten til slut.If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dagens morgenvægt: 83,5 kg
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dagens diskopump
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Crosstrainer = ~390 kcal.
DB INC BP'
8x32 kg - Uden spotter i dag, så måtte desværre trappe ned. Styrken syntes ellers at være der.
10x30 kg
8x30 kg
6x30 kg
10x26 kg
MILI PRESS - high rep
10x35 kg
9x35 kg
9x35 kg
9x35 kg
- Triceps var ved at stå af. PÅÅMP!
DIPS
10xBW+10 kg
10xBW+10 kg
10xBW+10 kg
10xBW+10 kg - De sidste var grimme, men de kom op!
- Overraskende god omgang i dag
DB FLIES
10x14 kg
10x14 kg
8-9x14 kg
8x14 kg
- Så var patværket også dødt.
DB LAT RAISE
12x10 kg
10x10 kg
10x10 kg
10x10 kg
Sidebends
12x28 kg
12x28 kg
12x28 kg
12x28 kg
+ 4 sæt Cable Crunch og lidt rotatorcuff. Nu skal jeg æde lasagne før job!
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Crosstrainer = ~390 kcal.
DB INC BP'
8x32 kg - Uden spotter i dag, så måtte desværre trappe ned. Styrken syntes ellers at være der.
10x30 kg
8x30 kg
6x30 kg
10x26 kg
MILI PRESS - high rep
10x35 kg
9x35 kg
9x35 kg
9x35 kg
- Triceps var ved at stå af. PÅÅMP!
DIPS
10xBW+10 kg
10xBW+10 kg
10xBW+10 kg
10xBW+10 kg - De sidste var grimme, men de kom op!
- Overraskende god omgang i dag
DB FLIES
10x14 kg
10x14 kg
8-9x14 kg
8x14 kg
- Så var patværket også dødt.
DB LAT RAISE
12x10 kg
10x10 kg
10x10 kg
10x10 kg
Sidebends
12x28 kg
12x28 kg
12x28 kg
12x28 kg
+ 4 sæt Cable Crunch og lidt rotatorcuff. Nu skal jeg æde lasagne før job!
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dagens cardio
27 km på MTB i bakket tærren
Derefter denne smoothie:
35 g chokoprot
Frosne hindbær + jordbær
100 ml Cheasy Vanilje Yoghurt
200 ml mælk
50 g skyr
Blendes i 2 min. = MUMS! Dejlig luftig og mættende med tæt på 50 g protein
Og så i svømmeren!
27 km på MTB i bakket tærren
Derefter denne smoothie:
35 g chokoprot
Frosne hindbær + jordbær
100 ml Cheasy Vanilje Yoghurt
200 ml mælk
50 g skyr
Blendes i 2 min. = MUMS! Dejlig luftig og mættende med tæt på 50 g protein
Og så i svømmeren!
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG UND BIZEPZ
20 min. @ Crosstrainer = 399 kcal.
SQUAT
5x50 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
RDL
10x67,5 kg
10x67,5 kg
10x67,5 kg
10x67,5 kg
PULLUPS (OH)
7xBW
7xBW
7xBW
7xBW
7xBW
BOR
10x60 kg
8x60 kg
9x60 kg
10x60 kg
superset
STANDING CALF RAISES
12x200 kg
12x200 kg
12x200 kg
12x200 kg
INC DB CURLS
10x14 kg
10x14 kg
10x14 kg
10x14 kg
superset
LYING LEG CURLS
12x45 kg
12x45 kg
12x45 kg
12x45 kg
20 min. @ Crosstrainer = 399 kcal.
SQUAT
5x50 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
5x77,5 kg
RDL
10x67,5 kg
10x67,5 kg
10x67,5 kg
10x67,5 kg
PULLUPS (OH)
7xBW
7xBW
7xBW
7xBW
7xBW
BOR
10x60 kg
8x60 kg
9x60 kg
10x60 kg
superset
STANDING CALF RAISES
12x200 kg
12x200 kg
12x200 kg
12x200 kg
INC DB CURLS
10x14 kg
10x14 kg
10x14 kg
10x14 kg
superset
LYING LEG CURLS
12x45 kg
12x45 kg
12x45 kg
12x45 kg
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BB of the day
BRYST, SKULDER, TRICEPS, MAVE
DB INC BP
10x32 kg PR
10x32 kg
8x32 kg
9x32 kg
DEC BP
10x60 kg
10x65 kg
7x65 kg
10x60 kg
MILI PRESS - Måske en bedre idé at køre dén før Decline, men hva' fa'n.
5x45 kg
5x40 kg
5x40 kg
5x40 kg
5x40 kg
DIPS
10xBW+10 kg
10xBW+10 kg
8-9xBW+10 kg
8-9xBW+10 kg
LAT RAISE
12x10 kg
10x10 kg
10x10 kg
10x10 kg
Cable Crunch superset Sidebends
4x12 reps
20 min. @ Crosstrainer = 406 kcal.
BRYST, SKULDER, TRICEPS, MAVE
DB INC BP
10x32 kg PR
10x32 kg
8x32 kg
9x32 kg
DEC BP
10x60 kg
10x65 kg
7x65 kg
10x60 kg
MILI PRESS - Måske en bedre idé at køre dén før Decline, men hva' fa'n.
5x45 kg
5x40 kg
5x40 kg
5x40 kg
5x40 kg
DIPS
10xBW+10 kg
10xBW+10 kg
8-9xBW+10 kg
8-9xBW+10 kg
LAT RAISE
12x10 kg
10x10 kg
10x10 kg
10x10 kg
Cable Crunch superset Sidebends
4x12 reps
20 min. @ Crosstrainer = 406 kcal.
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Ville egentlig have været en tur i skoven på MTB i dag, men da vejret ikke just var samarbejdsvilligt blev det til en tur i centret i stedet:
20 min. @ Cykel = ~140 kcal., 7,8 km.
20 min. @ Crosstrainer = ~380 kcal.
Tabata @ Romaskine
Sjældent har jeg svedt så meget Nu står den på hakkedrenge i ovnen samt en ordentlig røvfuld grønsager. Hvis ikke jeg vågner op med en fedtprocent under 6 i morgen bliver jeg slemt skuffet.
20 min. @ Cykel = ~140 kcal., 7,8 km.
20 min. @ Crosstrainer = ~380 kcal.
Tabata @ Romaskine
Sjældent har jeg svedt så meget
Nu står den på hakkedrenge i ovnen samt en ordentlig røvfuld grønsager. Hvis ikke jeg vågner op med en fedtprocent under 6 i morgen bliver jeg slemt skuffet. If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
20 min. @ Crosstrainer = ~410 kcal.
DØDLØFT
8x60 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
FRONT SQUAT
3-4 sæt x 5-10 reps
- Sejlede fuldstændig i dag, prøvede at køre med straps, men teknikken skal pudses en del.
PULLUPS (UH)
6xBW
6xBW
6xBW
6xBW
6xBW
YATES ROW
10x62,5 kg
10x62,5 kg
10x62,5 kg
10x62,5 kg
DB WALKING LUNGES
10 skridt x 16 kg
20 sek. pause
10 skridt x 16 kg
20 sek. pause
10 skridt x 16 kg
20 sek. pause
10 skridt x 16 kg
20 sek. pause
INC DB CURLS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
FACEPULLS
12x6 blokke
12x6 blokke
12x6 blokke
20 min. @ Crosstrainer = ~410 kcal.
DØDLØFT
8x60 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
FRONT SQUAT
3-4 sæt x 5-10 reps
- Sejlede fuldstændig i dag, prøvede at køre med straps, men teknikken skal pudses en del.
PULLUPS (UH)
6xBW
6xBW
6xBW
6xBW
6xBW
YATES ROW
10x62,5 kg
10x62,5 kg
10x62,5 kg
10x62,5 kg
DB WALKING LUNGES
10 skridt x 16 kg
20 sek. pause
10 skridt x 16 kg
20 sek. pause
10 skridt x 16 kg
20 sek. pause
10 skridt x 16 kg
20 sek. pause
INC DB CURLS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
FACEPULLS
12x6 blokke
12x6 blokke
12x6 blokke
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BB of the day
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Crosstrainer = 409 kcal.
DB INC BP
10x32 kg
10x32 kg
8x32 kg
9x30 kg
DEC BP
10x60 kg
10x60 kg
10x60 kg
10x60 kg
DB SHOULDERPRESS
10x20 kg
8x20 kg
7x20 kg
9x18 kg
DIPS
10xBW+10 kg
7xBW+10 kg
8xBW+10 kg
8xBW+10 kg
LAT RAISE
12x10 kg
10x10 kg
10x10 kg
10x10 kg
Cable Crunch superset Sidebends
4x12 reps
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Crosstrainer = 409 kcal.
DB INC BP
10x32 kg
10x32 kg
8x32 kg
9x30 kg
DEC BP
10x60 kg
10x60 kg
10x60 kg
10x60 kg
DB SHOULDERPRESS
10x20 kg
8x20 kg
7x20 kg
9x18 kg
DIPS
10xBW+10 kg
7xBW+10 kg
8xBW+10 kg
8xBW+10 kg
LAT RAISE
12x10 kg
10x10 kg
10x10 kg
10x10 kg
Cable Crunch superset Sidebends
4x12 reps
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
CARDIO
20 min. @ Cykel = ~7,8 km., ~140 kcal.
20 min. @ Crosstrainer = ~380 kcal.
Tabata @ Romaskine, 4:06 min. = 1006 m.
20 min. @ Cykel = ~7,8 km., ~140 kcal.
20 min. @ Crosstrainer = ~380 kcal.
Tabata @ Romaskine, 4:06 min. = 1006 m.
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG UND BIZEPZ
20 min. @ Crosstrainer = ~410 kcal.
SQUAT
5x50 kg
5x80 kg
5x80 kg
5x80 kg
5x80 kg
5x80 kg
RDL
10x70 kg
10x70 kg
10x70 kg
10x70 kg
PULLUPS (OH)
8xBW
8xBW
7xBW
6xBW
7xBW
BOR
10x60 kg
10x60 kg
10x60 kg
10x60 kg
STANDING CALF RAISES
12x200 kg
12x200 kg
12x200 kg
12x200 kg
INC DB CURLS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
superset
LYING LEG CURLS
12x45 kg
12x50 kg
10x55 kg
12x50 kg
20 min. @ Crosstrainer = ~410 kcal.
SQUAT
5x50 kg
5x80 kg
5x80 kg
5x80 kg
5x80 kg
5x80 kg
RDL
10x70 kg
10x70 kg
10x70 kg
10x70 kg
PULLUPS (OH)
8xBW
8xBW
7xBW
6xBW
7xBW
BOR
10x60 kg
10x60 kg
10x60 kg
10x60 kg
STANDING CALF RAISES
12x200 kg
12x200 kg
12x200 kg
12x200 kg
INC DB CURLS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
superset
LYING LEG CURLS
12x45 kg
12x50 kg
10x55 kg
12x50 kg
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dagens morgenvægt: 83,2 kg
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, ABS
20 min. @ Crosstrainer = 412 kcal.
BÆNKPRES
10x70 kg
10x70 kg
8x70 kg
7x70 kg - Skulle selvfølgelig lige gå efter 8'eren, men jeg måtte lave "the roll of shame"
MILI PRESS
5x45 kg
5x45 kg
5x45 kg
5x45 kg
5x45 kg
DB INC FLIES
10x14 kg
10x14 kg
12x14 kg
12x14 kg
DIPS
10x10 kg
10x10 kg
10x10 kg
10x10 kg
LAT RAISE
12x10 kg
12x10 kg
12x10 kg
12x10 kg
4 sæt Cable Crunches og 4 sæt Sidebends
Ingen træning før mandag/tirsdag, da hele weekenden skal fordrives med god musik og øl @ Northside
20 min. @ Crosstrainer = 412 kcal.
BÆNKPRES
10x70 kg
10x70 kg
8x70 kg
7x70 kg - Skulle selvfølgelig lige gå efter 8'eren, men jeg måtte lave "the roll of shame"
MILI PRESS
5x45 kg
5x45 kg
5x45 kg
5x45 kg
5x45 kg
DB INC FLIES
10x14 kg
10x14 kg
12x14 kg
12x14 kg
DIPS
10x10 kg
10x10 kg
10x10 kg
10x10 kg
LAT RAISE
12x10 kg
12x10 kg
12x10 kg
12x10 kg
4 sæt Cable Crunches og 4 sæt Sidebends
Ingen træning før mandag/tirsdag, da hele weekenden skal fordrives med god musik og øl @ Northside
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
RYG OG BICEPS (OG MEGET LIDT BEN)
Ikke meget bentræning i dag, da jeg ville skåne knæene, som stadig er lidt trætte og slidte efter weekendens strabadser (festival
)
20 min. @ Crosstrainer = 420 kcal. PR?
DØDLØFT
5x92,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
- Fin power
FRONT SQUAT (TEKNIK)
3x5-8x20 kg
PULLUPS (UH)
6xBW
6xBW
6xBW
6xBW
6xBW
YATES ROW
10x62,5 kg
10x62,5 kg
10x62,5 kg
10x62,5 kg
DB INC CURL
12x14 kg
12x14 kg
12x14 kg
12x14 kg
FACEPULLS
12x6 blokke
12x6 blokke
12x6 blokke
Bedre energi end jeg troede i dag, weekendens druk og gøgl taget i betragtning. Måske var det bare den stærke kop kaffe jeg drak inden træning, der gjorde forskellen
Ikke meget bentræning i dag, da jeg ville skåne knæene, som stadig er lidt trætte og slidte efter weekendens strabadser (festival
)20 min. @ Crosstrainer = 420 kcal. PR?
DØDLØFT
5x92,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
5x112,5 kg
- Fin power
FRONT SQUAT (TEKNIK)
3x5-8x20 kg
PULLUPS (UH)
6xBW
6xBW
6xBW
6xBW
6xBW
YATES ROW
10x62,5 kg
10x62,5 kg
10x62,5 kg
10x62,5 kg
DB INC CURL
12x14 kg
12x14 kg
12x14 kg
12x14 kg
FACEPULLS
12x6 blokke
12x6 blokke
12x6 blokke
Bedre energi end jeg troede i dag, weekendens druk og gøgl taget i betragtning. Måske var det bare den stærke kop kaffe jeg drak inden træning, der gjorde forskellen
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BRYST, SKULDER, TRICEPS, MAVE
20 min. @ Crosstrainer = ~450 kcal. PR
DEC BP
10x65 kg
10x67,5 kg
10x67,5 kg
10x67,5 kg
MILI PRESS
5x45 kg
5x45 kg
5x42,5 kg
5x42,5 kg
5x42,5 kg
DIPS
10xBW+10 kg
10xBW+10 kg
10xBW+10 kg
10xBW+10 kg
- Smooooth!
DB INC FLIES
10x16 kg
10x16 kg
10x16 kg
10x16 kg
LAT RAISE
12x10 kg
12x10 kg
12x10 kg
12x10 kg
- Ved at være på tide med en vægtstigning her
CABLE CRUNCH, SIDEBENDS
4x12
ROTATORCUFF
20 min. @ Crosstrainer = ~450 kcal. PR
DEC BP
10x65 kg
10x67,5 kg
10x67,5 kg
10x67,5 kg
MILI PRESS
5x45 kg
5x45 kg
5x42,5 kg
5x42,5 kg
5x42,5 kg
DIPS
10xBW+10 kg
10xBW+10 kg
10xBW+10 kg
10xBW+10 kg
- Smooooth!
DB INC FLIES
10x16 kg
10x16 kg
10x16 kg
10x16 kg
LAT RAISE
12x10 kg
12x10 kg
12x10 kg
12x10 kg
- Ved at være på tide med en vægtstigning her
CABLE CRUNCH, SIDEBENDS
4x12
ROTATORCUFF
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
CARDIO
27 km på MTB'en i skoven. Tid: ~1:30
BB i morgen eftermiddag/aften
27 km på MTB'en i skoven. Tid: ~1:30
BB i morgen eftermiddag/aften
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG & GUNZ
20 min. @ Crosstrainer = ~460 kcal. PR
SQUAT
5x82,5 kg
5x82,5 kg
5x82,5 kg
5x82,5 kg
5x82,5 kg
RDL
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
PULLUPS (OH)
8xBW
8xBW
8xBW
6xBW
8xBW
BOR
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
STANDING CALF RAISES
12x200 kg
12x200 kg
12x200 kg
12x200 kg
superset
INC DB CURLS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
superset
LYING LEG CURLS
12x45 kg
12x45 kg
12x45 kg
12x45 kg
Udmærket træning på trods af et pænt lavt energiniveau - var ved at gå sukkerkold efter RDL, men jeg spiste en banan. Den hjalp lidt på det
20 min. @ Crosstrainer = ~460 kcal. PR
SQUAT
5x82,5 kg
5x82,5 kg
5x82,5 kg
5x82,5 kg
5x82,5 kg
RDL
10x72,5 kg
10x72,5 kg
10x72,5 kg
10x72,5 kg
PULLUPS (OH)
8xBW
8xBW
8xBW
6xBW
8xBW
BOR
8x62,5 kg
8x62,5 kg
8x62,5 kg
8x62,5 kg
STANDING CALF RAISES
12x200 kg
12x200 kg
12x200 kg
12x200 kg
superset
INC DB CURLS
12x14 kg
12x14 kg
12x14 kg
12x14 kg
superset
LYING LEG CURLS
12x45 kg
12x45 kg
12x45 kg
12x45 kg
Udmærket træning på trods af et pænt lavt energiniveau - var ved at gå sukkerkold efter RDL, men jeg spiste en banan. Den hjalp lidt på det
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Træning lørdag d. 23/6-12
BRYST, SKULDER, TRICEPS, MAVE
DEC BP
10x67,5 kg
10x67,5 kg
10x67,5 kg
10x67,5 kg
MILI PRESS - high rep
10x35 kg
10x35 kg
10x35 kg
10x35 kg - Sidste rep var meeeget grim
INC FLIES
10x16 kg
10x16 kg
10x16 kg
10x16 kg
LAT RAISE
12x10 kg
12x10 kg
12x10 kg
12x10 kg
JM PRESS
10x30 kg
10x30 kg
10x30 kg
10x30 kg
superset
CABLE CRUNCH
4x12 reps
SIDEBENDS
4x12 reps
BRYST, SKULDER, TRICEPS, MAVE
DEC BP
10x67,5 kg
10x67,5 kg
10x67,5 kg
10x67,5 kg
MILI PRESS - high rep
10x35 kg
10x35 kg
10x35 kg
10x35 kg - Sidste rep var meeeget grim
INC FLIES
10x16 kg
10x16 kg
10x16 kg
10x16 kg
LAT RAISE
12x10 kg
12x10 kg
12x10 kg
12x10 kg
JM PRESS
10x30 kg
10x30 kg
10x30 kg
10x30 kg
superset
CABLE CRUNCH
4x12 reps
SIDEBENDS
4x12 reps
Sidst rettet af snus 18. jul 2012, 20:37, rettet i alt 1 gang.
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
CARDIO
10 min. @ Crosstrainer = ~230 kcal.
10 min. @ Cykel = ~60 kcal., 4,05 km.
20 min. @ Crosstrainer = 407 kcal.
Tabata @ Romaskine = ~60 kcal., 950 m.
Og så havde jeg ellers en lækker smag af blod i kæften
10 min. @ Crosstrainer = ~230 kcal.
10 min. @ Cykel = ~60 kcal., 4,05 km.
20 min. @ Crosstrainer = 407 kcal.
Tabata @ Romaskine = ~60 kcal., 950 m.
Og så havde jeg ellers en lækker smag af blod i kæften
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
En lille opsummering af mit cut-forløb:
Marts 2012: ~89 kg
18. april: 86,3 kg (-2,7 kg)
20. april: 85,7 kg (-0,6 kg)
14. maj: 85,4 kg (-0,3 kg)
17. maj: 85,2 kg (-0,2 kg)
4. juni: 83,5 kg (-1,7 kg)
14. juni: 83,2 kg (-0,3 kg)
25. juni: 82,9 kg (-0,3 kg)
Alt i alt omkring 6,1 kg, svarende til ca. 0,4 kg pr. uge. Fint fint
Marts 2012: ~89 kg
18. april: 86,3 kg (-2,7 kg)
20. april: 85,7 kg (-0,6 kg)
14. maj: 85,4 kg (-0,3 kg)
17. maj: 85,2 kg (-0,2 kg)
4. juni: 83,5 kg (-1,7 kg)
14. juni: 83,2 kg (-0,3 kg)
25. juni: 82,9 kg (-0,3 kg)
Alt i alt omkring 6,1 kg, svarende til ca. 0,4 kg pr. uge. Fint fint
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
BEN, RYG, BICEPS
Ville egentlig have holdt fri i dag, meeen siden jeg kommer til at ligge med tømmermænd hele dagen i morgen tænkte jeg, at jeg hellere måtte komme op og røre mig lidt i dag.
20 min. @ Crosstrainer = 455 kcal.
DØDLØFT
10x40 kg
5x115 kg
5x115 kg
5x115 kg
5x115 kg
5x115 kg
- Dødløften kører sgu godt for tiden. Top dollah!
FRONT SQUAT (teknik)
5x30 kg
5x30 kg
5x30 kg
- Slow & strict
PULLUPS (UH)
10xBW
7xBW
6xBW
5xBW
- Biceps vein kiggede frem
YATES ROW
10x65 kg
10x65 kg
10x65 kg
10x65 kg
- Der er stadig til mere. Kæft, det er en dejlig øvelse
DB INC HAMMER CURLS
10x16 kg
10x16 kg
8x16 kg
12x14 kg
I aften skal jeg til studenterfest = drunkness. Det betyder også off-day i morgen, hvilket jeg alligevel føler, at jeg - og især benene - trænger til.
Ville egentlig have holdt fri i dag, meeen siden jeg kommer til at ligge med tømmermænd hele dagen i morgen tænkte jeg, at jeg hellere måtte komme op og røre mig lidt i dag.
20 min. @ Crosstrainer = 455 kcal.
DØDLØFT
10x40 kg
5x115 kg
5x115 kg
5x115 kg
5x115 kg
5x115 kg
- Dødløften kører sgu godt for tiden. Top dollah!
FRONT SQUAT (teknik)
5x30 kg
5x30 kg
5x30 kg
- Slow & strict
PULLUPS (UH)
10xBW
7xBW
6xBW
5xBW
- Biceps vein kiggede frem
YATES ROW
10x65 kg
10x65 kg
10x65 kg
10x65 kg
- Der er stadig til mere. Kæft, det er en dejlig øvelse
DB INC HAMMER CURLS
10x16 kg
10x16 kg
8x16 kg
12x14 kg
I aften skal jeg til studenterfest = drunkness. Det betyder også off-day i morgen, hvilket jeg alligevel føler, at jeg - og især benene - trænger til.
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
-
- Reputation point: 275
- Indlæg: 3411
- Tilmeldt: 13. apr 2012, 19:31
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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