CS - SPH

Træning d. 23/6 - 2009 @ Work

Squat
1 x 10 @ 20,0
1 x 10 @ 60,0
1 x 5 @ 90,0
3 x 5 @ 110,0

Goodmornings
2 x 10 @ 60,0

DB One-arm Overhead press
2 x 10 @ 15,0

Rope Triceps Extensions
2 x 10 @ 15,0

Træning d. 24/6 - 2009 @ SPH

Reverse Band Squat - 2x Small Band
1 x 6 @ 100,0
1 x 5 @ 140,0
1 x 5 @ 190,0
1 x 2 @ 225,0 - Wraps
1 x 1 @ 250,0
4 x 2 @ 230,0

Deadlift
1 x 10 @ 60,0
2 x 5 @ 100,0
10 x 2 @ 60,0
En masse tekniktræning med henblik på at få korrekt startposition.

Band pulldown abs
5 x 10 @ 2 x Small Band.

Træning d. 27/6 - 2009 @ SPH

Reverse Band Benchpress
1 x 15 @ 20,0
1 x 10 @ 40,0
1 x 8 @ 80,0 - 2 x Small Band
1 x 5 @ 120,0
1 x 3 @ 160,0
6 x 2 @ 170,0

Close Grip Benchpress
1 x 10 @ 60,0
4 x 8 @ 90,0

Tate Press
4 x 10 @ 17,5

BB Shrugs
4 x 10 @ 100,0

Push Press
5 x 5 @ 60,0

Sled Dragging
1 x 30 min. - Forskellige øvelser

Træning d. 29/6 - 2009 @ Work

Benchpress
1 x 15 @ 20,0
1 x 10 @ 40,0
1 x 5 @ 60,0
6 x 3 @ 75,0

Lying Leg Raise
4 x 10 @ bw

Reverse one arm Cable curl
3 x 10 @ 15,0

Chest Supported Row
4 x 10 @ 50,0

Side DB Raise
3 x 10 @ 12,5

Find en fejl:

Hvad er det for en mærkelig grå tingest på midten af stangen???

Mathias Kristiansen skrev:Hvad er det for en mærkelig grå tingest på midten af stangen???

bahh.........

Når man er så gammel som mig så skal man jo passe på sine skrøbelige led :lol:

Træning d. 30/6 - 2009 @ SPH

Concentric Zercher Squat
1 x 15 @ 20,0
1 x 10 @ 40,0
1 x 8 @ 50,0
1 x 5 @ 60,0
1 x 5 @ 70,0
1 x 3 @ 80,0
1 x 3 @ 90,0
1 x 3 @ 100,0
1 x 3 @ 110,0
2 x 3 @ 90,0

RDL
4 x 10 @ 90,0

Front Box Squat
4 x 4 @ 75,0

Band Pulldown Abs with Stability Ball
4 x 10 @ 2x Small Band

Band Legcurl
3 x 15 @ Small Band

Suitcase Deadlift
4 x 4 @ 65,0

Friche skrev:Find en fejl:

Hvaaae den stang der... skal den ikke være på nakken???

Træning d. 1/7 - 2009 @ Work

Kettlebell Swings
4 x 10 @ 32,0

45 deg. Back Raise
4 x 10 @ bw

Band Sidebend
3 x 10 @ Small Band

Chest Supported Row
4 x 10 @ 75,0

Træning d. 1/7 - 2009 @ Work

Benchpress
1 x 15 @ 20,0
1 x 10 @ 50,0
1 x 8 @ 60,0
1 x 5 @ 70,0
12 x 3 @ 80,0 - 3 grips

Close Grip Benchpress + Small Band
1 x 8 @ 60,0
5 x 3 @ 90,0

DB Rollback Extension
4 x 15 @ 15,0

Træning d. 2/7 - 2009 @ Work

Leg Extensions
3 x 10 @ 50,0

Leg Curl
3 x 10 @ 35,0

Benchpress
2 x 15 @ 50,0

DB Shrugs
3 x 10 @ 40,0

DB Side Raise
3 x 10 @ 12,5

Hammer Curl
3 x 10 @ 15,0

Band Pushdown
3 x 20 @ Super-Mini Band

Træning d. 3/7 - 2009 @ Work

Squat
1 x 10 @ 20,0
1 x 5 @ 60,0
5 x 5 @ 70,0

45 deg. Back Raise
4 x 10 @ bw

Lying Ab crunch
4 x 10 @ bw

Chest Supported Row
4 x 10 @ 50,0

Boardpress 3 Boards + Doubled bands
1 x 15 @ 20,0
1 x 10 @ 40,0
1 x 10 @ 50,0
2 x 5 @ 50,0 + Mini Band
2 x 5 @ 50,0 + Super Mini Band
2 x 3 @ 50,0 + Mini Band & Super Mini Band
2 x 3 @ 50,0 + Small Band
2 x 3 @ 50,0 + Small Band & Mini Band
1 x 1½ @ 50,0 + Small Band & Super Mini Band - Så blev den sgu fo tung :oops:

1 x 10 @ 50,0 + Small Band

Push Press
6 x 5 @ 60,0

BB Bend Over Row
5 x 8 @ 60,0

Træning d. 4/7 - 2009 @ SPH

Squat
1 x 10 @ 20,0
1 x 5 @ 20,0 + 2 Medium Bands
1 x 5 @ 20,0 + 4 Medium Bands
1 x 5 @ 60,0
1 x 2 @ 85,0
6 x 2 @ 105,0
Alle udført med halv dragt

Deadlift
12 x 2 @ 70,0
Teknik træning for bedre startposition

Goodmornings
4 x 4 @ 90,0

DB Row
4 x 8 @ 35,0

Sled dragging
1 x 30 min.

Træning d. 6/7 - 2009 @ Work

Kettlebell Swings
5 x 10 @ 32,0

45 deg. Back Raise
4 x 10 @ 5,0

Band Ab Rotation
4 x 10 @ Super Mini Band

Chest Supported Row
5 x 10 @ 75,0

Træning d. 6/7 - 2009 @ Work

Benchpress
1 x 15 @ 20,0
1 x 10 @ 40,0
1 x 8 @ 60,0
1 x 5 @ 75,0
12 x 3 @ 90,0 - 3 grips

Close Grip Benchpress + Small Band
1 x 8 @ 50,0
5 x 6 @ 70,0

DB Rollback Extension
4 x 15 @ 17,5

Træning d. 7/7 - 2009 @ Work

Leg Extensions
3 x 10 @ 55,0

Leg Curl
3 x 10 @ 35,0

Benchpress
3 x 15 @ 40,0

DB Shrugs
3 x 10 @ 40,0

DB Side Raise
3 x 10 @ 12,5

Hammer Curl
3 x 10 @ 17,5

Band Pushdown
3 x 20 @ Super-Mini Band

Træning d. 8/7 - 2009 @ Work

Close Stance Deadlift
1 x 10 @ 70,0
1 x 6 @ 110,0
6 x 3 @ 140,0

Kettlebell Swings
4 x 12 @ 24,0

Band Leg Curl
3 x 20 @ Small Band

Upright Row
3 x 15 @ Small Band

Træning d. 8/7 - 2009 @ SPH

Concentric Squat
1 x 10 @ 60,0
1 x 5 @ 90,0
1 x 3 @ 110,0
1 x 3 @ 120,0
1 x 3 @ 130,0
1 x 3 @ 140,0
1 x 3 @ 145,0

Sumo RDL
1 x 10 @ 70,0
5 x 5 @ 110,0

Back Extensions
4 x 8 @ Doubled Small Band

Suitcase Deadlift
4 x 4 @ 65,0

Træning d. 10/7 - 2009 @ Work

Squat
1 x 10 @ 50,0
5 x 3 @ 90,0

Goodmornings
5 x 10 @ 50,0

Front Pulldown
3 x 15 @ 40,0

Træning d. 11/7 - 2009 @ SPH

Squat
1 x 10 @ 20,0
1 x 5 @ 20,0 + 2 Medium Bands
1 x 5 @ 20,0 + 2 Medium Bands + 2 Large Bands (ca 160 kg. Tension)
1 x 5 @ 60,0
1 x 2 @ 80,0
6 x 2 @ 95,0
Alle udført med halv dragt

Så var jeg desværre nødt til at afbryde træningen men resten laves søndag.

Træning d. 12/7 - 2009 @ SPH

Boardpress 4 Boards + Doubled bands
1 x 15 @ 20,0
1 x 10 @ 40,0
1 x 10 @ 50,0
2 x 5 @ 50,0 + 2 Super Mini Band
2 x 3 @ 50,0 + 2 Super Mini Band + 1 Mini band
2 x 3 @ 50,0 + 2 Small Band
2 x 3 @ 50,0 + 2 Small Band + 1 Mini Band
2 x 3 @ 50,0 + 2 Small Band + 1 Super-Mini Band
2 x 3 @ 50,0 + 2 Small Band + 2 Super Mini Band
1 x 10 @ 50,0 + Small Band (til bryst)

Var nødt til at køre en lidt anden bandopsætning end i sidste uge.

Push Press
6 x 3 @ 75,0

Deadlift
12 x 2 @ 80,0
Teknik træning for bedre startposition

Goodmornings
4 x 4 @ 100,0

Band Leg Curl
4 x 15 @ Small Band

Stone Trainer
3 x 5 @ 50,0
4 x 4 @ 70,0

BB Bend Over Row
5 x 10 @ 60,0

Træning d. 13/7 - 2009 @ Work

DB Press on Stabilityball
1 x 20 @ 15,0
3 x 15 @ 20,0

Leg Extensions
4 x 10 @ 50,0

Band pulldown Abs w/stabilityball
4 x 20 @ 2 x Small band

Front Pulldown
4 x 15 @ 50,0

Band Pushdown
4 x 20 @ Super-Mini Band

Træning d. 14/7 - 2009 @ Work

DB Shrugs
5 x 10 @ 40,0

Hammer Curl
3 x 10 @ 17,5

Standing Static Ab Crunch w/stabilityball
4 x 8 @ 2 x Small band - 5 sec. Hold

Upright Row
3 x 10 @ 40,0

Bradford Press
3 x 10 @ 30,0

Træning d. 14/7 - 2009 @ SPH

Box Squat
1 x 10 @ 20,0
1 x 8 @ 50,0
1 x 5 @ 55,0 - 4 chains pr. side
1 x 5 @ 95,0
6 x 2 @ 135,0

Deadlift
1 x 10 @ 50,0 - 8 chains
2 x 3 @ 90,0
2 x 3 @ 130,0
8 x 1 @ 150,0

Seated Goodmorning
5 x 8 @ 70,0

Band Leg Curl (one leg)
4 x 8 @ Small Band

Træning d. 15/7 - 2009 @ Work

Chest Supported Row
1 x 10 @ 50,0
5 x 10 @ 75,0

Kettlebell Swings
4 x 12 @ 24,0

DB Side Raise
4 x 10 @ 12,5

Reverse One Arm Cable Curl
3 x 10 @ 15,0

Lying Leg Raises
5 x 15 @ bw

Træning d. 15/7 - 2009 @ Work

Benchpress
1 x 15 @ 20,0
1 x 10 @ 50,0
1 x 5 @ 80,0
9 x 3 @ 100,0 - 3 grips

Close Grip Benchpress + Small Band
1 x 8 @ 50,0
5 x 5 @ 80,0

DB Rollback Extension
4 x 15 @ 17,5

Træning d. 16/7 - 2009 @ Work

Timed DB Press on Stabilityball
1 x 1 @ 17,5 - 5 Min.
Blev vist til omkring 100reps på de 5 min.

DB Flyers
3 x 15 @ 10,0

Face Pulls
3 x 15 @ 15,0

Band Ab Rotations
4 x 10 @ Small Band

Band Pushdown
4 x 20 @ Super-Mini Band

Træning d. 17/7 - 2009 @ Work

Squat
1 x 10 @ 20,0
1 x 8 @ 60,0
1 x 5 @ 90,0
1 x 3 @ 120,0
3 x 2 @ 140,0

Goodmornings
4 x 8 @ 60,0

Front Pulldown
4 x 8 @ 70,0

Lying Legraise
4 x 10 @ bw

CS - SPH

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