Hej BB

indledning:
Efter en meget meget lang pause fra vægtene, er jeg så småt begyndt at komme igang igen. vel og mærk med en certificeret Øl dunk og et par solide man boobs. well thats all about to chance.

Jeg trænede lidt i sidste uge for at komme i gang igen, men har sparket showet i gang denne uge. Som titlen indikere, så har jeg ingen plan. jeg træner når jeg kan passe det ind, og forsøger at drosle ned på alt det usunde.

jeg vil "forsøge" at komme i fitness 4 gange ugentligt. Det er i hvert fald målet, men om det så ender med at blive realiteten må vi se længere henne.

Mandag d. 19-12-2016 (cardio)

Even batman gotta do the morning cardio.

25 minutter på crosstrainer

Master Wayne ville gerne have nået en gang Bryst i stedet for, men Gotham kaldte så ingen iron action.

Tirsdag 20-12-2016

Bryst-skulder-Triceps

Bænk 4 set 6-8 Reps
50 kg - 8 Reps
50 kg - 8 Reps
52,5 kg - 8 Reps
52,5 kg - 8 Reps

incline bænk DB 4 set 6-8 Reps
16 kg - 8 Reps
16 kg - 8 Reps
16 kg - 8 Reps
16 kg - 8 Reps

Skulder pres 4 set 6-8 Reps
12 kg - 8 Reps
12 kg - 8 Reps
12 kg - 8 Reps
12 kg - 8 Reps

Lateral raises 4 set 6-8 Reps
8 kg - 8 Reps
8 kg - 8 Reps
8 kg - 8 Reps
8 kg - 8 Reps

Triceps Pushdowns 4 set 6-8 Reps
20 kg - 8 Reps
20 kg - 8 Reps
20 kg - 8 Reps
20 kg - 8 Reps

ABS
Crunches 3 set 10 Reps med 5 kg i superset med side-to-side crunches,10 til hver side.

The holidays always brings crimerate up in Gotham, batman has been busy fighting all the Duck and Pork served in the danish homes. It has drained all of Mr.Wayne's powers and abilities, and first now he's will to fight the fat and calories has returned.

Tirsdag d. 27-12-2016

Ben-Ryg-Biceps

Squat 4 set 6-8 Reps
60 kg - 8 Reps
60 kg - 7 Reps
60 kg - 6 Reps
60 kg - 6 Reps

Leg curl 4 set 6-8 Reps
50 kg - 8 Reps
60 kg - 8 Reps
60 kg - 8 Reps
60 kg - 7 Reps

Calf raises 4 set 20-25 Reps
130 kg - 25 Reps
130 kg - 25 Reps
130 kg - 25 Reps
130 kg - 25 Reps

Bent over row 4 set 6-8 Reps
39,2 kg - 8 Reps
39,2 kg - 8 Reps
39,2 kg - 8 Reps
39,2 kg - 8 Reps

Wide grip pulldowns 4 set 6-8 Reps
55 kg - 7 Reps
55 kg - 6 Reps
55 kg - 6 Reps
55 kg - 6 Reps

Low row (maskine) 4 set 6-8 Reps
60 kg - 8 Reps
60 kg - 7 Reps
60 kg - 6 Reps
60 kg - 6 Reps

Biceps curls 4 set 6-8 Reps
14 kg - 8 Reps
14 kg - 8 Reps
14 kg - 7 Reps
14 kg - 6 Reps

“Why do we fall? So we can learn to pick ourselves up.”

Onsdag d. 28-12-16

3 km Løb

Samt en aften dukkert i svømmehallen med kæresten.

Fredag d. 30-12-16

Bryst-skulder-Triceps

Bænk 4 set 6-8 Reps
52,5 kg - 8 Reps
52,5 kg - 8 Reps
52,5 kg - 8 Reps
52,5 kg - 8 Reps

incline bænk DB 4 set 6-8 Reps
16 kg - 8 Reps
16 kg - 8 Reps
16 kg - 8 Reps
16 kg - 8 Reps

Skulder pres 4 set 6-8 Reps
12 kg - 8 Reps
12 kg - 8 Reps
12 kg - 8 Reps
12 kg - 8 Reps

Lateral raises 4 set 6-8 Reps
8 kg - 8 Reps
8 kg - 8 Reps
8 kg - 8 Reps
8 kg - 8 Reps

Triceps Pushdowns 4 set 6-8 Reps
20 kg - 8 Reps
20 kg - 8 Reps
20 kg - 8 Reps
20 kg - 8 Reps

Lørdag d. 31-12-16

3 km løb

Mandag 02-01-2017

Abs-Biceps-Triceps (skulle bare lige spilde 20 min)

Crunches
3 set 10

planken
2 set x 30 sek

leg raises
2 set x 30 sek

Biceps curls
3 set med 14 kg

Overhead triceps extension
3 set med 14 kg.

Rope curls
3 set med 20 kg

Triceps Rope pulldowns
3 set med 20 kg

Tirsdag d. 03-02-17

Bryst-skulder-Triceps

Bænk 4 set 6-8 Reps
52,5 kg - 8 Reps
52,5 kg - 8 Reps
52,5 kg - 8 Reps
52,5 kg - 8 Reps

incline bænk DB 4 set 6-8 Reps
16 kg - 8 Reps
16 kg - 8 Reps
16 kg - 8 Reps
16 kg - 8 Reps

Skulder pres 4 set 6-8 Reps
12 kg - 8 Reps
12 kg - 8 Reps
12 kg - 8 Reps
12 kg - 8 Reps

Lateral raises 4 set 6-8 Reps
8 kg - 8 Reps
8 kg - 8 Reps
8 kg - 8 Reps
8 kg - 8 Reps

Triceps Pushdowns 4 set 6-8 Reps
20 kg - 8 Reps
20 kg - 8 Reps
20 kg - 8 Reps
20 kg - 8 Reps

“Ah you think darkness is your ally? You merely adopted the dark. I was born in it, molded by it. I didn't see the light until I was already a man, by then it was nothing to me but blinding!”