Side 19 af 34

Re: Δ

Indlæg: 3. apr 2019, 16:00
af Chayen
Week #5, Day #3 (d. 3/4 - 19)

Fullbody pas 1

Barbell Deadlift P240
4x185kg
4x185kg
4x190kg
4x195kg

Barbell Military Press P210
8x55kg
8x55kg
8x55kg
5x55kg

Barbell Front Squat P180
6x90kg
6x90kg
6x95kg
6x100kg

Barbell Bench Press P180, T23X1
5x95kg
5x95kg
5x100kg
5x100kg

Bodyweight Parallel Grip Pull-up P180
8
8
8
8

Bodyweight Glute Ham Raise P120
10
10
8

Weighted Dip P180
8x15kg
8x15kg
8x20kg

Machine Standing Calf Raise P120, T3030
8x140kg
8x140kg
8x140kg

Tid: 130 minutter

Re: Δ

Indlæg: 3. apr 2019, 19:37
af Chayen
Week #5, Day #3 (d. 3/4 - 19)

Løb
43:24 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 1.000 meter x 9.7 km/t
  • 260 meter x 5 km/t
  • 1.000 meter x 9.7 km/t
  • 260 meter x 5 km/t
  • 1.000 meter x 9.7 km/t
  • 260 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 5.78 km
Kcal: 403.8

Re: Δ

Indlæg: 4. apr 2019, 16:43
af Chayen
Week #5, Day #4 (d. 4/4 - 19)

Fullbody pas 2

Barbell Squat P240
6x130kg
6x130kg
6x130kg
6x130kg

Barbell Bench Press P240
6x105kg
6x105kg
6x105kg
6x105kg

Barbell Reverse Grip Bench Press P210
8x90kg
8x95kg
8x95kg
8x100kg

Pendlay Row P210
5x105kg
5x105kg
5x105kg
5x105kg

Dumbell Seated Lateral Raise P120
12x12.5kg
12x12.5kg
12x12.5kg

Cable Drag Curl P120
10x50kg
10x54kg
10x54kg

Dumbbell Lying Triceps Extension P180
8x20kg
8x20kg
8x20kg

Machine Standing Calf Raise P120, T3030
8x140kg
8x140kg
8x140kg

Tid: 115 minutter

Re: Δ

Indlæg: 6. apr 2019, 18:57
af Chayen
Week #5, Day #6 (d. 6/4 - 19)

Løb
52:29 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 230 meter x 11.9 km/t
  • 190 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 6.62 km
Kcal: 496.7

Re: Δ

Indlæg: 7. apr 2019, 12:31
af Chayen
Week #5, Day #7 (d. 7/4 - 19)

Fullbody pas 3
Morgenvægt: 85.4kg

Barbell Squat P240
8x125kg
8x125kg
8x125kg
8x125kg

Barbell Bench Press P240
8x100kg
8x100kg
8x100kg
8x100kg

Dumbbell Bench Press P180
10x35kg
10x35kg
10x37.5kg

Cable Pulldown P180
8x81kg
8x89kg
8x93kg

Cable Seated Close Grip Row P120
10x73kg
10x73kg
10x79kg

Dumbbell Curl P180
6x22.5kg
6x22.5kg
6x22.5kg

Barbell Close Grip Bench Press P180
8x85kg
8x90kg
8x90kg
8x95kg

Machine Standing Calf Raise P120, T3030
8x140kg
8x140kg
8x140kg

Tid: 125 minutter

Re: Δ

Indlæg: 9. apr 2019, 21:08
af Chayen
Week #6, Day #2 (d. 9/4 - 19)

Fullbody pas 1

Barbell Deadlift P240
4x190kg
4x190kg
4x200kg
3x200kg

Barbell Military Press P210
8x55kg
8x55kg
8x55kg
6x55kg

Barbell Front Squat P180
6x90kg
6x95kg
6x95kg
6x100kg

Barbell Bench Press P180, T23X1
5x100kg
5x100kg
5x100kg
5x100kg

Bodyweight Parallel Grip Pull-up P180
8
8
8
7

Bodyweight Glute Ham Raise P120
10
10
10

Weighted Dip P180
8x20kg
8x20kg
8x25kg

Machine Standing Calf Raise P120, T3030
8x140kg
8x140kg
8x140kg

Tid: 120 minutter

Re: Δ

Indlæg: 11. apr 2019, 06:14
af Chayen
Week #6, Day #4 (d. 10/4 - 19)
Morgenvægt: 85.4kg

Løb
44:00 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 500 meter x 10.6 km/t
  • 240 meter x 5 km/t
  • 500 meter x 10.6 km/t
  • 240 meter x 5 km/t
  • 500 meter x 10.6 km/t
  • 240 meter x 5 km/t
  • 500 meter x 10.6 km/t
  • 240 meter x 5 km/t
  • 500 meter x 10.6 km/t
  • 240 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 5.70 km
Kcal: 388.2

Re: Δ

Indlæg: 11. apr 2019, 20:43
af Chayen
Week #6, Day #4 (d. 11/4 - 19)

Fullbody pas 2

Barbell Squat P240
7x130kg
7x130kg
7x130kg
7x130kg

Barbell Bench Press P240
7x105kg
7x105kg
7x105kg
7x105kg

Barbell Reverse Grip Bench Press P210
8x95kg
8x95kg
8x95kg
8x100kg

Pendlay Row P210
5x105kg
5x105kg
5x105kg
5x105kg

Dumbell Seated Lateral Raise P120
12x12.5kg
12x12.5kg
12x12.5kg

Cable Drag Curl P120
10x54kg
10x54kg
10x54kg

Dumbbell Lying Triceps Extension P180
8x20kg
8x20kg
8x20kg

Machine Standing Calf Raise P120, T3030
8x140kg
8x140kg
8x140kg

Tid: 110 minutter

Re: Δ

Indlæg: 13. apr 2019, 17:58
af Chayen
Week #6, Day #6 (d. 13/4 - 19)

Løb
42:25 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 1.000 meter x 10 km/t
  • 250 meter x 5 km/t
  • 1.000 meter x 10 km/t
  • 250 meter x 5 km/t
  • 1.000 meter x 10 km/t
  • 250 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 5.75 km
Kcal: 455.5

Re: Δ

Indlæg: 14. apr 2019, 18:27
af Chayen
Week #6, Day #7 (d. 14/4 - 19)

Fullbody pas 3

Barbell Squat P240
6x135kg
6x135kg
6x135kg
6x135kg

Barbell Bench Press P240
6x110kg
6x110kg
6x110kg
6x110kg

Dumbbell Bench Press P180
10x37.5kg
10x37.5kg
10x40kg

Cable Pulldown P180
8x89kg
8x93kg
8x93kg

Cable Seated Close Grip Row P120
10x79kg
10x79kg
10x79kg

Dumbbell Curl P180
6x22.5kg
6x22.5kg
6x22.5kg

Barbell Close Grip Bench Press P180
8x90kg
8x95kg
8x95kg
7x95kg

Re: Δ

Indlæg: 16. apr 2019, 20:10
af Chayen
Week #7, Day #2 (d. 16/4 - 19)
Morgenvægt: 84.9kg

Fullbody pas 1

Barbell Deadlift P240
4x190kg
4x190kg
4x200kg
4x200kg

Barbell Military Press P210
8x55kg
8x55kg
8x55kg
8x55kg

Barbell Front Squat P180
6x95kg
6x95kg
6x95kg
6x100kg

Barbell Bench Press P180, T23X1
5x102.5kg
5x102.5kg
5x102.5kg
5x102.5kg

Bodyweight Parallel Grip Pull-up P180
8
8
8
8

Bodyweight Glute Ham Raise P120
10+2.5kg
10+2.5kg
7+2.5kg

Weighted Dip P180
8x25kg
8x25kg
7x25kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Re: Δ

Indlæg: 20. apr 2019, 17:14
af Chayen
Week #7, Day #4 (d. 18/4 - 19)

Fullbody pas 2

Barbell Squat P240
8x130kg
8x130kg
8x130kg
8x130kg

Barbell Bench Press P240
8x105kg
8x105kg
8x105kg
8x105kg

Barbell Reverse Grip Bench Press P210
8x100kg
8x100kg
8x100kg
8x100kg

Pendlay Row P210
5x105kg
5x110kg
5x110kg
5x110kg

Dumbell Seated Lateral Raise P120
12x12.5kg
12x12.5kg
12x14kg

Cable Drag Curl P120
10x27.5kg
10x30kg
10x30kg

Dumbbell Lying Triceps Extension P180
8x20kg
8x20kg
8x20kg

Machine Standing Calf Raise P120, T3030
8x75kg
6x75kg
6x75kg

Re: Δ

Indlæg: 20. apr 2019, 17:18
af Chayen
Week #7, Day #6 (d. 20/4 - 19)

Fullbody pas 3

Barbell Squat P240
7x135kg
7x135kg
7x135kg
7x135kg

Barbell Bench Press P240
7x110kg
7x110kg
7x110kg
7x110kg

Dumbbell Bench Press P180
10x40kg
9x38kg
8x38kg

Cable Pulldown P180
8x90kg
8x90kg
8x90kg

Cable Seated Close Grip Row P120
6x75kg
10x55kg
10x60kg

Dumbbell Curl P180
6x22kg
6x22kg
6x24kg

Barbell Close Grip Bench Press P180
8x90kg
8x95kg
8x95kg
8x95kg

Smith Machine Standing Calf Raise P120, T3030
8x75kg+stang
8x90kg+stang
8x100kg+stang

Tid: 115 minutter

Re: Δ

Indlæg: 21. apr 2019, 12:11
af Chayen
Week #7, Day #1 (d. 15/4 - 19)

Løb
52:48 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 230 meter x 12.2 km/t
  • 190 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 6.62 km
Kcal: 437.4

Re: Δ

Indlæg: 21. apr 2019, 12:12
af Chayen
Week #7, Day #7 (d. 21/4 - 19)

Løb
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 500 meter x 11 km/t
  • 230 meter x 5 km/t
  • 500 meter x 11 km/t
  • 230 meter x 5 km/t
  • 500 meter x 11 km/t
  • 230 meter x 5 km/t
  • 500 meter x 11 km/t
  • 230 meter x 5 km/t
  • 500 meter x 11 km/t
  • 230 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 5.65 km

Re: Δ

Indlæg: 22. apr 2019, 13:22
af Chayen
Week #8, Day #1 (d. 22/4 - 19)

Fullbody pas 1

Barbell Deadlift P240
4x190kg
4x195kg
4x195kg
3x200kg

Barbell Military Press P210
7x60kg
7x60kg
7x60kg
6x60kg

Barbell Front Squat P180
6x95kg
6x95kg
6x95kg
6x100kg

Barbell Bench Press P180, T23X1
5x102.5kg
5x102.5kg
5x102.5kg
5x102.5kg

Bodyweight Parallel Grip Pull-up P180
8
8
8
7

Bodyweight Glute Ham Raise P120
5
5
5

Weighted Dip P180
8x24kg
8x24kg
6x24kg

Tid: 130 minutter

Re: Δ

Indlæg: 25. apr 2019, 21:03
af Chayen
Week #8, Day #3 (d. 25/4 - 19)

Løb
41:32 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 1.000 meter x 10.3 km/t
  • 240 meter x 5 km/t
  • 1.000 meter x 10.3 km/t
  • 240 meter x 5 km/t
  • 1.000 meter x 10.3 km/t
  • 240 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 5.72 km
Kcal: 400.1

Re: Δ

Indlæg: 25. apr 2019, 21:05
af Chayen
Week #8, Day #4 (d. 25/4 - 19)
Morgenvægt: 84.9kg

Fullbody pas 2

Barbell Squat P240
6x140kg
6x140kg
6x140kg
6x140kg

Barbell Bench Press P240
6x115kg
6x115kg
6x115kg
6x115kg

Barbell Reverse Grip Bench Press P210
8x100kg
8x100kg
8x100kg
8x105kg

Pendlay Row P210
5x110kg
5x110kg
5x110kg
5x110kg

Dumbell Seated Lateral Raise P120
12x12.5kg
12x12.5kg
11x14kg

Cable Drag Curl P120
10x54kg
10x59kg
10x59kg

Dumbbell Lying Triceps Extension P180
8x20kg
8x20kg
8x20kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Tid: 115 minutter

Re: Δ

Indlæg: 27. apr 2019, 12:22
af Chayen
Week #8, Day #6 (d. 27/4 - 19)

Løb
50:27 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 230 meter x 12.2 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.5 km/t
  • 180 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 6.51 km
Kcal: 491

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Re: Δ

Indlæg: 28. apr 2019, 14:40
af Chayen
Week #8, Day #7 (d. 28/4 - 19)

Fullbody pas 3

Barbell Squat P240
8x135kg
8x135kg
8x135kg
8x135kg

Barbell Bench Press P240
8x110kg
8x110kg
8x110kg
8x110kg

Dumbbell Bench Press P180
10x37.5kg
10x37.5kg
9x37.5kg

Cable Pulldown P180
8x90kg
8x93kg
7x93kg

Cable Seated Close Grip Row P120
10x79kg
10x79kg
10x79kg

Dumbbell Curl P180
6x22.5kg
6x22.5kg
6x22.5kg

Barbell Close Grip Bench Press P180
8x95kg
8x95kg
8x95kg
7x95kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Tid: 120 minutter

Re: Δ

Indlæg: 1. maj 2019, 18:30
af Chayen
Week #9, Day #1 (d. 29/4 - 19)

Løb
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 500 meter x 11.2 km/t
  • 220 meter x 5 km/t
  • 500 meter x 11.2 km/t
  • 220 meter x 5 km/t
  • 500 meter x 11.2 km/t
  • 220 meter x 5 km/t
  • 500 meter x 11.2 km/t
  • 220 meter x 5 km/t
  • 500 meter x 11.2 km/t
  • 220 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1

Re: Δ

Indlæg: 1. maj 2019, 18:34
af Chayen
Week #9, Day #3 (d. 1/5 - 19)

Fullbody pas 1

Barbell Deadlift P240
4x190kg
4x195kg
4x195kg
4x200kg

Barbell Military Press P210
7x60kg
7x60kg
7x60kg
6x60kg

Barbell Front Squat P180
6x95kg
6x95kg
6x100kg
6x100kg

Barbell Bench Press P180, T23X1
5x102.5kg
5x102.5kg
5x105kg
4x105kg

Bodyweight Parallel Grip Pull-up P180
8
8
8
7

Bodyweight Glute Ham Raise P120
10
10
10

Weighted Dip P180
8x25kg
8x25kg
8x25kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Re: Δ

Indlæg: 2. maj 2019, 19:05
af Chayen
Week #9, Day #4 (d. 2/5 - 19)
Morgenvægt: 85.1kg

Løb
41:06 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 1.000 meter x 10.6 km/t
  • 240 meter x 5 km/t
  • 1.000 meter x 10.6 km/t
  • 240 meter x 5 km/t
  • 1.000 meter x 10.6 km/t
  • 240 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 5.72 km
Kcal: 400.3

Re: Δ

Indlæg: 3. maj 2019, 17:13
af Chayen
Week #9, Day #5 (d. 3/5 - 19)
Morgenvægt: 84.9kg

Fullbody pas 2

Barbell Squat P240
7x140kg
7x140kg
7x140kg
7x140kg

Barbell Bench Press P240
7x115kg
7x115kg
7x115kg
7x115kg

Barbell Reverse Grip Bench Press P210
8x100kg
8x100kg
8x102.5kg
7x102.5kg

Pendlay Row P210
5x110kg
5x110kg
5x110kg
5x110kg

Dumbell Seated Lateral Raise P120
12x12.5kg
12x12.5kg
12x12.5kg

Cable Drag Curl P120
10x54kg
10x59kg
10x59kg

Dumbbell Lying Triceps Extension P180
7x22.5kg
8x20kg
8x20kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Tid: 125 minutter

Re: Δ

Indlæg: 5. maj 2019, 15:13
af Chayen
Week #9, Day #7 (d. 5/5 - 19)
Morgenvægt: 85.6kg

Fullbody pas 3

Barbell Squat P240
6x145kg
6x145kg
6x145kg
6x145kg

Barbell Bench Press P240
6x120kg
6x120kg
6x120kg
6x120kg

Dumbbell Bench Press P180
10x37.5kg
10x37.5kg
9x37.5kg

Cable Pulldown P180
8x90kg
8x93kg
8x93kg

Cable Seated Close Grip Row P120
10x79kg
10x79kg
10x79kg

Dumbbell Curl P180
6x22.5kg
6x22.5kg
6x22.5kg

Barbell Close Grip Bench Press P180
8x100kg
8x100kg
7x100kg
8x90kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Tid: 125 minutter

Re: Δ

Indlæg: 7. maj 2019, 21:24
af Chayen
Week #10, Day #2 (d. 7/5 - 19)

Fullbody pas 1

Barbell Deadlift P240
4x190kg
4x195kg
4x195kg
3x200kg

Barbell Military Press P210
7x60kg
7x60kg
7x60kg
7x60kg

Barbell Front Squat P180
6x100kg
6x100kg
6x100kg
5x100kg

Barbell Bench Press P180, T23X1
5x102.5kg
5x102.5kg
5x102.5kg
5x102.5kg

Bodyweight Parallel Grip Pull-up P180
8
8
8
8

Bodyweight Glute Ham Raise P120
10
10
10

Weighted Dip P180
8x25kg
8x25kg
8x25kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Tid: 130 minutter

Re: Δ

Indlæg: 9. maj 2019, 18:15
af Chayen
Week #10, Day #3 (d. 8/5 - 19)

Løb
50:58 min á
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 230 meter x 12.8 km/t
  • 180 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 6.8 km/t

Hældning: 1
Afstand: 6.51 km
Kcal: 431.3

Re: Δ

Indlæg: 9. maj 2019, 18:16
af Chayen
Week #10, Day #4 (d. 9/5 - 19)

Fullbody pas 2

Barbell Squat P240
8x140kg
8x140kg
8x140kg
8x140kg

Barbell Bench Press P240
7x115kg
7x115kg
7x115kg
7x115kg

Barbell Reverse Grip Bench Press P210
8x100kg
8x100kg
7x102.5kg
7x102.5kg

Pendlay Row P210
5x110kg
5x110kg
5x110kg
5x115kg

Dumbell Seated Lateral Raise P120
12x12.5kg
12x12.5kg
12x12.5kg

Cable Drag Curl P120
10x54kg
10x59kg
10x59kg

Dumbbell Lying Triceps Extension P180
8x20kg
8x20kg
8x20kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Tid: 125 minutter

Re: Δ

Indlæg: 11. maj 2019, 13:03
af Chayen
Week #10, Day #5 (d. 10/5 - 19)

Løb
  • 250 meter x 6.8 km/t
  • 250 meter x 7.5 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 9 km/t
  • 500 meter x 11.6 km/t
  • 220 meter x 5 km/t
  • 500 meter x 11.6 km/t
  • 220 meter x 5 km/t
  • 500 meter x 11.6 km/t
  • 220 meter x 5 km/t
  • 500 meter x 11.6 km/t
  • 220 meter x 5 km/t
  • 500 meter x 11.6 km/t
  • 220 meter x 5 km/t
  • 250 meter x 9 km/t
  • 250 meter x 8.2 km/t
  • 250 meter x 7.5 km/t
  • 180 meter x 6.8 km/t

Hældning: 1

Re: Δ

Indlæg: 11. maj 2019, 13:05
af Chayen
Week #10, Day #6 (d. 11/5 - 19)

Fullbody pas 3

Barbell Squat P240
7x145kg
7x145kg
7x145kg
7x145kg

Barbell Bench Press P240
8x115kg
8x115kg
7x115kg
7x115kg

Dumbbell Bench Press P180
10x37.5kg
10x37.5kg
9x37.5kg

Cable Pulldown P180
8x93kg
8x93kg
8x93kg

Cable Seated Close Grip Row P120
10x79kg
10x79kg
10x79kg

Dumbbell Curl P180
6x22.5kg
6x22.5kg
6x25kg

Barbell Close Grip Bench Press P180
8x95kg
8x95kg
8x95kg
7x95kg

Machine Standing Calf Raise P120, T3030
8x150kg
8x150kg
8x150kg

Tid: 125 minutter