Re: Road to Δ
:
27. jun 2021, 21:04
af Chayen
27/06-21Morgenvægt: 81.8kgWeek #5, Day #7Ben + Ryg/biceps + Læg + Sit-upsBarbell Squat P1805x110kg
5x110kg
5x110kg
5x110kg
Barbell Deadlift P1805x152.5kg
5x152.5kg
5x152.5kg
5x152.5kg
Barbell Squat m. pause P1506x80kg
6x100kg
6x100kg
Barbell Squat m. pause P2104x120kg
4x120kg
4x120kg
4x120kg
Glute-Ham Raise P1206
6
6
Machine Lying Leg Curl P1207x25kg
7x25kg
7x25kg
5x30kg
5x30kg
Sissy Squat i stativ P6012
12
Sissy Squat i stativ P9010
Machine Standing Calf Raise P100, T30308x120kg
8x120kg
8x130kg
Cable Pulldown P12010x57kg
10x77kg
10x77kg
Cable Pulldown P1805x97kg
5x97kg
5x97kg
5x97kg
Cable Underhand Pulldown P1508x87.5kg
5x97.5kg
5x97.5kg
5x97.5kg
Dumbbell Hammer Curl P1507x20kg
7x20kg
7x20kg
7x20kg
Dumbbell Preacher Curl P9010x9kg
10x10kg
9x10kg
8x10kg
Cable Drag Curl P909x24.25kg
8x24.25kg
8x24.25kg
Crunch P9021
13
9
8
8
7
Sit-up P907
7
7
7
6
7
Boat Hold P9028 sek
25 sek
20 sek
20 sek
Tid: 200 minutter
-------------------------------------
Push-upsCirkeltræning: 3 runder P120- Incline Push-up (70 cm) - 15, 15, 15
- Push-up - 15, 15, 15
- Incline Close Grip Push-up (31 cm) - 15, 15, 15
- Decline Push-up (31 cm) - 15, 15, 15
- Incline Clapping Push-up (65 cm) - 15, 15, 15
Tid: 35 minutter
Re: Road to Δ
:
4. jul 2021, 22:31
af Chayen
04/07-21Morgenvægt: 80.9kgWeek #6, Day #7Bryst/Skulder/Triceps + Nakke + Læg + MaveBarbell Military Press P1806x55kg
6x55kg
6x55kg
6x55kg
Barbell Bench Press P1804x105kg
4x105kg
4x105kg
4x105kg
Barbell Bench Press m. pause P1508x80kg
8x80kg
Barbell Bench Press m. pause P1807x90kg
4x100kg
4x100kg
Barbell Incline Bench Press P15010x60kg
9x60kg
8x60kg
Dumbbell Lateral Raise P12012x12.5kg
10x15kg
9x15kg
8x15kg
Cable Pushdown P9012x28kg
12x28kg
12x28kg
Cable Pushdown P1208x35kg
7x35kg
6x35kg
Cable One Arm Rope Pushdown P904x10kg
7x7.5kg
7x7.5kg
7x7.5kg
Barbell Shrug P9012x80kg
12x80kg
Barbell Shrug P12010x90kg
10x90kg
Machine Standing Calf Raise P120, T30308x120kg
8x120kg
8x120kg
8x120kg
8x130kg
8x130kg
Crunch P9024
16
14
12
Sit-up P907
7
7
8
Lying Leg Hold P9030 sek
30 sek
30 sek
Bicycles P9030 sek
30 sek
30 sek
Lying Leg Raise P9015
15
15
Tid: 160 minutter
--------------------------------------------
Løb- Tid: 39:57
- Afstand (km): 7.20
- Kalorier: 565
- Tempo (min/km): 5:33
- Højdemeter: 107
- Gennemsnitsfart: 10.8 km/t
- Gennemsnitspuls: 166 bpm
Re: Road to Δ
:
7. jul 2021, 23:47
af Chayen
07/07-21Week #7, Day #3Ryg/biceps + Sit-ups + LægBarbell Deadlift P1804x160kg
4x160kg
4x160kg
4x160kg
Barbell Rackpull fra knæ P1808x140kg
8x180kg
8x180kg
Barbell Rackpull fra knæ P2405x200kg
4x200kg
Weighted Chin-up P1508
5x15kg
5x15kg
5x15kg
5x15kg
Weighted Ring Pull-up P1205x5kg
5x5kg
5x5kg
Cable Standing Rope Row P6012x18.75kg
12x21.75kg
12x23.25kg
Dumbbell Curl P1506x15kg
6x22.5kg
6x22.5kg
6x22.5kg
5x22.5kg
Dumbbell Preacher Curl P608x11kg
8x11kg
6x11kg
Cable Rope Curl P608x21.25kg
8x21.25kg
7x21.25kg
Crunch P9023
15
11
12
13
Sit-up P907
7
8
8
9
9
Boat Hold P9030 sek
30 sek
30 sek
Crucifix Crunch P9015
15
15
Machine Standing Calf Raise P120, T30308x120kg
8x120kg
8x130kg
Tid: 135 minutter
-------------------------------------
Løb- Tid: 36:36
- Afstand (km): 6.98
- Kalorier: 523
- Tempo (min/km): 5:15
- Højdemeter: 72
- Gennemsnitsfart: 11.4 km/t
- Gennemsnitspuls: 166 bpm
Re: Road to Δ
:
8. jul 2021, 22:33
af Chayen
08/07-21Week #7, Day #4Bryst/TricepsBarbell Bench Press P1806x100kg
6x100kg
6x100kg
6x100kg
Barbell Reverse Grip Bench Press P1508x80kg
8x80kg
Barbell Reverse Grip Bench Press P1806x100kg
6x100kg
4x110kg
4x110kg
Dumbbell Low Incline Bench Press m. pause P1509x30kg
8x30kg
8x30kg
6x32.5kg
6x32.5kg
6x32.5kg
Cable Fly P12012x21.75kg
10x21.75kg
10x21.75kg
Skullcrusher m. EZ-stang P15012x10kg+EZ-stang
10x20kg+EZ-stang
9x20kg+EZ-stang
8x20kg+EZ-stang
Machine Triceps Dip P12012x50kg
12x90kg
10x90kg
Machine Triceps Dip P1509x105kg
8x105kg
7x120kg
Tid: 90 minutter
-----------------------------------
Løb- Tid: 37:57
- Afstand (km): 5.18
- Kalorier: 410
- Tempo (min/km): 7:20
- Højdemeter: 65
- Gennemsnitsfart: 8.2 km/t
- Gennemsnitspuls: 142 bpm
Pull-upsPull-up EOMOM 10 min12
7
7
6
6
6
Pull-up/Negative Pull-up/Inverted Row8/4/5
Tid: 15 minutter
Re: Road to Δ
:
13. jul 2021, 22:17
af Chayen
13/07-21Morgenvægt: 81.6kgWeek #8, Day #2Push-upsCirkeltræning: 3 runder P120- Incline Push-up (70 cm) - 15, 15, 15
- Push-up - 15, 15, 15
- Incline Close Grip Push-up (31 cm) - 15, 15, 15
- Decline Push-up (31 cm) - 15, 15, 15
- Incline Clapping Push-up (65 cm) - 15, 15, 15
Tid: 35 minutter
------------------------------------
Løb- Tid: 28:57
- Afstand (km): 5.08
- Kalorier: 405
- Tempo (min/km): 5:42
- Højdemeter: 71
- Gennemsnitsfart: 10.5 km/t
- Gennemsnitspuls: 166 bpm
------------------------------------
Ryg/bicepsBarbell Bent-over Row P1809x85kg
9x85kg
9x85kg
9x85kg
Machine Seated Row P12012x45kg
12x70kg
8x85kg
8x85kg
8x85kg
8x85kg
Cable Pulldown P1508x67kg
8x77kg
5x97kg
5x97kg
5x97kg
5x97kg
Cable Underhand Pulldown P1505x97kg
5x97kg
5x97kg
4x97kg
Cable Straight Back Seated Row P12012x57kg
12x57kg
Dumbbell Curl P1506x15kg
5x22.5kg
5x22.5kg
5x22.5kg
4x22.5kg
Cable Drag Curl P12010x21kg
10x21kg
8x24.5kg
8x24.5kg
Cable Rope Curl P9010x21kg
9x21kg
9x21kg
Tid: 90 minutter
Re: Road to Δ
:
14. jul 2021, 20:29
af Chayen
14/07-21Morgenvægt: 81.3kgWeek #8, Day #3Bryst/Skulder/Triceps + Læg + Sit-ups + Pull-upsBarbell Military Press P1806x55kg
6x55kg
6x60kg
6x60kg
Barbell Bench Press P1805x100kg
5x100kg
5x110kg
5x110kg
Barbell Bench Press m. pause P1507x90kg
7x90kg
5x100kg
5x100kg
Machine Fly P9012x30kg
12x45kg
12x45kg
Machine Fly P1206x60kg
Dumbbell Seated Lateral Raise P9012x11kg
10x11kg
9x11kg
8x11kg
8x11kg
Cable Pushdown P12012x28kg
12x28kg
10x31.5kg
10x31.5kg
7x35kg
7x35kg
7x35kg
Cable One Arm Rope Pushdown m. langsom eksentrisk P6010x5kg
9x5kg
9x5kg
Machine Standing Calf Raise P120, T30308x120kg
8x120kg
8x130kg
Crunch P9023
15
15
15
17
Sit-up P907
8
8
9
9
Flutter Kicks P9030 sek
30 sek
30 sek
Russian Twist P9030 sek
30 sek
30 sek
Pull-up EOMOM 10 min12
7
7
6
6
6
Pull-up/Negative Pull-up/Machine Row (45kg)8/7/6
Tid: 150 minutter
-----------------------------------
Løb- Tid: 31:33
- Afstand (km): 5.1
- Kalorier: 395
- Tempo (min/km): 6:11
- Højdemeter: 36
- Gennemsnitsfart: 9.7 km/t
- Gennemsnitspuls: 155 bpm
Re: Road to Δ
:
15. jul 2021, 22:45
af Chayen
15/07-21Week #8, Day #4Push-upsCirkeltræning: 3 runder P120- Incline Push-up (70 cm) - 15, 15, 15
- Push-up - 15, 15, 15
- Incline Close Grip Push-up (31 cm) - 15, 15, 15
- Decline Push-up (31 cm) - 15, 15, 15
- Incline Clapping Push-up (36 cm) - 15, 15, 15
Tid: 35 minutter
------------------------------------
BenBarbell Squat P1804x120kg
4x120kg
4x120kg
4x120kg
Barbell Squat m. pause P1507x100kg
7x100kg
Barbell Squat m. pause P1805x110kg
5x110kg
5x110kg
Barbell Squat m. pause P2104x120kg
4x120kg
3x120kg
Machine Leg Extension P12012x50kg
12x50kg
12x50kg
30 min snakkepauseMachine Leg Extension m. langsom eksentrisk P6010x25kg
8x30kg
Tid: 90 minutter
Løb på løbebånd- Tid: 47:43
- Afstand (km): 6.92
- Kalorier, inkl. opvarmning: 621
- Tempo (min/km): 7:38
- Hældning: 0
- Gennemsnitsfart: 8.7 km/t
- Gennemsnitspuls: 150 bpm
Re: Road to Δ
:
24. jul 2021, 16:35
af Chayen
24/07-21
Week #9, Day #6
Ben/skulder/nakke + mave + læg
Barbell Squat P180
6x110kg
6x110kg
6x120kg
6x120kg
Barbell Box Squat P180
8x120kg
8x120kg
8x120kg
Barbell Box Squat P210
7x130kg
7x130kg
Barbell Box Squat P240
6x140kg
6x140kg
4x150kg
Barbell Military Press P180
5x60kg
5x60kg
5x60kg
5x60kg
Dumbbell Incline Lateral Raise P60
10x7kg
9x7kg
8x7kg
Dumbbell Shrug P90
15x30kg
15x30kg
12x30kg
12x30kg
12x30kg
11x30kg
Machine Standing Calf Raise P120, T3030
8x120kg
8x120kg
8x130kg
Crunch P90
27
19
15
16
14
Sit-up P90
8
9
10
8
8
Planke P90
30 sek
30 sek
30 sek
Lying Leg-Hip Raise P90
15
15
15
Tid: 130 minutter
Re: Road to Δ
:
26. jul 2021, 16:37
af Chayen
26/07-21Morgenvægt: 81.6kgWeek #10, Day #1Bryst/Skulder/Triceps + Sit-ups + LægBarbell Military Press P1804x60kg
4x60kg
4x65kg
4x65kg
Barbell Bench Press P1806x100kg
6x100kg
6x110kg
6x110kg
Barbell Reverse Grip Bench Press P1808x80kg
8x100kg
8x100kg
Barbell Reverse Grip Bench Press P2104x110kg
4x110kg
Machine Fly P6012x45kg
11x45kg
8x45kg
7x45kg
7x45kg
7x45kg
7x45kg
Dumbbell Lateral Raise P9012x15kg
10x15kg
8x15kg
6x15kg
Cable Pushdown P12010x24.5kg
10x24.5kg
10x31.5kg
10x31.5kg
10x35kg
6x38.5kg
Cable Rope Pushdown P9015x17.5kg
7x21kg
8x21kg
Crunch P9030
30
30
30
30
Sit-up P906
6
6
5
6
Boat Hold P9030 sek
30 sek
30 sek
Crucifix Crunch P9015
15
15
Machine Seated Calf Press P120, T30308x120kg
8x120kg
8x130kg
Tid: 140 minutter
-----------------------------------
Løb- Tid: 37:38
- Afstand (km): 6.15
- Kalorier: 492
- Tempo (min/km): 6:07
- Højdemeter: 79
- Gennemsnitsfart: 9.8 km/t
- Gennemsnitspuls: 158 bpm
Re: Road to Δ
:
5. aug 2021, 11:37
af Chayen
04/08-21Morgenvægt: 81.2kgWeek #11, Day #3Bryst/Skulder/TricepsBarbell Military Press P1806x60kg
6x60kg
6x60kg
6x60kg
Barbell Bench Press P1804x110kg
4x110kg
4x120kg
4x120kg
Dumbbell Incline Bench Press P1808x37.5kg
8x37.5kg
7x37.5kg
6x37.5kg
Machine Chest Press P12011x65kg
11x65kg
Machine Chest Press P1357x85kg
7x85kg
Cable One Arm Lateral Raise P12010x6.25kg
10x6.25kg
8x6.25kg
Cable Pushdown P9012x28.75kg
12x28.75kg
12x28.75kg
8x33.75kg
8x33.75kg
Cable Forward Rope Triceps Extension P908x21.25kg
8x21.25kg
8x21.25kg
8x21.25kg
Cable Forward Rope Triceps Extension m. langsom eksentrisk P4510x13.75kg
10x13.75kg
Tid: 95 minutter
-----------------------------------
Løb- Tid: 43:06
- Afstand (km): 6.31
- Kalorier: 475
- Tempo (min/km): 6:50
- Højdemeter: 82
- Gennemsnitsfart: 8.8 km/t
- Gennemsnitspuls: 141 bpm
Re: Road to Δ
:
6. aug 2021, 14:29
af Chayen
06/08-21
Morgenvægt: 81.6kg
Week #11, Day #5
Mave
Weighted Crunch P90-210
18x1.5kg
13x1.5kg
11x1.5kg
11x1.5kg
11x1.5kg
15x1.5kg
Sit-up m. 90 graders bøjning i knæ P90-100
7
1
Tid: 20 minutter