Side 31 af 34
Re: Road to Δ
:
9. aug 2021, 03:15
af Chayen
08/08-21Morgenvægt: 81.2kgWeek #11, Day #7Bryst/TricepsBarbell Bench Press P1806x110kg
6x110kg
6x110kg
6x110kg
Barbell Reverse Grip Bench Press P1508x90kg
7x100kg
7x100kg
Barbell Reverse Grip Bench Press P1806x110kg
5x110kg
Dumbbell Incline Bench Press P1807x40kg
6x40kg
6x40kg
5x40kg
Dumbbell Floor Press m. pause P18011x27.5kg
10x32.5kg
7x37.5kg
8x37.5kg
Machine Dip P15012x80kg
12x100kg
8x120kg
8x120kg
8x120kg
Cable Forward Rope Triceps Extension P12012x21kg
11x21kg
8x24.5kg
7x24.5kg
Cable Forward Rope Triceps Extension m. langsom eksentrisk P609x17.5kg
8x17.5kg
Tid: 90 minutter
Løb på løbebånd- Tid: 11:45
- Afstand (km): 2.6
- Kalorier, inkl. opvarmning: 176
- Tempo (min/km): 4:31
- Hældning: 1
- Gennemsnitsfart: 13.3 km/t
- Gennemsnitspuls: 165 bpm
Re: Road to Δ
:
9. aug 2021, 22:30
af Chayen
09/08-21Morgenvægt: 81.4kgWeek #12, Day #1Ben/skulder/nakke + læg + maveBarbell Squat P1805x120kg
5x120kg
5x130kg
5x130kg
Barbell Box Squat m. pause P2106x120kg
6x130kg
5x140kg
5x150kg
5x150kg
Barbell Box Squat m. pause P2403x160kg
2x160kg
Machine Lying Leg Curl P9012x46kg
12x46kg
12x46kg
Machine Standing Calf Raise P120, T30308x120kg
8x120kg
8x130kg
Barbell Military Press P1805x60kg
5x60kg
4x65kg
4x65kg
Barbell Shrug P12012x60kg
12x90kg
12x90kg
10x90kg
10x90kg
Weighted Crunch P9023x5kg
16x5kg
13x5kg
11x5kg
Sit-up m. 90 graders bøjning i knæ P906
7
7
7
Boat Hold P9030 sek
30 sek
30 sek
Crucifix Crunch P9015
15
15
Cable Kneeling Twisting Crunch P9016x38.75kg
10x41.25kg
8x41.25kg
Tid: 135 minutter
Løb på løbebånd- Tid: 7:10
- Afstand (km): 1.75
- Kalorier, inkl. opvarmning: 124
- Tempo (min/km): 4:06
- Hældning: 1
- Gennemsnitsfart: 14.6 km/t
- Gennemsnitspuls: 163 bpm
Re: Road to Δ
:
11. aug 2021, 14:46
af Chayen
11/08-21Week #12, Day #3Ryg/bicepsBarbell Bent-over Row P1809x92.5kg
9x92.5kg
7x95kg
6x95kg
Weighted Underhand Pull-up P1208x10kg
7x10kg
5x10kg
5x10kg
5x10kg
Cable Close Grip Pulldown P1807x87kg
7x87kg
7x87kg
7x87kg
5x97kg
5x97kg
Cable Wide Grip Seated Row P12012x40kg
10x67kg
7x77kg
Machine Seated Row P906x60kg
8x60kg
8x60kg
8x60kg
Dumbbell Seated Curl P908x15kg
8x15kg
7x15kg
7x15kg
6x15kg
Cable Rope Curl P908x26.25kg
8x26.25kg
8x26.25kg
5x31.25kg
6x31.25kg
Dumbbell One Arm Preacher Curl P457x10kg
7x10kg
6x10kg
Tid: 90 minutter
Løb på løbebånd- Tid: 7:10
- Afstand (km): 1.75
- Kalorier, inkl. opvarmning: 102
- Tempo (min/km): 4:06
- Hældning: 1
- Gennemsnitsfart: 14.6 km/t
- Gennemsnitspuls: 145 bpm
Push-upsCirkeltræning: 3 runder P90- Incline Push-up (47 cm) - 15, 15, 15
- Push-up - 15, 15, 15
- Incline Close Grip Push-up (24 cm) - 15, 15, 15
- Decline Push-up (24 cm) - 15, 15, 15
- Incline Clapping Push-up (35 cm) - 15, 15, 15
Tid: 30 minutter
Re: Road to Δ
:
15. aug 2021, 10:02
af Chayen
14/08-21
Week #12, Day #6
Bryst/Skulder/Triceps + mave + læg
Barbell Military Press P180
5x60kg
5x60kg
5x65kg
5x65kg
Barbell Bench Press P180
5x110kg
5x110kg
5x120kg
5x120kg
Dumbbell Low Incline Bench Press P150
10x30kg
10x35kg
7x35kg
6x35kg
6x35kg
Cable Seated Wide Grip Chest Press P90
9x20kg
8x20kg
7x20kg
7x20kg
6x20kg
Dumbbell Lateral Raise P90
12x12kg
13x12kg
8x16kg
6x16kg
Cable Pushdown P120
12x28kg
12x35kg
12x35kg
10x35kg
Cable Pushdown P150
7x42kg
6x42kg
Cable Forward Rope Triceps Extension P90
8x21kg
8x21kg
8x21kg
Weighted Crunch P90
30
17x5kg
14x5kg
9x10kg
Sit-up m. 90 graders bøjning i knæ P90
6
6
6
5
Flutter Kicks P90
30 sek
30 sek
30 sek
Russian Twist P90
30 sek
30 sek
30 sek
Cable Kneeling Twisting Crunch P90
10x41.25kg
8x41.25kg
8x41.25kg
Standing One Leg Calf Raise P120, T3030
8
8
8
8
Tid: 140 minutter
Re: Road to Δ
:
15. aug 2021, 10:05
af Chayen
15/08-21Week #12, Day #7Løb- Tid: 32:46
- Afstand (km): 4.95
- Kalorier: 383
- Tempo (min/km): 6:37
- Højdemeter: 13
- Gennemsnitsfart: 9.1 km/t
- Gennemsnitspuls: 148 bpm
Re: Road to Δ
:
19. aug 2021, 21:54
af Chayen
19/08-21Morgenvægt: 82.4kgWeek #13, Day #4Løb- Tid: 33:03
- Afstand (km): 6.01
- Kalorier: 432
- Tempo (min/km): 5:30
- Højdemeter: 51
- Gennemsnitsfart: 10.9 km/t
- Gennemsnitspuls: 158 bpm
--------------------------------------------
Push-upsCirkeltræning: 3 runder P90- Incline Push-up (47 cm) - 15, 15, 15
- Push-up - 15, 15, 15
- Incline Close Grip Push-up (24 cm) - 15, 15, 15
- Decline Push-up (24 cm) - 15, 15, 15
- Incline Clapping Push-up (35 cm) - 15, 15, 15
Tid: 30 minutter
Re: Road to Δ
:
20. aug 2021, 20:28
af Chayen
20/08-21Morgenvægt: 81.1kgWeek #13, Day #5Ben + Ryg/BicepsBarbell Squat P1804x120kg
4x130kg
4x130kg
4x140kg
Barbell Squat m. pause P2106x100kg
6x110kg
5x120kg
4x130kg
4x130kg
4x130kg
Barbell Squat m. pause P3003x140kg
Barbell Deadlift P1806x160kg
6x160kg
6x160kg
6x160kg
Machine Lying Leg Curl P12012x52kg
12x52kg
7x52kg
Machine Leg Extension P9012x50kg
12x50kg
12x50kg
Machine Leg Extension P1207x70kg
7x70kg
Cable Pulldown P15010x77kg
6x87kg
6x97kg
Cable Close Grip Underhand Pulldown P1506x97kg
5x97kg
5x97kg
Machine Seated Row P12012x60kg
8x75kg
8x75kg
8x75kg
Dumbbell Curl P1658x20kg
7x20kg
6x20kg
Cable Rope Curl P12010x24.5kg
10x24.5kg
10x24.5kg
9x24.5kg
7x28kg
7x28kg
Tid: 150 minutter
Terrenløb med hund- Tid: 30:23
- Afstand (km): 4.02
- Kalorier: 363
- Tempo (min/km): 7:33
- Højdemeter: 65
- Gennemsnitsfart: 7.9 km/t
- Gennemsnitspuls: 158 bpm
Re: Road to Δ
:
23. aug 2021, 04:46
af Chayen
21/08-21Morgenvægt: 80.6kgWeek #13, Day #6Bryst/Triceps + maveBarbell Bench Press P1804x120kg
4x120kg
4x120kg
4x120kg
10x100kg
10x100kg
8x100kg
8x100kg
Dumbbell Incline Parallel Grip Bench Press m. pause P1508x27.5kg
6x32.5kg
6x32.5kg
5x35kg
5x35kg
5x35kg
4x35kg
Machine Seated Fly P12012x40kg
8x60kg
7x60kg
7x60kg
Dumbbell Lying Floor Triceps Extension P12010x15kg
8x15kg
7x15kg
7x15kg
6x15kg
Cable Pushdown P12012x36kg
12x50kg
10x50kg
10x50kg
10x50kg
Cable Forward Rope Triceps Extension m. langsom eksentrisk P909x32kg
9x32kg
8x36kg
Sit-up m. 90 graders bøjning i knæ P9013
12
7
Lying Leg Hold P9030 sek
30 sek
30 sek
Bicycles P9030 sek
30 sek
30 sek
Lying Leg Raise P9015
15
15
Cable Kneeling Twisting Crunch P908x41.25kg
8x41.25kg
8x41.25kg
Tid: 125 minutter
Løb på løbebånd- Tid: 43:55
- Afstand (km): 6.15
- Kalorier, inkl. opvarmning: 523
- Tempo (min/km): 7:14
- Hældning: 0
- Gennemsnitsfart: 8.4 km/t
- Gennemsnitspuls: 145 bpm
Re: Road to Δ
:
24. aug 2021, 05:27
af Chayen
24/08-21Morgenvægt: 83.0kgWeek #14, Day #1Ben/skulder/nakke + mave + læg + pull-upsBarbell Squat P1806x120kg
6x125kg
6x125kg
6x130kg
Barbell Box Squat m. pause P1806x120kg
6x130kg
5x140kg
3x150kg
3x150kg
3x150kg
3x150kg
3x150kg
3x150kg
Barbell Military Press P1804x65kg
4x65kg
4x65kg
4x65kg
Machine Parallel Grip Shoulder Press P9010x40kg
6x50kg
6x50kg
Dumbbell Shrug P9012x35kg
12x35kg
11x35kg
10x35kg
Weighted Crunch P9018x5kg
11x5kg
10x5kg
8x5kg
Sit-up m. 90 graders bøjning i knæ P907
8
8
7
Planke P9030 sek
30 sek
30 sek
Lying Leg-Hip Raise P9015
15
15
Cable Kneeling Twisting Crunch P9010x41.25kg
8x41.25kg
8x41.25kg
Machine Standing Calf Raise P120, T30308x120kg
8x120kg
8x120kg
8x120kg
8x130kg
8x130kg
Pull-up EOMOM 14 min14
7
7
6
6
6
6
6
Pull-up/Negative Pull-up/Machine Row (45kg)8/4/7
Tid: 165 minutter
Løb på løbebånd- Tid: 14:10
- Afstand (km): 2.6
- Kalorier, inkl. opvarmning: 197
- Tempo (min/km): 5:27
- Hældning: 0
- Gennemsnitsfart: 11 km/t
- Gennemsnitspuls: 151 bpm
Re: Road to Δ
:
29. aug 2021, 11:07
af Chayen
29/08-21
Morgenvægt: 81.1kg
Week #14, Day #7
Ryg/biceps
Barbell Bent-over Row P180
5x100kg
5x100kg
5x105kg
5x105kg
Cable Close Grip Pulldown P120
10x57kg
10x77kg
9x77kg
Cable Close Grip Pulldown P180
6x97kg
6x97kg
5x97kg
Machine Low Row P150
12x30kg
12x60kg
12x60kg
Machine Low Row P180
8x80kg
8x80kg
8x80kg
Dumbbell Curl P120
12x12.5kg
6x22.5kg
6x22.5kg
6x22.5kg
5x22.5kg
Cable Rope Hammer Curl P120
9x26.75kg
9x26.75kg
8x26.75kg
8x26.75kg
Tid: 75 minutter
Re: Road to Δ
:
30. aug 2021, 18:55
af Chayen
30/08-21Bryst/Skulder/TricepsDumbbell Bench Press P2406x45kg
6x45kg
6x47.5kg
6x47.5kg
Dumbbell Incline Fly P1806x27.5kg
6x27.5kg
5x27.5kg
Dumbbell Parallel Grip Incline Bench Press m. pause P1207x30kg
6x30kg
Barbell Military Press P2106x55kg
6x55kg
3x60kg
Cable Forward Rope Triceps Extension P9012x36kg
10x50kg
7x50kg
7x50kg
Tid: 60 minutter
Løb på løbebåndRecovery- Tid: 30:00
- Afstand (km): 5.1
- Kalorier: 392
- Tempo (min/km): 5:52
- Hældning: 0
- Gennemsnitsfart: 10.2 km/t
- Gennemsnitspuls: 159 bpm
Udstrækning: 5 min
Re: Road to Δ
:
31. aug 2021, 20:55
af Chayen
31/08-21Morgenvægt: 81.1kgBenBarbell Squat P2405x120kg
5x130kg
5x130kg
5x140kg
Barbell Squat m. pause P2106x100kg
6x110kg
5x120kg
3x130kg
2x130kg
Machine Lying Leg Curl P12012x46kg
12x46kg
12x46kg
Machine Lying Leg Curl P15012x53kg
11x53kg
7x60kg
7x60kg
Tid: 60 minutter
Løb på løbebåndVO2 Max- Antal intervaller: 8 (4x3min + 4x1.5min)
- Afstand på intervaller totalt (km): 4.5
- Kalorier totalt: 589
- Tempo (min/km): 4:00
- Hældning: 1
- Gennemsnitsfart: 15 km/t
- Maksimal puls: 193 bpm
Opvarmning: 10 min
Nedkøling: 10 min
Udstrækning: 5 min
Re: Road to Δ
:
2. sep 2021, 03:59
af Chayen
01/09-21Morgenvægt: 81.3kgRyg/BicepsBarbell Deadlift P1805x160kg
5x160kg
5x175kg
5x175kg
Cable Pulldown P12012x60kg
10x90kg
8x90kg
8x90kg
5x100kg
5x100kg
Cable Straight Back Seated Row P12012x60kg
10x85kg
8x85kg
Dumbbell Curl P12010x15kg
7x20kg
6x20kg
5x20kg
Cable Rope Hammer Curl P9010x45kg
6x60kg
6x60kg
Tid: 60 minutter
Løb på løbebåndRecovery- Tid: 40:00
- Afstand (km): 6.47
- Kalorier: 516
- Tempo (min/km): 6:11
- Hældning: 0
- Gennemsnitsfart: 9.7 km/t
- Gennemsnitspuls: 156 bpm
Udstrækning: 5 min
Re: Road to Δ
:
3. sep 2021, 04:33
af Chayen
02/09-21Morgenvægt: 81.2kgMaveWeighted Crunch P9030x10kg
30x10kg
14x10kg
12x10kg
Sit-up m. 90 graders bøjning i knæ P906
7
7
6
Boat Hold P9030 sek
30 sek
30 sek
Crucifix Crunch P9015
15
15
Cable Kneeling Twisting Crunch P904x85kg
10x70kg
5x80kg
Tid: 40 minutter
Løb på løbebåndAnaerobic- Antal intervaller: 6 (6x400 meter)
- Pause mellem intervaller: 3 min
- Kalorier totalt: 589
- Tempo (min/km): 3:31-3:49
- Hældning: 1
- Gennemsnitsfart: 16.2 km/t
- Maksimal puls: 157 bpm
Opvarmning: 10 min
Nedkøling: 10 min
Udstrækning: 5 min
Re: Road to Δ
:
4. sep 2021, 07:44
af Chayen
04/09-21
Bryst/Triceps
Barbell Bench Press P240
4x120kg
4x120kg
5x120kg
4x120kg
Barbell Reverse Grip Bench Press P180
10x60kg
8x100kg
8x100kg
6x100kg
Machine Parallel Grip Chest Press P180
10x80kg
8x90kg
8x90kg
8x90kg
6x90kg
Barbell Skullcrusher m. EZ-stang P120
12x30kg
10x30kg
8x30kg
8x30kg
8x30kg
Tid: 60 minutter
Re: Road to Δ
:
5. sep 2021, 08:10
af Chayen
05/09-21
Morgenvægt: 81.8kg
Ben/skulder/nakke + mave + læg + pull-ups
Barbell Squat P240
4x130kg
4x130kg
4x140kg
4x140kg
Barbell Box Squat m. pause P180
6x120kg
6x130kg
5x140kg
5x150kg
4x160kg
3x160kg
Barbell Military Press P210
6x62.5kg
6x62.5kg
6x62.5kg
5x62.5kg
Barbell Shrug P120
11x100kg
10x100kg
Weighted Crunch P90
25x5kg
17x5kg
12x5kg
12x5kg
Sit-up m. 90 graders bøjning i knæ P90
7
9
9
8
Flutter Kicks P90
30 sek
30 sek
30 sek
Russian Twist P90
30 sek
30 sek
30 sek
Pull-up EOMOM 14 min
14
8
7
6
6
6
6
6
Pull-up/Negative Pull-up/Inverted Row
8/4/4
Machine Standing Calf Raise P120, T3030
8x120kg
8x120kg
Tid: 185 minutter
Re: Road to Δ
:
5. sep 2021, 11:22
af Chayen
05/09-21
Morgenvægt: 82.0kg
Ryg/Biceps
Barbell Bent-over Row P210
6x100kg
6x100kg
5x105kg
5x105kg
Weighted Inverted Row P120
12
11
12x5kg
10x5kg
9x5kg
10x5kg
Cable Medium Parallel Grip Pulldown P120
8x77kg
8x77kg
7x87kg
7x87kg
Dumbbell Seated Curl P120
6x17.5kg
6x17.5kg
5x17.5kg
5x17.5kg
Cable Rope Hammer Curl P90
12x21kg
12x21kg
10x24.5kg
8x24.5kg
Tid: 60 minutter
Re: Road to Δ
:
6. sep 2021, 19:58
af Chayen
06/09-21
Bryst/Skulder/Triceps
Barbell Bench Press P240
4x120kg
4x120kg
4x120kg
3x120kg
Barbell Bench Press m. pause P180
8x90kg
5x100kg
5x100kg
5x100kg
5x100kg
Dumbbell Shoulder Press P210
8x15kg
6x27.5kg
6x30kg
6x30kg
6x30kg
Cable Pushdown P90
12x60kg
10x85kg
10x85kg
6x100kg
Tid: 60 minutter
Re: Road to Δ
:
7. sep 2021, 20:14
af Chayen
07/09-21
Ben
Barbell Squat P240
6x130kg
6x130kg
6x130kg
6x130kg
Barbell Squat m. pause P180
6x100kg
5x120kg
5x120kg
Barbell Squat m. pause P210
3x130kg
3x130kg
Machine Leg Extension P150
12x60kg
12x60kg
12x60kg
7x80kg
7x80kg
Machine Lying Leg Curl P150
12x60kg
12x60kg
Tid: 60 minutter
Foamrolling: 5 min
Udstrækning: 5-10 min
Re: Road to Δ
:
8. sep 2021, 16:16
af Chayen
08/09-21
Ryg/Biceps
Barbell Deadlift P180
4x170kg
4x170kg
4x180kg
4x180kg
Cable Straight Back Seated Row P120
12x77kg
12x77kg
12x77kg
Cable Straight Back Seated Row P150
6x97kg
8x97kg
7x97kg
Cable Pulldown P120
10x77kg
9x77kg
6x87kg
Cable Rope Hammer Curl P90
12x21kg
12x21kg
12x24.5kg
9x24.5kg
Cable Rope Hammer Curl m. langsom eksentrisk P60
8x21kg
8x21kg
8x21kg
8x21kg
6x24.5kg
6x24.5kg
Cable Curl P45
12x15kg
9x17.5kg
Tid: 60 minutter
Re: Road to Δ
:
9. sep 2021, 16:53
af Chayen
09/09-21
Bryst/Triceps
Barbell Bench Press P240
5x120kg
5x120kg
5x120kg
5x120kg
Barbell Reverse Grip Bench Press P180
8x90kg
8x100kg
8x100kg
6x100kg
Dumbbell Incline Bench Press P150
8x32.5kg
8x32.5kg
8x32.5kg
Cable Pushdown P90
12x28kg
12x28kg
10x31.5kg
Cable Pushdown P120
9x35kg
7x38.5kg
7x38.5kg
Cable Forward Rope Triceps Extension P90
11x24.5kg
9x24.5kg
8x24.5kg
7x24.5kg
Cable Forward Rope Triceps Extension m. langsom eksentrisk P60
6x21kg
Tid: 65 minutter
Re: Road to Δ
:
11. sep 2021, 11:31
af Chayen
11/09-21
Ben/skulder/nakke
Barbell Squat P240
5x130kg
5x130kg
5x140kg
5x140kg
Barbell Box Squat m. pause P180
6x120kg
5x140kg
5x140kg
5x150kg
5x160kg
Barbell Military Press P210
6x62.5kg
6x62.5kg
6x62.5kg
4x62.5kg
Barbell Shrug P90
12x80kg
9x100kg
8x100kg
Tid: 60 minutter
Re: Road to Δ
:
12. sep 2021, 10:39
af Chayen
12/09-21
Morgenvægt: 83.1kg
Ryg/Biceps
Barbell Bent-over Row P210
7x102.5kg
6x102.5kg
6x102.5kg
6x102.5kg
Weighted Ring Pull-up P90
7x10kg
6x10kg
5x10kg
5x10kg
Ring Pull-up P90
7
6
Cable One Arm Seated Row P90
12x26kg
12x26kg
8x33kg
7x33kg
Cable Rope Hammer Curl P90
12x17.5kg
11x24.5kg
10x24.5kg
10x24.5kg
8x28kg
7x28kg
Dumbbell One Arm Preacher Curl P60
7x10kg
7x10kg
7x10kg
7x10kg
Dumbbell One Arm Preacher Hammer Curl P45
7x10kg
6x10kg
Tid: 65 minutter
Re: Road to Δ
:
15. sep 2021, 21:21
af Chayen
På treningslejr disse uger så kan være logføring for nogen træninger bliver misset.
Her fra skydning med MP5 idag, bedste i troppen.
15/09-21BenBarbell Squat P2404x140kg
4x140kg
4x140kg
4x140kg
Barbell Box Squat m. pause P1806x120kg
5x140kg
5x160kg
5x160kg
5x160kg
Barbell Box Squat m. pause P2404x170kg
4x170kg
Cable Pushdown P9012x54kg
12x68kg
12x68kg
8x68kg
7x68kg
6x68kg
Cable Rope Pushdown m. langsom eksentrisk P456x41kg
6x41kg
6x41kg
Tid: 60 minutter
Re: Road to Δ
:
26. sep 2021, 10:42
af Chayen
26/09-21
Ryg/Biceps
Barbell Deadlift P180
5x170kg
5x170kg
5x180kg
5x180kg
Cable Close Grip Pulldown P120
12x52.6kg
10x79.6kg
8x79.6kg
8x79.6kg
Cable Pulldown P120
7x79.6kg
7x79.6kg
Machine Low Row P105
10x60kg
10x70kg
9x75kg
8x75kg
Dumbbell Curl P105
6x12kg
6x22kg
6x22kg
6x22kg
Cable Rope Hammer Curl P75
11x24.5kg
12x24.5kg
8x28kg
8x28kg
Cable Rope Hammer Curl m. langsom eksentrisk P75
7x21kg
6x21kg
6x21kg
Tid: 60 minutter
Re: Road to Δ
:
27. sep 2021, 11:08
af Chayen
27/09-21Morgenvægt: 83.7kgWeek #1, Day #1Bryst/Triceps + GrebBarbell Bench Press P2404x125kg
4x125kg
4x125kg
4x125kg
Barbell Reverse Grip Bench Press P1808x80kg
8x100kg
8x100kg
8x110kg
Barbell Reverse Grip Bench Press P2405x120kg
3x120kg
Cable Pushdown P9012x43kg
12x35kg
8x38.5kg
7x38.5kg
6x38.5kg
Cable Forward Rope Triceps Extension P756x24.5kg
6x24.5kg
6x24.5kg
6x24.5kg
Cable Forward Rope Triceps Extension m. langsom eksentrisk P607x17.5kg
7x17.5kg
Plate Reverse Grip Curl P12012x10kg
12x15kg
12x15kg
12x20kg
12x20kg
Tid: 75 minutter
Løb på løbebåndRecovery- Tid: 20:00
- Afstand (km): 3.23
- Kalorier, inkl. opvarmning: -
- Tempo (min/km): 6:19
- Hældning: 0
- Gennemsnitsfart: 9.7 km/t
- Gennemsnitspuls: -
- Udstrækning: 10 min
Re: Road to Δ
:
28. sep 2021, 09:58
af Chayen
28/09-21Morgenvægt: 82.6kgWeek #1, Day #2AM: Ben/skulder/nakke + Læg + GrebBarbell Squat P2404x145kg
4x145kg
4x145kg
4x145kg
Barbell Squat m. pause P1806x100kg
6x120kg
6x120kg
Barbell Squat m. pause P2704x140kg
4x140kg
Barbell Military Press P2106x65kg
6x65kg
6x65kg
6x65kg
Dumbbell Shrug P9012x40kg
10x40kg
8x40kg
Machine Standing Calf Raise P120, T30308x120kg
8x120kg
8x130kg
Rope Hangs P6030 sek
30 sek
15 sek
15 sek
Tid: 90 minutter
PM: BodyweightPull-up EMOM 4 min3
3
3
3
Push-up EMOM 4 min6
6
6
6
Sit-up EMOM 4 min5
5
5
5
Tid: 12 minutter
Løb på løbebåndVO2 Max- Antal intervaller: 4 (2x3min + 2x1.5min)
- Afstand på intervaller totalt (km): 2.25
- Kalorier totalt: 368
- Tempo (min/km): 4:00
- Hældning: 1
- Gennemsnitsfart: 15 km/t
- Maksimal puls: 164 bpm
- Opvarmning: 10 min
- Nedkøling: 10 min
- Udstrækning: 10 min
Re: Road to Δ
:
29. sep 2021, 10:17
af Chayen
29/09-21Morgenvægt: 81.9kgWeek #1, Day #3AM: Ryg/Biceps + GrebBarbell Bent-over Row P2105x105kg
5x105kg
5x107.5kg
5x107.5kg
Cable Close Grip Pulldown P12010x77kg
10x77kg
10x77kg
Cable Medium Parallel Grip Pulldown P1355x97kg
5x97kg
5x97kg
5x97kg
Cable Straight Back Underhand Seated Row P12010x77kg
10x77kg
9x77kg
Dumbbell Hammer Curl P906x15kg
6x22.5kg
6x22.5kg
6x22.5kg
6x22.5kg
Cable Curl P7510x28kg
10x28kg
8x31.5kg
8x31.5kg
6x35kg
Dumbbell Farmer's Walk m. 40kg P6030m
22m
20m
18m
17m
15m
Tid: 75 minutter
Løb på løbebåndRecovery- Tid: 20:00
- Afstand (km): 3.23
- Kalorier: 244
- Tempo (min/km): 6:19
- Hældning: 0
- Gennemsnitsfart: 9.7 km/t
- Gennemsnitspuls: 150 bpm
- Udstrækning: 10 min
PM: GrebHand Gripper P6020x25kg
20x25kg
20x25kg
Hand Gripper P9020x40kg
20x40kg
20x40kg
Hand Gripper (statisk - 40kg) P9048sek
35sek
32sek
Tid: 20 minutter
Re: Road to Δ
:
1. okt 2021, 11:44
af Chayen
01/10-21Morgenvægt: 83.5kgWeek #1, Day #5Bryst/Skulder/Triceps + GrebBarbell Bench Press P2406x120kg
6x120kg
6x120kg
6x120kg
Barbell Bench Press m. pause P1806x100kg
6x100kg
5x110kg
5x110kg
4x120kg
Barbell Military Press P2105x60kg
Barbell Military Press P1805x60kg
Barbell Military Press P1505x60kg
Barbell Military Press P1205x60kg
Cable Pushdown P9012x38.75kg
10x38.75kg
8x38.75kg
Cable Pushdown P1056x41.25kg
6x41.25kg
6x41.25kg
6x41.25kg
Plate Reverse Grip Curl P12012x10kg
12x20kg
12x20kg
12x20kg
12x20kg
Tid: 80 minutter
Løb på løbebåndAnaerobic- Antal intervaller: 3 (3x400 meter)
- Pause mellem intervaller: 3 min
- Kalorier totalt: 316
- Tempo (min/km): 3:49
- Hældning: 1
- Gennemsnitsfart: 15.7 km/t
- Maksimal puls: 182 bpm
- Opvarmning: 10 min
- Nedkøling: 10 min
- Udstrækning: 10 min
BodyweightPull-up EMOM 6 min3
3
3
3
3
3
Push-up EMOM 6 min6
6
6
6
6
6
Sit-up EMOM 6 min5
5
5
5
5
5
Tid: 18 minutter
Re: Road to Δ
:
2. okt 2021, 20:41
af Chayen
02/10-21Morgenvægt: 82.5kgWeek #1, Day #6Ben + Læg + GrebBarbell Squat P2406x140kg
6x140kg
6x140kg
6x140kg
Barbell Box Squat m. pause P1806x120kg
6x140kg
5x160kg
5x160kg
5x160kg
Barbell Box Squat m. pause P2404x170kg
4x170kg
Barbell Box Squat m. pause P2703x180kg
3x180kg
3x180kg
Machine Standing Calf Raise P120, T30308x120kg
8x120kg
8x130kg
Rope Hangs P6030 sek
21 sek
10 sek
15 sek
Tid: 85 minutter
Løb på løbebåndVO2 Max- Antal intervaller: 4 (3x3min + 1x1.5min)
- Afstand på intervaller totalt (km): 2.625
- Kalorier totalt: 411
- Tempo (min/km): 4:00
- Hældning: 1
- Gennemsnitsfart: 15 km/t
- Maksimal puls: 187 bpm
- Opvarmning: 10 min
- Nedkøling: 10 min
- Udstrækning: 10 min
BodyweightPull-up EMOM 10 min3
3
3
3
3
3
3
3
3
3
Push-up EMOM 10 min6
6
6
6
6
6
6
6
6
6
Sit-up EMOM 10 min5
5
5
5
5
5
5
5
5
5
Tid: 30 minutter