Side 1 af 1
Logbog
:
7. feb 2017, 13:06
af Rapand
Hej
Så prøver jeg også lige logbogen:)
5 x 5 Dødløft (90kg)
5 x 5 Squat (80 kg)
5 x 5 Bent over row (70 kg)
3 x 8 Leg Curl (35 kg)
3 x 10 Cable Crunch (42,5 kg)
Standing Barbell Curl (35kg)
Planke (1 minut)
Min træning blev lidt rodet i dag - men ellers plejer jeg at køre 4-dages 2-split program:)
Re: Logbog
:
7. feb 2017, 21:14
af RappY
Velkommen til
!
Re: Logbog
:
8. feb 2017, 11:30
af Rapand
RappY skrev:Velkommen til
!
Tak tak
Re: Logbog
:
9. feb 2017, 20:09
af Rapand
WorkoutBench press
60 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5 (sidste rep med spotter
)
DB Incline Bench press
27,5 x 6
25 x 8
25 x 8
Military press
30 x 8
30 x 8
30 x 8
Cable one arm triceps extension
7 x 8
10 x 8
12,5 x 8
Cable crunch
42,5 x 15
42,5 x 15
42,5 x 10
Noter: DB Incline var virkelig hård denne gang.
Det kan være fordi jeg har maxet min bench press.
Re: Logbog
:
10. feb 2017, 14:39
af Rapand
WorkoutBent over barbell row
70 x 5
60 x 8
60 x 8
60 x 8
Deadlift
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90
Cable row
55 x 8
60 x 8
60 x 8
Chin ups
bw x 6
bw x 6
bw x 6
bw x 4
Hanging leg raises
bw x 10
bw x 10
bw x 10
Barbell curl
35 x 8
35 x 8
35 x 7
Noter: Ikke min dag i dag. Droppede squat. Not in da mood. Decideret et lorte center. Savner Urban Gym
Re: Logbog
:
21. feb 2017, 22:59
af Rapand
Workout
Bench press
60 x 5
77,5 x 5
77,5 x 5
77,5 x 5
77,5 x 4
77,5 x 4
DB Incline Bench press
25 x 8
25 x 8
25 x 8
Military press
30 x 8
30 x 8
30 x 8
Cable one arm triceps extension
10 x 8
10 x 8
10 x 8
Lateral
10 x 8
10 x 8
10 x 8
Cable crunch
42,5 x 15
42,5 x 15
42,5 x 15
Noter: hårdt efter influenza
Re: Logbog
:
22. feb 2017, 13:01
af Rapand
WorkoutBent over barbell row
60 x 8
60 x 8
60 x 8
Deadlift
5 x 90
5 x 90
5 x 90
5 x 90
Squat
80 x 8
80 x 8
80 x 8
Ab crunch
42.5 x 10
42.5 x 10
42.5 x 10
Barbell curl
30 x 8
30 x 8
30 x 8
Noter: Ikke min dag i dag. Droppede squat. Not in da mood. Decideret et lorte center. Savner Urban Gym
Re: Logbog
:
24. feb 2017, 14:41
af Rapand
Workout
Bench press
1 x 77,5 x 5
1 x 77,5 x 5
1 x 77,5 x 5
1 x 77,5 x 5
1 x 77,5 x 3
DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8
Military press
1 x 30 x 8
1 x 30 x 8
1 x 30 x 8
Cable one arm triceps extension
1 x 20 x 8
1 x 20 x 8
1 x 20 x 8
Lateral
1 x 12 x 8
1 x 12 x 8
1 x 12 x 8
Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 42,5 x 15
Noter: nyt center. det fedt. #flotcenter #sødhund
Fedtprocent: 22% (ifølge vægten).
Re: Logbog
:
25. feb 2017, 16:23
af Rapand
Workout
Deadlift
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
Squat
1 x 8 x 80
1 x 8 x 80
1 x 8 x 80
Ab crunch
1 x 15 x 42,5
1 x 15 x 42,5
1 x 15 x 42,5
Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8
Chin up assist
1 x 6 x 21
1 x 6 x 21
1 x 6 x 21
Cardio / Cykel / 15 minutter
Re: Logbog
:
26. feb 2017, 19:16
af Rapand
Cardio 45 minutter
Re: Logbog
:
27. feb 2017, 20:26
af Rapand
WorkoutBench press
1 x 60 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5 (spotter på sidste rep)
DB Incline Bench press
1 x 25 x 8
1 x 25 x 8
1 x 25 x 8
Military press
1 x 30 x 8
1 x 35 x 8
1 x 35 x 8
Cable one arm triceps extension
1 x 20 x 8 / 1 x 10 x 8 i Urban Gym
1 x 20 x 8 / 1 x 10 x 8 i Urban Gym
1 x 20 x 8 / 1 x 10 x 8 i Urban Gym
Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8
Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 42,5 x 15
Chin up assist
1 x 8 x 21
1 x 8 x 21
1 x 8 x 21
Noter: prøvede urban gym igen.
Re: Logbog
:
28. feb 2017, 14:14
af Rapand
Workout
Deadlift
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
Ab crunch
1 x 15 x 42,5
1 x 15 x 42,5
1 x 15 x 42,5
Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 7
Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8
Chin up assist
1 x 6 x 21
1 x 6 x 21
1 x 6 x 21
Bent over row
1 x 8 x 60
1 x 8 x 60
1 x 8 x 60
Cardio> 15 min
Re: Logbog
:
1. mar 2017, 16:43
af Rapand
Cardio 35 minutter
Ab wheel
1 x 20
1 x 20
1 x 20
Re: Logbog
:
1. mar 2017, 20:47
af RappY
Flot cardio ven
Re: Logbog
:
2. mar 2017, 16:43
af Rapand
RappY skrev:Flot cardio ven
tak ven det blivere vildere nu
Re: Logbog
:
2. mar 2017, 16:45
af Rapand
Workout
DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8
Bench press
1 x 60 x 5
1 x 80 x 4
1 x 80 x 4
1 x 80 x 4
1 x 80 x 4
1 x 80 x 2
Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Cable one arm triceps extension
1 x 11.5 x 8
1 x 11.5 x 8
1 x 11.5 x 8
Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8
Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 42,5 x 15
Cardio > 45 minutter
Noter > fuck b;nkpres
Re: Logbog
:
6. mar 2017, 15:29
af Rapand
Fredag:
Workout
Ab crunch
1 x 15 x 42,5
1 x 15 x 42,5
1 x 15 x 42,5
Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8
Chin up assist
1 x 6 x 21
1 x 6 x 21
1 x 6 x 21
Cardio> 45
Re: Logbog
:
6. mar 2017, 15:30
af Rapand
Søndag
Workout
Cardio: 50 minutter
Ab wheel
1 x 20
1 x 20
1 x 20
Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 42,5 x 15
Re: Logbog
:
7. mar 2017, 12:15
af Rapand
Mandag:
Workout
Bench press
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
1 x 80 x 5
DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8
Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Cable one arm triceps extension
1 x 11.5 x 8
1 x 11.5 x 8
1 x 11.5 x 8
Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8
Cable crunch
1 x 42,5 x 15
1 x 42,5 x 15
1 x 45 x 15
Re: Logbog
:
8. mar 2017, 20:12
af Rapand
Tirsdag
Workout
Deadlift
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
1 x 5 x 90
Ab crunch
1 x 15 x 45
1 x 15 x 45
1 x 15 x 45
Ab wheel
1 x 20
1 x 20
1 x 20
Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 37,5 x 7
Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8
Chin up assist
1 x 8 x 21
1 x 8 x 21
1 x 8 x 21
Bent over row
1 x 8 x 60
1 x 8 x 60
1 x 8 x 60
Cardio: 45 min
Re: Logbog
:
8. mar 2017, 20:13
af Rapand
Workout
Ab crunch
1 x 15 x 45
1 x 15 x 45
1 x 15 x 45
Ab wheel
1 x 20
1 x 20
1 x 20
Cardio: 50 min
Re: Logbog
:
9. mar 2017, 22:56
af Rapand
Workout
Bench press
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 3
DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8
Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Cable one arm triceps extension
1 x 11.5 x 8
1 x 11.5 x 8
1 x 11.5 x 8
Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8
Cable crunch
1 x 45 x 15
1 x 45 x 15
1 x 45 x 15
Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10
Re: Logbog
:
11. mar 2017, 10:54
af Rapand
Fredag
Workout
Deadlift
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
Squat
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
Cable crunch
1 x 15 x 45
1 x 15 x 45
1 x 15 x 45
Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10
Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Seated row
1 x 61 x 8
1 x 61 x 8
1 x 61 x 8
Chin up assist
1 x 8 x 21
1 x 8 x 21
1 x 8 x 18
Bent over row
1 x 8 x 60
1 x 8 x 60
1 x 8 x 60
Cardio: 45 min
Re: Logbog
:
11. mar 2017, 14:31
af Rapand
Cable crunch
1 x 15 x 45
1 x 15 x 45
1 x 15 x 45
Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10
Cardio 50 minutter
Note: Fedtprocent 19,2% (ifølge vægten).
Re: Logbog
:
13. mar 2017, 13:54
af Rapand
Workout
Bench press
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 5
1 x 82,5 x 3
DB Incline Bench press
1 x 26 x 8
1 x 26 x 8
1 x 26 x 8
Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Cable one arm triceps extension
1 x 11.5 x 8 + blok
1 x 11.5 x 8 + blok
1 x 11.5 x 8 + blok
Lateral
1 x 10 x 8
1 x 10 x 8
1 x 10 x 8
Cable crunch
1 x 45 x 15 + blok
1 x 45 x 15 + blok
1 x 45 x 15 blok
Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10
Cardio: 40 minutter
Re: Logbog
:
15. mar 2017, 11:55
af Rapand
Fredag
Tirsdag
Workout
Deadlift
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
Squat
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
Barbell curl
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Seated row
1 x 68 x 8
1 x 68 x 8
1 x 68 x 8
Chin up assist
1 x 8 x 18
1 x 8 x 18
1 x 8 x 18
Bent over row
1 x 8 x 60
1 x 8 x 60
1 x 8 x 60
Cardio: 45 min
Re: Logbog
:
21. mar 2017, 16:36
af Rapand
Workout
Deadlift
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
1 x 4 x 90
Squat
1 x 5 x 95
1 x 5 x 95
1 x 5 x 95
1 x 5 x 95
1 x 5 x 95
Barbell curl
1 x 37,5 x 8
1 x 37,5 x 8
1 x 37,5 x 8
Seated row
1 x 68 x 8
1 x 68 x 8
1 x 68 x 8
Chin up assist
1 x 8 x 18
1 x 8 x 18
1 x 8 x 18
Hanging leg raises
1 x 10 x bw
1 x 10 x bw
1 x 10 x bw
Cardio: 20 min
Re: Logbog
:
28. mar 2017, 08:20
af Rapand
råli nu træner stadi ;D
Mandag:
Workout
Bench press
1 x 85 x 5
1 x 85 x 5
1 x 85 x 5
1 x 85 x 3
1 x 85 x 3
DB Incline Bench press
1 x 28 x 8
1 x 28 x 8
1 x 28 x 8
Military press
1 x 35 x 8
1 x 35 x 8
1 x 35 x 8
Cable one arm triceps extension
1 x 14 x 8
1 x 14 x 8
1 x 14 x 8
Lateral
1 x 12 x 8
1 x 12 x 8
1 x 12 x 8
Cable crunch
1 x 45 x 15 + blok
1 x 45 x 15 + blok
1 x 45 x 15 blok
Hanging leg raises
1 x bw x 10
1 x bw x 10
1 x bw x 10
Svømning: 45 minutter