Mac'en

Lagoon · March 14, 2007

Onsdag d. 14/3 - 2007

-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible

-City Fitness på Bryggen

Chins:

5 reps

Gym80 rows:

10 reps @ 90 kg

Bent rows:

12 reps @ 70 kg

10 reps @ 70 kg

H-greb pulldowns:

15 reps @ 70 kg

14 reps @ 70 kg

13 reps @ 70 kg

14 reps @ 70 kg

Dips:

13 reps

12 reps

Pressdowns:

12 reps @ 50 kg

12 reps @ 55 kg

Seated overhead DB extensions:

10 reps @ 26 kg

Læg i ben pres:

20 reps @ slæden + 120 kg

Seated calf raises:

12 reps @ 65 kg

+ et dropset med 8 reps @ 60 kg

:4flex:

Lagoon

Lagoon · March 16, 2007

Torsdag d. 15/3 - 2007

-Eftermiddagscardio

-City Fitness på Bryggen i selskab med the one and only Helle Nielsen

Sofa-cykel:

15 min @ level 5

Arc-bandit:

25 min @ level 50

---------------------------------------------------

Fredag d. 16/3 - 2007

-Morgencardio

30 min PW @ en sø

---------------------------------------------------

Fredag d. 16/3 - 2007

-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible

-City Fitness på Bryggen sammen med lillemor

Gym80 pat pres:

10 reps @ 80 kg

Dips:

10 reps

Skråbænk:

10 reps @ 60 kg

Pec-dec:

12 reps @ 85 kg

Pull ups:

6 reps

5 reps

EZ curls:

10 reps @ stangen + 30 kg

Cable curls:

15 reps @ 40 kg

Hanging leg raises:

8 reps

supersættet med

Swiss-ball crunches:

12 reps

:4flex:

Lagoon

Flexipecs · March 16, 2007

Hvad sker der med al den cardio du fyrer af - jeg køber snart tights og ponpon'er til dig :cheer:

Edited March 16, 2007 by Flexipecs

Lagoon · March 16, 2007

Hvad sker der med al den cardio du fyrer af - jeg køber snart tights og ponpon'er til dig

Hvorfor? Kan du ikke lide mit nuværende outfit?

Det er mig i spagaten - den har Flexi lært mig... :wub:

Male%20Cheereleaders.jpg

Lagoon · March 17, 2007

Morgenvægten her lørdag d. 17/3 - 2007

90 kg l siden sidste vejning: -1 kg l I alt: -2,6 kg

Så alt går efter planen. :smile:

Lagoon · March 17, 2007

Lørdag d. 17/3 - 2007

-Morgencardio

30 min PW @ en sø

Lagoon · March 17, 2007

Lørdag d. 17/3 - 2007

-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible

-City Fitness på Bryggen

DB laterals:

10 reps @ 16 kg

Reverse pec-dec:

12 reps @ 85 kg

Gym80 machine shoulder press:

8 reps @ 30 kg

Leg extensions:

10 reps @ 65 kg --> 10 reps @ 50 kg

10 reps @ 65 kg --> 8 reps @ 50 kg

Ben pres:

10 reps @ slæden + 200 kg

Hack-squat m. pause i bunden:

12 reps @ slæden + 40 kg

Seated leg curls:

10 reps @ 85 kg

8 reps @ 85 kg

8 reps @ 80 kg

Seated calf raises:

15 reps @ 60 kg

One-legged calf press:

15 reps @ slæden + 40 kg

:4flex:

Lagoon

Lagoon · March 18, 2007

Søndag d. 18/3 - 2007

-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible

-City Fitness på Bryggen efter lukketid

Chins:

1 rep

2 reps

3 reps

4 reps

5 reps

4 reps

Chest-supported BB rows:

10 reps @ 65 kg

Pulldowns m. spade-greb:

10 reps @ 80 kg

One-armed Gym80 rows:

12 reps @ 50 kg

CG bænkpres:

10 reps @ 60 kg

Kabel fransk pres:

10 reps @ 40 kg

One-arm cable extensions:

12 reps @ 12,5 kg

Kondi-cykel:

25 min @ level 6-8

:4flex:

Lagoon

Lagoon · March 21, 2007

Mandag d. 19/3 - 2007

-Eftermiddagscardio

-City Fitness på Bryggen

Sofa-cykel:

20 min @ lvl 6

Arc-bandit:

25 min @ lvl 45

---------------------------------------------

Tirsdag d. 20/3 - 2007

-Morgencardio

30 min PW @ en sø

---------------------------------------------

Tirsdag d. 20/3 - 2007

-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible

-City Fitness på Bryggen sammen med Gorillaen og Basanal

Bænkpres:

6 reps @ 80 kg

6 reps @ 90 kg

8 reps @ 80 kg

Dips:

10 reps

Incline DB press:

8 reps @ 30 kg

6 reps @ 30 kg

Cable crossovers:

12 reps @ 25 kg

Pullups:

6 reps

5 reps

Machine curls:

8 reps @ 40 kg

8 reps @ 45 kg

8 reps @ 40 kg

Seated DB curls:

10 reps @ 16 kg

Seated calf raises:

15 reps @ 60 kg

Standing calf raises:

12 reps @ 50 kg

:4flex:

Lagoon

Lagoon · March 22, 2007

Onsdag d. 21/3 - 2007

-Morgencardio

30 min PW @ en sø

------------------------------------------

Onsdag d. 21/3 - 2007

-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible

-City Fitness på Bryggen

Seated DB laterals:

12 reps @ 14 kg

Gym80 maskin skulderpres:

8 reps @ 30 kg

Cable rear laterals:

12 reps @ 17,5 kg

12 reps @ 15 kg

Upright rows:

10 reps @ 40 kg

Leg extensions:

10 reps @ 70 kg

Hack-squat:

10 reps @ slæden + 60 kg

DB lunges:

8 reps @ 16 kg

Seated leg curls:

12 reps @ 80 kg

Abs:

5 blandede sæt

:4flex:

Lagoon

Lagoon · March 22, 2007

Torsdag d. 22/3 - 2007

-Morgencardio

30 min PW @ en sø

------------------------------------------------------

Torsdag d. 22/3 - 2007

-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible

-City Fitness på Bryggen med Gorillaen

Chins:

5 reps

så skiftede vi stativ

8 reps -PR! Jeg er stadig brandærgerlig, men PR er PR. :tongue:

5 reps

Chest-supported rows:

10 reps @ 60 kg

Pulldowns m. spaden:

10 reps @ 80 kg

12 reps @ 80 kg

10 reps @ 80 kg

Gym80 one-armed rows:

10 reps @ 60 kg

Dips:

16 reps

12 reps

Lying DB extensions:

12 reps @ 14 kg

10 reps @ 14 kg

Pressdowns:

12 reps @ 60 kg

Seated calf raises:

15 reps @ 60 kg

Standing calf raises:

12 reps @ 50 kg

:4flex:

Lagoon

Flexipecs · March 22, 2007

-PR! Jeg er stadig brandærgerlig

Det har jo ikke noget med din træning at gøre!!

:laugh:

Lagoon · March 24, 2007

Lørdag d. 24/3 - 2007

-Morgencardio

-City Fitness på Bryggen før åbningstid

Sofa-cykel:

20 min @ lvl 20

Arc-bandit:

20 min @ lvl 45

------------------------------------------

Lørdag d. 24/3 - 2007

-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible

-City Fitness på Bryggen efter luk

Skråbænk:

6 reps @ 80 kg

5 reps @ 80 kg

8 reps @ 70 kg

10 reps @ 60 kg

Dips:

10 reps

Gym80 pat pres:

12 reps @ 60 kg

11 reps @ 60 kg

12 reps @ 60 kg

10 reps @ 60 kg

Cable crossovers:

18 reps @ 20 kg

16 reps @ 20 kg

Pullups:

6 reps

5 reps

Machine curls:

8 reps @ 35 kg

BB curls:

8 reps @ 40 kg

Abs:

6 blandede sæt

:4flex:

Lagoon

Lagoon · March 27, 2007

Søndag d. 25/3 - 2007

-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible

-City Fitness på Bryggen efter luk

Seated DB laterals:

12 reps @ 14 kg

Bent-over cable laterals:

10 reps @ 12,5 kg

supersættet med

One-arm elbows out cable rows:

10 reps @ 12,5 kg

BB front raises:

10 reps @ 24 kg

supersættet med

Incline chest-supported DB laterals:

10 reps @ 10 kg

Hack squat:

10 reps @ slæden + 65 kg

Leg extensions:

12 reps @ 60 kg

Reverse Gym80 squats:

12 reps @ maskinen + 80 kg

Lying leg curls:

10 reps @ 35 kg

supersættet med

Hyper-extensions:

12 reps

Kondi-cykel:

20 min @ level 6

:4flex:

Lagoon

Lagoon · March 27, 2007

Mandag d. 26/3 - 2007

-Morgencardio:

30 min PW @ en sø

--------------------------------------------------------

Mandag d. 26/3 - 2007

-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible

-City Fitness på Bryggen

Neutral wide-grip pullups:

8 reps

7 reps

6 reps

Chest-supported BB rows:

10 reps @ 60 kg

Gym80 pulldowns:

10 reps @ 85 kg

One-armed Gym80 rows:

10 reps @ 60 kg

CG bænkpres:

8 reps @ 60 kg

8 reps @ 70 kg

9 reps @ 80 kg

Pressdowns:

12 reps @ 60 kg

Fransk pres i kabel:

8 reps @ 40 kg

Abs:

6 blandede sæt

:4flex:

Lagoon

Lagoon · March 28, 2007

Onsdag d. 28/3 - 2007

-Morgencardio

30 min PW @ en sø

----------------------------------------------

Onsdag d. 28/3 - 2007

-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible

-City Fitness på Bryggen med Gorillaen

Skråbænk:

8 reps @ 70 kg

6 reps @ 80 kg

2 reps @ 90 kg

8 reps @ 70 kg

Dips:

15 reps

12 reps

Gym80 pat pres:

8 reps @ 90 kg

8 reps @ 80 kg

12 reps @ 60 kg

Incline DB flies:

15 reps @ 16 kg

12 reps @ 18 kg

10 reps @ 18 kg

Pullups:

5 reps

BB curls:

8 reps @ 40 kg

5 reps @ 50 kg

8 reps @ 40 kg

Machine curls:

8 reps @ 35 kg

7 reps @ 45 kg --> 5 reps @ 35 kg

6 reps @ 40 kg --> 5 reps @ 30 kg

Seated calf raises:

15 reps @ 60 kg

+ et dropset med 10 reps @ 40 kg

Standing calf raises:

12 reps @ 50 kg

:4flex:

Lagoon

Lagoon · March 31, 2007

Torsdag d. 29/3 - 2007

-Morgencardio

30 min PW @ en sø

--------------------------------------------

Torsdag d. 29/3 - 2007

-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible

-City Fitness på Bryggen med Gorillaen og Basanal

DB skulder pres:

8 reps @ 24 kg

8 reps @ 26 kg

8 reps @ 26 kg + et dropset med 6 reps @ 22 kg

Reverse pec-dec:

12 reps @ 80 kg

Cable side laterals:

10 reps @ 12,5 kg

supersættet med

Cable bent-over laterals:

8 reps @ 12,5 kg

Front squat:

8 reps @ 60 kg

Hack squat:

8 reps @ slæden + 60 kg

Leg extensions:

10 reps @ 65 kg --> 8 reps @ 45 kg

Seated leg curls:

10 reps @ 75 kg

supersættet med

Hyperextensions:

12 reps

Hanging leg raises:

8 reps

:4flex:

Lagoon

Lagoon · March 31, 2007

Fredag d. 30/3 - 2007

-Morgencardio

30 min PW @ en sø

----------------------------------------

Fredag d. 31/3 - 2007

-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible

-City Fitness på Bryggen med Gorillaen og Basanal

Chins:

6 reps

5 reps

Chest-supported BB rows:

8 reps @ 70 kg

DB pullovers:

12 reps @ 26 kg

10 reps @ 28 kg

One-armed Gym80 rows:

12 reps @ 67,5 kg

10 reps @ 67,5 kg

CG bænkpres:

10 reps @ 60 kg

8 reps @ 70 kg

Overhead rope extensions:

12 reps @ 45 kg

Lying DB extensions:

10 reps @ 14 kg

8 reps @ 14 kg

Seated calf raises:

12 reps @ 60 kg

Standing one-legged calf raises:

15 reps

15 rep

15 reps

:4flex:

Lagoon

Lagoon · March 31, 2007

Lørdag d. 31/3 - 2007

-Eftermiddagscardio

-City Fitness på Bryggen efter lukketid

Sofa-cykel:

10 min @ level 5

Arc-bandit:

30 min @ level 45

Kondi-cykel:

10 min @ level 6

:4flex:

Lagoon

Lagoon · April 1, 2007

Søndag d. 1/4 - 2007

-Morgencardio (kl. 12.30... :innocent: )

30 min PW @ en sø i det dejlige solskin.

-------------------------------------------------

Søndag d. 1/4 - 2007

-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible

-City Fitness på Bryggen

Skråbænk:

5 reps @ 80 kg

10 reps @ 60 kg

-Mine triceps var monsterømme fra i fredags, så banen kørte af skod, og styrken var heller ikke overvældende.

Gym80 pat pres:

8 reps @ 90 kg

8 reps @ 80 kg

Pec-dec:

10 reps @ 85 kg

-Kører normalt 3 pres-øvelser og en fly-øvelse på patdagen, men pga. de massive DOMS i triceps droppede jeg den ene pres og kørte 2 fly-øvelser i stedet.

Incline DB flies:

12 reps @ 18 kg

12 reps @ 22 kg

10 reps @ 26 kg -Neger-Thomas spottede mig og gav lidt forced, så har faktisk ikke styr på hvor meget jeg selv lavede. Men det brændte i hvert fald... :4thumbup:

BB curls:

10 reps @ 40 kg

8 reps @ 40 kg

Reverse EZ preacher curls:

10 reps @ stangen + 20 kg

8 reps @ stangen + 20 kg

Rope cable curls:

12 reps @ 45 kg

Abs:

5 blandede sæt

:4flex:

Lagoon

Lagoon · April 3, 2007

Mandag d. 2/4 - 2007

-Morgencardio:

30 min PW @ en sø

------------------------------------------

Mandag d. 2/4 - 2007

-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible

-City Fitness på Bryggen

DB laterals:

10 reps @ 14 kg

10 reps @ 16 kg

8 reps @ 18 kg

10 reps @ 16 kg

Reverse pec-dec:

12 reps @ 80 kg

Bent-over cable laterals:

10 reps @ 15 kg

Cable front raises:

10 reps @ 30 kg

Leg extensions:

10 reps @ 80 kg

Hacksquat:

8 reps @ slæden + 60 kg

11 CF-reps @ slæden + 80 kg :tongue:

8 reps @ slæden + 60 kg

Reverse Gym80 squats:

12 reps @ maskinen + 80 kg

Seated leg curls:

12 reps @ 80 kg

Seated calf raises:

10 reps @ 80 kg

10 reps @ 80 kg + et dropset med 10 reps @ 60 kg

One-legged calf press i ben pres:

15 reps @ slæden + 40 kg

---------------------------------------------------------------

Tirsdag d. 3/4 - 2007

-Morgencardio

30 min PW @ en sø

----------------------------------

Tirsdag d. 3/4 - 2007

-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible

-City Fitness på Bryggen

Pulldowns m. spade-greb:

10 reps @ 90 kg

8 reps @ 100 kg

10 reps @ 90 kg

DB rows:

10 reps @ 42 kg

Stiff-arm pulldowns:

12 reps @ 60 kg

12 reps @ 55 kg

Bent-rows:

10 reps @ 60 kg

Dips:

10 reps

-Stadig godt DOMS'et til i triceps, så det var bare en stille og rolig bawgun-træning i dag.

Fransk pres:

10 reps @ stangen + 20 kg

Reverse-grip pressdowns:

12 reps @ 45 kg

Abs:

5 blandede sæt

Sofa-cykel:

10 min @ lvl 4 -Var i god tid, så kunne ligeså godt hygge mig med Ekstra-sprøjten ind jeg smuttede i bad og på arbejde... :tongue:

:4flex:

Lagoon

Lagoon · April 7, 2007

Lørdag d. 7/4 - 2007

-Morgencardio

30 min PW @ en sø

-----------------------------------

Lørdag d. 7/4 - 2007

-Blasting Gorilla Volume Training: Ryg og triceps

-City Fitness på Bryggen efter luk

Chins:

6 reps

5 reps

Cable rows:

10 reps @ 75 kg

Yates rows:

10 reps @ 60 kg

Gym80 pulldowns:

12 reps @ 80 kg

+ et dropset med 12 reps @ 60 kg

Dips:

20 reps

12 reps

Overhead rope extensions:

10 reps @ 45 kg

Fransk pres:

12 reps @ stangen + 20 kg

supersættet med

Standing calf raises:

8 reps @ 60 kg ---> 15 reps @ BW

Kondicykel:

15 min @ lvl 6

:4flex:

Har også trænet både torsdag og fredag, men kan sgu ikke huske hvad jeg lavede, så det bliver altså ikke lige logført... :innocent:

/Lagoon

Lagoon · April 10, 2007

Mandag d. 9/4 - 2007

-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible

-City Fitness på Bryggen

Incline smith BP:

10 reps @ 60 kg

Gym80 pat pres:

8 reps @ 90 kg

7 reps @ 90 kg

8 reps @ 80 kg

12 reps @ 60 kg

Incline DB flies:

8 reps @ 22 kg

Cable crossovers:

15 reps @ 22,5 kg

EZ curls:

8 reps @ stangen + 30 kg

7 reps @ stangen + 40 kg

6 reps @ stangen + 40 kg

+ et dropset med 12 reps @ stangen + 20 kg

Machine curls:

8 reps @ 40 kg

Incline DB curls:

12 reps @ 14 kg

Abs:

6 blandede sæt

Sofa-cykel:

20 min @ lvl. 5

------------------------------------------------

Tirsdag d. 10/4 - 2007

-Morgencardio

30 min PW @ en sø

---------------------------------------------

Tirsdag d. 10/4 - 2007

-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible

-City Fitness på Bryggen

DB laterals:

12 reps @ 14 kg

+ et dropset med 12 reps @ 8 kg

Bent-over cable laterals:

8 reps @ 15 kg

Upright rows:

8 reps @ 40 kg

Bent-over DB laterals:

10 reps @ 12 kg

supersættet med

Seated DB laterals:

8 reps @ 12 kg

Leg extensions:

10 reps @ 70 kg

10 reps @ 80 kg

Smith squats:

10 reps @ 60 kg

10 reps @ 70 kg

6 reps @ 80 kg

Benpres:

12 reps @ slæden + 200 kg

Seated calf raises:

10 reps @ 80 kg

+ et dropset med 10 reps @ 60 kg

Standing calf raises:

10 reps @ 50 kg --> 12 reps @ BW

:4flex:

Lagoon

Long tall sally · April 26, 2007

Hey T!

Hvis tilbud stadig gælder, og Flexi ikke har charmet sig tilbage hos dig og din pro-tan, kan det da godt være at Jon + ven og jeg skal prøve at skrue os sammen, bag Cindie og dig.. Jeg fylder jo f-eks ikke særlig meget, -og har jo ret korte ben.. såhhhh deeeeett.. :tongue:

Kunne være hyggeligt lige at ablive up-dated på ALT sladder inden vi rammer kongres centret... :innocent:

Kærligste hilsner

Sally

P.S Øhhh ved jo ikke om du har snakket med Jon, men ellers sidder han jo lige her ved siden af.. så det opdageer jeg jo nok :laugh:

jonG · April 26, 2007

Hej og halløj

Så jeg her. Dennis og jeg er fresh, og det med at sidde klemt er helt fint. Vi fylder ikke så meget, og skulle det gå helt galt så har jeg en dåseåbner med.

Hvis ikke vi fanger hinanden herinde ringer jeg lige imorgen

znakz...

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