mugge Posted May 20, 2016 Author Report Share Posted May 20, 2016 5 km på løbebånd v. 1 % stigning; 27,43 minutter. Quote Link to comment Share on other sites More sharing options...
mugge Posted May 21, 2016 Author Report Share Posted May 21, 2016 Pull ups 1x5xBW 1x4xBW 1x3xBW Squat 10x20 kg 10x30 kg 2x5x62,5 kg-Knæet brokkede sig, så jeg nøjedes med to Work sæt. Næste gang tager jeg 10 kg af. Yates rows 5x5x 65 kg SDL 5x5x 65 kg Militærpres 2x5x40 kg 1x4x40 kg 1x3 x40 kg 1x2x40 kg Skulderen tog det fint, så jeg forsøgte med med: BB bænkpres 5x5x30 kg Plante 1x1,5 minut 1x0,5 minut Quote Link to comment Share on other sites More sharing options...
mugge Posted May 22, 2016 Author Report Share Posted May 22, 2016 (edited) 10,67 km langsom løb rundt om søerne i dejligt sommervejr. 1 time,16 minutter, 8 sek.gns. hastighed 8,41km/t og tempo 7,07 min/km. Det giver 21,53 km løbet i denne uge. Lidt stats: målte mine arme til 37 cm. 31 oktober 2015 var de 36 cm og i dag var mit taljemål 88,5 cm. Det var 92 cm den 31.oktober 2015. Edited May 22, 2016 by mugge Gregers TF 1 Quote Link to comment Share on other sites More sharing options...
mugge Posted May 25, 2016 Author Report Share Posted May 25, 2016 Pull ups 6xBW Siddende rows i maskine 1x4x80 kg 3x3x80 kg 1x2x80 kg Hyperextensions 2x15xBW+15 kg DB skulderpres 5x5x18 kg Der bliver desværre ikke så megen træning i denne uge pga fødeselsdage og personalekonference. Quote Link to comment Share on other sites More sharing options...
mugge Posted May 26, 2016 Author Report Share Posted May 26, 2016 5 km på løbebånd v. 1 % stigning; 11,0 km/t. Quote Link to comment Share on other sites More sharing options...
mugge Posted May 31, 2016 Author Report Share Posted May 31, 2016 Pull ups 4xBW 3xBW Siddende rows i maskine 2x5x80 kg 1x4x80 kg 2x3x80 kg Hyperextensions 2x15xBW+15 kg Benpres 3x10x 15 stacks Liggende leg curls 2x10x50 kg Planke 1x2 minutter (PR) Quote Link to comment Share on other sites More sharing options...
mugge Posted June 1, 2016 Author Report Share Posted June 1, 2016 Ville have løbet udenfor i sommervejret efter arbejde, men der var kun tid til 5 km på løbebånd v. 1 % stigning; 27,12 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted June 3, 2016 Author Report Share Posted June 3, 2016 7,5 km langsom løb om søerne på en skøn sommeraften. Ingen tidstagning. Quote Link to comment Share on other sites More sharing options...
mugge Posted June 4, 2016 Author Report Share Posted June 4, 2016 Morgenvægt 82,0 kg Pull ups 3x4xBW Squat 10x20 kg 10x30 kg 4x5x50 kg SDL 5x5x 67,5 kg Militærpres 5x5x40 kg BB bænkpres 5x5x32,5 kg-Det var skulderen ikke så glad for, så bænkpres sættes nu i bero igen Quote Link to comment Share on other sites More sharing options...
mugge Posted June 5, 2016 Author Report Share Posted June 5, 2016 (edited) 10,6 km langsom løb rundt om søerne i dejligt sommervejr. 1 time,14 minutter, 49 sek.gns. hastighed 8,5 km/t og tempo 7,03 min/km. 23,1 km løbet i denne uge Edited June 5, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted June 6, 2016 Author Report Share Posted June 6, 2016 Pull ups 8xBW 3xBW Butterfly maskine-Når jeg nu ikke kan lave bænkpres. 10x30 kg 10x20 kg 10x20 kg Siddende rows i maskine 2x5x80 kg 2x4x80 kg 1x2x80 kg Hyperextensions 1x20xBW+15 kg 1x13xBW+15 kg Liggende leg curls 2x10x50 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted June 8, 2016 Author Report Share Posted June 8, 2016 Morgenvægt 81,5 kg 5 km på løbebånd v. 1 % stigning; 26,52 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted June 10, 2016 Author Report Share Posted June 10, 2016 Pull ups 4x4xBW 5 km på løbebånd v. 1 % stigning; 27,43 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted June 13, 2016 Author Report Share Posted June 13, 2016 Pull ups 6xBW 3xBW Siddende rows i maskine 2x5x80 kg 2x3x80 kg 1x2x80 kg Benpres 3x10x12 stacks Liggende leg curls 2x10x50 kg Butterfly maskine-Det gjorde nas i skulderen, som jeg ellers ikke mærker mere til. Så nu dropper jeg den. 3x10x30 kg Intern DB skulder rotation 2x10x12 kg Planke 1x2 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted June 15, 2016 Author Report Share Posted June 15, 2016 Morgenvægt 81,2 kg 5 km på løbebånd v. 1.5 % stigning; 26,24 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted June 17, 2016 Author Report Share Posted June 17, 2016 Pull ups 5x4xBW Hyperextensions 2x10xBW+20 kg DB skulderpres 3x5x18 kg Benpres 2x10x13 stacks Push ups 3x5 Planke 1xhalvandet minut Quote Link to comment Share on other sites More sharing options...
mugge Posted June 20, 2016 Author Report Share Posted June 20, 2016 (edited) Morgenvægt 80,9 kg 2 små løbepas om søerne. Et på 2,59 km på 14,45 minutter med gens hastighed på 10,54 km/t og gns. tempo på 5,41 min/km og et på 2,13 km på 11,59 minutter m. gns hastighed på 10,66 km/t og gns. tempo på 5,37 min/km. Edited June 23, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted June 23, 2016 Author Report Share Posted June 23, 2016 (edited) Rolig morgenløbetur på hotel nede i Europa. 4,5km m. 10 km/t uden stigning Edited June 23, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted June 26, 2016 Author Report Share Posted June 26, 2016 (edited) 12,67 km løb rundt om søerne på 1 time 26 minutter. Gns 8,76 km/t og gns tempo på 6,5 min/km. Det er 21,89 km løbet i denne uge Edited June 26, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted June 27, 2016 Author Report Share Posted June 27, 2016 Pull ups 3x3xBW Siddende rows i maskine 5x5x65 kg Hyperextensions 2x10xBW+15 kg DB skulderpres 1x5x15 kg 2x8x15 kg Push ups 1x8 1x6 1x5 Planke 1x1 minut Quote Link to comment Share on other sites More sharing options...
mugge Posted June 29, 2016 Author Report Share Posted June 29, 2016 (edited) 6,15 km løb rundt om søerne 2,15 km opvarmning 4 km v. min AT-grænse, der lige nu er lige under 6 min/km. Edited June 29, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted June 30, 2016 Author Report Share Posted June 30, 2016 Pull ups 3x4xBW Hyper extensions 2x10xBW+15 kg DB skulderpres 2x10x15 kg Benpres 2x15x12 stacks Liggende leg curls 2x15x40 kg Push ups 3x6 Planke 1x1,5 minut Quote Link to comment Share on other sites More sharing options...
mugge Posted July 1, 2016 Author Report Share Posted July 1, 2016 Morgenvægt 80,8 kg 5 km på løbebånd v. 1.5 % stigning; 26,42 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted July 3, 2016 Author Report Share Posted July 3, 2016 Løb i Frb. Have og Søndermarken. 8,45 km m. gns hastighed 8,13 km/t og gns tempo på 7,22 min/km. Quote Link to comment Share on other sites More sharing options...
mugge Posted July 12, 2016 Author Report Share Posted July 12, 2016 Hjemvendt fra vandreferie i alperne med masser af Fassbier og Knødeler med mere. Det gav lige 4 kg på sidebenene. Men så er det jo med at komme i gang med at smid dem. 8,8 km løbet rundt om søerne på en time. Quote Link to comment Share on other sites More sharing options...
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