mugge Posted October 1, 2018 Author Report Share Posted October 1, 2018 Træning i FW Pull ups 1x8 Konv. dødløft 1x5x60 kg 3x5x80 kg BOR 5x7x55 kg BB Bænk 5x5x52,5 kg Triceps pull downs 3x10x25 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 3, 2018 Author Report Share Posted October 3, 2018 I dag kortvaring træning i fitnessrummet på jobbet. Pull ups 1x5. Det gjorde ondt i højre albueled, så jeg stoppede her. BB skrå bænk 5x5x50 kg Siddende maskinerows 5x6x70 kg Mavecrunch i maskine 3x10x 50 kg DB biceps curls 2x8x15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 5, 2018 Author Report Share Posted October 5, 2018 (edited) Ny kortvaring træning på jobbets fitnessrum Lat pull downs 4x8x45 kg Siddende maskinerows 1x8x70 kg 3x7x70 kg Hyper extensions 3x10xBW+20 kg DB biceps curls 3x10x15 kg Edited October 8, 2018 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 6, 2018 Author Report Share Posted October 6, 2018 Havde lyst til at træne i dag. Squat 3x10x50 kg Stadig arbejde på at komme lavere ned med oprejst stilling. Der er et stykke vej endnu. Milipres 5x5x42,5 kg 45 grader benpres 3x10 m. 30 kg i hver side. Det føltes som en god øvelse og en mine knæ kunne lide. DB Bent over latterals 3x10x 6 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 7, 2018 Author Report Share Posted October 7, 2018 I dag løbetur i Frb. Have og Søndermarken. 9,02 km på 58,35 min. Gns tempo 6,30 min/km. Gns. puls 125, maxpuls 142. Kadence 142 Quote Link to comment Share on other sites More sharing options...
mugge Posted October 8, 2018 Author Report Share Posted October 8, 2018 Træning i FW Lat pull down 3x10x 50 kg BB Bænk 5x5x55 kg SDL 5x5x75 kg BOR 5x5x57,5 kg Triceps pull downs 3x10x27,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 10, 2018 Author Report Share Posted October 10, 2018 Løbetur om søerne. 5 km på 28,30 min, 5,43 min/km. Gns puls 138 bpm. Maxpuls 152 BPM. Kadence 183. Quote Link to comment Share on other sites More sharing options...
Henrik S. Posted October 10, 2018 Report Share Posted October 10, 2018 Flot kadence. Jeg kæmper lidt med at holde kadencen i vejret p.t. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 11, 2018 Author Report Share Posted October 11, 2018 Mange tak Henrik. Jeg gør nu ikke noget særligt for det. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 12, 2018 Author Report Share Posted October 12, 2018 Træning i FW Lat pull downs 3x8x55 kg Konv. dødløft 3x5x82,5 kg-svarende til min kropsvægt Milipres 5x6x42,5 kg BOR 5x5x60 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 14, 2018 Author Report Share Posted October 14, 2018 (edited) I går 10 km løb om søerne i dejligt vejr. 1time og 5 minutter og 37 sek. Det er et gns tempo på 6,33 min/km. Pulsmålingen koksede, men det var vist stort set i zone 2. I dag 0-dag. Edited October 14, 2018 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 15, 2018 Author Report Share Posted October 15, 2018 (edited) Træning i FW Lat pull downs 3x7x55 kg BB bænk 5x5x57,5 kg Yates rows 5x5x65 kg SDL 3x5x80 kg DB biceps curl 1x8x16 kg-Så kunne jeg ikke få dem op mere. Mavecrunch i maskine 3x12x30 kg Edited October 16, 2018 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 17, 2018 Author Report Share Posted October 17, 2018 Løbetur om søerne. 6 km, 35,33 minutter. Gns tempo 5,55 min/km. 68 % i zone 3. I starten af turen ryger pulsmåleren op på 170, hvad der ingen mening giver. Gns puls 138 bpm. Nok reelt lidt lavere. Kadence 186. Det jan jeg jo kun være tilfreds med. Quote Link to comment Share on other sites More sharing options...
Henrik S. Posted October 18, 2018 Report Share Posted October 18, 2018 Ja, jeg ved ikke, hvorfor de der pulsmålere får et chok i starten og viser vanvittige målinger, men mine gør det også. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 18, 2018 Author Report Share Posted October 18, 2018 Tak Henrik. Godt at høre, det ikke kun er min. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 18, 2018 Author Report Share Posted October 18, 2018 Træning i FW Lat pull downs 3x8x55 kg Squat 5x10x57,5 kg-oprejst overkrop-lav dybde Horisontal benpres 3x8x 40 kg i hver side Milipres 2x7x42,5 kg 2x6x42,5 kg BOR 5x5x60 kg Triceps pull downs 2x8x30 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 20, 2018 Author Report Share Posted October 20, 2018 (edited) Træning i FW Lat pull downs 3x8x55 kg Konv. DL 3x5x85 kg Milipres 5x5x45 kg (PR) Det var fedt, og det gik nemmere end jeg troede. Nu er mit mål 5x5x50 kg til foråret. BOR 5x6x60 kg DB Bent over laterals 3x10x7 kg. Edited October 20, 2018 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 21, 2018 Author Report Share Posted October 21, 2018 Løbetur om søerne. 8km men fartleg mellem lygtepæle. det er sjovere end gammeldags intervaller. gns tempo 7,27 min/km, med noget gåen ind i mellem. Men jeg fik pulsen og tempoet godt op i nogen af intervallerne. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 22, 2018 Author Report Share Posted October 22, 2018 (edited) Træning i FW Lat pull downs 4x8x55 kg 45 grader benpres 3x8x45 kg i hver side SDL 3x5x82,5 kg BB bænk 5x5x60 kg SDL 3x5x80 kg Edited October 22, 2018 by mugge Spock 1 Quote Link to comment Share on other sites More sharing options...
mugge Posted October 24, 2018 Author Report Share Posted October 24, 2018 Morgenvægt 84,1 kg. Derfor tager jeg en IF-dag i dag. 24 minutter på løbebånd i frokostpausen, 4,3 km. Det starter løbebåndssæsonen. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 26, 2018 Author Report Share Posted October 26, 2018 Morgenvægt 83,3 kg Træning i FW-ikke så meget tid Lat pull downs 3x8x60 kg Milipres 1x6x45 kg, 4x4x45 kg BOR 4x7x60 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 28, 2018 Author Report Share Posted October 28, 2018 Træning i FW Lat pull downs 3x8x60 kg 1x6x60 kg Konv. DL 3x5x87,5 kg BOR 5x5x62,5 kg BB Bænk 1x6x60 kg, 1x5x60 kg,4x4x60 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 31, 2018 Author Report Share Posted October 31, 2018 Træning i styrelsens fitnessrum Pull ups 1x5-Det var en tester. Men fortsat ondt i albuerne. Så jeg fortsætter med pull downs BB skrå bænk 1x5x57,5 kg 4x4x57,5 kg Ryg extensions 4x8x BW+20 kg Benpres 3x8x14 stacks Bencurls 2x7x60 kg Siddende maskinerows 4x8x60 kg Quote Link to comment Share on other sites More sharing options...
Spock Posted October 31, 2018 Report Share Posted October 31, 2018 1 time siden, mugge skrev: Træning i styrelsens fitnessrum Pull ups 1x5-Det var en tester. Men fortsat ondt i albuerne. Så jeg fortsætter med pull downs Har du prøvet at bruge forbinding lige under albuen? Er det golf eller tennis albue du har? Alternativt kan du bruge straps til at lave pullups så de tager trykket af flexor/extensor musklerne i dine underarme (hvis det altså er det der er galt). Quote Link to comment Share on other sites More sharing options...
mugge Posted November 1, 2018 Author Report Share Posted November 1, 2018 Det er indersiden af albuen, og så bør det være en golfalbue. Jeg vil prøve med straps, Tak for tippet. Quote Link to comment Share on other sites More sharing options...
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