coachmichael Posted March 5, 2007 Author Report Share Posted March 5, 2007 Træning fredag d. 2. marts 2007:BACK-ATTACK:BB deadlift:1 X 15 @ 60 kg1 X 8 @ 100 kg1 X 6 @ 140 kg1 X 3 @ 170 kg1 X 2 @ 180 kg1 X 0 @ 200 kg - Failure.. Slet ikke i nærheden af ny Pr..1 X 5 @ 140 kgYates row:1 X 20 @ 60 kg1 X 12 @ 80 kg1 X 10 @ 90 kg1 X 8 @ 100 kgFront pulldown - close and reverse:1 X 20 @ 150 pounds1 X 15 @ 175 pounds1 X 12 @ 200 pounds1 X 10 @ 225 pounds Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 5, 2007 Author Report Share Posted March 5, 2007 Træning lørdag d. 3 marts 2007:CARDIO:55 min spinning - ingen stats.. Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 6, 2007 Author Report Share Posted March 6, 2007 (edited) Træning mandag d. 5 marts 2007:CARDIO:45 min spinning - ingen stats...En ny uge begyndte, og jeg har endnu ikke fået styrketrænet, lidt træls men så må man jo glæde sig til torsdag, når kageklubben skal samles :4mewantfood: Her er lige lidt billeder fra tidligere tiders torsdagsmøde!! Edited March 6, 2007 by coachmichael Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 12, 2007 Author Report Share Posted March 12, 2007 Træning tirsdag d. 6 marts 2007:CARDIO:55 min spinning - ingen stats... Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 12, 2007 Author Report Share Posted March 12, 2007 Træning onsdag d. 7. marts 2007:CHEST-CRUSING-HI-REPPIN'-ACTION!!BB benchpress:1 X 20 @ 20 kg1 X 20 @ 60 kg1 X 20 @ 70 kg1 X 15 @ 80 kg1 X 10 @ 90 kgDB incline benchpress:1 X 20 @ 30 kg1 X 15 @ 35 kg1 X 10 @ 37,5 kg1 X 10 @ 40 kg1 X 15 @ 35 kgSeated chest press:1 X 20 @ 110 pounds1 X 20 @ 130 pounds1 X 20 @ 150 pounds1 X 14 @ 170 pounds1 X 10 @ 190 poundsFlyer - cable:1 X 20 @ 4 bloks1 X 20 @ 5 bloks1 X 20 @ 5 bloks1 X 14 @ 6 bloksTRICEPS:Pressdown:1 X 20 @ 25 kg1 X 15 @ 30 kg1 X 15 @ 35 kg1 X 15 @ 40 kgDB french press:1 X 20 @ 15 kg1 X 15 @ 17,5 kg1 X 10 @ 20 kg1 X 10 @ 20 kgDB kickbacks:1 X 20 @ 15 kg1 X 15 @ 15 kg1 X 10 @ 15 kg1 X 10 @ 15 kg Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 12, 2007 Author Report Share Posted March 12, 2007 Træning torsdag d. 8. marts 2007:HANGOVER CARDIO:55 min spinning - svedte efter 12 sekunder - var tør i munden efter 20 sek.. LAAAANG time... Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 12, 2007 Author Report Share Posted March 12, 2007 Træning fredag d. 9. marts 2007:BAAAAACK ATTAAAACK:Widegrip frontpulldown:1 X 25 @ 150 pounds1 X 20 @ 175 pounds1 X 10 @ 200 pounds1 X 10 @ 212,5 pounds1 X 8 @ 225 poundsClose- reverse-grip pulldown:1 X 12 @ 200 pounds1 X 12 @ 212,5 pounds1 X 8 @ 237,5 pounds1 X 6 @ 250 poundsDB row:1 X 12 @ 57,5 kg1 X 12 @ 57,5 kg1 X 12 @ 57,5 kg1 X 12 @ 57,5 kgBack-ekstension:1 X 15 @ BW1 X 15 @ BW + 10 kg1 X 15 @ BW + 10 kg1 X 15 @ BW + 10 kgFRIDAY NIGHT BICEPS ACTION!!:DB hammer curl:1 X 15 @ 17,5 kg1 X 15 @ 20 kg1 X 10 @ 22.5 kg1 X 8 @ 22,5 KGStanding EZ-bar curlin'n'rowing:1 X 15 @ 30 kg1 X 15 @ 40 kg1 X 10 @ 45 kg1 X 8 @ 50 kgSeated levercurl:1 X 15 @ 70 pounds1 X 12 @ 90 pounds1 X 8 @ 110 poundsDropset: 1 X 10 @ 90 pounds + 1 X 7 @ 70 pounds + 1 X 7 @ 50 pounds + 1 X 5 @ 30 pounds Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 14, 2007 Author Report Share Posted March 14, 2007 Træning lørdag d. 10. marts 2007:CARDIO:Spinning 55 min - ingen stats... Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 14, 2007 Author Report Share Posted March 14, 2007 Træning onsdag d. 14 marts 2007:Skuldre:Onearmed Arnold DB press:1 X 20 @ 17,5 kg1 X 20 @ 20 kg1 X 20 @ 22,5 kgSeated lever press - facing the seat:1 X 20 @ 87,5 pounds1 X 20 @ 100 pounds1 X 15 @ 112,5 pounds1 X 12 @ 137,5 pounds1 X 10 @ 150 poundsSide delts lever: (DB superset)1 X 20 @ 90 pounds1 X 12 @ 110 pounds(1 X 8 @ 12,5 kg)1 X 12 @ 130 pounds(1 X 6 @ 12,5 kg)1 X 10 @ 150 pounds(1 X 6 @ 12,5 kg)Onearmed Side delt cable:1 X 20 @ 2 bloks1 X 20 @ 2 bloks1 X 16 @ 3 bloksRear delt cable:1 X 20 @ 3 bloks1 X 20 @ 4 bloks1 X 12 @ 5 bloks1 X 10 @ 5 bloksCARDIO:Spinning 55 min - ingen stats... :4thumbup: Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 26, 2007 Author Report Share Posted March 26, 2007 Træning fredag d. 16. marts 2007:CHEST:BB benchpress:1 X 25 @ 20 kg1 X 20 @ 60 kg1 X 20 @ 80 kg1 X 20 @ 90 kg1 X 12 @ 100 kgDB incline chestpress:1 X 20 @ 35 kg1 X 12 @ 37,5 kg1 X 10 @ 40 kg1 X 6 @ 45 kg1 X 12 @ 35 kgFlyer cable:1 X 20 @ 4 bloks1 X 20 @ 5 bloks1 X 12 @ 6 bloks1 X 12 @ 6 bloksTRICEPS:Pressdown:1 X 20 @ 20 kg1 X 20 @ 25 kg1 X 20 @ 30 kg1 X 20 @ 35 kgDB kickbacks:1 X 20 @ 12,5 kg1 X 15 @ 15 kg1 X 12 @ 17,5 kgDB french press:1 X 20 @ 15 kg1 X 20 @ 17,5 kg1 X 12 @ 20 kg1 X 10 @ 20 kgCARDIO:Spinning 55 min - ingen stats.. Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 26, 2007 Author Report Share Posted March 26, 2007 Træning lørdag d. 17. marts 2007:CARDIO:Spinning 55 min - ingen stats... Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 26, 2007 Author Report Share Posted March 26, 2007 Træning lørdag d. 24. marts 2007:CARDIO:Spinning 55 min - ingen stats...Lagde mig lige i sengen en uge med pande- bihule- og hals-betændelse.. Nedtur.... Quote Link to comment Share on other sites More sharing options...
Payam Posted March 26, 2007 Report Share Posted March 26, 2007 ... og endnu mere nedtur da Svendborg tabte i går Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 26, 2007 Author Report Share Posted March 26, 2007 ... og endnu mere nedtur da Svendborg tabte i går Ja det bliver vi ihvertfald ikke uenige om.. Fuck en lortekamp - vi forærer dem fuldstændigt sejren...Meeen.. Vi tager den 3-1 samlet - det har jeg sagt fra starten :4thumbup: Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 3, 2007 Author Report Share Posted April 3, 2007 Meeen.. Vi tager den 3-1 samlet - det har jeg sagt fra starten!Hvad sagde jeg?!Nå..Træning torsdag d. 29. marts 2007:CARDIO:55 min spinning med mig selv som instruktør! Har ALDRIG været så flad i en spinningtime før! 10 dages sygdom havde sgu sat sig! DELT-TØJET:Arnold DB press:1 X 20 @ 15 kg1 X 20 @ 17,5 kg1 X 12 @ 20 kg1 X 12 @ 25 kgLever-press Facing the seat:1 X 20 @ 75 kg1 X 15 @ 87,5 kg1 X 12 @ 100 kg1 X 8 @ 125 kgSidedelts lever:1 X 12 @ 80 kg1 X 12 @ 90 kg1 X 10 @ 110 kgRear delts cable:1 X 20 @ 2 bloks1 X 15 @ 3 bloks1 X 15 @ 3 bloks Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 3, 2007 Author Report Share Posted April 3, 2007 Træning fredag d. 30. marts 2007:WHEEELS:BB back-squat:1 X 20 @ 20 kg1 X 15 @ 60 kg1 X 12 @ 100 kg1 X 8 @ 130 kg1 X 4 @ 150 kg1 X 8 @ 110 kgSeated leg press:1 X 15 @ 160 kg1 X 12 @ 240 kg1 X 12 @ 280 kg1 X 12 @ 280 kgPlateloaded one-legged legcurl:1 X 15 @ 20 kg1 X 12 @ 30 kg1 X 12 @ 40 kg1 X 8 @ 45 kgLeg-extension:1 X 12 @ 190 kg1 X 12 @ 210 kg1 X 12 @ 230 kg1 X 8 @ 230 kgSeated calf raises:1 X 20 @ 30 kg1 X 20 @ 40 kg1 X 20 @ 50 kg Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 3, 2007 Author Report Share Posted April 3, 2007 Træning mandag d. 2. april 2007:PATTER:BB benchpress:1 X 20 @ 20 kg(feet in the air)1 X 20 @ 60 kg(feet in the air)1 X 15 @ 80 kg(feet in the air)1 X 12 @ 90 kg1 X 8 @ 100 kgDB incline chestpress:1 X 15 @ 35 kg1 X 12 @ 37,5 kg1 X 10 @ 40 kg1 X 10 @ 37,5 kgCable flyer:1 X 20 @ 3 bloks1 X 15 @ 4 bloks1 X 12 @ 5 bloks1 X 12 @ 5 bloksTRICEPS:Pressdown:1 X 20 @ 20 kg1 X 20 @ 25 kg1 X 15 @ 30 kg1 X 12 @ 35 kgDB frenchpress:1 X 15 @ 17,5 kg1 X 12 @ 20 kg1 X 12 @ 20 kg1 X 10 @ 22,5 kgClosegrip BB benchpress:1 X 15 @ 50 kg1 X 15 @ 70 kg1 X 10 @ 80 kgCARDIO:20 min arc trainer.. Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 3, 2007 Author Report Share Posted April 3, 2007 Stats for marts måned:CARDIO:10 timers spinning!Pumping Iron:8 workouts!Sætfordeling:Skuldre: 44 sætBryst: 33 sætBen: 21 sætRyg: 32 sætBiceps: 12 sætTriceps: 38 sætVanvittig fordeling - men det er hvad man kan forvente når sygdom og druk river min motivation i stykker.. Men nu er vi up and running igen. Back on track!! Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 4, 2007 Author Report Share Posted April 4, 2007 Træning tirsdag d. 3. april 2007:WHEELS:BB back-squat:1 X 20 @ 20 kg1 X 20 @ 60 kg1 X 12 @ 100 kg1 X 8 @ 120 kg1 X 6 @ 140 kgOnelegged plateloaded legcurl:1 X 20 @ 20 kg1 X 12 @ 30 kg1 X 12 @ 40 kg1 X 12 @ 45 kgLeg extension:1 X 15 @ 190 pounds1 X 12 @ 210 pounds1 X 10 @ 230 pounds1 X 12 @ 230 poundsCable adductor/abductor:1 X 20 @ 2 bloks1 X 20 @ 2 bloks1 X 20 @ 2 bloksGUNS:DB curl:1 X 12 @ 17,5 kg1 X 12 @ 17,5 kg1 X 8 @ 20 kg1 X 12 @ 17,5 kgEZ bar curls:1 X 15 @ 40 kg1 X 12 @ 40 kg1 X 12 @ 40 kg1 X 10 @ 40 kgCARDIO:56 min spinning - mig selv som instruktør! SUPER time - mega knald på.. Quote Link to comment Share on other sites More sharing options...
Krea Posted April 4, 2007 Report Share Posted April 4, 2007 Kommer du op og brænder med os imorgen ? Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 13, 2007 Author Report Share Posted April 13, 2007 Kommer du op og brænder med os imorgen ? Heeep - nej var ikke lige oppe og brænde der desværre.. Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 13, 2007 Author Report Share Posted April 13, 2007 Træning onsdag d. 4. april 2007:CARDIO:Spinning - 55 min - mig selv som instruktør.. Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 13, 2007 Author Report Share Posted April 13, 2007 Træning fredag d. 6 april 2007:PAAAATTHEER:BB Bench press:1 X 20 @ 20 kg1 X 20 @ 60 kg1 X 15 @ 80 kg1 X 12 @ 90 kg1 X 8 @ 100 kg1 X 10 @ 90 kgIncline DB press:1 X 20 @ 30 kg1 X 15 @ 35 kg1 X 12 @ 37,5 kg1 X 8 @ 40 kg1 X 10 @ 37,5 kgLow incline Smith press:1 X 20 @ 55 kg1 X 16 @ 65 kg1 X 14 @ 75 kg1 X 14 @ 75 kgFlyer cable:1 X 20 @ 3 bloks1 X 15 @ 4 bloks1 X 15 @ 5 bloks1 X 12 @ 6 bloksGUNSSSSSSSZZ:DB curl:1 X 20 @ 15 kg1 X 20 @ 17,5 kg1 X 20 @ 20 kgSuperset DB curl + isolation curl:1 X 20 @ 17,5 kg + 1 X 10 @ 8 kg1 X 20 @ 17,5 kg + 1 X 10 @ 8 kg1 X 20 @ 17,5 kg + 1 X 10 @ 8 kgSeated lever curl:1 X 15 @ 50 pounds1 X 15 @ 70 pounds1 X 10 @ 90 poundsCARDIO:25 min. arctrainer + 10 min sandsæk..SUUUUPEEER brænder udenfor lukketid hvor Rage against the machine fik lov til at hjælpe med at få pulsen op.. Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 13, 2007 Author Report Share Posted April 13, 2007 Træning lørdag d. 7. april 2007:BACK-ATTACK:BB Deadlift:1 X 20 @ 60 kg1 X 12 @ 100 kg1 X 12 @ 120 kg1 X 10 @ 140 kg1 X 4 @ 160 kg1 X 21 @ 100 kgwidegrip pulldown:1 X 20 @ 137,5 pounds1 X 20 @ 167,5 pounds1 X 20 @ 175 pounds1 X 20 @ 187,5 poundsClosegrip pulldown:1 X 10 @ 167,5 pounds1 X 10 @ 175 pounds1 X 10 @ 175 pounds1 X 10 @ 200 pundsHi widegrip row:1 X 15 @ 50 pounds1 X 15 @ 70 pounds1 X 15 @ 90 poundsBack ekstensions:1 X 20 @ bw1 X 20 @ bw1 X 20 @ bwMAVSE TRÆNING:Roman chair situps:1 X 20 @ bw1 X 20 @ bw + 10 kg1 X 20 @ bw + 10 kgHanging leg raises:1 X 10 @ bw1 X 10 @ bw1 X 10 @ bwHanging leg crunches:1 X 10 @ bw1 X 10 @ bw1 X 10 @ bwJackknife's:1 X 15 @ bw1 X 15 @ bw1 X 15 @ bwLækker træning hvor der, på rygtræningen, blev brændt igennem sammen med Sune Slatten AKA Sune CityFitness AKA Sune FitnessDK Århus AKA Sune Tilt!! :4thumbup: Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 13, 2007 Author Report Share Posted April 13, 2007 Træning mandag d. 9. april 2007:PATTØJ:BB Benchpress:1 X 20 @ 20 kg1 X 20 @ 60 kg1 X 15 @ 80 kg1 X 12 @ 100 kg1 X 6 @ 110 kg1 X 12 @ 80 kgDB incline press:1 X 14 @ 35 kg1 X 10 @ 37,5 kg1 X 10 @ 40 kg1 X 5 @ 47,5 kg1 X 8 @ 37,5 kgPec dec lever:1 X 20 @ 40 kg1 X 16 @ 55 kg1 X 12 @ 65 kg1 X 10 @ 75 kgTRICEPS:DB French press:1 X 20 @ 12,5 kg1 X 15 @ 15 kg1 X 15 @ 17,5 kg1 X 10 @ 20 kgPress down:1 X 20 @ 25 kg1 X 18 @ 30 kg1 X 15 @ 35 kg1 X 12 @ 40 kgCARDIO:20 min arctrainer... Quote Link to comment Share on other sites More sharing options...
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