coachmichael Posted March 25, 2008 Author Report Share Posted March 25, 2008 Træning mandag d. 24. marts 2008:Warm-up:15 min på arc-trainer. Længe siden jeg har prøvet den. Fantastisk cardio maskine :4thumbup: Bænkpres:1 X 20 @ 20 kg1 X 20 @ 20 kg1 X 20 @ 20 kg1 X 8 @ 60 kg1 X 6 @ 90 kg1 X 5 @ 100 kg1 X 5 @ 110 kg1 X 3 @ 120 kg1 X 6 @ 100 kgPressdown:1 X 12 @ 25 kg1 X 12 @ 30 kg1 X 12 @ 35 kg1 X 12 @ 40 kgRoman chair situps:1 X 12 @ bw1 X 12 @ bw1 X 12 @ bw1 X 12 @ bw1 X 12 @ bwMeeeeeeeeeeeget let omgang disko pump der mest blev gjort for samvittighedens skyld - desuden skulle der jo kæwes godt at efter påsken Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 26, 2008 Author Report Share Posted March 26, 2008 Træning og kost tirsdag d. 25. marts 2008:CARDIO:1 times bike 1 - med mig selv som instruktør.Kost:Foreløbig laveste kcal indtag i diæten, men havde virkelig brug for at "rense" ud ovenpå et par dage med semi-usund kost. Var på intet tidspunkt særlig sulten andet end om morgenen. Der var masser af energi i benene i spin timen og jeg var monster mæt efter proteinpastaen om aftenen. Den har virkelig gjort mit liv lettere Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 29, 2008 Author Report Share Posted March 29, 2008 Kost onsdag d. 26. marts 2008: Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 29, 2008 Author Report Share Posted March 29, 2008 Kost torsdag d. 27. marts 2008: Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 29, 2008 Author Report Share Posted March 29, 2008 (edited) Træning og kost fredag d. 28. marts 2008:Bænkpres:1 X 20 @ 20 kg1 X 20 @ 20 kg1 X 10 @ 60 kg1 X 10 @ 90 kg1 X 6 @ 110 kg1 X 3 @ 120 kg1 X 1 @ 130 kg1 X 80 @ 90 kgSeated row:1 X 10 @ 150 pounds1 X 10 @ 190 pounds1 X 10 @ 210 pounds1 X 10 @ 230 poundsRoman chair situps:1 X 15 @ bw1 X 15 @ bw1 X 15 @ bw1 X 15 @ bwKost: Edited March 29, 2008 by coachmichael Quote Link to comment Share on other sites More sharing options...
coachmichael Posted March 31, 2008 Author Report Share Posted March 31, 2008 Kost lørdag d. 29. marts 2008: Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 2, 2008 Author Report Share Posted April 2, 2008 Træning søndag d. 30. marts 2008:Bænkpres:(Feet in the air)1 X 20 @ 20 kg1 X 20 @ 20 kg1 X 12 @ 60 kg1 X 10 @ 80 kg1 X 8 @ 90 kg1 X 5 @ 100 kg1 X 3 @ 110 kg1 X 8 @ 90 kgClosegrip bænkpres:1 X 12 @ 60 kg1 X 12 @ 70 kg1 X 12 @ 70 kg1 X 12 @ 70 kgPressdown: (superset DB curls)1 X 12 @ 35 kg + 1 X 10 @ 17,5 kg1 X 12 @ 35 kg + 1 X 10 @ 17,5 kg1 X 12 @ 35 kg + 1 X 10 @ 17,5 kg1 X 12 @ 35 kg + 1 X 8 @ 17,5 kgSeated hi row:1 X 10 @ 110 pounds1 X 10 @ 130 pounds1 X 10 @ 150 pounds1 X 10 @ 150 poundsRoman chair situps:1 X 14 @ bw1 X 14 @ bw1 X 14 @ bw1 X 14 @ bw Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 2, 2008 Author Report Share Posted April 2, 2008 Kost mandag d. 31. marts 2008: Quote Link to comment Share on other sites More sharing options...
coachmichael Posted April 2, 2008 Author Report Share Posted April 2, 2008 Træning mandag d. 1. april 2008:Bænkpres:1 X 14 @ 20 kg1 X 14 @ 20 kg1 X 5 @ 60 kg1 X 5 @ 70 kg1 X 5 @ 80 kg1 X 5 @ 90 kg1 X 5 @ 110 kg1 X 3 @ 120 kg1 X 8 @ 90 kgWidegrip pulldown: (Superset reverse closegrip pulldown)1 X 12 @ 150 pounds + 1 X 10 @ 150 pounds1 X 12 @ 150 pounds + 1 X 10 @ 150 pounds1 X 12 @ 150 pounds + 1 X 10 @ 150 pounds1 X 12 @ 150 pounds + 1 X 10 @ 150 poundsUpright row: (Superset Lateral raises)1 X 12 @ 20 kg + 1 X 10 @ 8 kg1 X 12 @ 20 kg + 1 X 10 @ 8 kg1 X 12 @ 20 kg + 1 X 10 @ 8 kg1 X 12 @ 20 kg + 1 X 10 @ 8 kg1-handed DB overhead pulls:(HVAD FANDEN HEDDER DE???!!)2 X 3 @ 30 kg2 X 3 @ 35 kg2 X 3 @ 35 kg2 X 1 @ 40 kgLeg raises:1 X 12 @ BW1 X 12 @ BW1 X 12 @ BW Quote Link to comment Share on other sites More sharing options...
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