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coachmichael

Michael's første log..

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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 kg

1 X 20 @ 20 kg

1 X 20 @ 20 kg

1 X 8 @ 60 kg

1 X 6 @ 90 kg

1 X 5 @ 100 kg

1 X 5 @ 110 kg

1 X 3 @ 120 kg

1 X 6 @ 100 kg

Pressdown:

1 X 12 @ 25 kg

1 X 12 @ 30 kg

1 X 12 @ 35 kg

1 X 12 @ 40 kg

Roman chair situps:

1 X 12 @ bw

1 X 12 @ bw

1 X 12 @ bw

1 X 12 @ bw

1 X 12 @ bw

Meeeeeeeeeeeget let omgang disko pump der mest blev gjort for samvittighedens skyld - desuden skulle der jo kæwes godt at efter påsken :blush:

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Træning og kost tirsdag d. 25. marts 2008:

CARDIO:

1 times bike 1 - med mig selv som instruktør.

Kost:

post-11864-1206528722_thumb.jpg

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 :blush:

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Træning og kost fredag d. 28. marts 2008:

Bænkpres:

1 X 20 @ 20 kg

1 X 20 @ 20 kg

1 X 10 @ 60 kg

1 X 10 @ 90 kg

1 X 6 @ 110 kg

1 X 3 @ 120 kg

1 X 1 @ 130 kg

1 X 80 @ 90 kg

Seated row:

1 X 10 @ 150 pounds

1 X 10 @ 190 pounds

1 X 10 @ 210 pounds

1 X 10 @ 230 pounds

Roman chair situps:

1 X 15 @ bw

1 X 15 @ bw

1 X 15 @ bw

1 X 15 @ bw

Kost:

post-11864-1206792307_thumb.jpg

Edited by coachmichael

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Træning søndag d. 30. marts 2008:

Bænkpres:(Feet in the air)

1 X 20 @ 20 kg

1 X 20 @ 20 kg

1 X 12 @ 60 kg

1 X 10 @ 80 kg

1 X 8 @ 90 kg

1 X 5 @ 100 kg

1 X 3 @ 110 kg

1 X 8 @ 90 kg

Closegrip bænkpres:

1 X 12 @ 60 kg

1 X 12 @ 70 kg

1 X 12 @ 70 kg

1 X 12 @ 70 kg

Pressdown: (superset DB curls)

1 X 12 @ 35 kg + 1 X 10 @ 17,5 kg

1 X 12 @ 35 kg + 1 X 10 @ 17,5 kg

1 X 12 @ 35 kg + 1 X 10 @ 17,5 kg

1 X 12 @ 35 kg + 1 X 8 @ 17,5 kg

Seated hi row:

1 X 10 @ 110 pounds

1 X 10 @ 130 pounds

1 X 10 @ 150 pounds

1 X 10 @ 150 pounds

Roman chair situps:

1 X 14 @ bw

1 X 14 @ bw

1 X 14 @ bw

1 X 14 @ bw

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Træning mandag d. 1. april 2008:

Bænkpres:

1 X 14 @ 20 kg

1 X 14 @ 20 kg

1 X 5 @ 60 kg

1 X 5 @ 70 kg

1 X 5 @ 80 kg

1 X 5 @ 90 kg

1 X 5 @ 110 kg

1 X 3 @ 120 kg

1 X 8 @ 90 kg

Widegrip pulldown: (Superset reverse closegrip pulldown)

1 X 12 @ 150 pounds + 1 X 10 @ 150 pounds

1 X 12 @ 150 pounds + 1 X 10 @ 150 pounds

1 X 12 @ 150 pounds + 1 X 10 @ 150 pounds

1 X 12 @ 150 pounds + 1 X 10 @ 150 pounds

Upright row: (Superset Lateral raises)

1 X 12 @ 20 kg + 1 X 10 @ 8 kg

1 X 12 @ 20 kg + 1 X 10 @ 8 kg

1 X 12 @ 20 kg + 1 X 10 @ 8 kg

1 X 12 @ 20 kg + 1 X 10 @ 8 kg

1-handed DB overhead pulls:(HVAD FANDEN HEDDER DE???!!)

2 X 3 @ 30 kg

2 X 3 @ 35 kg

2 X 3 @ 35 kg

2 X 1 @ 40 kg

Leg raises:

1 X 12 @ BW

1 X 12 @ BW

1 X 12 @ BW

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