coachmichael 0 Report post 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 Share this post Link to post Share on other sites
coachmichael 0 Report post 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 Share this post Link to post Share on other sites
coachmichael 0 Report post Posted March 29, 2008 Kost onsdag d. 26. marts 2008: Share this post Link to post Share on other sites
coachmichael 0 Report post Posted March 29, 2008 Kost torsdag d. 27. marts 2008: Share this post Link to post Share on other sites
coachmichael 0 Report post 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 Share this post Link to post Share on other sites
coachmichael 0 Report post Posted March 31, 2008 Kost lørdag d. 29. marts 2008: Share this post Link to post Share on other sites
coachmichael 0 Report post 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 Share this post Link to post Share on other sites
coachmichael 0 Report post Posted April 2, 2008 Kost mandag d. 31. marts 2008: Share this post Link to post Share on other sites
coachmichael 0 Report post 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 Share this post Link to post Share on other sites