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coachmichael

Michael's første log..

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Træning fredag d. 2. marts 2007:

BACK-ATTACK:

BB deadlift:

1 X 15 @ 60 kg

1 X 8 @ 100 kg

1 X 6 @ 140 kg

1 X 3 @ 170 kg

1 X 2 @ 180 kg

1 X 0 @ 200 kg - Failure.. Slet ikke i nærheden af ny Pr..

1 X 5 @ 140 kg

Yates row:

1 X 20 @ 60 kg

1 X 12 @ 80 kg

1 X 10 @ 90 kg

1 X 8 @ 100 kg

Front pulldown - close and reverse:

1 X 20 @ 150 pounds

1 X 15 @ 175 pounds

1 X 12 @ 200 pounds

1 X 10 @ 225 pounds

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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!!

post-11864-1173177817_thumb.jpgpost-11864-1173177832_thumb.jpg

Edited by coachmichael

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Træning onsdag d. 7. marts 2007:

CHEST-CRUSING-HI-REPPIN'-ACTION!!

BB benchpress:

1 X 20 @ 20 kg

1 X 20 @ 60 kg

1 X 20 @ 70 kg

1 X 15 @ 80 kg

1 X 10 @ 90 kg

DB incline benchpress:

1 X 20 @ 30 kg

1 X 15 @ 35 kg

1 X 10 @ 37,5 kg

1 X 10 @ 40 kg

1 X 15 @ 35 kg

Seated chest press:

1 X 20 @ 110 pounds

1 X 20 @ 130 pounds

1 X 20 @ 150 pounds

1 X 14 @ 170 pounds

1 X 10 @ 190 pounds

Flyer - cable:

1 X 20 @ 4 bloks

1 X 20 @ 5 bloks

1 X 20 @ 5 bloks

1 X 14 @ 6 bloks

TRICEPS:

Pressdown:

1 X 20 @ 25 kg

1 X 15 @ 30 kg

1 X 15 @ 35 kg

1 X 15 @ 40 kg

DB french press:

1 X 20 @ 15 kg

1 X 15 @ 17,5 kg

1 X 10 @ 20 kg

1 X 10 @ 20 kg

DB kickbacks:

1 X 20 @ 15 kg

1 X 15 @ 15 kg

1 X 10 @ 15 kg

1 X 10 @ 15 kg

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Træning fredag d. 9. marts 2007:

BAAAAACK ATTAAAACK:

Widegrip frontpulldown:

1 X 25 @ 150 pounds

1 X 20 @ 175 pounds

1 X 10 @ 200 pounds

1 X 10 @ 212,5 pounds

1 X 8 @ 225 pounds

Close- reverse-grip pulldown:

1 X 12 @ 200 pounds

1 X 12 @ 212,5 pounds

1 X 8 @ 237,5 pounds

1 X 6 @ 250 pounds

DB row:

1 X 12 @ 57,5 kg

1 X 12 @ 57,5 kg

1 X 12 @ 57,5 kg

1 X 12 @ 57,5 kg

Back-ekstension:

1 X 15 @ BW

1 X 15 @ BW + 10 kg

1 X 15 @ BW + 10 kg

1 X 15 @ BW + 10 kg

FRIDAY NIGHT BICEPS ACTION!!:

DB hammer curl:

1 X 15 @ 17,5 kg

1 X 15 @ 20 kg

1 X 10 @ 22.5 kg

1 X 8 @ 22,5 KG

Standing EZ-bar curlin'n'rowing:

1 X 15 @ 30 kg

1 X 15 @ 40 kg

1 X 10 @ 45 kg

1 X 8 @ 50 kg

Seated levercurl:

1 X 15 @ 70 pounds

1 X 12 @ 90 pounds

1 X 8 @ 110 pounds

Dropset: 1 X 10 @ 90 pounds + 1 X 7 @ 70 pounds + 1 X 7 @ 50 pounds + 1 X 5 @ 30 pounds

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Træning onsdag d. 14 marts 2007:

Skuldre:

Onearmed Arnold DB press:

1 X 20 @ 17,5 kg

1 X 20 @ 20 kg

1 X 20 @ 22,5 kg

Seated lever press - facing the seat:

1 X 20 @ 87,5 pounds

1 X 20 @ 100 pounds

1 X 15 @ 112,5 pounds

1 X 12 @ 137,5 pounds

1 X 10 @ 150 pounds

Side delts lever: (DB superset)

1 X 20 @ 90 pounds

1 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 bloks

1 X 20 @ 2 bloks

1 X 16 @ 3 bloks

Rear delt cable:

1 X 20 @ 3 bloks

1 X 20 @ 4 bloks

1 X 12 @ 5 bloks

1 X 10 @ 5 bloks

CARDIO:

Spinning 55 min - ingen stats...

:4thumbup:

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Træning fredag d. 16. marts 2007:

CHEST:

BB benchpress:

1 X 25 @ 20 kg

1 X 20 @ 60 kg

1 X 20 @ 80 kg

1 X 20 @ 90 kg

1 X 12 @ 100 kg

DB incline chestpress:

1 X 20 @ 35 kg

1 X 12 @ 37,5 kg

1 X 10 @ 40 kg

1 X 6 @ 45 kg

1 X 12 @ 35 kg

Flyer cable:

1 X 20 @ 4 bloks

1 X 20 @ 5 bloks

1 X 12 @ 6 bloks

1 X 12 @ 6 bloks

TRICEPS:

Pressdown:

1 X 20 @ 20 kg

1 X 20 @ 25 kg

1 X 20 @ 30 kg

1 X 20 @ 35 kg

DB kickbacks:

1 X 20 @ 12,5 kg

1 X 15 @ 15 kg

1 X 12 @ 17,5 kg

DB french press:

1 X 20 @ 15 kg

1 X 20 @ 17,5 kg

1 X 12 @ 20 kg

1 X 10 @ 20 kg

CARDIO:

Spinning 55 min - ingen stats..

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... og endnu mere nedtur da Svendborg tabte i går :nonono:

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:

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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! :crazy:

DELT-TØJET:

Arnold DB press:

1 X 20 @ 15 kg

1 X 20 @ 17,5 kg

1 X 12 @ 20 kg

1 X 12 @ 25 kg

Lever-press Facing the seat:

1 X 20 @ 75 kg

1 X 15 @ 87,5 kg

1 X 12 @ 100 kg

1 X 8 @ 125 kg

Sidedelts lever:

1 X 12 @ 80 kg

1 X 12 @ 90 kg

1 X 10 @ 110 kg

Rear delts cable:

1 X 20 @ 2 bloks

1 X 15 @ 3 bloks

1 X 15 @ 3 bloks

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Træning fredag d. 30. marts 2007:

WHEEELS:

BB back-squat:

1 X 20 @ 20 kg

1 X 15 @ 60 kg

1 X 12 @ 100 kg

1 X 8 @ 130 kg

1 X 4 @ 150 kg

1 X 8 @ 110 kg

Seated leg press:

1 X 15 @ 160 kg

1 X 12 @ 240 kg

1 X 12 @ 280 kg

1 X 12 @ 280 kg

Plateloaded one-legged legcurl:

1 X 15 @ 20 kg

1 X 12 @ 30 kg

1 X 12 @ 40 kg

1 X 8 @ 45 kg

Leg-extension:

1 X 12 @ 190 kg

1 X 12 @ 210 kg

1 X 12 @ 230 kg

1 X 8 @ 230 kg

Seated calf raises:

1 X 20 @ 30 kg

1 X 20 @ 40 kg

1 X 20 @ 50 kg

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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 kg

1 X 8 @ 100 kg

DB incline chestpress:

1 X 15 @ 35 kg

1 X 12 @ 37,5 kg

1 X 10 @ 40 kg

1 X 10 @ 37,5 kg

Cable flyer:

1 X 20 @ 3 bloks

1 X 15 @ 4 bloks

1 X 12 @ 5 bloks

1 X 12 @ 5 bloks

TRICEPS:

Pressdown:

1 X 20 @ 20 kg

1 X 20 @ 25 kg

1 X 15 @ 30 kg

1 X 12 @ 35 kg

DB frenchpress:

1 X 15 @ 17,5 kg

1 X 12 @ 20 kg

1 X 12 @ 20 kg

1 X 10 @ 22,5 kg

Closegrip BB benchpress:

1 X 15 @ 50 kg

1 X 15 @ 70 kg

1 X 10 @ 80 kg

CARDIO:

20 min arc trainer..

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Stats for marts måned:

CARDIO:

10 timers spinning!

Pumping Iron:

8 workouts!

Sætfordeling:

Skuldre: 44 sæt

Bryst: 33 sæt

Ben: 21 sæt

Ryg: 32 sæt

Biceps: 12 sæt

Triceps: 38 sæt

Vanvittig 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!!

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Træning tirsdag d. 3. april 2007:

WHEELS:

BB back-squat:

1 X 20 @ 20 kg

1 X 20 @ 60 kg

1 X 12 @ 100 kg

1 X 8 @ 120 kg

1 X 6 @ 140 kg

Onelegged plateloaded legcurl:

1 X 20 @ 20 kg

1 X 12 @ 30 kg

1 X 12 @ 40 kg

1 X 12 @ 45 kg

Leg extension:

1 X 15 @ 190 pounds

1 X 12 @ 210 pounds

1 X 10 @ 230 pounds

1 X 12 @ 230 pounds

Cable adductor/abductor:

1 X 20 @ 2 bloks

1 X 20 @ 2 bloks

1 X 20 @ 2 bloks

GUNS:

DB curl:

1 X 12 @ 17,5 kg

1 X 12 @ 17,5 kg

1 X 8 @ 20 kg

1 X 12 @ 17,5 kg

EZ bar curls:

1 X 15 @ 40 kg

1 X 12 @ 40 kg

1 X 12 @ 40 kg

1 X 10 @ 40 kg

CARDIO:

56 min spinning - mig selv som instruktør! SUPER time - mega knald på..

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Træning fredag d. 6 april 2007:

PAAAATTHEER:

BB Bench press:

1 X 20 @ 20 kg

1 X 20 @ 60 kg

1 X 15 @ 80 kg

1 X 12 @ 90 kg

1 X 8 @ 100 kg

1 X 10 @ 90 kg

Incline DB press:

1 X 20 @ 30 kg

1 X 15 @ 35 kg

1 X 12 @ 37,5 kg

1 X 8 @ 40 kg

1 X 10 @ 37,5 kg

Low incline Smith press:

1 X 20 @ 55 kg

1 X 16 @ 65 kg

1 X 14 @ 75 kg

1 X 14 @ 75 kg

Flyer cable:

1 X 20 @ 3 bloks

1 X 15 @ 4 bloks

1 X 15 @ 5 bloks

1 X 12 @ 6 bloks

GUNSSSSSSSZZ:

DB curl:

1 X 20 @ 15 kg

1 X 20 @ 17,5 kg

1 X 20 @ 20 kg

Superset DB curl + isolation curl:

1 X 20 @ 17,5 kg + 1 X 10 @ 8 kg

1 X 20 @ 17,5 kg + 1 X 10 @ 8 kg

1 X 20 @ 17,5 kg + 1 X 10 @ 8 kg

Seated lever curl:

1 X 15 @ 50 pounds

1 X 15 @ 70 pounds

1 X 10 @ 90 pounds

CARDIO:

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..

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Træning lørdag d. 7. april 2007:

BACK-ATTACK:

BB Deadlift:

1 X 20 @ 60 kg

1 X 12 @ 100 kg

1 X 12 @ 120 kg

1 X 10 @ 140 kg

1 X 4 @ 160 kg

1 X 21 @ 100 kg

widegrip pulldown:

1 X 20 @ 137,5 pounds

1 X 20 @ 167,5 pounds

1 X 20 @ 175 pounds

1 X 20 @ 187,5 pounds

Closegrip pulldown:

1 X 10 @ 167,5 pounds

1 X 10 @ 175 pounds

1 X 10 @ 175 pounds

1 X 10 @ 200 punds

Hi widegrip row:

1 X 15 @ 50 pounds

1 X 15 @ 70 pounds

1 X 15 @ 90 pounds

Back ekstensions:

1 X 20 @ bw

1 X 20 @ bw

1 X 20 @ bw

MAVSE TRÆNING:

Roman chair situps:

1 X 20 @ bw

1 X 20 @ bw + 10 kg

1 X 20 @ bw + 10 kg

Hanging leg raises:

1 X 10 @ bw

1 X 10 @ bw

1 X 10 @ bw

Hanging leg crunches:

1 X 10 @ bw

1 X 10 @ bw

1 X 10 @ bw

Jackknife's:

1 X 15 @ bw

1 X 15 @ bw

1 X 15 @ bw

Lækker træning hvor der, på rygtræningen, blev brændt igennem sammen med Sune Slatten AKA Sune CityFitness AKA Sune FitnessDK Århus AKA Sune Tilt!! :4thumbup:

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Træning mandag d. 9. april 2007:

PATTØJ:

BB Benchpress:

1 X 20 @ 20 kg

1 X 20 @ 60 kg

1 X 15 @ 80 kg

1 X 12 @ 100 kg

1 X 6 @ 110 kg

1 X 12 @ 80 kg

DB incline press:

1 X 14 @ 35 kg

1 X 10 @ 37,5 kg

1 X 10 @ 40 kg

1 X 5 @ 47,5 kg

1 X 8 @ 37,5 kg

Pec dec lever:

1 X 20 @ 40 kg

1 X 16 @ 55 kg

1 X 12 @ 65 kg

1 X 10 @ 75 kg

TRICEPS:

DB French press:

1 X 20 @ 12,5 kg

1 X 15 @ 15 kg

1 X 15 @ 17,5 kg

1 X 10 @ 20 kg

Press down:

1 X 20 @ 25 kg

1 X 18 @ 30 kg

1 X 15 @ 35 kg

1 X 12 @ 40 kg

CARDIO:

20 min arctrainer...

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