TKGreen Posted April 22, 2009 Report Share Posted April 22, 2009 Jeg har ca. 2½ års træningserfaring, og pt. ligger jeg på en vægt der hedder de 70 kg med en fedtprocent på omkring 9-10%.Mit mål er, at opnå et sommerform jeg er tilfreds med til sommer, da jeg de sidste sommere har rendt rundt med en fedtprocent over de 10%. Quote Link to comment Share on other sites More sharing options...
TKGreen Posted April 22, 2009 Author Report Share Posted April 22, 2009 Dagens træning:Proneret chins med bredt greb:10 @ bw10 @ bw10 @ bw- Samt udstræk som opvarmning.Barbell rows:05 @ 60 kg05 @ 70 kg05 @ 70 kg05 @ 70 kg05 @ 70 kg05 @ 70 kg- Kørt rigtig strict med så vandret ryg som mulig og squeeze i toppenSupersættet medDumbell side lateral raise:06 @ 12 kg06 @ 12 kg06 @ 12 kg06 @ 12 kg06 @ 12 kgBarbell benchpress:10 @ 60 kg05 @ 70 kg05 @ 80 kg05 @ 90 kg05 @ 95 kg05 @ 100 kg05 @ 100 kg04 @ 105 kg - Personlig rekord- Ganske udemærketDumbell incline flies:06 @ 20 kg06 @ 20 kg06 @ 22 kg06 @ 22 kg06 @ 22 kgSupersættet med:Dumbell seated shoulderpress:10 @ 12 kg06 @ 20 kg06 @ 20 kg06 @ 22 kg06 @ 22 kg06 @ 22 kg- Fokus på fuld romBred supineret front pulldown:10 @ 70 kg06 @ 80 kg06 @ 85 kg06 @ 80 kg06 @ 80 kg06 @ 80 kgBarbell lunges:06 @ 30 kg06 @ 45 kg06 @ 45 kg06 @ 45 kg06 @ 45 kgLegpress:06 @ 10006 @ 11006 @ 11006 @ 11006 @ 110- Hoftebøjeren er godt brændt af efterhåndenDumbell bent over rear lateral raise:06 @ 1206 @ 1206 @ 1206 @ 12- Let, men oplevede smerter i venstre skulderSupersættet medBarbell curl:06 @ 3506 @ 3506 @ 3506 @ 35Ganske udemærket træning med god kontakt, sved på panden og pump. Næste træning bliver på fredag. Quote Link to comment Share on other sites More sharing options...
TKGreen Posted April 23, 2009 Author Report Share Posted April 23, 2009 Dagens lactate-inducing workout:Circuit a:A1 Barbell Benchpress:15 @ 55 kg15 @ 55 kg15 @ 55 kg- Ret nemt, men doms fra i gårA2 Dumbell walking lunge:15 @ 2x12 kg15 @ 2x12 kg16 @ 2x12 kgA3 Dumbell row with both arms:15 @ 20 kg15 @ 20 kg15 @ 22 kg A4 Dumbell SLDL:15 @ 20 kg15 @ 20 kg14 @ 22 kgA5 Crunches på bold:15 @ bw15 @ bw15 @ bwCircuit b:B1 Dumbell shoulderpress:17 @ 12 kg17 @ 12 kg20 @ 12 kgB2 Leg extensions:17 @ 40 kg17 @ 45 kg17 @ 45 kgB3 Front pulldown med supineret greb:17 @ 55 kg17 @ 55 kg17 @ 60 kgB4 Dumbell swings:17 @ 12 kg17 @ 12 kg17 @ 12 kgB5 Crunches:17 @ bw17 @ bw17 @ bwCircuit c:C1 Barbell curl:20 @ 20 kg20 @ 20 kg20 @ 20 kgC2 Dumbell calf raise:20 @ 16 kg20 @ 12 kg20 @ 10 kgC3 Cable pushdown:20 @ 30 kg20 @ 30 kg20 @ 30 kgC4 Dumbell side lateral raise:20 @ 06 kg20 @ 06 kg20 @ 06 kgC5 Crunches:20 @ bw20 @ bw20 @ bwGanske udemærket omgang på ca. 50 min Quote Link to comment Share on other sites More sharing options...
TKGreen Posted April 25, 2009 Author Report Share Posted April 25, 2009 Dagens heavy fullbodyA1 Dumbell incline benchpress:05 @ 36 kg05 @ 36 kg05 @ 36 kg05 @ 36 kg04 @ 36 kgA2 Dumbell incline flies:05 @ 22 kg05 @ 22 kg05 @ 22 kg05 @ 20 kg04 @ 20 kg- Fin omgang. Godt brændt afB1 Cable front pulldown w. neutral grip:05 @ 80 kg05 @ 85 kg05 @ 80 kg05 @ 80 kg06 @ 80 kgB2 TG one hand low row:05 @ 110 kg05 @ 110 kg05 @ 110 kg05 @ 110 kg05 @ 110 kgC1 Barbell seated shoulderpress:06 @ 35 kg06 @ 35 kg06 @ 35 kg06 @ 35 kg06 @ 35 kg- Stille og rolig omgang pga. v. skulder.C2 Dumbell side lateral raise:05 @ 12 kg05 @ 12 kg05 @ 12 kg05 @ 12 kg05 @ 12 kg- VagtD1 TG legpress:05 @ 150 kg05 @ 150 kg05 @ 150 kg05 @ 150 kg05 @ 150 kgD2 Barbell lunges:06 @ 45 kg06 @ 45 kg06 @ 45 kg05 @ 45 kg05 @ 45 kgE1 EZ curls:05 @ 40 kg05 @ 50 kg05 @ 50 kg05 @ 50 kg05 @ 50 kgE2 EZ reverse curl:06 @ 25 kg06 @ 25 kg06 @ 25 kg06 @ 25 kg06 @ 25 kgF1 Cable rope pushdown:05 @ 30 kg05 @ 30 kg05 @ 30 kg05 @ 30 kgF2 Dips:06 @ bw+1006 @ bw+1006 @ bw+1006 @ bw+10- Easy, men ikke mulighed for mere vægtF3 Cable facepull w. rope:06 @ 25 kg06 @ 25 kg06 @ 25 kg06 @ 25 kgGodkendt omgang Quote Link to comment Share on other sites More sharing options...
TKGreen Posted April 28, 2009 Author Report Share Posted April 28, 2009 Dagens omgang:WG OH Chin ups:15 @ bw15 @ bw10 @ bw - dead hang10 @ bw - dead hangBarbell Benchpress:15 @ 50 kg05 @ 85 kg05 @ 95 kg06 @ 95 kg05 @ 95 kg05 @ 95 kg10 @ 85 kgBarbell rows:10 @ 50 kg06 @ 80 kg06 @ 80 kg06 @ 80 kg06 @ 80 kgSupersættet medDumbell incline flies:08 @ 22 kg08 @ 22 kg08 @ 22 kg08 @ 22 kgDumbell shoulderpress:08 @ 22 kg08 @ 22 kg08 @ 22 kg08 @ 22 kgSupersættet medDumbell side lateral raise:10 @ 09 kg10 @ 09 kg10 @ 09 kg10 @ 09 kg45 grader benpres:06 @ 200 kg06 @ 200 kg06 @ 200 kg06 @ 200 kgStanding leg curl:08 @ 30'08 @ 30'08 @ 30'08 @ 30'Hyperextensions:10 @ bw+1010 @ bw+1010 @ bw+10+ Noget gun træning Quote Link to comment Share on other sites More sharing options...
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