upcommingchamp Posted July 2, 2013 Report Share Posted July 2, 2013 (edited) Træning mandag 18-19,45dødløft1x8@bar1x6@601x6@901x4@1201x3@1401x3@1601x2@1805x1@200sitfleg 3x10@90glute ham raise 3x8leg curl 4x8hiv til bryst 4x15nak 3x15curl ez stang 3x10Måltid (6:00 - 7:59) Minimælk, Kløverblomst 1000 g 35 48 5 Måltid (8:00 - 9:59) Oksekød, hakket 5-8% 200 g 42 0 13 Pasta, fuldkorn (Firenze) 80 g 10,4 52 1,6 Måltid (12:00 - 13:59) Pasta, Firenze (hvid) 100 g 12,0 72,0 1,5 Oksekød, hakket 8-12% 80 g 16,8 0 8 Måltid (14:00 - 15:59) Oksekød, hakket 5-8% 200 g 42 0 13 Pasta, fuldkorn (Firenze) 80 g 10,4 52 1,6 Måltid (20:00 - 21:59) Minimælk, Kløverblomst 1000 g 35 48 5 Daglig total P 203,6 K 272 F 48,7 = 2340,7 KaclEnergi fordeling 34.7% 46.5% 18.5% morgen vægt 93 Edited July 2, 2013 by upcommingchamp Quote Link to comment Share on other sites More sharing options...
BLACKICE Posted July 2, 2013 Report Share Posted July 2, 2013 Jammen velkommen til. Din log ville være 100% mere spændende hvis du fortalte lidt om dig selv. Solide løft ellers (-: Quote Link to comment Share on other sites More sharing options...
TRS Posted July 2, 2013 Report Share Posted July 2, 2013 Ny læser.. Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 3, 2013 Author Report Share Posted July 3, 2013 (edited) Træning onsdagBænkpress1x10@bar1x8@501x6@705x3@902x3@95Bænkpress sling shot2x3@901x3@1102x3@1201x2@125flad db 1x8@401x6@401x8@351x6@35Cable cross 5x15Triceps extention 4x10-15Push down 3x10Fransk Press 3x12Side lat 3x12Skulder Press 3x10Fod for fodayMåltid (6:00 - 7:59) Minimælk, Kløverblomst 1000 gMåltid (8:00 - 9:59) Kylling filet 200 g Pasta, fuldkorn (Firenze) 70 gMåltid (12:00 - 13:59) Oksekød, tykstegsfiletMåltid (16:00 - 17:59)Kylling filet, Grovbolle 100 guMåltid (18:00 - 19:59)Minimælk, Kløverblomst 700 gMåltid (20:00 - 21:59) Oksekød, mørbrad 125 g Kartoffel både, Barbecue, Flensted 70 gMåltid (22:00 - 23:59) Proteinpulver 80% 35 gDaglig total 222,55 203,5 45,8 2116,4Morgen vægt 92,3 Edited July 4, 2013 by upcommingchamp Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 7, 2013 Author Report Share Posted July 7, 2013 Træning lørdagSquat1x8@bar1x6@501x5@701x4@1001x3@1301x3@1502x2@1602x1@165Bænk1x10@bar1x8@501x6@701x3@903x1@1101x1@1152x1@110Mili Press1x10@bar1x10@401x10@451x10@501x10@55Calv raises 3x15Bengover lat raises 3x15Sitting legcurl 3x15Planken 2x30-45 sek med 15 kgCrunch maskine 3x10-15FoodMåltid (10:00 - 11:59)Hel æg 1 stk, 4 stk.Bacon, alm stege 70 g 9,1 0 29,4 Måltid (14:00 - 15:59)Minimælk, Kløverblomst 1000 g 35 48 5Måltid (16:00 - 17:59)Proteinpulver 80% 40 g 32 6 0,8 159,2Måltid. (18:00 - 19:59) en tur på flammen tør ikke tænke på hvor meget der røg ned.Daglig total 102,5. 56,4 60 1175,6Energi fordeling 34.7% 19.1% 46% Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 8, 2013 Author Report Share Posted July 8, 2013 (edited) Træning mandag på aften holdetBænk1x10@bar1x5@602x4@722x3@856x3@95Squat1x10@bar1x5@601x5@951x4@1152x3@1325x3@152 knæbind Bænk1x5@601x5@725x5@85Cable cros 5x10Squat1x5@1051x4@1225x3@142 knæbindGood morning 5x5FoodMåltid (6:00 - 7:59)Æggehvide 3 stk.Minimælk, Kløverblomst 200 gMåltid (8:00 - 9:59)Oksekød, hakket 8-12% 125 gPasta, fuldkorn 100 gMåltid (12:00 - 13:59)Mini Rugbrød, solsikke, Gamle Mølle 150 gMakrel i tomat 50 g Hel æg 1,5 stk Leverpostej, Stryhns 40 gMåltid (14:00 - 15:59)Oksekød, hakket 8-12% 240 g Pasta, fuldkorn 100 gMåltid (18:00 - 19:59) Pølse, hot dog 150 g Pommes Frites 80 g Måltid (22:00 - 23:59)Proteinpulver 80% 50 g Daglig total 209,87 245,72 122,26 2922,7 Edited July 8, 2013 by upcommingchamp Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 9, 2013 Author Report Share Posted July 9, 2013 Træning tirsdagCykkel 10 km tid 27:43Food for today]Måltid (6:00 - 7:59)Minimælk, Kløverblomst 1000 gMåltid (8:00 - 9:59)Oksekød, hakket 8-12% Pasta, fuldkorn (Firenze) 70 gMåltid (12:00 - 13:59)Rugbrød, Hercules, Grovbrød 150 g Hel æg 1 stkMakrel i tomat, Glyngøre 40 g Leverpostej, Den Grønne Slagter 40 g Måltid (14:00 - 15:59)Oksekød, hakket 8-12% 160 g Pasta, fuldkorn 70 gMåltid (18:00 - 19:59)Oksekød, Flanksteak, afpudset 150 g Kartoffel 70 gMåltid (20:00 - 21:59) Proteinpulver 80% 50 g Daglig total 214,23 218,53 66,31 2327,83 Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 10, 2013 Author Report Share Posted July 10, 2013 Træning onsdagDødløftOpv1x5@1051x4@1252x3@1473x6@167BænkOpv1x5@601x5@722x4@772x3@852x2@952x1@1052x2@952x3@951x4@901x6@851x8@771x10@651x12@60Dødløft fra kasser (under knæ)1x5@1252x4@1423x3@1674x2@177Cable cross 5x15Abs 4x10Lunges 5x5 Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 12, 2013 Author Report Share Posted July 12, 2013 Træning fredagSquatOpv1x5@952x4@1152x3@1325x2@152 knæbindBænkOpv1x5@602x4@722x3@853x5@95Squat1x5@1052x4@1154x4@132Goodmorning siddende 5x10Dips 5x10@bw Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 21, 2013 Author Report Share Posted July 21, 2013 Træning søndag golds gym lillestrømSquat Opv1x8@bar1x5@601x5@901x4@1201x3@1401x2@1601x1@1701x1@1801x4@1401x5@120BænkOpv1x5@501x5@801x3@1001x2@1101x1@1201x1@1301x8@80Chest Press 3x10Baglårscurl 3x12One leg Press 3x10Frankpress 3x10 Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 26, 2013 Author Report Share Posted July 26, 2013 Træning fredagSquat1x8@bar1x5@601x4@901x4@1201x3@1404x2@160Bænk1x10@bar1x5@501x5@701x4@801x4@901x3@1004x2@110Flys 3x20-40Glute ham raise 3x8-10Crunch 3x10-15 Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 29, 2013 Author Report Share Posted July 29, 2013 (edited) Træning mandagSquat1x8@bar1x5@601x5@1002x4@1206x4@140Bænk pause1x8@bar1x5@601x5@801x4@1001x3@1154x3@120Squat 2 sek pause i bunden1x3@1001x3@1201x3@1401x2@1601x2@170 pr1x1@180 prBænk klods 21x3@1001x3@1103x3@120 Edited July 31, 2013 by upcommingchamp Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted July 31, 2013 Author Report Share Posted July 31, 2013 Træning onsdagDødløft1x8@bar1x5@601x5@1102x4@1401x3@1601x2@1801x3@210 pr3x3@180Bænk1x10@bar1x8@601x6@801x4@901x3@1001x2@1101x3@1001x4@901x8@801x10@60Dødløft1x3@1103x3@140Glute ham raise 3x8-10Crunch 3x15Leg curl 2x10-20Hip raise 3x10-20 Quote Link to comment Share on other sites More sharing options...
upcommingchamp Posted August 4, 2013 Author Report Share Posted August 4, 2013 Træning lørdagSquat1x8@bar1x5@602x4@1001x3@1201x3@1401x2@1603x1@170Bænk1x10@bar1x6@601x5@801x4@901x3@1004x2@110One leg curl 3x10Cabel 3x15-20Dips 3x15 Quote Link to comment Share on other sites More sharing options...
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