SugarCake Posted February 14, 2012 Author Report Share Posted February 14, 2012 (edited) TirsdagStyrketræningBænk87,5 x 5100 x 3110 x 187,5 x 1495 x 595 x 5Chins (kv 97)1065441= 30Milpress40 x 850 x 850 x 750 x 6Biceps40 x 645 x 545 x 540 x 6CardioRodmaskine30 sek hårdt - 15 sek let26 repshårdt..! :-) Edited February 14, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 14, 2012 Author Report Share Posted February 14, 2012 (edited) -- 2 indlæg... Edited February 14, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 15, 2012 Author Report Share Posted February 15, 2012 OnsdagStyrketræningDeadlift120 x 5130 x 5140 x 2150 x 1130 x 5plateau 6 cm, lidt længere løft...90 x 590 x 5Lunges 40kg x 20 (føltes ikke så hårdt) 40kg x 2040kg x 10 og uden restitusion squat 40kg x 25Mave6 hårde set i pull-up barObliques (sidebends)30kg x 1230kg x 1226kg x 1526kg x 1520kg x 20Løb - 30 min fartlek Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 16, 2012 Author Report Share Posted February 16, 2012 TorsdagStyrketræningBenchwarm 50,70,90100x5x5Mil-press40x850x850x850x740x10Sidløft m håndvægt, 9kg10 reps, 3 setCardioRulleski1h 08 min142 bpmSne, regn og blæst (sne er ikke så godt ) Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 17, 2012 Author Report Share Posted February 17, 2012 (edited) FredagCardioLøb 35 min Edited February 17, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 21, 2012 Author Report Share Posted February 21, 2012 Lørdag-Søndag-Mandag-TirsdagStyrketræningBænkpress100kg x5 + 80kg x5 (dropset)3 set100kg x4 + 80kg x5 + 60kg x 51 setLøb36 min (skov)80% bpm (161 bpm) Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 23, 2012 Author Report Share Posted February 23, 2012 (edited) OnsdagStyrketræningChins superset17kg x 3 + 3 kv17kg x 3 + 3 kv12kg x 3 + 3 kv12kg x 3 + 3 kvLying row70kg x 670kg x 670kg x 670kg x 670kg x 6Lat pulldown80kg x 1080kg x 1080kg x 1080kg x 10Bicepcurls8 set, 40kgCardioRulleski1h 32 min15,2km 135 bpm (68-70%)blæst op til 20 m/s og regn. 3 grader varmt. Rulleski er fandme optimal distanstræning med minimal risiko for skader (hvis man ikke falder, hehe). I foråret, til sommern må jeg komme op i 2-3h per gang med den samme intensitet som nu. Edited February 23, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 24, 2012 Author Report Share Posted February 24, 2012 Torsdag- nadalidt halv-syg så jeg følte at jeg sku ta det roligt.Fredagløb, bakke-fartlek i terræn. 38 min 161 bpmstyrketræning BenchWarmup 50,80,90110 x 6 PB!!!!!115 x 3 Superset. no rest, min makker skifter vægte.110 x 3 + 100 x 3105 x 3 + 90 x 5100 x 5 + 90 x 3100 x 4 + 90 x 3 + 50 x 7 (explosivt)3 min max chins, kv = 98 kg19 st5+4+3+3+2+1+1Lat-pulldown80 x 10 80 x 1080 x 10Rolig komplement-træningBicepcurls ez30 x 1030 x 1030 x 1020 x 10 slow20 x 10 slowTricepext35 x 1030 x 10Rodmaskine c2Crossfit "wod" 250m for time, 45 sek rest.8 reps.En god dag!!! Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 25, 2012 Author Report Share Posted February 25, 2012 Den neste uge starter jeg min marchtræning! Min plan er løb x km og direkt march x km. Vægt = 8 kgMandag og fredag! Hvis jeg er for slow vil jeg gøre 150 lunges som straf. Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 25, 2012 Author Report Share Posted February 25, 2012 LørdagJeg var i centret for at gøre lidt deadlifts, men det var fyldt op. Istedet for deadlidts:CardioCrosstrainerTid: 0:30:48 Bpm: 141Rodmaskine C2Tid: 0:15:45Bpm: 131CrosstrainerTid: 0:20:34Bpm: 145Rolig cykling (cooldown)Tid: 0:10:08Bpm: 113Aktiv tid: 1h 5 minTotal tid: 1h 15 min Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 26, 2012 Author Report Share Posted February 26, 2012 (edited) - Edited March 1, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 27, 2012 Author Report Share Posted February 27, 2012 (edited) MandagCardio Løb 6km 151 bpmStøvler, rygsæk på og lidt vand i maven; total pause måske 8 min.March :walking: 6km 7kg + støvlerSpeed: 7.13km/hNu er jeg startet op med marchtræning! Når jeg marcher så må jeg ikke lytte på mp3 etc, så bliver det lidt ekstra psykisk træning.I aften er det lidt styrketræning på skemaetedit;Styrketræning Bench 70kg x 20 70kg x 20 70kg x 20 70kg x 20 70kg x 20Pull-ups 3 min maxKv (98) + 8kg 15 repsCablerow90kg x 8 x 5Mavemaskine40kg x 25 x 5 Edited February 27, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted February 29, 2012 Author Report Share Posted February 29, 2012 Min kærestes fødselsdag stoppede tirsdagens træning. Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 1, 2012 Author Report Share Posted March 1, 2012 (edited) Edit: AFLYST (jeg må godt træne lidt mere før jeg starter med march 3 ganger per uge. Gentag!Skemae til de neste 4 uger!U 1 - :walking: 1. 7km + 7km march (sub 8.30min/km)2. Rulleski 18 km3. 6km + 6km march (sub 8.30min/km)4. Cykling 40km5. 6km + 6km march (sub 8.30min/km)6. 5km rolig -140bpm / rest7. U 2 1. 7km + 7km march (sub 8.30min/km)2. Rulleski bakkeinterval (6 reps)3. Interval-løb 1min-30 sek rest x 164. Cykling 50km5. 7km + 7km march (sub 10.30min/km)6. 5km rolig -140bpm7.U 3 - 1. 7km + 7km march (sub 8.30min/km)2. Rulleski 20km3. 7km + 7km march (sub 8.30min/km)4. Cykling 50km5. 6km + 6km march (sub 8.30min/km)6. 5km rolig -140bpm / rest7. U 4 1. 7km + 7km march (sub 8.30min/km)2. Rulleski bakkeinterval (7 reps)3. Interval-løb 1min-30 sek rest x 184. Cykling 60km5. 7km + 7km march (sub 10.30min/km)6. 5km rolig -140bpm/rest7. Edited March 8, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 1, 2012 Author Report Share Posted March 1, 2012 Jeg har onsdag, torsdag ikke varet helt rask. Så jeg må godt ta lidt rest. Hvis jeg er heldig er jag måske tilbage i skoven imorgen, Fredag.Onsdag:Fiskeritur med 25kg rygsæk (ekstra vægt = marchtræning ) Styrketræning;Lunges 50kg x 1650kg x 1650kg x 1640kg x 20Torsdags træning:Bænkpres20,50, 80, 100 warmup120 x 1120 x 2120 x 1100-80 dropsets:5-5 reps, 4-6 reps, 5-5 reps80-60 dropset: 14-8 reps (fail på 8)Militarypress (siddende)40x10x5Tricep extensions30x1035x835x835x830x10 Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 5, 2012 Author Report Share Posted March 5, 2012 (edited) Fredag, lørdag = sygSøndagLøbetur 42 minBpm - ukendt Edited March 5, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 6, 2012 Author Report Share Posted March 6, 2012 MandagLøb44 min153 bpmTirsdagStyrketræningBenchpress60,80100x10115x3115x3110x5100x7Widegrip bench60x1270x1070x1070x10Dips1010Tricep-pushdowns30x1022,5x8Overbelastning i albuenSideløft m håndvægt8/9kg x 1512121210Let i mavemaskine4 setObliques (let)3 setCardioCykling1 h136 bpmMed 4 bakke-intervaller 1,30 min per gang og lidt øvrig fartlek Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 8, 2012 Author Report Share Posted March 8, 2012 (edited) Onsdag Styrketræning Lying row 40,50 warmup70x580x580x580x570x870x6 Lat pulldown, slow med v-grip75 x 675 x 675 x 675 x 5Deadlift70x1090x1090x1090x1090x10Bicepcurls8 setReversed curls3 setCardioLøb1h 5 min i skoven, hårdt!!, ikke så rask i benen fra tirsdags bakke-intervaller.TorsdagCardioCykel - "distans"tur 46 min 134 bpmCooldown 15 min109 bpm Edited March 8, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 9, 2012 Author Report Share Posted March 9, 2012 Fredag!! :-)StyrketræningBenchpress110 x 4110 x 4110 x 4110 x 495 x 695 x 6Narrow-grip-bench, slow70x870x870x870x8Chins106555 negative5 negativeMilpress50x1260x855x10Lat pulldown t-bar80 x 880 x 880 x 8Bicepcurls40x640x640x6Cardio40 min terrænløb154 bpm Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 12, 2012 Author Report Share Posted March 12, 2012 (edited) MandagDistansløb i terræn1h 10 min153 bpmStyrketræningchins, pull-ups.Måske 10 setRoddmaskine HIIT30-1512 Reps Edited March 13, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 13, 2012 Author Report Share Posted March 13, 2012 TirsdagStyrketræningLidt lette presse-øvelser og lidt tricep-pushdowns etc. Måske 40 min.CardioCykling -bakkeintervall, 5 reps, rest-time = vejen ned Total tid: 57 min Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 14, 2012 Author Report Share Posted March 14, 2012 OnsdagCardioCykel (racer)1h 37 min 128 bpm - er ikke god nok til en mere stabil medelpuls.Løb (direkt, a la triathlon)23.35 min 147 bpm Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 15, 2012 Author Report Share Posted March 15, 2012 TorsdagLet styrketræningnarrow grip bench 90kg x 5 reps x 6 set Lidt military-presses med 50 kg, måske 10 reps.CardioRulleski - distans 56 min143 bpm Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 16, 2012 Author Report Share Posted March 16, 2012 (edited) Fredag Løb59 min 40 sekStyrketræningDeadlift 110kg x 10 reps110kg x 10 reps110kg x 10 reps110kg x 10 repsMavemaskine45kg x 2045kg x 1545kg x 1545kg x 1545kg x 1545kg x 1545kg x 12Legcurls50kg x 15 reps Edited March 16, 2012 by SugarCake Quote Link to comment Share on other sites More sharing options...
SugarCake Posted March 18, 2012 Author Report Share Posted March 18, 2012 SøndagCykling -landsvej1h 8 bakke-intervaller. Quote Link to comment Share on other sites More sharing options...
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