mugge Posted November 20, 2013 Author Report Share Posted November 20, 2013 5 km på løbebånd v.1% stigning, 22,44 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted November 21, 2013 Author Report Share Posted November 21, 2013 Wendler 5 3 14. uge 2. dagSquat5x30 kg5x40 kg5x 50 kgHyperextensions3x12x BW+ 10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 22, 2013 Author Report Share Posted November 22, 2013 (edited) Wendler 5 3 14. uge 3. dagBænkpres5x25 kg5x30 kg5x 35 kgClose grip BP3x10x35 kgDB Biceps curls2x9x16 kg Edited November 22, 2013 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 23, 2013 Author Report Share Posted November 23, 2013 Lang langsom løbetur rundt om søerne 9,5 km. Ingen tidstagning Quote Link to comment Share on other sites More sharing options...
mugge Posted November 25, 2013 Author Report Share Posted November 25, 2013 Wendler 5 3 14. uge 4. dagSquat5x30 kg5x40 kg5x50 kgGood mornings3x10x45 kgBOR3x10x 55 kg Så kom jeg gennem første cyklus af Wendler 531. jg går så igang med næste cyklus med en vægtøgning på 2,5 kg for milipres og bænkpres og 5 kg i squat. Det har passet mig fint at lave Wendler med de korte træningspas. Jeg har kunne passe løbetræningen ved siden af, så det ser lovende ud. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 29, 2013 Author Report Share Posted November 29, 2013 Wendler 5 3 12. cyklus, 1. uge 1. dagSquat5x 65 kg5x 75 kg6x 85 kgDB bænkpres3x8x22 kgHyperextensions3x12x BW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 30, 2013 Author Report Share Posted November 30, 2013 Lang langsom løbetur rundt om søerne 9,0 km. Ingen tidstagning Quote Link to comment Share on other sites More sharing options...
mugge Posted December 1, 2013 Author Report Share Posted December 1, 2013 Wendler 5 3 12. cyklus, 1. uge 2. dagBækpres5x 35 kg5x 45 kg8x 50 kgClose grib bænkpres3x10x35 kgDB curls10x16 kg7x16 kg3x16 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 2, 2013 Author Report Share Posted December 2, 2013 Wendler 5 3 12. cyklus, 1. uge 3. dagMilipres 5x30 kg 5x30 kg11x35 kgPull ups6x BW6x BW6x BW4x BW3x BWHyper extension2x 8xBW+15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 4, 2013 Author Report Share Posted December 4, 2013 6,5 km på løbebånd ved 1 % stigning. 35 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted December 6, 2013 Author Report Share Posted December 6, 2013 Wendler 5 3 12. cyklus, 1. uge 4. dagSquat5x 60 kg5x 70 kg7x 75 kgGood mornings3x10x47,5 kgBOR3x10x 55 kgPull ups: Lille Paveltrappe5xBW4x BW3x BW2x BW1x BW Quote Link to comment Share on other sites More sharing options...
mugge Posted December 9, 2013 Author Report Share Posted December 9, 2013 På grund af en godt nok let smerte i knæet, holder jeg løbepause frem til jul.Wendler 5 3 12. Cyklus, 2. uge 1. dagMilipres10x 20 kg 3x 30 kg 3x 35 kg 7x 40 kgPull ups6x BW6x BW4x BW4x BW4x BWHyper extensions3x10x BW+ 15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 11, 2013 Author Report Share Posted December 11, 2013 Wendler 5 3 12. Cyklus, 2. uge 2. dagMilipres10x 20 kg 3x 60 kg 3x 70 kg 5x 80 kgDB bænkpres8x 24 kg6x 24 kg3x 24 kgHyperextensions3x12x BW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 13, 2013 Author Report Share Posted December 13, 2013 Wendler 5 3 12. cyklus, 2 uge 3. dagBænkpres3x 40 kg3x 45 kg7x 55 kgClose grib bænkpres2x10x 37, 5 kg1x8 x 37,5 kgDB curls8x16 kg8x16 kg6x16 kgHyperextensions2x12xBW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 16, 2013 Author Report Share Posted December 16, 2013 Wendler 5 3 12. cyklus, 2 uge 4. dagSquat3x 65 kg3x 70 kg4x 80 kgGood mornings3x10x47,5 kgBOR3x10x 55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 18, 2013 Author Report Share Posted December 18, 2013 Wendler 5 3 1 2. cyklus, 3 uge, 1. dag Milipres 10x 20 kg 5x 30 kg 3x 35 kg 5x 40 kg Pull ups 6x BW 5x BW 5x BW 5x BW 4x BW Hyper extensions 3x10x BW+ 15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 19, 2013 Author Report Share Posted December 19, 2013 Wendler 5 3 1 2. cyklus, 3 uge, 2. dagSquat10x 20 kg5x 60 kg3x 70 kg3x 85 kgDB pres8x 24 kg6x 24 kgHyperextensions3x15xBW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 21, 2013 Author Report Share Posted December 21, 2013 Wendler 5 3 1 2. cyklus, 3 uge, 3. dagBænkpres10x 20 kg5x 45 kg3x 50 kg5x 60 kgClose grip bænkpres3x10x35 kgDB biceps curl3x8x16 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 28, 2013 Author Report Share Posted December 28, 2013 UpdateJeg genoptog løbetræning den 26. december efter 20 dages pause. Det blev til 4,5 langsomme km rundt om søerne. Men dejligt at komme i gang. havde haft abstinenser og virkeligt manglet noget.27. decemberWendler 5 3 12. cyklus 3. uge 4.dagSquat5x 65 kg3x70 kg5x80 kgGodmornings3x10x47,5 kgBOR3x10x57,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 29, 2013 Author Report Share Posted December 29, 2013 Langsom løbetur rundt om søerne. 4,5 km. Quote Link to comment Share on other sites More sharing options...
mugge Posted January 2, 2014 Author Report Share Posted January 2, 2014 Wendler 5 3 1 2. cyklus 4. uge 1.dag Milipres 5x20 kg 5x20 kg 5x25 kg Pull ups 5x BW 4x BW 4x BW 4x BW Hyper extensions 2x10x BW+ 10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 3, 2014 Author Report Share Posted January 3, 2014 30 minutter på løbebånd v. 0 % stigning, 5,52 km Quote Link to comment Share on other sites More sharing options...
mugge Posted January 6, 2014 Author Report Share Posted January 6, 2014 40 minutter på løbebånd v. 11 km/t. med 0 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted January 7, 2014 Author Report Share Posted January 7, 2014 Wendler 5 3 1 2. cyklus 4. uge 2.dag Squat 10x 20 kg 5x 35 kg 5x 45 kg 5x 55 kg DB pres 10x 22 kg 7x 22 kg 5x 22 kg Det var slapt. Hyperextensions 3z10xBW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 8, 2014 Author Report Share Posted January 8, 2014 Wendler 5 3 1 2. cyklus 4. uge 3.dag Bænkpres 10x20 kg 5x25 kg 5x30 kg 5x35 kg CG bænk 3x10x25 kg Biceps curls 3z10x 14 kg Pull ups; Lille pavel stige 5x BW 4x BW 3x BW 2x BW 1x BW Quote Link to comment Share on other sites More sharing options...
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