Zane


Zane
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Vil nu forsøge at flytte min træningsdagbog fra Mayland til Mol.

Køn: mand

Født: 1955

Højde: 181 cm

Vægt: 99 kg

Træningsmål: Fysisk og psykisk velvære.

Korte mål: 1. at skifte de str 94 arbejdsbukser jeg har brugt de sidste par år med de tidligere str 91. 2. et taljemål på under 90 cm. Det skal dog foregå langsomt, for i min alder er det ekstremt nemt og hurtigt at tabe muskelmasse, men uendeligt besværligt og langsomt at opbygge samme.

Træningsprogram pt:

Søndag: skuldre + mave

Mandag: arme

Tirsdag: ben

Torsdag: bryst + mave

Fredag: ryg

desuden cardio 4-5 gange om ugen.

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Torsdag 27.01.11

Rotator Cuff

Siddende indadfører: 2 x 15 a 10 kg

Siddende udadfører: 2 x 15 a 5 kg

Stående indadfører: 2 x 15 a 10 kg

Stående udadfører: 2 x 15 a 5 kg.

Bench Presses

1 x 20 a 20 kg

1 x 12 a 40 kg

5 x 6 a 60 kg

Incline Bench Presses

5 x 8 a 40 kg

Decline Bench Presses

5 x 7 a 50 kg

Pec Deck

5 x 12 a 25 kg

Cable Crossovers

5 x 8 a 15 kg

Nautilus Crunches

3 x 20 a 30 kg

Reverse Crunches

3 x 15 a BW

Hyper Extensions

2 x 15 a BW

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Fredag 28.01.11

Gulvtæppe:

3 x 15 a BW

Uni Swiss Bækkenløft:

3 x 10 a BW

Bridge

3 x 30 sec a BW

Sidebridge:

3 x 15 sec a BW

BB Bent Rows:

1 x 20 a 20 kg

1 x 12 a 40 kg

5 x 8 a 50 kg

Chins:

1 x 3 a BW

4 x 2 a BW

Uni DB Bent Rows:

5 x 8 a 30 kg

Seated Pulley Rows:

5 x 10 a 45 kg

WG Lat Pulldowns:

5 x 10 a 45 kg

Hyper Extensions:

3 x 8 a 5 kg

Cardio:

20 min. Treadmill - interval

5,2 km/t

5% / 10% incline

225 kcal.

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Søndag 30.01.11.

Rotator Cuff:

Siddende indadfører 2 x 16 a 10 kg

Siddende udadfører 2 x 16 a 5 kg

Stående indadfører 2 x 16 a 10 kg

Stående udadfører 2 x 16 a 5 kg

Arnold Presses:

5 x 6 a 17,5 kg

Leaning Lateral Raises:

5 x 8 a 6 kg

Upright Rows:

5 x 8 a 27,5 kg

Reverse Pec Deck:

3+3 x 10 a 25 kg

DB Shrugs:

5 x 8 a 27,5

Nautilus Crunches:

3 x 20 a 32,3 kg

Airbike Crossover Crunches:

3 x 8 a BW

Cardio:

30 min. - steady

Cykling L6

230 kcal

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Mandag 31.01.11.

Uni Swiss Bækkenløft

3 x 10 a BW

Bridge

3 x 30 sec a BW

Side Bridge

3 x 15 sec a BW

EZ Lying Triceps Extensions

1 x 20 a 12,5 kg

5 x 8 a 32,5 kg

Triceps Pushdowns

5 x 8 a 50 kg

Rope Overhead Extensions

5 x 12 a 20 kg

EZ Standing Curls

1 x 20 a 12,5 kg

5 x 8 a 27,5 kg

DB Incline Curls

5 x 12 a 7,5 kg

Cable Preacher Curls

5 x 8 a 30 kg

BB Reverse Curls

5 x 10 a 20 kg

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Torsdag 03.02.11.

Missede et benpas pga. kursus tirsdag og onsdag, men i dag stod den på:

Rotator Cuff:

Siddende indadfører 3 x 17 a 10 kg

Siddende udadfører 3 x 17 a 5 kg

Stående indadfører 2 x 17 a 10 kg

Stående udadfører 2 x 17 a 5 kg

Bench Presses:

1 x 20 a 20 kg

1 x 12 a 40 kg

5 x 8 a 60 kg

Incline Bench Presses:

5 x 6 a 42,5 kg

Decline Bench Presses:

5 x 8 a 50 kg

Pec Deck:

5 x 8 a 30 kg

Cable Crossovers:

5 x 8 a 17 kg

Nautilus Crunches:

3 x 20 a 34,5 kg

Reverse Crunches:

3 x 18 a BW

Hyper Extensions:

2 x 15 a BW

Cardio:

50 min. steady Treadmill

5,2 km/t

6% incline

410 kcal

Stretches:

2 x 20 sec. FB

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Fredag 04.02.11

Gulvtæppe:

3 x 15 a BW

Uni Swiss Bækkenløft:

3 x 10 a BW

Bridge:

3 x 40 sec. a BW

Side Bridge:

3 x 20 sec. a BW

BB Bent Rows:

1 x 20 a 22,5 kg

1 x 12 a 42,5 kg

5 x 8 a 52,5 kg

Chins:

2 x 3 a BW

3 x 2 a BW

Uni DB Bent Rows:

5 x 8 a 32,5 kg

Seated Pulley Rows:

5 x 8 a 47,5 kg

WG Pulldowns:

5 x 8 a 47,5 kg

Hyper Extensions:

3 x 9 a 5 kg

Cardio:

20 min. interval Treadclimber

4,5 km/t

228 kcal

Stretches:

2 x 2o sec. FB

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Søndag 06.02.11

Rotator Cuff:

Stående indadfører 2 x 18 a 10 kg

Stående udadfører 2 x 18 a 5 kg

Siddende indadfører 2 x 18 a 10 kg

Siddende udadfører 2 x 18 a 5 kg

Arnold Presses:

1 x 12 a 10 kg

5 x 8 a 17,5 kg

Leaning Lateral Raises:

5 x 8 a 7 kg

Upright Rows:

5 x 8 a 30 kg

Reverse Pec Deck:

3+3 x 12 a 27 kg

DB Shrugs:

5 x 8 a 30 kg

Nautilus Crunches:

3 x 20 a 36 kg

Air Bike Crossover Crunches:

3 x 10 a BW

Cardio:

50 min steady cykling

L6

426 kcal

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Mandag 07.02.11.

Vægt: 98,0kg

Blodtryk: 124/76/68

Uni Swiss Bækkenløft:

3 x 10 a BW

Bridge

3 x 45 sec. a BW

Side Bridge:

3 x 20 sec. a BW

EZ Lying Triceps Extensions:

1 x 20 a 15 kg

5 x 8 a 35 kg

Triceps Pushdowns:

5 x 8 a 52 kg

Rope Overhead Extensions:

5 x 10 a 25 kg

EZ Standing Curls:

1 x 20 a 15 kg

5 x 8 a 30 kg

DB Incline Curls:

5 x 10 a 10 kg

Cable Preacher Curls:

5 x 8 a 32 kg

BB Reverse Curle:

5 x 10 a 22,5 kg

Tripplesæt med:

BB Wrist Curls:

5 x 10 a 22,5 kg

og

BB Reverse Wrist Curls:

5 x 10 a 22,5 kg

Cardio:

25 min. interval cykling

L5 / L8

253 kcal

Stretches:

2 x 20 sec. FB

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Tirsdag 08.o2.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

5 x 10 a 27,7 kg

Leg Curls:

5 x 10 a 36 kg

Leg Presses:

5 x 12 a 90 kg

Lunges:

3 x 8 a BW

Romanian Deadlift:

3 x 10 a 30 kg

Standing Calf Raises:

3 x 15 a 10 kg

Seated Calf Raises:

3 x 15 a 10 kg

Cardio:

50 min. steady Treadmill

5,3 km/t

6% incline

425 kcal

Stretches:

2 x 20 sec. FB

Edited by Zane
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Torsdag 10.02.11.

Rotator cuff:

Stående indadfører 2 x 19 a 10 kg

Stående udadfører 2 x 19 a 5 kg

Siddende indadfører 2 x 19 a 10 kg

Siddende udadfører 2 x 19 a 5 kg

Bench Presses:

1 x 20 a 22,5 kg

1 x 12 a 42,5 kg

5 x 8 a 62,5 kg

Incline Bench Presses:

5 x 8 a 42,5 kg

Decline Bench Presses:

5 x 8 a 52,5 kg

Pec Deck:

5 x 8 a 33 kg

Cable Crossovers:

5 x 8 a 18 kg

Nautilus Crunches:

3 x 20 a 38,3 kg

Reverse Crunches:

3 x 19 a BW

Hyper Extensions:

2 x 15 a BW

Cardio:

20 min. steady Crosstrainer

L3

201 kcal

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Fredag 11.02.11.

Gulvtæppe:

3 x 15 a BW

Uni Swiss Bækkenløft:

3 x 10 a BW

Bridge:

3 x 45 sec. a BW

Side Bridge:

3 x 20 sec. a BW

BB Bent Rows:

1 x 20 a 25 kg

1 x 12 a 45 kg

5 x 8 a 55 kg

Chins:

2 x 3 a BW

3 x 2 a BW

Uni DB Bent Rows:

5 x 8 a 35 kg

Seated Pulley Rows:

5 x 8 a 50 kg

WG Pulldowns:

5 x 8 a 50 kg

Hyper Extensions:

3 x 10 a 5 kg

Cardio:

25 min. interval cykling

L5 / L9

260 kcal

Stretches:

2 x 20 sec. FB

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Søndag 13.02.11

Rotator Cuff:

Stående indadfører 2 x 20 a 10 kg

Stående udadfører 2 x 20 a 5 kg

Siddende indadfører 2 x 20 a 10 kg

Siddende udadfører 2 x 20 a 5kg

Arnold Presses:

1 x 20 a 10 kg

5 x 8 a 20kg

Leaning Lateral Raises:

5 x 8 a 8 kg

BB Upright Rows:

5 x 8 a 32,5 kg

Reverse Pec Deck:

3+3 x 12 a 30 kg

DB Shrugs:

5 x 8 a 32,5 kg

Nautilus Crunches:

3 x 20 a 40,5 kg

Airbike Crossover Crunches:

3 x 11 a BW

Cardio:

50 min. steadu Treadmill

5,3 km/t

6% incline

4o5 kcal

Stretches:

3 x 20 sec. FB

Edited by Zane
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Mandag 14.02.11

Vægt: 97,5 kg

Blodtryk: 112/75/70

Uni Swiss Bækkenløft:

3 x 10 a BW

Bridge:

3 x 50 sec. a BW

Side Bridge:

3 x 20 sec. a BW

EZ Lying Triceps Extensions:

1 x 20 a 17,5 kg

5 x 8 a 37,5 kg

Triceps Pushdowns:

5 x 8 a 54 kg

Rope Overhead Extensions:

5 x 10 a 30 kg

EZ Standing Curls:

1 x 20 a 12,5 kg

5 x 8 a 32,5 kg

DB Incline Curls:

5 x 8 a 12,5 kg

Cable Preacher Curls:

5 x 10 a 33 kg

Trippleset:

Reverse Curls:

5 x 10 a 25 kg

Wrist Curls:

5 x 10 a 25 kg

Reverse Wrist Curls:

5 x 10 a 25

Cardio:

25 min. interval Treadmill

5,3 km/t

5% / 10% incline

222 kcal

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Tirsdag 15.02.11

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

5 x 11 a 27,5 kg

Leg Curls:

5 x 11 a 36 kg

Leg Presses:

5 x 12 a 95 kg

Lunges:

3 x 10 a BW

Romanian Deadlifts:

3 x 11 a 30 kg

Standing Calf Raises:

3 x 15 a 12,5 kg

Seated Calf Raises:

3 x 15 a 12,5 kg

Cardio:

50 min steady cykling

L6

423 kcal

Stretches:

2 x 20 sec. BPW

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Torsdag 17.02.11.

Rotator Cuff:

Stående indadfører 2 x 15 a 11 kg

Stående udadfører 2 x 15 a 6 kg

Siddende indadfører 2 x 15 a 11 kg

Siddende udadfører 2 x 15 a 6 kg

Bench Presses:

1 x 20 a 25 kg

1 x 12 a 45 kg

5 x 8 a 65 kg

Incline Bench Presses:

5 x 8 a 45 kg

Decline Bench Presses:

5 x 8 a 55 kg

Pec Deck:

5 x 8 a 35 kg

Cable Crossovers:

5 x 8 a 19 kg

Nautilus Crunches:

3 x 20 a 43 kg

Reverse Crunches:

3 x 20 a BW

Hyper Extensions:

2 x 15 a BW

Cardio:

20 min. steady Treadmill

5,5 km/t

6% incline

180 kcal

Stretches:

2 x 20 sec. BPW

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Fredag 18.02.11.

Uni Swiss Bækkenløft:

3 x 10 a BW

Bridge:

3 x 50 sec. a BW

Side Bridge:

3 x 20 sec. a BW

BB Bent Rows:

1 x 20 a 25 kg

1 x 12 a 45 kg

5 x 8 a 57,5 kg

Chins:

4 x 3 a BW

1 x 2 a BW

Uni DB Bent Rows:

5 x 8 a 37,5 kg

Seated Pulley Rows:

5 x 8 a 52,5 kg

WG Pulldowns:

5 x 8 a 52,5 kg

Hyper Extensions:

3 x 12 a 5 kg

Cardio:

45 min. steady cykling

L6

393 kcal

Stretches:

2 x 20 sec. FB

Ikke overvældende meget træningsenergi de sidste par dage....

Skyldes nok at den forhadte sne og kulde er vendt stærkt tilbage :mad:

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Søndag 20.02.11.

Rotator Cuff:

Stående indadfører 2 x 16 a 11 kg

Stående udadfører 2 x 16 a 6 kg

Siddende indadfører 2 x 16 a 11 kg

Siddende udadfører 2 x 16 a 6 kg

Arnold Press:

1 x 20 a 12,5 kg

5 x 8 a 22,5 kg

Leaning Lateral Raises:

5 x 10 a 8 kg

Upright Row:

5 x 8 a 35 kg

Reverse Pec Deck:

3+3 x 12 a 31 kg

DB Shrugs:

5 x 8 a 35 kg

Nautilus Crunches:

3 x 20 a 45,3 kg

Airbike Crossover Crunches:

3 x 11 a BW

Cardio:

20 min. steady Crosstrainer

L3

204 kcal

Stretches:

2 x 20 sec. BPW

Edited by Zane
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Mandag 21.02.11.

Vægt: 97,4 kg

Blodtryk: 112/70/70

Uni Swiss Bækkenløft:

3 x 10 a BW

Bridge:

3 x 50 sec. a BW

Side Bridge:

3 x 20 sec a BW

EZ Lying Triceps Extensions:

1 x 20 a 17,5 kg

5 x 8 a 40 kg

Triceps Pushdowns:

5 x 8 a 56 kg

Rope Overhead Extensions:

5 x 10 a 32 kg

EZ Standing Curls:

1 x 20 a 15 kg

5 x 7 a 35 kg

DB Incline Curls:

5 x 10 a 12,5 kg

Cable Preacher Curls:

5 x 10 a 34 kg

Trippelset:

Reverse Curls:

5 x 11 a 25 kg

Wrist Curls:

5 x 11 a 25 kg

Reverse Wrist Curls:

5 x 11 a 25 kg

Cardio:

25 min. interval cykling

L5 / L9

259 kcal

Stretches:

2 x 20 sec. FB

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Tirsdag 22.02.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

5 x 12 a 27,5 kg

Leg Curls:

5 x 12 a 36

Leg Presses:

5 x 12 a 100 kg

Lunges:

3 x 12 a BW

Romanian Deadlifts:

3 x 12 a 30 kg

Standing Calf Raises:

3 x 15 a 15 kg

Seated Calf Raises:

3 x 15 a 15 kg

Cardio:

40 min. steady Treadmill

5,5 km/t

6% incline

323 kcal

Stretches:

3 x 20 sec. FB

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Torsdag 24.02.11.

Bridge:

2 x 60 sec. a BW

Rotator Cuff:

Stående indadfører 2 x 17 a 11 kg

Stående udadfører 2 x 17 a 6 kg

Siddende indadfører 2 x 17 a 11 kg

Siddende udadfører 2 x 17 a 6 kg

Bench Presses:

1 x 20 a 25 kg

1 x 12 a 45 kg

5 x 8 a 67,5 kg

Incline Bench Presses:

5 x 8 a 47,5 kg

Decline Bench Presses:

5 x 8 a 57,5 kg

Pec Deck:

5 x 8 a 37,5 kg

Cable Crossovers:

5 x 8 a 20 kg

Nautilus Crunches:

3 x 20 a 47,5 kg

Reverse Crunches:

3 x 22 a BW

Hyper Extensions:

2 x 15 a BW

Cardio:

40 min steady cykling

L6

354 kcal

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Fredag 25.02.11.

Gulvtæppe:

3 x 15 a BW

Uni Swiss Bækkenløft:

3 x 10 a BW

Side Bridge:

2 x 30 sec. a BW

BB Bent Rows:

1 x 20 a 25 kg

1 x 12 a 45 kg

5 x 8 a 60 kg

Chins:

5 x 3 a BW

Uni DB Bent Rows:

5 x 8 a 40 kg

Seated Pulley Rows:

5 x 8 a 55 kg

WG Pulldowns:

5 x 8 a 55 kg

Hyper Extensions:

3 x 10 a 6 kg

Cardio:

40 min steady Treadmill

5,5 km/t

6% incline

331 kcal

Stretches:

2 x 20 sec. BPW

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