mugge Posted January 11, 2014 Author Report Share Posted January 11, 2014 Løbetur i roligt rundt om søerne i blæst og regn. 7,7 km. Det giver 15 km løb i denne uge. I næste uge må det max blive 17 km. Quote Link to comment Share on other sites More sharing options...
mugge Posted January 12, 2014 Author Report Share Posted January 12, 2014 Wendler 5 313. cyklus, 1. uge, 1. dagNye max på 50 kg for milipres, 70 kg for bænkpres og 100 kg for squat. Dejlig runde talSquat10x 20 kg 5x 57,5 kg 5x 67,5 kg 7x 77,5 kgDB pres10x 22 kg9x22 kg5x 22 kgHanging leg raise10xBW10xBWHyper extensions3x10xBW+5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 13, 2014 Author Report Share Posted January 13, 2014 40 minutter på løbebånd. v. 11,2 km/t og 0,0 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted January 14, 2014 Author Report Share Posted January 14, 2014 Wendler 5 3 1 3. cyklus 1. uge 2.dag Milipres 5x30 kg 5x35 kg 10x37,5 kg Pull ups 5x BW 5x BW 4x BW 4x BW 3x BW Hyper extensions 3x10x BW+ 10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 15, 2014 Author Report Share Posted January 15, 2014 Wendler 5 3 1 3. cyklus 1. uge 3.dag Bænkpres 10x20 kg 5x40 kg 5x47,5kg 10x52,5kg CG bænk 3x10x37,5 kg Biceps curls 3z10x 14 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 17, 2014 Author Report Share Posted January 17, 2014 45 minutter på løbebånd v. 11.00 km/t og 1 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted January 19, 2014 Author Report Share Posted January 19, 2014 (edited) Wendler 5 3 1 3.cyklus, 1, uge 4. dag Squat 10x20 kg 5x 57,5 kg 5x 67,5 kg 8x 77,5 kg Good mornings 3x10x47,5 kg BOR 3x10x57,5 kg Edited January 20, 2014 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 20, 2014 Author Report Share Posted January 20, 2014 Wendler 5 3 1 3. cyklus 2. uge 1.dag Milipres 3x32,5kg 3x35 kg 8x40 kg Pull ups 5x BW 5x BW 4x BW 4x BW 4x BW Hyper extensions 3x10x BW+ 10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 21, 2014 Author Report Share Posted January 21, 2014 5 km på løbebånd v. 1,0 % stigning; 26.04 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted January 24, 2014 Author Report Share Posted January 24, 2014 5 km på løbebånd v. 1 % stigning og 11,0 km/t Quote Link to comment Share on other sites More sharing options...
mugge Posted January 25, 2014 Author Report Share Posted January 25, 2014 Wendler 5 3 13 cyklus 2. uge 2. dagSquat3x62,5 kg3x72,5 kg6x80 kgDB pres7x 24 kg5x 24 kgHyperextensions3x10xBW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 26, 2014 Author Report Share Posted January 26, 2014 Lang, langsom løbetur rundt om søerne, 8,8 km.Det bliver så 18,8 km løbet i denne uge. Quote Link to comment Share on other sites More sharing options...
mugge Posted January 27, 2014 Author Report Share Posted January 27, 2014 Wendler 5 3 13. cyklus 2. uge 3. dagKø ved bænkpressene så jeg squattede i stedet.Squat10x 20 kg3x 62,53x72,57x 80Good mornings3x10x 50 kgBOR3x10x60 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 28, 2014 Author Report Share Posted January 28, 2014 5 km på løbebånd v. 1 % stigning. 26,11 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted January 29, 2014 Author Report Share Posted January 29, 2014 (edited) Wendler 5 3 1 3. cyklus 2. uge 4. dag Bænkpres 10x 20 kg 3x 45 kg 3x 50 kg 6x 57,5kg Close grib bænkpres 3x10x 37,5 kg Biceps curls 2x10x16 kg Edited January 29, 2014 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted February 4, 2014 Author Report Share Posted February 4, 2014 (edited) Så blev jeg lige lagt ned af en forkølelse, men nu er jeg oppe igen. 5 km på løbebånd v. 1 % stigning og 11,0 km/t Edited February 4, 2014 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted February 5, 2014 Author Report Share Posted February 5, 2014 Wendler 5 3 1 3. cyklus, 3. uge 1. dag Milipres 10x 20 kg 5x 35 kg 3x37,5 kg 6x42,5 kg Hyper extensions 3x10x BW+10 kg Pull ups 5x BW 4x BW 3x BW 3xBW 2x BW Der havde jeg mistyet lidt styrke Quote Link to comment Share on other sites More sharing options...
mugge Posted February 7, 2014 Author Report Share Posted February 7, 2014 7 km på løbebånd v. 1 %stigning og 11,0 km/t Quote Link to comment Share on other sites More sharing options...
mugge Posted February 8, 2014 Author Report Share Posted February 8, 2014 Wendler 5 3 13. cyklus 3. uge 2. dagSquat10x20 kg5x67,5 kg3x77,5 kg6x85 kgDB bænkpres9x24 kg6x 24 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted February 9, 2014 Author Report Share Posted February 9, 2014 Lang langsom løbetur rundt om søerne. 9,7 km 62 minutter. God fornemmelse af overskud.21,7 km løbet i uge 6. Det er helt efter planen. Quote Link to comment Share on other sites More sharing options...
mugge Posted February 10, 2014 Author Report Share Posted February 10, 2014 (edited) Wendler 5 3 13. cyklus, 3. uge, 3. dagBænkpres5x 47,4 kg3x 52,5 k g6x 60 kgCg bænkpres8x3x40 kgBicepscurls9x16 kg 4x 16 kg6x 16 kg Edited February 17, 2014 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted February 11, 2014 Author Report Share Posted February 11, 2014 5 km på løbebånd v. 1 % stigning. 25,15 minutter. Trængte til lidt mere tempo. Quote Link to comment Share on other sites More sharing options...
mugge Posted February 12, 2014 Author Report Share Posted February 12, 2014 Wendler 5 3 13. cyklus 3. uge 4. dagSquat5x 67,5 kg3x 77,5 kg4x 85 kgGoodmornings3x10x50 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted February 14, 2014 Author Report Share Posted February 14, 2014 Løbetur rundt om søerne 7,7 km. Quote Link to comment Share on other sites More sharing options...
mugge Posted February 15, 2014 Author Report Share Posted February 15, 2014 Wendler 5 3 13. cyklus 4. uge 1. dagBænkpres5x 25 kg5x 32,5 kg5x 37,5 kgCG bænkpres3x10x40 kgBiceps curls15x 14 kg10x 14 kgHanging leg raise6xBW6x BWHyperextensions2 x 10x BW+10 kg Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.