Zune

Uge 20-28, mandag, onsdag og fredag, 60 min pr. gang.

Mandag: bryst+triceps

Onsdag: Ryg+biceps

Fredag: Skulder+ ben.

Haft god fremgang på det sidste..

Uge 15-20, mandag, onsdag og fredag, 60 min pr. gang

Mandag: Biceps, triceps og ben.

Onsdag: Bryst og ryg.

Fredag: Skulder, biceps og triceps.

Grundet travlhed på arbejdet, så opdateres loggen i lige p.t.

Jeg cutter lidt p.t. vha. kost-omlægning, mangler at inddrage cardioen.

Fokus på arm-træning.

Uge 13, 14 og 15, man, tirs, fre, 60 min. pr. gang

Oppe i WFC.

Mandag

Ben 15-20 set

Biceps 12 set

Triceps 12 set

Onsdag

Bryst 12 set

Ryg 12 set

Fredag

Skulder 12 set

Biceps 12 set

Triceps 12 set

Haft travlt paa jobbet hvilket har gjort at loggen har vaeret underprioriteret men har skiftet program til mere fokus paa armene

Uge 12, Soendag den 22.03.2009, biceps og triceps, 60 min.

WFC

EZ-curls

1x10 / 27,5 , 37,5, 40 kg

1x10 / 45 kg

1x10 / 50 kg

2x7 / 50 kg

Standing alternate db curls

1x10 / 20 kg

1x10 / 22 kg

1x8 / 24 kg

2x8 / 26 kg

Preacher ez-curls

4x10 / 30 kg

Triceps pushdown

3x10 / 70-90 kg

Triceps OH rope pushdown against bench

3x10 / 50 kg

One arm triceps reverse pushdown

3x10 / 15 kg

Totalt massivt monster pump

Uge 12, torsdag den 19.03.2009, ryg og biceps, 45 min.

WFC

Lat pulldown(4 grips):

4x3x10: 75-95 kg

Pulley rows(CG):

2x3x10: 60 kg

Low rows(machine TG):

4x10: 55 kg

Shrungs machine:

4x10: 70 kg

EZ curls:

3x10: 40 kg

Preacher EZ-curls:

3x10: 30 kg

Standing db alternate curls:

3x10: 20 kg db

One arm db spider curls:

3x10: 12 kg db

Concentraion curl machine(smartline):

3x10-14: 15 kg

Uge 12, onsdag den 18.03.2009, bryst og triceps, 60 min.

WFC

Benchpress:

1x10: 20, 50, 80, 90, 100 kg

worksæt

2x10: 110 kg

1x9: 110 kg..manglede en spotter til den sidste

Incline benchpress:

4x10: 80 kg

Seated CG chestpress(TG mach.):

4x10: 70 kg

Pec deck:

4x10: 55 kg

Triceps pushdown:

3x10-12: 60-90 kg

Triceps rope pushdown:

3x10: 30 kg

Triceps one arm pushdown:

3x10: 15 kg

Uge 12, mandag den 16.03.2009, ben og skulder, 60 min.

WFC

Militarypress:

1x10: 20, 40, 50, 60 kg

1x10: 70 kg New rep PR!!

2x8: 70 kg

Seated db shoulder press:

3x10: 30 kg db

Seated db lateral raises:

3x10: 10 kg

Seated db bent over raises:

3x10: 10 kg db

Leg extension:

4x10: 40 kg

Leg curls:

4x10: 15 kg

Leg press(TG mach.):

6x10: 100-120 kg

Calve raises(TG machine):

6x10: 50-80 kg

Seated calve raises:

6x10: 40 kg

Uge 11, lørdag den 14.03.2009, ryg og biceps, 45 min.

WFC

Lat pulldown(5 grips):

5x3x10: 75-95 kg

Pulley rows(2 grips: CG+One hand):

2x3x10: 60 kg

Low rows(machine TG):

4x10: 50 kg

Shrungs machine:

4x10: 90 kg

EZ curls:

4x10: 37,5 kg

Standing db alternate curls:

1x8: 18 kg db

2x8: 16 kg db

One arm db spider curls:

4x10: 12 kg db

Concentraion curl machine(smartline):

3x10-14: 15 kg

Uge 11, onsdag den 11.03.2009, bryst og triceps, 60 min.

WFC

Benchpress:

1x10: 20, 50, 80, 90, 100, 110 kg

worksæt

1x8: 120 kg

1x4: 120 kg

1x8: 110 kg

Incline benchpress:

4x10: 90 kg

Pec deck:

4x10: 55 kg

Triceps pushdown:Supersæt med tre øvelser(pushdown, one arm pushdown, one arm reverse pushdown)

3x3x10-12: 25-70 kg...kørt som dropsæt.

Triceps rope pushdown:

3x10: 30 kg

Et mega solidt pump som var massivt

Uge 11, mandag den 09.03.2009, ben og skulder, 60 min.

WFC

Militarypress:

1x10: 20, 40, 50, 60 kg

1x8: 70 kg

2x7: 70 kg

Seated db shoulder press:

3x10: 30 kg db

Seated db lateral raises:

3x10: 10 kg

Seated db bent over raises:

3x10: 10 kg db

Leg extension:

4x10: 40 kg

Leg curls:

4x10: 15 kg

Leg press(TG mach.):

6x10: 100-120 kg

Calve raises(TG machine):

6x10: 50-80 kg

Seated calve raises:

6x10: 40 kg

Uge 10, søndag den 08.03.2009, ryg og biceps, 45 min.

WFC

Lat pulldown(5 grips):

5x3x10: 75-85 kg

Pulley rows(2 grips: CG+One hand):

2x3x10: 60 kg

Low rows(machine TG):

4x10: 50 kg

Shrungs machine:

4x10: 90 kg

EZ curls:

4x10: 37,5 kg

Preacher EZ-curls:

3x10: 30 kg

One arm db spider curls:

4x10: 12 kg db

Concentraion curl machine(smartline):

2x10-14: 15 kg

God fart i træningen med en perfekt intensiet næsten cardio.

Uge 10, onsdag den 04.03.2009, bryst og triceps, 60 min.

WFC

DB chest press:

1x10: 20, 26, 30, 38, 42, 45 kg db

worksæt

1x10: 50 kg db

1x8: 50 kg db

1x5: 50 kg db

1x7: 45 kg db

Incline benchpress:

4x10: 80 kg

Low pulley cable pushover.

4x10: 20 kg

Triceps pushdown:

3x10: 70 kg

Triceps OH pusdown(rope and bench):

3x10: 50 kg

One arm reverse triceps pushdown:

3x10: 20 kg

GIGANTISK og MASSIVT PUMP i PECS og TRIs

Uge 10, mandag den 02.03.2009, skulder og ben, 60 min.

Var oppe i WFC

Militarypress:

1x10: 20, 40, 50, 60 kg

worksæt

3x8: 70 kg

Seated db shoulder press:

3x10: 30 kg db

Seated lateral raises:

3x10: 10 kg db

Seated bent over lateral raises(rear delts):

3x10: 10 kg db

Leg extension:

5x10: 30-40 kg

Leg curls:

3x10: 20 kg

Leg press(TG machine):

4x10: 80-100 kg

Calve raises(TG machine):

6x10: 60 kg

Seated calve raises:

4x10: 30 kg

Uge 9, fredag den 27.02.2009, ryg og biceps, 60 min.

Var oppe i WFC

Lat pulldown(4 grips):

4x3x10: 75-85 kg

Seated pulley rows:

3x10: 60 kg

Seated machine low rows:

3x10: 55 kg

Srungs machine:

3x10: 60 kg

EZ curls:

3x10: 37,5 kg

Preacher EZ-curls:

4x10: 30 kg

Standing DB hammer curls:

3x10: 18, 16, 14 kg

Uge 9, onsdag den 25.02.2009, bryst og triceps, 60 min.

Var oppe i WFC.

Benchpress:

1x10: 20, 50, 80, 90 kg

worksæt:

1x10: 110 kg

1x9: 110 kg

1x7: 110 kg

Incline benchpress:

4x10: 80 kg

Pec deck

4x10: 45 kg

Triceps pushdown(45 gr. grip):

3x10: 70, 80, 80 kg

Triceps rope pushdown:

3x10: 35 kg

One arm triceps pushdown:

3x10: 15 kg

Uge 9, mandag 23.02.2009, Skulder og ben, 60 min.

Var oppe i WFC.

Militarypress:

1x10: 20, 40 kg

3x10: 50 kg

Seated db shoulder press:

3x10: 30 kg db

Seated db lateral raises:

3x10: 10 kg db

Seated bent over raises(rear delts):

3x10: 10 kg

Leg extension:

5x10: 25-40 kg

Leg curls:

5x10: 10-15 kg

Leg press(TG):

5x10: 70-100 kg

Calve raises(legpress):

5x10: 70 kg

Seated calve raises:

5x10: 30 kg

Uge 8, fredag den 20.02.2009, arme, 45 min.

Var sent oppe i WFC

BB curls:

1x10: 20, 30, 35, 40 kg

Worksæt

3x10: 45 kg

Preacher ez-curls:

3x10: 32,5 kg

Standing alternate db curls:

1x10: 18 kg

1x10: 20 kg db

1x7: 22 kg

DB spider curls:

2x10: 16 kg db

2x10: 12 kg db

Triceps cable pushdown:

3x10: 80 kg

Triceps one arm reverse pushdown:

3x10: 25 kg

Triceps rope pushdown:

3x10: 40 kg

One arm triceps pushdown:

3x10: 20 kg

Uge 8, onsdag den 21.02.2009, bryst og ryg, 60 min.

Var oppe i WFC.

Benchpress:

1x10: 50, 80, 90 kg

1x10: 110 kg

1x10: 120 kg

3x6: 120 kg

Incline benchpress:

1x10: 90 kg

1x10: 100 kg

1x7: 110 kg

1x10: 90 kg

Pec deck:

4x10: 40-45 kg

Lat pulldown(5 grips)

5x3x10: 70-90 kg

Pulleyrows:

3x10: 60 kg

Low Machine rows:

4x10: 55 kg

Machine shrungs:

3x10: 60 kg

Uge 8, mandag den 16.02.2009, ben, læg og arme, 60 min

Var sent oppe i WFC.

EZ-curls:

1x10: 10, 20, 37,5, 45 kg

Worksæt

1x15: 50 kg

1x10: 50 kg

1x8: 50 kg

Standing db curls:

4x10: 18-20 kg db

Preacher EZ-curls:

4x10: 32,5 kg

DB spiderculs

4x10: 12 kg db

Triceps frenchpress:

3x10: 37,5 kg

OH db tricepsextension

3x10: 30 kg

Leg extension:

5x10: 30 kg

Leg curls:

5x10: 20 kg

Leg press:

5x10: 70-100 kg

Calve raises(legpress)

5x10-12: 60 kg

Calve raises(machine)

5x10: 35 kg

Uge 7, torsdag den 12.02.2009, Ryg og biceps, 60 min

Var oppe i WFC

Lat pulldown / 5 grips

5 x 3 x 10 / 75-90 kg

Pulley rows

3x10 / 50-60 kg

Seated low rows

4x10 / 40-55 kg

Standing machine shrungs

4x10 / 60 kg

EZ curls

3x10 / 42,5 kg

Standing alternate db curls

3x10 / 18 kg db

Hammer curls

2x10 / 16 kg db

DB spider curls

3x10 / 12 kg db

Uge 7, onsdag den 11.02.2009, bryst og triceps, 45 min.

Var oppe i WFC

Benchpress

1x10 / 20, 50, 50, 80, 90 kg

1x10 / 110 kg

1x9 / 110 kg

1x8 / 110 kg

Incline benchpress

4x10 / 80 kg

Pec deck

4x10 / 40 kg

CG benchpress

4x10 / 70 kg

Frenchpress

3x10 / 37,5 kg

OH db triceps extension

3x10 / 30 kg db

Uge 7, mandag den 09.02.2009, Skulder og ben, 60 min.

Var oppe i WFC.

Military press

1x10 / 20, 40, 50 kg

4x10 / 60 kg

Seated db shoulder press

4x10 / 30 kg

Seated db raises

3x10 / 10 kg db

Bent over db raises/rear delts

3x10 / 10 kg db

Leg extension

4x10 / 15-30 kg

Leg curls

4x10 / 15 kg

Leg press

5x10 / 70-90 kg

Calve raises / legpress

6x10 / 40-70 kg

Seated calve raises

4x10 / 35 kg

Uge 6, Loerdag den 07.02.2009, Ryg og biceps, 60 min

Var oppe i WFC

Lat pulldown / 6 grips

6x3x10 / 70-90 kg

Seated pulley rows

4x10 / 55-65 kg

Seatd low rows / machine

4x10 / 50 kg

Machine shrungs

4x10 / 60 kg

EZ curls

1x10 / 42,5 kg

3x8 / 45 kg

Preacher curls

2x10 / 32,5 kg

2x10 / 27,5 kg

DB spider curls

3x10 / 12 kg db

Curl machine / Smartline

3x10 / 20 kg

Uge 6, onsdag den 04.02.2009, bryst og triceps, 60 min.

Var sent oppe i WFC.

Benchpress.

1x10 / 20, 50, 80, 100, 110 kg

1x10 / 120 kg

1x5 / 130 kg

2x7 / 120 kg

Incline benchpress

2x10 / 80 kg

2x10 / 90 kg

Pec deck

4x10 / 40 kg

Triceps pushdown

4x10 / 50-70 kg

Triceps rope pushdown

3x10 / 30 kg

Triceps one arm pushdown

3x10 / 15 kg

Uge 5, fredag den 30.01.09, ryg og biceps. 50 min.

Var oppe i WFC

Lat pulldown/4 grips

4x3x10 / 70-85 kg

Seated low rows

4x10 / 45 kg

Seated pulley rows

3x10 / 50 kg

Machine shrungs

3x10 / 60 kg

Preacher curls

4x10 / 32,5 kg

EZ curls

3x6 / 37,5 kg

Seated db curls

3x8 / 18 kg db

Standing db hammer curls

3x10 / 14 kg db

Lying on back to hand cable conc. curls/ aka ZUNE CURLS

3x10 / 15 kg