Lagoon
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Posts posted by Lagoon
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Torsdag d. 29/3 - 2007
-Morgencardio
30 min PW @ en sø
--------------------------------------------
Torsdag d. 29/3 - 2007
-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible
-City Fitness på Bryggen med Gorillaen og Basanal
DB skulder pres:
8 reps @ 24 kg
8 reps @ 26 kg
8 reps @ 26 kg + et dropset med 6 reps @ 22 kg
Reverse pec-dec:
12 reps @ 80 kg
12 reps @ 80 kg
12 reps @ 80 kg
12 reps @ 80 kg
Cable side laterals:
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg
supersættet med
Cable bent-over laterals:
8 reps @ 12,5 kg
8 reps @ 12,5 kg
8 reps @ 12,5 kg
8 reps @ 12,5 kg
Front squat:
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg
Hack squat:
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
Leg extensions:
10 reps @ 65 kg --> 8 reps @ 45 kg
10 reps @ 65 kg --> 8 reps @ 45 kg
10 reps @ 65 kg --> 8 reps @ 45 kg
Seated leg curls:
10 reps @ 75 kg
10 reps @ 75 kg
10 reps @ 75 kg
supersættet med
Hyperextensions:
12 reps
12 reps
12 reps
Hanging leg raises:
8 reps
8 reps
8 reps
:4flex:
Lagoon
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Onsdag d. 28/3 - 2007
-Morgencardio
30 min PW @ en sø
----------------------------------------------
Onsdag d. 28/3 - 2007
-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible
-City Fitness på Bryggen med Gorillaen
Skråbænk:
8 reps @ 70 kg
6 reps @ 80 kg
2 reps @ 90 kg
8 reps @ 70 kg
Dips:
15 reps
12 reps
12 reps
12 reps
Gym80 pat pres:
8 reps @ 90 kg
8 reps @ 90 kg
8 reps @ 80 kg
12 reps @ 60 kg
Incline DB flies:
15 reps @ 16 kg
12 reps @ 18 kg
10 reps @ 18 kg
10 reps @ 18 kg
Pullups:
5 reps
5 reps
5 reps
BB curls:
8 reps @ 40 kg
5 reps @ 50 kg
8 reps @ 40 kg
Machine curls:
8 reps @ 35 kg
7 reps @ 45 kg --> 5 reps @ 35 kg
6 reps @ 40 kg --> 5 reps @ 30 kg
Seated calf raises:
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg
+ et dropset med 10 reps @ 40 kg
Standing calf raises:
12 reps @ 50 kg
12 reps @ 50 kg
12 reps @ 50 kg
:4flex:
Lagoon
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Mandag d. 26/3 - 2007
-Morgencardio:
30 min PW @ en sø
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Mandag d. 26/3 - 2007
-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible
-City Fitness på Bryggen
Neutral wide-grip pullups:
8 reps
7 reps
7 reps
6 reps
Chest-supported BB rows:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
Gym80 pulldowns:
10 reps @ 85 kg
10 reps @ 85 kg
10 reps @ 85 kg
10 reps @ 85 kg
One-armed Gym80 rows:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
CG bænkpres:
8 reps @ 60 kg
8 reps @ 70 kg
9 reps @ 80 kg
Pressdowns:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
Fransk pres i kabel:
8 reps @ 40 kg
8 reps @ 40 kg
8 reps @ 40 kg
Abs:
6 blandede sæt
:4flex:
Lagoon
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Søndag d. 25/3 - 2007
-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible
-City Fitness på Bryggen efter luk
Seated DB laterals:
12 reps @ 14 kg
12 reps @ 14 kg
12 reps @ 14 kg
12 reps @ 14 kg
12 reps @ 14 kg
Bent-over cable laterals:
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg
supersættet med
One-arm elbows out cable rows:
10 reps @ 12,5 kg
10 reps @ 12,5 kg
10 reps @ 12,5 kg
BB front raises:
10 reps @ 24 kg
10 reps @ 24 kg
10 reps @ 24 kg
supersættet med
Incline chest-supported DB laterals:
10 reps @ 10 kg
10 reps @ 10 kg
10 reps @ 10 kg
Hack squat:
10 reps @ slæden + 65 kg
10 reps @ slæden + 65 kg
10 reps @ slæden + 65 kg
Leg extensions:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
Reverse Gym80 squats:
12 reps @ maskinen + 80 kg
12 reps @ maskinen + 80 kg
12 reps @ maskinen + 80 kg
Lying leg curls:
10 reps @ 35 kg
10 reps @ 35 kg
10 reps @ 35 kg
supersættet med
Hyper-extensions:
12 reps
12 reps
12 reps
Kondi-cykel:
20 min @ level 6
:4flex:
Lagoon
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Lørdag d. 24/3 - 2007
-Morgencardio
-City Fitness på Bryggen før åbningstid
Sofa-cykel:
20 min @ lvl 20
Arc-bandit:
20 min @ lvl 45
------------------------------------------
Lørdag d. 24/3 - 2007
-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible
-City Fitness på Bryggen efter luk
Skråbænk:
6 reps @ 80 kg
5 reps @ 80 kg
8 reps @ 70 kg
10 reps @ 60 kg
Dips:
10 reps
10 reps
10 reps
10 reps
Gym80 pat pres:
12 reps @ 60 kg
11 reps @ 60 kg
12 reps @ 60 kg
10 reps @ 60 kg
Cable crossovers:
18 reps @ 20 kg
18 reps @ 20 kg
16 reps @ 20 kg
16 reps @ 20 kg
Pullups:
6 reps
6 reps
5 reps
Machine curls:
8 reps @ 35 kg
8 reps @ 35 kg
8 reps @ 35 kg
BB curls:
8 reps @ 40 kg
8 reps @ 40 kg
8 reps @ 40 kg
Abs:
6 blandede sæt
:4flex:
Lagoon
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Torsdag d. 22/3 - 2007
-Morgencardio
30 min PW @ en sø
------------------------------------------------------
Torsdag d. 22/3 - 2007
-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible
-City Fitness på Bryggen med Gorillaen
Chins:
5 reps
5 reps
så skiftede vi stativ
8 reps -PR! Jeg er stadig brandærgerlig, men PR er PR.
5 reps
5 reps
Chest-supported rows:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
Pulldowns m. spaden:
10 reps @ 80 kg
12 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg
Gym80 one-armed rows:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
Dips:
16 reps
12 reps
12 reps
Lying DB extensions:
12 reps @ 14 kg
10 reps @ 14 kg
10 reps @ 14 kg
Pressdowns:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
Seated calf raises:
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg
Standing calf raises:
12 reps @ 50 kg
12 reps @ 50 kg
12 reps @ 50 kg
:4flex:
Lagoon
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Onsdag d. 21/3 - 2007
-Morgencardio
30 min PW @ en sø
------------------------------------------
Onsdag d. 21/3 - 2007
-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible
-City Fitness på Bryggen
Seated DB laterals:
12 reps @ 14 kg
12 reps @ 14 kg
12 reps @ 14 kg
12 reps @ 14 kg
Gym80 maskin skulderpres:
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
Cable rear laterals:
12 reps @ 17,5 kg
12 reps @ 17,5 kg
12 reps @ 15 kg
12 reps @ 15 kg
Upright rows:
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
Leg extensions:
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg
Hack-squat:
10 reps @ slæden + 60 kg
10 reps @ slæden + 60 kg
10 reps @ slæden + 60 kg
DB lunges:
8 reps @ 16 kg
8 reps @ 16 kg
8 reps @ 16 kg
Seated leg curls:
12 reps @ 80 kg
12 reps @ 80 kg
12 reps @ 80 kg
12 reps @ 80 kg
Abs:
5 blandede sæt
:4flex:
Lagoon
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Mandag d. 19/3 - 2007
-Eftermiddagscardio
-City Fitness på Bryggen
Sofa-cykel:
20 min @ lvl 6
Arc-bandit:
25 min @ lvl 45
---------------------------------------------
Tirsdag d. 20/3 - 2007
-Morgencardio
30 min PW @ en sø
---------------------------------------------
Tirsdag d. 20/3 - 2007
-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible
-City Fitness på Bryggen sammen med Gorillaen og Basanal
Bænkpres:
6 reps @ 80 kg
6 reps @ 90 kg
8 reps @ 80 kg
8 reps @ 80 kg
Dips:
10 reps
10 reps
10 reps
10 reps
Incline DB press:
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
6 reps @ 30 kg
Cable crossovers:
12 reps @ 25 kg
12 reps @ 25 kg
12 reps @ 25 kg
12 reps @ 25 kg
Pullups:
6 reps
6 reps
5 reps
Machine curls:
8 reps @ 40 kg
8 reps @ 45 kg
8 reps @ 40 kg
Seated DB curls:
10 reps @ 16 kg
10 reps @ 16 kg
10 reps @ 16 kg
10 reps @ 16 kg
Seated calf raises:
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg
Standing calf raises:
12 reps @ 50 kg
12 reps @ 50 kg
12 reps @ 50 kg
:4flex:
Lagoon
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Søndag d. 18/3 - 2007
-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible
-City Fitness på Bryggen efter lukketid
Chins:
1 rep
2 reps
3 reps
4 reps
5 reps
5 reps
4 reps
Chest-supported BB rows:
10 reps @ 65 kg
10 reps @ 65 kg
10 reps @ 65 kg
10 reps @ 65 kg
Pulldowns m. spade-greb:
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg
One-armed Gym80 rows:
12 reps @ 50 kg
12 reps @ 50 kg
12 reps @ 50 kg
12 reps @ 50 kg
CG bænkpres:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
Kabel fransk pres:
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
One-arm cable extensions:
12 reps @ 12,5 kg
12 reps @ 12,5 kg
12 reps @ 12,5 kg
Kondi-cykel:
25 min @ level 6-8
:4flex:
Lagoon
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Lørdag d. 17/3 - 2007
-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible
-City Fitness på Bryggen
DB laterals:
10 reps @ 16 kg
10 reps @ 16 kg
10 reps @ 16 kg
10 reps @ 16 kg
Reverse pec-dec:
12 reps @ 85 kg
12 reps @ 85 kg
12 reps @ 85 kg
12 reps @ 85 kg
12 reps @ 85 kg
Gym80 machine shoulder press:
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
Leg extensions:
10 reps @ 65 kg --> 10 reps @ 50 kg
10 reps @ 65 kg --> 8 reps @ 50 kg
10 reps @ 65 kg --> 8 reps @ 50 kg
Ben pres:
10 reps @ slæden + 200 kg
10 reps @ slæden + 200 kg
10 reps @ slæden + 200 kg
Hack-squat m. pause i bunden:
12 reps @ slæden + 40 kg
12 reps @ slæden + 40 kg
12 reps @ slæden + 40 kg
Seated leg curls:
10 reps @ 85 kg
8 reps @ 85 kg
8 reps @ 85 kg
8 reps @ 80 kg
8 reps @ 80 kg
Seated calf raises:
15 reps @ 60 kg
15 reps @ 60 kg
15 reps @ 60 kg
One-legged calf press:
15 reps @ slæden + 40 kg
15 reps @ slæden + 40 kg
15 reps @ slæden + 40 kg
:4flex:
Lagoon
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Lørdag d. 17/3 - 2007
-Morgencardio
30 min PW @ en sø
-
Morgenvægten her lørdag d. 17/3 - 2007
90 kg l siden sidste vejning: -1 kg l I alt: -2,6 kg
Så alt går efter planen.
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Hvad sker der med al den cardio du fyrer af - jeg køber snart tights og ponpon'er til dig
Hvorfor? Kan du ikke lide mit nuværende outfit?
Det er mig i spagaten - den har Flexi lært mig...
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Torsdag d. 15/3 - 2007
-Eftermiddagscardio
-City Fitness på Bryggen i selskab med the one and only Helle Nielsen
Sofa-cykel:
15 min @ level 5
Arc-bandit:
25 min @ level 50
---------------------------------------------------
Fredag d. 16/3 - 2007
-Morgencardio
30 min PW @ en sø
---------------------------------------------------
Fredag d. 16/3 - 2007
-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible
-City Fitness på Bryggen sammen med lillemor
Gym80 pat pres:
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg
10 reps @ 80 kg
Dips:
10 reps
10 reps
10 reps
10 reps
Skråbænk:
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
10 reps @ 60 kg
Pec-dec:
12 reps @ 85 kg
12 reps @ 85 kg
12 reps @ 85 kg
12 reps @ 85 kg
Pull ups:
6 reps
5 reps
5 reps
5 reps
EZ curls:
10 reps @ stangen + 30 kg
10 reps @ stangen + 30 kg
10 reps @ stangen + 30 kg
Cable curls:
15 reps @ 40 kg
15 reps @ 40 kg
15 reps @ 40 kg
Hanging leg raises:
8 reps
8 reps
8 reps
supersættet med
Swiss-ball crunches:
12 reps
12 reps
12 reps
:4flex:
Lagoon
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Nasser El Sonbaty:
Art Atwood:
Francisco "Paco/Gyno" Bautista:
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Synes lige jeg vil blusse lidt op i freak-show diskussionen...
En flok kæmper. Strømlinede og kønne? Hell no. Massive as fuck? Bestemt.
Ed Van Amsterdam:
Markus Rühl:
Jean Pierre Fux:
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Hvordan folk kan se på Ronnie fra '97-'99 og mene Arnold kan være bedre, det er bare udover min fatteevne.
Fair nok, så kan det være jeg bare er fatsvag, men hold kæft hvor han bare flot dengang! 
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Onsdag d. 14/3 - 2007
-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible
-City Fitness på Bryggen
Chins:
5 reps
5 reps
5 reps
5 reps
5 reps
Gym80 rows:
10 reps @ 90 kg
10 reps @ 90 kg
10 reps @ 90 kg
10 reps @ 90 kg
Bent rows:
12 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 70 kg
H-greb pulldowns:
15 reps @ 70 kg
14 reps @ 70 kg
13 reps @ 70 kg
14 reps @ 70 kg
Dips:
13 reps
12 reps
12 reps
Pressdowns:
12 reps @ 50 kg
12 reps @ 55 kg
12 reps @ 55 kg
Seated overhead DB extensions:
10 reps @ 26 kg
10 reps @ 26 kg
10 reps @ 26 kg
Læg i ben pres:
20 reps @ slæden + 120 kg
20 reps @ slæden + 120 kg
20 reps @ slæden + 120 kg
Seated calf raises:
12 reps @ 65 kg
12 reps @ 65 kg
12 reps @ 65 kg
+ et dropset med 8 reps @ 60 kg
:4flex:
Lagoon
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Jeg syntes også det var meget godt, jeg syntes bare de brugte meget tid på pladder, klappelege og sådan noget, det kunne jeg godt ha undværet, jeg ville bare høre dem rappe for vildt LOL
Lyden var heller ikke 100% men alt i alt en god koncert. Tog du til afterparty bagefter?
Ja, men sådan er det jo desværre, når der går MTV i skidtet...
Men det var da en god fest i Forum, synes jeg. Nej ikke noget afterparty, vi tog bare lige hjem. Kan jo ikke rende sådan og føjte rundt på en hverdag. Var du afsted? På den røde løber med Casper Christensen igen?
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Mandag d. 12/3 - 2007
-Morgencardio
30 min PW @ sø (
)Mandag d. 12/3 - 2007
-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible
-City Fitness på Bryggen
Gym80 pat pres:
8 reps @ 90 kg
8 reps @ 90 kg
8 reps @ 80 kg
8 reps @ 80 kg
Dips:
10 reps
10 reps
10 reps
10 reps
Skråbænk:
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg
Pec-dec:
12 reps @ 80 kg
12 reps @ 80 kg
12 reps @ 80 kg
12 reps @ 80 kg
Pull-ups:
6 reps
5 reps
4 reps
4 reps
4 reps
BB curls:
8 reps @ 40 kg
8 reps @ 40 kg
8 reps @ 40 kg
Hammer curls:
10 reps @ 18 kg
10 reps @ 18 kg
10 reps @ 18 kg
Seated calf raises:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
Standing calf raises:
12 reps @ 50 kg
12 reps @ 50 kg
12 reps @ 50 kg
------------------------------------
Tirsdag d. 13/3 - 2007
-Totalt stresset superset træning - mission: impossible
-City Fitness på Bryggen
Hack squat:
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
8 reps @ slæden + 60 kg
supersættet med
DB laterals:
10 reps @ 16 kg
10 reps @ 16 kg
10 reps @ 16 kg
10 reps @ 16 kg
10 reps @ 16 kg
Rear DB laterals:
12 reps @ 12 kg
12 reps @ 12 kg
12 reps @ 12 kg
Lying leg curls:
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
supersættet med
Gym80 shoulder press:
8 reps @ 30 kg
8 reps @ 30 kg
8 reps @ 30 kg
supersættet med
Hanging leg raises:
8 reps
8 reps
8 reps
8 reps
Kondi-cykel:
10 min @ level 10
Hot diggety damn, en omgang! Fra jeg fik fri fra arbejde og jeg sad på cyklen efter træning gik der 30 min...
Men jeg nåede det, og kom da også kun hjem, lige inden vi fik gæster til lidt maa' før koncerten. :4mewantfood: :4flex:
Lagoon
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Burde det ikke hedde
30 min PW @ sø ?
Det burde hedde 30 min PW @ shut your friggin' pie-hole, scumbag...
Hvad satan!?Det har du sgu da ikke tid til - i øvrigt har du skrevet denne post LANGT over din sengetid unge dame!!
Har du ikke en solsort, du skal ud og klø bag ørerne?
Hva så Lagoon, hvad syntes du om koncerten? Så dig ikke derinde, men der var jo også pakket!Hej Helle. Ej, jeg vidste slet ikke, at du også skulle derind i går. Der har godt nok været mange CF'er, så.
Jeg synes Diddy var ret svag, men jeg havde heller ikke forventet mere, så det er vel egentlig fint nok. Snoop var til gengæld helt, helt kanon, og han holdt ligeså hårdt, som jeg havde håbet på. Han er bare så cool og laidback, at det driver ned af væggene. Kanon oplevelse. Party over here - fuck you over there!
:4thumbup: -
Lidt billeder taget af KongKent til Loaded Cup:
På hans hjemmeside - http://www.stefanhavlik.com/ - er der også masser af gode billeder.
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Og morgenvægten sagde:
91 kg l siden sidste vejning: -1,6 kg l I alt: -1,6 kg
Mac'en
in Online Logbog
Posted
Fredag d. 30/3 - 2007
-Morgencardio
30 min PW @ en sø
----------------------------------------
Fredag d. 31/3 - 2007
-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible
-City Fitness på Bryggen med Gorillaen og Basanal
Chins:
6 reps
6 reps
6 reps
5 reps
Chest-supported BB rows:
8 reps @ 70 kg
8 reps @ 70 kg
8 reps @ 70 kg
8 reps @ 70 kg
DB pullovers:
12 reps @ 26 kg
10 reps @ 28 kg
10 reps @ 28 kg
10 reps @ 28 kg
One-armed Gym80 rows:
12 reps @ 67,5 kg
10 reps @ 67,5 kg
10 reps @ 67,5 kg
10 reps @ 67,5 kg
CG bænkpres:
10 reps @ 60 kg
8 reps @ 70 kg
8 reps @ 70 kg
Overhead rope extensions:
12 reps @ 45 kg
12 reps @ 45 kg
12 reps @ 45 kg
Lying DB extensions:
10 reps @ 14 kg
10 reps @ 14 kg
8 reps @ 14 kg
Seated calf raises:
12 reps @ 60 kg
12 reps @ 60 kg
12 reps @ 60 kg
Standing one-legged calf raises:
15 reps
15 rep
15 reps
:4flex:
Lagoon