Zane

Fredag 01.08.14.

Cykling:

TM: 2.00

Lørdag 02.08.14.

Cykling:

TM: 1.45

Mandag 04.08.14.

Cykling:

TM:1.15

Tirsdag 05.08.14.

Cykling:

TM: 1.45

Onsdag 06.08.14.

Gulvtæppe:

3 x 15 a BW

Lying Leg Curl:

3 x 10 a 32,3 kg

Leg Extension:

3 x 10 a 64 kg

Leg Press:

3 x 8 a 170 kg

Cable Uni Row :

3 x 10 a 25 kg (kun v.)

DB Uni Shoulder Press:

3 x 10 a 15 kg (kun v.)

DB Uni Preacher Curl:

3 x 10 a 10 kg (kun v.)

Cable Uni Pressdown:

3 x 10 a 25 kg (kun v.)

Lørdag 26.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 15 a 16 kg

Udadfører 2 x 15 a 11 kg

SS

BB Bench Press:

1 x 5 a 95 kg

1 x 3 a 95 kg

1 x 0 a 95 kg

BB Bent Over Row:

5 x 5 a 95 kg

SS

EZ Upright Row:

1 x 10 a 30 kg

1 x 4 a 30 kg

Leg Press:

5 x 10 a 165 kg

Højre skulder gik totalt i strejke i dag. Trænger nok til en pause.

30.07.14.

Cykling:

TM: 1.45

31.07.14.

Gulvtæppe:

3 x 15 a BW

Lying Leg Curl:

3 x 10 a 30 kg

Leg Extension:

3 x 10 a 61,5 kg

Leg Press:

3 x 10 a 165 kg

DB Uni Lateral Raise:

3 x 10 a 8 kg (kun v.)

DB Uni Standing Curl:

3 x 10 a 12,5 kg (kun v.)

DB Uni Triceps Extension:

3 x 10 a 15 kg (kun v.)

Torsdag 24.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 15 a 16 kg

Udadfører 2 x 15 a 11 kg

SS

Pull Up:

5 x 5 a BW

DB Incline Bench Press:

5 x 12 a 25 kg

SS

DB Lateral Raise:

5 x 7 a 12,5 kg

Leg Extension:

5 x 8 a 61,5 kg

SS

EZ Standing Curl:

4 x 8 a 40 kg

Straight Bar Pushdown:

4 x 8 a 65 kg

Squat:

5 x 8 a 50 kg

Plank:

2 x 60 sec. a 10 kg

Fredag 18.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 14 a 16 kg

Udadfører 2 x 14 a 11 kg

SS

DB Bench Press:

3 x 9 a 40 kg

DB Bent Over Row:

3 x 9 a 50 kg

SS

Military Press:

3 x 5 a 55 kg

BB Romanian Deadlift:

3 x 5 a 75 kg

SS

CG Bench Press:

3 x 8 a 60 kg

DB Standing Curl:

3 x 8 a 17,5 kg

2,5 timers rygtræning i den varme........Hatten af for det!

Onsdag 16.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 14 a 16 kg

Udadfører 2 x 14 a 11 kg

SS

BB Bench Press:

5 x 5 a 92,5 kg

BB Bent Over Row:

5 x 5 a 92,5 kg

SS

EZ Upright Row:

5 x 9 a 30 kg

Leg Press:

5 x 9 a 165 kg

SS

EZ Lying Triceps Extension:

4 x 9 a 42,5 kg

DB Incline Curl:

4 x 9 a 15 kg

SS

DB Rear Delt Lateral Raise:

4 x 11 a 12,5 kg

DB Hammercurl:

4 x 11 a 12,5 kg

Plank:

2 x 60 sec. a 10 kg

Lørdag 12.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 14 a 16 kg

Udadfører 2 x 14 a 11 kg

SS

Pull Up:

5 x 5 a BW

DB Incline Bench Press:

5 x 11 a 25 kg

SS

DB Lateral Raise:

5 x 6 a 12,5 kg

Leg Extension:

5 x 6 a 61,5 kg

SS

EZ Standing Curl:

4 x 7 a 40 kg

Straight Bar Pushdown:

4 x 7 a 65 kg

SS

Squat:

5 x 8 a 50 kg

DB Shrug:

5 x 8 a 42,5 kg

Plank:

2 x 60 sec. a 10 kg

Onsdag 09.07.14.

Bodybike:

TM: 1.00

Kcal: 817

Torsdag 10.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 14 a 16 kg

Udadfører 2 x 14 a 11 kg

SS

DB Bench Press:

2 x 9 a 40 kg

3 x 6 a 40 kg

DB Bent Over Row:

2 x 9 a 50 kg

3 x 6 a 50 kg

SS

Military Press:

5 x 5 a 55 kg

BB Romanian Deadlift:

5 x 5 a 75 kg

SS

CG Bench Press:

4 x 7 a 60 kg

DB Standing Curl:

4 x 7 a 17,5 kg

Her fik lummervarmen overtaget........

Tirsdag 08.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 13 a 16 kg

Udadfører 2 x 13 a 11 kg

SS

BB Bench Press:

5 x 5 a 90 kg

BB Bent Over Row:

5 x 5 a 90 kg

SS

EZ Upright Row:

5 x 8 a 30 kg

Leg Press:

5 x 8 a 165 kg

SS

EZ Lying Triceps Extension:

4 x 8 a 42,5 kg

DB Incline Curl:

4 x 8 a 15 kg

SS

DB Rear Delt Lateral Raise:

4 x 10 a 12,5 kg

DB Hammercurl:

4 x 10 a 12,5 kg

Plank:

2 x 60 sec. a 10 kg

Søndag 06.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 13 a 16 kg

Udadfører 2 x 13 a 11 kg

SS

Pull Up:

5 x 5 a BW

DB Incline Bench Press:

5 x 10 a 25 kg

SS

DB Lateral Raise:

5 x 12 a 10 kg

Leg Press:

5 x 12 a 59,3 kg

SS

EZ Standing Curl:

4 x 6 a 40 kg

Straight Bar Pushdown:

4 x 6 a 65 kg

SS

Squat:

5 x 8 a 50 kg

DB Shrug:

5 x 8 a 42,5 kg

Plank:

2 x 60 sec. a 10 kg

Lørdag 05.07.14.

Bodybike:

TM: 1.00

Kcal: 785

Fredag 04.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 13 a 16 kg

Udadfører 2 x 13 a 11 kg

SS

DB Bench Press:

5 x 8 a 40 kg

DB Bent Over Row:

5 x 8 a 50 kg

SS

Military Press:

5 x 5 a 52,5 kg

BB Romanian Deadlift:

5 x 5 a 72,5 kg

SS

CG Bench Press:

4 x 6 a 60 kg

DB Standing Curl:

4 x 6 a 17,5 kg

SS

Rear Delt Pec Deck:

4 x 10 a 35 kg

EZ Reverse Curl:

4 x 8 a 30 kg

Plank:

2 x 60 sec. a 10 kg

Onsdag 02.07.14.

Bodybike:

TM: 1.00

KCAL: 754

Tirsdag 01.07.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 12 a 16 kg

Udadfører 2 x 12 a 11 kg

SS

BB Bench Press:

5 x 5 a 87,5 kg

BB Bent Over Row:

5 x 5 a 87,5 kg

SS

EZ Upright Row:

5 x 10 a 27,5 kg

Leg Press:

5 x 10 a 160 kg

SS

EZ Lying Triceps Extension:

4 x 7 a 42,5 kg

DB Incline Curl:

4 x 7 a 15 kg

SS

DB Rear Delt Lateral Raise:

4 x 9 a 12,5 kg

DB Hammercurl:

4 x 9 a 12,5 kg

Plank:

2 x 60 sec. a 10 kg

Mandag 30.06.14.

Bodybike:

TM: 1.00

Kcal: 801

Lørdag 28.06.14.

Bodybike:

TM: 1.00

Kcal: 890

Søndag 29.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 12 a 16 kg

Udadfører 2 x 12 a 11 kg

SS

Pull Up:

5 x 5 a BW

DB Incline Bench Press:

5 x 9 a 25 kg

SS

DB Lateral Raise:

5 x 11 a 10 kg

Leg Extension:

5 x 11 a 59,3 kg

SS

EZ Standing Curl:

4 x 10 a 37,5 kg

Straight Bar Pushdown:

4 x 10 a 60 kg

SS

Squat:

5 x 8 a 47,5 kg

DB Shrug:

5 x 8 a 40 kg

Plank:

2 x 60 sec. a 10 kg

Torsdag 26.06.14.

Bodybike:

TM: 1.00

Kcal: 842

Fredag 27.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 12 a 16 kg

Udadfører 2 x 12 a 11 kg

SS

DB Bench Press:

5 x 8 a 40 kg

DB Bent Over Row:

5 x 8 a 50 kg

SS

Military Press:

5 x 5 a 52,5 kg

BB Romanian Deadlift:

5 x 5 a 72,5 kg

SS

CG Bench Press:

4 x 10 a 57,5 kg

DB Standing Curl:

4 x 10 a 15 kg

SS

Rear Delt Pec Deck:

4 x 10 a 34 kg

EZ Reverse Curl:

4 x 10 a 27,5 kg

Plank:

2 x 60 sec. a 10 kg

Onsdag 25.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 12 a 16 kg

Udadfører 2 x 12 a 11 kg

SS

BB Bench Press:

5 x 5 a 85 kg

BB Bent Over Row:

5 x 5 a 85 kg

SS

EZ Upright Row:

5 x 9 a 27,5 kg

Leg Press:

5 x 9 a 160 kg

SS

EZ Lying Triceps Extension:

4 x 6 a 42,5 kg

DB Incline Curl:

4 x 6 a 15 kg

SS

DB Rear Delt Lateral Raise:

4 x 8 a 12,5 kg

DB Hammercurl:

4 x 8 a 12,5 kg

Plank:

2 x 60 sec. a 10 kg

Søndag 22.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 12 a 16 kg

Udadfører 2 x 12 a 11 kg

SS

Pull Up:

3 x 5 a BW

2 x 4 a BW

DB Incline Bench Press:

5 x 8 a 25 kg

SS

DB Lateral Raise:

5 x 10 a 10 kg

Leg Extension:

5 x 10 a 59,3 kg

SS

EZ Standing Curl:

4 x 9 a 37,5 kg

Straight Bar Pushdown:

4 x 9 a 60 kg

Squat:

5 x 8 a 47,5 kg

DB Shrug:

5 x 8 a 40 kg

Plank:

2 x 60 sec. a 10 kg

Fredag 20.06.14.

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

DB Bench Press:

4 x 7 a 40 kg

1 x 6 a 40 kg

DB Bent Over Row:

4 x 7 a 50 kg

1 x 6 a 50 kg

SS

Military Press:

5 x 4 a 52,5 kg

BB Romanian Deadlift:

5 x 4 a 72,5 kg

Lørdag 21.06.14.

Bodybike:

TM: 1.00

Fredag 13.06.14.

Promenade:

TM: 1.43

Lørdag 14.06.14.

SS

DB Bench Press:

4 x 7 a 40 kg

1 x 6 a 40 kg

DB Bent Over Row:

4 x 7 a 50 kg

1 x 6 a 50 kg

SS

Military Press:

3 x 7 a 50 kg

2 x 6 a 50 kg

BB Romanian Deadlift:

3 x 7 a 70 kg

2 x 6 a 70 kg

SS

CG Bench Press:

5 x 9 a 57,5 kg

DB Standing Curl:

5 x 9 a 15 kg

SS

Rear Delt Pec Deck:

5 x 9 a 34 kg

EZ Reverse Curl:

5 x 9 a 27,5 kg

Onsdag 11.06.14.

Bodybike:

TM: 1.00

Torsdag 12.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

BB Bench Press:

5 x 5 a 82,5 kg

BB Bent Over Row:

5 x 5 a 82,5 kg

SS

EZ Upright Row:

5 x 8 a 27,5 kg

Leg Press:

5 x 8 a 160 kg

SS

EZ Lying Triceps Extension:

5 x 10 a 40 kg

DB Incline Curl:

5 x 6 a 15 kg

SS

DB Rear Delt Lateral Raise:

5 x 7 a 12.5 kg

DB Hammercurl:

5 x 7 a 12,5 kg

Plank:

2 x 60 sec. a 10 kg

Mandag 09.06.14.

Bodybike:

TM: 1.00

Kcal: 836

Tirsdag 10.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

Pull Up:

5 x 5 a BW

DB Incline Bench Press:

5 x 10 a 22,5 kg

SS

DB Lateral Raise:

5 x 10 a 10 kg

Leg Extension:

5 x 10 a 59,3 kg

SS

EZ Standing Curl:

5 x 9 a 37,5 kg

Straight Bar Pushdown:

5 x 9 a 60 kg

SS

Squat:

5 x 6 a 47,5 kg

DB Shrug:

5 x 6 a 40 kg

Plank:

2 x 60 sec. a 10 kg

Lørdag 07.06.14.

Cykling:

TM: 2.10

Søndag 08.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

DB Bench Press:

2 x 7 a 40 kg

3 x 6 a 40 kg

DB Bent Over Row:

2 x 7 a 50 kg

3 x 6 a 50 kg

SS

Military Press:

2 x 7 a 50 kg

3 x 6 a 50 kg

BB Romanian Deadlift:

2 x 7 a 70 kg

3 x 6 a 70 kg

SS

CG Bench Press:

5 x 8 a 57,5 kg

DB Standing Curl:

5 x 8 a 15 kg

SS

Rear Delt Pec Deck:

5 x 10 a 33 kg

EZ Reverse Curl:

5 x 8 a 27,5 kg

Plank:

2 x 60 sec. a 10 kg

Fredag 06.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

BB Bench Press:

5 x 5 a 80 kg

BB Bent Over Row:

5 x 5 a 80 kg

SS

EZ Upright Row:

5 x 10 a 25 kg

Leg Press:

5 x 10 a 155 kg

SS

EZ Lying Triceps Extension:

5 x 9 a 40 kg

DB Incline Curl:

5 x 10 a 12,5 kg

SS

DB Rear Delt Lateral Raise:

5 x 6 a 12,5 kg

DB Hammercurl:

5 x 6 a 12,5 kg

Plank:

2 x 60 sec. a 10 kg