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Posts posted by Zane
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Tirsdag 03.06.14.
Bodybike:
TM. 1.00
Kcal: 666
-
Mandag 02.06.14.
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:
5 x 6 a 40 kg
DB Bent Over Row:
5 x 6 a 50 kg
SS
Military Press:
5 x 6 a 50 kg
BB Romanian Deadlift:
5 x 6 a 70 kg
SS
CG Bench Press:
5 x 10 a 55 kg
DB Standing Curl:
5 x 10 a 12,5 kg
SS
Rear Delt Pec Deck:
5 x 10 a 32 kg
EZ Reverse Curl:
5 x 10 a 25 kg
Plank:
2 x 60 sec. a 10 kg
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Søndag 01.06.14.
Bodybike:
TM: 1.00
Kcal: 799
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Lørdag 31.05.14.
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 77,5 kg
BB Bent Over Row:
5 x 5 a 77,5 kg
SS
EZ Upright Row:
5 x 9 a 25 kg
Leg Press:
5 x 9 a 155 kg
SS
EZ Lying Triceps Extension:
5 x 8 a 40 kg
DB Incline Curl:
5 x 9 a 12,5 kg
SS
DB Rear Delt Lateral Raise:
5 x 10 a 10 kg
DB Hammercurl:
5 x 10 a 10 kg
Plank:
2 x 60 sec. a 10 kg
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Fredag 30.05.14.
Bodybike:
TM: 1.00
Kcal: 780
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Torsdag 29.05.14.
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:
2 x 5 a BW
3 x 4 a BW
DB Incline Bench Press:
5 x 8 a 22,5 kg
SS
DB Lateral Raise:
5 x 8 a 10 kg
Leg Extension:
5 x 8 a 59,3 kg
SS
EZ Standing Curl:
5 x 10 a 35 kg
Straight Bar Pushdown:
5 x 10 a 57,5 kg
SS
Squat:
5 x 8 a 45 kg
DB Shrug:
5 x 8 a 37,5 kg
Plank:
2 x 60 sec. a 10 kg
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Tirsdag 27.05.14.
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 6 a 40 kg
3 x 5 a 40 kg
DB Bent Over Row:
2 x 6 a 50 kg
3 x 5 a 50 kg
SS
Military Press:
2 x 6 a 50 kg
3 x 5 a 50 kg
BB Romanian Deadlift:
2 x 6 a 70 kg
3 x 5 a 70 kg
SS
CG Bench Press:
5 x 9 a 55 kg
DB Standing Curl:
5 x 9 a 12,5 kg
SS
Rear Delt Pec Deck:
5 x 10 a 32 kg
EZ Reverse Curl:
5 x 10 a 25 kg
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Søndag 25.05.14.
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 75 kg
BB Bent Over Row:
5 x 5 a 75 kg
SS
EZ Upright Row:
5 x 8 a 25 kg
Leg Press:
5 x 8 a 155 kg
SS
EZ Lying Triceps Extension:
5 x 10 a 37,5 kg
DB Incline Curl:
5 x 8 a 12,5 kg
SS
DB Rear Delt Lateral Raise:
5 x 9 a 10 kg
DB Hammercurl:
5 x 9 a 10 kg
Plank:
2 x 60 sec. a 10 kg
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Lørdag 24.05.14.
Bodybike:
TM: 1.00
Kcal: 822
-
Fredag 23.05.14.
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 20 kg
SS
DB Lateral Raise:
5 x 7 a 10 kg
Lef Extension:
5 x 7 a 59,3 kg
SS
EZ Standing Curl:
5 x 9 a 35 kg
Straight Bar Pushdown:
5 x 9 a 57,5 kg
SS
Squat:
5 x 8 a 45 kg
DB Shrug:
5 x 8 a 37,5 kg
Plank:
2 x 55 sec. a 10 kg
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Torsdag 22.05.14.
Bodybike:
TM: 1.00
Kcal: 757
-
Onsdag 21.05.14.
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:
5 x 5 a 40 kg
DB Bent Over Row:
5 x 5 a 50 kg
SS
Military Press:
5 x 5 a 50 kg
BB Romanian Deadlift:
5 x 5 a 70 kg
SS
CG Bench Press:
5 x 10 a 52,5 kg
DB Standing Curl:
5 x 8 a 12,5 kg
SS
Rear Delt Pec Deck:
5 x 10 a 31 kg
EZ Reverse Curl:
5 x 10 a 22,5 kg
Plank:
2 x 55 sec. a 10 kg
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Mandag 19.05.14.
Bodybike:
TM. 1.00
Kcal: 824
-
Søndag 18.05.14.
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 72,5 kg
BB Bent Over Row:
5 x 5 a 72,5 kg
SS
EZ Upright Row:
5 x 10 a 22,5 kg
Leg Press:
5 x 10 a 150 kg
SS
EZ Lying Triceps Extension:
5 x 10 a 35 kg
DB Incline Curl:
5 x 10 a 10 kg
SS
DB Rear Delt Lateral Raise:
5 x 8 a 10 kg
DB Hammercurl:
5 x 8 a 10 kg
Plank:
2 x 55 sec. a 10 kg
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Lørdag 17.05.14.
Promenade:
TM: 1.46
Kcal: 930
Lækkert i Østerådalen.
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"flette næbbet" Godt udtrykt.
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Fredag 16.05.14.
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 8 a 20 kg
SS
DB Lateral Raise:
5 x 6 a 10 kg
Leg Extension:
5 x 6 a 59,3 kg
SS
EZ Standing Curl:
5 x 8 a 35 kg
Straight Bar Pushdown:
5 x 8 a 55 kg
SS
Squat:
5 x 8 a 42,5 kg
DB Shrug:
5 x 8 a 35 kg
Plank:
2 x 55 sec. a 10 kg
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Torsdag 15.05.14.
Bodybike:
1 time
767 kcal
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Onsdag 14.05.14.
Gulvtæppe:
2 x 15 a BW
Rotator Cuff:
Indadfører 2 x 18 a 15 kg
Udadfører 2 x 18 a 10 kg
SS
DB Bench Press:
3 x 5 a 40 kg
DB Bent Over Row:
3 x 5 a 50 kg
SS
Military Press:
3 x 5 a 50 kg
BB Romanian Deadlift:
3 x 5 a 70 kg
SS
CG Bench Press:
3 x 10 a 50 kg
DB Standing Curl:
3 x 10 a 12,5 kg
SS
Rear Delt Pec Deck:
3 x 10 a 30 kg
EZ Reverse Curl:
3 x 10 a 22,5 kg
Plank:
2 x 50 sec. a 10 kg
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Søndag 11.05.14.
SS
Military Press:
5 x 5 a 50 kg
BB Romanian Deadlift:
5 x 5 a 70 kg
SS
DB Lateral Raise:
5 x 10 a 8 kg
Leg Extension:
5 x 10 a 57 kg
SS
DB Rear Delt Lateral Raise:
5 x 8 a 15 kg
Leg Press:
5 x 8 a 150 kg
Plank:
3 x 50 sec. a 10 kg
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Lørdag 10.05.14.
Crosstrainer:
15 min.
Rotator Cuff:
Indadfører 3 x 18 a 15 kg
Udadfører 3 x 18 a 10 kg
SS
DB Hammerpress:
1 x 20 a 10 kg
1 x 10 a 20 kg
1 x 5 a 22,5 kg
1 x 5 a 25 kg
1 x 5 a 27,5 kg
1 x 5 a 30 kg
1 x 5 a 32,5 kg
1 x 5 a 35 kg
1 x 5 a 37,5 kg
3 x 5 a 40 kg
DB Bent Over Row:
1 x 20 a 20 kg
1 x 10 a 30 kg
1 x 5 a 32,5 kg
1 x 5 a 35 kg
1 x 5 a 73,5 kg
1 x 5 a 40 kg
1 x 5 a 42,5 kg
1 x 5 a 45 kg
1 x 5 a 47,5 kg
3 x 5 a 50 kg
Crosstrainer:
15 min.
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Torsdag 08.05.14.
Crosstrainer:
15 min.
SS
Military Press:
5 x 5 a 50 kg
BB Romanian Deadlift:
5 x 5 a 70 kg
SS
DB Lateral Raise:
5 x 9 a 8 kg
Leg Extension:
5 x 9 a 57 kg
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Tirsdag 06.05.14.
Crosstrainer:
15 min.
SS
BB Bench Press:
1 x 20 a 20 kg
1 x 15 a 40 kg
1 x 10 a 50 kg
1 x 10 a 60 kg
1 x 10 a 70 kg
1 x 10 a 80 kg
1 x 5 a 90 kg
1 x 3 a 100 kg
BB Bent Over Row:
1 x 20 a 20 kg
1 x 15 a 40 kg
1 x 10 a 50 kg
1 x 10 a 60 kg
1 x 10 a 70 kg
1 x 10 a 80 kg
1 x 5 a 90 kg
1 x 3 a 100 kg
EZ Standing Curl:
5 x 8 a 40 kg
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Jeg har trænet i fivefingers i ca. et års tid nu. Det er rigtig lækkert - og helt legalt
Zane
in Online Logbog
Posted
Onsdag 04.06.14.
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:
4 x 5 a BW
1 x 3 a BW
DB Incline Bench Press:
5 x 9 a 22,5 kg
SS
DB Lateral Raise:
5 x 9 a 10 kg
Leg Extension:
5 x 9 a 59,3 kg
SS
EZ Standing Curl:
5 x 8 a 37,5 kg
Straight Bar Pushdown:
5 x 8 a 60 kg
SS
Squat:
5 x 8 a 45 kg
DB Shrug:
5 x 8 a 37,5 kg
Plank:
2 x 60 sec. a 10 kg