Zane
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Posts posted by Zane
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Et par dage før jul så det ene af toiletterne i vores motionscenter ud på samme måde: Lort på brættet, lort op og ned af cisternen og et lag af lort TVÆRET ud over gulvet. Måske er det en ny trend........
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Mandag 30.12.13.
SS
DB Bench Press:
5 x 8 a 25 kg
DB Bent Over Row:
5 x 8 a 35 kg
SS
BB Incline Bench Press:
5 x 8 a 40 kg
T-Bar Row:
5 x 8 a 30 kg
SS
DB Flye:
5 x 8 a 10 kg
Hyper Extension:
5 x 8 a 5 kg
Crosstrainer:
20 min.
249 kcal
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Søndag 22.12.13.
Leg Press:
3 x 10 a 35 kg
Rotator Cuff:
Indadfører 3 x 16 a 15 kg
Udadfører 3 x 16 a 10 kg
Arnold Press:
5 x 5 a 25 kg
Cable Upright Row:
5 x 5 a 37,5 kg
DB Lateral Raise:
3 x 10 a 7 kg
Rear Delt Pec Deck:
4 x 10 a 38 kg
Plank:
3 x 40 sec. a 10 kg
Crosstrainer:
40 min.
528 kcal
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Lørdag 21.12.13.
Gulvtæppe:
3 x 15 a BW
Pull Up:
5 x 5 a BW
DB Bent Over Row:
5 x 5 a 45 kg
Seated Cable Row:
3 x 10 a 57,5 kg
BB Romanian Deadlift:
3 x 6 a 60 kg
Straight Arm Side Plank:
3 x 30 / 30 sec. a BW
Treadclimber:
40 min.
470 kcal
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Fredag 20.12.13.
Uni Leg Extension:
3 x 9 a 34,5 kg
Rotator Cuff:
Indadfører 3 x 16 a 15 kg
Udadfører 3 x 16 a 10 kg
DB Incline Hammerpress:
5 x 6 a 35 kg
BB Bench Press:
5 x 5 a 75 kg
DB Flye:
3 x 6 a 15 kg
Plank:
3 x 40 sec, a 10 kg
Crosstrainer:
40 min.
501 kcal
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Onsdag 18.12.13.
Gulvtæppe:
3 x 15 a BW
CG Bench Press:
5 x 5 a 70 kg
EZ Lying Triceps Extension:
3 x 9 a 47,5 kg
Rope Pressdown:
3 x 10 a 48 kg
EZ Standing Curl:
5 x 5 a 42,5 kg
Cable Preacher Curl:
3 x 10 a 33 kg
DB Incline Curl:
3 x 11 a 15 kg
EZ Reverse Curl:
3 x 11 a 32,5 kg
Treadmill:
40 min.
302 kcal
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Tirsdag 17.12.13.
Leg Press:
3 x 10 a 130 kg
Rotator Cuff:
Indadfører 3 x 15 a 15 kg
Udadfører 3 x 15 a 10 kg
Arnold Press:
5 x 5 a 25 kg
Cable Upright Row:
5 x 5 a 35 kg
DB Lateral Raise:
3 x 10 a 6,5 kg
Rear Delt Pec Deck:
4 x 10 a 37 kg
Plank:
3 x 40 sec. a 10 kg
Treadclimber:
40 min.
470 kcal
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Mandag 16.12.13.
Gulvtæppe:
3 x 15 a BW
BB Romanian Deadlift:
3 x 10 a 57,5 kg
Pull Up:
5 x 5 a BW
DB Bent Over Row:
5 x 5 a 42,5 kg
Seated Cable Row:
3 x 10 a 55 kg
Hyper Extension:
3 x 10 a 6 kg
Straight Arm Side Plank:
3 x 30 / 30 sec. a BW
Crosstrainer:
40 min.
509 kcal
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Søndag 15.12.13.
Leg Extension:
3 x 8 a 34,5 kg
Rotator Cuff:
Indadfører 3 x 15 a 15 kg
Udadfører 3 x 15 a 10 kg
DB Incline Hammerpress:
5 x 5 a 35 kg
BB Bench Press:
5 x 5 a 72,5 kg
DB Flye:
3 x 12 a 12,5 kg
Plank:
3 x 40 sec. a 10 kg
Treadclimber:
40 min.
467 kcal
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Tirsdag 10.12.13.
Gulvtæppe:
3 x 15 a BW
CG Bench Press:
5 x 5 a 70 kg
EZ Lying Triceps Extension:
3 x 8 a 47,5 kg
Rope Pressdown:
3 x 10 a 47 kg
EZ Standing Curl:
5 x 5 a 40 kg
Cable Preacher Curl:
3 x 10 a 32 kg
DB Incline Curl:
3 x 10 a 15 kg
EZ Reverse Curl:
3 x 10 a 32,5 kg
Treadmill:
40 min.
327 kcal
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Mandag 09.12.13.
Leg Press:
3 x 10 a 125 kg
Rotator Cuff:
Indadfører 3 x 15 a 15 kg
Udadfører 3 x 15 a 10 kg
Arnold Press:
5 x 5 a 22,5 kg
Cable Upright Row:
5 x 5 a 32,5 kg
DB Lateral Raise:
3 x 10 a 6 kg
Rear Delt Pec Deck:
4 x 10 a 36 kg
Plank:
3 x 40 sec. a 10 kg
Treadclimber:
40 min.
366 kcal
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Søndag 08.12.13.
Gulvtæppe:
3 x 15 a BW
BB Romanian Deadlift:
3 x 9 a57,5 kg
Pull Up:
5 x 5 a BW
DB Bent Over Row:
5 x 5 a 42,5 kg
Seated Cable Row:
3 x 10 a 52,5 kg
Hyper Extension:
3 x 10 a 6 kg
Straight Arm Side Plank:
3 x 30 / 30 sec. a BW
Crosstrainer:
40 min.
467 kcal
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Lørdag 07.12.13.
Uni Leg Extension:
3 x 10 a 32,3 kg
Rotator Cuff:
Indadfører 3 x 15 a 15 kg
Udadfører 3 x 15 a 10 kg
DB Incline Hammerpress:
5 x 5 a 35 kg
BB Bench Press:
5 x 5 a 70 kg
DB Flye:
3 x 11 a 12,5 kg
Plank:
3 x 40 sec. a 10 kg
Treadclimber:
40 min.
463 kcal
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Torsdag 05.12.13.
CG Bench Press:
5 x 5 a 67,5
EZ Lying Triceps Extension:
3 x 8 a 47,5 kg
Rope Pressdown:
3 x 10 a 46 kg
EZ Standing Curl:
5 x 5 a 37,5 kg
Cable Preacher Curl:
3 x 10 a 31 kg
DB Incline Curl:
3 x 9 a 15 kg
EZ Reverse Curl:
3 x 9 a 32,5 kg
Treadmill:
40 min.
303 kcal
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Tirsdag 03.12.13.
Rotator Cuff:
Indadfører 3 x 15 a 15 kg
Udadfører 3 x 15 a 10 kg
Arnold Press:
5 x 5 a 20 kg
Cable Upright Row:
5 x 5 a 30 kg
DB Lateral Raise:
3 x 10 a 5 kg
Rear Delt Pec Deck:
4 x 10 a 35 kg
Plank:
3 x 40 sec. a 10 kg
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Mandag 02.12.13.
Gulvtæppe:
3 x 15 a BW
Pull Up:
5 x 5 a BW
DB Bent Over Row:
5 x 5 a 40 kg
Seated Cable Row:
3 x 10 a 50 kg
Hyper Extension:
3 x 10 a 5 kg
Straight Arm Side Plank:
3 x 30 / 30 sec. a BW
Crosstrainer:
40 min.
482 kcal
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Lørdag 30.11.13.
Rotator Cuff:
Indadfører 3 x 15 a 15 kg
Udadfører 3 x 15 a 10 kg
DB Incline Hammerpress:
5 x 5 a 32,5 kg
BB Bench Press:
5 x 5 a 70 kg
DB Flye:
3 x 10 a 12,5 kg
Plank:
3 x 35 sec. a 10 kg
Treadclimber:
40 min.
460 kcal
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Torsdag 28.11.13.
CG Bench Press:
5 x 5 a 65 kg
EZ Lying Triceps Extension:
3 x 8 a 45 kg
Rope Pressdown:
3 x 10 a 45 kg
EZ Standing Curl:
5 x 5 a 35 kg
Cable Preacher Curl:
3 x 10 a 30 kg
DN Incline Curl:
3 x 8 a 15 kg
EZ Reverse Curl:
3 x 8 a 32,5 kg
Treadmill:
40 min.
324 kcal
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Onsdag 27.11.13.
Gulvtæppe:
3 x 15 a BW
Uni Leg Extension:
3 x 8 a 32,3 kg
Leg Press:
3 x 10 a 120 kg
Adduktion:
3 x 10 a 64 kg
BB Romanian Deadlift:
3 x 8 a 57,5 kg
Seated Calves Raises:
3 x 15 a 125 kg
Straight Arm Side Plank:
3 x 30 / 30 sec. a BW
Crosstrainer:
40 min.
428 kcal
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Tirsdag 26.11.13.
Har været forkølet, men kom så småt i gang igen i dag med:
Yoga:
90 min.
Det var så desværre sidste gang i år. Håber holdet starter igen i 2014.
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Onsdag 20.11.13.
Gulvtæppe:
3 x 15 a BW
Uni Leg Extension:
3 x 8 a 32,3 kg
Leg Press:
3 x 10 a 120 kg
Leg Curl:
3 x 9 a 38,3 kg
Adduktion:
3 x 10 a 64 kg
BB Romanian Deadlift:
3 x 8 a 57,5 kg
Seated Calves Press:
3 x 15 a 125 kg
Straight Arm Side Plank:
3 x 30 sec. a BW
Crosstrainer:
30 min.
422 kcal
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Tirsdag 19.11.13.
Yoga:
90 min.
Rotator Cuff:
Indadfører 3 x 13 a 15 kg
Udadfører 3 x 13 a 10 kg
DB Seated Lateral Raise:
6 x 10 a 8 kg
Arnold Press:
4 x 7 a 25 kg
BtB Cable Lateral Raise:
3 x 10 a 10 kg
Rear Delt Pec Deck:
4 x 10 a 38 kg
DB Shrug:
5 x 10 a 40 kg
Plank:
3 x 35 sec. a 10 kg
Treadclimber:
30 min.
375 kcal
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Søndag 17.11.13.
Gulvtæppe:
3 x 15 a BW
WG Pulldown:
1 x 15 a 42,5 kg
1 x 10 a 62,5 kg
Pull Up:
1 x 6 a BW
3 x 5 a BW
DB Bent Over Row:
4 x 10 a 40 kg
BB Bent Over Row:
3 x 10 a 60 kg
Seated Cable Row:
3 x 10 a 55 kg
Hyper Extension:
3 x 10 a 5 kg
Straight Arm Side Plank:
3 x 30 sec. a BW
Treadclimber:
30 min.
409 kcal
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Lørdag 16.11.13.
Rotator Cuff:
Indadfører 3 x 13 a 15 kg
Udadfører 3 x 13 a 10 kg
DB Incline Bench Press:
5 x 6 a 32,5 kg
BB Bench Press:
5 x 10 a 70 kg
DB Flye:
3 x 9 a 15 kg
Cable Crossover:
3 x 11 a 25 kg
Plank:
3 x 35 sec. a BW
Crosstrainer:
30 min.
409 kcal
Zane
in Online Logbog
Posted
Frank Zane, Mr. O 1977-78 og 79, er i mine øjne den flotteste fyr der har vundet den titel. Langt fra den største, men ham med den mest symmetriske og harmoniske kropsbygning og den der mest ligner min forestilling om en græsk gud, så derfor er han min avatar.