Lagoon Posted March 14, 2007 Author Report Share Posted March 14, 2007 Onsdag d. 14/3 - 2007-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible-City Fitness på BryggenChins:5 reps5 reps5 reps5 reps5 repsGym80 rows:10 reps @ 90 kg10 reps @ 90 kg10 reps @ 90 kg10 reps @ 90 kgBent rows:12 reps @ 70 kg10 reps @ 70 kg10 reps @ 70 kg10 reps @ 70 kgH-greb pulldowns:15 reps @ 70 kg14 reps @ 70 kg13 reps @ 70 kg14 reps @ 70 kgDips:13 reps12 reps12 repsPressdowns:12 reps @ 50 kg12 reps @ 55 kg12 reps @ 55 kgSeated overhead DB extensions:10 reps @ 26 kg10 reps @ 26 kg10 reps @ 26 kgLæg i ben pres:20 reps @ slæden + 120 kg20 reps @ slæden + 120 kg20 reps @ slæden + 120 kgSeated calf raises:12 reps @ 65 kg12 reps @ 65 kg12 reps @ 65 kg+ et dropset med 8 reps @ 60 kg:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 16, 2007 Author Report Share Posted March 16, 2007 Torsdag d. 15/3 - 2007-Eftermiddagscardio-City Fitness på Bryggen i selskab med the one and only Helle NielsenSofa-cykel:15 min @ level 5Arc-bandit:25 min @ level 50---------------------------------------------------Fredag d. 16/3 - 2007-Morgencardio30 min PW @ en sø---------------------------------------------------Fredag d. 16/3 - 2007-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible-City Fitness på Bryggen sammen med lillemorGym80 pat pres:10 reps @ 80 kg10 reps @ 80 kg10 reps @ 80 kg10 reps @ 80 kgDips:10 reps10 reps10 reps10 repsSkråbænk:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgPec-dec:12 reps @ 85 kg12 reps @ 85 kg12 reps @ 85 kg12 reps @ 85 kgPull ups:6 reps5 reps5 reps5 repsEZ curls:10 reps @ stangen + 30 kg10 reps @ stangen + 30 kg10 reps @ stangen + 30 kgCable curls:15 reps @ 40 kg15 reps @ 40 kg15 reps @ 40 kgHanging leg raises:8 reps8 reps8 repssupersættet medSwiss-ball crunches:12 reps12 reps12 reps:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Flexipecs Posted March 16, 2007 Report Share Posted March 16, 2007 (edited) Hvad sker der med al den cardio du fyrer af - jeg køber snart tights og ponpon'er til dig Edited March 16, 2007 by Flexipecs Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 16, 2007 Author Report Share Posted March 16, 2007 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... Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 17, 2007 Author Report Share Posted March 17, 2007 Morgenvægten her lørdag d. 17/3 - 200790 kg l siden sidste vejning: -1 kg l I alt: -2,6 kgSå alt går efter planen. Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 17, 2007 Author Report Share Posted March 17, 2007 Lørdag d. 17/3 - 2007-Morgencardio30 min PW @ en sø Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 17, 2007 Author Report Share Posted March 17, 2007 Lørdag d. 17/3 - 2007-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible-City Fitness på BryggenDB laterals:10 reps @ 16 kg10 reps @ 16 kg10 reps @ 16 kg10 reps @ 16 kgReverse pec-dec:12 reps @ 85 kg12 reps @ 85 kg12 reps @ 85 kg12 reps @ 85 kg12 reps @ 85 kgGym80 machine shoulder press:8 reps @ 30 kg8 reps @ 30 kg8 reps @ 30 kgLeg extensions:10 reps @ 65 kg --> 10 reps @ 50 kg10 reps @ 65 kg --> 8 reps @ 50 kg10 reps @ 65 kg --> 8 reps @ 50 kgBen pres:10 reps @ slæden + 200 kg10 reps @ slæden + 200 kg10 reps @ slæden + 200 kgHack-squat m. pause i bunden:12 reps @ slæden + 40 kg12 reps @ slæden + 40 kg12 reps @ slæden + 40 kgSeated leg curls:10 reps @ 85 kg8 reps @ 85 kg8 reps @ 85 kg8 reps @ 80 kg8 reps @ 80 kgSeated calf raises:15 reps @ 60 kg15 reps @ 60 kg15 reps @ 60 kgOne-legged calf press:15 reps @ slæden + 40 kg15 reps @ slæden + 40 kg15 reps @ slæden + 40 kg:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 18, 2007 Author Report Share Posted March 18, 2007 Søndag d. 18/3 - 2007-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible-City Fitness på Bryggen efter lukketidChins:1 rep2 reps3 reps4 reps5 reps5 reps4 repsChest-supported BB rows:10 reps @ 65 kg10 reps @ 65 kg10 reps @ 65 kg10 reps @ 65 kgPulldowns m. spade-greb:10 reps @ 80 kg10 reps @ 80 kg10 reps @ 80 kg10 reps @ 80 kgOne-armed Gym80 rows:12 reps @ 50 kg12 reps @ 50 kg12 reps @ 50 kg12 reps @ 50 kgCG bænkpres:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgKabel fransk pres:10 reps @ 40 kg10 reps @ 40 kg10 reps @ 40 kgOne-arm cable extensions:12 reps @ 12,5 kg12 reps @ 12,5 kg12 reps @ 12,5 kgKondi-cykel:25 min @ level 6-8:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 21, 2007 Author Report Share Posted March 21, 2007 Mandag d. 19/3 - 2007-Eftermiddagscardio-City Fitness på BryggenSofa-cykel:20 min @ lvl 6Arc-bandit:25 min @ lvl 45---------------------------------------------Tirsdag d. 20/3 - 2007-Morgencardio30 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 BasanalBænkpres:6 reps @ 80 kg6 reps @ 90 kg8 reps @ 80 kg8 reps @ 80 kgDips:10 reps10 reps10 reps10 repsIncline DB press:8 reps @ 30 kg8 reps @ 30 kg8 reps @ 30 kg6 reps @ 30 kgCable crossovers:12 reps @ 25 kg12 reps @ 25 kg12 reps @ 25 kg12 reps @ 25 kgPullups:6 reps6 reps5 repsMachine curls:8 reps @ 40 kg8 reps @ 45 kg8 reps @ 40 kgSeated DB curls:10 reps @ 16 kg10 reps @ 16 kg10 reps @ 16 kg10 reps @ 16 kgSeated calf raises:15 reps @ 60 kg15 reps @ 60 kg15 reps @ 60 kgStanding calf raises:12 reps @ 50 kg12 reps @ 50 kg12 reps @ 50 kg:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 22, 2007 Author Report Share Posted March 22, 2007 Onsdag d. 21/3 - 2007-Morgencardio30 min PW @ en sø------------------------------------------Onsdag d. 21/3 - 2007-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible-City Fitness på BryggenSeated DB laterals:12 reps @ 14 kg12 reps @ 14 kg12 reps @ 14 kg12 reps @ 14 kgGym80 maskin skulderpres:8 reps @ 30 kg8 reps @ 30 kg8 reps @ 30 kgCable rear laterals:12 reps @ 17,5 kg12 reps @ 17,5 kg12 reps @ 15 kg12 reps @ 15 kgUpright rows:10 reps @ 40 kg10 reps @ 40 kg10 reps @ 40 kgLeg extensions:10 reps @ 70 kg10 reps @ 70 kg10 reps @ 70 kgHack-squat:10 reps @ slæden + 60 kg10 reps @ slæden + 60 kg10 reps @ slæden + 60 kgDB lunges:8 reps @ 16 kg8 reps @ 16 kg8 reps @ 16 kgSeated leg curls:12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kgAbs:5 blandede sæt:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 22, 2007 Author Report Share Posted March 22, 2007 Torsdag d. 22/3 - 2007-Morgencardio30 min PW @ en sø------------------------------------------------------Torsdag d. 22/3 - 2007-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible-City Fitness på Bryggen med GorillaenChins:5 reps5 repsså skiftede vi stativ8 reps -PR! Jeg er stadig brandærgerlig, men PR er PR. 5 reps5 repsChest-supported rows:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgPulldowns m. spaden:10 reps @ 80 kg12 reps @ 80 kg10 reps @ 80 kg10 reps @ 80 kgGym80 one-armed rows:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgDips:16 reps12 reps12 repsLying DB extensions:12 reps @ 14 kg10 reps @ 14 kg10 reps @ 14 kgPressdowns:12 reps @ 60 kg12 reps @ 60 kg12 reps @ 60 kgSeated calf raises:15 reps @ 60 kg15 reps @ 60 kg15 reps @ 60 kg15 reps @ 60 kgStanding calf raises:12 reps @ 50 kg12 reps @ 50 kg12 reps @ 50 kg:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Flexipecs Posted March 22, 2007 Report Share Posted March 22, 2007 -PR! Jeg er stadig brandærgerlig Det har jo ikke noget med din træning at gøre!! Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 24, 2007 Author Report Share Posted March 24, 2007 Lørdag d. 24/3 - 2007-Morgencardio-City Fitness på Bryggen før åbningstidSofa-cykel:20 min @ lvl 20Arc-bandit:20 min @ lvl 45------------------------------------------Lørdag d. 24/3 - 2007-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible-City Fitness på Bryggen efter lukSkråbænk:6 reps @ 80 kg5 reps @ 80 kg8 reps @ 70 kg10 reps @ 60 kgDips:10 reps10 reps10 reps10 repsGym80 pat pres:12 reps @ 60 kg11 reps @ 60 kg12 reps @ 60 kg10 reps @ 60 kgCable crossovers:18 reps @ 20 kg18 reps @ 20 kg16 reps @ 20 kg16 reps @ 20 kgPullups:6 reps6 reps5 repsMachine curls:8 reps @ 35 kg8 reps @ 35 kg8 reps @ 35 kgBB curls:8 reps @ 40 kg8 reps @ 40 kg8 reps @ 40 kgAbs:6 blandede sæt:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 27, 2007 Author Report Share Posted March 27, 2007 Søndag d. 25/3 - 2007-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible-City Fitness på Bryggen efter lukSeated DB laterals:12 reps @ 14 kg12 reps @ 14 kg12 reps @ 14 kg12 reps @ 14 kg12 reps @ 14 kgBent-over cable laterals:10 reps @ 12,5 kg10 reps @ 12,5 kg10 reps @ 12,5 kgsupersættet medOne-arm elbows out cable rows:10 reps @ 12,5 kg10 reps @ 12,5 kg10 reps @ 12,5 kgBB front raises:10 reps @ 24 kg10 reps @ 24 kg10 reps @ 24 kgsupersættet medIncline chest-supported DB laterals:10 reps @ 10 kg10 reps @ 10 kg10 reps @ 10 kgHack squat:10 reps @ slæden + 65 kg10 reps @ slæden + 65 kg10 reps @ slæden + 65 kgLeg extensions:12 reps @ 60 kg12 reps @ 60 kg12 reps @ 60 kgReverse Gym80 squats:12 reps @ maskinen + 80 kg12 reps @ maskinen + 80 kg12 reps @ maskinen + 80 kgLying leg curls:10 reps @ 35 kg10 reps @ 35 kg10 reps @ 35 kgsupersættet medHyper-extensions:12 reps12 reps12 repsKondi-cykel:20 min @ level 6:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 27, 2007 Author Report Share Posted March 27, 2007 Mandag d. 26/3 - 2007-Morgencardio:30 min PW @ en sø--------------------------------------------------------Mandag d. 26/3 - 2007-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible-City Fitness på BryggenNeutral wide-grip pullups:8 reps7 reps7 reps6 repsChest-supported BB rows:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgGym80 pulldowns:10 reps @ 85 kg10 reps @ 85 kg10 reps @ 85 kg10 reps @ 85 kgOne-armed Gym80 rows:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgCG bænkpres:8 reps @ 60 kg8 reps @ 70 kg9 reps @ 80 kgPressdowns:12 reps @ 60 kg12 reps @ 60 kg12 reps @ 60 kgFransk pres i kabel:8 reps @ 40 kg8 reps @ 40 kg8 reps @ 40 kgAbs:6 blandede sæt:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 28, 2007 Author Report Share Posted March 28, 2007 Onsdag d. 28/3 - 2007-Morgencardio30 min PW @ en sø----------------------------------------------Onsdag d. 28/3 - 2007-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible-City Fitness på Bryggen med GorillaenSkråbænk:8 reps @ 70 kg6 reps @ 80 kg2 reps @ 90 kg8 reps @ 70 kgDips:15 reps12 reps12 reps12 repsGym80 pat pres:8 reps @ 90 kg8 reps @ 90 kg8 reps @ 80 kg12 reps @ 60 kgIncline DB flies:15 reps @ 16 kg12 reps @ 18 kg10 reps @ 18 kg10 reps @ 18 kgPullups:5 reps5 reps5 repsBB curls:8 reps @ 40 kg5 reps @ 50 kg8 reps @ 40 kgMachine curls:8 reps @ 35 kg7 reps @ 45 kg --> 5 reps @ 35 kg6 reps @ 40 kg --> 5 reps @ 30 kgSeated calf raises:15 reps @ 60 kg15 reps @ 60 kg15 reps @ 60 kg+ et dropset med 10 reps @ 40 kgStanding calf raises:12 reps @ 50 kg12 reps @ 50 kg12 reps @ 50 kg:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 31, 2007 Author Report Share Posted March 31, 2007 Torsdag d. 29/3 - 2007-Morgencardio30 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 BasanalDB skulder pres:8 reps @ 24 kg8 reps @ 26 kg8 reps @ 26 kg + et dropset med 6 reps @ 22 kgReverse pec-dec:12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kgCable side laterals:10 reps @ 12,5 kg10 reps @ 12,5 kg10 reps @ 12,5 kg10 reps @ 12,5 kgsupersættet medCable bent-over laterals:8 reps @ 12,5 kg8 reps @ 12,5 kg8 reps @ 12,5 kg8 reps @ 12,5 kgFront squat:8 reps @ 60 kg8 reps @ 60 kg8 reps @ 60 kgHack squat:8 reps @ slæden + 60 kg8 reps @ slæden + 60 kg8 reps @ slæden + 60 kgLeg extensions:10 reps @ 65 kg --> 8 reps @ 45 kg10 reps @ 65 kg --> 8 reps @ 45 kg10 reps @ 65 kg --> 8 reps @ 45 kgSeated leg curls:10 reps @ 75 kg10 reps @ 75 kg10 reps @ 75 kgsupersættet medHyperextensions:12 reps12 reps12 repsHanging leg raises:8 reps8 reps8 reps:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 31, 2007 Author Report Share Posted March 31, 2007 Fredag d. 30/3 - 2007-Morgencardio30 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 BasanalChins:6 reps6 reps6 reps5 repsChest-supported BB rows:8 reps @ 70 kg8 reps @ 70 kg8 reps @ 70 kg8 reps @ 70 kgDB pullovers:12 reps @ 26 kg10 reps @ 28 kg10 reps @ 28 kg10 reps @ 28 kgOne-armed Gym80 rows:12 reps @ 67,5 kg10 reps @ 67,5 kg10 reps @ 67,5 kg10 reps @ 67,5 kgCG bænkpres:10 reps @ 60 kg8 reps @ 70 kg8 reps @ 70 kgOverhead rope extensions:12 reps @ 45 kg12 reps @ 45 kg12 reps @ 45 kgLying DB extensions:10 reps @ 14 kg10 reps @ 14 kg8 reps @ 14 kgSeated calf raises:12 reps @ 60 kg12 reps @ 60 kg12 reps @ 60 kgStanding one-legged calf raises:15 reps15 rep15 reps:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted March 31, 2007 Author Report Share Posted March 31, 2007 Lørdag d. 31/3 - 2007-Eftermiddagscardio-City Fitness på Bryggen efter lukketidSofa-cykel:10 min @ level 5Arc-bandit:30 min @ level 45Kondi-cykel:10 min @ level 6:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted April 1, 2007 Author Report Share Posted April 1, 2007 Søndag d. 1/4 - 2007-Morgencardio (kl. 12.30... )30 min PW @ en sø i det dejlige solskin.-------------------------------------------------Søndag d. 1/4 - 2007-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible-City Fitness på BryggenSkråbænk:5 reps @ 80 kg5 reps @ 80 kg5 reps @ 80 kg10 reps @ 60 kg-Mine triceps var monsterømme fra i fredags, så banen kørte af skod, og styrken var heller ikke overvældende. Gym80 pat pres:8 reps @ 90 kg8 reps @ 90 kg8 reps @ 80 kg8 reps @ 80 kgPec-dec:10 reps @ 85 kg10 reps @ 85 kg10 reps @ 85 kg10 reps @ 85 kg-Kører normalt 3 pres-øvelser og en fly-øvelse på patdagen, men pga. de massive DOMS i triceps droppede jeg den ene pres og kørte 2 fly-øvelser i stedet. Incline DB flies:12 reps @ 18 kg12 reps @ 22 kg12 reps @ 22 kg10 reps @ 26 kg -Neger-Thomas spottede mig og gav lidt forced, så har faktisk ikke styr på hvor meget jeg selv lavede. Men det brændte i hvert fald... :4thumbup: BB curls:10 reps @ 40 kg8 reps @ 40 kg8 reps @ 40 kgReverse EZ preacher curls:10 reps @ stangen + 20 kg10 reps @ stangen + 20 kg8 reps @ stangen + 20 kgRope cable curls:12 reps @ 45 kg12 reps @ 45 kg12 reps @ 45 kgAbs:5 blandede sæt:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted April 3, 2007 Author Report Share Posted April 3, 2007 Mandag d. 2/4 - 2007-Morgencardio:30 min PW @ en sø------------------------------------------Mandag d. 2/4 - 2007-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible-City Fitness på BryggenDB laterals:10 reps @ 14 kg10 reps @ 16 kg8 reps @ 18 kg10 reps @ 16 kgReverse pec-dec:12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kgBent-over cable laterals:10 reps @ 15 kg10 reps @ 15 kg10 reps @ 15 kgCable front raises:10 reps @ 30 kg10 reps @ 30 kg10 reps @ 30 kgLeg extensions:10 reps @ 80 kg10 reps @ 80 kg10 reps @ 80 kgHacksquat:8 reps @ slæden + 60 kg11 CF-reps @ slæden + 80 kg 8 reps @ slæden + 60 kgReverse Gym80 squats:12 reps @ maskinen + 80 kg12 reps @ maskinen + 80 kg12 reps @ maskinen + 80 kgSeated leg curls:12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kgSeated calf raises:10 reps @ 80 kg10 reps @ 80 kg10 reps @ 80 kg + et dropset med 10 reps @ 60 kgOne-legged calf press i ben pres:15 reps @ slæden + 40 kg15 reps @ slæden + 40 kg15 reps @ slæden + 40 kg---------------------------------------------------------------Tirsdag d. 3/4 - 2007-Morgencardio30 min PW @ en sø----------------------------------Tirsdag d. 3/4 - 2007-Blasting Gorilla Volume Training: Ryg og triceps - mission: impossible-City Fitness på BryggenPulldowns m. spade-greb:10 reps @ 90 kg8 reps @ 100 kg10 reps @ 90 kg10 reps @ 90 kgDB rows:10 reps @ 42 kg10 reps @ 42 kg10 reps @ 42 kg10 reps @ 42 kgStiff-arm pulldowns:12 reps @ 60 kg12 reps @ 60 kg12 reps @ 55 kg12 reps @ 55 kgBent-rows:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgDips:10 reps 10 reps10 reps-Stadig godt DOMS'et til i triceps, så det var bare en stille og rolig bawgun-træning i dag. Fransk pres:10 reps @ stangen + 20 kg10 reps @ stangen + 20 kg10 reps @ stangen + 20 kgReverse-grip pressdowns:12 reps @ 45 kg12 reps @ 45 kg12 reps @ 45 kgAbs:5 blandede sætSofa-cykel:10 min @ lvl 4 -Var i god tid, så kunne ligeså godt hygge mig med Ekstra-sprøjten ind jeg smuttede i bad og på arbejde... :4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted April 7, 2007 Author Report Share Posted April 7, 2007 Lørdag d. 7/4 - 2007-Morgencardio30 min PW @ en sø-----------------------------------Lørdag d. 7/4 - 2007-Blasting Gorilla Volume Training: Ryg og triceps-City Fitness på Bryggen efter lukChins:6 reps6 reps6 reps5 reps5 repsCable rows:10 reps @ 75 kg10 reps @ 75 kg10 reps @ 75 kg10 reps @ 75 kgYates rows:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgGym80 pulldowns:12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kg12 reps @ 80 kg+ et dropset med 12 reps @ 60 kgDips:20 reps 12 reps12 repsOverhead rope extensions:10 reps @ 45 kg10 reps @ 45 kg10 reps @ 45 kgFransk pres:12 reps @ stangen + 20 kg12 reps @ stangen + 20 kg12 reps @ stangen + 20 kgsupersættet medStanding calf raises:8 reps @ 60 kg ---> 15 reps @ BW8 reps @ 60 kg ---> 15 reps @ BW8 reps @ 60 kg ---> 15 reps @ BWKondicykel:15 min @ lvl 6:4flex:Har også trænet både torsdag og fredag, men kan sgu ikke huske hvad jeg lavede, så det bliver altså ikke lige logført... /Lagoon Quote Link to comment Share on other sites More sharing options...
Lagoon Posted April 10, 2007 Author Report Share Posted April 10, 2007 Mandag d. 9/4 - 2007-Blasting Gorilla Volume Training: Bryst og biceps - mission: impossible-City Fitness på BryggenIncline smith BP:10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kg10 reps @ 60 kgGym80 pat pres:8 reps @ 90 kg7 reps @ 90 kg8 reps @ 80 kg12 reps @ 60 kgIncline DB flies:8 reps @ 22 kg8 reps @ 22 kg8 reps @ 22 kg8 reps @ 22 kgCable crossovers:15 reps @ 22,5 kg15 reps @ 22,5 kg15 reps @ 22,5 kg15 reps @ 22,5 kgEZ curls:8 reps @ stangen + 30 kg7 reps @ stangen + 40 kg6 reps @ stangen + 40 kg+ et dropset med 12 reps @ stangen + 20 kgMachine curls:8 reps @ 40 kg8 reps @ 40 kg8 reps @ 40 kgIncline DB curls:12 reps @ 14 kg12 reps @ 14 kg12 reps @ 14 kgAbs:6 blandede sætSofa-cykel:20 min @ lvl. 5------------------------------------------------Tirsdag d. 10/4 - 2007-Morgencardio30 min PW @ en sø---------------------------------------------Tirsdag d. 10/4 - 2007-Blasting Gorilla Volume Training: Skulder og ben - mission: impossible-City Fitness på BryggenDB laterals:12 reps @ 14 kg12 reps @ 14 kg12 reps @ 14 kg12 reps @ 14 kg+ et dropset med 12 reps @ 8 kgBent-over cable laterals:8 reps @ 15 kg8 reps @ 15 kg8 reps @ 15 kgUpright rows:8 reps @ 40 kg8 reps @ 40 kg8 reps @ 40 kgBent-over DB laterals:10 reps @ 12 kg10 reps @ 12 kg10 reps @ 12 kgsupersættet medSeated DB laterals:8 reps @ 12 kg8 reps @ 12 kg8 reps @ 12 kgLeg extensions:10 reps @ 70 kg10 reps @ 80 kg10 reps @ 80 kgSmith squats:10 reps @ 60 kg10 reps @ 70 kg6 reps @ 80 kgBenpres:12 reps @ slæden + 200 kg12 reps @ slæden + 200 kg12 reps @ slæden + 200 kgSeated calf raises:10 reps @ 80 kg10 reps @ 80 kg10 reps @ 80 kg+ et dropset med 10 reps @ 60 kgStanding calf raises:10 reps @ 50 kg --> 12 reps @ BW10 reps @ 50 kg --> 12 reps @ BW10 reps @ 50 kg --> 12 reps @ BW:4flex:Lagoon Quote Link to comment Share on other sites More sharing options...
Long tall sally Posted April 26, 2007 Report Share Posted April 26, 2007 Hey T!Hvis tilbud stadig gælder, og Flexi ikke har charmet sig tilbage hos dig og din pro-tan, kan det da godt være at Jon + ven og jeg skal prøve at skrue os sammen, bag Cindie og dig.. Jeg fylder jo f-eks ikke særlig meget, -og har jo ret korte ben.. såhhhh deeeeett.. Kunne være hyggeligt lige at ablive up-dated på ALT sladder inden vi rammer kongres centret... Kærligste hilsnerSallyP.S Øhhh ved jo ikke om du har snakket med Jon, men ellers sidder han jo lige her ved siden af.. så det opdageer jeg jo nok Quote Link to comment Share on other sites More sharing options...
jonG Posted April 26, 2007 Report Share Posted April 26, 2007 Hej og halløjSå jeg her. Dennis og jeg er fresh, og det med at sidde klemt er helt fint. Vi fylder ikke så meget, og skulle det gå helt galt så har jeg en dåseåbner med.Hvis ikke vi fanger hinanden herinde ringer jeg lige imorgen znakz... Quote Link to comment Share on other sites More sharing options...
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