MRB Posted April 23, 2008 Author Report Share Posted April 23, 2008 Træning d. 21/4:Uge 12, dag 2Nu hvor jeg endeligt blev rask efter influenzaen kan jeg makse ud i benbøjninger.Benbøjninger (tung): 2x1@90, 1x1@100, 1x1@105, 1x1@115, 1x0@120 (De 120 burde jeg have taget. Jeg er nok god for dem, hvis jeg ikke tog så mange sæt på vej op).Bænkpres (let): 3x5@65Dødløft (let): 3x3@110 Quote Link to comment Share on other sites More sharing options...
MRB Posted April 26, 2008 Author Report Share Posted April 26, 2008 Træning d. 25/4:DeloadBenbøjninger (let): 2x5@70, 2x5@75, 1x5@70Bænkpres (let): 5x5@70Dødløft (let): 1x5@100, 3x5@110, 1x5@100 Quote Link to comment Share on other sites More sharing options...
MRB Posted April 28, 2008 Author Report Share Posted April 28, 2008 Træning d. 28/4:DeloadBenbøjninger (let): 2x5@70, 3x5@75Bænkpres (let): 5x5@70Dødløft (let): 2x5@100, 3x5@110 Quote Link to comment Share on other sites More sharing options...
MRB Posted May 14, 2008 Author Report Share Posted May 14, 2008 Træning d. 9/5:DeloadBenbøjninger (let): 2x5@75, 2x5@80, 1x5@75Bænkpres (let): 5x5@70Dødløft (let): 1x5@100, 3x5@110, 1x5@100Pull-ups: 5, 9½, 5. Quote Link to comment Share on other sites More sharing options...
MRB Posted May 14, 2008 Author Report Share Posted May 14, 2008 Træning d. 12/5:Pre-program træningBenbøjninger (let): 2x5@75, 2x5@80, 1x5@75Bænkpres (let): 5x5@70Dødløft (tung): 1x5@110, 2x5@120, 2x5@130Pull-ups: 3x5Mavebøjninger: 3x10 @ +5 Quote Link to comment Share on other sites More sharing options...
MRB Posted May 17, 2008 Author Report Share Posted May 17, 2008 Træning d. 16/5:Pre-program træningBenbøjninger (tung): 2x5@80, 2x5@85, 1x5@80Bænkpres (let): 5x5@70Dødløft (tung): 1x5@100, 3x5@110, 1x5@120Pull-ups: 4x5Mavebøjninger: 4x10 @ +5 Quote Link to comment Share on other sites More sharing options...
MRB Posted August 25, 2008 Author Report Share Posted August 25, 2008 Træning d. 25/8Efter 2 ugers stille og rolig træning, er det tid til:GrundtræningsprogramUge 1, dag 1Bænkpres til lille kvadratisk klods: 3x5@80, 3x5@85, 1x5@80Benbøjninger: 2x4@75, 1x4@80, 1x4@85, 1x4@80, 2x4@75,Dødløft: 2x5@100, 1x5@110, 1x5@120, 1x5@110, 1x5@100Chin-ups med parallelt greb: 3x5Mavebøjninger: 3x10 Quote Link to comment Share on other sites More sharing options...
MRB Posted August 28, 2008 Author Report Share Posted August 28, 2008 Træning d. 28/8Uge 1, dag 2Benbøjninger med bælte: 1x5@75, 1x5@80, 3x5@85, 1x5@80, 1x5@75,Smal bænkpres: 1x5@65, 3x5@70, 2x5@65Dødløft fra mellem klods: 2x5@90, 2x5@100, 2x5@110, 1x5@100Chin-ups med parallelt greb: 3x5Mavebøjninger: 3x10 Quote Link to comment Share on other sites More sharing options...
MRB Posted September 1, 2008 Author Report Share Posted September 1, 2008 (edited) Træning d. 1/9Uge 2, dag 1Benbøjninger med kæder i yderste led: 2x5@60, 1x5@65, 2x5@70, 1x5@65, 1x5@60,Bænkpres med lille lilla elastik: 2x5@50, 4x5@55, 1x5@50Dødløft: 2x4@110, 2x4@120, 2x4@110DB rows: 3x8 @ 23,5kgMavebøjninger: 3x10 @ +5kg Edited September 4, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted September 4, 2008 Author Report Share Posted September 4, 2008 Træning d. 4/9Uge 2, dag 2Benbøjninger: 2x5@70, 3x5@75, 1x5@70Bænkpres: 2x5@70, 3x5@75, 1x5@70Dødløft: 2x5@110, 2x5@120, 2x5@110DB rows: 3x8 @ 28kgMavebøjninger: 3x10 @ +5kg Quote Link to comment Share on other sites More sharing options...
MRB Posted September 9, 2008 Author Report Share Posted September 9, 2008 (edited) Træning d. 8/9Uge 3, dag 1Reverse band benbøjninger med stor grøn elastik: 1x5@100, 1x5@110, 2x5@120, 2x5@125, 1x5@115Bænkpres med kæder i 24. led: 3x5@50, 3x5@55, 1x5@50Dødløft fra over knæene: 5x5@150DB rows: 3x8 @ 33kgMavebøjninger: 3x10 @ +10kg Edited September 23, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted September 12, 2008 Author Report Share Posted September 12, 2008 (edited) Træning d. 12/9Uge 3, dag 2Efter et par dages sygdom, blev det til denne noget forkortede træning:Benbøjninger: 2x5@75, 3x5@80, 1x5@75Bænkpres: 3x5@70, 3x5@75, 1x5@70Dødløft: 1x5@100, 1x5@110, 1x5@100 Edited September 23, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted September 16, 2008 Author Report Share Posted September 16, 2008 (edited) Træning d. 16/9Uge 4, dag 1Benbøjninger med bælte: 1x4@75, 1x4@80, 1x4@85, 2x4@90, 1x4@85, 1x4@80Bænkpres med lille lilla elastik: 1x5@50, 2x5@55, 3x5@60, 1x5@55Dødløft fra mellem klods: 1x5@95, 1x5@105, 2x5@115, 1x5@105, 1x5@95DB rows: 3x8 @ 33kgMavebøjninger: 3x10 @ +10kg Edited September 30, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted September 19, 2008 Author Report Share Posted September 19, 2008 (edited) Træning d. 19/9Uge 4, dag 2Benbøjninger med kæder i yderste led: 2x5@65, 2x5@70, 2x5@75, 1x5@70Bænkpres: 1x5@70, 6x5@75Dødløft: 1x5@110, 2x4@120, 1x5@110DB rows: 3x8 @ 33kgMavebøjninger: 3x10 @ +10kg Edited September 23, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted September 23, 2008 Author Report Share Posted September 23, 2008 (edited) Træning d. 22/9Uge 5, dag 1Benbøjninger: 1x5@75, 1x5@80, 3x5@85, 2x5@80Bænkpres med kæder i 24. led: 2x5@50, 1x5@55, 3x5@60, 1x5@55Dødløft med bælte: 1x5@110, 4x5@120, 1x5@110Pull downs i træk tårn: 3x 8 @ 40Stående kabel crunches: 3x10 @ 15 Edited September 25, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted September 25, 2008 Author Report Share Posted September 25, 2008 (edited) Træning d. 25/9Uge 5, dag 2Benbøjninger: 2x4@80, 2x4@85, 2x4@90Bænkpres: 1x5@70, 2x5@75, 3x5@80, 1x5@75Dødløft fra over knæene: 2x5@150, 2x5@160, 1x5@150Pull downs i træk tårn: 3x8@50Stående kabel crunches: 3x10@17,5 Edited October 3, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted September 30, 2008 Author Report Share Posted September 30, 2008 (edited) Træning d. 30/9Uge 6, dag 1Benbøjninger: 1x5@75, 1x5@80, 3x5@85, 1x5@80, 1x5@75Bænkpres: 1x4@75, 1x4@80, 2x4@85, 1x4@80, 1x4@75Dødløft: 1x5@100, 1x5@110, 2x5@120, 1x5@110, 1x5@100Pull downs i træk tårn: 3x8@55Stående kabel crunches: 3x10@20 Edited October 3, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted October 3, 2008 Author Report Share Posted October 3, 2008 (edited) Træning d. 3/10Uge 6, dag 2Reverse band benbøjninger med stor grøn elastik: 2x5@110, 1x5@120, 1x5@130, 1x5@135, 1x5@140, 1x5@145Bænkpres til stor klods: 2x5@85, 1x5@90, 1x5@95, 1x3@100, 1x5@95, 1x5@95Dødløft med bælte: 1x4@110, 1x4@120, 2x4@130, 1x4@120, 1x4@110Pull downs i træk tårn: 3x8@60Stående kabel crunches: 3x10@22,5 Edited October 3, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted October 6, 2008 Author Report Share Posted October 6, 2008 Træning d. 6/10Uge 7, dag 1Benbøjninger: 2x5@80, 2x5@85 (derefter stoppede jeg grundet smerter i knæene)Bænkpres: 1x5@75, 5x5@80Dødløft fra mellem klods: 3x4@110Pull downs i træk tårn: 3x8@65Stående kabel crunches: 3x10@25 Quote Link to comment Share on other sites More sharing options...
MRB Posted October 10, 2008 Author Report Share Posted October 10, 2008 Træning d. 10/10Uge 7, dag 2Volumen er sat ned, for at jeg kan restituereBenbøjninger: 1x3@75, 2x3@80, 1x3@75Bænkpres: 1x3@70, 2x3@75, 1x3@70Dødløft: 3x3@110Pull downs i træk tårn: 3x8@70Stående kabel crunches: 3x10@27,5 Quote Link to comment Share on other sites More sharing options...
MRB Posted October 13, 2008 Author Report Share Posted October 13, 2008 Træning d. 13/10Uge 8, dag 1Volumen er sat ned, for at jeg kan restituereBenbøjninger: 1x4@75, 2x4@80, 1x4@75Bænkpres: 1x4@70, 2x4@75, 1x4@70Dødløft: 1x4@110, 2x4@120, 1x4@110Pull downs i træk tårn: 3x8@70Stående kabel crunches: 3x10@30 Quote Link to comment Share on other sites More sharing options...
MRB Posted October 18, 2008 Author Report Share Posted October 18, 2008 Træning d. 17/10Uge 8, dag 2Benbøjninger: 1x5@75, 1x5@80, 2x5@85, 1x5@80Bænkpres: 2x5@75, 2x5@80, 1x5@75Dødløft: 2x5@110, 2x5@120, 1x5@110Pull downs i træk tårn: 3x8@75Stående kabel crunches: 3x10@30 Quote Link to comment Share on other sites More sharing options...
MRB Posted October 20, 2008 Author Report Share Posted October 20, 2008 (edited) Træning d. 20/10Start på et nyt program.Uge 1, dag 1Benbøjninger (let): 2x3@80, 2x3@85, 1x3@80Bænkpres (tung): 5x3@80Dødløft (tung): 2x3@110, 2x3@120, 1x3@110Pull downs i træk tårn: 3x8@75Stående kabel crunches: 3x10@30Dips: 3x8@0DB curls: 3x10@15 Edited November 12, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted October 23, 2008 Author Report Share Posted October 23, 2008 (edited) Træning d. 23/10Uge 1, dag 2Benbøjninger (tung): 2x3@85, 2x3@90, 1x3@85Bænkpres (let): 2x3@70, 2x3@75, 1x3@70Dødløft (let): 2x3@100, 2x3@110, 1x3@100Pull downs i træk tårn: 3x8@80Stående kabel crunches: 3x10@30Tricep push-down: 3x10@25DB curls: 3x10@15 Edited November 12, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
MRB Posted October 29, 2008 Author Report Share Posted October 29, 2008 (edited) Træning d. 27/10Uge 2, dag 1Benbøjninger (let): 2x3@80, 2x3@85, 1x3@80Bænkpres (tung): 2x3@75, 2x3@80, 1x3@75Dødløft (tung): 2x3@110, 2x3@120, 1x3@110Pull downs i træk tårn: 3x8@80Stående kabel crunches: 3x10@30DB curls: 3x10@15 Edited November 12, 2008 by MRB Quote Link to comment Share on other sites More sharing options...
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