Catie Posted December 2, 2008 Author Report Share Posted December 2, 2008 UGE 49: Dag 1 - tirsdag: ...løb... Quote Link to comment Share on other sites More sharing options...
Catie Posted December 3, 2008 Author Report Share Posted December 3, 2008 Dag 2 - onsdag: Chins, bredere greb for hvert sæt:5 - 4 - 3 - 2 - 2 reps.Pushpress:10 @ 20 kg. 3 sætSmalt bænk:10 @ 20 kg.8 @ 40 kg. 3 sætSkråpres, db:12 @ 10 kg. 3 sætSidelats:8 @ 7 kg. 3 sætBacklats:8 @ 6 kg. 3 sætSitups, på swissball:12 @ B.W. 5 sætHyperextensions:8 @ B.W. 5 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted December 5, 2008 Author Report Share Posted December 5, 2008 Dag 3 - fredag: Bænkpres:1+ @ 20 kg.5 @ 40 kg.8 @ 50 kg. 2 sæt6 @ 50 kg.Dips:8 @ B.W. 3 sætPull ups:4 - 2 reps.Lat pull maskine:10 @ 35 kg. 3 sætSitting rows:6 @ 40 kg.8 @ 40 kg. 2 sætHyperextensions:1+ @ B.W. 3 sætSitups, på swissball:12 @ B.W. 4 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted December 7, 2008 Author Report Share Posted December 7, 2008 Dag 4 - søndag: ..run run run run... Quote Link to comment Share on other sites More sharing options...
Catie Posted December 8, 2008 Author Report Share Posted December 8, 2008 UGE 50: Dag 1 - mandag: Chins:5 - 4 - 4 - 3 - 3 reps.Pushpress:6 @ 27,5 kg kg. - 3 sætSmalt bænk:8 @ 20 kg.10 @ 40 kg. 3 sætSkråpres, db:12 @ 10 kg. 3 sætSidelats:10 @ 7 kg. 3 sætBacklats, cablecross:10 @ 10 kg. 3 sætSitups, på swissball:12 @ B.W. 5 sætHyperextensions:8 @ B.W. 2 sæt10 @ B.W. 2 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted December 10, 2008 Author Report Share Posted December 10, 2008 Dag 2 - onsdag: ...run run run... Quote Link to comment Share on other sites More sharing options...
Catie Posted December 11, 2008 Author Report Share Posted December 11, 2008 (edited) Dag 3 - torsdag: Bænkpres:1o@ 20 kg.4 @ 40 kg.8 @ 50 kg. 3 sætDips:10 @ B.W. 3 sætPull ups:5 - 4 - 3 reps.Lat pull maskine:10 @ 35 kg. 3 sætSkråpres, db:10 @ 15 kg.8 @ 15 kg.6 @ 15 kg.Hyperextensions:12 @ B.W. 3 sætSitups, på swissball:12 @ B.W. 4 sæt Edited December 11, 2008 by Catie Quote Link to comment Share on other sites More sharing options...
Catie Posted December 18, 2008 Author Report Share Posted December 18, 2008 (edited) UGE 51: Dag 1 - torsdag: Chins:6 - 5 - 4 - 3 - 2 reps.Bænkpres:10 @ 20 kg.5 @ 40 kg.6 @ 50 kg.3 @ 52,5 kg. 3 sætTræk til bryst:10 @ 45 kg. 3 sætDips:10 @ B.W. 3 sætBacklat, cable:10 @ 10 kg. 3 sætBendover rows:10 @ 10 kg. 3 sætHyperextensions:10 @ B.W. 3 sætSitups, på swissball:12 @ B.W. - 5 sæt Edited December 23, 2008 by Catie Quote Link to comment Share on other sites More sharing options...
Catie Posted December 19, 2008 Author Report Share Posted December 19, 2008 :xmas: Dag 2 - fredag :xmas: ...løb... Quote Link to comment Share on other sites More sharing options...
Catie Posted December 21, 2008 Author Report Share Posted December 21, 2008 :xmas: Dag 3 - søndag: :xmas: Bænkpres, smalt:10 @ 20 kg.10 @ 40 kg. 3 sætFloorpress, db:10 @ 15 kg. 3 sætPushpress:8 @ 20 kg.6 @ 27,5 kg. 3 sætSidelats:10 @ 6 kg. 3 sætPullups:7 - 4 - 2 reps.Backlats:10 @ 6 kg. 3 sætHyperextensions:10 @ B.W. 3 sætMave, på swissball:15 @ B.W. 4 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted December 23, 2008 Author Report Share Posted December 23, 2008 (edited) UGE 52: :xmas: Dag 1 - tirsdag: :xmas: Pull down: 10 @ 40 kg.8 @ 45 kg. - 2 sætChins:3 - 4 - 4 - 4 - 4 reps.Hyperextensions:10 @ B.W. - 3 sætSitups, på swissball:12 @ B.W. - 5 sætBænkpres:10 @ 20 kg.3 @ 40 kg.6 @ 50 kg. - 3 sætDips:8 @ B.W. - 3 sætBacklats:10 @ 6 kg. - 3 sæt+++ en løbetur.. Edited December 23, 2008 by Catie Quote Link to comment Share on other sites More sharing options...
Catie Posted December 25, 2008 Author Report Share Posted December 25, 2008 :xmas: Dag 2 - torsdag: :xmas: ...en lækker løbetur, i perfekt skønt solskinsvejr :inlove: ... Quote Link to comment Share on other sites More sharing options...
Catie Posted December 29, 2008 Author Report Share Posted December 29, 2008 UGE 1: Dag 1 - mandag: Chins:6 - 5 - 5 - 4 - 3 reps.Bænkpres:10 @ 20 kg.10 @ 40 kg. - 3 sætBacklats:10 @ 6 kg. - 3 sætSidelats:10 @ 7 kg. - 3 sætHyperextensions:10 @ B.W. - 3 sætSitups, på swissball:12 @ B.W. - 5 sæt+++ en løbetur.. Quote Link to comment Share on other sites More sharing options...
Catie Posted January 2, 2009 Author Report Share Posted January 2, 2009 Dag 2 - fredag: Bænkpres:10 @ 20 kg.8 @ 40 kg.4 @ 50 kg.- 3 sætBacklats:12 @ 5 kg. - 3 sætDips:8 @ B.W. - 4 sætStående db-pres:8 @ 10 kg. - 3 sætSidelats:10 @ 6 kg. - 3 sætPull ups:5 - 5 reps.Hyperextensions:10 @ B.W. - 3 sætSit ups, swiss:12 @ B.W. - 5 sæt Quote Link to comment Share on other sites More sharing options...
Hoosier Posted January 3, 2009 Report Share Posted January 3, 2009 (edited) Hvor langt/lang tid løber du? Edited January 3, 2009 by Hoosier Quote Link to comment Share on other sites More sharing options...
Catie Posted January 7, 2009 Author Report Share Posted January 7, 2009 Hvor langt/lang tid løber du? løber på tid, ved ikke hvor langt det bliver.. løber mellem 20 og 25 min. Quote Link to comment Share on other sites More sharing options...
Catie Posted January 7, 2009 Author Report Share Posted January 7, 2009 UGE 2: Dag 1 - onsdag: Chins:5 - 5 - 5 reps.Bænkpres:10 @ 20 kg.5 @ 40 kg.4 @ 50 kg. - 3 sætDødløft:10 @ 50 kg. - 3 sætSitting rows - fra høj bænk:10 @ 45 kg. - 3 sætBacklat:10 @ 5 kg.- 3 sætSitups, på swissball:12 @ B.W. - 5 sætDips:8 @ B.W. - 3 sætHyperextension:10 @ B.W. - 3 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted January 9, 2009 Author Report Share Posted January 9, 2009 Dag 2 - fredag: Bænkpres:10 @ 20 kg.10 @ 40 kg. - 3 sætPushpress:12 @ 20 kg. - 3 sætSidelats:8 @ 6 kg. - 3 sætHyperextensions:10 @ B.W. - 3 sætSquat:10 @ 20 kg. - 3 sætØvelser på Swissball:Backlats:10 @ 5 kg. - 3 sætSkråpres, db:10 @ 10 kg.Mave:12 @ B.W. - 5 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted January 12, 2009 Author Report Share Posted January 12, 2009 UGE 3: Dag 1 - mandag: Chins (overhånds):5 - 5 - 5 - 3 - 3 reps.Bænkpres:10 @ 20 kg.5 @ 40 kg.5 @ 50 kg. - 3 sætStiffleg dødløft:8 @ 50 kg. - 3 sætDips:8 @ B.W. - 3 sætSitting rows:10 @ 45 kg. - 3 sætBacklat, cable:10 @ 10 kg.- 3 sætSitups, på skråbænk:15 @ B.W. - 4 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted January 13, 2009 Author Report Share Posted January 13, 2009 Dag 2 - tirsdag: Squat - overhead:8 @ B.W. - 3 sætSquat - alm.:5 @ 40 kg.5 @ 42,5 kg. - 2 sætBænkpres, smalt:10 @ 20 kg.10 @ 40 kg. - 3 sætSidelats:10 @ 7 kg. - 3 sætBacklat:10 @ 5 kg. - 3 sætHyperextensions:10 @ B.W. - 3 sætSitups, på skråbænk:12 @ B.W. - 3 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted January 20, 2009 Author Report Share Posted January 20, 2009 UGE 4: Dag 1 - tirsdag: Overhead squat:8 @ 20 kg. - 2 sætAlm. squat:5 @ 50 kg. - 3 sætHyperextensions:10 @ B.W. - 3 sætChins:4 - 4 - 4 reps.Bænkpres, smalt:10 @ 20 kg.11 @ 40 kg. - 3 sætBacklat:10 @ 5kg. - 3 sætSitting rows, fra høj bænk:8 @ 45 kg. - 3 sætSkråpres db, one arm:10 @ 10 kg. - 3 sætMave, på swissball:12 @ B.W. - 5 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted January 21, 2009 Author Report Share Posted January 21, 2009 Dag 2 - onsdag: Hyperextensions:10 @ B.W.Bænkpres:10 @ 20 kg. 3 @ 40 kg.5 @ 50 kg. - 3 sætDødløft:5 @ 60 kg. - 5 sætDips:8 @ B.W. - 2 sætPush down, reverse grip:10 @ 15 kg. - 3 sætFlad db-pres:10 @ 15 kg. - 3 sætSidelats:10 @ 6 kg. - 3 sætSitups, på swissball:15 @ B.W. - 4 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted January 26, 2009 Author Report Share Posted January 26, 2009 UGE 5: Dag 1 - mandag: Dips:10 @ B.W. - 3 sætDødløft:8 @ 70 kg. - 3 sætFloorpress, db:10 @ 15 kg. - 3 sætSkråpres, db - one arm:8 @ 10 kg.- 3 sætBacklat:12 @ 10 kg. - 3 sætSidelats:10 @ 7 kg - 3 sætPull ups, UH (supersættet med næste øvelse):5 - 4 reps.Chins, OH:3 - 2 reps.Hyperextensions:12 @ B.W. - 3 sætSit ups, på swissball:12 @ B.W. - 5 sæt Quote Link to comment Share on other sites More sharing options...
Catie Posted January 31, 2009 Author Report Share Posted January 31, 2009 Dag 2 - lørdag: Chins (OH):7 - 6 - 4 reps.Overhead squat:10 @ 20 kg.8 @ 25 kg.5 @ 30 kg.(+ 2 sæt teknik)Alm. squat:7 @ 50 kg.3 @ 60 kg. - 2 sætBænkpres:10 @ 20 kg.3 @ 40 kg.8 @ 50 kg. - 2 sæt3 @ 52,5 kg. Push down:10 @ 20 kg. - 3 sætBacklat, cable:8 @ 15 kg. - 3 sætSidelats:8 @ 7 kg. - 3 sætSitups, på swissball:12 @ B.W. - 4 sæt Quote Link to comment Share on other sites More sharing options...
Jonas B(B) Posted February 1, 2009 Report Share Posted February 1, 2009 Træner du i Aask ? Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.