Nygren Posted July 21, 2011 Author Report Share Posted July 21, 2011 (edited) 21-7-2011 Løb udendørsDistance: 2,77 kmTid: 00:17:42Gns. hastighed 9,5 km/tGns. puls: 147 Edited July 21, 2011 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 22, 2011 Author Report Share Posted July 22, 2011 22-7-2011 Ryg og SkulderBarbell Rows90 x 5 x 5PullupsBW x 5 x 5Seated Rows60 x 10 x 3V-grip Pulldowns15'er: (60 x 5 + 55 x 5 + 50 x 5) x 2Shoulder Press40 x 10 x 350 x 10 x 1Lateral Side Raises10 x 10 x 2Shoulder Back Machine15'er: 60 x 5 + 55 x 5 + 50 x 5Løbebånd2,25 km x 8,5 kmt Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 23, 2011 Author Report Share Posted July 23, 2011 23-7-2011 Ben og MaveSquat80 x 5 x 4Deadlift120 x 5 x 4Leg Extensions15'er: 85 x 5, 80 x 5, 75 x 515'er: 80 x 5, 75 x 5, 70 x 5Leg Curls15'er: (55 x 5, 50 x 5, 45 x 5) x 2Calves120 x 10Total Abdominals65 x 10 x 365 x 8 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 24, 2011 Author Report Share Posted July 24, 2011 (edited) 24-7-2011 Bryst og ArmeDecline Benchpress100 x 5 x 5Seated Chest Press Machine80 x 10 x 4Flyers Machine15'er: 80 x 5 + 75 x 5 + 70 x 515'er: 75 x 5 + 70 x 5 + 65 x 4 failDipsBW x 5 x 6Triceps Backsupport Pushdowns15'ere: (30 x 5 + 25 x 5 + 20 x 5) x 3Barbell Curls15'er: (37,5 x 5 + 35 x 5 + 32,5 x 5) x 2Inside Hammer Curls16 x 10 x 3 Edited July 24, 2011 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 25, 2011 Author Report Share Posted July 25, 2011 (edited) 25-7-2011 Løb udendørsDistance: 4,16 kmTid: 00:27:07Gns. hastighed 9,2 km/tGns. puls: 143 Edited July 25, 2011 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 26, 2011 Author Report Share Posted July 26, 2011 26-7-2011 Ryg og SkulderBarbell Rows92,5 x 5 x 5PullupsBW x 5 x 5Seated Rows60 x 10 x 3V-grip Pulldowns15'ere: (70 x 5 + 65 x 5 + 60 x 5) x 2Shoulder Press Machine50 x 10 x 4Lateral Side Raises10 x 10 x 3Shoulder Back Machine15'er: 60 x 5 + 55 x 5 + 50 x 5 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 27, 2011 Author Report Share Posted July 27, 2011 28-7-2011 Løb udendørsDistance: 5,1 kmTid: 00:32:50Gns. hastighed 9,3 km/tGns. puls: 152 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 29, 2011 Author Report Share Posted July 29, 2011 28-07-2011 Bryst og ArmeDecline Benchpress102,5 x 5 x 5Benchpress60 x 10 x 270 x 10 x 2Flyers Machine15'er: 70-65-6015'er: 65-60-55DipsBW x 6 x 5Triceps Backsupport Pushdowns15'ere: 30-25-20x3Barbell Curls15'ere: 37,5-35-32,5x3Inside Hammer Curls16 x 10 x 316 x 12 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 31, 2011 Author Report Share Posted July 31, 2011 30-7-2011 Ryg og SkulderBarbell Rows95 x 5 x 5PullupsBW x 5 x 5Seated Rows65 x 10 x 3V-grip Pulldowns15'er: 70-65-60Shoulder Press Machine50 x 10 x 3Barbell Upright Rows25 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
Nygren Posted July 31, 2011 Author Report Share Posted July 31, 2011 31-7-2011 Løb udendørsDistance: 5,05 kmTid: 00:30:35Gns. hastighed 9,9 km/tGns. puls: 154Har øget min gns. hastighed siden sidste tur med hele 0,5kmt. Pulsen kun gået op med 2! Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 1, 2011 Author Report Share Posted August 1, 2011 (edited) 1-8-2011 Bryst og ArmeDecline Benchpress102,5 x 5 x 5Benchpress60 x 10 x 270 x 10 x 2Skulle lige teste om min skulder er begyndt at være klar til mere efter skaden:80 x 1 nemt90 x 1 nemt100 x 1 nemtStoppede her og var ganske tilfreds. Skal passe på og bare glæde mig over den kan klare 100 igen!DipsBW x 8 x 4Triceps Backsupport Pushdowns15'ere: 30-25-20x3Barbell Curls15'ere: 37,5-35-32,5x3Inside Hammer Curls18 x 10 x 2 Edited August 1, 2011 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 3, 2011 Author Report Share Posted August 3, 2011 2-8-2011 Ben, Ryg og IntervalløbSquat100 x 5 x 3Deadlift140 x 3160 x 1 x 2140 x 5 x 3140 x 7Løbebånd5 x 2 min á 12 kmt med 30 sek. pauseIkke så godt som jeg havde håbet på! Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 4, 2011 Author Report Share Posted August 4, 2011 04-8-2011 Løb udendørsDistance: 5,01 kmTid: 00:30:44Gns. hastighed 9,8 km/tGns. puls: 153Øv lidt dårligere end sidst! Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 6, 2011 Author Report Share Posted August 6, 2011 6-8-2011 Bryst og ArmeDecline Benchpress105 x 5 x 5Benchpress70 x 10 x 4DipsBW x 8 x 3Pectorial Machine50 x 10 x 3Rope Triceps Pulldowns20 x 12 x 2Barbell Curls15'ere: 40-37,5-35 x 2Inside Hammer Curls18 x 10 Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 7, 2011 Author Report Share Posted August 7, 2011 7-8-2011 Løb udendørsDistance: 5,00 kmTid: 00:31:34Gns. hastighed 9,5 km/tGns. puls: 152Hmm dårlige tider jeg får lavet. Måske fordi jeg er i kcal underskud. Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 8, 2011 Author Report Share Posted August 8, 2011 8-8-2011 Ryg og SkulderBarbell Rows100 x 5 x 5PullupsBW x 5 x 5Seated Rows60 x 10 x 3V-grip Pulldowns15'er: 70-65-60Shoulder Press Machine50 x 10 x 3Upright Rows25 x 10 x 330 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 10, 2011 Author Report Share Posted August 10, 2011 9-8-2011 Ryg og MaveDeadlift140 x 5 x 3Mavelidt af hvert....!Offday, træt og så tog jeg bare hjem igen! Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 10, 2011 Author Report Share Posted August 10, 2011 10-8-2011 Bryst og ArmeDecline Benchpress105 x 5 x 5Benchpress100 x 1105 x 1110 x 1 - Årsbedste! (PR. er 130)70 x 10 x 3DipsBW x 8 x 4Triceps Rope Pulldowns20 x 10 x 3Triceps Backsupport Pulldowns25 x 10 x 2Barbell Curls15'ere: 40-37,5-35 x 2Inside Hammer Curls20 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 11, 2011 Author Report Share Posted August 11, 2011 11-08-2011 Løb UdendørsDistance: 5,00 kmTid: 00:29:26Gns. hastighed 10,2 km/tGns. puls: 149 Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 12, 2011 Author Report Share Posted August 12, 2011 Ryg og SkulderBarbell Rows102,5 x 5 x 5PullupsBW x 6 x 5Seated Rows60 x 10 x 4Shoulder Press Machine50 x 10 x 4Upright Rows30 x 10 x 4Seated Barbell Shoulder Press40 x 8 -Skulle bare teste om min skulder kunne klare det. Gik fint! Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 13, 2011 Author Report Share Posted August 13, 2011 13-08-2011 LøbebåndOpvarmning11 x 300 meter x 4% hældning x 11kmt (300 meter jogging mellem)2,7 km x 10,5 kmtSamlet 10 km på ca. 70 min. Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 14, 2011 Author Report Share Posted August 14, 2011 14-8-2011 Bryst og ArmeDecline Benchpress107,5 x 5 x 5Benchpress75 x 10 x 4DipsBW x 10 x 4Triceps Rope Pulldowns25 x 10 x 4Barbell Curls15'ere: 40-37,5-35 x 2Inside Hammer Curls20 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 15, 2011 Author Report Share Posted August 15, 2011 15-08-2011 LøbebåndOpvarmning7 x 300 meter x 4% hældning x 11kmt (200 meter jogging mellem)Skidt præstation i dag! Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 17, 2011 Author Report Share Posted August 17, 2011 16-08-2011 Ryg og SkulderBarbell Rows102,5 x 5 x 5PullupsBW x 6 x 5Diverse rygmaskiner!Alternativ til seated rows jeg normalt kører. Omkring 5 sæt i 3 maskiner.Seated Barbell Shoulder Press40 x 8 x 5 -Tester min skulderskade og det gik fintMilitary Press30 x 8 x 3 -Kan godt mærke min skulder er blevet skånet i over et år. Der mangler styrke. Men rart at kunne træne skulder igen!Upright Rows30 x 8 x 3Abdominal Machine65 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
Nygren Posted August 18, 2011 Author Report Share Posted August 18, 2011 18-8-2011 Bryst og ArmeDecline Benchpress107,5 x 5 x 5Dumbbell Chest Press36 x 8 x 3Benchpress75 x 8 x 2Triceps Pulldowns25 x 8 x 5Barbell Curls35 x 6 x 337,5 x 6 x 3Inside Hammer Curls20 x 8..samt lidt supersæt i nogle biceps og triceps maskiner... Quote Link to comment Share on other sites More sharing options...
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