mugge Posted October 14, 2011 Author Report Share Posted October 14, 2011 Skrå bb bænkpres5x 60 kg4x 60 kg3x 60 kg3x 60 kg2x 60 kgVandret benpres3x 10x 14 ?Military pres5x5x40 kghyper extensions3x10xBW+15 kgSiddende rows i maskine3x 8x 60 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 26, 2011 Author Report Share Posted October 26, 2011 Logbogsupdate efter efterårsferie uden træningTur på løbebånd den 25. oktober 5 km på 24,17 minutterTræning idag i FWBB Bænkpres5x5x 60 kgHyper extensions3x10x BW+15 kgMilitary pres5x 42,5 kg5x 43,5 kg5x 42,5 kg3x 42,5 kg3x 42,5 kgBOR5x5x 62,5 kgPull ups5xBW4xBW3xBW2xBW1xBW Quote Link to comment Share on other sites More sharing options...
mugge Posted October 27, 2011 Author Report Share Posted October 27, 2011 5 km på løbebånd på 24,08 minutter Quote Link to comment Share on other sites More sharing options...
Rasmus G Posted October 27, 2011 Report Share Posted October 27, 2011 Fine træningspas du får kørt. Hvordan ser det ud med vægten? Quote Link to comment Share on other sites More sharing options...
mugge Posted October 31, 2011 Author Report Share Posted October 31, 2011 (edited) Mange tak, Rasmus, 84, 5 kg. Jeg vil gerne ned på 81-80 kg. Jeg har på fornemmelsen at det vil kunne hjælpe på mit løb og det vil være fint at slippe af med det sidste lag fedt på maven og håndtagene på siden. jeg vil på den anden side ikke miste styrke og muskler. Jeg må jo erkende at have nået en alder, hvor det er sværere at opnå alle mål.Løbetur den 29. oktober.Op til Søndermarken og så 2x 2,5 km på den interakive løberute. jeg kan ikke helt finde ud at det fancy haresystem ned blink, men ideen virker helt rigtig til at holde et tempo konstant noget, jeg ikke er god til. Edited October 31, 2011 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 1, 2011 Author Report Share Posted November 1, 2011 Træning den 31. oktoberSkrå bb bænkpres5x 60 kg4x 60 kg2x 60 kg2x 60 kg1x 60 kgVandret benpres3x 10x 15 ?Military pres5x5x42,5 kghyper extensions3x10xBW+20 kgSiddende rows i maskine3x 8x 65 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 1, 2011 Author Report Share Posted November 1, 2011 (edited) 10x chin ups (smalt greb)5 km på løbebånd 23,58 min Edited November 4, 2011 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 2, 2011 Author Report Share Posted November 2, 2011 Træning i FW Squat5x5x 60 kgfik lyst til at øve teknikken med lidt lavere vægtBB Bænkpres5x 62,5 kg4x 62,5 kg3x 62,5 kg3x 62,5 kg2x 62,5 kgMilitary pres3x 45 kg3x 45 kg3x 45 lg2x 45 kg2x 45 kgHyper extensions2x10x BW+20 kgMed nogle kg på bliver det en hård øvelsePull ups5x BW3xBW2xBWMave crunch i maskune3x10x 40 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 4, 2011 Author Report Share Posted November 4, 2011 10x chin ups (smalt greb)5 km på løbebånd 23,37 min Quote Link to comment Share on other sites More sharing options...
mugge Posted November 6, 2011 Author Report Share Posted November 6, 2011 Det månedlige NovoNordisk løb v. Bagsværd Sø. 5 km på 27,0 minutter. Det er OK Quote Link to comment Share on other sites More sharing options...
mugge Posted November 7, 2011 Author Report Share Posted November 7, 2011 Morgenvægt 84,7 kgKun tid til kort programBB skrå bænk4x 60 kg3x 60 kg2x 60 kg2x 60 kg2x 60 kgIkke særligt godtvandret benpres3x 10x 16 ?Pull ups bredt greb5x BW4x BW3x BW2x BW2x BW1x BWSiddende rows i maskine5x5x70 kgDragon flags8 x BWStilen ikke særlig god Quote Link to comment Share on other sites More sharing options...
mugge Posted November 8, 2011 Author Report Share Posted November 8, 2011 10x chin ups (smalt greb)5 km på løbebånd 24,37 min Quote Link to comment Share on other sites More sharing options...
mugge Posted November 9, 2011 Author Report Share Posted November 9, 2011 (edited) Træning i FW Squat5x5x 65 kgBB Bænkpres5x 62,5 kg5x 62,5 kg4x 62,5 kg3x 62,5 kg3x 62,5 kgMilitary pres5x 45 kg5x 45 kg3x 45 lg3x 45 kgHyper extensions2x10x BW+20 kgPull ups5xBW5xBW3xBW Edited November 9, 2011 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 11, 2011 Author Report Share Posted November 11, 2011 5 km på løbebånd 23,40 munutter Quote Link to comment Share on other sites More sharing options...
mugge Posted November 13, 2011 Author Report Share Posted November 13, 2011 morgenvægt 84,1 kg10 km rundt om søerne 10 km på 65 minutter. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 17, 2011 Author Report Share Posted November 17, 2011 Traening den 14. november Skraa benchpres4x 60 kg.3x 60 Kg2x 60 kg2x 60 Kg2x 60 kgVandret benpres3x10 X 16 ?Hyper extensions2x10 X BW+21,5 kgPull ups5xBW3xBW2xBW1XBW5x chin-upsRows i maskine5x5x75 kgloebetur den 16.november5 km paa loebebaand 23,38 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted November 19, 2011 Author Report Share Posted November 19, 2011 5 km på løbebåndden 18. november 23,38 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted November 22, 2011 Author Report Share Posted November 22, 2011 Skraa BB bænkpres4x 60 kg.3x 60 Kg3x 60 kg3x 60 Kg2x 60 kgVandret benpres3x10 X 17 ?Hyper extensions3x8 X BW+22,5 kgPull ups6xBW5xBW4xBW3XBW2xBW1xBW5x chin-ups4c Chin-upsRows i maskine5x 80 kg5x 80 kg5x 80 kg4x 80 kg4x 80 kgMave crunch i maskine3x 10 x 60 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 23, 2011 Author Report Share Posted November 23, 2011 Chin ups7x BW7x BW6x BW4x BW5 km på løbebånd 23,28 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted November 25, 2011 Author Report Share Posted November 25, 2011 Chin ups10x BW5x BW4x BW5 km på løbebånd 23,30 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted November 30, 2011 Author Report Share Posted November 30, 2011 (edited) Logbogsupdate7 km på løbebånd den 29. november 35 minutterTræning i FW 30. novemberBB bænkpres5x 62,5 kg5x 62,5 kg4x 62,5 kg4x 62,5 kg3x 62,5 kgHyperextensions6x BW+20,25 kg6x BW+20,25 kg6x BW+20,25 kgMilitary press4x 42,5 kg4x 42,5 kg4x 42,5 kg3x 42,5 kg3x 42,5 kgBOR5x5x 65 kg Edited November 30, 2011 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted December 2, 2011 Author Report Share Posted December 2, 2011 logbogsupdate 1. december,5 km på løbebånd 23, 22 minutteridagskrå bb bænk4x 60 kg3x 60 kg3x 60 kg2x 60 kg2x 60 kgVandret benpres3x 10x 17 ?hyperextensions3x 12 x BW+ 10 kgPupp ups bredt greb7x BW5x BW4x BW3x BW2x BW1x BWChin ups smalt greb5x BW5x BW4x BW3x BW3x BWvandret rowing i maskine5x 80 kg5x 80 kg4x 80 kg4x 80 kg3x 80 kgmave crunch i maskine3x10 x 55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 5, 2011 Author Report Share Posted December 5, 2011 8 km på løbebånd v. 12 km/t Quote Link to comment Share on other sites More sharing options...
mugge Posted December 11, 2011 Author Report Share Posted December 11, 2011 5 km på løbebånd den 8. december 23,13 minutter+Chin ups10x BW5x BW5x BWTræning i FW 9. decemberSquat5x5x 70 kgBB bænkpres5x 62,5 kg5x 62,5 kg5x 62,5 kg4x 62,5 kg3x 62,5 kgHyperextensions12x BW+11,25 kg12x BW+11,25 kgpull ups5x bw5x bw5x bwMave crunch i maskine8x 50 kg8x 50 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 17, 2011 Author Report Share Posted December 17, 2011 (edited) 5 km på løbebånd den 16. december m. stigning melllem 0,5 % og 2,5 % mellem 2 og 4,5 kmtræning i FW i dagBB bænkpres 5x 62,5 kg 5x 62,5 kg 5x 62,5 kg 5x 62,5 kg 5x 62,5 kgMilitary pres5x 45 kg3x 45 kg3x 45kg3x 45 kg2x 45 kg Hyperextensions 12x BW+12,5 kg 12x BW+12,5 kgBOR5x5x 65 kg pull ups 7x bw 6x bw 5x bw 3x BW 2x BW Edited December 18, 2011 by mugge Quote Link to comment Share on other sites More sharing options...
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