mugge Posted December 20, 2014 Author Report Share Posted December 20, 2014 Træning i går i fitnessrum på jobbet Pull ups 6x BW 6x Bw 6x BW 5x BW 5x BW Milipres 5x5x45 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 21, 2014 Author Report Share Posted December 21, 2014 Så genoptog jeg løberiet med 5,6 km rundt om søerne stille og roligt. Men det gik fint uden at knæet brokkede sig. Quote Link to comment Share on other sites More sharing options...
mugge Posted December 22, 2014 Author Report Share Posted December 22, 2014 Træning i FW BB Bænk 5x5x57,5 kg Yates rows 5x5x52,5 kg Pull ups 6xBW 5xBW Hyper extensions 3x10xBW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 29, 2014 Author Report Share Posted December 29, 2014 Det blev lige en træningsfri uge pga julearrangementer. Men i dag kom jeg i FW Milipres 5x5x45 kg Goodmornings 3x2x25 kg Bænkpres 5x5x57,5 kg Benpres 3x10x50 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 30, 2014 Author Report Share Posted December 30, 2014 5,6 km rundt om søerne stille og roligt løb i tø og sjap. Quote Link to comment Share on other sites More sharing options...
mugge Posted December 31, 2014 Author Report Share Posted December 31, 2014 Årets sidste træning i FW. Der var så mange andre, der havde fået samme idee. DB bænk 5x5x26 kg Pull ups 7xBW 2xBW 2xBW Milipres 5x45 kg 4x45 kg 5x45 kg 4x45 kg Lidt slapt. Men jeg havde vist brugt mange kræfter på de 2 foregående øvelser. BOR 5x5x65 kg Hyper extensions 2x10xBW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 3, 2015 Author Report Share Posted January 3, 2015 Træning i FW BB bænk 5x5x60kg Milipres 5x5x45kg Good mornings 3x12x27,5 kg Mavecrunch i maskine 3x10x50 kg Vandret benpres 3x10x60 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 4, 2015 Author Report Share Posted January 4, 2015 Løbetur om søerne i dejligt solskin med Endomondo. 5,79 km på 37,05 min. Det er et gns tempo på 6,24 min/km. Det er OK, og skal ikke være hurtigere lige pt. Quote Link to comment Share on other sites More sharing options...
mugge Posted January 5, 2015 Author Report Share Posted January 5, 2015 Træning i overfyldt FW. Jeg ved godt det er et hammerdårligt tidspunkt at gå i FW Forum, men familiemæssigt er det et godt tidspunkt for mig at træne. Så jeg lavede det, der var mulighed for. DB pres 5x28 kg 5x28 kg 5x28 kg 4x28 kg 3x28 kg Pull ups 7xBW Mavecrunch i maskine 3x8x55 kg DB bicepscurls 8x16 kg 7x16 kg 6x16 kg CG bænk 10x30 kg 10x35 kg 10x35 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 7, 2015 Author Report Share Posted January 7, 2015 Træning i fitnessrum på jobbet Milipres 5x47,5 kg 4x47,5 kg 3x47,5 kg 3x47,5 kg 3x47,5 kg Pull ups 6xBW 5xBW 4xBW 3xBW 2xBW 1xBW DB pres 5x27,5 kg 4x27,5 kg 3x27,5 kg 3x27,5 kg Vandret benpres 3x10 x 10 ? Hyper extensions 3x10xBW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 9, 2015 Author Report Share Posted January 9, 2015 5 km på løbebånd v. 1 % stigning.26.00 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted January 10, 2015 Author Report Share Posted January 10, 2015 Træning i FW DB Bænk 5x5x28 kg Så var der ikke så mange kræfter til milipres. Så jeg måtte gå ned i vægt og antal Milipres 3x45 kg 3x45 kg 5x2x45 kg BOR 5x5x67,5 kg Good mornings 3x12x30 kg Pull ups 5xBW 4xBW 3xBW 2xBW 1xBW Quote Link to comment Share on other sites More sharing options...
mugge Posted January 11, 2015 Author Report Share Posted January 11, 2015 5 km på løbebånd v. 1 % stigning m. 10 km/t Quote Link to comment Share on other sites More sharing options...
mugge Posted January 12, 2015 Author Report Share Posted January 12, 2015 Træning i FW BB bænk 5x5x60 kg Milipres 3x10x33 kg CG bænk 3x8x32,5 kg DB biceps curls 2x6x16 kg 1x4x14 kg DB bent over lateral side raise (hedder det vist) 2x6x5 kg Vandret benpres 3z10x70 kg Mavecrunch i maskine 3x10x55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 12, 2015 Author Report Share Posted January 12, 2015 (edited) dobbelt post Edited January 14, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 14, 2015 Author Report Share Posted January 14, 2015 Træning i fitnessrum på jobbet Milipres 5x47,5 kg 3x47,5 kg 3x47,5 kg 3x47,5 kg 2x47,5 kg Pull ups 6xBW 6xBW 4xBW 3xBW 3xBW 3xBW DB pres 5x5x27,5 kg Vandret benpres 3x10 x 11 ? Quote Link to comment Share on other sites More sharing options...
mugge Posted January 15, 2015 Author Report Share Posted January 15, 2015 5 km på løbebånd m. 11 km/t v. 1 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted January 16, 2015 Author Report Share Posted January 16, 2015 Træning i FW BB bænk 5x4x62,5 kg Good mornings 3x12x30 kg Milipres 5x5x40 kg BOR 5x5x67,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 18, 2015 Author Report Share Posted January 18, 2015 (edited) 8 km på løbebånd v. 10 km /t m. 1 % stigning. Knæet brokkede sig slet ikke. Det er så 13 km løb i denne uge. Edited January 18, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 19, 2015 Author Report Share Posted January 19, 2015 Træning i FW Milipres 5x5x45 kg DB bænkpres 5x28 kg 4x28 kg 3x28 kg 3x28 kg Pull ups 8xBW 4xBW 4xBW 3xBW 3xBW hyper extensions 2x12xBW+10 kg CG Bænkpres 3x10x36 kg DB biceps curls 1x8x 16 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 23, 2015 Author Report Share Posted January 23, 2015 6,3 km på løbebånd onsdag aften med 10 km/t og 1 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted January 24, 2015 Author Report Share Posted January 24, 2015 Træning i FW DB bænk 5x30 kg 4x30 kg 3x30 kg 3x30 kg 3x30 kg Milipres 5x5x45 kg BOR 5x5x70 kg Vandret benpres 3x10x80 kg Mavecrunch i maskine 3x10x55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 26, 2015 Author Report Share Posted January 26, 2015 Tur på løbebånd i går aftes. 7,7 km m. 10 km/t og 1 % stigning. 14 km løbet i denne uge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 26, 2015 Author Report Share Posted January 26, 2015 (edited) Træning i FW Milipres 4x47,5 kg 4x47,5 kg 3x47,5 kg 3x47,5 kg 2x47,5 kg BB bænk 5x5x60 kg Hyperextensions 2x10xBW+10 kg DB biceps curls 2x10x16 kg Bent over lateral raise 2x10x5kg Edited January 26, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 28, 2015 Author Report Share Posted January 28, 2015 Træning i FW BB bænk 5x5x62,5 kg (PR) Good mornings 3x12x30 kg Pull ups 6x BW Benpres 3x10x80 kg Mave crunch i maskine 3x10x60 kg Pull ups 5x BW 2x BW Quote Link to comment Share on other sites More sharing options...
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