mugge Posted January 7, 2016 Author Report Share Posted January 7, 2016 Squat 10x20 kg 4x5x52,5 kg BOR 5x5x67,5 kg Liggende leg curls 2x8x47,5 kg Rotator cuff øvelse 3x10x14 kg Lateral raise 4x12 kg 3x12 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 9, 2016 Author Report Share Posted January 9, 2016 4-5 km løbetur i Frb. have med et par bakketure. Jeg var kommet meget sent i seng, og havde ikke spist noget hel dagen, så formen var lidt slap. Men godt at komme ud. Quote Link to comment Share on other sites More sharing options...
mugge Posted January 11, 2016 Author Report Share Posted January 11, 2016 Pull ups 5xBW BOR 5x5x67,5 kg DL 1x5x 90 kg. Det var tungt, må jeg indrømme Lying Leg curls 2x10x50 kg Abductor maskine 3x10x 60 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 13, 2016 Author Report Share Posted January 13, 2016 Pull ups 5xBW Squat 10x20 kg 5x30 kg 4x5x55 kg BOR 5x5x70 kg Bænkpres 15x35 kg Rotator cuff øvelse 3x10x14 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 15, 2016 Author Report Share Posted January 15, 2016 Pull ups 6xBW Så var der fyldt op i frivægtsrummet på FW Forum ti minutter i otte om morgenen, så jeg forelagde træningen til maskinrummet. Benpres 3x12x60 kg Liggende leg curls 3x12x40 kg Hyperextensions 3x10xBW+10 kg Push ups 10xBW 6xBW Rotator cuff øvelse 1x10x14 kg Da jeg ville lave andet sæt gjorde skulderen for nas til at jeg turde fortsætte Lateral raise 1x6x 10 kg DB biceps curls 3x10x16 kg (PR) Quote Link to comment Share on other sites More sharing options...
mugge Posted January 17, 2016 Author Report Share Posted January 17, 2016 6 km løb med familien rundt om søerne i pragtfuldt vintervejr Quote Link to comment Share on other sites More sharing options...
mugge Posted January 18, 2016 Author Report Share Posted January 18, 2016 (edited) Morgenvægt 83,3 kg Pull ups 6xBW BOR 5x5x72,5 kg DL 1x5x 82,5 kg Liggende leg curls 3x10x40 kg Push ups 10xBW 6xBW Planken 2x60 minutter Edited January 18, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 20, 2016 Author Report Share Posted January 20, 2016 Pull ups 6xBW BOR 5x5x77,5 kg Liggende leg curls 3x10x45 kg Push ups 10xBW 8xBW Planken 1x70 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted January 22, 2016 Author Report Share Posted January 22, 2016 5 km på løbebånd v. 1 % stigning, 31,22 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted January 25, 2016 Author Report Share Posted January 25, 2016 (edited) Ikke så meget træning i foregående uge. Kun to gange styrke og en gang løb. Til gengæld fik jeg gjort noget ved vægten, så her til morgen sagde den 82,6 kg. Jeg satte derfor lidt mindre vægt på i dag. Pull ups 6xBW BOR 5x5x65 kg Liggende leg curls 2x8x50 kg Vandret benpres 3x10x11 stacks Rotator cuff øvelse 3x10x15kg Lateral raise 2x6x10 kg Edited January 25, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 27, 2016 Author Report Share Posted January 27, 2016 5 km på løbebånd v. 1 % stigning, 31,30 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted January 29, 2016 Author Report Share Posted January 29, 2016 Pull ups 4xBW 3xBW 2xBW 1xBW Squat 10x20 kg 5x30 kg 5x40 kg 5x50 kg 5x55 kg Yates rows 5x5x50 kg Rotator cuff 3x10x14 kg Lateral raise 2x8x10 kg DB biceps curls 3x18 kg 1x 18 kg Det var for tungt for mig Planke 2x1 minut Quote Link to comment Share on other sites More sharing options...
mugge Posted January 31, 2016 Author Report Share Posted January 31, 2016 4-5 km løbetur I Frederiksberg Have sammen med knægten. Quote Link to comment Share on other sites More sharing options...
mugge Posted February 1, 2016 Author Report Share Posted February 1, 2016 Pull ups 5xBW 4xBW 3xBW 2xBW 1xBW BOR 5x5x60 kg Vandret benpres 3x10x12 stacks Liggende leg curls 2x8x45 kg Push ups 10xBW 8xBW Quote Link to comment Share on other sites More sharing options...
mugge Posted February 3, 2016 Author Report Share Posted February 3, 2016 (edited) Pull ups 3xBW 4x2xBW Squat. Masser af squat 10x20 kg 10x30 kg 5x40 kg 5x50 kg 5x55 kg 3x60 kg 3x65 kg Yates rows 5x5x52,5 kg Rotator cuff 3x10x14 kg Lateral raise 2x8x10 kg Planke 1x1 minut og 30 sekunder 1x40 sekunder Edited February 3, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted February 5, 2016 Author Report Share Posted February 5, 2016 Morgenvægt 84,8 kg. Vægten er desværre højt oppe for tiden. 5 km på løbebånd v. 1 % stigning, m. 10 km /t. Dejligt at nå op på det tempo. Quote Link to comment Share on other sites More sharing options...
mugge Posted February 6, 2016 Author Report Share Posted February 6, 2016 Pull ups 4xBW 3x2xBW Squat. 10x20 kg 5x30 kg 5x50 kg 5x60 kg 3x70 kg Yates rows 5x5x55 kg Rotator cuff 3x10x14 kg DB biceps curls 3x4x16 kg Triceps pull downs 3x10x25 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted February 7, 2016 Author Report Share Posted February 7, 2016 (edited) Morgenvægt 83,5 kg. Lidt store udsving. Men til den gode side. 5 km løb med konen og knægten. Desværre lidt brok fra højere knæ. Edited February 7, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
Gregers TF Posted February 7, 2016 Report Share Posted February 7, 2016 Dammit, du har tabt dig! Quote Link to comment Share on other sites More sharing options...
mugge Posted February 7, 2016 Author Report Share Posted February 7, 2016 Hov slåfjel. Ja det have været noget af et vægttab. Måske med dødelig konsekvens. Quote Link to comment Share on other sites More sharing options...
mugge Posted February 8, 2016 Author Report Share Posted February 8, 2016 (edited) Pull ups 5xBW 5xBW 4xBW BOR 5x5x60 kg Fulgte ham fra Starting Strength's anvisninger og lavede den med at lægge den helt ned hver gang. Liggende leg curls 3x10x50 kg Push ups 2x8xBW Planke 1x90 minutter 3xsideplanke til hver side Edited February 8, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted February 9, 2016 Author Report Share Posted February 9, 2016 45 minutter på løbebånd I FW. 6,7 kmv.1 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted February 14, 2016 Author Report Share Posted February 14, 2016 (edited) Tur på løbebånd den 12. februar 4 km v. 1 % stigning og 10 kn/t Træning 13. februar 2016 i FW Pull ups 4xBW 3xBW Military pres 5x5x20 kg Yates rows 5x5x55 kg Hyperextensions 3x10xBW+10 kg Benpres 3x10x70 kg tricepes pull downs 1x5x27,5 kg 1x5x25 kg DB bicepscurls 3x8x14 kg Det var så første gang I lang tid jeg forsøgte mig med military pres, men jeg har intet mærket til skulderen I et par uger, så nu skulle det være. Det gik fint. Så nu vil jeg se på mandag om jeg også skal lave bænkpres. Løbetur den 14. februar I Frb. have m. konen og knægten 6,5 km. Det blev så tre gange løb I denne uge ialt 17,2 km Edited February 14, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted February 15, 2016 Author Report Share Posted February 15, 2016 Pull ups 4xBW 3xBW 3xBW 3xBW 2xBW Squat 10x20 kg 10x30 kg 10x40 kg 5x50 kg 5x60 kg 3x70 kg Yates rows 5x5x57,5 kg BB bænkpres 4x5x25 kg External rotation 2x15x3 kg DB Biceps curls 2x10x14 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted February 20, 2016 Author Report Share Posted February 20, 2016 Uge 7 var vinterferie på Tropical Island. Badelandet I Brandenburg altså. Der var et OK fitnessrun, så det blev til 4 km løb på løbebånd end dag med 9,3 km I timen. Og en dag med lidt styrk. Pull ups 3x3xBW External rotations 2x15x2 kg Rotator cuff 3x10x14 kg DB bænkpres 3x10x12 kg Siddende leg curls 3x6x14 kg Hyperextensions 3x10xBW+5kg DB biceps curls 1x10x14 kg Quote Link to comment Share on other sites More sharing options...
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