mugge Posted October 10, 2016 Author Report Share Posted October 10, 2016 Seated rows i maskine 3x5x80 kg 1x4 x 80 kg 1x3 x 80 kg Hyperextensions 2x10x BW+15 BB skrå bænkpres 5x5x40 kg DB skulderpres 3x5x18 kg 1x4x18 kg 1x3x18 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 12, 2016 Author Report Share Posted October 12, 2016 8,25 km løbet om Damhussøen/engen. på 58,28 km. Tempo 7,05 min/km, gns. puls 120, max puls 133 Quote Link to comment Share on other sites More sharing options...
mugge Posted October 15, 2016 Author Report Share Posted October 15, 2016 Squat 1x10x20 kg 5x5x50 kg Milipres 5x5x30 kg SDL 5x5x75 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 22, 2016 Author Report Share Posted October 22, 2016 Squat 5x20 kg 5x30 kg 5x5x52,5 kg SDL 5x5x60 kg BB Bænk 5x5x50 kg Yates rows 5x5x40kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 24, 2016 Author Report Share Posted October 24, 2016 7,2 km løbet på Roskildevej på 52,16 min m. tempo 7,16 og gns puls 120 bpm og maxpuls133 bpm Quote Link to comment Share on other sites More sharing options...
mugge Posted October 26, 2016 Author Report Share Posted October 26, 2016 (edited) Hurtig træning på jobbet Pull ups 2x2x bw mit bøvl med højere arm er vist ovre, så vil jeg roligt starte pull ups op igen. BB skrå bænkpres 5x5x40 kg Hyperextensions 2x12x BW+15 kg Liggende bencurls 3x10x40 kg Sidst på eftermiddagen blev der lejlighed til en løbetur på 5,5 km rundt om anlægget på Jens Jessensvej med gns tempo på 6.10 min/km og gns puls på 132 bpm og maxpuls på 156 bpm. Edited October 27, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 28, 2016 Author Report Share Posted October 28, 2016 Morgenvægt 82,4 kg Træning i FW Vesterport Jeg havde glemt mine knæbind; så ingen squat. SDL 5x5x65 kg Milipres 5x5x32,5 kg Yates rows 5x5x 42,5 kg BB Bænk 5x5x52,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 31, 2016 Author Report Share Posted October 31, 2016 Pull ups 3x2x bw Siddende rows i maskine 5x5x70 kg BB skrå bænkpres 5x5x42,5 kg Benpres 3x10x 13 stacks Liggende bencurls 2x10x45 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 2, 2016 Author Report Share Posted November 2, 2016 4 km på løbebånd v. 2 % stigning. 20,11 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted November 4, 2016 Author Report Share Posted November 4, 2016 (edited) Morgenvægt 82,2 kg. Kun lidt tid til træning i styrelsens fitnessrum. BB skrå bænkpres 5x5x45 kg DB skulderpres 5x5x18 kg (PR) Siddende rows i maskine 5x5x75 kg Det føltes godt. Jeg er blevet glad for de korte træningspas med 5x5 og kun flerledsøvelser. Edited November 4, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 5, 2016 Author Report Share Posted November 5, 2016 30 minutter på løbebånd i FW v. 2 % stigning. 10,1 km/t i gns. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 6, 2016 Author Report Share Posted November 6, 2016 Squat 5x20 kg 1x30 kg 5x5x52,5 kg SDL 5x5x67,5 kg Yates rows 5x5x45 kg BB bænkpres 5x5x52,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 9, 2016 Author Report Share Posted November 9, 2016 Pull ups 2x3x bw BB skrå bænkpres 5x5x47,5 kg Siddende rows i maskine 5x5x70 kg Benpres 2x10x14 stacks Liggende ben curls 2x10x50 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 11, 2016 Author Report Share Posted November 11, 2016 Squat 10x20 kg 5x30 kg 5x5x55 kg SDL 5x5x70 kg Milipres 5x5x35 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 13, 2016 Author Report Share Posted November 13, 2016 Så var det Novo Nordisk løb ved Bagsværd sø i dejligt nærmest vintervejr sammen med konen. Vi løb den på 29,10 minutter. Ganske godt, da det var iset nogle steder i skoven, så vi skulle være lidt varsomme. Men 5,5 min/km var fint. Gns puls 133 og maxpuls 150. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 14, 2016 Author Report Share Posted November 14, 2016 Pull ups 3x3x bw BB skrå bænkpres 5x5x47,5 kg Siddende rows i maskine 5x5x75 kg Hyperextensions 2x10xBW+15 kg Quote Link to comment Share on other sites More sharing options...
Devious Builder Posted November 16, 2016 Report Share Posted November 16, 2016 løber du altid med pulsur? Quote Link to comment Share on other sites More sharing options...
mugge Posted November 16, 2016 Author Report Share Posted November 16, 2016 (edited) Ja. devious, jeg syntes, det er meget sjovt at løbe i de forskellige pulszoner. Navnlig i lange løbeture, hvor jeg holder den i aerobzonen og så lidt hurtigere ture i tærskelzoner. Om jeg bliver en bedre løber af det, ved jeg egentlig ikke. Hurtig træning på jobbet Pull ups 4x3x bw BB skrå bænkpres 5x5x50 kg Siddende rows i maskine 2x5x80 kg 2x4x80 kg 1x3x80 kg Edited November 16, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 18, 2016 Author Report Share Posted November 18, 2016 Squat 10x20 kg 5x30 kg 3x5x57,5 kg Af logistiske grunde havde jeg løbesko på og ikke mine adipower. Jeg følte, at jeg sejlede rundt.Så jeg nøjedes med tre sæt. Der kunne jeg mærke forskellen på at squatte med velegnet versus uegnet fodtøj. SDL 5x5x72,5 kg Milipres 5x5x37,5 kg Yates rows 5x5x47,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 23, 2016 Author Report Share Posted November 23, 2016 BB skrå bænkpres 5x5x52,5 kg Siddende rows i maskine 5x5x75 kg Hyper extensions 2x12xBW+15 kg Liggende bencurls 2x8x55 kg Benpres 2x10x15 stacks Quote Link to comment Share on other sites More sharing options...
mugge Posted November 25, 2016 Author Report Share Posted November 25, 2016 Morgenløbetur om søerne 6,32 km på 37 min,47, sek. Tempo 5:59 min/km. Gns puls 134 bpm, maxpuls 148 bpm. Det meste i min tærskelzone. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 28, 2016 Author Report Share Posted November 28, 2016 (edited) I går fik jeg løbet en lille tur på 3 km med drengen. Min højere skulder og knæene har brokket sig lidt. Der sidste hænger sammen med en del karate for tiden. Det er Ikke alvorligt, men jeg tilpassede træningen i dag Pulle ups 2x4xBW Siddende rows i maskine 3x8x60 kg Hyper extensions 2x12xBW+15 kg Liggende bencurls 2x8x55 kg Benpres 2x12x12 stacks Rotator cuff DB 2x15x6 kg Push ups 3x5xBW Edited November 28, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 30, 2016 Author Report Share Posted November 30, 2016 (edited) Squat 10x20 kg 10x30 kg 10x40 kg 1x5x50 kg 1x5x55 kg 1x3x60 kg SDL 5x5x70 kg Pull ups 4x4xBW Edited November 30, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted December 2, 2016 Author Report Share Posted December 2, 2016 Løbetur langs vandet v.Valby med konen. 4,71 km, 28, 18 min. gns.puls 134. Quote Link to comment Share on other sites More sharing options...
mugge Posted December 5, 2016 Author Report Share Posted December 5, 2016 (edited) Pull ups 1x5xBW 1x4xBW 1x3xBW 1x2xBW Siddende rows i maskine 5x5x65 kg Hyper extensions 2x12xBW+15 kg Liggende bencurls 2x8x60 kg Benpres 2x12x12 stacks Armstrækninger 3x5 Rotator cuff DB 2x15x7,5 kg Edited December 5, 2016 by mugge Quote Link to comment Share on other sites More sharing options...
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