mugge Posted October 2, 2017 Author Report Share Posted October 2, 2017 Løbetur om søerne. Først tre km roligt løb. Derefter tre km i tærskelzone m .gns tempo 5,39 min/km. Lidt meget tryk på jobbet så jeg får ikke trænet i dag. Håber på en gang styrketræning i morgen. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 4, 2017 Author Report Share Posted October 4, 2017 (edited) Lidt styrketræning i går i FW Bænkpres 10x20 kg 5x30 kg 10x50 kg 8x 50 kg 6x50 kg 4x 50 kg Milipres 3x5x40 kg 2x4x40 kg Yates rows 3x10x50 kg Edited October 4, 2017 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 4, 2017 Author Report Share Posted October 4, 2017 Og i dag 5 km på løbebånd m. 2 % stigning og 12 km/t. Inden da 1x5 pull ups og 1x2 pull ups Quote Link to comment Share on other sites More sharing options...
mugge Posted October 6, 2017 Author Report Share Posted October 6, 2017 Træning i FW Alm pull-ups 1x5 1x2 Squat 10x20 kg 10x40 kg 5x50 kg Milipres 5x5x40 kg SDL 5x5x70 kg. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 9, 2017 Author Report Share Posted October 9, 2017 Lidt løb. 2 km opvarmning. 3x400 meters intervaller. 4.15-4.45 min/km pr. interval 2 minutters pause. Da det blev regnvejr, gad jeg ikke mere. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 10, 2017 Author Report Share Posted October 10, 2017 Styrketræning på jobbet i går. Strikt pull ups 1x2 Alm pull ups 1x4 Dragon flags 1x7 DB bænk 5x5x22,5 kg Hyper extensions 2x12xBW+20 kg Benpres 2x10x13 stacks alm. pull ups 1x4 Push ups 1x8 Quote Link to comment Share on other sites More sharing options...
mugge Posted October 11, 2017 Author Report Share Posted October 11, 2017 Styrketræning på jobbet Alm pull ups 1x5 2x3 Dragon flags 1x7 DB bænk 5x5x25 kg Hyper extensions 2x15xBW+20 kg Ikke tid til mere. Det føltes nu godt. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 18, 2017 Author Report Share Posted October 18, 2017 7 km løbetur om søerne. ca 45 minutter. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 23, 2017 Author Report Share Posted October 23, 2017 Opdatering Fredag d. 20 i FW. Strikt pull up 1x3 Squat 10x20 kg 10x30 kg 8x40 kg 5x50 kg SDL 5x5x70 kg BB bænk 5x5x52,5 kg Lørdag den 21. løb om søerne 3 km i roligt tempo 2x1 km intervaller a 5,12 min/km pr. interval og 2 min pause imellem. Søndag den 22. i FW Pull ups 1x6+1x2 Push ups 1x10 1x6 Yates rows 5x5x55 kg Military pres 5x5x42,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 26, 2017 Author Report Share Posted October 26, 2017 I går 5 km på løbebånd m. 2 % stigning, 24, 36 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted October 27, 2017 Author Report Share Posted October 27, 2017 4,5 km løb om søerne. 27,11 min og gns tempo på 6,03 min/km Gns puls 137 bpm og max puls på 146 bpm. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 30, 2017 Author Report Share Posted October 30, 2017 jeg fik desværre ikke trænet i weekenden. I dag træning på jobbet Alm pull ups 1x6 3x3 Dragon flags 1x4 Hyper extensions 2x12x BW+20 kg DB bænkpres 2x7x25 kg 1x5x25 kg Liggende bencurls 2x15x40 kg Vandret benpres 2x10x11 stacks Quote Link to comment Share on other sites More sharing options...
mugge Posted November 2, 2017 Author Report Share Posted November 2, 2017 (edited) Træning på jobbet i går Push ups 3x8 4 km på løbebånd v. 2 % stigning, 18,56 minutter Edited November 7, 2017 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 7, 2017 Author Report Share Posted November 7, 2017 Opdatering Træning i FW 4. november Pull ups 1x6 1x3 1x2 Squat 10x20 kg 10x30 kg 5x40 kg 5x45 kg Milipres Tekniktræning efter Rippetoes bog 10x20 kg 3x10x30 kg Yates rows 5x5x52,5 BB bænk 5x5x52,5 kg Den 5. november løb jeg 9,87 km om søerne med et gns tempo på 6,47 min/km. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 9, 2017 Author Report Share Posted November 9, 2017 Træning på jobbet i går Strikt pull ups 1x3 Push ups 1x10 1x5 Dragon flags 1x6 Hyper extensions 2x16x BW+20 kg DB bænkpres 2x7x25 kg 1x5x25 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 10, 2017 Author Report Share Posted November 10, 2017 Pull ups 1x7 Squat 10x20 kg 10x30 kg 5x40 kg Milipres 5x5x30 kg SDL 3x5x70 kg-Nøjedes med 3 sæt, da jeg har karateaktiviteter i weekenden. BB bænk 5x5x55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 13, 2017 Author Report Share Posted November 13, 2017 Træning på jobbet Alm pull ups 5x4 Dragon flags 1x8 DB bænkpres 3x7x25 kg Siddende rows i maskine 3x8x55 kg Liggende bencurls 2x3x50 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 15, 2017 Author Report Share Posted November 15, 2017 2x strict pull ups 10xPush ups 4 km på løbebånd med 12 km/t v. 2 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted November 17, 2017 Author Report Share Posted November 17, 2017 I går lidt hjemmetræning Her til morgen 6x alm pull ups og 3x alm pull ups 10x push ups og 5x Pushups 2,5 km på løbebånd m. 2 % stigning og 12 km/t. Ville have taget 4 km men benene ville slet ikke. Måske regning for jeg ikke løb i sidste uge. 3x alm pull ups Quote Link to comment Share on other sites More sharing options...
mugge Posted November 20, 2017 Author Report Share Posted November 20, 2017 I går lidt træning i FW Under øvelse med kast til karate har jeg lavet noget forkert med min hofte, der gør ondt, når jeg rejser mig op. Det gør også ondt, når jeg forsøger at lave squat. Pull ups 1x7 Push ups 1x10 Military pres 3x8x32,5 kg SDL 5x5x60 kg-Det virkede som om det hjalp. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 21, 2017 Author Report Share Posted November 21, 2017 1x5x alm pull ups+1x3 alm pull ups 30 minutter på løbebånd v. 10 km/t og 0 % stigning. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 22, 2017 Author Report Share Posted November 22, 2017 Træning i FW Pull ups 1x4 1x2 Push ups 2x10 SDL 5x5x62,5 kg BB bænk 5x5x55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 28, 2017 Author Report Share Posted November 28, 2017 Træning i FW Pull ups 1x8 Push ups 2x10 Squat 1x10x20 kg Milipres 5x5x37,5 kg SDL 5x5x65 kg Yates rows 5x5x55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 29, 2017 Author Report Share Posted November 29, 2017 (edited) Træning på jobbet Alm pull ups 2x5 1x4 Push ups 2x10 Dragon flags 1x5 DB bænkpres 1x5x28 kg 1x4x28 kg 1x2x28 kg Hyper extensions 2x10x BW+20 kg Benpres 3x8x12 stacks Edited November 29, 2017 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted December 4, 2017 Author Report Share Posted December 4, 2017 Træning i FW Pull ups 1x5 Push ups 1x12 1x10 Milipres 5x5x 40 kg SDL 5x5x67,5 kg Quote Link to comment Share on other sites More sharing options...
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