mugge Posted December 18, 2011 Author Report Share Posted December 18, 2011 10 km løbetur rundt om søerne 69 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted December 19, 2011 Author Report Share Posted December 19, 2011 Skrå bb bænk3x 60 kg3x 60 kg3x 60 kg3x 60 kg2x 60 kgVandret benpres3x 10x 17 ?hyperextensions2x 12 x BW+ 15 kgPull ups bredt greb6x BW5x BW4x BW3x BW2x BW1x BWChin ups smalt greb5x BW5x BW3x BW3x BWvandret rowing i maskine5x 85 kg5x 85 kg5x 85 kg3x 85 kg3x 85 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted December 22, 2011 Author Report Share Posted December 22, 2011 8 km på løbebånd med 12,0 km/t Quote Link to comment Share on other sites More sharing options...
mugge Posted December 29, 2011 Author Report Share Posted December 29, 2011 det blev ikke til så meget træning i julen. Men idag fik jeg løbet 10 km rundt om søerne ingen tidstagning. Strid modvind på dele af turen. Quote Link to comment Share on other sites More sharing options...
mugge Posted January 2, 2012 Author Report Share Posted January 2, 2012 Træning i FWStarter året med en ny runde baseret på overvejende 3x10. Squat5x5x60 kg (her beholder jeg 5x5)BB bænk3x10x 30 kgDB skrå bænk2x10x 16 kg (lidt for højt at starte. Det bliver 12 kg næste gang)military pres3x10x 20 kgpull ups10x BW 4x BW 4x BWBOR3x10x 40 kgHyperextensions3x 10x BW Quote Link to comment Share on other sites More sharing options...
mugge Posted January 3, 2012 Author Report Share Posted January 3, 2012 Chin ups7x BW4x BW5 km på løbebånd v. 12 km/t Quote Link to comment Share on other sites More sharing options...
mugge Posted January 4, 2012 Author Report Share Posted January 4, 2012 BB skrå bænk3x10x 30 kgDB bænk2x10x 12 kg military pres3x10x 22,5 kgVandret benpres3x 10x 10 ?pull ups bredt greb6x BW5x BW4x BW3x BW2x BW1x BWchin ups smalt greb7x BW5x BWSiddende rows i maskine3x10x 40 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 8, 2012 Author Report Share Posted January 8, 2012 10 km løbetur rundt om søerne ingen tidstagning Quote Link to comment Share on other sites More sharing options...
mugge Posted January 9, 2012 Author Report Share Posted January 9, 2012 BB skrå bænk3x10x 32,5 kgDB bænk2x10x 14 kg Vandret benpres3x 10x 11 ?pull ups bredt greb8x BW5x BW3x BW3x BW2x BW1x BWchin ups smalt greb5x BW5x BWSiddende rows i maskine3x10x 45 kgDragon flags3x BWHanging leg raise3x BW Quote Link to comment Share on other sites More sharing options...
mugge Posted January 10, 2012 Author Report Share Posted January 10, 2012 Chin ups12x BW 5x BW 4x BW5 km på løbebånd 24,06 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted January 11, 2012 Author Report Share Posted January 11, 2012 Træning i FWSquat5x5x65 kg BB bænk3x10x 35 kgDB skrå bænk2x10x 14 kg Military pres3x10x 25 kgpull ups7x BW4x BW3x BWBOR3x10x 40 kgHyperextensions2x 12x 5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 13, 2012 Author Report Share Posted January 13, 2012 (edited) Pull ups bredt greb8x BW5x BW4x BW3x BW2x BW1x BWChin ups smalt greb5x BW5x BWSå kom jeg i denne uge op på 100 chin ups/pull ups5 km på løbebånd m 12 km/tstigninger0-1 km 0 %1-2 km 1 %2-3 km 2 %3-4 km 3 %4-4,5 km 4 %4,5- 5 km 5 % Edited January 14, 2012 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 17, 2012 Author Report Share Posted January 17, 2012 Chin ups smalt greb12x BW 5x BW 5x BW 4x BW5 km på løbebånd 23,14 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted January 21, 2012 Author Report Share Posted January 21, 2012 BB skrå bænk 3x10x 37,5 kg DB bænk 2x10x 18 kg Vandret benpres 3x 10x 12 ? pull ups bredt greb 7x BW 6x BW 5x BW 4x BW 3x BW 2x BW 1x BW chin ups smalt greb 5x BW 5x BW 4x BW Siddende rows i maskine 3x10x 50 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 22, 2012 Author Report Share Posted January 22, 2012 (edited) familieløbetur rundt om søerne 7,5 km, ingen tidstagning Edited January 25, 2012 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 25, 2012 Author Report Share Posted January 25, 2012 (edited) Lidt styrketræning den 23. januar på hotel.DB bænkpres3x10x 20 kgSkrå DB bænkpres2x 10x 18 kgSiddende DB skulderpres3x10x 12 kg Edited January 25, 2012 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted January 25, 2012 Author Report Share Posted January 25, 2012 Chin ups smalt greb13x BW 6x BW 4x BW5 km på løbebånd m 12 km/tstigninger0-1 km 1 %1-2 km 2 %2-3 km 3 %3-4 km 4 %4,0-4,5 km 5 %4,5- 5,0 km 6 % Quote Link to comment Share on other sites More sharing options...
mugge Posted January 29, 2012 Author Report Share Posted January 29, 2012 løbetur på gaderne rute ud af Godthåbsvej, Hulgårdsvej, Tomsgårdsvej, Tuborgvej, lyngbyvej, og hjem langs søerne. 13,86 km 95 minutter. Quote Link to comment Share on other sites More sharing options...
mugge Posted January 31, 2012 Author Report Share Posted January 31, 2012 Træning den 30. januarBB skrå bænk3x10x 40 kgDB bænk2x10x20 kg Military pres10x3x 30 kgpull ups bredt greb 5x BW5x BW5x BW5x BW3x BWchin ups smalt greb3x BWHyperextensions2x 12 x BW+10 kgSiddende rows i maskine3x10x 50 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted January 31, 2012 Author Report Share Posted January 31, 2012 Chin ups12x BW 5x BW 5x BW 3x BW5 km på løbebånd 23,04 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted February 1, 2012 Author Report Share Posted February 1, 2012 Træning i FWSquat5x5x70 kg BB bænk3x10x 42,5 kgDB skrå bænk2x10x 22 kg pull ups10x BW 5x BW 3x BWBOR2x8x 65 kgDet var for tungtHyperextensions2x 12x 10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted February 6, 2012 Author Report Share Posted February 6, 2012 Tur på løbebånd den 5. februar 10 km 49,41 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted February 7, 2012 Author Report Share Posted February 7, 2012 Træning den 6. februarKun tid til kort programBB skrå bænk3x10x 42,5 kgDB bænk3x6x25 kg Pull ups bredt greb 5x BW4x BW4x BW4x BW3x BWchin ups smalt greb5x BW3x BWHyperextensions2x 12 x BW+10 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted February 8, 2012 Author Report Share Posted February 8, 2012 jeg blev inspireret af en tråd på "Træningsprogrammer" til at starte på dette program.http://www.50pullups.com/Jeg ved ikke, hvor mange jeg kan nå op på, men jeg kan jo tage 30 som et delmål.Chin ups3x BW5x BW3x BW3x BW8x BW5 km på løbebånd med 12 km/t 1,5 % stigning på 0,0-1,5 km 2,5 % stigning på 1,5-2,5 km 3,5 % stigning på 2,5-3,0 km 4,0 % stigning på 3,0-4,0 km 5,0 % stigning på 0,0-1,5 km Quote Link to comment Share on other sites More sharing options...
mugge Posted February 9, 2012 Author Report Share Posted February 9, 2012 Træning i FWStyrketræning skal tilpasses pull-ups-programmet. Det indebærer, at volumen ikke må blive for omfattende. Jeg dropper skulderøvelser, men holder fast i squat, alternativ benpres, bænkpres, hyperextensions on en row-øvelse. Og ikke anden styrketræning på samme dag som pull ups. Squat5x5x75 kg BB bænk4x8x 45 kgDB bænk2x8x 26 kg pull upsBOR3x10x 50 kgHyperextensions2x 12x 10 kg Quote Link to comment Share on other sites More sharing options...
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