mugge Posted May 21, 2014 Author Report Share Posted May 21, 2014 Squat 10x20 kg 5x30 kg 3x50 kg 5x 75 kg 5x 75 kg 5x 75 kg 5x 75 kg Good mornings 3x10x50 kg Bænkpres 10x 20 kg 5x5x55kg Pull ups 6x BW Quote Link to comment Share on other sites More sharing options...
mugge Posted May 22, 2014 Author Report Share Posted May 22, 2014 20 minutter på sofacykel efterfulgt af 20 minutter på løbebånd, 4,8 km v. 1 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted May 25, 2014 Author Report Share Posted May 25, 2014 Lang langsom løbetur., Godthåbsvej, Tuborgvej, Østerbrogade og hjem langs søerne 14,8 km.24 km løbet i denne uge Quote Link to comment Share on other sites More sharing options...
mugge Posted May 26, 2014 Author Report Share Posted May 26, 2014 Milipres5x5x42,5 kgPullups5x5xBWHyper extensions3x10xBW+15 kgSiddende rows maskine3x10x55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted May 28, 2014 Author Report Share Posted May 28, 2014 11,1 km lang langsom løbetur rundt om søerne Quote Link to comment Share on other sites More sharing options...
mugge Posted May 31, 2014 Author Report Share Posted May 31, 2014 7,7 km rundt om søerne ca. 52 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted June 1, 2014 Author Report Share Posted June 1, 2014 Squat10x20 kg10x30 kg 5x 40 kg 4x5x72,5 kgBænkpres10x20 kg5x5x 57,5 kgHyper extensions3x12xBW+10 kgPupp ups2x4xBW18,8 km løbet i denne uge Quote Link to comment Share on other sites More sharing options...
mugge Posted June 4, 2014 Author Report Share Posted June 4, 2014 5 km på løbebånd v.1 % stigning 22,43 minutter Quote Link to comment Share on other sites More sharing options...
mugge Posted June 7, 2014 Author Report Share Posted June 7, 2014 LL løbetur ad Godthåbsvej, Tuborgvej, og hjem ad Østerbrogade og søerne 14,8 km Quote Link to comment Share on other sites More sharing options...
mugge Posted June 9, 2014 Author Report Share Posted June 9, 2014 7,7 km løbetur rundt om søerne. Jeg prøvede at holde et pænt tempo, og det gik egentligt OK, selvom der var mange, der overhalede mig. Quote Link to comment Share on other sites More sharing options...
mugge Posted June 11, 2014 Author Report Share Posted June 11, 2014 5 km på løbebånd v 1 % stigning, 22,22 minutter. Quote Link to comment Share on other sites More sharing options...
mugge Posted June 12, 2014 Author Report Share Posted June 12, 2014 Morgenvægt 81,5 kgMilipres10x20 kg5x5x42,5 kgPullups5xBW+2,5 kg4xBW+2,5 kg3xBW+2,5 kg3xBW+2,5 kg3xBW+5,0 kg3xBW+5,0 kgDet var godt, at få prøvet nogle kropshævninger med vægt. Quote Link to comment Share on other sites More sharing options...
mugge Posted June 13, 2014 Author Report Share Posted June 13, 2014 Så indledes intervalløbJeg lagde forsigtigt ud1,7 km opvarmningsjogning2x1000 meter med 2 minutters pause. Begge intervaller løbet på lidt over 4 minutter. Det er OK.500 meter afjogning.I alt 4,3 km Quote Link to comment Share on other sites More sharing options...
mugge Posted June 15, 2014 Author Report Share Posted June 15, 2014 10 km langsomt løb rundt om søerne.27 km løbet i denne uge. Quote Link to comment Share on other sites More sharing options...
mugge Posted June 16, 2014 Author Report Share Posted June 16, 2014 Milipres10x20 kg5x 45 kg (PR)3x 45 kg 3x 45 kg 3x 45 kgVandret benpres3x10x14 ?Pull ups4xBW+5 kg2x BW+5 kg2x BW+5 kg2x BW+5kg2x BW+5kgHyperextensions3x10xBW+15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted June 20, 2014 Author Report Share Posted June 20, 2014 (edited) 18 . juni: 45 minutter på løbebånd v. 1 % stigning 8,4 km. Edited June 20, 2014 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted June 20, 2014 Author Report Share Posted June 20, 2014 Intervalløb1,7 km opvarmning3x1250 m a 5 minutter pr. interval2 minutters pause mellem interval500 meters afjogning Quote Link to comment Share on other sites More sharing options...
mugge Posted June 23, 2014 Author Report Share Posted June 23, 2014 Squat10x20 kg10x30 kg10x40 kg 5x 60 kg 5x 65 kg 5x 70 kg 5x 75 kgBænkpres10x20 kg 5x 5x55 kgGood mornings4x6x50 kgPull ups6x BW4xBW3x BW2x BW1x BW Quote Link to comment Share on other sites More sharing options...
mugge Posted June 25, 2014 Author Report Share Posted June 25, 2014 5 km på løbebånd 22,42 minutter v. 1 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted June 26, 2014 Author Report Share Posted June 26, 2014 Morgenvægt 90,8 kgPull ups7x BW6x BW5x BW4x BW3x BW2x BW1x BW20 minutter på løbebånd v. 12 km/t, 4,0 km Quote Link to comment Share on other sites More sharing options...
mugge Posted June 28, 2014 Author Report Share Posted June 28, 2014 Milipres10x20 kg 4x 45 kg 3x 45 kg 3x45 kg 3x45 kg 2x45 kgNæste gang vil jeg prøve lavere vægt og flere repsBOR5x5x60 kgHyperextensions3x10xBW+10 kgPull ups i øverste ribbe.3x3xBW1xKaratebroncecirkel Quote Link to comment Share on other sites More sharing options...
mugge Posted June 29, 2014 Author Report Share Posted June 29, 2014 LLL ud af Godthåbsvej, Hulgaardvej, Tomsgaardsvej, Tuborgvej, Strandvejen/Østerbrogade og hjem langs søerne. 14,8 kmDet giver 23,8 km løbet i denne uge. I næste uge skulle jeg gerne op på 27 km Quote Link to comment Share on other sites More sharing options...
mugge Posted June 30, 2014 Author Report Share Posted June 30, 2014 Milipres3x8x40 kgHyperextensions3x10xBW+15 kgPull ups4xBW+5 kg3xBW+5kg3xBW+5kg3xBW+5kg2xBW+5kgSiddende rows i maskine3x8x55 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted July 1, 2014 Author Report Share Posted July 1, 2014 5 km på løbebånd v. 13,5 km/t v. 1 % stigning Quote Link to comment Share on other sites More sharing options...
mugge Posted July 2, 2014 Author Report Share Posted July 2, 2014 Squat10x20 kg10x30 kg10x40 kg 5x60 kg 5x65 kg 5x70 kg 3x75 kgBænkpres10x20 kg 5x5x 55 kgSå var der ikke tid til mere Quote Link to comment Share on other sites More sharing options...
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