mugge Posted September 19, 2015 Author Report Share Posted September 19, 2015 Lille langsom løbetur på 1 km. Quote Link to comment Share on other sites More sharing options...
mugge Posted September 20, 2015 Author Report Share Posted September 20, 2015 Pull ups 6x BW 4x BW Squat 1x10x20kg 2x8x 40kg 3x3x 55 kg Good mornings 3x12x30 kg Yates rows 6x6x57,5 kg BB Bænkpres 5x5x20 kg Nu skulle det prøves. Skulderen brokkede sig heldigvis ikke. Godt tegn Side laterals 3x10x6kg Rotator cuff øvelse 3x10x8 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted September 21, 2015 Author Report Share Posted September 21, 2015 Gensyn med min ven løbebåndet i fitnessrummet på jobbet. 3 km på 19 minutter v 1 % stigning. Quote Link to comment Share on other sites More sharing options...
mugge Posted September 23, 2015 Author Report Share Posted September 23, 2015 Pull ups 5x BW 4x BW konv. dødløft 1x10x 65 kg BOR 5x5x60kg Rotator cuff øvelse 3x10x7,5 kg Side laterals 3x10x6 kg DB Biceps curls 2x8x15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted September 25, 2015 Author Report Share Posted September 25, 2015 (edited) Squat 1x10x20kg 2x8x 45kg sx3x 60kg Good mornings 3x12x30 kg Yates rows 6x6x60 kg BB Bænkpres 5x5x25 kg Side laterals 3x10x6kg Rotator cuff øvelse 3x10x7 kg Edited September 25, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted September 26, 2015 Author Report Share Posted September 26, 2015 (edited) Morgenvægt 82,5 kg Lille langsom løbetur på 1,5 km. 4,5 km løbet i denne uge Edited September 26, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted September 27, 2015 Author Report Share Posted September 27, 2015 (edited) Pull ups 5x BW 4x BW konv. dødløft 2x2x60 kg 1x10x 65 kg BOR 5x5x60kg Triceps pull Downs 5x5x25 kg Rotator cuff øvelse 3x10x 8 kg Side laterals 3x8x7 kg Edited September 27, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 2, 2015 Author Report Share Posted October 2, 2015 Tur på løbebånd på hotel i Bruxelles. 4 km på 25 minutter m. 0,5 % stigning. Næste dag havde jeg hammer ondt i lysken og højre baglår og måtte humpe ind til mit møde. Heldigvis sidder man ned til lange møder i EU-regi. Det er under bedring men jeg er ikke helt mobil. Så ingen træning i dag og i week-enden. Quote Link to comment Share on other sites More sharing options...
mugge Posted October 18, 2015 Author Report Share Posted October 18, 2015 (edited) Det var så nok en fibersprængning i baglåret. Det er nu i lidt bedring, så jeg var i FW til træning/rehab. Pull ups 3xBW 3xBW Første sæt OK. Andet sæt dårligt. Liggende leg curls 3x8x20kg Begge ben excentrisk det dårlig alene koncentrisk. Det er planen, at det er rehabøvelsen. Senere kan jeg lægge Good mornings ind. Bænkpres 3x10x20 kg 5x5x25 kg Yates rows 5x5x40 kg Rotator cuff øvelse 3x10x5 kg Side laterals 3x10x4 kg Siddende DB skulderpres 2x10x6 kg Biceps curls 3x10xBW Edited October 20, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 20, 2015 Author Report Share Posted October 20, 2015 (edited) Pull ups 3xBW 3xBW Liggende leg curls 3x10x15kg Begge ben excentrisk det dårlig alene koncentrisk. Fibersprængningen er i bedring, men ikke helt på plads. Yates rows 5x5x42,5 kg Hyper extensions 3x10x BW Så prøvede jeg med incline bænkpres. Det brød min højere skulder sig aldeles ikke om. Jeg tror bænkpres er helt ude nu. Side laterals 3x10x5 kg Biceps curls 3x10x12,5xBW Edited October 20, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 23, 2015 Author Report Share Posted October 23, 2015 Pull ups 4xBW 3xBW Liggende leg curls 3x10x25kg Begge ben excentrisk det dårlig alene koncentrisk. Lidt benpres og abductormaskine oveni. BOR 3x5x50 kg Hyper extensions 3x10x BW+5 kg Rotator cuff øvelse 3x10x7,5 kg Side laterals 3x10x6,5 kg Biceps curls 3x6x15xBW Quote Link to comment Share on other sites More sharing options...
mugge Posted October 25, 2015 Author Report Share Posted October 25, 2015 (edited) Fibersprængningen er i langsom bedring Pull ups 4xBW 3xBW Yates rows 5x5x45 kg Liggende leg curls 3x10x27kg Begge ben excentrisk det dårlig alene koncentrisk. Benpres 10x30 kg 10x40 kg 2x20x50kg Hyperextensions 2x10xBW+10 kg Rotator cuff 3x10 x 6 kg Side laterals 3x10x7 kg Edited October 26, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 28, 2015 Author Report Share Posted October 28, 2015 Ikke tid til så meget BOR 5x5x50 kg Liggende leg curls 3x10x30kg Begge ben excentrisk det dårlig alene koncentrisk. Benpres og abductor Pull ups 5xBW 3xBW Rotator cuff 3x10x7,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted October 30, 2015 Author Report Share Posted October 30, 2015 (edited) Pull ups 6xBNW 3xBW BOR 5x5x52,5kg Liggende leg curls 3x10x35kg Begge ben excentrisk det dårlig alene koncentrisk. Abductor 3x10x25 kg Rotator cuff 3x10x7,5 kg DB Side laterals 2x10x7,5 kg DB Biceps curls 3x8x15xBW Edited October 30, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted October 31, 2015 Author Report Share Posted October 31, 2015 (edited) Første løbetur i en måned: 2,15 km om Skt. Jørgens Sø. 15 min. 54 sek. gns. hastighed 8,11 km/t og gns tempo på 7,23 min/km Fungerede fint med det lave tempo. Lidt stats Vægt 82,7 kg Talje 92 cm Overarm 36 cm. Lidt at arbejde med. Gerne 2 cm af taljen uden at overarmen bliver mindre. Edited October 31, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 1, 2015 Author Report Share Posted November 1, 2015 Bagsværd Sø Løbet sammen med konen og knægten. 5 km på knap 40 minutter. Jeg blev nr. sidst og var godt tilfreds. N Gadegaard 1 Quote Link to comment Share on other sites More sharing options...
mugge Posted November 2, 2015 Author Report Share Posted November 2, 2015 (edited) Ikke tid til så meget Pull ups 6xBW 3xBW BOR 5x5x57,5kg Liggende leg curls 3x10x40kg Begge ben excentrisk det dårlige alene koncentrisk. Rotator cuff 3x10x7,5 kg DB Side laterals 1x10x8,5 kg Edited November 2, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 4, 2015 Author Report Share Posted November 4, 2015 Pull ups 6xBW Yates rows 5x5x47,5 kg Liggende leg curls 1x8x47 kg for tungt 3x8x40kg Hyperextensions 3x10xBW+10 kg Rotator cuff 3x10 x 7 kg Side laterals 3x8x8 kg DB biceps curls 2x8x16 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 6, 2015 Author Report Share Posted November 6, 2015 Pull ups 6xBW 3xBW BOR 5x5x60 kg Hyper extensions 3x10xBW+10 kg Liggende leg curls 1x10x40kg 1x8x45 kg 1x6x45 kg Begge ben excentrisk det dårlige alene koncentrisk. Abductormaskine 2x20x30 kg Rotator cuff 3x10x10,9 kg DB Side laterals 2x8x8,5 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 9, 2015 Author Report Share Posted November 9, 2015 Karateaktiviteter i weekenden. I dag 4,19 km løb i frokostpausen rundt om Skt. Jørgens Sø. 4,19 km på 0.30:48. Det er en hastighed på 8,17 km/t og et tempo på 2,20 min/km. Det gik fint med at holde et stabilt lavt tempo. Kun 30 sekunders forskel mellem hurtigste og langsomste km. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 11, 2015 Author Report Share Posted November 11, 2015 Yates rows 5x5x50 kg Good mornings 3x12x20 kg Liggende leg curls 1x8x30 kg 2x8x40kg 1x6x40 kg Benpres 3x10x50 kg Aductormaskine 1x25x25kg Abductormaskine 3x12x50 kg Det var meget ben i maskiner Rotator cuff 3x10 x 8 kg Side laterals 3x8x9 kg DB biceps curls 1x8x16 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 13, 2015 Author Report Share Posted November 13, 2015 Pull ups 6xBW 4xBW 3xBW BOR 5x5x62,5 kg Hyper extensions 3x10xBW+10 kg Liggende leg curls 1x10x25g 3x8x40 kg Rotator cuff øvelse 3x10x8,5 kg DB Side laterals 3x8x8,5 kg DB Biceps curls 3x10x15 kg Quote Link to comment Share on other sites More sharing options...
mugge Posted November 15, 2015 Author Report Share Posted November 15, 2015 (edited) Pull ups 4xBW 4xBW 3xBW BOR 5x5x60 kg Konv. dødløft 1x5x60 kg Liggende leg curls 3x8x40 kg Rotator cuff øvelse 3x10x9 kg DB Side laterals 3x8x9 kg DB Biceps curls 2x8x16 kg Edited November 15, 2015 by mugge Quote Link to comment Share on other sites More sharing options...
mugge Posted November 16, 2015 Author Report Share Posted November 16, 2015 Oppe på hesten igen. 5 km på løbebånd v. 1 % stigning. 34,19 minutter. Quote Link to comment Share on other sites More sharing options...
mugge Posted November 17, 2015 Author Report Share Posted November 17, 2015 Pull ups 7xBW-OK den sidste var nok ikke helt i skabet 3xBW BOR 5x5x60 kg Konv. dødløft 1x5x65 kg Benpres 10x5 stacks 3x10x10 stacks Liggende leg curls 3x6x45 kg Rotator cuff øvelse 3x10x10 kg Quote Link to comment Share on other sites More sharing options...
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