Zune´s log 2009

[Zune]

Uge 9, fredag 29/2-08, ryg og biceps, 55 min.

Sted: WFC

Lat pulldown(wide grip):

1x10: 60, 70, 80 kg

4x10: 90 kg

Lat pulldown(parallel grip):

3x10: 85 kg

Lat pulldown(CG):

1x10: 80 kg

2x8: 75 kg

Seated low row machine:

1x10: 35 kg one arm

3x10: 55 kg one arm

1x10: 55 kg normal

Pulley rows:

3x10: 65 kg

BB curls:

1x10: 27,5 kg opvarmning

1x10: 37,5 kg

1x8: 40 kg

1x7: 40 kg

1x8: 40 kg

1x7: 40 kg

Incline db curls:

3x10: 16 kg db

Concentration curls:

1x7: 12 kg db

3x8-10: 10 kg db

[Zune]

Uge 9, lørdag 1/3-08, Cutting update

Fedtprocent:

Måling med fedtang(fattrack II): 17,2 % (gns. af 10 målinger)

Vægttab:

Fra 94 kg BW(1/1-08) til 87 kg BW: 7 kg

Vægttab pr. uge: 0,778 kg

[Zune]

Uge 9, søndag 2/3-08, Cardio/LØB, 36 min.

Løb en tur fra min bopæl og rundt om Damhussøen på ca. 6 KM, tid: 35,58 min.

De sidste km sad godt i benene, men ok taget i betragtning, at det er 2 år siden jeg sidst har været ude og løbe(1/5-06).

Næste målsætning: 6 km på 30 min.

[Zune]

Uge 9, søndag 2/3-08, Cardio/LØB, 36 min.

Løb en tur fra min bopæl og rundt om Damhussøen på ca. 6 KM, tid: 35,58 min.

De sidste km sad godt i benene, men ok taget i betragtning, at det er 2 år siden jeg sidst har været ude og løbe(1/5-06).

Næste målsætning: 6 km på 30 min.

[Zune]

Uge 10, mandag 3/3-08, bryst, triceps og mave.

Sted: WFC

Benchpress:

2x10: 50 kg

1x10: 80kg

1x10: 110 kg

1x7: 120kg

1x4: 125 kg

1x9: 110 kg

1x7: 110 kg

Incline Benchpress:

2x10:90 kg

2x8: 90kg

Lying hammerpress:

3x10: 65 kg

Incline db flyers:

1x10: 20 kg db

1x10: 22 kg db

2x10: 24 kg db

DIPS:

3x10: BW+10 kg

OH DB triceps extension:

3x10: 34 kg db

Triceps pushdown(rope):

3x10: 40 kg

Machine chrunch:

150 reps.

Edited March 4, 2008 by Zune

[Zune]

Uge 10, onsdag den 5/3-08, skulder, ben og mave, 60 min.

Sted: WFC

Havde mega DOMS i ben og tri´s, så det blev en light omgang.

Seated db lateral raises:

4x10: 10 kg db

2x10: 12 kg db(90 grader arme)

2x10: 10 kg db..SYRE

Seated front raises:

6x10: 10 kg db..20 sek. pause.

Seated bent over db raises:

4x10: 10 kg db

Standing cable lateral raises(front):

4x10: 15 kg

Bent over raises/cable:

4x10: 10 kg

Seated calve raises:

6x10: 45 kg

Leg extension:

6x10: 20 kg....Den sad rent i musklen med 20 kg......

Leg extension:

4x10: 15 kg..stærk i denne øvelse, ergo baglårne påvirkes ikke af gammelmands løb

Machine chrunch:

120 reps.

Leg raises:

60 reps.

[Zune]

Uge 10, fredag den 7/3-08, ryg, nakke og biceps, 75 min.

Sted: WFC.

Bent over BB rows:

1x10: 60 kg

1x10: 80 kg

Opvarmning slut.

1x8: 90 kg

3x6: 100 kg NY REP OG KG PR!!!!!!!!!

1x8: 90 kg

2x12: 60 kg

One arm db rows:

3x7: 50 kg db

Lat pulldown(wide grip):

3x10: 80 kg

Lat pulldown(parallel grip):

3x10: 75 kg

Lat pulldown(CG):

3x8: 70 kg

Seated pulley rows:

3x10: 50 kg

Vertical low rows(machine):

3x10: 55 kg

Standing shrung machine:

3x10: 80 kg

EZ-curls:

1x10: 27,5 kg

1x10: 37,5 kg

3x10: 40 kg

Incline db curls:

3x8: 16 kg db

Concentration curls:

2x10: 12 kg db

2x10: 10 kg db

Standing OH cable curls:

3x10: 15 kg

Edited March 11, 2008 by Zune

[Zune]

Uge 11, mandag den 10/3-08, bryst, triceps og mave, 60 min.

Sted: WFC.

DB benchpress:

1x10: 16, 20, 36, 30 kg db

Worksæt:

1x10: 45 kg db

1x8: 45 kg db

1x6: 45 kg db

2x8: 42 kg db

Incline BB benchpress:

1x9: 90 kg

1x7: 90 kg

1x6: 90 kg

1x4: 90 kg

Lying hammer press.

3x7-9: 80 kg

Incline db flyers:

3x10: 20 kg db

Cable cross:

5x10: 20 kg

DIPS:

2x12: BW+10 kg

1x10: BW+10 kg

Decline frenchpress:

4x10: 37,5 kg

Triceps pushdown:

3x10: 50 kg

Triceps rope pushdown.

3x10: 35 kg

Machine chrunch:

170 reps.

[Zune]

Uge 11, onsdag den 12/3-08, Skulder, ben, lægge, cardio og mave, 75 min.

Sted: WFC

Militarypress:

1x10: 40 kg

1x10: 50 kg

1x10: 60 kg

Worksæt

1x8: 70 kg

1x5: 70 kg

3x8: 60 kg

1x10: 70 kg

Press behind neck(smith rack):

4x10: 30 kg + stativ

Seated lateral raises:

3x10: 10 kg db

Seated front raises:

3x10: 10 kg db

Lateral raises/chest supported on incline bench:

6x10-12: 6 kg db og 8 kg db...syre

Bent over raises/rear delts:

3x10: 10 kg db

Leg extension:

5x10: 25 kg

Leg press:

7x10: 80-90 kg

Calve raises/leg press:

5x10: 70 kg

Seated calve raises:

5x10: 40 kg

Cardio/Cykel:

25 min

Machine chrunch:

150 reps.

[Zune]

Uge 11, fredag den 14/3-08, ryg, nakke og biceps, 60 min.

Sted: WFC

Lat pulldown(wide grip):

3x10: 85 kg

Lat pulldown(parallel grip):

3x10: 80 kg

Lat pulldown(CG):

3x10: 75 kg

Pulley rows:

4x10: 50 kg

Vertical low rows/one arm:

3x10: 55 kg

Machine shrungs:

3x10: 80 kg

BB curls:

1x10: 30 kg

3x10: 40 kg

EZ curls:

3x10: 37,5 kg

Incline db curls:

2x10: 16 kg db

2x8: 18 kg db

Seated db hammer curls:

3x10: 16 kg db

Concentration curls:

4x10: 10 kg db og 12 kg db dropsæt

[Zune]

Uge 12, onsdag den 19/3-08, bryst, triceps og mave, 60 min.

Sted: WFC

DB benchpress:

opvarmning

1x10: 30 kg db

2x10: 45 kg db

1x6: 45 kg db

2x6: 42 kg db

Incline BB press:

1x3: 100 kg (forced rep på de sidste)

2x6: 90 kg

1x7: 80 kg

Incline db flyers:

1x10: 20 kg db

1x10: 26 kg db

1x8: 30 kg db dropsæt NY PR

1x7: 20 kg db

DIPS:

1x12: BW+ 20 kg

2x10: BW+ 20 kg

Decline frenchpress:

3x10: 37,5 kg

Triceps rope pushdown:

3x10: 35 kg

Machine chrunch:

150 reps.

[Zune]

Uge 12, fredag den 21/3-08, ryg og biceps, 60 min.

Sted: WFC

T-Bar:

1x10: 30, 45, 60, 75 kg

Worksæt

3x8-9: 80 kg

One arm db rows:

3x8: 50 kg db

Lat pulldown(wide grip):

3x10: 80 kg

Lat pulldown(parallel grip):

3x10: 80 kg

Lat pulldown(CG):

3x8: 75 kg

Machine one arm low rows:

3x10: 55 kg

BB curls:

1x10: 20 kg

worksæt

3x10: 40 kg meget lette i dag

Preacher db curls:

3x10: 16 kg db

EZ-bar preacher curls:

1x6: 32,5 kg dropsæt

1x7: 27,5 kg

4x7-8: 27,5 kg

Reverse BB curls:

4x10: 20 kg

[Zune]

Uge 13, tirsdag den 25/3-08, bryst, ryg og mave, 65 min.

Sted: WFC.

Benchpress:

2x10: 50 kg

1x10: 80 kg

1x10: 110 kg

1x7: 110 kg

1x6: 110 kg

1x5: 110 kg

Incline benchpress:

1x10: 85 kg

1x8: 85 kg

2x7: 80 kg

Lying decline hammerpress machine:

1x10: 60 kg

2x10: 90 kg

1x10: 120 kg

Cable cross:

3x10: 20 kg

Lat pulldown(wide):

3x10: 80 kg

Lat pulldown(parallel):

3x10: 80 kg

Lat pulldown(CG):

3x10: 75 kg

Pulley rows:

3x10: 55 kg

Seated one arm machine rows:

4x10: 60 kg

Machine chrunch:

150 reps.

[Zune]

Uge 13, torsdag den 27/3-08, ben og lægge, 45 min.

Sted: Motionsrummet på mit arbejde, CP KOK

Squat:

2x10: 50 kg

2x10: 60 kg

5x10: 70 kg..Stille og rolig opstart

Leg extension:

5x10: 25 kg

Leg curls:

4x10: 15-20 kg

Standing calve raises(smith rack):

8x10-12: 40 kg+stativ

[Zune]

Uge 13, fredag den 28/3-08, skulder, biceps og triceps, 60 min.

Sted: WFC, med mege DOMS i ben og lægge..

Militarypress:

1x10: 50 kg

1x10: 60 kg

1x8: 60 kg

1x7: 60 kg

2x8: 50 kg

Seated lateralraises:

4x10: 10 kg db

Seated frontraises:

4x10: 10 kg db

Bent over db raises(rear delts):

4x10: 10 kg db

BB curls:

1x10: 40 kg

1x10: 45 kg

1x8: 45 kg

1x7: 45 kg

Incline db curls:

1x10: 16 kg db

1x10: 18 kg db

3x10: 20 kg db

Concentration curls:

3x10: 12 kg db

OH cable curls:

3x10: 20 kg

DIPS:

1x12: BW+20 kg

2x10: BW+20 kg

Lying db triceps extension:

3x10: 16 kg db

Triceps pushdown:

2x10: 70 kg

Triceps rope pushdown:

4x10: 40 kg

Edited April 1, 2008 by Zune

[Zune]

Uge 14, mandag den 31/3-08, bryst og ryg 65 min

Sted: WFC

Benchpress:

1x10: 50 kg

1x10: 80 kg

1x10: 110 kg

1x5: 120 kg

1x4. 120 kg

1x7: 115 kg

1x3. 115 kg dropsæt

1x3: 110 kg

Incline benchpress:

5x8: 80 kg

Lying hammer press:

3x10: 60 kg

Pec deck:

3x10: 40 kg

Pulley rows:

4x10: 60 kg

Seated vertical one arm rows:

4x10. 60 kg

Lat pulldown(wide):

3x10: 80 kg

Lat pulldown(parallel):

3x10: 80 kg

Lat pulldown(CG):

3x8: 75 kg

[Zune]

Uge 14, onsdag den 2/4-08, skulder, biceps og triceps, 60 min.

Sted: WFC.

Press behind neck(smith rack):

4x10:42,5 kg+stativ

Military press(smith rack):

4x10: 42,5 kg+stativ

Seated lateral raises:

3x10: 10 kg db

Seated front raises:

6x10: 10 kg db

Bent over laterals:

3x10: 10 kg db

Chest supported lateral raises:

3x10: 8 kg db

EZ-curls:

6x10: 40 kg

Incline db curls:

4x10: 20 kg db

Concentration curls:

3x10: 12 kg db

OH cable curls:

3x10: 20 kg

Triceps pushdown:

3x10: 80 kg

Triceps rope pushdown:

3x10: 40 kg

Triceps OH rope pushdown:

3x10: 40 kg

[Zune]

Uge 14, fredag den 4/4-08, bryst, ryg, biceps, triceps og mave, 75 min.

Sted: WFC

Benchpress:

2x10: 50 kg

2x10: 80 kg

Worksæt

4x10: 100 kg

Incline benchpress:

4x8: 80 kg

Cable cross:

4x10-12: 25 kg

Lat pulldown(wide):

1x10: 80 kg

1x10: 85 kg

1x8: 90 kg

2x10: 80 kg

Lat pulldown(parallel):

3x10: 80 kg

Lat pulldown(CG):

3x10: 75 kg

Seated one arm vertical rows:

3x10: 60 kg

two arms:

3x10: 60 kg

BB curls:

1x10: 37, 5 kg

3x10: 40 kg

EZ-bar preacher curls:

1x10: 37,5 kg

4x10: 32,5 kg

Concentration curls:

3x10: 12 kg db

Triceps pushdown:

2x10: 80 kg

Frenchpress:

3x10: 37,5 kg

Triceps pushdown(rope front/rope OH):

3x10: 40 kg x 2

Machine chrunch:

150 reps.

[Zune]

Uge 15, mandag den 7/4-08, bryst, triceps og mave, 50 min.

Sted: WFC

Benchpress:

2x10:50 kg

1x10: 80 kg

1x10: 90 kg

1x10: 110 kg

3x8: 110 kg

Incline benchpress:

2x8: 90 kg

1x5: 90 kg

1x3: 90 kg

Decline hammer press:

3x10: 100 kg

Cable cross:

4x10: 25 kg

Triceps pushdown:

3x10: 70 kg

Triceps pushdown(rope):

3x10: 40 kg

Machine chrunch:

100 reps

[Zune]

Uge 15, onsdag den 9/4-08, skulder, ben og mave, 65 min.

Sted: WFC

Militarypress:

1x10: 40 kg

1x10: 50 kg

1x10: 60 kg

4x8: 60 kg

Press behind neck(smith rack)

5x8: 40 kg+stativ

Seated lateral raises:

3x10: 10 kg db

Seated front raises:

3x10: 10 kg db

Bent over lateral raises:

3x10: 10 kg db

Squat:

5x10: 50 kg

3x10: 70 kg

Seated calve raises:

6x10-12: 40 kg

Machine chrunch:

100 reps.

[Zune]

Uge 15, fredag den 11/4-08, ryg og biceps, 60 min.

Sted: WFC

T-Bar:

1x10: 60 kg

1x10: 75 kg

worksæt

1x6: 90 kg

2x8: 90 kg

Bent over BB rows:

3x6: 90 kg

2x10: 60 kg

Lat pulldown(wide pronated):

3x10: 80 kg

Lat pulldown(parallel):

3x10: 80 kg

Lat pulldown(CG):

3x10: 75 kg

BB curls:

1x10: 20 kg

1x10: 40 kg

3x8: 45 kg

1x10: 40 kg

Seated db curls:

1x10: 18 kg db

3x8: 20 kg db

OH cable concentration curls:

3x10: 20 kg

[Zune]

Uge 16, mandag den 14/4-08, bryst, triceps og mave, 60 min.

Sted: WFC

Benchpress:

1x10: 50 kg

1x10: 80 kg

1x10: 110 kg

worksæt

1x5: 120 kg

1x5: 125 kg

1x3: 130 kg

Incline db press:

3x10: 42 kg db

1x8: 42 kg db

Cable cross:

3x10: 25 kg

DIPS:

1x15: BW+20 kg

2x10: BW+ 20 kg

Triceps pushdown(standing OH):

3x10: 45 kg

Machine chrunch:

150 reps.

[Zune]

Uge 16, onsdag den 16/4-08, ben, lægge og mave, 30 min.

Sted:WFC

Supersæt:

Leg extension og Leg curls:

6x30 kg 6x15 kg

Legpress/Technogym:

6x10: 90 kg

Calve raises/legpress:

7x10-12: 70 kg

Machine chrunch:

150 reps

[Zune]

Uge 16, søndag den 20/3-08, ryg og biceps, 60 min.

sted: WFC

T-BAR:

1x10: 30, 45, 60, 75

Worksæt

3x7-8: 90 kg

Bent over rows:

3x8: 90 kg

1x10-12: 60 kg

Pulley rows:

3x10: 60 kg

One arm low rows:

3x10: 55 kg

Lat pulldoen(wide).

3x10: 80 kg

Lat pulldown(parallel):

3x10: 80 kg

EZ-curls(CG):

1x10: 27,5 kg, 32,5 kg

1x10: 40 kg

worksæt:

1x10: 45 kg

1x6: 45 kg

1x10: 40 kg

Seated db curls:

1x6: 20 kg db...dropsæt

1x4: 18 kg db

1x6: 18 kg db

3x10: 16 kg db

Seated alternate hammer curls:

3x10: 14 kg db

Concentration curls:

3x10: 12 kg db

[Zune]

Uge 17, mandag den 21/4-08, bryst, triceps og mave, 60 min.

Sted: WFC

Benchpress:

2x10: 50 kg

1x10: 80 kg

1x10: 100 kg

worksæt

2x10: 110 kg

1x7: 110 kg

1x6: 110 kg

Incline benchpress:

1x6: 90 kg

3x8: 80 kg

Lying hammer press(decline):

3x10: 90 kg

Cable cross:

3x10: 25 kg

Pec deck:

3x10: 40 kg

DIPS:

1x10. BW+ 20 kg

1x7: BW+ 40 kg NY PR!!!!!!!!!!!!!!!!!!

2x10: BW+ 20 kg

Decline frenchpress:

3x10: 37,5 kg

Triceps rope pushdown:

3x10: 30 kg

Machine chrunch:

200 reps.