Zune´s log 2009

[Zune]

Uge 2, onsdag den 9/1-08, skulder, ben, lægge, cardio og mave, 90 min.

Var oppe i WFC-dejligt få tilstede. Nu er alle nytårsfortsætterne ømme..Har MEGA DOMS i triceps..

Military press:

1x10: 40 kg

1x10: 50 kg

1x10: 60 kg

3x5: 70 kg

1x8: 60 kg

Upright rows:

4x10: 35 kg

Upright rows(wide grip):

3x10: 35 kg

BB front raises:

3x10: 25 kg

Reverse upright rows(rear delts):

3x10: 25 kg

Squat:

5x10: 50 kg

1x3: 50 kg....krampe..

Leg ext.:

3x10: 30 kg

Leg curls:

3x10: 15 kg

Calve raises(legpress):

5x10: 40 kg

Calve raises(seated):

5x10-12: 30kg

Cardio/sofacykel:

10 min interval

Machine chrunch:

80 reps.

[Zune]

Uge 2, fredag den 11/1-08, ryg og biceps, 60 min.

Var oppe i WFC.

T-Bar:

1x10: 60 kg

1x10: 75 kg

1x10: 80 kg

3x10: 90 kg

One arm db rows:

1x10: 50 kg db

1x8: 50 kg db

1x6: 50 kg db

Lat pulldown(wide grip):

3x10: 80 kg

Lat pulldown(parallel grip):

3x10: 80 kg

Lat pulldown(CG):

3x10: 75 kg

Seated pulley rows:

3x10: 55 kg

EZ-curls:

1x10: 27,5 kg

1x10: 32,5 kg

3x10: 40 kg

Standing alternate db curls:

4x8-10: 16 kg db

Concentration curls:

4x10-12: 10 kg db

[Zune]

Uge 3, mandag den 14/1-08, bryst, triceps og mave, 60 min.

Var oppe i WFC.

DB benchpress:

1x10: 25 kg db

1x10: 30 kg db

1x10: 34 kg db

-worksæt-

1x11: 45 kg db

1x10: 50 kg db

1x4: 50 kg db....brændt ud i pecs

1x6: 45 kg db

1x6: 42 kg db

Incline db benchpress:

3x8: 38 kg db..kørte rigtig godt

1x7: 38 kg db

High incline db benchpress:

3x8: 30 kg db

Incline db flyers:

1x10: 20 kg db

3x10: 22 kg db

Frenchpress:

1x10: 37,5 kg

3x6: 40 kg

DIPS:

1x8: BW....SYRE

1x2: BW...Brændt ud

DB triceps kick back:

3x10: 6 kg db..mere syre

Machine chrunch:

100 reps.

[Zune]

Uge 3, onsdag den 16/1-08, ben, lægge, cardio og mave, 70 min.

Var oppe i WFC.

Leg extension:

5x10: 30 kg

Leg curl:

5x10: 15 kg

Leg press:

5x10: 110 kg

Seated calve raises:

7x10-12: 35 kg

Cardio/sofacykel:

25 min. 10,62 km.

Chrunch/floor:

80 reps. i tre varianter

Machine chrunch:

60 reps. 35 kg

[Zune]

Uge 3, fredag den 18/1-08, ryg og biceps, 60 min.

Var oppe i WFC.

T-bar:

1x10: 60 kg

3x10: 75 kg

Bent over rows:

1x10: 60 kg

3x10: 90 kg

Chins:

1x8: BW

2x6: BW

Lat pulldown(wide grip/front):

3x10: 80 kg

Lat pulldown(wide grip/parallel/front):

3x10: 75 kg

Pulley rows:

3x10: 50 kg

EZ-curls:

1x10: 27,5 kg

1x10: 37,5 kg

3x10: 40 kg

Standing alternate curls:

3x8: 16 kg db

Concentration curls:

1x8: 12 kg db

3x10: 10 kg db

[Zune]

Uge 4, mandag den 21/1-08, Læg, lår, cardio og mave, 60 min.

Lavede op på mit program pga. alle de nye nytårsfortsætter som vælter rundt i centeret og typisk så var der ingen idag..De har vel ondt i lemmerne..

Seated calve raises:

6x10-12: 30 kg

Standing calve raises(smith stativ):

5x10-12: 30 kg+stativ

Leg curls:

6x10: 15 kg

Leg extension:

6x10: 25 kg

Leg press:

6x10: 90 kg

Cardio/sofa cykel:

25 min, 10, 60 km

Machine chrunch:

200 reps.

[Zune]

Uge 4, onsdag den 23/1-07, bryst, biceps, triceps og mave, 60 min.

Var oppe i WFC.

Benchpress:

1x10: 50 kg

1x10: 80 kg

1x10: 110 kg

1x7: 120 kg

1x4: 120 kg

1x5: 110 kg

Incline benchpress:

3x10: 80 kg

Lying hammer press:

3x10: 60 kg

Pec deck:

3x10: 40 kg

EZ-curls:

1x10: 27,5 kg

1x10: 37,5 kg

3x10: 40kg

Standing alternate db curls:

3x8: 16kg db

Concentration curls:

3x10: 10 kg db

DIPS:

3x15: BW

Triceps rope pushdown:

3x10: 30 kg

Machine chrunch:

120 reps.

[Zune]

Uge 4, fredag den 25/1-08, ryg, skulder og nakke, 60 min.

Var oppe i WFC.

T-bar:

1x10: 60 kg

1x10: 75 kg

3x8: 80 kg

Lat pulldown(wide grip):

3x10: 80 kg

Lat pulldown(CG):

3x10: 80 kg

Lat pulldown(wide/parallel):

3x10: 80 kg

Pulley rows:

3x10: 50 kg

Military press:

1x10: 40 kg

1x10: 50 kg

1x10: 60 kg

2x8: 60 kg

Seated lateral raises:

3x10: 10 kg db

Seated front raises:

3x10: 10 kg db

Rear delt´s(cable cross machine):

3x10: 10 kg

Shrungs machine:

4x10: 70 kg

[Zune]

Uge 5, mandag den 28/1-08, Læg, lår, cardio og mave, 75 min.

Var oppe i WFC.. Alle nytårsfortsætterne er væk nu..dejligt.

Seated calve raises:

6x10-12: 30 kg

Standing calve raises(smith stativ):

6x10-12: 30 kg+stativ

Leg curls:

6x10: 15 kg

Leg extension:

6x10: 30 kg

Leg press:

5x10: 100 kg

Cardio/sofa cykel:

25 min, 10, 94 km

Machine chrunch:

200 reps.

[Zune]

Uge 5, onsdag den 30/1-08, bryst, biceps, triceps og mave, 65 min.

Var oppe i WFC

Incline benchpress:

1x10: 50 kg

1x10: 80 kg

1x10: 90 kg

1x5: 110 kg

1x4: 110 kg

1x5: 100 kg

1x7: 90 kg

Lying hammer press:

3x10: 70 kg

Incline db flyers:

4x10: 20 kg db

Cambared bar curls:

4x10: 27,5 kg

Incline db curls:

3x10: 16 kg db

DB spidercurls:

3x10: 12 kg db

DIPS:

1x15: BW

2x10: BW

Triceps rope pushdown:

3x10: 30 kg

Machine chrunch:

200 reps.

[Zune]

Uge 5, fredag den 1/2-08, ryg, skulder, nakke og mave, 60 min.

Var oppe i WFC.

Lat pulldown(wide/front):

Pyramide opvarmning op til 90 kg

3x10: 90 kg

1x10: 80 kg

Lat pulldown(wide parallel/front):

3x10: 80 kg

Lat pulldown(CG/front):

3x8: 75 kg

Pulley rows:

3x10: 55 kg

Seated high rows/machine:

3x10: 30 kg

Seated low rows/machine:

3x10: 55 kg

Press behind neck/smith rack:

3x10: 60 kg+ rack

Front press/smith rack:

3x8: 50 kg+ rack

Seated lateral raises:

3x10: 10 kg db

Seated front raises(3 varianter):

3x10: 10 kg db

Bent over lateral raises:

3x10: 10 kg db

Machine chrunch:

120 reps

[Zune]

Uge 6, mandag den 4/2-08, Fullbody og cardio, 75 min.

Var oppe i WFC.

Bencpress:

1x10:50 kg

1x10: 80 kg

Worksæt

1x10: 100 kg

1x8: 100 kg

1x6: 100 kg

1x5: 100 k

Lat pulldown:

2x10: 80 kg

2x10: 85 kg

Seated shoulder machine:

4x10: 55kg

Cambered barcurls:

4x10: 37,5 kg

Triceps pushdown:

4x10-12: 30 kg

Leg ext.:

4x10: 30 kg

Legcurls:

4x10: 15 kg

Seated calve raises:

4x10:40 kg

Cardio/cykel:

20 min., 148 bpm, 9,03 km

Machine chrunch:

150 reps

[Zune]

Uge 6, onsdag den 6/2-08, Fullbody, 75 min.

Var oppe i WFC.

Incline benchpress:

1x10: 50 kg

1x10: 70 kg

1x10: 80 kg

2x10: 90 kg

1x8: 90 kg

1x7: 80 kg

T-bar:

1x10: 45 kg

3x8: 75 kg

Front press/smith rack:

1x10: 30 kg+rack

3x10: 40 kg+rack

1x7: 30 kg + rack

EZ-curls:

1x10: 27,5 kg

3x10: 37,5 kg

DIPS:

4x10: BW

Machine shrungs:

3x10: 40 kg

Seated calve raises:

4x10-12: 35 kg

Legpress:

1x10: 60 kg

4x10: 120 kg

Machine chrunch:

120 reps.

[Zune]

Uge 6, fredag den 8/2-08, fullbody, 75 min.

Var oppe i WFC.

DB benchpress:

opvarmningssæt

1x10:42 kg db

1x10: 45 kg db

1x8: 45 kg db

2x10: 42 kg db

Pec deck machine:

3x10:40 kg

Lat pulldown:

4x10:80 kg

Seated one arm low rows:

4x10: 55 kg

Seated lateral raises:

4x10:10 kg db

Incline db biceps curls:

3x10: 16 kg db

Seated curl machine/smart line:

3x10: 15 kg

Triceps pushdown:

3x10: 75 kg

Triceps rope pushdown:

3x10: 30 kg

Leg curls.

4x10: 15 kg

Leg ext.:

4x10: 35 kg

Calve raises(leg press):

4x10: 70 kg

Machine chrunch:

150 reps.

[Zune]

Uge 7, mandag den 11/2-08, lægge, ben og cardio, 65 min.

Var oppe i WFC.

Seated calve raises:

5x10-12: 35 kg

Calve raises(smith rack):

5x10: 30 kg + rack

Leg press:

6x10: 120 kg

Leg extension:

5x10: 30 kg

Leg curls:

5x10: 15 kg

Cardio/Cykel:

25 min.

Machine chrunch:

120 reps.

[Zune]

Uge 7,tirsdag den 12/2-08, Cardio, 20 min.

En 20 minutter på Ketler powerstepper. BPM ml.: 120-150.

[Zune]

Uge 7, onsdag den 13/2-08, bryst, skulder, triceps og mave, 65 min

Var oppe i WFC.

Benchpress:

1x10:50 kg

1x10: 80 kg

1x10: 110 kg

1x5: 120 kg

1x7: 110 kg

2x5: 110 kg

Incline benchprress:

1x10: 90 kg

1x8: 90 kg

2x8: 80 kg

Pec deck:

4x10: 40 kg

Seated shoulder press:

5x10: 50 kg

Seated lateral raises:

4x10: 10 kg db

Standing rear delts(cable cross):

5x10: 10 kg

DIPS:

3x10: BW

Triceps rope pushdown:

3x10: 30 kg

Machine chrunch:

130 reps.

[Zune]

Uge 7, fredag den 15/2-08, Ryg, nakke og biceps, 65 min.

Var oppe i WFC.

T-bar:

1x10: 45 kg

1x10: 60 kg

1x10: 75 kg

4x8: 80 kg

Lat pulldown(wide):

1x10: 80 kg

Lat pulldown(parallel):

3x10: 80 kg

Lat pulldown(CG):

3x10: 80 kg

Pulley rows:

5x10: 50 kg

Shrungs machine:

3x10: 70 kg

BB curl:

1x10: 30 kg

1x10: 40 kg

3x8: 40 kg

Preacher curls:

3x10: 27,5 kg

Machine curls:

3x10: 15 kg

[Zune]

Uge 8, mandag den 18/2-08, bryst, triceps og mave, 55 min.

Var sent oppe i WFC.

Benchpress:

2x10: 50 kg

1x10: 80 kg

1x10: 100 kg

1x10: 110 kg

1x5: 120 kg

1x7: 110 kg

2x5: 110 kg

Incline benchpress:

4x10: 80 k

Lying hammer press:

3x10: 60 kg

Pec deck:

3x10: 40 kg

Frenchpress:

1x10: 27,5 kg

3x10: 37,5 kg

Triceps rope pushdown:

3x10: 40 kg

Machine chrunch:

100 reps.

[Zune]

Uge 8, tirsdag den 19/2-08, Cardio, 25 min.

En 25 minutter på Ketler powerstepper. BPM ml.: 120-135.

[Zune]

Uge 8, onsdag den 20/2-08, Skulder, ben, lægge, cardio og mave, 70 min.

Var sent oppe i WFC.

Seated shoulder press machine/technoym:

1x10: 40 kg

1x10: 45 kg

1x10: 50 kg

1x10: 55 kg

1x10: 50 kg

2x10: 45 kg..pyramide knald

Seated lateral raises machine/technogym:

5x10: 25 kg...burn

Seated high rows/rear delts:

5x10: 15 kg

Leg extension:

6x10: 30 kg

Leg curls:

5x10: 15 kg

Leg press/technogym:

5x10: 90 kg

Seated calve raises/legpress:

4x10: 60 kg

Seated calve raises:

4x10: 30 kg

Cardio/ cykel:

25 min. gns. bpm:121 bpm

Machine chrunch:

150 reps.

[Zune]

Uge 8, fredag den 22/2-08, Ryg og biceps, 60 min.

Var nede i motonsrummet på mit arbejde.

Lat pulldown(wide grip):

1x10: 80 kg

3x10: 90 kg

BB Bent over rows.

1x10: 65 kg

3x10: 80 kg

Lat pulldown(parallel grip):

3x10: 80 kg

Seated vertical rows:

3x10: 50 kg

One arm grip:

3x10: 30 kg

Lat pulldown(CG):

3x10: 75 kg

One arm pulldown(cable cross):

3x10: 40 kg

EZ-curls:

1x10: 27,5 kg

1x10: 37,5 kg

3x10: 40 kg

Incline db curls:

3x10: 16 kg

Cable preacher curls:

4x10: 25 kg

OH cable biceps curls:

3x10: 15 kg

[Zune]

Uge 9, mandag den 25/2-08, bryst, triceps og mave, 60 min.

Var oppe i WFC.

Benchpress:

1x10: 50 kg

1x10: 80 kg

1x10: 110 kg

1x6: 120 kg

2x7: 110 kg

1x6: 110 kg

Incline Benchpress:

2x10: 90 kg

1x8: 90 kg

2x8: 80 kg

Lying hammer press:

3x10: 60 kg

Pec deck:

4x10: 40 kg

Frenchpress:

1x10: 27,5 kg

1x10: 37,5 kg

2x10: 40 kg

1x7: 40 kg

1x6: 40 kg

DIPS:

3x10: BW

Triceps pushdown:

4x10: 40 kg

Machine chrunch:

120 reps.

[Zune]

Uge 9, tirsdag den 26/2-08, Cardio, 25 min.

En 25 minutter på Ketler powerstepper. BPM ml.: 120-135.

[Zune]

Uge 9, onsdag den 27/2-08, skulder, ben, lægge og cardio, 65 min.

Var oppe i WFC

Military press:

1x10: 50 kg

1x8: 60 kg

1x7: 60 kg

1x6: 60 kg

Seated lateral raises:

3x10: 10 kg db

Seated front raises:

6x10: 10 kg db

Bent over laterals(rear delts):

3x10: 10 kg db

Leg extension:

8x10: 30 kg

Leg curls:

5x10: 15 kg

Calve raises/legpress:

6x10: 50 kg

Cardio/sofacykel:

22 min

Machine chrunch:

150 reps.