nygaard20 Posted April 13, 2007 Author Report Share Posted April 13, 2007 (edited) 130407Uge 2 dag 3Dagens talDL1x10@601x8@801x3@1001x5@1151x5@1151x5@1151x5@1151x5@115Front squat1x10@201x8@601x5@801x5@801x5@801x5@801x5@801x5@80Incline BP1x10@701x10@801x8@801x7@801x9@70Chins1x8@bw + 101x8@bw + 101x8@bw + 101x8@bw + 51x12@bwFransk press1x10@461x10@461x10@461x10@46Preacher curl1x10@14,51x10@161x10@161x10@14,5Front raises1x10@121x10@121x10@121x12@10Seated calf1x25@1201x25@1301x25@130Fly1x10@221x8@221x10@22Kanon træning, godt pump over hele linjen :4thumbup: Edited April 13, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 15, 2007 Author Report Share Posted April 15, 2007 150407Dagens tal 20min cross trainer10min step30min PW 6,8km/t6 sæt mave lir + udstrækningVægt updateVægt start diæt 90kgVægt efter 1 uge 88,5Vægt efter 2 uger 87,5Vægt efter 3 uger 87Vægt efter 4 uger 86,2 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 16, 2007 Author Report Share Posted April 16, 2007 (edited) 160407Uge 3 dag 1Dagens talSquat1x10@201x8@601x3@901x5@1051x5@1051x5@1051x5@1051x5@105BP1x20@201x10@601x3@801x5@901x5@901x5@901x5@901x5@90Chins1x15@bw1x12@bw1x10@bw1x9@bw1x10@bwDips1x25@bw1x25@bw1x20@bw1x20@bw1x15@bwEZ curl1x12@361x10@361x10@361x8@36Seated side laterals1x12@111x12@111x10@111x10@11Calf1x10@80 + 1x10@bw stående på skive + 1x20@bw1x10@80 + 1x10@bw stående på skive + 1x20@bw1x10@80 + 1x10@bw stående på skive + 1x20@bw1x10@80 + 1x10@bw stående på skive + 1x20@bwLeg extension (1 ben)1x10@251x8@301x6@351x6@35Rigtig god omgang med masser af tempo Cardio1times gå tur med hunden Edited April 16, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 17, 2007 Author Report Share Posted April 17, 2007 170407Cardio20min cykling20min cross trainer20min PW6sæt mavelir + udstrækning Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 18, 2007 Author Report Share Posted April 18, 2007 180407Uge 3 dag 2Dagens talBP1x20@201x10@601x4@801x5@901x5@901x5@901x5@901x5@90Raketter Seated row1x8@1051x8@1051x8@1001x8@1001x8@90CG BP1x8@851x8@851x8@801x8@801x8@80Behind neck press1x10@501x10@501x10@501x10@501x10@50BB Curl1x12@401x10@401x8@401x8@401x8@40Seated calf1x20@1001x15@1401x15@1401x15@140Hack Squat i benpress maskinen1x20@1001x15@1501x15@200Leg extension (1 ben)1x8@351x6@351x8@30Incline BP1x15@221x12@281x12@28WG pull down1x15@501x15@50Rigtig god omgang, højt tempo 1t 20min :4thumbup: Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 19, 2007 Author Report Share Posted April 19, 2007 (edited) 190407Cardio20min crosstrainer30min cykling10min pw6sæt mavelir + udstrækning Edited April 19, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 20, 2007 Author Report Share Posted April 20, 2007 (edited) 200407Uge 3 dag 3Dagens talDL1x10@601x6@901x3@1101x5@1201x5@1201x5@1201x5@1201x5@120Front Squat1x10@201x8@401x4@601x6@801x6@801x6@801x6@801x6@801x6@80Incline DB press1x10@36 (30kg håndvægt med en 6kg håndvægt på tværs mellen langfingeren og ringfingeren, halv livsfarligt men gik dog )1x10@361x9@361x8@361x12@30Chins1x12@bw1x11@bw1x10@bw1x9@bw1x8@bwFransk press1x10@461x10@461x10@461x30@26 (kom en og tog kg af da jeg lige var væk et kort øjeblik, og gad ikke til at tage dem på igen så blev lidt flere rep end regnet)Preacher curl1x10@161x10@161x10@14,51x10@14,5Front raises1x10@121x10@121x10@121x10@12Calf1x10@80 + 1x10@bw stående på vægt + 1x20@bw1x10@80 + 1x10@bw stående på vægt + 1x20@bw1x10@80 + 1x10@bw stående på vægt + 1x20@bw1x10@80 + 1x10@bw stående på vægt + 1x20@bwKanon omgang igen idag :4thumbup: Edited April 20, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 22, 2007 Author Report Share Posted April 22, 2007 Weekend cardio helvede 21040740min pw på løbebåndet i centret. gennemsnitsfart 6,7km/t20min cykling6sæt mavelir + udstrækning22040740min interval cykling level 9 15min Pw+udstrækning 1times gåtur med hunden Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 22, 2007 Author Report Share Posted April 22, 2007 Vægt updateVægt start diæt 90kgVægt efter 1 uge 88,5Vægt efter 2 uger 87,5Vægt efter 3 uger 87Vægt efter 4 uger 86,2Vægt efter 5 uger 85,4Kører bare derud af så fortsætter på de 3000-3250ckal Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 23, 2007 Author Report Share Posted April 23, 2007 230407Uge 4 dag 1Dagens talOL Squat1x15@201x8@601x3@901x5@1051x5@1051x5@1051x5@1051x5@105BP1x20@201x10@601x3@801x5@901x5@901x5@901x5@901x5@90Raketter Chins1x6@bw +151x6@bw +151x6@bw +151x6@bw +151x6@bw +15Dips1x10@bw +151x8@bw + 151x8@bw + 151x8@bw + 151x8@bw + 15Ez Curl1x15@361x8@421x8@421x7@42Side laterals1x10@161x8@161x8@161x8@16Seated calf1x15@801x15@1101x10@1501x10@1401x15@120Leg extension (1 ben)1x8@251x8@301x6@351x8@301x8@35Fuld skrue i 90min Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 24, 2007 Author Report Share Posted April 24, 2007 240407CardioCykling 30minPw 40min6 sæt mavelir + udstrækning Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 25, 2007 Author Report Share Posted April 25, 2007 250407Uge 4 dag 2Dagens talBP1x20@201x8@601x4@801x5@901x5@901x5@901x5@901x5@90Seated row1x8@1001x8@1001x8@1001x8@1001x8@100CG BP1x8@801x8@801x8@801x10@751x10@75DB Curl1x9@161x8@221x8@19,51x8@19,51x8@16Behind neck shoulder press1x10@501x8@601x8@501x8@50Calf1x12@70 + 1x15@bw stående på vægt + 1x15@bw1x12@70 + 1x15@bw stående på vægt + 1x15@bw1x12@70 + 1x15@bw stående på vægt + 1x15@bw1x12@70 + 1x15@bw stående på vægt + 1x15@bwHack squat1x20@1001x15@1501x15@1501x15@1501x15@1501x15@150 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 26, 2007 Author Report Share Posted April 26, 2007 (edited) 2604071times Pw30min cykling Edited April 26, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 27, 2007 Author Report Share Posted April 27, 2007 270407Uge 4 dag 3Dagens talDL1x12@601x7@901x3@1101x5@1201x5@1201x5@1201x5@1201x5@120Front squat1x12@201x8@501x3@601x6@801x6@801x6@801x6@801x6@801x6@80DB incline press1x12@301x10@301x10@301x8@301x8@30Chins1x6@bw +151x7@bw +101x8@bw +101x8@bw +101x12@bwFransk press1x10@461x8@461x8@461x6@46BB Curl1x8@421x8@421x8@421x6@42Front raises1x8@14,51x8@121x8@121x8@12Calf1x15@801x15@801x15@80Fly1x8@201x8@20Kanon omgang, masser af power Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 28, 2007 Author Report Share Posted April 28, 2007 280405Cardio20min crosstrainer10min roning20min Pw6 sæt mave + udstrækning Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted April 29, 2007 Author Report Share Posted April 29, 2007 290407Cardio40min interval cykling20min Pw+ udstrækningVægt updateVægt start diæt 90kgVægt efter 1 uge 88,5Vægt efter 2 uger 87,5Vægt efter 3 uger 87Vægt efter 4 uger 86,2Vægt efter 5 uger 85,4Vægt efter 6 uger 85,1Går ned på 2750-3000kcal fra mandag. Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 1, 2007 Author Report Share Posted May 1, 2007 (edited) 300407Uge 5 dag 1Dagens talOL Squat1x12@201x8@601x3@1001x5@1101x5@1101x5@1101x5@1101x5@110BP1x20@201x8@601x3@801x5@951x5@951x5@951x5@951x5@95Chins1x12@bw1x11@bw1x10@bw1x9@bw1x8@bwDips1x12@bw +201x10@bw +201x9@bw +201x8@bw +201x8@bw +20Ez curl1x12@361x10@361x10@361x8@361x8@36Seated laterals1x8@121x8@121x10@111x10@11Calf1x8@1001x8@1001x8@1001x8@100Leg extension (1 ben)1x8@251x8@301x8@351x6@40Triceps extension superset biceps curl (begge med kabel)1x12@50 / 1x12@501x10@60 / 1x12@50 010507Morgen cardio40min Pw, incline 1,0 - 6,5km/t20min cykling, level 96 sæt mave + udstrækningTil aften 1 times spinning :4thumbup: Edited May 1, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 2, 2007 Author Report Share Posted May 2, 2007 020507Uge 5 dag 2Dagens talBP1x20@201x8@601x4@801x5@951x5@951x5@951x5@951x5@95Seated row1x8@1001x8@951x8@901x8@901x8@90Small grip BP1x8@801x8@801x10@701x10@701x10@70Gjorde ondt i håndledet idag, så lidt mindre kg på stangen Incline seated db curl1x8@161x8@161x8@161x8@161x8@16Rear delt raises (i maskine)1x15@401x10@501x10@501x8@501x8@50Calf1x10@bw +1001x10@bw +1001x10@bw +1001x10@bw +1001x20@bw +50Leg extension (1ben)1x8@301x8@351x8@35Hase curl1x10@351x8@40Fly1x10@201x10@201x10@20Triceps extension1x15@50 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 5, 2007 Author Report Share Posted May 5, 2007 (edited) 030507Cardio20min cykling20min elipse trainer15min step040507Pga 2xkonfirmation idag er dagens styrketræning udskudt til imorgen, men fik da rørt mig lidt..Tog så også en spisedag pga konfirmationerne, hvor jeg fik hældt masser a go mad ned :4mewantfood: Cardio50min morgen pw050507Uge 5 dag 3Dagens talDL1x12@601x6@901x3@1101x5@1251x5@1251x5@1251x5@1251x5@125Front squat1x12@201x7@401x4@601x6@801x6@801x6@801x6@801x6@801x6@80Incline BP1x8@801x8@801x10@701x10@701x8@70Chins1x12@bw1x11@bw1x10@bw1x9@bw1x8@bwFransk press1x10@461x10@461x9@461x8@46Preacher curl1x8@161x8@161x8@161x8@16Front raises1x10@121x8@121x8@121x8@12Calf1x15@bw +801x15@bw +801x15@bw +801x15@bw +80Kanon omgang Edited May 5, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 6, 2007 Author Report Share Posted May 6, 2007 060507Cardio20min elipse trainer20min cykling15min step6 sæt mavelir + udstrækning Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 6, 2007 Author Report Share Posted May 6, 2007 Vægt updateVægt start diæt 90kgVægt efter 1 uge 88,5Vægt efter 2 uger 87,5Vægt efter 3 uger 87Vægt efter 4 uger 86,2Vægt efter 5 uger 85,4Vægt efter 6 uger 85,1Vægt efter 7 uger 84,4 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 9, 2007 Author Report Share Posted May 9, 2007 (edited) 070507Uge 6 dag 1Dagens talOL Squat1x12@201x8@601x3@1001x5@1101x5@1101x5@1101x5@1101x5@110BP1x20@201x8@601x3@801x5@951x5@951x5@951x5@951x5@95Chins1x12@bw1x11@bw1x10@bw1x9@bw1x8@bwDips1x12@bw +201x10@bw +201x9@bw +201x8@bw +201x8@bw +20Ez curl1x12@361x10@361x10@361x8@361x8@36Laterals1x8@151x8@151x10@151x10@15Calf1x8@1001x8@1001x8@1001x8@100Leg extension (1 ben)1x8@251x8@301x8@35Laterals i kabel1x10@101x10@101x10@10 Edited May 9, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 9, 2007 Author Report Share Posted May 9, 2007 080507Cardio20min elipse trainer10min cykling20min step6 sæt mavelir + udstrækning Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 9, 2007 Author Report Share Posted May 9, 2007 090507Uge 6 dag 2Dagens talBP1x20@201x8@601x4@801x5@951x5@951x5@951x5@951x5@95Chins1x15@bw1x12@bw1x11@bw1x9@bw1x8@bwSmall grip BP1x8@801x8@801x10@801x10@801x10@80 BB curl1x12@401x10@401x9@401x8@401x8@40Lying rear delt raises 1x10@121x10@121x10@121x8@12Calf1x10@bw +1001x10@bw +1001x10@bw +1001x10@bw +100Hack Squat1x20@1501x20@1501x20@1501x20@150Aften Cardio1times Pw Quote Link to comment Share on other sites More sharing options...
Guest Slettet bruger Posted May 9, 2007 Report Share Posted May 9, 2007 Vægt updateVægt start diæt 90kgVægt efter 1 uge 88,5Vægt efter 2 uger 87,5Vægt efter 3 uger 87Vægt efter 4 uger 86,2Vægt efter 5 uger 85,4Vægt efter 6 uger 85,1Vægt efter 7 uger 84,4Heii Nygaard!Vil da lige kommentere, at jeg synes det er rigtig flot gået. Er du ved at nå din ønskede fedt%? Quote Link to comment Share on other sites More sharing options...
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