nygaard20 Posted October 25, 2007 Author Report Share Posted October 25, 2007 251007Omgang 3 dag 2Leg extension (1ben) opvarmning3x15 a 10kgSquat6x10 a 100kg SLDL6x6 a 110kgHavde glemt puder til at holde med så ku ikke holde mere end det Leg extension ss leg curl4x10 a 60kg / 4x a 40kg Standing calf raises ss seated calf raises m. pause i bunden6x10 a bw +90kg / 6x10 a 100kgTid: 65min Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted October 28, 2007 Author Report Share Posted October 28, 2007 (edited) 271007Omgang 3 dag 3DB skulder press ss siddende sideløft2x10 a 27kg / 2x10 a 10kg2x10 a 24,5kg / 2x10 a 10kg1x10 a 22kg /1x10 a 10kgDB skulder press ss DB rear laterals1x10 a 22kg / 1x10 a 10kg2x10 a 19,5kg / 2x10 a 10kgEZ preacher curl ss triceps push down6x10 a 36kg / 6x10 a 55kg2x10 a 32kg / 2x10 a 55kgHavde travlt så nåede ikke mer!! Tid: 55min..men videre til floorball hvor de manglede en spiller såe Cardio: 90minSamlet tid: 140min :4thumbup: Edited October 28, 2007 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted October 29, 2007 Author Report Share Posted October 29, 2007 281007Da jeg ikke nåede mave og læg igår, tog jeg ned til en morgentræning med den gamle der sku brænde fedt..9x15 a lændeøvelser på gulvss9x15 a maveøvelser på gulv10sæt læg291007Omgang 4 dag 1Bænkpress2x10 a 95kg2x10 a 90kg2x10 a 85kg2x10 a 80kg2x10 a 75kgChins10x10 a bwSeated fly3x12 a 75kgTid: 60min Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted October 31, 2007 Author Report Share Posted October 31, 2007 301007Omgang 4 dag 2Leg extension opvarmning3x15 a 20kgSquat2x10 a 100kg2x10 a 105kg2x10 a 100kgDødløft1x6 a 60kg1x6 a 90kg1x6 a 110kg1x6 a 120kg1x6 a 130kg1x6 a 140kgLeg extension ss leg curl4x10 a 60kg / 4x a 40kg Standing calf raises ss seated calf raises m. pause i bunden6x10 a bw +90kg / 6x10 a 100kgTid: 80min Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted July 21, 2008 Author Report Share Posted July 21, 2008 (edited) Efter en længere pause har jeg fået lyst til log landet igen, da det er nemmere at holde styr på sin frengang mm..Er startet på nyt program efter 1 uges deload + en uges ferie i syden.210708 week 1 day 1Squat (gill)3-4 sæt opv5x5 @ 130Hårdt efter en uges afslapning, men skal nok blive bedre..Bænkpres (undulating)3 sæt opv2x18 @ 82,5kgMarathon!GM1x605x5 @ 80Flies (byttet ud med cable flies pga dårlig skulder)15x35 pr hånd12x409x408x4511x40Seated side laterals15x1212x14,59x1610x1612x14,5Calf tri-sets (stående - siddende - stående)10x100 + 10x130 + 12xbw10x100 + 10x130 + 12xbw10x100 + 10x130 + 12xbw10x100 + 10x130 + 12xbw10x100 + 10x130 + 12xbwOk træning Fb_split_sommer_2008.xls Edited July 21, 2008 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted July 24, 2008 Author Report Share Posted July 24, 2008 220708Dødløft8x605x1005x5 @ 135nemme, stiger 5 kg per uge indtil jeg går død..Chins8xbw +108xbw +158xbw +157xbw +15Pullups12xbw10xbw9xbw10xbwDB fransk press12x14,510x169x166x167x16Ez curl12x4610x469x468x467x465sæt flags Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted July 24, 2008 Author Report Share Posted July 24, 2008 240708Week 1 day 3Bænkpres12x2010x608x803x10 @ 87,5Squat (Gill)8x203x808x3 @ 102,5Smith box squat10x120 +stangen10x120 +stangen10x120 +stangen10x120 +stangen10x120 +stangenOk omgang er plads til mere!Incline dumbellcurl13x1610x207x229x2011x16Dips12xbw +2012xbw +2012xbw +2012xbw +2012xbw +20seated calf10kg @ 47,36,37 reps5sæt mave Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted July 26, 2008 Author Report Share Posted July 26, 2008 260708 week 2 day 1Squat (gill)8x605x1005x3 @ 137,5De gik rimeligt Bænkpres (undulating)en masse opv for skulderen inden jeg gik igang..15x208x605x804x6 @ 102,5kgførste sæt var hårdt, derefter gik de rimelig nemt..GM8x604x8 @ 80Ok!Flies (byttet ud med cable flies pga dårlig skulder)15x35 pr hånd10x407x459x4012x35Front raises12x14,59x166x208x1610x14,5Calf tri-sets (stående - siddende - stående)10x100 + 10x140 + 10xbw10x100 + 10x140 + 10xbw10x100 + 10x140 + 10xbw10x100 + 10x140 + 10xbw10x100 + 10x140 + 10xbwOk omgang, men skulderen er stadig skidt... Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted July 28, 2008 Author Report Share Posted July 28, 2008 (edited) 270708 week 2 day 2Dødløft8x605x1005x5 @ 140stadig nem!Chins12xbw8xbw +156xbw +158xbw +10Seated row8x908x908x908x90okDB fransk press15x14,510x166x208x1611x14,5Ez curl12x4811x489x488x487x48Triceps rope pressdown15x6012x6012x603sæt mave.. Edited July 28, 2008 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted July 30, 2008 Author Report Share Posted July 30, 2008 (edited) 290708Week 2 day 3Bænkpres12x2010x608x802x15 @ 86Squat (Gill)8x203x808x3 @ 102,5Smith box squat10x125 +stangen10x125 +stangen10x125 +stangen10x125 +stangen10x125 +stangenOkIncline dumbellcurl13x1619x205x249x2011x16Dumbell fransk pres12x1610x168x1611x149x14seated calf50kg @ 34,29,37 reps2sæt mave Edited July 30, 2008 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted August 3, 2008 Author Report Share Posted August 3, 2008 310708 week 3 day 1Squat (gill)8x605x1005x5 @ 121ingen problemerBænkpres (undulating)en masse opv for skulderen inden jeg gik igang..15x208x605x803x8 @ 96kgeasy..GM8x605x5 @ 86Ok!Flies (byttet ud med cable flies pga dårlig skulder)15x17,5 pr hånd12x22,57x2510x22,512x20Side laterals12x169x186x208x189x16Calf25x5023x5022x5020x5016x50010808 week 3 day 2Dødløft8x605x1005x5 @ 145ok!Dips12xbw5x5 @ bw+ 40kgBOR12x608x908x908x908x90Pulldown8x908x908x908x90EZ fransk press15x4612x4610x4610x568x46pump Ez curl12x4810x506x548x5010x46mer pump Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted August 4, 2008 Author Report Share Posted August 4, 2008 (edited) 030808Morgenvægt: 86,5Week 3 day 3Bænkpres12x2010x608x804x6 @ 108,5Squat (Gill)8x203x808x3 @ 102,5Smith box squat10x130 +stangen10x130 +stangen10x130 +stangen10x130 +stangen10x130 +stangenoverraskende nemBarbell curl12x5011x5010x508x506x50Rope pressdown15x7012x7013x7011x7012x70Calf tri-sets (stående, siddende, stående)10x100 + 10x130 + 10xbw10x100 + 10x130 + 10xbw10x100 + 10x130 + 10xbw Edited August 4, 2008 by nygaard20 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted August 5, 2008 Author Report Share Posted August 5, 2008 050808 week 4 day 1Squat (gill)8x515x913x1315x3 @ 146tung, men gik rimelig smertefrit..Bænkpres (undulating)15x1112x518x713x12 @ 91kgok..GM8x604x8 @ 86hård!Flies (byttet ud med cable flies pga dårlig skulder)12x20 pr hånd10x255x27,510x22,512x20Seated side laterals12x1612x1612x1612x1610x16Calf20x5019x5016x5014x5012x50 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted August 9, 2008 Author Report Share Posted August 9, 2008 070808 Week 4 day 3Bænkpres12x2010x608x804x8 @ 100Squat (Gill)8x203x808x3 @ 102,5Smith box squat10x135 +stangen10x135 +stangen10x135 +stangen10x135 +stangen10x135 +stangenOkEz fransk press8x566x5612x5010x508x50Ez curl12x5010x5010x5010x508x50seated calf140kg @ 22,20,20 reps Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted August 13, 2008 Author Report Share Posted August 13, 2008 100808 week 5 day 1Squat (gill)8x515x913x1315x5 @ 132,5Bænkpres (undulating)15x1112x518x716x4 @ 112kgok..Lying leg curl4x12 @ 40kgFlies (byttet ud med cable flies pga dårlig skulder)15x35 pr hånd12x409x4510x4012x45Seated side laterals12x1612x1612x1610x1610x14,5Calf tri-sets10x100 + 10x150 + 10xbw10x100 + 10x150 + 10xbw10x100 + 10x150 + 10xbw10x100 + 10x150 + 10xbw10x100 + 10x150 + 10xbw3sæt flags på bold110808 week 5 day 2Dødløft8x605x1005x3 @ 155lidt problemer med lænden så nøjes med 3 repDips12xbw4x8 @ bw+ 40kgSeated 1 arm cable row8x488x488x488x488x48Chins12xbw8xbw +108xbw +107xbw +101arm fransk press15x14,512x14,510x14,510x14,58x14,5pump Spider curl12x169x19,56x228x19,511x161208081times bodypump med skolen i fedtfjæsDKellers særdeles modbydelig hårdt at lave squat uafbrudt i 5-8 min med 25kg Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted August 15, 2008 Author Report Share Posted August 15, 2008 140808 Week 5 day 3Bænkpres12x2010x608x803x9 @ 95Squat (Gill)8x203x808x3 @ 102,5Smith box squat8x140 +stangen8x140 +stangen8x140 +stangen8x140 +stangen8x140 +stangenOkDb fransk press15x14,512x166x208x1611x14,5Ez curl12x5012x5011x5010x508x50Flags på bold10,9,8 Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted August 18, 2008 Author Report Share Posted August 18, 2008 170808 week 5 day 1Squat (gill)8x515x913x1315x3 @ 140Bænkpres (undulating)15x2012x604x904x6 @ 108kgGoodmornings4x8 @ 85kgFlies (byttet ud med cable flies pga dårlig skulder)15x35 pr hånd12x409x459x4512x45Seated side laterals12x14,510x166x19,59x1611x14,5Calf tri-sets20x70 + 20x100 + 20xbw20x70 + 20x100 + 20xbw20x70 + 20x100 + 20xbw Quote Link to comment Share on other sites More sharing options...
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