Caine Posted July 2, 2008 Author Report Share Posted July 2, 2008 Tirsdag den 1. juliDumbbell Curl 3x8x14 [/]Preacher Curl 3x8x22,5 + stang [/]Pushdown - Rope (Cable) 3x8x15 [/]Seated Row - Straight Back (Lever) 3x8x40 [/]Rear Pulldown (Cable) 3x8x45 [/]Hyperextension 3x8x14 (+10 weighted) [/] Quote Link to comment Share on other sites More sharing options...
Caine Posted July 2, 2008 Author Report Share Posted July 2, 2008 Onsdag den 2. juliBench Press 3x8x58,5 [+2,5]Decline Bench Press 3x8x61 [/]Standing Fly (Cable) 3x8x12,5 [/]Sit Ups 3x80Vertical Leg Hip Raise 3x20 [/]Underhand Close Grip Chin Up 3x6 [+1] Quote Link to comment Share on other sites More sharing options...
Caine Posted April 4, 2009 Author Report Share Posted April 4, 2009 Operation Rocky - Januar+Februar 2008 Tirsdag den 28. januar Styrketræning | Vægte/W – 60% - 40 minutter Pull Up 3x6xW (Biceps Brachii, Latissimus Dorsis) Push Up 3x20xW (Pectoralis Major, Triceps Brachii) Dumbbell Curl 3x16x14 (Biceps Brachii, Brachiadoralis, Brachialis) Sit Up 3x20xW (Abdominus Rectus) Hyperextension (Erector Spinae) 3x16xW Torsdag den 29. januar Kredsløbstræning | Løb – 3100 m (terræn) - 80% – 15 minutter Løbetræning med Pii på 3100 m løbebanen i Høvelte Mix | FHB – / - 50% - 10 minutter Halvt gennemløb/teknik med lav intensitet med Pii på Høvelte FHB. Søndag den 2. februar Kredsløbstræning | Løb ? – 80% - 20 minutter Intervalløb om søerne Mandag den 3. februar Styrketræning | Vægte/W – 70% - 30 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x60 Dumbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 1x12x12,5 2x14x12,5 Sit Up (Abdominus Rectus) 3x20xW Cable Pulldown (Triceps Brachii) 3x8x20 Lat Pulldown (Latissimus Dorsis, Biceps Brachii) 3x8x50 Tirsdag den 4. Februar Mix | Flerkamp – 95% - 32 minutter Flerkamp I kampuniform; 1,4 km cycling 2,2 km løb FHB HGR kast Onsdag den 5. februar Styrketræning | Vægte – 80 % - 65 minutter Dumbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x12,5 Cable Pulldown (Triceps Brachii) 3x8x20 -- Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x50 Vertical Traction (Latissimus Dorsis, Biceps Brachii) 1x8x50 1x8x60 1x8x55 Cable Clavicular Cross Over/Standing Fly (Pectoralis Major-Sternal, Pectoralis Major-Clavicular, Pectoralis Minor, Latissimus Dorsis) 3x8x30 Sit Up (Abdominus Rectus) 3x8xW Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 1x8x50 1x8x60 1x8x55 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x6xW Dumbbell Reverse Wrist (Wrist Extensors) 3x8x1,25 Dumbbell Wrist Curl (Wrist Flexors) 3x8x1,25 Cable Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x17,5 Dumbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 1x8x12,5 O | O-march – 25% - 30 minutter 3,5 km O-march med GPS (Knæskade) O-løb med DAGR i forbindelse med befalingsmandsuddannelse, gået grundet knæskade. Fredag den 6. Februar Wing Tsun | General – 70% - 90 minutter Første træningsgang efter flere års pause – med Dai Sifu m.fl. Lat Sau, et hånds chi sau, forskellige teknikker og til sidst pudetræning Styrketræning | Vægte – 80% - 60 minutter Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 1x8x55 2x8x50 Sit up (Abdominus Rectus) 2x30xW 1x25xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x15xW Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x12 Cable Lat Pull (Latissimus Dorsis, Biceps Brachii)) 3x8x50 Cable Pulldown (Triceps Brachii) 3x8x20 Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x37+stang Barbell Incline Bench Press (Pectoralis Major-Clavicular, Triceps Brachii, Deltoid Anterior) 3x8x20+stang Fredag den 13. Februar Styrketræning | Vægte – 70% - 30 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x60 Sit Up (Abdominus Rectus) 3x30xW Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x12,5 Cable Pulldown (Triceps Brachii) 3x8x20 Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x55 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x8x55 Kredsløbstræning | Løb – 40% - 20 minutter 2,5 km – cirka 1500 m i løb. Knæskade. Mandag den 16. Februar Styrketræning | Vægte – 80% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 1x8x50+stang 1x8x57+stang 1x10x57 Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x50 Sit Up (Abdominus Rectus) 3x30xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 1x12xW+5 2x12xW+10 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x12,5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Cable Pulldown (Triceps Brachii) 3x8x17,5 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x8x50 Dumbbell Reverse Wrist (Wrist Extensors) 3x8x1,25 Dumbbell Wrist Curl (Wrist Flexors) 3x8x1,25 Dumbbell Shoulder Shrug (Upper Trapezius, Middle Trapezius, Levator Scupulae) 3x8x17,5 Lever Oblique Twist (Obliques, Psoas Major, Quadratus lumborum, lliocastalis lumborum, lliocastalis thoracis ) 3x8x35 Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x8x20 Torsdag den 19. Februar Styrketræning | Vægte – 90% - 60 minutter Lever Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x60 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x12 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Sit Up (Abdominus Rectus) 3x30xW Pull Up 3x6xW (Latissimus Dorsis, Biceps Brachii) Cable Clavicular Cross Over/Standing Fly (Pectoralis Major-Sternal, Pectoralis Major-Clavicular, Pectoralis Minor, Latissimus Dorsis) 3x8x30 Cable Pulldown (Triceps Brachii) 3x8x20 Dumbbell Shoulder Shrug (Upper Trapezius, Middle Trapezius, Levator Scupulae) 3x8x20 Tirsdag den 24. Februar Styrketræning | Vægte – 80% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x40+stang Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x12,5 Cable Pulldown (Triceps Brachii) 3x8x17,5 Sit Up (Abdominus Rectus) 3x30xW Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Dumbbell Wrist Curl (Wrist Flexors) 3x8x2,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x8x2,5 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x8x50 Barbell Incline Bench Press (Pectoralis Major-Clavicular, Triceps Brachii, Deltoid Anterior) 3x8x30+stang 25-27. Februar Rextur Quote Link to comment Share on other sites More sharing options...
Caine Posted April 4, 2009 Author Report Share Posted April 4, 2009 28. Februar-2. Marts Hvileperiode Tirsdag den 3. Marts Styrketræning | Vægte – 90% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 1x8x40 3x8x57,5 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x12,5 Dumbbell Wrist Curl (Wrist Flexors) 3x8x2,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x8x2,5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x50 Sit-Up (Abdominus Rectus) 3x30xW Lever Oblique Twist (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x8x35 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x8x50 Smith Incline Bench Press (Pectoralis Major-Clavicular, Triceps Brachii, Deltoid Anterior) 3x8x30+stang Torsdag den 5. Marts Styrketræning | Vægte – 80% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x57,5 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x12,5 Dumbbell Wrist Curl (Wrist Flexors) 1x8x2,5 2x10x2,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 1x8x2,5 2x10x2,5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x8x50 Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x50 Sit-Up (Abdominus Rectus) 1x30xW 2x35xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x16xW Cable Pulldown (Triceps Brachii) 3x8x17,5 Lørdag den 7. Marts Styrketræning | Vægte – 70% - 30 minutter Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x10+stang Push Up 1x30xW 1x20xW 1x15xW (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) Sit Up (Abdominus Rectus) 2x30xW 1x35xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x16xW “Angel hops” 3x16xW Dumbbell Shoulder Press (Deltoid Anterior, Deltoid Lateral, Supraspinatus, Triceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior-Inferior Digitations, Pectoralis Major-Clavicular) 3x8x10+stang Dumbbell Shoulder Shrug (Upper Trapezius, Middle Trapezius, Levator Scupulae) 3x8x10+stang Mandag den 9. Marts Styrketræning | Vægte – 75% - 40 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x57,5+stang Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x14 Sit Up (Abdominus Rectus) 3x35xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x16xW Cable Pulldown (Triceps Brachii) 3x8x25 Cable Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x50 Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x8x20 Tirsdag den 10. Marts Kredsløbstræning | Cykling – 85% - 70 minutter 10 km i Sønderborg I bakket terræn m.m. Onsdag den 11. Marts Styrketræning | Vægte – 85% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x57,5 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x14 Sit Up (Abdominus Rectus) 3x35xW Incline Sit Up Roll (Obliques, Rectus Abdominis, Tensor Fasciae Latae, Rectus Femoris, Sartorius) 3x12xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x16xW Cable Pulldown (Triceps Brachii) 3x8x25 Cable Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 2x8x50 1x8x45 Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x8x20 Dumbbell Wrist Curl (Wrist Flexors) 3x10x2,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x10x2,5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Dumbbell Shoulder Shrug (Upper Trapezius, Middle Trapezius, Levator Scupulae) 3x10x18 Cable Wide Grip Pulldown (Latissimus Dorsis, Infraspinatus, Teres Minor, Rhomboids, Levator Scupulae, Middle Trapezius, Lower Trapezius, Pectoralis Minor, Brachialis, Brachiadoralis, Biceps Brachii, Deltoid Posterior) 1x8x45 2x8x40 Lever Seated Fly (Pectoralis Major-Sternal, Pectoralis Major-Clavicular, Deltiod Anterior, Biceps Brachii-Short) 1x8x45 1x8x40 1x8x35 Lørdag den 14. Marts Styrketræning | Vægte – 85% - 35 minutter Dumbbell Wrist Curl (Wrist Flexors) 3x10xstang Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x10xstang Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x10+stang Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 1x8xW 1x5xW 1x3xW Dumbbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x10+stang Dumbell Lying Fly (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x10+stang Push Up 3x20xW (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) Dumbbell Shoulder Press (Deltoid Anterior, Deltoid Lateral, Supraspinatus, Triceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior-Inferior Digitations, Pectoralis Major-Clavicular) 3x8x10+stang Dumbbell Shoulder Shrug (Upper Trapezius, Middle Trapezius, Levator Scupulae) 3x16x10+stang Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x16xW Sit Up (Abdominus Rectus) 3x35xW Incline Twist Sit Up (Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Rectus Abdominis) 1x16xW 1x20xW 1x24xW “Angel hops” 3x16xW Reverse Hyperextension (Gluteus Maximus, Hamstrings) Mandag den 16. Marts Styrketræning | Vægte – 90% - 40 minutter Dumbbell Wrist Curl (Wrist Flexors) 3x8x4,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x8x4,5 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x14 Cable One Arm Curl (Biceps Brachii, Brachialis, Brachiadoralis) 2x8x20 1x8x15 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Cable Pulldown (Triceps Brachii) 3x8x30 Lever Seated Fly (Pectoralis Major-Sternal, Pectoralis Major-Clavicular, Deltiod Anterior, Biceps Brachii-Short) 3x8x35 Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x57,5 Cable Wide Grip Pulldown (Latissimus Dorsis, Infraspinatus, Teres Minor, Rhomboids, Levator Scupulae, Middle Trapezius, Lower Trapezius, Pectoralis Minor, Brachialis, Brachiadoralis, Biceps Brachii, Deltoid Posterior) 3x8x45 Cable Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x45 Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 1x20xW 2x12xW+10 Sit Up (Abdominus Rectus) 3x35xW Incline Twist Sit Up (Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Rectus Abdominis) 3x25xW Tirsdag den 17. Marts Kredsløbstræning | Intervalløb – 85% - 15 minutter 4x400 m (ca. 1 minuts pause) 1x800 m (2400 m) Onsdag den 18. Marts Styrketræning | Vægte – 85% - 65 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x60 Cable Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x45 Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 1x8x60 Smith Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus ) 2x8x60 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 2x8x14 1x8x16 Sit Up (Abdominus Rectus) 3x35xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Lever Seated Fly (Pectoralis Major-Sternal, Pectoralis Major-Clavicular, Deltiod Anterior, Biceps Brachii-Short) 3x8x35 Dumbbell Wrist Curl (Wrist Flexors) 3x10x4,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x10x4,5 Twist Sit Up (Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Rectus Abdominis) 3x20xW Cable Pulldown (Triceps Brachii) 2x8x35 1x8x30 Cable Wide Grip Pulldown (Latissimus Dorsis, Infraspinatus, Teres Minor, Rhomboids, Levator Scupulae, Middle Trapezius, Lower Trapezius, Pectoralis Minor, Brachialis, Brachiadoralis, Biceps Brachii, Deltoid Posterior) 3x8x45 Upright Row (Deltoid Lateral, Deltoid Anterior, Supraspinatus, Brachialis, Brachiadoralis, Biceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior, Inferior Digitations, Infraspinatus, Teres Minor) 3x8x15 Barbell Standing Calf Raise (Gastrocnemius, Soleus) 3x8xW+20 Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x8x20 Barbell Standing Reverse Calf Raise (Tibialis Anterior) 3x8xW+20 Lever Lying Leg Curl (Hamstrings, Gstrocnemius, Sartorius, Gracilis, Popliteus) 3x8x15 Incline Leg Press () 3x8x40 Fredag den 20. Marts Styrketræning | Vægte – 90% - 45 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x60 Cable Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x45 Smith Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus ) 3x8x50 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x14 Sit Up (Abdominus Rectus) 3x35xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Lever Seated Fly (Pectoralis Major-Sternal, Pectoralis Major-Clavicular, Deltiod Anterior, Biceps Brachii-Short) 3x8x35 Dumbbell Wrist Curl (Wrist Flexors) 3x8x4,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x8x4,5 Twist Sit Up (Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Rectus Abdominis) 3x25xW Cable Pulldown (Triceps Brachii) 1x12x30 2x8x30 Kredsløbstræning | Intervalløb – 85% - 5 minutter 1x400 m (ca. 30 sekunders pause) 1x800 m (1200 m) Tirsdag den 24. Marts Styrketræning | Vægte – 85% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x60 Barbell Incline Bench Press (Pectoralis Major-Clavicular, Triceps Brachii, Deltoid Anterior) 3x8x50 Cable Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x45 Smith Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus ) 3x8x50 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x14 Sit Up (Abdominus Rectus) 3x35xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Lever Seated Fly (Pectoralis Major-Sternal, Pectoralis Major-Clavicular, Deltiod Anterior, Biceps Brachii-Short) 3x8x35 Dumbbell Wrist Curl (Wrist Flexors) 3x10x4,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x10x4,5 Twist Sit Up (Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Rectus Abdominis) 3x25xW Cable Rope Pulldown (Triceps Brachii) 3x8x30 Cable Wide Grip Pulldown (Latissimus Dorsis, Infraspinatus, Teres Minor, Rhomboids, Levator Scupulae, Middle Trapezius, Lower Trapezius, Pectoralis Minor, Brachialis, Brachiadoralis, Biceps Brachii, Deltoid Posterior) 3x8x45 Dumbbell Shoulder Shrug (Upper Trapezius, Middle Trapezius, Levator Scupulae) 3x16x20 Barbell Preacher Curl (Brachialis, Biceps Brachii, Brachiodaralis) 3x8x31,5 Onsdag den 25. Marts Kredsløbstræning | Intervalløb – 90% - 25 minutter 6x400 m (ca. 30 sekunders pause) 2x800 m (ca 60 sekunders pause) (4000 m) Torsdag den 26. Marts Styrketræning | Vægte – 90% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x65 Cable Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x45 Smith Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus ) 3x8x50 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x14 Sit Up (Abdominus Rectus) 2x35xW 1x45xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Dumbbell Wrist Curl (Wrist Flexors) 3x12x4,5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x12x4,5 Twist Sit Up (Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Rectus Abdominis) 3x25xW+5 Cable Rope Pulldown (Triceps Brachii) 3x8x30 Cable Wide Grip Pulldown (Latissimus Dorsis, Infraspinatus, Teres Minor, Rhomboids, Levator Scupulae, Middle Trapezius, Lower Trapezius, Pectoralis Minor, Brachialis, Brachiadoralis, Biceps Brachii, Deltoid Posterior) 3x8x45 Dumbbell Shoulder Shrug (Upper Trapezius, Middle Trapezius, Levator Scupulae) 3x16x22 Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 2x8x20 1x10x20 Barbell Preacher Curl (Brachialis, Biceps Brachii, Brachiodaralis) 3x8x31,5 Cable Clavicular Cross Over/Standing Fly (Pectoralis Major-Sternal, Pectoralis Major-Clavicular, Pectoralis Minor, Latissimus Dorsis) 3x8x30 Barbell Upright Row (Deltoid Lateral, Deltoid Anterior, Supraspinatus, Brachialis, Brachiadoralis, Biceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior, Inferior Digitations, Infraspinatus, Teres Minor) 3x8x15 Lørdag den 28. Marts Styrketræning | Vægte – 85% - 40 minutter Dumbbell Wrist Curl (Wrist Flexors) 3x10x5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x10x5 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x15 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Dumbbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 2x10x15 1x12x15 Dumbell Lying Fly (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x15 Push Up (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x20 Dumbbell Shoulder Press (Deltoid Anterior, Deltoid Lateral, Supraspinatus, Triceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior-Inferior Digitations, Pectoralis Major-Clavicular) 3x6x15 Dumbbell Shoulder Shrug (Upper Trapezius, Middle Trapezius, Levator Scupulae) 3x20x15 Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x20xW Sit Up (Abdominus Rectus) 3x35xW Incline Twist Sit Up (Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Rectus Abdominis) 3x25xW “Angel hops” 3x16xW Pull Ups 3x8xW Mandag den 30. Marts Styrketræning | Vægte – 90% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x8x65 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x15 Dumbbell Wrist Curl (Wrist Flexors) 3x10x5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x10x5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x45 Sit-Up (Abdominus Rectus) 3x35xW Lever Oblique Twist (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x8x35 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x8x50 Smith Incline Bench Press (Pectoralis Major-Clavicular, Triceps Brachii, Deltoid Anterior) 2x8x50 1x8x55 Cable Pulldown (Triceps Brachii) 3x8x17,5 Upright Row (Deltoid Lateral, Deltoid Anterior, Supraspinatus, Brachialis, Brachiadoralis, Biceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior, Inferior Digitations, Infraspinatus, Teres Minor) 3x10x15 Smith Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus ) 3x8x50 Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x8x20 Onsdag den 1. April Styrketræning | Vægte – 90% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 2x8x65 1x7x65 1x4x65 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x15 Dumbbell Wrist Curl (Wrist Flexors) 3x8x5 Dumbbell Reverse Wrist Curl (Wrist Extensors) 3x8x5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 2x8x45 1x8x50 Sit-Up (Abdominus Rectus) 3x35xW Lever Oblique Twist (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x8x35 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x8x50 Smith Incline Bench Press (Pectoralis Major-Clavicular, Triceps Brachii, Deltoid Anterior) 3x8x50 Cable Pulldown (Triceps Brachii) 1x8x17,5 2x8x20 Upright Row (Deltoid Lateral, Deltoid Anterior, Supraspinatus, Brachialis, Brachiadoralis, Biceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior, Inferior Digitations, Infraspinatus, Teres Minor) 3x10x15 Smith Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus ) 3x8x50 Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Cable Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x35 Fredag den 3. April Styrketræning | Vægte – 75% - 25 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x6x65 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x8x15 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x8x50 Sit-Up (Abdominus Rectus) 3x35xW Quote Link to comment Share on other sites More sharing options...
Caine Posted April 7, 2009 Author Report Share Posted April 7, 2009 Mandag den 6. April Styrketræning | Vægte – 75% - 50 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x5x70 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x5x17,5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x5x60 Sit-Up (Abdominus Rectus) 3x37xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Cable Curl (Biceps Brachii, Brachialis, Brachiadoralis) 1x5x50 2x5x55 Cable Pulldown (Triceps Brachii) 3x5x2 Lever Oblique Twist (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x8x35 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x5x60 Smith Incline Bench Press (Pectoralis Major-Clavicular, Triceps Brachii, Deltoid Anterior) 3x5x50 Kredsløbstræning | Løb – 95% - ca. 12 minutter ~3100 m løb på Høvelte Kaserne løberute Mix | FHB – 70% - ca. 4 minutter Fuldt gennemløb i middelhøjt tempo. God teknik på over-under, ”klippemur” og irsk bom. Dårlig teknik på 5 m rebstige. Quote Link to comment Share on other sites More sharing options...
Caine Posted April 8, 2009 Author Report Share Posted April 8, 2009 (edited) Onsdag den 8. April Kredsløbstræning | Løb – 90% - 13:47 minutter ~3100 m løb på Høvelte Kaserne løberute (kuperet terræn) Styrketræning | Vægte –80% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x5x70 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x5x17,5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x5x55 Sit-Up (Abdominus Rectus) 3x35xW+10 Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x5xW+20 Cable Curl (Biceps Brachii, Brachialis, Brachiadoralis) 2x5x27,5 1x5x25 (Technogym cable) Cable Pulldown (Triceps Brachii) 3x5x2 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x5x60 Smith Incline Bench Press (Pectoralis Major-Clavicular, Triceps Brachii, Deltoid Anterior) 3x5x52,5 Smith Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x5x60 Barbell Wrist Curl (Wrist Flexors) 3x5x7,5 Barbell Reverse Wrist Curl (Wrist Extensors) 3x5x7,5 Upright Row (Deltoid Lateral, Deltoid Anterior, Supraspinatus, Brachialis, Brachiadoralis, Biceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior, Inferior Digitations, Infraspinatus, Teres Minor) 3x5x20 Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x5x25 Edited April 15, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted April 10, 2009 Author Report Share Posted April 10, 2009 Fredag den 10. April Mix | ”Crossfit” – 90% - 18:56 minutter Improviseret bronzecirkellignende crossfitinspireret træning derhjemme. 5 runder af: Push Up x20 Sit Up with arms held high x20 Hyperextension x20 15kg Dumbbell Curl x12 15kg Dumbbell Shoulder Press x6 “Angel Hops” / Jump Lunge + clap x20 Round 1: -Hyperextension, 30 sekunders pause Round 2: -Hyperextension, 60 sekunders pause Round 3: -Shoulder Press, 90 sekunders pause Round 4: -Shoulder Press, 60 sekunders pause Round 5: -Shoulder Press Quote Link to comment Share on other sites More sharing options...
Caine Posted April 15, 2009 Author Report Share Posted April 15, 2009 Lørdag den 11. April – Mandag den 13. April Træningspause Quote Link to comment Share on other sites More sharing options...
Caine Posted April 15, 2009 Author Report Share Posted April 15, 2009 (edited) Tirsdag den 14. April Mix | FHB – 85% - 12 minutter 2x fuldt gennemløb og tekniktræning med Johansen1 fuldt gennemløb i middel tempo 1 fuldt gennemløb i middelhøjt tempo på tid: 3.46 Tekniktræning på 4 bom og "dobbelt over" Styrketræning | Vægte –85% - 40 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 1x15x40 2x15x45 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x15x10 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x8xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x15x35 Sit-Up (Abdominus Rectus) 3x40xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x20xW Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 1x15x35 2x15x30 Smith Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x15x40 Edited April 15, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted April 18, 2009 Author Report Share Posted April 18, 2009 (edited) Torsdag den 16. April Styrketræning | Vægte –85% - 60 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x15x42,5 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x15x10 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x9xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x15x30 Sit-Up (Abdominus Rectus) 3x40xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x20xW Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x15x35 Smith Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x15x40 Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x15x15 Barbell Wrist Curl (Wrist Flexors) 3x15x2,5 Barbell Reverse Wrist Curl (Wrist Extensors) 3x15x2,5 Upright Row (Deltoid Lateral, Deltoid Anterior, Supraspinatus, Brachialis, Brachiadoralis, Biceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior, Inferior Digitations, Infraspinatus, Teres Minor) 3x15x15 Cable Pulldown (Triceps Brachii) 3x15x12,5 Lever Oblique Twist (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x15x30 Edited April 18, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted May 7, 2009 Author Report Share Posted May 7, 2009 Fredag den 17. April I byen - cirka 5 genstande Quote Link to comment Share on other sites More sharing options...
Caine Posted May 7, 2009 Author Report Share Posted May 7, 2009 Lørdag den 18. April - Søndag den 19. April Træningspause Quote Link to comment Share on other sites More sharing options...
Caine Posted May 7, 2009 Author Report Share Posted May 7, 2009 (edited) Mandag den 20. AprilSKYT-Dag ITirsdag den 21. April - Torsdag den 23. April Syg/såret Edited May 7, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted May 7, 2009 Author Report Share Posted May 7, 2009 Fredag den 24. April - Søndag den 26. AprilFor doven til at træne! Quote Link to comment Share on other sites More sharing options...
Caine Posted May 7, 2009 Author Report Share Posted May 7, 2009 Mandag den 27. AprilTræning med rekrutterne, primært styrke-udholdenhed og i mild grad aerob træning.Tirsdag den 28. AprilSkyt-Dag II Quote Link to comment Share on other sites More sharing options...
Caine Posted May 7, 2009 Author Report Share Posted May 7, 2009 (edited) Torsdag den 30. April Styrketræning | Vægte - 85% - 50 minBarbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x15x45 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x15x10 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x9xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 2x15x30 1x15x35 Sit-Up (Abdominus Rectus) 3x40xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x20xW Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x15x35 Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x15x50Cable Pulldown (Triceps Brachii) 3x15x15 Mix | FFB og INFIDR - 75% - 40 minTræning med rekrutterne;Omskolingstur på Feltforhindringsbane med rekrutterne1 solo gennemløb i højt tempoDiverse INFIDR - armstrækkere, mavebøjninger, hyperextensions, squats m.m.Mandag den 4. Maj Styrketræning | Vægte - 85% - 80 minBarbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x10x60 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x10x12,5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x9xW Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x10x40 Sit-Up (Abdominus Rectus) 3x35xW+5 Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x15x40 Lever Oblique Twist (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x10x40Incline Leg Press (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x10x20Leg Extension (Quadriceps) 3x10x50Leg Curl (Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus) 3x10x15Underhand Close Grip Chin-Up (Latissimus Dorsis, Brachialis, Brachioradialis, Teres Major, Deltoid Posterior, Rhomboids, Levator Scapulae, Lower Trapezius, Middle Trapezius, Pectoralis Major-Sternal, Pectoralis Minor) 2x8xW 1x5xWMix | FFB og INFIDR - 85% - 25 min2500m løb + FFB (- rebmur og nedspring)1 gennemløb FFBTirsdag den 5. Maj SKB-Dag IIIOnsdag den 6. MajSKYT-Dag IIITorsdag den 7. MajStyrketræning | Vægte - 70% - 25 minRM1-TEST - Barbell Bench Press85kg - FAILURE80kg - SUCCESSBarbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x10x60Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x10x12,5Sit-Up (Abdominus Rectus) 3x35xW+5Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 1x10x50 1x5x70Mix | FFB - 50% - 10 minFremvisningstur på FFB med Casper - gav den gas på forhindringerne og med undtagelse af rebmuren har jeg efterhånden gennemarbejdet en fornuftig tekning på FFB ligesom med FHB. Edited May 7, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted May 10, 2009 Author Report Share Posted May 10, 2009 Søndag den 10. MajStyrketræning | Vægte - 85% - 25 minBarbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 1x12x30 3x10x60Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x10x12,5Sit-Up (Abdominus Rectus) 3x30xW+10Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 1x12x30 3x10x60Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x10x55Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x9xW Quote Link to comment Share on other sites More sharing options...
Caine Posted May 21, 2009 Author Report Share Posted May 21, 2009 Mandag den 11. Maj - Onsdag den 13. MajFeltøvelse I Ekstra udrustning; Fragmentationsvest med Level III NJ 01.01.04 pladerTorsdag den 14. MajSKB-Dag VDiverse træning med rekrutterne samt march med ekstra pakket rygsækMandag den 18. Maj Styrketræning | Vægte - 85% - 40 minBarbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x10x60 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x10x12,5 Sit-Up (Abdominus Rectus) 3x45xW+5 Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x12xW+10 Lever Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 2x10x40 1x10x35 Lever Vertical Traction (Latissimus Dorsis, Biceps Brachii) 3x10x50 Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x10x50Cable Pulldown (Triceps Brachii) 3x10x17,5Incline Leg Press (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x10x20 Lever Oblique Twist (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x10x35Tirsdag den 19. MajSKYTDAG V - 50% - 12 timerKommandokravl over sø, 1 km løb med rygsæk Ekstra udrustning; Fragmentationsvest med Level III NJ 01.01.04 pladerOnsdag den 20. Maj Styrketræning | Vægte - 85% - 50 minBarbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x10x60 Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x10x12,5 Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x9xW Sit-Up (Abdominus Rectus) 3x35xW+5 Lever Oblique Twist (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x10x35Incline Leg Press (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x10x25Leg Extension (Quadriceps) 3x10x55Extension Curl (Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus) 3x10x25 Quote Link to comment Share on other sites More sharing options...
Caine Posted May 23, 2009 Author Report Share Posted May 23, 2009 Lørdag den 23. MajKredsløbstræning | Løb | 85% | ca. 50 minutter Ca. 7-10 km løb i kuperet terræn. Quote Link to comment Share on other sites More sharing options...
Caine Posted June 9, 2009 Author Report Share Posted June 9, 2009 Mandag den 25. Maj - Torsdag den 28. JuniFELT-øvelse IIEkstra udrustning; Fragmentationsvest med Level NJ 01.01.04 pladerTirsdag den 02. JuniKredsløbstræning | Løb | 95% | 12 minutter og 5 sekunderTTP Prøve - 3000 meter på 12 minutter og 5 sekunder.Mandag den 8. JuniStyrketræning | Vægte | 85% | ca. 50 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x10x60 Barbell Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x10x50Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x10x14Cable Rope Pulldown (Triceps Brachii) 3x10x35Sit-Up (Abdominus Rectus) 3x4oxWCable Vertical Row (General Back, Trapezius, Rhomboids, Levator Scupulae) 3x10x40 Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x20xW+10 Cable Close Grip Underhand Pulldown (Latissimus Dorsis, Infraspinatus, Teres Minor, Rhomboids, Levator Scupulae, Middle Trapezius, Lower Trapezius, Pectoralis Minor, Brachialis, Brachiadoralis, Biceps Brachii, Deltoid Posterior) 3x8x45Tirsdag den 9. JuniStyrketræning | Musk | 90% | 8 minutter12 Kropshævninger, 30 armstrækkere, 30 forside, 30 rygside, 30 englehop. Max i alt andet end kropshævninger hvor jeg fik 11.Kredsløbstræning | Løb | 90% | 12 minutter 15 sekunder 3000 meter støvleløb i 50% kuperet terræn/50% brosten. Quote Link to comment Share on other sites More sharing options...
Caine Posted June 13, 2009 Author Report Share Posted June 13, 2009 (edited) Torsdag den 11. JuniKredsløbstræning | Løb | 85% | ca. 10 minutter2768 meter støvleløb i civilt tøj fra Svanemøllen kasserne og hjem. Grundet det enorme regnvejr byggede jeg på at jeg ikke skulle have våde fødder og derfor skulle springe over hver vandpyt på vejen - det endte med at give rimelig godt i benene. Edited June 13, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted June 16, 2009 Author Report Share Posted June 16, 2009 (edited) Mandag den 15. JuniStyrketræning | Vægte | 85% | ca. 50 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x10x60Incline Leg Press (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x10x50Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x10x14Sit-Up (Abdominus Rectus) 1x40xW ((Mindre skade))Dips (Triceps Brachii, Deltiod Anterior, Pectoralis Major–Sternal, Pectoralis Major-Clavicular, Latissimus Dorsis) 3x10xW Hyperextension (Erector Spinae, Gluteus Maximus, Hamstrings, Adductur Magnus) 3x20xW+5Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x10x20Mix | FHB | 85% | ca. 18 minutter2 fulde gennemløb med opvarmningOnsdag den 17. JuniKredsløbstræning | March | 90% | 67 minutter8 km march med en kampvægt på 127,5 kg (egenvægt ca. 77 kg) over dybbølbakker. Edited June 21, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted June 18, 2009 Author Report Share Posted June 18, 2009 (edited) Torsdag den 18. JuniStyrketræning | Vægte | 85% | ca. 50 minutter Barbell Bench Press (Pectoralis Major-Sternal, Triceps Brachii, Pectoralis Major-Clavicular, Deltoid Anterior) 3x10x62,2Incline Leg Press (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus) 3x10x60Dumbbell Curl (Biceps Brachii, Brachialis, Brachiadoralis) 3x10x14Barbell Military Press (Deltoid Anterior, Deltoid Lateral, Pectoralis Major-Clavicular, Middle+Upper Trapezius, Serratus Anterior, Triceps Brachii) 3x10x24,6Cable Close Grip Underhand Pulldown (Latissimus Dorsi, Infraspinatus, Teres Minor, Rhomboids, Levator Scupulae, Middle Trapezius, Lower Trapezius, Pectoralis Minor, Brachialis, Brachiadoralis, Biceps Brachii, Deltoid Posterior) 1x10x35 2x10x45Cable Rope Pulldown (Triceps Brachii) 3x10x35Upright Row (Deltoid Lateral, Deltoid Anterior, Supraspinatus, Brachialis, Brachiadoralis, Biceps Brachii, Middle Trapezius, Lower Trapezius, Serratus Anterior, Inferior Digitations, Infraspinatus, Teres Minor) 3x10x20Smith Decline Bench Press (Pectoralis Major-Sternal, Pectoralis Major - Clavicular, Anterior Deltoid, Triceps Brachii) 1x10x50 2x10x54,6Underhand Chin-Up (Latissimus Dorsi, Infraspinatus, Teres Major, Rhomboids, Levator Scupulae, Middle Trapezius, Lower Trapezius, Pectoralis Major-Sternal , Pectoralis Minor, Brachialis, Brachiadoralis, Biceps Brachii, Deltoid Posterior) 2x5xW 1x7xWMix | Nærkamp | 85% | 60 minutterKrav Maga nærkampstræning modul 1 Edited June 18, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted September 5, 2009 Author Report Share Posted September 5, 2009 (edited) 19. Juni - 1. SeptemberTræning, OFASP eksaminer, ferie og start på Officersskolen! Edited September 5, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
Caine Posted September 5, 2009 Author Report Share Posted September 5, 2009 (edited) Tirsdag den 1. SeptemberKredsløbstræning | Løb | 95% | 12 minutter 25 sekunder Adgangsprøve til Hærens Officersskole; 3000 m på under 15 minutter.+ latterlig styrkeprøve som der alligevel var 3 der blev smidt ud på fordi de ikke kunne tage nok armstrækkere korrekt! Edited September 5, 2009 by Caine Quote Link to comment Share on other sites More sharing options...
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