bfc Posted May 6, 2010 Author Report Share Posted May 6, 2010 15.6 eftermiddagsløb4.1 aftenløb 19.5 aftenløb 2= 100.05km på 3,5 dag! :4thumbup: +400 strækkere i dag, dvs de 1000 er også nået. Nu vil jeg i messen og ha nogle øl... ses Quote Link to comment Share on other sites More sharing options...
bfc Posted May 12, 2010 Author Report Share Posted May 12, 2010 (edited) Det bliver en meget stille uge trænings-wise.Morgenvægt 78,7kgDagens træningPlanke 2 x 1 min x BW1 x 1,5min x BW100 strækkere på 4 min... der var den! Noget mave og lænd. Edited May 12, 2010 by bfc Quote Link to comment Share on other sites More sharing options...
bfc Posted May 23, 2010 Author Report Share Posted May 23, 2010 Jeg har været rigtig dårlig til at få opdateret loggen på det sidste. Jeg har dog fået trænet. I forgårsDB skulder 8 x 26kg8 x 26kg8 x 26kgPull-ups8 x BW8 x BW8 x BWStrækkere25 x bw25 x bw25 x bw25 x bwMasser af mavebøjninger + lidt disko.Cardio2km roning.10 min spinning.400m spurt. Quote Link to comment Share on other sites More sharing options...
bfc Posted May 23, 2010 Author Report Share Posted May 23, 2010 (edited) 1000m roning10 V-ups10 V-ups15 back extensionsPull-ups8 x BW + 5kg8 x BW + 5kg8 x BW + 5kgKB teknik træning.Mountain climbers40 stksDødløft10 singles a 90kg1 min planke x BWDisko biceps + triceps.Explosive push-ups10 stks.DB Skulder10 x 26kg10 x 26kg10 x 26kgDips10 x BWNoget træk og lidt flere pushups. Edited May 23, 2010 by bfc Quote Link to comment Share on other sites More sharing options...
bfc Posted May 25, 2010 Author Report Share Posted May 25, 2010 Kort træning i dag.100 strækkere på 3,15.På tid1 runde a5 pull-ups15 push-ups25 mavebøjninger15 swings10 snatch h/v1 runde a5 pull-ups15 burpee push-ups25 mavebøjninger10 dips15 swings10 snatch h/v Quote Link to comment Share on other sites More sharing options...
bfc Posted May 25, 2010 Author Report Share Posted May 25, 2010 2 min planke1 min højre1 min venstre100 push-ups.3 på venstre, 3 på højre.50 V-ups2 min planke Quote Link to comment Share on other sites More sharing options...
Bargisen89 Posted May 25, 2010 Report Share Posted May 25, 2010 Nice træning!! :4thumbup: .Klø på ! Quote Link to comment Share on other sites More sharing options...
bfc Posted May 27, 2010 Author Report Share Posted May 27, 2010 I dag March med oppakning.. gummibåd, feltfornindringsbane + en masse andet. Quote Link to comment Share on other sites More sharing options...
bfc Posted May 28, 2010 Author Report Share Posted May 28, 2010 (edited) 1 runde med makker aOverhead walking lunges x 15kg vægt100 repsHigh pull med 32kg kb80 reps100 atomic sit-ups80 push-upsSwings med 32kg kb 80 repsAirsquats100 repsBox jumps80 repsBurpee-push-ups80 repsTid: 20 min 50 sek Edited May 28, 2010 by bfc Quote Link to comment Share on other sites More sharing options...
bfc Posted May 30, 2010 Author Report Share Posted May 30, 2010 (edited) 500m roningV-ups20Atomic sit-ups2020Back extensions2020Mountain climbers2050Bænk20 x 205 x 655 x 755 x 85Push-ups20Pull-ups6 x 5kg6 x 5kg6 6Seated rows10 x 50kg10 x 50kgKB high-pull10 x 24kgSnatch12/12 x 16kgSwings15 x 24kg15 x 24kgKB Clean and press10/10 x 16kgDB push-up and row8 x 8.5kg Edited May 30, 2010 by bfc Quote Link to comment Share on other sites More sharing options...
321 Posted May 30, 2010 Report Share Posted May 30, 2010 Er det ikke ved at være på tide, at få smidt lidt vægt på den planke??? Quote Link to comment Share on other sites More sharing options...
bfc Posted May 31, 2010 Author Report Share Posted May 31, 2010 5km skovløb i højt tempo Quote Link to comment Share on other sites More sharing options...
bfc Posted May 31, 2010 Author Report Share Posted May 31, 2010 Morgenvægt 80.4Floor Sweepers 10reps 50kgV-ups15Mountain Climbers100Planke2 min x 10kg til ære for 321Sidebro1 min på hver sideSquat5 x 60kg5 x 70kg5 x 70kgLidt lunges. Quote Link to comment Share on other sites More sharing options...
bfc Posted June 1, 2010 Author Report Share Posted June 1, 2010 MorgentræningLidt lunt + interval træning.Atomic sit-ups2020DB Skulder8 x 28.5kg8 x 28.5kgPull-ups8 x 5kg8 x 5kg8 8Chin-ups88Clean and press 8/8 x 16kg kbSnatch 8/8 x 16kgSwings15 x 24kgLidt disko curls. Quote Link to comment Share on other sites More sharing options...
321 Posted June 1, 2010 Report Share Posted June 1, 2010 Planke2 min x 10kg til ære for 321GRACIAS!!! :4thumbup: Quote Link to comment Share on other sites More sharing options...
bfc Posted June 5, 2010 Author Report Share Posted June 5, 2010 Løb.Kropshævninger5 x 10kg oh5 x 10kg oh8 oh8 oh8 uh8 uhPå tid:60 Push-ups30 Floor Sweepers x 40kg50 Swings x 24kg10/10 Clean and Press x 16kgDerefter:2 x 50m walking lunges x 40kg20 x 40kg Squat20 V-ups20 Back extensionsLidt disko-ben og guns. Quote Link to comment Share on other sites More sharing options...
bfc Posted June 6, 2010 Author Report Share Posted June 6, 2010 Lidt løb + nogle 1km intervaller (cirka 3,35 i snit)Pull-ups5 x 8 x BWDødløft5 x 805 x 805 singles a 100Hanging Leg Raises3 x 8Snatch8/8 x 24Yikes..Swings 15 x 24DB Shoulder8 x 28.58 x 28.5Tung..Biceps, back extensions, push-ups, lateral raises. Quote Link to comment Share on other sites More sharing options...
bfc Posted June 7, 2010 Author Report Share Posted June 7, 2010 40 min skovløb i kuperet terræn i uniform og støvler. Ok hårdt! Quote Link to comment Share on other sites More sharing options...
bfc Posted June 8, 2010 Author Report Share Posted June 8, 2010 Kl 5 i morgesLidt løb, 1 x hinderbahn og 4 x klatre op i reb og 5 reb hen og ned igen Quote Link to comment Share on other sites More sharing options...
bfc Posted June 8, 2010 Author Report Share Posted June 8, 2010 (edited) 1 runde af30 Floor Wipers + 40kg50 strækkere50m walking lunges med 20kg overhead50 Swings x 24kg25/25 Snatch x 16kg11min23sek Edited June 8, 2010 by bfc Quote Link to comment Share on other sites More sharing options...
bfc Posted June 9, 2010 Author Report Share Posted June 9, 2010 Kort træningPull-ups6 x 10kg6 x 10kgChin-ups6 x 10kg 6 x 10kgNoget military med 40 og 45kg. Lidt KB. En del mave.Lunges20 x 40kgefterfulgt afSquat20 x 40kgefterfulgt af1km løb 3,34 Quote Link to comment Share on other sites More sharing options...
bfc Posted June 11, 2010 Author Report Share Posted June 11, 2010 800m spurt efterfulgt af 1. halvdel af fhb, 5 min pause, 800m spurt + 2. halvdel af fhb. Derefter 1 times styrketræning. Quote Link to comment Share on other sites More sharing options...
bfc Posted June 12, 2010 Author Report Share Posted June 12, 2010 Kort løbetur.2526m, 9 min 41 sek, 3:50min/km Quote Link to comment Share on other sites More sharing options...
bfc Posted June 13, 2010 Author Report Share Posted June 13, 2010 Dødløft5 x 605 x 803 x 3 x 100Pullups6 x 6 x 10kgChin-ups3 x 10 x BWGod omgang!Hanging Leg Raises3 x 8Lidt snatches, TGU, back extensions, strækkere.Military3 x 8 x 40kg Quote Link to comment Share on other sites More sharing options...
bfc Posted June 14, 2010 Author Report Share Posted June 14, 2010 (edited) Fra morgenenForhindringsbane i uniform og skyt.Eftermiddag3km løb, snit: 4,30Aften10 min Crosstrainer. Edited June 14, 2010 by bfc Quote Link to comment Share on other sites More sharing options...
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