jenshh Posted November 9, 2011 Report Share Posted November 9, 2011 jaja ;) svømmer i gennemsnit en gang om ugen, men lige nu er min fokus på løb genoptræning :) svømningen er jeg ved at komme godt efter, specielt efter at jeg fik rettet min brystsvømning til ;) så fræser jeg derudaLyder godt, og ja det er klart du har fokus på din genoptræning Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 10, 2011 Author Report Share Posted November 10, 2011 flyers i maskine 8x8 100kg triceps extension 5x5 44kg military press 5x5 55kg lateral raise 3x8 18kg rear laterals 3x8 22kg triceps extension 3x8 40kg fransk pres 5x5 40kg bænk 5x5 med 92.5kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 14, 2011 Author Report Share Posted November 14, 2011 Ben,ryg biceps dag: 5x5 squat 90kg stifflegged dødløft 5x5 m 130kg yates rows 4x8 med 136kg pulldowns 5x5 2 sæt 100 og 3 med 95kg curls 4x8 med 22kg calf raise 3x10 m 170kg siddende calf raise 3x10 med 45kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 15, 2011 Author Report Share Posted November 15, 2011 (edited) triceps extension 5x5 44kg military press 5x5 55kg lateral raise 3x8 18kg rear laterals 3x8 22kg fransk pres 5x5 40kg bænk 5x5 med 92.5dips 3x10 bw+20kgog 3 míns løb 2 mins gang, 3 gentagelser Edited November 15, 2011 by troels92 Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 16, 2011 Author Report Share Posted November 16, 2011 Ben,ryg biceps dag: ben press 4x6 143kg stifflegged dødløft 5x5 m 130kg yates rows 4x8 med 136kg pulldowns 5x5 1 sæt 105 og 4 med 100kg curls 4x8 med 22kg calf raise 3x10 m 166kg siddende calf raise 3x10 med 45kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 19, 2011 Author Report Share Posted November 19, 2011 triceps extension 5x5 55kgmilitary press 5x5 57.5kg lateral raise 3x8 18kg rear laterals 3x8 22kg fransk pres 5x5 40kg(2 sæt med 45kg) bænk 5x5 med 92.5 dips 3x10 bw+20kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 20, 2011 Author Report Share Posted November 20, 2011 Ben,ryg biceps dag: squat 5x5 90kg stifflegged dødløft 5x5 m 130kg yates rows 4x8 med 136kg pulldowns 5x5 1 sæt 105 og 4 med 100kg curls 4x8 med 18kg calf raise 3x10 m 186kg siddende calf raise 3x10 med 47.5kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 21, 2011 Author Report Share Posted November 21, 2011 flyers i maskine 8x8 100kg triceps extension 5x5 44kg military press 5x5 57.5 lateral raise 3x10 18kg rear laterals 3x8 22kg overhead triceps extension 42kg fransk pres 5x5 40kg dips 3x10 20kg+bw3mins løb 2 mins gang x 3 Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 22, 2011 Author Report Share Posted November 22, 2011 (edited) Ben,ryg biceps dag: squat 5x5 90kg stifflegged dødløft 5x5 m 130kg yates rows 4x8 med 136kg pulldowns 5x5 1 sæt 95kg curls 4x8 med 10kg calf raise 3x10 m 186kg siddende calf raise 3x10 med 47.5kgog 30 mins crawlteknik Edited November 22, 2011 by troels92 Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 23, 2011 Author Report Share Posted November 23, 2011 (edited) flyers i maskine 4x8 100kg triceps extension 5x5 60kg military press 5x5 50kg lateral raise 3x8 16kg rear laterals 3x8 20kg fransk pres 5x5 40kg bænk 5x5 med 92.5kg dips 3x20 Edited November 28, 2011 by troels92 Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 28, 2011 Author Report Share Posted November 28, 2011 (edited) triceps extension 5x5 55kg military press 5x5 57.5kg lateral raise 3x8 18kg rear laterals 3x8 22kg fransk pres 5x5 40kg bænk 5x5 med 95 dips 3x20 bw3mins løb 2 gang, 3 gentagelser Edited November 28, 2011 by troels92 Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 29, 2011 Author Report Share Posted November 29, 2011 ingen styrketræning i dag :S... de gamle ville partou ha mig med ud af spise, men nåede da at svømme 2km bryst :) med instruktør på til at rette teknik.. Aldrig har jeg svømme bryst så hurtigt før :D Quote Link to comment Share on other sites More sharing options...
troels92 Posted November 30, 2011 Author Report Share Posted November 30, 2011 Ben,ryg biceps dag: ben press 4x6 143kg stifflegged dødløft 5x5 m 130kg yates rows 4x8 med 136kg pulldowns 5x5 1 sæt 105 og 4 med 100kg curls 4x8 med 22kg calf raise 3x10 m 166kg siddende calf raise 3x10 med 45kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 1, 2011 Author Report Share Posted December 1, 2011 triceps extension 5x5 55kg military press 5x5 57.5kg lateral raise 3x8 18kg rear laterals 3x8 22kg fransk pres 5x5 40kg bænk 5x5 med 95 dips 3x20 bw Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 4, 2011 Author Report Share Posted December 4, 2011 hopper tilbage til fullbody. Men dagens løbetur: 3 mins løb 2 gang, 3 gentagelser Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 5, 2011 Author Report Share Posted December 5, 2011 10 mins spinning Squat 5x5 92.5kg stifflegged deadlift 5x5 125kg(let dag) bænk 5x5 95kg yates rows 4x8 136kg military 4x8 50kg curls 3x10 18kg pg 10 reps med 22kg crunches med vægt 3x10 70kg i maskine calf raise 3x10 med 190kgseated calf raise 4x10 50kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 6, 2011 Author Report Share Posted December 6, 2011 løb, 2mins gang 3 løb x3 og 30 mins rygcrawl teknik :) Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 8, 2011 Author Report Share Posted December 8, 2011 træningen er præget(eller manglen) af at jeg bruger meget tid på at læse til eksaminerne Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 10, 2011 Author Report Share Posted December 10, 2011 slapper af i weekenden, og så tilbage til træningsrutinerne på mandag :) Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 12, 2011 Author Report Share Posted December 12, 2011 Squat 5x5 92.5kg stifflegged deadlift 5x5 137.5kg (ved ikke hvad der skete, gik mega godt efter pause, kan nok godt tage 140kg næste uge) bænk 5x5 95kg yates rows 4x8 136kg military 5x5 57.5kg curls 4x8 22kg crunches med vægt 3x10 70kg i maskine calf raise 3x10 med 206kg seated calf raise 4x10 55kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 13, 2011 Author Report Share Posted December 13, 2011 løb: 4mins løb 2 gang 3 gentagelsersvømning: 30 mins crawl og bryst teknik Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 15, 2011 Author Report Share Posted December 15, 2011 (edited) Squat 5x5 92.5kg stifflegged deadlift 5x5 137.5kg bænk 5x5 95kg yates rows 4x8 136kg military 5x5 60kgcurls 4x8 22kg crunches med vægt 3x10 70kg i maskine calf raise 3x10 med 208kg seated calf raise 4x10 57.5kg4mins løb 2 gang 3 gentagelser Edited December 15, 2011 by troels92 Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 18, 2011 Author Report Share Posted December 18, 2011 træningen er rykket til imorgen Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 20, 2011 Author Report Share Posted December 20, 2011 Squat 5x5 95kg goodmornings 5x5 120kg bænk 5x5 97.5kg one arm rows 55kg 3x8 military 3x8 50kg curls 4x8 22kg crunches med vægt 3x10 70kg i maskine calf raise 3x10 med 210kg seated calf raise 4x10 57.5kg Quote Link to comment Share on other sites More sharing options...
troels92 Posted December 22, 2011 Author Report Share Posted December 22, 2011 Squat 5x5 95kg stifflegged deadlift 5x5 137.5kg bænk 5x5 97.5kg yates rows 4x8 136kg military 3x8 55kg curls 4x8 22kg og 2 sæt med 20 crunches med vægt 3x10 70kg i maskine calf raise 3x10 med 208kg seated calf raise 4x10 57.5kg planken med bw+2½ i 2 mins og 33 sekunder Quote Link to comment Share on other sites More sharing options...
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