Ulla Jensen Posted April 19, 2013 Author Report Share Posted April 19, 2013 Fredag 19 APR:Bænkpres:1 x 5 @ 20 kg1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 37,5 kg1 x 5 @ 37,5 kg1 x 5 @ 37,5 kgSmal Bænkpres:1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 35 kg1 x 5 @ 35 kg1 x 5 @ 35 kgSkulderpres:1 x 5 @ 20 kg1 x 5 @ 22,5 kg1 x 5 @ 25 kg1 x 3 @ 27,5 kg1 x 5 @ 25 kgBent Over DB Shrugs:1 x 6 @ 10/10 kg1 x 6 @ 13/13 kg1 x 6 @ 16/16 kg1 x 6 @ 16/16 kgLateral Raise:1 x 6 @ 4/4 kg1 x 6 @ 5/5 kg1 x 6 @ 5/5 kg1 x 6 @ 5/5 kgTate Press:1 x 6 @ 6/6 kg1 x 6 @ 7/7 kg1 x 6 @ 7/7 kg1 x 6 @ 7/7 kgDips:1 x 5 @ BW1 x 3 @ BW + 3 @ lilla elastik1 x 2 @ BW + 4 @ lilla elastik1 x 1 @ BW + 5 @ lilla elastikIntervalløb:8 x 20/10 sek @ 16 km/t8 x 20/10 sek @ 15,5 km/t8 x 20/10 sek @ 15,5 km/t16 km/t var tilsyneladende for voldsom en start med den smule opvarmning jeg laver. Det husker jeg til næste gang. Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 21, 2013 Author Report Share Posted April 21, 2013 Søndag 21 APR:Squat med bands:1 x 6 @ 20 kg1 x 4 @ 30 kg1 x 4 @ 35 kg1 x 4 @ 35 kg1 x 4 @ 30 kg1 x 4 @ 30 kg1 x 4 @ 30 kgDødløft fra klods (lige under knæ):1 x 6 @ 40 kg1 x 4 @ 70 kg1 x 4 @ 70 kg1 x 3 @ 80 kg1 x 4 @ 70 kgStivbenet dødløft:1 x 6 @ 40 kg1 x 6 @ 50 kg1 x 6 @ 55 kg1 x 6 @ 60 kgBenpres:1 x 6 @ 65 kg1 x 6 @ 75 kg1 x 6 @ 75 kg1 x 6 @ 75 kgPullups:1 x 6 @ BW1 x 6 @ BW1 x 6 @ BW1 x 6 @ BW - lidt hjælp på den sidste.Bent Over Row:1 x 6 @ 20 kg1 x 6 @ 22,5 kg1 x 6 @ 25 kg1 x 6 @ 25 kgBB Curls:1 x 6 @ lille EZ + 10 kg1 x 6 @ lille EZ + 10 kg1 x 6 @ lille EZ + 10 kg1 x 6 @ lille EZ + 10 kgSideplanken:1 x 45/45 sek @ BW1 x 45/45 sek @ BW Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 22, 2013 Author Report Share Posted April 22, 2013 Mandag 22 APR:Bænkpres:1 x 8 @ 20 kg1 x 8 @ 30 kg1 x 8 @ 35 kg1 x 8 @ 37,5 kg1 x 6 @ 37,5 kgA1. DB Skulderpres:1 x 8 @ 10/10 kg1 x 8 @ 10/10 kg1 x 8 @ 9/9 kg1 x 8 @ 9/9 kgA2. DB Incline Pres:1 x 8 @ 10/10 kg1 x 8 @ 10/10 kg1 x 8 @ 9/9 kg1 x 8 @ 9/9 kg A3. DB Bænkpres: 1 x 8 @ 10/10 kg1 x 8 @ 10/10 kg1 x 8 @ 10/10 kg1 x 8 @ 10/10 kg Facepulls: 1 x 12 @ 25 kg1 x 12 @ 30 kg1 x 12 @ 30 kg1 x 12 @ 30 kg Rear Lateral Raise: 1 x 12 @ 4/4 kg1 x 10 @ 5/5 kg1 x 12 @ 4/4 kg1 x 12 @ 4/4 kg Fransk Pres: 1 x 12 @ 13,3 kg1 x 12 @ 13,3 kg1 x 12 @ 13,3 kg1 x 12 @ 13,3 kg Decline Situps: 1 x 12 @ BW1 x 12 @ BW1 x 12 @ BW1 x 12 @ BW Intervalløb: 8 x 20/10 sek @ 15 km/t8 x 20/10 sek @ 15,5 km/t8 x 20/10 sek @ 16 km/t Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 23, 2013 Author Report Share Posted April 23, 2013 Tirsdag 23 APR:Squat: 1 x 7 @ 20 kg1 x 7 @ 30 kg1 x 7 @ 35 kg1 x 5 @ 37,5 kg1 x 7 @ 35 kgSynes squatten er gået lidt i stå. :-/Dødløft: 1 x 7 @ 40 kg1 x 7 @ 55 kg1 x 7 @ 60 kg1 x 7 @ 65 kg1 x 2 @ 70 kg1 x 4 @ 65 kgGoodmornings:1 x 10 @ 20 kg1 x 10 @ 25 kg1 x 10 @ 25 kg1 x 10 @ 20 kgLunges:1 x 10/10 @ 20 kg1 x 10/10 @ 25 kg1 x 6/6 @ 27,5 kg1 x 10/10 @ 25 kgPullups:1 x 8 @ BW1 x 5 @ BW + 5 @ blå elastik1 x 4 @ BW + 3 @ blå elastik1 x 6 @ blå elastikOA DB Row:1 x 10/10 @ 18,5 kg1 x 10/10 @ 18,5 kg1 x 10/10 @ 18,5 kg1 x 10/10 @ 18,5 kgHammer Curl:1 x 10 @ 7/7 kg1 x 10 @ 8/8 kg1 x 10 @ 8/8 kg1 x 10 @ 8/8 kgPlanken:1 x 45 sek @ 15 kg1 x 45 sek @ 15 kg Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 24, 2013 Author Report Share Posted April 24, 2013 Onsdag 24 APR:Svømning: Ca. 1000 m. Heraf 600 m ren bryst. Derefter skiftevis 25 m crawl og 25 m bryst, bare lige for at prøve crawlen, og den flød faktisk rimelig godt, så det kan være jeg skal til at svømme lidt mere. Så nu er jeg klar til både roklub og kajakklub, det glæder jeg mig til! Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 25, 2013 Author Report Share Posted April 25, 2013 (edited) Torsdag 25 APR:Bænkpres:1 x 5 @ 20 kg1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 37,5 kg1 x 4 @ 40 kg1 x 5 @ 37,5 kg1 x 5 @ 37,5 kgSmal bænkpres:1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 37,5 kg1 x 5 @ 35 kg1 x 5 @ 35 kg1 x 5 @ 35 kgSkulderpres:1 x 5 @ 20 kg1 x 5 @ 25 kg1 x 4 @ 27,5 kg1 x 5 @ 25 kg1 x 5 @ 25 kgBent Over DB Shrugs:1 x 6 @ 13/13 kg1 x 6 @ 18,5/18,5 kg1 x 6 @ 18,5/18,5 kg1 x 6 @ 18,5/18,5 kgLateral Raise: 1 x 6 @ 5/5 kg1 x 6 @ 6/6 kg1 x 6 @ 5/5 kg1 x 6 @ 5/5 kgTate Press:1 x 6 @ 7/7 kg1 x 6 @ 8/8 kg1 x 6 @ 8/8 kg1 x 6 @ 8/8 kgDips: 1 x 6 @ BW1 x 5 @ BW1 x 4 @ BW1 x 3 @ BW + 3 @ lilla elastikIntervalløb:8 x 20/10 sek @ 15 km/t8 x 20/10 sek @ 16 km/t8 x 20/10 sek @ 16,5 km/t Edited April 25, 2013 by Ulla Jensen Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 25, 2013 Author Report Share Posted April 25, 2013 (edited) Torsdag 25 APR:Ganske kort tur i svømmehallen, men der blev for meget zigzag-svømning over det, så det gad jeg ikke.Svømning: 100 m bryst. 8 x (25 m bryst + 25 m crawl) Edited April 25, 2013 by Ulla Jensen Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 26, 2013 Author Report Share Posted April 26, 2013 (edited) Fredag 26 APR:Front Squat: 1 x 5 @ 20 kg1 x 5 @ 25 kg1 x 5 @ 27,5 kg1 x 5 @ 30 kg1 x 5 @ 30 kgTeknikken blev stille og roligt bedre i løbet af sættene.Box Squat:1 x 5 @ 30 kg1 x 5 @ 32,5 kg1 x 5 @ 35 kg1 x 5 @ 35 kgDet duede bare slet ikke i dag. Stepups:1 x 5/5 @ 20 kg1 x 5/5 @ 30 kg1 x 5/5 @ 30 kg1 x 5/5 @ 30 kg1 x 5/5 @ 35 kg1 x 5/5 @ 40 kgSingle Leg Prisoner Back Extension:1 x 12/12 @ BW1 x 12/12 @ BW1 x 12/12 @ BW1 x 12/12 @ BWHanging Leg Raise: 1 x 12 @ BW1 x 9 @ BW1 x 12 @ BW1 x 12 @ BWJeg haaader det!Chest Supported Row:1 x 12 @ 13/13 kg1 x 12 @ 13/13 kg1 x 12 @ 13/13 kg1 x 12 @ 13/13 kgStatisk Decline Situp:1 x 45 sek @ BW1 x 30 sek @ BWDesuden blev fedtprocenten målt i dag. Den er faldet med 1,5 i løbet af de første fem uger, så det er godkendt. Så må vi se, hvad der kan udrettes på de sidste 4 uger. Edited April 26, 2013 by Ulla Jensen Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 27, 2013 Author Report Share Posted April 27, 2013 Lørdag 27 APR:Squat med bands:1 x 4 @ 20 kg1 x 4 @ 30 kg1 x 4 @ 35 kg1 x 4 @ 37,5 kg1 x 4 @ 35 kg1 x 5 @ 35 kgDødløft fra boks:- Lige under knæ1 x 4 @ 50 kg1 x 4 @ 70 kg1 x 4 @ 75 kg1 x 4 @ 77,5 kg1 x 4 @ 80 kgStivbenet dødløft:1 x 6 @ 60 kg1 x 6 @ 60 kg1 x 6 @ 60 kg1 x 6 @ 60 kgBenpres:1 x 6 @ 70 kg1 x 6 @ 70 kg1 x 6 @ 70 kg1 x 6 @ 70 kgBent Over Row:1 x 6 @ 25 kg1 x 6 @ 27,5 kg1 x 6 @ 27,5 kg1 x 6 @ 27,5 kgBB Curl:1 x 6 @ 15,8 kg1 x 6 @ 18,3 kg1 x 6 @ 20,8 kg1 x 6 @ 20,8 kgPullups:1 x 6 @ BW1 x 6 @ BW1 x 6 @ BW1 x 6 @ BWOg så skulle jeg ha' løbet intervaller, men der var bare et eller andet i venstre underben/fod som ikke ville samarbejde. Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 29, 2013 Author Report Share Posted April 29, 2013 Mandag 29 APR:Squat: 1 x 7 @ 20 kg1 x 7 @ 30 kg1 x 7 @ 35 kg1 x 7 @ 37,5 kg1 x 5 @ 40 kg - det var ikke alle reps, der var lige pæne. Dødløft:1 x 5 @ 40 kg1 x 7 @ 60 kg1 x 5 @ 65 kg1 x 4 @ 65 kgingen juice i benene. :-/Goodmornings:1 x 10 @ 20 kg1 x 10 @ 25 kg1 x 10 @ 25 kgLunges:1 x 10/10 @ 25 kg1 x 10/10 @ 27,5 kg1 x 7/7 @ 30 kgPullups:1 x 7 @ BW1 x 5 @ BW + 5 @ blå elastik1 x 5 @ BWOA DB Row:1 x 10/10 @ 18,5 kg1 x 10/10 @ 18,5 kg1 x 10/10 @ 18,5 kgHammer Curl:1 x 10 @ 8/8 kg1 x 10 @ 8/8 kg1 x 10 @ 8/8 kgPlanken:1 x 45 sek @ 15 kg1 x 45 sek @ 15 kg Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted April 30, 2013 Author Report Share Posted April 30, 2013 Tirsdag 30 APR:Bænkpres:1 x 8 @ 20 kg1 x 8 @ 30 kg1 x 8 @ 35 kg1 x 8 @ 37,5 kg1 x 6 @ 37,5 kgA1. DB Skulderpres:1 x 8 @ 10/10 kg1 x 8 @ 10/10 kg1 x 8 @ 10/10 kgA2. DB Incline Press:1 x 8 @ 10/10 kg1 x 8 @ 10/10 kg1 x 8 @ 10/10 kgA3. DB Bænkpres:1 x 8 @ 10/10 kg1 x 8 @ 10/10 kg1 x 8 @ 10/10 kgFacepulls:1 x 12 @ 30 kg1 x 12 @ 35 kg1 x 12 @ 30 kgRear Lateral Raise:1 x 12 @ 5/5 kg1 x 10 @ 5/5 kg1 x 10 @ 5/5 kgFransk Pres:1 x 12 @ lille EZ + 5 kg1 x 12 @ lille EZ + 5 kg1 x 12 @ lille EZ + 5 kgDecline Situps:1 x 12 @ BW1 x 12 @ BW1 x 12 @ BWIntervalløb:8 x 20/10 @ 14,5 km/t8 x 20/10 @ 15,5 km/t8 x 20/10 @ 16,5 km/t Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 1, 2013 Author Report Share Posted May 1, 2013 Onsdag 1 MAJ:Squat med bands:1 x 4 @ 20 kg1 x 4 @ 30 kg1 x 4 @ 35 kg1 x 4 @ 37,5 kg1 x 4 @ 37,5 kgDødløft fra boks:- lige under knæ.1 x 4 @ 50 kg1 x 4 @ 70 kg1 x 4 @ 75 kg1 x 4 @ 80 kg1 x 2 @ 85 kgStivbenet dødløft:1 x 6 @ 60 kg1 x 6 @ 60 kg1 x 6 @ 60 kg1 x 6 @ 60 kgBenpres:1 x 6 @ 70 kg1 x 6 @ 80 kg1 x 6 @ 85 kg1 x 6 @ 85 kgPullups:1 x 6 @ BW1 x 6 @ BW1 x 6 @ BW1 x 6 @ BWBent Over Row:1 x 6 @ 27,5 kg1 x 6 @ 30 kg1 x 6 @ 27,5 kg1 x 6 @ 27,5 kgEZ Curl:1 x 6 @ 20,8 kg1 x 6 @ 20,8 kg1 x 6 @ 20,8 kg1 x 6 @ 20,8 kgSideplanke:1 x 45/45 sek @ BW1 x 45/45 sek @ BW Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 2, 2013 Author Report Share Posted May 2, 2013 Torsdag 2 MAJ:Bænkpres:1 x 5 @ 20 kg1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 40 kg1 x 4 @ 42,5 kg1 x 5 @ 40 kg1 x 5 @ 41 kgSmal Bænkpres:1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 35 kg1 x 5 @ 35 kg1 x 5 @ 35 kgSkulderpres:1 x 5 @ 20 kg1 x 5 @ 25 kg1 x 5 @ 25 kg1 x 4 @ 27,5 kg1 x 5 @ 25 kgBent Over DB Shrugs:1 x 6 @ 16/16 kg1 x 6 @ 16/16 kg1 x 6 @ 16/16 kg1 x 6 @ 16/16 kgLateral Raise:1 x 6 @ 5/5 kg1 x 6 @ 6/6 kg1 x 6 @ 6/6 kg1 x 6 @ 6/6 kgTate Press:1 x 6 @ 7/7 kg1 x 6 @ 8/8 kg1 x 6 @ 8/8 kg1 x 6 @ 8/8 kgDips:1 x 6 @ BW1 x 4 @ BW1 x 4 @ BW1 x 3 @ BWFinisher: 4 runder af: 2 x prowler @ 20 kg (high/low)20 KB Swings @ 20 kg45 sek pauseAlternativ til intervalløbet. Mit første møde med prowleren, nøj mine ben var døde bagefter. Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 3, 2013 Author Report Share Posted May 3, 2013 Fredag 3 MAJ:Front Squat:1 x 5 @ 20 kg1 x 5 @ 25 kg1 x 5 @ 30 kg1 x 5 @ 30 kg1 x 5 @ 32,5 kgBox Squat:1 x 5 @ 20 kg1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 37,5 kg1 x 5 @ 37,5 kgStepups:1 x 5/5 @ 20 kg1 x 5/5 @ 30 kg1 x 5/5 @ 35 kg1 x 5/5 @ 40 kg1 x 5/5 @ 42,5 kgSingle Leg Prisoner Back Extensions:1 x 12/12 @ BW1 x 12/12 @ BW1 x 12/12 @ BW1 x 12/12 @ BWChest Supported Row:1 x 12 @ 13/13 kg1 x 12 @ 13/13 kg1 x 12 @ 13/13 kg1 x 12 @ 13/13 kgHanging Leg Raise:1 x 9 @ BW1 x 12 @ BW1 x 11 @ BW1 x 9 @ BWStatisk Decline Situp:1 x 30 sek @ BW1 x 30 sek @ BW Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 5, 2013 Author Report Share Posted May 5, 2013 Weekenden 4.-5 MAJ:Weekenden er blevet brugt på rokursus. Så der er blevet brugt lidt tid både i ergometer og på vandet, og det har været skønt! Bagdelen er en smule øm af de hårde træsæder, men derudover glæder jeg mig til at komme rigtigt i gang. Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 12, 2013 Author Report Share Posted May 12, 2013 (edited) Mandag 6 MAJ:Squat:1 x 3 @ 20 kg1 x 3 @ 30 kg1 x 3 @ 35 kg1 x 3 @ 37,5 kg1 x 3 @ 40 kg1 x 3 @ 42,5 kg1 x 3 @ 42,5 kg1 x 3 @ 43,5 kgDødløft:1 x 3 @ 40 kg1 x 3 @ 50 kg1 x 3 @ 60 kg1 x 3 @ 65 kg1 x 3 @ 67,5 kg1 x 3 @ 70 kg1 x 2 @ 72,5 kg1 x 3 @ 72,5 kgDB Front Squat:1 x 4 @ 21 kg1 x 4 @ 23,5 kg1 x 4 @ 26 kg1 x 4 @ 26 kgPullups:1 x 6 @ BW1 x 6 @ BW1 x 6 @ BW1 x 6 @ BWPlanken:1 x 90 sek @ BW1 x 60 sek @ BW1 x 60 sek @ BWBænkpres:1 x 5 @ 20 kg1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 37,5 kg1 x 5 @ 40 kg1 x 5 @ 41 kg1 x 5 @ 41 kgA1. DB Skulderpres:1 x 6 @ 10,5 kg1 x 6 @ 10,5 kg1 x 6 @ 10,5 kg1 x 6 @ 10,5 kgA2. DB Incline Press:1 x 6 @ 10,5 kg1 x 6 @ 10,5 kg1 x 6 @ 13 kg1 x 6 @ 10,5 kgA3. DB Bænkpres:1 x 6 @ 10,5 kg1 x 6 @ 10,5 kg1 x 6 @ 13 kg1 x 6 @ 13 kgFredag 10 MAJ:Ferie-intervalløb:15 x ca. 100 mTempo og pauser var frit fra hoften, men pulsen kom op. Edited May 12, 2013 by Ulla Jensen Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 12, 2013 Author Report Share Posted May 12, 2013 Lørdag 11 MAJ:Efter en uges familieferie var det på tide at komme afsted igen. Front Squat:1 x 6 @ 20 kg1 x 6 @ 25 kg1 x 6 @ 30 kg1 x 6 @ 32,5 kg1 x 6 @ 32,5 kgDødløft:1 x 6 @ 50 kg1 x 6 @ 55 kg1 x 6 @ 60 kg1 x 6 @ 65 kg1 x 5 @ 70 kgDB Stivbenet Dødløft:1 x 6 @ 26/26 kg1 x 6 @ 28,5/28,5 kg1 x 6 @ 28,5/28,5 kg1 x 6 @ 28,5/28,5 kgLeg Curl:1 x 6 @ 25 kg1 x 6 @ 25 kg1 x 6 @ 30 kg1 x 6 @ 30 kgPullups:1 x 6 @ BW1 x 5 @ BW1 x 5 @ BW1 x 5 @ BWOA DB Row:1 x 6/6 @ 18,5 kg1 x 6/6 @ 21 kg1 x 6/6 @ 21 kg1 x 6/6 @ 21 kgT2B:1 x 6 @ BW1 x 6 @ BW1 x 6 @ BW1 x 6 @ BWDecline Situps:1 x 6 @ 5 kg1 x 6 @ 5 kg1 x 6 @ 5 kg1 x 6 @ 5 kg Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 12, 2013 Author Report Share Posted May 12, 2013 Søndag 12 MAJ:Bænkpres:6 @ 20 kg3 @ 30 kg3 @ 35 kg3 @ 37,5 kg3 @ 40 kg3 @ 41 kg3 @ 42,5 kg3 @ 43,5 kg - PR! (Så vidt jeg husker).Smal Bænkpres:3 @ 30 kg3 @ 35 kg3 @ 37,5 kg3 @ 38,5 kg3 @ 38,5 kg3 @ 38,5 kgSkulderpres:1 x 4 @ 20 kg1 x 4 @ 25 kg1 x 4 @ 26 kg1 x 4 @ 27,5 kg1 x 4 @ 28,5 kgDB Floorpress:1 x 6 @ 10,5/10,5 kg1 x 6 @ 13/13 kg1 x 6 @ 13/13 kg1 x 6 @ 13/13 kgLateral Raise:1 x 6 @ 6/6 kg1 x 6 @ 5/5 kg1 x 6 @ 5/5 kg1 x 6 @ 5/5 kgTriceps Rope Pushdown:1 x 6 @ 25 kg1 x 6 @ 30 kg1 x 6 @ 27,5 kg1 x 6 @ 27,5 kgDips:1 x 5 @ BW1 x 4 @ BW1 x 4 @ BW1 x 3 @ BW Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 13, 2013 Author Report Share Posted May 13, 2013 Mandag 13 MAJ:Squat: 1 x 5 @ 20 kg1 x 5 @ 30 kg1 x 5 @ 35 kg1 x 5 @ 37,5 kg1 x 5 @ 37,5 kg1 x 5 @ 37,5 kgDødløft:1 x 5 @ 50 kg1 x 5 @ 60 kg1 x 5 @ 65 kg1 x 5 @ 67,5 kg1 x 5 @ 65 kg1 x 5 @ 65 kgDB Front Squat:1 x 6 @ 21 kg1 x 6 @ 26 kg1 x 3 @ 26 kg Pullups:1 x 5 @ BW1 x 5 @ BW1 x 5 @ BWOA DB Row:1 x 6/6 @ 21 kg1 x 6/6 @ 21 kg1 x 6/6 @ 21 kgEZ Curls:1 x 6 @ 20,8 kg1 x 6 @ 20,8 kg1 x 6 @ 20,8 kgPlanken:1 x 90 sek @ BW1 x 60 sek @ BW1 x 60 sek @ BWDer var slet ingen power i kroppen i dag. Da jeg havde været hjemme i bad, skulle jeg ud på cyklen for at købe nogle ting - jeg var fuldstændigt færdig! Så er lidt spændt på kajakkurset i aften. Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 14, 2013 Author Report Share Posted May 14, 2013 Mandag 13 MAJ - aften:Første dag på kajakkursus. Det blev til ca. 7 km på åen, da vejret ikke rigtigt var til at komme på fjorden. Det var skønt og helt uden en svømmetur. Men kroppen var træt bagefter. Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 14, 2013 Author Report Share Posted May 14, 2013 Tirsdag 14 MAJ - formiddag:Bænkpres:1 x 7 @ 20 kg1 x 7 @ 30 kg1 x 7 @ 35 kg1 x 7 @ 37,5 kg1 x 7 @ 37,5 kgA1. DB Skulderpres:1 x 7 @ 10,5 kg1 x 7 @ 10,5 kg1 x 7 @ 10,5 kg1 x 7 @ 10,5 kgA2. DB Incline Press: 1 x 7 @ 10,5 kg1 x 7 @ 10,5 kg1 x 7 @ 10,5 kg1 x 7 @ 10,5 kgA3. DB Bænkpres:1 x 7 @ 10,5 kg1 x 7 @ 13 kg1 x 7 @ 13 kg1 x 7 @ 13 kgFacepulls:1 x 7 @ 25 kg1 x 7 @ 30 kg1 x 7 @ 35 kg1 x 7 @ 35 kgRear Lateral Raise:1 x 7 @ 6/6 kg1 x 7 @ 6/6 kg1 x 7 @ 6/6 kg1 x 7 @ 6/6 kgFransk Pres:1 x 7 @ 15,8 kg1 x 7 @ 15,8 kg1 x 7 @ 15,8 kg1 x 7 @ 15,8 kgRotator - indad- + udadrotation:1 x 10/10 @ 5 kg1 x 10/10 @ 5 kg1 x 10/10 @ 5 kg1 x 10/10 @ 5 kg Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 14, 2013 Author Report Share Posted May 14, 2013 Tirsdag 14 APR - frokost:intervalløb:Intervaller: 8 x 200 m Pause: 45 sek200 m @ 00:49 min200 m @ 00:45 min200 m @ 00:47 min200 m @ 00:45 min200 m @ 00:45 min200 m @ 00:44 min200 m @ 00:44 min200 m @ 00:45 minEgentligt ganske godt tilfreds i forhold til hvor lidt jeg har løbet udenfor. Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 16, 2013 Author Report Share Posted May 16, 2013 (edited) Onsdag 15 MAJ - eftermiddag:Frontsquat:1 x 8 @ 20 kg1 x 8 @ 30 kg1 x 8 @ 30 kg1 x 8 @ 30 kg1 x 8 @ 25 kgDødløft:1 x 8 @ 40 kg1 x 8 @ 55 kg1 x 8 @ 60 kg1 x 8 @ 60 kg1 x 8 @ 65 kgDB Stivbenet dødløft:1 x 8 @ 26/26 kg1 x 8 @ 26/26 kg1 x 8 @ 23,5/23,5 kg1 x 8 @ 23,5/23,5 kgLeg Curl:1 x 8 @ 35 kg1 x 8 @ 30 kg1 x 8 @ 30 kg1 x 8 @ 30 kgPullups:1 x 8 @ BW1 x 6 @ BW1 x 5 @ BW1 x 5 @ BWOA DB Row:1 x 8/8 @ 18,5 kg1 x 8/8 @ 21 kg1 x 8/8 @ 23,5 kg1 x 8/8 @ 21 kgHanging Leg Raise:1 x 8 @ BW1 x 8 @ BW1 x 8 @ BW1 x 9 @ BWDecline Situps:1 x 8 @ BW1 x 8 @ BW1 x 8 @ BW1 x 8 @ BW Edited May 16, 2013 by Ulla Jensen Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 16, 2013 Author Report Share Posted May 16, 2013 (edited) Onsdag 15 MAJ - aften:Anden dag på kajakkursus. Ca. 8 km roning på åen - igen uden at vælte! :-) Edited May 16, 2013 by Ulla Jensen Quote Link to comment Share on other sites More sharing options...
Ulla Jensen Posted May 17, 2013 Author Report Share Posted May 17, 2013 Torsdag 16 MAJ:10 km på fjorden i fire-årers inrigger. :-) Lækkert vejr. Quote Link to comment Share on other sites More sharing options...
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