Zane Posted January 26, 2011 Report Share Posted January 26, 2011 Vil nu forsøge at flytte min træningsdagbog fra Mayland til Mol.Køn: mandFødt: 1955Højde: 181 cmVægt: 99 kgTræningsmål: Fysisk og psykisk velvære.Korte mål: 1. at skifte de str 94 arbejdsbukser jeg har brugt de sidste par år med de tidligere str 91. 2. et taljemål på under 90 cm. Det skal dog foregå langsomt, for i min alder er det ekstremt nemt og hurtigt at tabe muskelmasse, men uendeligt besværligt og langsomt at opbygge samme.Træningsprogram pt:Søndag: skuldre + maveMandag: armeTirsdag: benTorsdag: bryst + maveFredag: rygdesuden cardio 4-5 gange om ugen. Quote Link to comment Share on other sites More sharing options...
Zane Posted January 27, 2011 Author Report Share Posted January 27, 2011 Tilføjer fysiske mål i cm primo januar, med idealmålene for perfekt symmetri i parentes:-)Bryst: 117 (123,5)Talje: 104 (86,5)Hofte: 105 (105)Overarm: 40 (44.5)Underarm 32 (36)Lår: 60 (65,5)Læg: 41 (42) Quote Link to comment Share on other sites More sharing options...
Zane Posted January 27, 2011 Author Report Share Posted January 27, 2011 Torsdag 27.01.11Rotator CuffSiddende indadfører: 2 x 15 a 10 kgSiddende udadfører: 2 x 15 a 5 kgStående indadfører: 2 x 15 a 10 kgStående udadfører: 2 x 15 a 5 kg.Bench Presses1 x 20 a 20 kg1 x 12 a 40 kg5 x 6 a 60 kgIncline Bench Presses5 x 8 a 40 kgDecline Bench Presses5 x 7 a 50 kgPec Deck5 x 12 a 25 kgCable Crossovers5 x 8 a 15 kgNautilus Crunches3 x 20 a 30 kgReverse Crunches3 x 15 a BWHyper Extensions2 x 15 a BW Quote Link to comment Share on other sites More sharing options...
heffehurtig Posted January 27, 2011 Report Share Posted January 27, 2011 Velkommen til og go' træning Quote Link to comment Share on other sites More sharing options...
Zane Posted January 28, 2011 Author Report Share Posted January 28, 2011 heffehurtig - tak skal du have Torsdag 27.01.11 (fortsat)Cardio:45 min. Treadmill - steady5.2 km/t6% incline371 kcalStretches:BPW - 2 x 20 sec. Quote Link to comment Share on other sites More sharing options...
Zane Posted January 28, 2011 Author Report Share Posted January 28, 2011 Fredag 28.01.11Gulvtæppe:3 x 15 a BWUni Swiss Bækkenløft:3 x 10 a BWBridge3 x 30 sec a BWSidebridge:3 x 15 sec a BWBB Bent Rows:1 x 20 a 20 kg1 x 12 a 40 kg5 x 8 a 50 kgChins:1 x 3 a BW4 x 2 a BWUni DB Bent Rows:5 x 8 a 30 kgSeated Pulley Rows:5 x 10 a 45 kgWG Lat Pulldowns:5 x 10 a 45 kgHyper Extensions:3 x 8 a 5 kgCardio:20 min. Treadmill - interval5,2 km/t5% / 10% incline225 kcal. Quote Link to comment Share on other sites More sharing options...
Zane Posted January 30, 2011 Author Report Share Posted January 30, 2011 Søndag 30.01.11.Rotator Cuff:Siddende indadfører 2 x 16 a 10 kgSiddende udadfører 2 x 16 a 5 kgStående indadfører 2 x 16 a 10 kgStående udadfører 2 x 16 a 5 kgArnold Presses:5 x 6 a 17,5 kgLeaning Lateral Raises: 5 x 8 a 6 kgUpright Rows:5 x 8 a 27,5 kgReverse Pec Deck:3+3 x 10 a 25 kgDB Shrugs:5 x 8 a 27,5Nautilus Crunches:3 x 20 a 32,3 kgAirbike Crossover Crunches:3 x 8 a BWCardio:30 min. - steadyCykling L6230 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted January 31, 2011 Author Report Share Posted January 31, 2011 Mandag 31.01.11.Uni Swiss Bækkenløft3 x 10 a BWBridge3 x 30 sec a BWSide Bridge3 x 15 sec a BWEZ Lying Triceps Extensions1 x 20 a 12,5 kg5 x 8 a 32,5 kgTriceps Pushdowns5 x 8 a 50 kgRope Overhead Extensions5 x 12 a 20 kgEZ Standing Curls1 x 20 a 12,5 kg5 x 8 a 27,5 kgDB Incline Curls5 x 12 a 7,5 kgCable Preacher Curls5 x 8 a 30 kgBB Reverse Curls5 x 10 a 20 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted February 3, 2011 Author Report Share Posted February 3, 2011 Torsdag 03.02.11.Missede et benpas pga. kursus tirsdag og onsdag, men i dag stod den på:Rotator Cuff:Siddende indadfører 3 x 17 a 10 kgSiddende udadfører 3 x 17 a 5 kgStående indadfører 2 x 17 a 10 kgStående udadfører 2 x 17 a 5 kgBench Presses:1 x 20 a 20 kg1 x 12 a 40 kg5 x 8 a 60 kgIncline Bench Presses:5 x 6 a 42,5 kgDecline Bench Presses:5 x 8 a 50 kgPec Deck:5 x 8 a 30 kgCable Crossovers:5 x 8 a 17 kgNautilus Crunches:3 x 20 a 34,5 kgReverse Crunches:3 x 18 a BWHyper Extensions:2 x 15 a BWCardio:50 min. steady Treadmill5,2 km/t6% incline410 kcalStretches:2 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted February 4, 2011 Author Report Share Posted February 4, 2011 Fredag 04.02.11Gulvtæppe:3 x 15 a BWUni Swiss Bækkenløft:3 x 10 a BWBridge:3 x 40 sec. a BWSide Bridge:3 x 20 sec. a BWBB Bent Rows:1 x 20 a 22,5 kg1 x 12 a 42,5 kg5 x 8 a 52,5 kgChins:2 x 3 a BW3 x 2 a BWUni DB Bent Rows:5 x 8 a 32,5 kgSeated Pulley Rows:5 x 8 a 47,5 kgWG Pulldowns:5 x 8 a 47,5 kgHyper Extensions:3 x 9 a 5 kgCardio:20 min. interval Treadclimber4,5 km/t228 kcalStretches:2 x 2o sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted February 6, 2011 Author Report Share Posted February 6, 2011 Søndag 06.02.11Rotator Cuff:Stående indadfører 2 x 18 a 10 kgStående udadfører 2 x 18 a 5 kgSiddende indadfører 2 x 18 a 10 kgSiddende udadfører 2 x 18 a 5 kgArnold Presses:1 x 12 a 10 kg5 x 8 a 17,5 kgLeaning Lateral Raises:5 x 8 a 7 kgUpright Rows:5 x 8 a 30 kgReverse Pec Deck:3+3 x 12 a 27 kgDB Shrugs:5 x 8 a 30 kgNautilus Crunches:3 x 20 a 36 kgAir Bike Crossover Crunches:3 x 10 a BWCardio:50 min steady cyklingL6426 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted February 7, 2011 Author Report Share Posted February 7, 2011 Mandag 07.02.11.Vægt: 98,0kgBlodtryk: 124/76/68Uni Swiss Bækkenløft:3 x 10 a BWBridge3 x 45 sec. a BWSide Bridge:3 x 20 sec. a BWEZ Lying Triceps Extensions:1 x 20 a 15 kg5 x 8 a 35 kgTriceps Pushdowns:5 x 8 a 52 kgRope Overhead Extensions:5 x 10 a 25 kgEZ Standing Curls:1 x 20 a 15 kg5 x 8 a 30 kgDB Incline Curls:5 x 10 a 10 kgCable Preacher Curls:5 x 8 a 32 kgBB Reverse Curle:5 x 10 a 22,5 kgTripplesæt med:BB Wrist Curls:5 x 10 a 22,5 kgogBB Reverse Wrist Curls:5 x 10 a 22,5 kgCardio:25 min. interval cyklingL5 / L8253 kcalStretches:2 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted February 8, 2011 Author Report Share Posted February 8, 2011 (edited) Tirsdag 08.o2.Gulvtæppe:3 x 15 a BWUni Leg Extensions:5 x 10 a 27,7 kgLeg Curls:5 x 10 a 36 kgLeg Presses:5 x 12 a 90 kgLunges:3 x 8 a BWRomanian Deadlift:3 x 10 a 30 kgStanding Calf Raises:3 x 15 a 10 kgSeated Calf Raises:3 x 15 a 10 kgCardio:50 min. steady Treadmill5,3 km/t6% incline425 kcalStretches:2 x 20 sec. FB Edited February 8, 2011 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted February 10, 2011 Author Report Share Posted February 10, 2011 Torsdag 10.02.11.Rotator cuff:Stående indadfører 2 x 19 a 10 kgStående udadfører 2 x 19 a 5 kgSiddende indadfører 2 x 19 a 10 kgSiddende udadfører 2 x 19 a 5 kgBench Presses:1 x 20 a 22,5 kg1 x 12 a 42,5 kg5 x 8 a 62,5 kgIncline Bench Presses:5 x 8 a 42,5 kgDecline Bench Presses:5 x 8 a 52,5 kgPec Deck:5 x 8 a 33 kgCable Crossovers:5 x 8 a 18 kgNautilus Crunches:3 x 20 a 38,3 kgReverse Crunches:3 x 19 a BWHyper Extensions:2 x 15 a BWCardio:20 min. steady CrosstrainerL3201 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted February 11, 2011 Author Report Share Posted February 11, 2011 Fredag 11.02.11.Gulvtæppe:3 x 15 a BWUni Swiss Bækkenløft:3 x 10 a BWBridge:3 x 45 sec. a BWSide Bridge:3 x 20 sec. a BWBB Bent Rows:1 x 20 a 25 kg1 x 12 a 45 kg5 x 8 a 55 kgChins:2 x 3 a BW3 x 2 a BWUni DB Bent Rows:5 x 8 a 35 kgSeated Pulley Rows:5 x 8 a 50 kgWG Pulldowns:5 x 8 a 50 kgHyper Extensions:3 x 10 a 5 kgCardio:25 min. interval cyklingL5 / L9260 kcalStretches:2 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted February 13, 2011 Author Report Share Posted February 13, 2011 (edited) Søndag 13.02.11Rotator Cuff:Stående indadfører 2 x 20 a 10 kgStående udadfører 2 x 20 a 5 kgSiddende indadfører 2 x 20 a 10 kgSiddende udadfører 2 x 20 a 5kgArnold Presses:1 x 20 a 10 kg5 x 8 a 20kgLeaning Lateral Raises:5 x 8 a 8 kgBB Upright Rows:5 x 8 a 32,5 kgReverse Pec Deck:3+3 x 12 a 30 kgDB Shrugs:5 x 8 a 32,5 kgNautilus Crunches:3 x 20 a 40,5 kgAirbike Crossover Crunches:3 x 11 a BWCardio:50 min. steadu Treadmill5,3 km/t6% incline4o5 kcalStretches:3 x 20 sec. FB Edited February 13, 2011 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted February 14, 2011 Author Report Share Posted February 14, 2011 Mandag 14.02.11Vægt: 97,5 kgBlodtryk: 112/75/70Uni Swiss Bækkenløft:3 x 10 a BWBridge:3 x 50 sec. a BWSide Bridge:3 x 20 sec. a BWEZ Lying Triceps Extensions:1 x 20 a 17,5 kg5 x 8 a 37,5 kgTriceps Pushdowns:5 x 8 a 54 kgRope Overhead Extensions:5 x 10 a 30 kgEZ Standing Curls:1 x 20 a 12,5 kg5 x 8 a 32,5 kgDB Incline Curls:5 x 8 a 12,5 kgCable Preacher Curls:5 x 10 a 33 kgTrippleset:Reverse Curls:5 x 10 a 25 kgWrist Curls:5 x 10 a 25 kgReverse Wrist Curls:5 x 10 a 25Cardio:25 min. interval Treadmill5,3 km/t5% / 10% incline222 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted February 15, 2011 Author Report Share Posted February 15, 2011 Tirsdag 15.02.11Gulvtæppe:3 x 15 a BWUni Leg Extensions:5 x 11 a 27,5 kgLeg Curls:5 x 11 a 36 kgLeg Presses:5 x 12 a 95 kgLunges:3 x 10 a BWRomanian Deadlifts:3 x 11 a 30 kgStanding Calf Raises:3 x 15 a 12,5 kgSeated Calf Raises:3 x 15 a 12,5 kgCardio:50 min steady cyklingL6423 kcalStretches:2 x 20 sec. BPW Quote Link to comment Share on other sites More sharing options...
Zane Posted February 17, 2011 Author Report Share Posted February 17, 2011 Torsdag 17.02.11.Rotator Cuff:Stående indadfører 2 x 15 a 11 kgStående udadfører 2 x 15 a 6 kgSiddende indadfører 2 x 15 a 11 kgSiddende udadfører 2 x 15 a 6 kgBench Presses:1 x 20 a 25 kg1 x 12 a 45 kg5 x 8 a 65 kgIncline Bench Presses:5 x 8 a 45 kgDecline Bench Presses:5 x 8 a 55 kgPec Deck:5 x 8 a 35 kgCable Crossovers:5 x 8 a 19 kgNautilus Crunches:3 x 20 a 43 kgReverse Crunches:3 x 20 a BWHyper Extensions:2 x 15 a BWCardio:20 min. steady Treadmill5,5 km/t6% incline180 kcalStretches:2 x 20 sec. BPW Quote Link to comment Share on other sites More sharing options...
Zane Posted February 18, 2011 Author Report Share Posted February 18, 2011 Fredag 18.02.11.Uni Swiss Bækkenløft:3 x 10 a BWBridge:3 x 50 sec. a BWSide Bridge:3 x 20 sec. a BWBB Bent Rows:1 x 20 a 25 kg1 x 12 a 45 kg5 x 8 a 57,5 kgChins:4 x 3 a BW1 x 2 a BWUni DB Bent Rows:5 x 8 a 37,5 kgSeated Pulley Rows:5 x 8 a 52,5 kgWG Pulldowns:5 x 8 a 52,5 kgHyper Extensions:3 x 12 a 5 kgCardio:45 min. steady cyklingL6393 kcalStretches:2 x 20 sec. FBIkke overvældende meget træningsenergi de sidste par dage....Skyldes nok at den forhadte sne og kulde er vendt stærkt tilbage Quote Link to comment Share on other sites More sharing options...
Zane Posted February 20, 2011 Author Report Share Posted February 20, 2011 (edited) Søndag 20.02.11.Rotator Cuff:Stående indadfører 2 x 16 a 11 kgStående udadfører 2 x 16 a 6 kgSiddende indadfører 2 x 16 a 11 kgSiddende udadfører 2 x 16 a 6 kgArnold Press:1 x 20 a 12,5 kg5 x 8 a 22,5 kgLeaning Lateral Raises:5 x 10 a 8 kgUpright Row:5 x 8 a 35 kgReverse Pec Deck:3+3 x 12 a 31 kgDB Shrugs:5 x 8 a 35 kgNautilus Crunches:3 x 20 a 45,3 kgAirbike Crossover Crunches:3 x 11 a BWCardio:20 min. steady CrosstrainerL3204 kcalStretches:2 x 20 sec. BPW Edited February 20, 2011 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted February 21, 2011 Author Report Share Posted February 21, 2011 Mandag 21.02.11.Vægt: 97,4 kgBlodtryk: 112/70/70Uni Swiss Bækkenløft:3 x 10 a BWBridge:3 x 50 sec. a BWSide Bridge:3 x 20 sec a BWEZ Lying Triceps Extensions:1 x 20 a 17,5 kg5 x 8 a 40 kgTriceps Pushdowns:5 x 8 a 56 kgRope Overhead Extensions:5 x 10 a 32 kgEZ Standing Curls:1 x 20 a 15 kg5 x 7 a 35 kgDB Incline Curls:5 x 10 a 12,5 kgCable Preacher Curls:5 x 10 a 34 kgTrippelset:Reverse Curls:5 x 11 a 25 kgWrist Curls:5 x 11 a 25 kgReverse Wrist Curls:5 x 11 a 25 kgCardio:25 min. interval cyklingL5 / L9259 kcalStretches:2 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted February 22, 2011 Author Report Share Posted February 22, 2011 Tirsdag 22.02.11.Gulvtæppe:3 x 15 a BWUni Leg Extensions:5 x 12 a 27,5 kgLeg Curls:5 x 12 a 36Leg Presses:5 x 12 a 100 kgLunges:3 x 12 a BWRomanian Deadlifts:3 x 12 a 30 kgStanding Calf Raises:3 x 15 a 15 kgSeated Calf Raises:3 x 15 a 15 kgCardio:40 min. steady Treadmill5,5 km/t6% incline323 kcalStretches:3 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted February 24, 2011 Author Report Share Posted February 24, 2011 Torsdag 24.02.11.Bridge:2 x 60 sec. a BWRotator Cuff:Stående indadfører 2 x 17 a 11 kgStående udadfører 2 x 17 a 6 kgSiddende indadfører 2 x 17 a 11 kgSiddende udadfører 2 x 17 a 6 kgBench Presses:1 x 20 a 25 kg1 x 12 a 45 kg5 x 8 a 67,5 kgIncline Bench Presses:5 x 8 a 47,5 kgDecline Bench Presses:5 x 8 a 57,5 kgPec Deck:5 x 8 a 37,5 kgCable Crossovers:5 x 8 a 20 kgNautilus Crunches:3 x 20 a 47,5 kgReverse Crunches:3 x 22 a BWHyper Extensions:2 x 15 a BWCardio:40 min steady cyklingL6354 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted February 25, 2011 Author Report Share Posted February 25, 2011 Fredag 25.02.11.Gulvtæppe:3 x 15 a BWUni Swiss Bækkenløft:3 x 10 a BWSide Bridge:2 x 30 sec. a BWBB Bent Rows:1 x 20 a 25 kg1 x 12 a 45 kg5 x 8 a 60 kgChins:5 x 3 a BWUni DB Bent Rows:5 x 8 a 40 kgSeated Pulley Rows:5 x 8 a 55 kgWG Pulldowns:5 x 8 a 55 kgHyper Extensions:3 x 10 a 6 kgCardio:40 min steady Treadmill5,5 km/t6% incline331 kcalStretches:2 x 20 sec. BPW Quote Link to comment Share on other sites More sharing options...
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