Zane Posted June 3, 2011 Author Report Share Posted June 3, 2011 Fredag 03.06.11.Morgen-Yoga:Serie 3Serie 3 =Ardha ChakrasanaUrvasanaUddiyanaSimhasanaGomukhasanaBhadrasanaKamdharasanaSukh PurvakMBT-Walk:TM: 1.40KCAL: 1043Jeg skal have røntgentfotograferet mine led. Knæ, hofter og skuldre. Sidste år drillede især højre knæ og hofte og det er ikke blevet bedre i år. Tværtimod har venstre skulder sluttet sig til oprørerne. Lægen mener der kan blive tale om flere måneders træningspause (GYS) men jeg fortsætter lidt let indtil endelig dom foreligger. Quote Link to comment Share on other sites More sharing options...
Zane Posted June 4, 2011 Author Report Share Posted June 4, 2011 Lørdag 04.06.11.Morgen:Yoga Serie 1Eftermiddag:2 timers travetur langs åen og i skoven, med det meste af familien Quote Link to comment Share on other sites More sharing options...
Zane Posted June 5, 2011 Author Report Share Posted June 5, 2011 Søndag 05.06.11.Morgen-Yoga:Serie 2Eftermiddag-MTB:TM:1.15KM: 24AVS: 18.6KCAL: 883Aften-MBT:TM: 1.30KCAL:811 Quote Link to comment Share on other sites More sharing options...
Zane Posted June 6, 2011 Author Report Share Posted June 6, 2011 Mandag 06.06.11.Vægt: 97,8 kgBlodtryk 1o1/75/76Morgen:Yoga Serie 3Aften:Forsigtighedstræning Gulvtæppe:3 x 15 a BWUni Leg Extensions:1 x 20 a 25,3 kg1 x 17 a 27,5 kg1 x 15 a 30 kg1 x 12 a 32,3 kg1 x 10 a 34,5 kgDB Lunges:1 x 10 a 5 kg1 x 10 a 6 kg1 x 10 a 7 kgRotator Cuff:Stående indadfører 2 x 15 a 14 kgStående udadfører 2 x 15 a 9 kgSiddende indadfører 2 x 15 a 14 kgSiddende udadfører 2 x 15 a 9 kgBridge:3 x 45 sec. a BWDB Bench Presses:1 x 20 a 15 kg1 x 20 a 17,5 kg1 x 15 a 20 kg1x 12 a 25 kg1 x 8 a 30 kgWG Pulldowns:1 x 20 a 40 kg1 x 20 a 50 kg1 x 15 a 55 kg1 x 12 a 60 kg1 x 8 a 65 kgArnold Presses:1 x 20 a 8 kg1 x 20 a 10 kg1 x 18 a 12,5 kg1 x 15 a 15 kg1 x 12 a 17,5 kgRope Pressdowns:1 x 20 a 20 kg1 x 20 a 23 kg1 x 20 a 25 kg1 x 18 a 28 kg1 x 15 a 30 kgDB Seated Curls:1 x 20 a 5 kg1 x 20 a 7,5 kg1 x 17 a 10 kg1 x 12 a 12,5 kg1 x 8 a 15 kgStretches:2 x 20 sec. FBLette vægte - doctors order - men de sidste par sæt er faktisk hårde nok oven på alle de foregående reps. Quote Link to comment Share on other sites More sharing options...
Zane Posted June 7, 2011 Author Report Share Posted June 7, 2011 Tirsdag 07.06.11.Morgen-Yoga:Serie 1MBT-Walk:TM: 1.05 Quote Link to comment Share on other sites More sharing options...
Zane Posted June 8, 2011 Author Report Share Posted June 8, 2011 Onsdag 08.06.11.Morgen-Yoga:Serie 2Missionsrummet:Uni Leg Extensions:1 x 20 a 23 kg1 x 20 a 25,3 kg1 x 17 a 27,5 kg1 x 15 a 30 kg1 x 13 a 32,3 kg3 x 8 a 34,5 kgBridge:3 x 50 sec. a BWRotator Cuff:Stående indadfører 2 x 15 a 14 kgStående udadfører 2 x 15 a 9 kgSiddende indadfører 2 x 15 a 14 kgSiddende udadfører 2 x 15 a 9 kgDB Bench Presses:1 x 20 a 12,5 kg1 x 20 a 15 kg1 x 18 a 17,5 kg1 x 15 a 20 kg1 x 12 a 25 kg3 x 8 a 30 kgArnold Presses:1 x 20 a 8 kg1 x 20 a 10 kg1 x 15 a 12,5 kg1 x 12 a 15 kg1 x 10 a 17,5 kg3 x 8 a 20 kgCable Preacher Curls:1 x 20 a 20 kg1 x 20 a 23 kg3 x 10 a 25 kgNautilus Crunches:1 x 20 a 43 kg1 x 20 a 45,3 kg1 x 20 a 47,5 kgCrosstrainer:TM: 0.15L: 3KCAL: 154Lummervarm måde at træne på, i det vejr. Quote Link to comment Share on other sites More sharing options...
Zane Posted June 9, 2011 Author Report Share Posted June 9, 2011 Torsdag 09.06.11.Morgen-Yoga:Serie 3Gulvtæppe:3 x 15 a BWLying Leg Curls:1 x 20 a 27,5 kg1 x 20 a 30 kg1 x 17 a 32,3 kg1 x 12 a 34,5 kg3 x 8 a 36 kgBridge:3 x 60 sec a BWSeated Pulley Rows:1 x 20 a 40 kg1 x 20 a 45 kg1 x 20 a 50 kg1 x 15 a 55 kg3 x 12 a 60 kgRope Back Shoulder:1 x 20 a 25 kg1 x 20 a 28 kg3 x 20 a 30 kgRope Pushdowns:1 x 20 a 15 kg1 x 20 a 18 kg1 x 20 a 20 kg1 x 18 a 23 kg3 x 15 a 25 kgDB Standing Calf Raises:1 x 15 a 10 kg1 x 15 a 12,5 kg3 x 15 a 15 kgHyper Extensions:4 x 10 a BWTreadmill:15 min.5 km/t5% incline1o3 kcalStretches:2 x 20 sec. FBAften MBT-Walk:70 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted June 10, 2011 Author Report Share Posted June 10, 2011 Fredag 10.06.11.Morgen-Yoga:Serie 1MBT-Walk:60 min Quote Link to comment Share on other sites More sharing options...
Zane Posted June 11, 2011 Author Report Share Posted June 11, 2011 Lørdag 11.06.11.Morgen-Yoga:Serie 2DB Lunges:1 x 10 a 4 kg1 x 10 a 5 kg1 x 10 a 6 kg1 x 10 a 7 kg1 x 10 a 8 kgBridge:3 x 60 sec. a BWRotator Cuff:Stående indadfører 2 x 16 a 14 kgStående udadfører 2 x 16 a 9 kgSiddende indadfører 2 x 16 a 14 kgSiddende udadfører 2 x 16 a 9 kgDB Incline Bench Presses:1 x 20 a 12,5 kg1 x 20 a 15 kg1 x 20 a 17,5 kg1 x 17 a 20 kg3 x 12 a 25 kgDB Seated Lateral Raises:1 x 20 a 3 kg1 x 18 a 5 kg1 x 15 a 6 kg1 x 12 a 8 kg3 x 8 a 10 kgDB Seated Curls:1 x 20 a 6 kg1 x 20 a 8 kg1 x 18 a 10 kg1 x 12 a 12,5 kg3 x 8 a 15 kgReverse Crunches:5 x 20 a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted June 12, 2011 Author Report Share Posted June 12, 2011 Søndag 12.06.11.Morgen-Yoga:Serie 3Gulvtæppe:3 x 15 a BWBridge:3 x 60 sec. a BWRomanian Deadlift:1 x 10 a 20 kg1 x 10 a 25 kg1 x 10 a 30 kg1 x 10 a 35 kg1 x 1o a 40 kgRG Pulldowns:1 x 20 a 40 kg1 x 12 a 50 kg1 x 10 a 60 kg1 x 7 a 70 kg3 x 3 a 75 kgReverse Pec Deck:1 x 20 a 20 kg1 x 20 a 25 kg3+3 x 12 a 30 kgCG Bench Presses:1 x 20 a 20 kg1 x 20 a 30 kg1 x 20 a 40 kg1 x 15 a 50 kg3 x 8 a 60 kgSeated Calf Raises:1 x 20 a 5 kg1 x 20 a 10 kg3 x 15 a 15 kgTreadclimber:20 min.3,2 km/t172 kcalStretches:2 x 2o sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted June 13, 2011 Author Report Share Posted June 13, 2011 (edited) Mandag 13.06.11.Vægt: 97,7 kgBlodtryk: 108/74/77Morgen-Yoga:Serie 1 Edited June 13, 2011 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted June 14, 2011 Author Report Share Posted June 14, 2011 Tirsdag 14.06.11.Morgen-Yoga:Serie 2 Quote Link to comment Share on other sites More sharing options...
Zane Posted June 15, 2011 Author Report Share Posted June 15, 2011 Onsdag 15.06.11.Morgen-Yoga:Serie 3Uni Leg Extensions:1 x 20 a 23 kg1 x 20 a 25,3 kg1 x 20 a 30 kg1 x 15 a 32,5 kg3 x 9 a 34,5 kgBridge:1 x 80 sec. a BW2 x 60 sec. a BWRotator Cuff:Stående indadfører 2 x 16 a 14 kgStående udadfører 2 x 16 a 9 kgSiddende indadfører 2 x 16 a 14 kgSiddende udadfører 2 x 16 a 9 kgDB Bench Presses:1 x 20 a 10 kg1 x 20 a 15 kg1 x 18 a 20 kg1 x 15 a 25 kg3 x 10 a 30 kgArnold Presses:1 x 20 a 10 kg1 x 15 a 12,5 kg1 x 15 a 15 kg1 x 12 a 17,5 kg3 x 9 a 20 kgCable Preacher Curls:1 x 20 a 15 kg1 x 20 a 18 kg1 x 20 a 20 kg1 x 15 a 23 kg3 x 12 a 25 kgSwiss Crunches:2 x 20 a BW2 x 15 a BWMissionscykling:20 min.L5151 kcalStretches:2 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted June 16, 2011 Author Report Share Posted June 16, 2011 Torsdag 16.06.11.Morgen-Yoga:Serie 1Gulvtæppe:3 x 15 a BWBridge:1 x 80 sec. a BW2 x 60 sec. a BWRomanian Deadlifts:1 x 15 a 20 kg1 x 15 a 25 kg1 x 15 a 30 kg1 x 15 a 35 kg3 x 8 a 40 kgSeated Pulley Rows:1 x 20 a 40 kg1 x 20 a 45 kg1 x 20 a 50 kg1 x 20 a 55 kg3 x 10 a 65 kgRope Backshouldder:1 x 20 a 23 kg1 x 20 a 28 kg3 x 15 a 33 kgRope Pushdowns:1 x 20 a 16 kg1 x 20 a 20 kg1 x 20 a 23 kg1 x 20 a 25 kg3 x 15 a 27 kgDB Standing Calf Raises:1 x 20 a 10 kg1 x 20 a 15 kg3 x 15 a 17,5 kgHyper Extensions:4 x 10 a BWCrosstrainer:20 min.L3210 kcal. Quote Link to comment Share on other sites More sharing options...
Zane Posted June 17, 2011 Author Report Share Posted June 17, 2011 (edited) Fredag 17.06.11.Morgen-Yoga:Serie 2 Edited June 18, 2011 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted June 21, 2011 Author Report Share Posted June 21, 2011 Tirsdag 21.06.11.Mogen-Yoga:Halv serie 1Gulvtæppe:3 x 15 a BWBridge:1 x 40 sec.Romanian Deadlifts:1 x 15 a 20 kg1 x 15 a 30 kg1 x 15 a 35 kg1 x 12 a 40 kg1 x 8 a 45 kgRG Pulldowns:1 x 15 a 35 kg1 x 10 a 45 kg1 x 10 a 55 kg1 x 10 a 65 kgNG Pulley Rows:1 x 15 a 30 kg1 x 15 a 35 kg- så var der ikke mere energi tilbage efter tre dage med snotnæse. Quote Link to comment Share on other sites More sharing options...
Zane Posted June 22, 2011 Author Report Share Posted June 22, 2011 (edited) Onsdag 22.06.11.Morgen-Yoga:Serie 2 Edited June 22, 2011 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted June 28, 2011 Author Report Share Posted June 28, 2011 Tirsdag 28.06.11.Vægt: 96,0 kgBlodtryk: 132/90/80Morgen-Yoga:Serie 1MBT-Walk:90 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted June 29, 2011 Author Report Share Posted June 29, 2011 Onsdag 29.06.11.Morgen-Yoga:Serie 2Gulvtæppe:3 x 15 a BWBridge:3 x 45 sec. a BWRomanian Deadlifts:1 x 12 a 20 kg1 x 12 a 25 kg1 x 12 a 30 kg1 x 12 a 35 kg1 x 12 a 40 kgRG Pulldowns:1 x 12 a 30 kg1 x 12 a 40 kg1 x 12 a 50 kg1 x 12 a 60 kgChin Ups:3 x 3 a BWNG Pulley Rows:1 x 15 a 30 kg1 x 12 a 40 kg1 x 12 a 45 kg1 x 12 a 50 kg3 x 10 a 55 kgRope Backshoulder:1 x 15 a 25 kg1 x 15 a 30 kg3 x 15 a 35 kgCalves Presses:1 x 20 a 100 kg1 x 20 a 110 kg3 x 20 a 120 kgTreadmill:20 min.5 km/t5% incline140 kcalStretches:2 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted July 1, 2011 Author Report Share Posted July 1, 2011 Fredag 01.07.11.Morgen-Yoga:Serie 3Uni Leg Extensions:1 x 15 a 23 kg1 x 15 a 25,3 kg1 x 12 a 30 kg1 x 12 a 32,3 kg3 x 8 a 34,5 kgBridge:3 x 45 sec. a BWRotator Cuff:Stående indadfører 1 x 20 a 10 kg + 2 x 15 a 14 kgStående udadfører 1 x 20 a 5 kg + 2 x 15 a 9 kgSiddende indadfører 2 x 15 a 14 kgSiddende udadfører 2 x 15 a 9 kgDB Bench Presses:1 x 20 a 10 kg1 x 12 a 15 kg1 x 12 a 20 kg1 x 12 a 25 kg3 x 8 a 30 kg DB Incline Presses:1 x 10 a 25 kg1 x 12 a 22,5 kg1 x 12 a 20 kg1 x 15 a 17,5 kgPec Deck:1 x 15 a 30 kg1 x 15 a 35 kg3 x 12 a 40 kgSwiss Crunches:4 x 20 a BWHyper Extensions:3 x 12 a BWCrosstrainer:20 min.L3206 kcalStretches:3 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
Zane Posted July 2, 2011 Author Report Share Posted July 2, 2011 Lørdag 02.07.11.Morgen-Yoga:Serie 1 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 3, 2011 Author Report Share Posted July 3, 2011 Søndag 03.07.11.Morgen-Yoga:Serie 2Gulvtæppe:3 x 15 a BWLying Leg Curls:1 x 12 a 27,5 kg1 x 12 a 30 kg1 x 12 a 32,3 kg1 x 12 a 34,5 kg3 x 8 a 36 kgBridge:3 x 45 sec. a BWArnold Presses:1 x 20 a 8 kg1 x 12 a 10 kg1 x 12 a 12,5 kg1 x 12 a 15 kg3 x 9 a 20 kgDB Lateral Raises:1 x 12 a 6 kg1 x 12 a 8 kg3 x 8 a 10 kgReverse Pec Deck:1+1 x 15 a 20 kg1+1 x 15 a 25 kg3+3 x 15 a 30 kgDB Shrugs:1 x 12 a 25 kg1 x 12 a 30 kg3 x 12 a 35 kgReverse Crunches:4 x 20 a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted July 4, 2011 Author Report Share Posted July 4, 2011 (edited) Mandag 04.07.11.Vægt: 96,6 kgBlodtryk: 118/76/70Morgen-Yoga:Serie 3DB Lunges:1 x 10 a 4 kg1 x 10 a 5 kg1 x 10 a 6 kg1 x 10 a 7 kg1 x 10 a 8 kgRotator Cuff:Stående indadfører 1 x 20 a 10 kg + 2 x 15 a 14 kgStående udadfører 1 x 20 a 5 kg + 2 x 15 a 9 kgSiddende indadfører 2 x 15 a 14 kgSiddende udadfører 2 x 15 a 9 kgCG Bench Presses:1 x 20 a 20 kg1 x 12 a 30 kg1 x 12 a 40 kg1 x 12 a 50 kg3 x 10 a 60 kgEZ Curls:1 x 20 a 15 kg1 x 12 a 20 kg1 x 12 a 25 kg1 x 12 a 30 kg3 x 8 a 35 kgRope Pushdowns:1 x 20 a 20 kg1 x 15 a 25 kg3 x 15 a 30 kgDB Incline Curls:1 x 20 a 8 kg1 x 15 a 10 kg3 x 8 a 12,5 kgSupersetWrist Curls:3 x 15 a 20 kgReverse Wrist Curls:3 x 15 a 20 kgCykling:20 min.L6173 kcal.Stretches:2 x 20 sec. FB Edited July 4, 2011 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted July 5, 2011 Author Report Share Posted July 5, 2011 Tirsdag 05.07.11.Morgen-Yoga:Serie 1 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 6, 2011 Author Report Share Posted July 6, 2011 Onsdag 06.07.11.Morgen-Yoga:Serie 2Uni Leg Extensions:1 x 12 a 23 kg1 x 12 a 25,3 kg1 x 12 a 30 kg1 x 12 a 32,3 kg3 x 9 a 34,5 kgBridge:1 x 60 sec. a BW2 x 45 sec. a BWRotator Cuff:Stående indadfører 1 x 20 a 10kg + 2 x 15 a 14 kgStående udadfører 1 x 20 a 5 kg + 2 x 15 a 9 kgSiddende indadfører 2 x 15 a 14 kgSiddende udadfører 2 x 15 a 9 kgDB Bench Presses:1 x 20 a 10 kg1 x 12 a 15 kg1 x 12 a 20 kg1 x 12 a 25 kg3 x 10 a 30 kgDB Incline Bench Presses:1 x 8 a 27,5 kg1 x 10 a 25 kg1 x 12 a 22,5 kg1 x 12 a 20 kgPec Deck:1 x 12 a 33 kg1 x 12 a 38 kg3 x 12 a 43 kgSwiss Crunches:5 x 20 a BWHyper Extensions:4 x 12 a BWTreadmill:20 min.5,2 km/t5% incline149 kcalStretches:2 x 20 sec. FB Quote Link to comment Share on other sites More sharing options...
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