Zane Posted June 11, 2012 Author Report Share Posted June 11, 2012 Mandag 11.06.12.Vægt: 92,1 kgBT: 114 / 76 / 60 Quote Link to comment Share on other sites More sharing options...
Zane Posted June 12, 2012 Author Report Share Posted June 12, 2012 Tirsdag 12.06.12.Body Bike:TM : 1.00AVH : 152KCAL : 921 Quote Link to comment Share on other sites More sharing options...
JernHenrik Posted June 12, 2012 Report Share Posted June 12, 2012 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)Læser lige med i din logHvor har du disse idealmål fra Quote Link to comment Share on other sites More sharing options...
Zane Posted June 13, 2012 Author Report Share Posted June 13, 2012 Onsdag 13.06.12.Hej JernHenrik.Det med målene er lidt en spøg, jeg er for gammel til at opnå græsk gude status. Men idealmålene fra de gamle gudestatuer går ud fra håndleddets omkreds i cm. Dette mål ganges med 6,5, så får man det ideelle brystmål. Hoftemålet er så brystmålet gange 0.85 - taljemål er bryst gange o,7 - lårmål er bryst gange o,53 - Overarm er bryst gange o,36 - Læg er bryst gange o,34 og underarm er bryst gange 0,29.Så det er bare at måle sit håndled og i gang med lommeregneren (Kilde: Ove Rytter: "Bodybuilding ABC")Swiss Plank:3 x 45 sec. a BWRotator Cuff:Indadfører 3 x 15 a 11 kgUdadfører 3 x 15 a 6 kgMachine Flye:1 x 12 a 42 kg3 x 12 a 57 kgDB Bench Press:1 x 15 a 17,5 kg1 x 12 a 22,5 kg1 x 10 a 27,5 kg1 x 8 a 32,5 kg1 x 4 a 37,5 kgRope Pressdown:3 x 10 a 43 kgEZ Lying Triceps Extension:3 x 12 a 42,5 kgBB Wrist Curl:3 x 8 a 55 kgBB Reverse Wrist Curl:3 x 8 a 55 kgSwiss Crunches:3 x 30 a BW Quote Link to comment Share on other sites More sharing options...
JernHenrik Posted June 13, 2012 Report Share Posted June 13, 2012 Nok gammel af alder, men da ikke gammel af krop med de vægte som du kaster rundt med. tænkte nok det var med et glimt i øjet, men dog lidt seriøst alligevel, det med de guddommelige mål Quote Link to comment Share on other sites More sharing options...
Zane Posted June 16, 2012 Author Report Share Posted June 16, 2012 Lørdag 16.06.12.Gulvtæppe:3 x 15 a BWUni Leg Extension:3 x 12 a 34,5 kgLeg Press:1 x 12 a 110 kg3 x 12 a 150 kgAdduktion:3 x 12 a 62 kgBB Romanian Deadlift:1 x 12 a 27,5 kg3 x 12 a 47,5 kgMilitary Press:1 x 15 a 30 kg1 x 12 a 35 kg1 x 10 a 40 kg1 x 8 a 45 kg1 x 4 a 50 kgDB Seated Lateral Raise:1 x 12 a 6 kg3 x 8 a 10 kgReverse Pec Deck:1 x 12 a 31 kg5 x 10 a 41 kgCalves Press:3 x 12 a 180 kg4-Crunches:3 x 20 a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted June 17, 2012 Author Report Share Posted June 17, 2012 Søndag 17.06.12.Swiss Plank:3 x 45 sec. a BWRotator Cuff:Indadfører 3 x 15 a 11 kgUdadfører 3 x 15 a 6 kgMachine Flye:1 x 12 a 45 kg3 x 8 a 60 kgDB Bench Press:1 x 15 a 17,5 kg1 x 12 a 22,5 kg1 x 10 a 27,5 kg1 x 8 a 32,5 kg1 x 4 a 37,5 kgBB Incline Bench Press:3 x 6 a 65 kgRope Pressdown:3 x 12 a 43 kgEZ Lying Triceps Extension:3 x 8 a 45 kgBB Wrist Curl:3 x 9 a 55 kgBB Reverse Wrist Curl:3 x 9 a 55 kgSwiss Crunches:3 x 30 a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted June 18, 2012 Author Report Share Posted June 18, 2012 Mandag 18.06.12.Vægt: 91,3 kgBT: 114 / 74 / 61Body Bike:TM : 1.00AVH : 160KCAL : 957 Quote Link to comment Share on other sites More sharing options...
Zane Posted June 19, 2012 Author Report Share Posted June 19, 2012 Tirsdag 19.06.12.Side Plank:3 x 45 sec. a BWPull Up:2 x 3 a BWNG Pull Up:2 x 4 a BWChin Up:2 x 5 a BWDB Bent Over Row:1 x 15 a 30 kg1 x 12 a 35 kg1 x 10 a 40 kg1 x 8 a 45 kg1 x 6 a 50 kgPulleyrow:3 x 12 a 50 kgDB Shrugs:1 x 12 a 25 kg3 x 8 a 37,5 kgEZ Standing Curl:3 x 6 a 40 kgDB Incline Curl:3 x 12 a 15 kgBB Reverse Curl:3 x 8 a 32,5 kgHyperextension:3 x 8 a 8 kgReverse Crunch:3 x 30 a BW Quote Link to comment Share on other sites More sharing options...
JernHenrik Posted June 19, 2012 Report Share Posted June 19, 2012 Jeg er virkelig imponeret over du kan tage de pull-ups og chin-ups i din alder og vægt . Jeg kan ikke tage en eneste Quote Link to comment Share on other sites More sharing options...
Zane Posted June 21, 2012 Author Report Share Posted June 21, 2012 Torsdag 21.06.12.JernHenrik: Tak Body Bike:TM : 1.00AVH: 132KCAL : 714 Quote Link to comment Share on other sites More sharing options...
Zane Posted June 22, 2012 Author Report Share Posted June 22, 2012 Fredag 22.06.12.Swiss Plank:3 x 50 sec. a BWRotator Cuff:Indadfører 3 x 15 a 11 kgUdadfører 3 x 15 a 6 kgMachine Flye:1 x 12 a 45 kg3 x 10 a 60 kgDB Bench Press:1 x 15 a 17,5 kg1 x 12 a 22,5 kg1 x 10 a 27,5 kg1 x 7 a 32,5 kg1 x 3 a 37,5 kgBB Incline Press:3 x 6 a 65 kgRope Pressdown:3 x 10 a 44 kgEZ Lying Triceps Extension:3 x 10 a 45 kgWrist Curl:3 x 10 a 55 kgReverse Wrist Curl:3 x 10 a 55 kgSwiss Crrunch:3 x 30 a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted June 26, 2012 Author Report Share Posted June 26, 2012 Tirsdag 26.06.12.Gulvtæppe:2 x 15 a BWLeg Press:3 x 10 a 150 kgAdduktion:3 x 10 a 60 kgPull Up:2 x 4 a BW1 x 3 a BWBB Incline Bench Press:5 x 5 a 60 kgYates Row:5 x 5 a 50 kgDB Flye:3 x 10 a 8 kgMilitary Press:3 x 8 a 35 kgReverse Pec Deck:3 x 10 a 35 kgDB Over Head Extension:3 x 10 a 22,5 kgBB Curl:3 x 10 a 25 kgPlank:2 x 60 sec. a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted June 28, 2012 Author Report Share Posted June 28, 2012 Torsdag 28.06.12.Gulvtæppe:2 x 15 a BWUni Leg Extension:3 x 10 a 30 kgBB Romanian Deadlift:5 x 5 a 45 kgRotator Cuff:Indadfører 2 x 16 a 11 kgUdadfører 2 x 16 a 6 kgNG Pull Up:1 x 5 a BW2 x 4 a BWDB Bench Press:5 x 5 a 25 kgDB Bent Over Row:5 x 5 a 35 kgCable Crossover:3 x 10 a 15 kgArnold Press:3 x 10 a 15 kgDB Shrugs:3 x 10 a 25 kgRope Pressdown:3 x 10 a 35 kgDB Standing Curl:3 x 10 a 10 kgSide Plank:2 x 30 sec. a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted June 29, 2012 Author Report Share Posted June 29, 2012 Fredag 29.06.12.Nautilus Crunch:3 x 15 a 30 kgReverse Crunch:3 x 20 a BWOblique Crunch:3 x 10 a BWBody Bike:TM : 1.00AVH : 148KCAL : 883 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 7, 2012 Author Report Share Posted July 7, 2012 Lørdag 07.07.12.Efter en lille uge med hals- og maveproblemer kom der lidt gang i den igen:Gulvtæppe:2 x 15 a BWLying Leg Curl:3 x 10 a 23 kgSkvat:3 x 10 a 20 kgEt forsøg på at snige lidt squat ind i træningen igen efter flere års fravær.Meget forsigtigt, så må jeg se hvornår knæene siger stop.Rotator Cuff:Indadfører 2 x 15 a 11 kgUdadfører 2 x 15 a 6 kgChin Up:3 x 5 a BWBB Bench Press:5 x 5 a 60 kgWG Seated Row:5 x 5 a 50 kgMachine Flye:3 x 10 a 40 kgEZ Upright Row:3 x 10 a 20 kgDB Shoulder Blaster:3 x 10 a 4 kgEZ Lying Triceps Extensions:3 x 8 a 32,5 kgDB Hammercurl:3 x 10 a 10 kgPlank:1 x 60 sec. a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted July 8, 2012 Author Report Share Posted July 8, 2012 Søndag 08.07.12.Nautilus Crunch:3 x 15 a 32,3 kgReverse Crunch:3 x 20 a BWOblique Crunch:3 x 10Body Bike:TM : 1.00AVH : 134KCAL : 745 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 9, 2012 Author Report Share Posted July 9, 2012 Mandag 09.07.12.Vægt: 91.0BT: 116 / 68 / 60 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 10, 2012 Author Report Share Posted July 10, 2012 Tirsdag 10.07.12.Gulvtæppe:2 x 15 a BWLeg Press:3 x 10 a 130 kgAdduktion:3 x 10 a 60 kgRotator Cuff:Indadfører 2 x 16 a 11 kgUdadfører 2 x 16 a 6 kgPull Up:2 x 4 a BW1 x 3 a BWBB Incline Press:5 x 5 a 60 kgYates Row:5 x 5 a 60 kgDB Flye:3 x 12 a 10 kgMilitary Press:5 x 5 a 40 kgReverse Pec Deck:3 x 12 a 25 kgDB Overhead Extension:3 x 10 a 25 kgBB Curl:3 x 10 a 27,5 kgPlank:1 x 65 sec. a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted July 11, 2012 Author Report Share Posted July 11, 2012 Onsdag 11.07.12.Nautilus Crunch:4 x 15 a 34,5 kgReverse Crunch:4 x 20 a BWOblique Crunch:4 x 10 a BWBody Bike:TM : 1.00AVH : 137KCAL : 777 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 12, 2012 Author Report Share Posted July 12, 2012 Torsdag 12.07.12.Gulvtæppe:2 x 15 a BWUni Leg Extension:3 x 10 a 30 kgBB Romanian Deadlift:5 x 5 a 47,5 kgRotator Cuff:Indadfører 2 x 16 a 11 kgUdadfører 2 x 16 a 6 kgNG Pull Up:2 x 5 a BW1 x 4 a BWDB Bench Press:5 x 5 a 25 kgDB Bent Over Row:5 x 5 a 35 kgCable Crossover:3 x 10 a 15 kgArnold Press:5 x 5 a 20 kgDB Shrug:3 x 10 a 27,5 kgRope Pressdown:3 x 12 a 35 kgDB Standing Curl:3 x 12 a 10 kgPlank:1 x 65 sec. a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted July 13, 2012 Author Report Share Posted July 13, 2012 Fredag 13.07.12.Nautilus Crunch:5 x 15 a 36 kgReverse Crunch:5 x 20 a BWOblique Crunch:5 x 12 a BWBody Bike:TM : 1.00AVH : 139KCAL : 791 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 14, 2012 Author Report Share Posted July 14, 2012 Lørdag 14.07.12.Gulvtæppe:2 x 15 a BWLying Leg Curl:3 x 10 a 25,3 kgSkvat:3 x 10 a 22,5 kgRotator Cuff:Indadfører 2 x 16 a 11 kgUdadfører 2 x 16 a 6 kgChin Up:1 x 6 a BW1 x 5 a BW1 x 4 a BWBB Bench Press:5 x 5 a 70 kgWG Seated Row:5 x 5 a 60 kgMachine Flye:3 x 10 a 45 kgEZ Upright Row:5 x 5 a 22,5 kgDB Shoulder Blaster:3 x 10 a 5 kgEZ Lying Triceps Extension:3 x 10 a 32,5 kgDB Hammercurl:3 x 8 a 12,5 kgPlank:1 x 65 sec. a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted July 15, 2012 Author Report Share Posted July 15, 2012 Søndag 15.07.12.Nautilus Crunch:5 x 15 a 38,3 kgReverse Crunch:5 x 15 a BWOblique Crunch:3 x 15 a BWBody Bike:TM : 0.40AVH : 128KCAL : 456 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 16, 2012 Author Report Share Posted July 16, 2012 Mandag 16.07.12.Vægt: 91,6 kgBT 110 / 66 / 64 Quote Link to comment Share on other sites More sharing options...
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