JernHenrik Posted March 7, 2014 Report Share Posted March 7, 2014 Det er vist et hjemmelavet navn, i mangel af bedre :-)Jeg monterer et D-håndtag på øverste trisse, tager fat med underhåndsgreb og strækker armen, mens overarmen holdes i ro.Som denne øvelse?http://www.exrx.net/WeightExercises/Triceps/CBOneArmPushdown.html Quote Link to comment Share on other sites More sharing options...
Zane Posted March 7, 2014 Author Report Share Posted March 7, 2014 JernHenrik. Ja, det er faktisk den øvelse, selv om jeg troede at One Arm Pushdown var med overhåndsgreb.Gregers: Det er en fysioterapeutisk øvelse hvor man placerer den ene fod på en tæppeflise, går sålangt ned i knæene man kan, hvorefter man skøjter tæppeflisen frem og tilbage og til siden. Den styrker nogle små muskler omkring knæskallen og kompenserer for den, af slidgigt forårsaget, manglende brusk. Quote Link to comment Share on other sites More sharing options...
JernHenrik Posted March 15, 2014 Report Share Posted March 15, 2014 Hvad sker der på træningsfronten? Du plejer da ikke at misse en opdatering! Quote Link to comment Share on other sites More sharing options...
Zane Posted March 16, 2014 Author Report Share Posted March 16, 2014 Doktors ordre: Mindst 14 dages træningsfri efter en lille operation. Går i gang igen på onsdag :-) Quote Link to comment Share on other sites More sharing options...
Zane Posted March 19, 2014 Author Report Share Posted March 19, 2014 Onsdag 19.03.14.Crosstrainer :15 min.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSBB Bench Press:5 x 5 a 60 kgBB Bent Over Row:5 x 5 a 60 kgSSPec Deck:5 x 6 a 45 kgSeated Row:5 x 6 a 60 kgPlank:3 x 45 sec. a 10 kgCrosstrainer:20 min.Dejligt at få rørt det gamle skrog lidt igen!! Quote Link to comment Share on other sites More sharing options...
Zane Posted March 20, 2014 Author Report Share Posted March 20, 2014 Torsdag 20.03.14.Crosstrainer:20 min.Gulvtæppe:3 x 15 a BWSSSquat:5 x 8 a 42,5 kgEZ Upright Row:5 x 8 a 27,5 kgSSRope Hammercurl:5 x 10 a 25 kgRope Pressdown:5 x 10 a 35 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted March 22, 2014 Author Report Share Posted March 22, 2014 Lørdag 22.03.14.Crosstrainer:15 min.Rotator Cuff:Indadfører: 3 x 17 a 15 kgUdadfører: 3 x 17 a 10 kgSSDB Hammerpress:5 x 5 a 32,5 kgDB Bent Over Row:5 x 5 a 42,5 kgSSBB Incline Bench Press:5 x 5 a 50 kgT-Bar Row:5 x 5 a 50 kgSSDB Flyes:5 x 8 a 12,5 kgWG Pulldown:5 x 8 a 60 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted March 23, 2014 Author Report Share Posted March 23, 2014 Søndag 23.03.14.Crosstrainer:15 min.SSMilitary Press:5 x 5 a 40 kgBB Romanian Deadlift:5 x 5 a 60 kgSSDB Lateral Raise:5 x 8 a 7,5 kgLeg Extension:5 x 8 a 54,5 kgSSDB Rear Delt Lateral Raise:5 x 8 a 15 kgLeg Press:5 x 8 a 140 kgPlank:3 x 45 sec. a 10 kgCrosstrainer:15 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted March 24, 2014 Author Report Share Posted March 24, 2014 Mandag 24.03.14.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 22,5 kgStraight Bar Pushdown:5 x 15 a 50 kgSSEZ Standing Curl:5 x 8 a 30 kgEZ Seated Triceps Extension:5 x 8 a 30 kgSSDB Uni Curl:5 x 10 a 12,5 kgCable Uni Pressdown:5 x 10 a 20 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted March 26, 2014 Author Report Share Posted March 26, 2014 Onsdag 26.03.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSBB Bench Press:5 x 5 a 62,5 kgBB Bent Over Row:5 x 5 a 62,5 kgSSPec Deck:5 x 8 a 45 kgSeated Row:5 x 8 a 60 kgPlank:3 x 45 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 2, 2014 Author Report Share Posted April 2, 2014 Onsdag 02.04.14.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSBB Bench Press:5 x 5 a 65 kgBB Bent Over Row:5 x 5 a 65 kgSSPec Deck:5 x 6 a 47,5 kgSeated Row:5 x 6 a 62,5 kgDet var hvad der var luft til i dag, oven på en omgang forkølelse. Quote Link to comment Share on other sites More sharing options...
Zane Posted April 3, 2014 Author Report Share Posted April 3, 2014 Torsdag 03.04.14.Gulvtæppe:3 x 15 a BWSSSquat:5 x 8 a 42,5 kgEZ Upright Row:5 x 8 a 27,5 kgSSRope Hammercurl:5 x 10 a 26 kgRope Pressdown:5 x 10 a 36 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 5, 2014 Author Report Share Posted April 5, 2014 Lørdag 05.04.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSDB Hammerpress:5 x 5 a 35 kgDB Bent Over Row:5 x 5 a 45 kgSSBB Incline Bench Press:5 x 5 a 52,5 kgT-Bar Row:5 x 5 a 52,5 kgSSDB Flye:5 x 8 a 12,5 kgWG Pulldown:5 x 8 a 60 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 6, 2014 Author Report Share Posted April 6, 2014 Søndag 06.04.14.Crosstrainer:15 min.SSMilitary Press:5 x 5 a 42,5 kgBB Romanian Deadlift:5 x 5 a 62,5 kgSSDB Lateral Raise:5 x 9 a 7,5 kgLeg Extension:5 x 9 a 54,5 kgSSDB Rear Delt Lateral Raise:5 x 8 a 15 kgLeg Press:5 x 8 a 140 kgPlank:3 x 45 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 7, 2014 Author Report Share Posted April 7, 2014 (edited) Mandag 07.04.14.Gulvtæppe:3 x 15 a BWSSBB 21-curl:5 x 21 a 22,5 kgStraight Bar Pushdown:5 x 15 a 50 kgSSEZ Standing Curl:5 x 6 a 32,5 kgEZ Seated Triceps Extension:5 x 6 a 32,5 kgSSDB Uni Curl:5 x 10 a 12,5 kgCable Uni Pressdown:5 x 10 a 20 kg Edited April 7, 2014 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted April 9, 2014 Author Report Share Posted April 9, 2014 Onsdag 09.04.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 18 a 15 kgUdadfører 3 x 18 a 10 kgSSBB Bench Press:5 x 5 a 67,5 kgBB Bent Over Row:5 x 5 a 67,5 kgSSPec Deck:5 x 8 a 47,5 kgSeated Row:5 x 8 a 62,5 kgPlank:3 x 50 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 12, 2014 Author Report Share Posted April 12, 2014 Lørdag 12.04.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 18 a 15 kgUdadfører 3 x 18 a 10 kgSSDB Hammerpress:5 x 5 a 35 kgDB Bent Over Row:5 x 5 a 45 kgSSBB Incline Bench Press:5 x 5 a 55 kgT-Bar Row:5 x 5 a 55 kgSSDB Flye:5 x 9 a 12,5 kgWG Pulldown:5 x 9 a 60 kgCrosstrainer:15 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted April 13, 2014 Author Report Share Posted April 13, 2014 Søndag 13.04.14.Crosstrainer:15 min.SSMilitary Press:5 x 5 a 45 kgBB Romanian Deadlift:5 x 5 a 65 kgSSDB Lateral Raise:5 x 10 a 7,5 kgLeg Extension:5 x 10 a 54,5 kgSSDB Rear Delt Lateral Raise:5 x 9 a 15 kgLeg Press:5 x 9 a 140 kgPlank:3 x 50 sec. a 10 kgCrosstrainer:15 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted April 16, 2014 Author Report Share Posted April 16, 2014 Onsdag 16.04.14.Crosstrainer:15 minRotator Cuff:Indadfører 3 x 18 a 15 kgUdadfører 3 x 18 a 10 kgSSBB Bench Press:5 x 5 a 70 kgBB Bent Over Row:5 x 5 a 70 kgSSPec Deck:5 x 6 a 50 kgSeated Row:5 x 6 a 65 kgPlank:3 x 50 sec. a 10 kgCrosstrainer:15 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted April 18, 2014 Author Report Share Posted April 18, 2014 Fredag 18.04.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 18 a 15 kgUdadfører 3 x 18 a 10 kgSSDB Hammerpress:5 x 5 a 37,5 kgDB Bent Over Row:5 x 5 a 47,5 kgSSBB Incline Bench Press:5 x 5 a 57,5 kgT-Bar Row:5 x 5 a 57,5 kgSSDB Flye:5 x 12 a 12,5 kgWG Pulldown:5 x 12 a 60 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 24, 2014 Author Report Share Posted April 24, 2014 Torsdag 24.04.14.Crosstrainer:15 min.Gulvtæppe:3 x 15 a BWSSSquat:5 x 8 a 42,5 kgEZ Upright Row:5 x 8 a 27,5 kgSSRope Hammercurl:5 x 10 a 27 kgRope Pressdown:5 x 10 a 37 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 26, 2014 Author Report Share Posted April 26, 2014 Lørdag 26.04.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 18 a 15 kgUdadfører 3 x 18 a 10 kgSSDB Hammerpress:5 x 5 a 37,5 kgDB Bent Over Row:5 x 5 a 47,5 kgSSBB Incline Bench Press:5 x 5 a 60 kgT-Bar Row:5 x 5 a 60 kgSSDB Flye:5 x 6 a 15 kgWG Pulldown:5 x 6 a 65 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 27, 2014 Author Report Share Posted April 27, 2014 Søndag 27.04.14.Crosstrainer:15 min.SSMilitary Press:5 x 5 a 47,5 kgBB Romanian Deadlift:5 x 5 a 67,5 kgSSDB Lateral Raise:5 x 8 a 8 kgLeg Extension:5 x 8 a 57 kgSSDB Rear Delt Lateral Raise:5 x 10 a 15 kgLeg Press:5 x 10 a 140 kgPlank:3 x 50 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 28, 2014 Author Report Share Posted April 28, 2014 Mandag 28.04.14.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 22,5 kgStraight Bar Pressdown:5 x 15 a 50 kgSSEZ Standing Curl:5 x 6 a 32,5 kgEZ Seated Triceps Extension:5 x 6 a 32,5 kgSSDB Uni Curl:5 x 10 a 12,5 kgCable Uni Pressdown:5 x 10 a 20 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted April 30, 2014 Author Report Share Posted April 30, 2014 Onsdag 30.04.14.Rotator Cuff:Indadfører 3 x 18 a 15 kgUdadfører 3 x 18 a 10 kgSSBB Bench Press:5 x 5 a 72,5 kgBB Bent Over Row:5 x 5 a 72,5 kgSSPec Deck:5 x 8 a 50 kgSeated Row:5 x 8 a 65 kgPlank:3 x 50 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.