Zane Posted May 1, 2014 Author Report Share Posted May 1, 2014 Torsdag 01.05.14.SSSquat:5 x 10 a 42,5 kgEZ Upright Row:5 x 10 a 27,5 kgSSDB Incline Curl:5 x 8 a 12,5 kgEZ Lying Triceps Extension:5 x 8 a 35 kgSSDB Shrug:5 x 8 a 35 kgBB Reverse Curl:5 x 10 a 20 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 3, 2014 Author Report Share Posted May 3, 2014 Lørdag 03.05.14.Rotator Cuff:Indadfører 3 x 18 a 15 kgUdadfører 3 x 18 a 10 kgSSDB Hammerpress:5 x 6 a 37,5 kgDB Bent Over Row:5 x 6 a 47,5 kgSSBB Incline Bench Press:5 x 5 a 62,5 kgT-Bar Row:5 x 5 a 62,5 kgSSDB Flye:5 x 7 a 15 kgWG Pulldown:5 x 7 a 65 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 4, 2014 Author Report Share Posted May 4, 2014 Søndag 04.05.14.SSMilitary Press:5 x 5 a 50 kgBB Romanian Deadlift:5 x 5 a 70 kgSSDB Lateral Raise:5 x 9 a 8 kgLeg Extension:5 x 9 a 57 kgSSDB Rear Delt Lateral Raise:5 x 6 a 15 kgLeg Press:5 x 6 a 150 kgPlank:3 x 50 sec. a 10 kgI de sidste dage har missionens cardiorum været lukket pga. malere. Det er til at leve med når man ikke er vild med cardio, men de næste 8 - 14 dage står vægtrummene for tur, så der bliver sikkert ikke meget træning i den periode. Quote Link to comment Share on other sites More sharing options...
Zane Posted May 6, 2014 Author Report Share Posted May 6, 2014 Tirsdag 06.05.14.Crosstrainer:15 min.SSBB Bench Press:1 x 20 a 20 kg1 x 15 a 40 kg1 x 10 a 50 kg1 x 10 a 60 kg1 x 10 a 70 kg1 x 10 a 80 kg1 x 5 a 90 kg1 x 3 a 100 kgBB Bent Over Row:1 x 20 a 20 kg1 x 15 a 40 kg1 x 10 a 50 kg1 x 10 a 60 kg1 x 10 a 70 kg1 x 10 a 80 kg1 x 5 a 90 kg1 x 3 a 100 kgEZ Standing Curl:5 x 8 a 40 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 8, 2014 Author Report Share Posted May 8, 2014 Torsdag 08.05.14.Crosstrainer:15 min.SSMilitary Press:5 x 5 a 50 kgBB Romanian Deadlift:5 x 5 a 70 kgSSDB Lateral Raise:5 x 9 a 8 kgLeg Extension:5 x 9 a 57 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 10, 2014 Author Report Share Posted May 10, 2014 Lørdag 10.05.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 18 a 15 kgUdadfører 3 x 18 a 10 kgSSDB Hammerpress:1 x 20 a 10 kg1 x 10 a 20 kg1 x 5 a 22,5 kg1 x 5 a 25 kg1 x 5 a 27,5 kg1 x 5 a 30 kg1 x 5 a 32,5 kg1 x 5 a 35 kg1 x 5 a 37,5 kg3 x 5 a 40 kgDB Bent Over Row:1 x 20 a 20 kg1 x 10 a 30 kg1 x 5 a 32,5 kg1 x 5 a 35 kg1 x 5 a 73,5 kg1 x 5 a 40 kg1 x 5 a 42,5 kg1 x 5 a 45 kg1 x 5 a 47,5 kg3 x 5 a 50 kgCrosstrainer:15 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted May 11, 2014 Author Report Share Posted May 11, 2014 Søndag 11.05.14.SSMilitary Press:5 x 5 a 50 kgBB Romanian Deadlift:5 x 5 a 70 kgSSDB Lateral Raise:5 x 10 a 8 kgLeg Extension:5 x 10 a 57 kgSSDB Rear Delt Lateral Raise:5 x 8 a 15 kgLeg Press:5 x 8 a 150 kgPlank:3 x 50 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 14, 2014 Author Report Share Posted May 14, 2014 Onsdag 14.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 18 a 15 kgUdadfører 2 x 18 a 10 kgSSDB Bench Press:3 x 5 a 40 kgDB Bent Over Row:3 x 5 a 50 kgSSMilitary Press:3 x 5 a 50 kgBB Romanian Deadlift:3 x 5 a 70 kgSSCG Bench Press:3 x 10 a 50 kgDB Standing Curl:3 x 10 a 12,5 kgSSRear Delt Pec Deck:3 x 10 a 30 kgEZ Reverse Curl:3 x 10 a 22,5 kgPlank:2 x 50 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 15, 2014 Author Report Share Posted May 15, 2014 Torsdag 15.05.14.Bodybike:1 time767 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted May 16, 2014 Author Report Share Posted May 16, 2014 Fredag 16.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSPull Up:5 x 5 a BWDB Incline Bench Press:5 x 8 a 20 kgSSDB Lateral Raise:5 x 6 a 10 kgLeg Extension:5 x 6 a 59,3 kgSSEZ Standing Curl:5 x 8 a 35 kgStraight Bar Pushdown:5 x 8 a 55 kgSSSquat:5 x 8 a 42,5 kgDB Shrug:5 x 8 a 35 kgPlank:2 x 55 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 17, 2014 Author Report Share Posted May 17, 2014 Lørdag 17.05.14.Promenade:TM: 1.46Kcal: 930 Lækkert i Østerådalen. Quote Link to comment Share on other sites More sharing options...
Zane Posted May 18, 2014 Author Report Share Posted May 18, 2014 Søndag 18.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSBB Bench Press:5 x 5 a 72,5 kgBB Bent Over Row:5 x 5 a 72,5 kgSSEZ Upright Row:5 x 10 a 22,5 kgLeg Press:5 x 10 a 150 kgSSEZ Lying Triceps Extension:5 x 10 a 35 kgDB Incline Curl:5 x 10 a 10 kgSSDB Rear Delt Lateral Raise:5 x 8 a 10 kgDB Hammercurl:5 x 8 a 10 kgPlank:2 x 55 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 19, 2014 Author Report Share Posted May 19, 2014 Mandag 19.05.14.Bodybike:TM. 1.00Kcal: 824 Quote Link to comment Share on other sites More sharing options...
Zane Posted May 21, 2014 Author Report Share Posted May 21, 2014 Onsdag 21.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSDB Bench Press:5 x 5 a 40 kgDB Bent Over Row:5 x 5 a 50 kgSSMilitary Press:5 x 5 a 50 kgBB Romanian Deadlift:5 x 5 a 70 kgSSCG Bench Press:5 x 10 a 52,5 kgDB Standing Curl:5 x 8 a 12,5 kgSSRear Delt Pec Deck:5 x 10 a 31 kgEZ Reverse Curl:5 x 10 a 22,5 kgPlank:2 x 55 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 22, 2014 Author Report Share Posted May 22, 2014 Torsdag 22.05.14.Bodybike:TM: 1.00Kcal: 757 Quote Link to comment Share on other sites More sharing options...
Zane Posted May 23, 2014 Author Report Share Posted May 23, 2014 Fredag 23.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSPull Up:5 x 5 a BWDB Incline Bench Press:5 x 10 a 20 kgSSDB Lateral Raise:5 x 7 a 10 kgLef Extension:5 x 7 a 59,3 kgSSEZ Standing Curl:5 x 9 a 35 kgStraight Bar Pushdown:5 x 9 a 57,5 kgSSSquat:5 x 8 a 45 kgDB Shrug:5 x 8 a 37,5 kgPlank:2 x 55 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 24, 2014 Author Report Share Posted May 24, 2014 Lørdag 24.05.14.Bodybike:TM: 1.00Kcal: 822 Quote Link to comment Share on other sites More sharing options...
Zane Posted May 25, 2014 Author Report Share Posted May 25, 2014 Søndag 25.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSBB Bench Press:5 x 5 a 75 kgBB Bent Over Row:5 x 5 a 75 kgSSEZ Upright Row:5 x 8 a 25 kgLeg Press:5 x 8 a 155 kgSSEZ Lying Triceps Extension:5 x 10 a 37,5 kgDB Incline Curl:5 x 8 a 12,5 kgSSDB Rear Delt Lateral Raise:5 x 9 a 10 kgDB Hammercurl:5 x 9 a 10 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 27, 2014 Author Report Share Posted May 27, 2014 Tirsdag 27.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSDB Bench Press:2 x 6 a 40 kg3 x 5 a 40 kgDB Bent Over Row:2 x 6 a 50 kg3 x 5 a 50 kgSSMilitary Press:2 x 6 a 50 kg3 x 5 a 50 kgBB Romanian Deadlift:2 x 6 a 70 kg3 x 5 a 70 kgSSCG Bench Press:5 x 9 a 55 kgDB Standing Curl:5 x 9 a 12,5 kgSSRear Delt Pec Deck:5 x 10 a 32 kgEZ Reverse Curl:5 x 10 a 25 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 29, 2014 Author Report Share Posted May 29, 2014 Torsdag 29.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSPull Up:2 x 5 a BW3 x 4 a BWDB Incline Bench Press:5 x 8 a 22,5 kgSSDB Lateral Raise:5 x 8 a 10 kgLeg Extension:5 x 8 a 59,3 kgSSEZ Standing Curl:5 x 10 a 35 kgStraight Bar Pushdown:5 x 10 a 57,5 kgSSSquat:5 x 8 a 45 kgDB Shrug:5 x 8 a 37,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted May 30, 2014 Author Report Share Posted May 30, 2014 Fredag 30.05.14.Bodybike:TM: 1.00Kcal: 780 Quote Link to comment Share on other sites More sharing options...
Zane Posted May 31, 2014 Author Report Share Posted May 31, 2014 Lørdag 31.05.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSBB Bench Press:5 x 5 a 77,5 kgBB Bent Over Row:5 x 5 a 77,5 kgSSEZ Upright Row:5 x 9 a 25 kgLeg Press:5 x 9 a 155 kgSSEZ Lying Triceps Extension:5 x 8 a 40 kgDB Incline Curl:5 x 9 a 12,5 kgSSDB Rear Delt Lateral Raise:5 x 10 a 10 kgDB Hammercurl:5 x 10 a 10 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 1, 2014 Author Report Share Posted June 1, 2014 Søndag 01.06.14.Bodybike:TM: 1.00Kcal: 799 Quote Link to comment Share on other sites More sharing options...
Zane Posted June 2, 2014 Author Report Share Posted June 2, 2014 Mandag 02.06.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSDB Bench Press:5 x 6 a 40 kgDB Bent Over Row:5 x 6 a 50 kgSSMilitary Press:5 x 6 a 50 kgBB Romanian Deadlift:5 x 6 a 70 kgSSCG Bench Press:5 x 10 a 55 kgDB Standing Curl:5 x 10 a 12,5 kgSSRear Delt Pec Deck:5 x 10 a 32 kgEZ Reverse Curl:5 x 10 a 25 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 3, 2014 Author Report Share Posted June 3, 2014 Tirsdag 03.06.14.Bodybike:TM. 1.00Kcal: 666 Quote Link to comment Share on other sites More sharing options...
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