Zane Posted June 4, 2014 Author Report Share Posted June 4, 2014 Onsdag 04.06.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSPull Up:4 x 5 a BW1 x 3 a BWDB Incline Bench Press:5 x 9 a 22,5 kgSSDB Lateral Raise:5 x 9 a 10 kgLeg Extension:5 x 9 a 59,3 kgSSEZ Standing Curl:5 x 8 a 37,5 kgStraight Bar Pushdown:5 x 8 a 60 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 June 6, 2014 Author Report Share Posted June 6, 2014 Fredag 06.06.14.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 80 kgBB Bent Over Row:5 x 5 a 80 kgSSEZ Upright Row:5 x 10 a 25 kgLeg Press:5 x 10 a 155 kgSSEZ Lying Triceps Extension:5 x 9 a 40 kgDB Incline Curl:5 x 10 a 12,5 kgSSDB Rear Delt Lateral Raise:5 x 6 a 12,5 kgDB Hammercurl:5 x 6 a 12,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 8, 2014 Author Report Share Posted June 8, 2014 Lørdag 07.06.14.Cykling:TM: 2.10Søndag 08.06.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSDB Bench Press:2 x 7 a 40 kg3 x 6 a 40 kgDB Bent Over Row:2 x 7 a 50 kg3 x 6 a 50 kgSSMilitary Press:2 x 7 a 50 kg3 x 6 a 50 kgBB Romanian Deadlift:2 x 7 a 70 kg3 x 6 a 70 kgSSCG Bench Press:5 x 8 a 57,5 kgDB Standing Curl:5 x 8 a 15 kgSSRear Delt Pec Deck:5 x 10 a 33 kgEZ Reverse Curl:5 x 8 a 27,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 10, 2014 Author Report Share Posted June 10, 2014 Mandag 09.06.14.Bodybike:TM: 1.00Kcal: 836Tirsdag 10.06.14.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 22,5 kgSSDB Lateral Raise:5 x 10 a 10 kgLeg Extension:5 x 10 a 59,3 kgSSEZ Standing Curl:5 x 9 a 37,5 kgStraight Bar Pushdown:5 x 9 a 60 kgSSSquat:5 x 6 a 47,5 kgDB Shrug:5 x 6 a 40 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 12, 2014 Author Report Share Posted June 12, 2014 Onsdag 11.06.14.Bodybike:TM: 1.00Torsdag 12.06.14.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 82,5 kgBB Bent Over Row:5 x 5 a 82,5 kgSSEZ Upright Row:5 x 8 a 27,5 kgLeg Press:5 x 8 a 160 kgSSEZ Lying Triceps Extension:5 x 10 a 40 kgDB Incline Curl:5 x 6 a 15 kgSSDB Rear Delt Lateral Raise:5 x 7 a 12.5 kgDB Hammercurl:5 x 7 a 12,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 14, 2014 Author Report Share Posted June 14, 2014 Fredag 13.06.14.Promenade:TM: 1.43Lørdag 14.06.14.SSDB Bench Press:4 x 7 a 40 kg1 x 6 a 40 kgDB Bent Over Row:4 x 7 a 50 kg1 x 6 a 50 kgSSMilitary Press:3 x 7 a 50 kg2 x 6 a 50 kgBB Romanian Deadlift:3 x 7 a 70 kg2 x 6 a 70 kgSSCG Bench Press:5 x 9 a 57,5 kgDB Standing Curl:5 x 9 a 15 kgSSRear Delt Pec Deck:5 x 9 a 34 kgEZ Reverse Curl:5 x 9 a 27,5 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 21, 2014 Author Report Share Posted June 21, 2014 Fredag 20.06.14.Rotator Cuff:Indadfører 2 x 20 a 15 kgUdadfører 2 x 20 a 10 kgSSDB Bench Press:4 x 7 a 40 kg1 x 6 a 40 kgDB Bent Over Row:4 x 7 a 50 kg1 x 6 a 50 kgSSMilitary Press:5 x 4 a 52,5 kgBB Romanian Deadlift:5 x 4 a 72,5 kgLørdag 21.06.14.Bodybike:TM: 1.00 Quote Link to comment Share on other sites More sharing options...
Zane Posted June 22, 2014 Author Report Share Posted June 22, 2014 Søndag 22.06.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 12 a 16 kgUdadfører 2 x 12 a 11 kgSSPull Up:3 x 5 a BW2 x 4 a BWDB Incline Bench Press:5 x 8 a 25 kgSSDB Lateral Raise:5 x 10 a 10 kgLeg Extension:5 x 10 a 59,3 kgSSEZ Standing Curl:4 x 9 a 37,5 kgStraight Bar Pushdown:4 x 9 a 60 kgSquat:5 x 8 a 47,5 kgDB Shrug:5 x 8 a 40 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 25, 2014 Author Report Share Posted June 25, 2014 Onsdag 25.06.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 12 a 16 kgUdadfører 2 x 12 a 11 kgSSBB Bench Press:5 x 5 a 85 kgBB Bent Over Row:5 x 5 a 85 kgSSEZ Upright Row:5 x 9 a 27,5 kgLeg Press:5 x 9 a 160 kgSSEZ Lying Triceps Extension:4 x 6 a 42,5 kgDB Incline Curl:4 x 6 a 15 kgSSDB Rear Delt Lateral Raise:4 x 8 a 12,5 kgDB Hammercurl:4 x 8 a 12,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 27, 2014 Author Report Share Posted June 27, 2014 Torsdag 26.06.14.Bodybike:TM: 1.00Kcal: 842Fredag 27.06.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 12 a 16 kgUdadfører 2 x 12 a 11 kgSSDB Bench Press:5 x 8 a 40 kgDB Bent Over Row:5 x 8 a 50 kgSSMilitary Press:5 x 5 a 52,5 kgBB Romanian Deadlift:5 x 5 a 72,5 kgSSCG Bench Press:4 x 10 a 57,5 kgDB Standing Curl:4 x 10 a 15 kgSSRear Delt Pec Deck:4 x 10 a 34 kgEZ Reverse Curl:4 x 10 a 27,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 29, 2014 Author Report Share Posted June 29, 2014 Lørdag 28.06.14.Bodybike:TM: 1.00Kcal: 890Søndag 29.06.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 12 a 16 kgUdadfører 2 x 12 a 11 kgSSPull Up:5 x 5 a BWDB Incline Bench Press:5 x 9 a 25 kgSSDB Lateral Raise:5 x 11 a 10 kgLeg Extension:5 x 11 a 59,3 kgSSEZ Standing Curl:4 x 10 a 37,5 kgStraight Bar Pushdown:4 x 10 a 60 kgSSSquat:5 x 8 a 47,5 kgDB Shrug:5 x 8 a 40 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted June 30, 2014 Author Report Share Posted June 30, 2014 Mandag 30.06.14.Bodybike:TM: 1.00Kcal: 801 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 1, 2014 Author Report Share Posted July 1, 2014 Tirsdag 01.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 12 a 16 kgUdadfører 2 x 12 a 11 kgSSBB Bench Press:5 x 5 a 87,5 kgBB Bent Over Row:5 x 5 a 87,5 kgSSEZ Upright Row:5 x 10 a 27,5 kgLeg Press:5 x 10 a 160 kgSSEZ Lying Triceps Extension:4 x 7 a 42,5 kgDB Incline Curl:4 x 7 a 15 kgSSDB Rear Delt Lateral Raise:4 x 9 a 12,5 kgDB Hammercurl:4 x 9 a 12,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted July 2, 2014 Author Report Share Posted July 2, 2014 Onsdag 02.07.14.Bodybike:TM: 1.00KCAL: 754 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 4, 2014 Author Report Share Posted July 4, 2014 Fredag 04.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 13 a 16 kgUdadfører 2 x 13 a 11 kgSSDB Bench Press:5 x 8 a 40 kgDB Bent Over Row:5 x 8 a 50 kgSSMilitary Press:5 x 5 a 52,5 kgBB Romanian Deadlift:5 x 5 a 72,5 kgSSCG Bench Press:4 x 6 a 60 kgDB Standing Curl:4 x 6 a 17,5 kgSSRear Delt Pec Deck:4 x 10 a 35 kgEZ Reverse Curl:4 x 8 a 30 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted July 5, 2014 Author Report Share Posted July 5, 2014 Lørdag 05.07.14.Bodybike:TM: 1.00Kcal: 785 Quote Link to comment Share on other sites More sharing options...
Zane Posted July 6, 2014 Author Report Share Posted July 6, 2014 Søndag 06.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 13 a 16 kgUdadfører 2 x 13 a 11 kgSSPull Up:5 x 5 a BWDB Incline Bench Press:5 x 10 a 25 kgSSDB Lateral Raise:5 x 12 a 10 kgLeg Press:5 x 12 a 59,3 kgSSEZ Standing Curl:4 x 6 a 40 kgStraight Bar Pushdown:4 x 6 a 65 kgSSSquat:5 x 8 a 50 kgDB Shrug:5 x 8 a 42,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted July 8, 2014 Author Report Share Posted July 8, 2014 Tirsdag 08.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 13 a 16 kgUdadfører 2 x 13 a 11 kgSSBB Bench Press:5 x 5 a 90 kgBB Bent Over Row:5 x 5 a 90 kgSSEZ Upright Row:5 x 8 a 30 kgLeg Press:5 x 8 a 165 kgSSEZ Lying Triceps Extension:4 x 8 a 42,5 kgDB Incline Curl:4 x 8 a 15 kgSSDB Rear Delt Lateral Raise:4 x 10 a 12,5 kgDB Hammercurl:4 x 10 a 12,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted July 10, 2014 Author Report Share Posted July 10, 2014 Onsdag 09.07.14.Bodybike:TM: 1.00Kcal: 817Torsdag 10.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 14 a 16 kgUdadfører 2 x 14 a 11 kgSSDB Bench Press:2 x 9 a 40 kg3 x 6 a 40 kgDB Bent Over Row:2 x 9 a 50 kg3 x 6 a 50 kgSSMilitary Press:5 x 5 a 55 kgBB Romanian Deadlift:5 x 5 a 75 kgSSCG Bench Press:4 x 7 a 60 kgDB Standing Curl:4 x 7 a 17,5 kgHer fik lummervarmen overtaget........ Quote Link to comment Share on other sites More sharing options...
Zane Posted July 12, 2014 Author Report Share Posted July 12, 2014 Lørdag 12.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 14 a 16 kgUdadfører 2 x 14 a 11 kgSSPull Up:5 x 5 a BWDB Incline Bench Press:5 x 11 a 25 kgSSDB Lateral Raise:5 x 6 a 12,5 kgLeg Extension:5 x 6 a 61,5 kgSSEZ Standing Curl:4 x 7 a 40 kgStraight Bar Pushdown:4 x 7 a 65 kgSSSquat:5 x 8 a 50 kgDB Shrug:5 x 8 a 42,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted July 16, 2014 Author Report Share Posted July 16, 2014 Onsdag 16.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 14 a 16 kgUdadfører 2 x 14 a 11 kgSSBB Bench Press:5 x 5 a 92,5 kgBB Bent Over Row:5 x 5 a 92,5 kgSSEZ Upright Row:5 x 9 a 30 kgLeg Press:5 x 9 a 165 kgSSEZ Lying Triceps Extension:4 x 9 a 42,5 kgDB Incline Curl:4 x 9 a 15 kgSSDB Rear Delt Lateral Raise:4 x 11 a 12,5 kgDB Hammercurl:4 x 11 a 12,5 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted July 18, 2014 Author Report Share Posted July 18, 2014 Fredag 18.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 14 a 16 kgUdadfører 2 x 14 a 11 kgSSDB Bench Press:3 x 9 a 40 kgDB Bent Over Row:3 x 9 a 50 kgSSMilitary Press:3 x 5 a 55 kgBB Romanian Deadlift:3 x 5 a 75 kgSSCG Bench Press:3 x 8 a 60 kgDB Standing Curl:3 x 8 a 17,5 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted July 24, 2014 Author Report Share Posted July 24, 2014 Torsdag 24.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 15 a 16 kgUdadfører 2 x 15 a 11 kgSSPull Up:5 x 5 a BWDB Incline Bench Press:5 x 12 a 25 kgSSDB Lateral Raise:5 x 7 a 12,5 kgLeg Extension:5 x 8 a 61,5 kgSSEZ Standing Curl:4 x 8 a 40 kgStraight Bar Pushdown:4 x 8 a 65 kgSquat:5 x 8 a 50 kgPlank:2 x 60 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted July 31, 2014 Author Report Share Posted July 31, 2014 Lørdag 26.07.14.Gulvtæppe:2 x 15 a BWRotator Cuff:Indadfører 2 x 15 a 16 kgUdadfører 2 x 15 a 11 kgSSBB Bench Press:1 x 5 a 95 kg1 x 3 a 95 kg1 x 0 a 95 kgBB Bent Over Row:5 x 5 a 95 kgSSEZ Upright Row:1 x 10 a 30 kg1 x 4 a 30 kgLeg Press:5 x 10 a 165 kgHøjre skulder gik totalt i strejke i dag. Trænger nok til en pause.30.07.14.Cykling:TM: 1.4531.07.14.Gulvtæppe:3 x 15 a BWLying Leg Curl:3 x 10 a 30 kgLeg Extension:3 x 10 a 61,5 kgLeg Press:3 x 10 a 165 kgDB Uni Lateral Raise:3 x 10 a 8 kg (kun v.)DB Uni Standing Curl:3 x 10 a 12,5 kg (kun v.)DB Uni Triceps Extension:3 x 10 a 15 kg (kun v.) Quote Link to comment Share on other sites More sharing options...
Zane Posted August 6, 2014 Author Report Share Posted August 6, 2014 Fredag 01.08.14.Cykling:TM: 2.00Lørdag 02.08.14.Cykling:TM: 1.45Mandag 04.08.14.Cykling:TM:1.15Tirsdag 05.08.14.Cykling:TM: 1.45Onsdag 06.08.14.Gulvtæppe:3 x 15 a BWLying Leg Curl:3 x 10 a 32,3 kgLeg Extension:3 x 10 a 64 kgLeg Press:3 x 8 a 170 kgCable Uni Row :3 x 10 a 25 kg (kun v.)DB Uni Shoulder Press:3 x 10 a 15 kg (kun v.)DB Uni Preacher Curl:3 x 10 a 10 kg (kun v.)Cable Uni Pressdown:3 x 10 a 25 kg (kun v.) Quote Link to comment Share on other sites More sharing options...
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