Zane

Zane · February 7, 2012

Tirsdag 07.02.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 10 a 30 kg

Leg Presses:

3 x 12 a 105 kg

BB Romanian Deadlifts:

3 x 10 a 37,5 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 10 a 27,5 kg

DB Seated Lateral Raises:

3 x 10 a 7 kg

DB Upright Rows:

3 x 8 a 15 kg

Arnold Presses:

3 x 11 a 20 kg

Reverse Pec Deck:

3 x 12 a 33 kg

Calves Presses:

3 x 12 a 145 kg

4-Crunches:

3 x 15 a BW

Crosstrainer:

20 min.

L6 Fb

270 kcal

Zane · February 9, 2012

Torsdag 09.02.12.

Bridge:

2 x 65 sec. a BW

Rotator Cuff:

Indadfører 3 x 18 a 11 kg

Udadfører 3 x 18 a 6 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 25 kg

3 x 9 a 30 kg

BB Incline Bench Presses:

3 x 10 a 47,5 kg

DB Low Incline Flyes:

3 x 6 a 12,5 kg

Rope Pressdowns:

3 x 12 a 36 kg

EZ Lying Triceps Extensions:

3 x 8 a 40 kg

BB Wrist Curls:

3 x 11 a 40 kg

BB Reverse Wrist Curls:

3 x 11 a 40 kg

Swiss Crunches:

3 x 24 a BW

Treadmill:

40 min.

5,6 km/t

6% incline

405 kcal

Zane · February 11, 2012

Lørdag 11.02.12.

Side Bridge:

1 x 45 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 27,5 kg

3 x 8 a 35 kg

WG Pulldowns:

3 x 11 a 60 kg

NG Pulleyrows:

3 x 11 a 60 kg

EZ Standing Curls:

3 x 12 a 32,5 kg

DB Incline Curls:

3 x 9 a 12,5 kg

BB Reverse Curls:

3 x 11 a 25 kg

Hyper Extensions:

3 x 8 a 6 kg

Reverse Crunches:

3 x 24 a BW

Treadclimber:

30 min.

4 km/t

7 x max.

375 kcal

Zane · February 12, 2012

Søndag 12.02.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 10 a 30 kg

Leg Presses:

3 x 12 a 110 kg

Adduktions:

3 x 12 a 30 kg

BB Romanian Deadlifts:

3 x 11 a 37,5 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 11 a 27,5 kg

DB Seated Lateral Raises:

3 x 11 a 7 kg

DB Upright Rows:

3 x 9 a 15 kg

Arnold Presses:

3 x 11 a 20 kg

Reverse Pec Deck:

3 x 12 a 33 kg

Calves Presses:

3 x 15 a 145 kg

4-Crunches:

3 x 15 a BW

Crosstrainer:

20 min.

L6 Fb

270 kcal

Edited February 12, 2012 by Zane

Zane · February 26, 2012

Søndag 26.02.12.

Bridge:

2 x 60 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 25 kg

3 x 6 a 30 kg

BB Incline Bench Presses:

3 x 10 a 45 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Rope Pressdowns:

3 x 12 a 35 kg

EZ Lying Triceps Extensions:

3 x 6 a 40 kg

BB Wrist Curls:

3 x 10 a 40 kg

BB Reverse Wrist Curls:

3 x 10 a 40 kg

Swiss Crunches:

3 x 20 a BW

Zane · February 28, 2012

Tirsdag 28.02.12.

Sidebridge:

2 x 30 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 27,5 kg

3 x 8 a 35 kg

WG Pulldowns:

3 x 10 a 60 kg

NG Pulleyrows:

3 x 10 a 60 kg

EZ Standing Curls:

3 x 10 a 32,5 kg

DB Incline Curls:

3 x 8 a 12,5 kg

BB Reverse Curls:

3 x 10 a 25 kg

Hyper Extensions:

3 x 10 a 5 kg

Reverse Crunches:

3 x 25 a BW

Zane · March 1, 2012

Torsdag 01.03.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 10 a 30 kg

Leg Presses:

3 x 10 a 110 kg

Adduktions:

3 x 12 a 35 kg

BB Romanian Deadlifts:

3 x 10 a 37,5 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 10 a 27,5 kg

DB Seated Lateral Raises:

3 x 10 a 7 kg

DB Upright Rows:

3 x 8 a 15 kg

Arnold Presses:

3 x 10 a 20 kg

Reverse Pec Deck:

3 x 10 a 33 kg

Calves Presses:

3 x 12 a 145 kg

4-Crunches:

3 x 10 a BW

Zane · March 9, 2012

Fredag 09.03.12.

Bridge:

2 x 60 sec. a BW

Rotator Cuff:

Indadfører 2 x 20 a 10 kg

Udadfører 2 x 20 a 5 kg

DB Bench Presses:

1 x 15 a 15 kg

1 x 12 a 25 kg

3 x 7 a 30 kg

BB Incline Bench Presses:

3 x 10 a 45 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Rope Pressdowns:

3 x 15 a 35 kg

EZ Lying Triceps Extensions:

3 x 6 a 40 kg

BB Wrist Curls:

3 x 10 a 42,5 kg

BB Reverse Wrist Curls:[/

3 x 10 a 42,5 kg

Swiss Crunches:

3 x 25 a BW

Zane · March 13, 2012

Tirsdag 13.03.12.

Side Bridge:

2 x 30 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 27,5 kg

3 x 9 a 35 kg

WG Pulldowns:

3 x 10 a 60 kg

NG Pulleyrows:

3 x 10 a 60 kg

EZ Standing Curls:

3 x 10 a 32,5 kg

DB Incline Curls:

3 x 8 a 12,5 kg

BB Reverse Curls:

3 x 10 a 25 kg

Hyper Extensions:

3 x 10 a 5 kg

Reverse Crunches:

3 x 25 a BW

Zane · March 15, 2012

Torsdag 15.03.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 10 a 30 kg

Leg Presses:

3 x 12 a 110 kg

Adduktions:

3 x 12 a 40 kg

BB Romanian Deadlifts:

1 x 12 a 20 kg

3 x 12 a 37,5 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 11 a 27,5 kg

DB Seated Lateral Raises:

1 x 12 a 4 kg

3 x 10 a 7 kg

DB Upright Rows:

3 x 9 a 15 kg

Arnold Presses:

1 x 12 a 12,5 kg

3 x 10 a 20 kg

Reverse Pec Deck:

3 x 12 a 33 kg

Calves Presses:

3 x 15 a 145 kg

4-Crunches:

3 x 12 a BW

Zane · March 16, 2012

Fredag 16.03.12.

Bridge:

3 x 45 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

DB Bench Presses:

1 x 15 a 15 kg

1 x 12 a 25 kg

3 x 8 a 30 kg

BB Incline Bench Presses:

3 x 12 a 45 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Rope Pressdowns:

3 x 15 a 36 kg

EZ Lying Triceps Extensions:

3 x 7 a 40 kg

BB Wrist Curls:

3 x 11 a 42,5 kg

BB Reverse Wrist Curls:

3 x 11 a 42,5 kg

Swiss Crunches:

3 x 25 a BW

Zane · March 19, 2012

Mandag 19.03.12.

Sidebridge:

3 x 30 sec. a BW

DB Bent Over Rows:

1 x 15 a 20 kg

1 x 12 a 27,5 kg

3 x 10 a 35 kg

WG Pulldowns:

3 x 11 a 60 kg

NG Pulleyrows:

3 x 11 a 60 kg

EZ Standing Curls:

3 x 11 a 32,5 kg

DB Incline Curls:

3 x 9 a 12,5 kg

BB Reverse Curls:

3 x 11 a 25 kg

Hyper Extensions:

3 x 11 a 5 kg

Reverse Crunches:

3 x 25 a BW

Zane · March 21, 2012

Onsdag 21.03.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 11 a 30 kg

Leg Presses:

3 x 12 a 115 kg

Adduktions:

3 x 12 a 45 kg

BB Romanian Deadlifts:

1 x 12 a 20 kg

3 x 8 a 40 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 12 a 27,5 kg

DB Seated Lateral Raises:

1 x 12 a 4 kg

3 x 11 a 7 kg

DB Upright Rows:

3 x 10 a 15 kg

Arnold Presses:

1 x 12 a 12,5 kg

3 x 10 a 20 kg

Reverse Pec Deck:

3 x 10 a 34 kg

Calves Presses:

3 x 12 a 150 kg

4-Crunches:

3 x 15 a BW

Zane · March 22, 2012

Torsdag 22.03.12.

Bridge:

3 x 50 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

DB Bench Presses:

1 x 15 a 15 kg

1 x 12 a 25 kg

3 x 8 a 30 kg

BB Incline Bench Presses:

3 x 8 a 50 kg

DB Low Incline Flyes:

3 x 11 a 10 kg

Rope Pressdowns:

3 x 12 a 37 kg

EZ Lying Triceps Extensions:

3 x 8 a 40 kg

BB Wrist Curls:

3 x 12 a 42,5 kg

BB Reverse Wrist Curls:

3 x 12 a 42,5

Swiss Crunches:

3 x 25 a BW

Zane · March 23, 2012

Fredag 23.03.12.

Side Bridge:

3 x 30 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 27,5 kg

3 x 11 a 35 kg

WG Pulldowns:

3 x 11 a 60 kg

NG Pulleyrows:

3 x 11 a 60 kg

EZ Standing Curls:

3 x 12 a 32,5 kg

DB Incline Curls:

3 x 10 a 12,5 kg

BB Reverse Curls:

3 x 12 a 25 kg

Hyper Extensions:

3 x 12 a 5 kg

Reverse Crunches:

3 x 25 a BW

Zane · March 25, 2012

Søndag 25.03.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 12 a 30 kg

Leg Presses:

1 x 12 a 100 kg

3 x 12 a 120 kg

Adduktions:

3 x 12 a 50 kg

BB Romanian Deadlifts:

1 x 12 a 20 kg

3 x 9 a 40 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 22,5 kg

3 x 8 a 30 kg

DB Seated Lateral Raises:

1 x 12 a 4 kg

3 x 12 a 7 kg

DB Upright Rows:

3 x 11 a 15 kg

Arnold Presses:

1 x 12 a 12,5 kg

3 x 10 a 20 kg

Reverse Pec Deck:

1 x 12 a 25 kg

3 x 12 a 34 kg

Calves Presses:

3 x 12 a 155 kg

4-Crunches:

3 x 17 a BW

Zane · March 27, 2012

Tirsdag 27.03.12.

Bridge:

3 x 55 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

DB Bench Presses:

1 x 15 a 15 kg

1 x 12 a 25 kg

3 x 8 a 30 kg

BB Incline Presses:

3 x 9 a 50 kg

DB Low Incline Flyes:

3 x 12 a 10 kg

Rope Pressdowns:

3 x 12 a 38 kg

EZ Lying Triceps Extensions:

3 x 9 a 40 kg

BB Wrist Curls:

3 x 10 a 45 kg

BB Reverse Wrist Curls:

3 x 10 a 45 kg

Swiss Crunches;

3 x 25 a BW

Zane · March 28, 2012

Onsdag 28.03.12.

Side Bridge:

3 x 30 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 27,5 kg

3 x 12 a 35 kg

WG Pulldowns:

3 x 12 a 60 kg

NG Pulleyrows:

3 x 12 a 60 kg

EZ Standing Curls:

3 x 8 a 35 kg

DB Incline Curls:

3 x 11 a 12,5 kg

BB Reverse Curls:

3 x 8 a 27,5 kg

Hyper Extensions:

3 x 8 a 6 kg

Reverse Crunches:

3 x 25 a BW

Zane · March 29, 2012

Torsdag 29.03.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 8 a 32,3 kg

Leg Presses:

1 x 12 a 100 kg

3 x 12 a 125 kg

Adduktions:

3 x 12 a 51 kg

BB Romanian Deadlifts:

1 x 12 a 20 kg

3 x 10 a 40 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 22,5 kg

3 x 10 a 30 kg

DB Seated Lateral Raises:

1 x 12 a 4 kg

3 x 8 a 8 kg

DB Upright Rows:

3 x 12 a 15 kg

Arnold Presses:

1 x 12 a 12,5 kg

3 x 11 a 20 kg

Reverse Pec Deck:

1 x 12 a 25 kg

3 x 12 a 35 kg

Calves Presses:

3 x 15 a 155 kg

4-Crunches:

3 x 18 a BW

Zane · April 4, 2012

Onsdag 04.04.12.

Bridge:

3 x 55 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

DB Bench Presses:

1 x 15 a 15 kg

1 x 12 a 25 kg

3 x 8 a 30 kg

BB Incline Bench Presses:

3 x 9 a 50 kg

DB Low Incline Flyes:

3 x 12 a 10 kg

Rope Pressdowns:

3 x 12 a 38 kg

EZ Lying Triceps Extensions:

3 x 9 a 40 kg

BB Wrist Curls:

3 x 10 a 45 kg

BB Reverse Wrist Curls:

3 x 10 a 45 kg

Swiss Crunches:

3 x 25 a BW

Zane · April 5, 2012

Torsdag 05.04.12.

Spinning:

TM : 0.40

KCAL : 398

Zane · April 6, 2012

Fredag 06.04.12.

Side Bridge:

3 x 30 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 27,5 kg

3 x 6 a 37,5 kg

WG Pulldowns:

3 x 7 a 62,5 kg

NG Pulleyrows:

3 x 8 a 62,5 kg

DB Shrugs:

1 x 12 a 20 kg

3 x 11 a 30 kg

EZ Standing Curls:

3 x 9 a 35 kg

DB Incline Curls:

3 x 12 a 12,5 kg

BB Reverse Curls:

3 x 10 a 27,5 kg

Hyper Extensions:

3 x 9 a 6 kg

Reverse Crunches:

3 x 25 a BW

Edited April 7, 2012 by Zane

Zane · April 7, 2012

Lørdag 07.04.12.

Spinning:

TM: 0.50

KCAL: 642

Edited April 7, 2012 by Zane

Zane · April 8, 2012

Søndag 08.04.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 9 a 32,3 kg

Leg Presses:

1 x 12 a 100 kg

3 x 12 a 130 kg

Adduktions:

3 x 12 a 52 kg

BB Romanian Deadlifts:

1 x 12 a 20 kg

3 x 11 a 40 kg

DB Seated Lateral Raises:

1 x 12 a 4 kg

3 x 9 a 8 kg

DB Upright Rows:

1 x 12 a 12,5 kg

3 x 6 a 17,5 kg

Arnold Presses:

1 x 12 a 12,5 kg

3 x 12 a 20 kg

Reverse Pec Deck:

1 x 12 a 26 kg

3 x 10 a 36 kg

Calves Presses:

3 x 12 a 160 kg

4-Crunches:

3 x 20 a BW

Zane · April 14, 2012

Lørdag 14.04.12.

Spinning:

TM: 1.00

KCAL: 756

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