Zane

[Zane]

Onsdag 09.05.12.

Swiss Plank:

3 x 30 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

Machine Flye:

1 x 12 a 32,5 kg

3 x 12 a 47,5 kg

DB Bench Press:

1 x 15 a 15 kg

1 x 12 a 20 kg

1 x 10 a 25 kg

1 x 8 a 30 kg

1 x 5 a 35 kg

BB Incline Press:

3 x 8 a 60 kg

Rope Pressdown:

3 x 12 a 40 kg

EZ Lying Triceps Extension:

3 x 10 a 42,5 kg

BB Wrist Curl:

3 x 12 a 47,5 kg

BB Reverse Wrist Curl:

3 x 12 a 47,5 kg

Swiss Crunches:

3 x 30 a BW

[Zane]

Mandag 14.05.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 6 a 34,5 kg

Leg Press:

1 x 12 a 110 kg

3 x 8 a 150 kg

Adduktion:

3 x 12 a 57 kg

BB Romanian Deadlift:

1 x 12 a 25 kg

3 x 8 a 45 kg

DB Seated Lateral Raises:

1 x 12 a 5 kg

3 x 6 a 10 kg

DB Upright Row:

1 x 12 a 12,5 kg

3 x 10 a 17,5 kg

Arnold Press:

3 x 12 a 15 kg

3 x 6 a 22,5 kg

Reverse Pec Deck:

1 x 12 a 28 kg

5 x 10 a 38 kg

Calves Press:

3 x 10 a 170 kg

4-Crunches:

3 x 20 a BW

Første træning efter et par forkølede dage, og første træning skrevet ind på et oldnordisk, dræbende langsomt hakkebræt, fordi min Vaio er til rep

[Zane]

Tirsdag 15.05.12.

Spinning:

TM : 1.10

AVH : 139

KCAL : 928

[Zane]

Onsdag 16.05.12.

Swiss Plank:

3 x 35 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

Machine Flyes:

1 x 12 a 35 kg

3 x 12 a 50 kg

DB Bench Press:

1 x 15 a 15 kg

1 x 12 a 20 kg

1 x 10 a 25 kg

1 x 8 a 30 kg

1 x 5 a 35 kg

BB Incline Bench Press:

3 x 8 a 62,5 kg

Rope Pressdown:

3 x 10 a 41 kg

EZ Lying Triceps Extension:

3 x 8 a 42,5 kg

BB Wrist Curl:

3 x 10 a 50 kg

BB Reverse Wrist Curl:

3 x 10 a 50 kg

Swiss Crunches:

3 x 30 a BW

[Zane]

Torsdag 17.05.12.

Spinning:

TM : 1.10

AVH : 145

KCAL : 997

[Zane]

Fredag 18.05.12.

Side Plank:

3 x 40 sec. a BW

WG Pulldown:

3 x 11 a 65 kg

DB Bent Over Row:

1 x 15 a 30 kg

1 x 12 a 35 kg

1 x 10 a 40 kg

1 x 8 a 45 kg

1 x 4 a50 kg

NG Pulleyrow:

3 x 8 a 72,5 kg

DB Shrugs:

1 x 12 a 25 kg

3 x 10 a 35 kg

EZ Standing Curl:

3 x 9 a 37,5 kg

DB Incline Curl:

3 x 8 a 15 kg

BB Reverse Curl:

3 x 10 a 30 kg

Hyperextension:

3 x 8 a 7 kg

Reverse Crunches:

3 x 30 a BW

[Zane]

Lørdag 19.05.12.

Spinning:

TM : 1.10

AVH : 140

KCAL : 943

[Zane]

Søndag 20.05.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 7 a 34,5 kg

Leg Press:

1 x 12 a 110 kg

3 x 10 a 150 kg

Adduktion:

3 x 12 a 58 kg

Romanian Deadlift:

1 x 12 a 25 kg

3 x 10 a 45 kg

DB Seated Lateral Raises:

1 x 12 a 5 kg

3 x 7 a 10 kg

DB Upright Row:

1 x 12 a 12,5 kg

3 x 11 a 17,5 kg

Arnold Press:

1 x 12 a 15 kg

3 x 9 a 22,5 kg

Reverse Pec Deck:

1 x 12 a 28 kg

5 x 12 a 38 kg

Calves Press:

3 x 12 a 170 kg

4-Crunches:

3 x 22 a BW

Edited May 20, 2012 by Zane

[Zane]

Mandag 21.05.12.

Vægt : 92,5 kg

BT : 108 / 72 / 56

[Zane]

Torsdag 24.05.12.

Swiss Plank:

3 x 40 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

Machine Flye:

1 x 12 a 37,5 kg

3 x 12 a 52,5 kg

DB Bench Press:

1 x 15 a 15 kg

1 x 12 a 20 kg

1 x 10 a 25 kg

1 x 8 a 30 kg

1 x 8 a 35 kg

BB Incline Press:

3 x 5 a 65 kg

Rope Pressdown:

3 x 12 a 41 kg

EZ Lying Triceps Extension:

3 x 8 a 42,5 kg

BB Wrist Curl:

3 x 12 a 50 kg

BB Reverse Wrist Curl:

3 x 12 a 50 kg

Swiss Crunches:

3 x 30 a BW

[Zane]

Fredag 25.05.12.

Side Plank:

3 x 40 sec. a BW

WG Pulldown:

3 x 12 a 65 kg

DB Bent Over Row:

1 x 15 a 30 kg

1 x 12 a 35 kg

1 x 10 a 40 kg

1 x 8 a 45 kg

1 x 6 a 50 kg

NG Pulleyrow:

3 x 8 a 75 kg

DB Shrugs:

1 x 12 a 25 kg

3 x 10 a 35 kg

EZ Standing Curl:

3 x 10 a 37,5 kg

DB Incline Curl:

3 x 9 a 15 kg

BB Reverse Curl:

3 x 11 a 30 kg

Hyperextension:

3 x 10 a 7 kg

Reverse Crunches:

3 x 30 a BW

[Zane]

Lørdag 26.05.12.

Cykling:

TM : 2.14

KM : 56

AVS : 24,9

AVH : 147

KCAL : 1937

Fin tur uden for byens larm kun omgivet af gule duftende rapsmarker og endnu mere duftende blå syrenhække. Næsten ingen trafik og totalt fravær af gyllespredere.

Nå de sidste er nok inde i byen idag, for efter Barneballet plejer stakkels Aalborg at være forvandlet til landets største og mest stinkende lokum................. så må prøve at holde syrenduften in mente.

[Zane]

Søndag 27.05.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 8 a 34,5 kg

Leg Press:

1 x 12 a 110 kg

3 x 10 a 150 kg

Adduktion:

3 x 12 a 59 kg

BB Romanian Deadlift:

1 x 12 a 25 kg

3 x 12 a 45 kg

DB Seated Lateral Raises:

1 x 12 a 5 kg

3 x 8 a 10 kg

DB Upright Row:

1 x 12 a 12,5 kg

3 x 11 a 17,5 kg

Arnold Press:

1 x 12 a 15 kg

3 x 8 a 22,5 kg

Reverse Pec Deck:

1 x 12 a 29 kg

5 x 12 a 39 kg

Calves Press:

3 x 15 a 170 kg

4-Crunches:

3 x 25 a BW

Dejlig lun dag i missionsrummet

[Zane]

Mandag 28.05.12.

Vægt : 92,0 kg

BT : 111 / 71 / 61

[Zane]

Tirsdag 29.05.12.

Body Bike:

TM : 1.10

AVH : 136

KCAL : 893

[Zane]

_{Onsdag 30.05.12.}

_{Swiss Plank:}

_{3 x 40 sec. a BW}

_{Rotator Cuff:}

_{Indadfører 3 x 20 a 10 KG}

_{Udadfører 3 x 20 a 5 kg}

_{Machine Flyes:}

_{1 x 12 a 40 kg}

_{3 x 12 a 55 kg}

_{DB Bench Press:}

_{1 x 15 a 17,5 kg}

_{1 x 12 a 22,5 kg}

_{1 x 10 a 27,5 kg}

_{1 x 8 a 32,5 kg}

_{1 x 4 a 37,5 kg}

_{BB Incline Bench Press:}

_{3 x 6 a 65 kg}

_{Rope Pressdown:}

_{3 x 10 a 42 kg}

_{EZ Lying Triceps Extension:}

_{3 x 10 a 42,5 kg}

_{BB Wrist Curl:}

_{3 x 10 a 52,5 kg}

_{BB Reverse Wrist Curl:}

_{3 x 10 a 52,5 kg}

_{Swiss Crunches:}

_{3 x 30 a BW}

[Zane]

Torsdag 31.05.12.

Body Bike:

TM : 1.10

AVH : 142

KCAL : 960

[Zane]

Fredag 01.06.12.

Side Plank:

3 x 45 sec. a BW

WG Pulldown:

3 x 10 a 67,5 kg

DB Bent Over Row:

1 x 15 a 30 kg

1 x 12 a 35 kg

1 x 10 a 40 kg

1 x 8 a 45 kg

1 x 6 a 50 kg

NG Pulleyrow:

3 x 8 a 77,5 kg

DB Shrug:

1 x 12 a 25 kg

3 x 12 a 35 kg

EZ Standing Curl:

1 x 11 a 37,5 kg

DB Incline Curl:

3 x 10 a 15 kg

BB Reverse Curl:

3 x 12 a 30 kg

Hyperextension:

3 x 11 a 7 kg

Reverse Crunch:

3 x 30 a BW

[Zane]

Lørdag 02.06.12.

Body Bike:

TM : 1.15

AVH : 134

KCAL : 931

[Zane]

Søndag 03.06.12.

Gulvtæppe:

3 x 15 a BW

Uni Legextension:

3 x 10 a 34,5 kg

Leg Press:

1 x 12 a 110 kg

3 x 10 a 150 kg

Adduktion:

3 x 12 a 60 kg

BB Romanian Deadlift:

1 x 12 a 27,5 kg

3 x 8 a 47,5 kg

DB Seated Lateral Raises:

1 x 12 a 5 kg

3 x 9 a 10 kg

DB Upright Row:

1 x 12 a 12,5 kg

3 x 12 a 17,5 kg

Arnold Press:

1 x 12 a 15 kg

3 x 10 a 22,5 kg

Reverse Pec Deck:

1 x 12 a 30 kg

5 x 10 a 40 kg

Calves Press:

1 x 12 a 175 kg

4-Crunches:

3 x 25 a BW

[Zane]

Mandag 04.06.12.

Vægt : 91,8 kg

BT : 112 / 72 / 60

[Zane]

Tirsdag 05.06.12.

Transportcykling:

TM : 1.45

KM : 40

[Zane]

Torsdag 07.06.12.

Swiss Plank:

3 x 40 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

Machine Flye:

1 x 12 a 42 kg

3 x 10 a 57 kg

DB Bench Press:

1 x 15 a 17,5 kg

1 x 12 a 22,5 kg

1 x 10 a 27,5 kg

1 x 8 a 32,5 kg

1 x 4 a 37,5 kg

BB Incline Bench Press:

3 x 6 a 65 kg

Rope Pressdown:

3 x 12 a 42 kg

EZ Lying Triceps Extesion:

3 x 10 a 42,5 kg

BB Wrist Curl:

1 x 12 a 52,5 kg

BB Reverse Wrist Curl:

1 x 12 a 52,5 kg

Swiss Crunches:

3 x 30 a BW

[Zane]

Fredag 08.06.12.

Side Plank:

3 x 45 sec. a BW

WG Pulldown:

3 x 12 a 67,5 kg

DB Bent Over Row:

1 x 15 a 30 kg

1 x 12 a 35 kg

1 x 10 a 40 kg

1 x 8 a 45 kg

1 x 6 a 50 kg

NG Pulleyrow:

3 x 6 a 80 kg

DB Shrugs:

1 x 12 a 25 kg

3 x 8 a 37,5 kg

EZ Standing Curl:

3 x 12 a 37,5 kg

DB Incline Curl:

3 x 11 a 15 kg

BB Reverse Curl:

3 x 8 a 32,5 kg

Hyperextension:

3 x 12 a 7 kg

Reverse Crunches:

3 x 30 a BW

[Zane]

Søndag 10.06.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 11 a 34,5 kg

Leg Press;

1 x 12 a 110 kg

3 x 11 a 150 kg

Adduktion:

3 x 12 a 61 kg

Romanian Deadlift:

1 x 12 a 27,5 kg

3 x 10 a 47,5 kg

Military Press:

1 x 12 a 20 kg

3 x 10 a 40 kg

DB Seated Lateral Raise:

3 x 8 a 10 kg

Reverse Pec Deck:

1 x 12 a 30 kg

5 x 12 a 40 kg

Calves Press:

3 x 15 a 175 kg

4-Crunches:

3 x 30 a BW