Zane


Zane
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Tilføjer fysiske mål i cm primo januar, med idealmålene for perfekt symmetri i parentes:-)

Bryst: 117 (123,5)

Talje: 104 (86,5)

Hofte: 105 (105)

Overarm: 40 (44.5)

Underarm 32 (36)

Lår: 60 (65,5)

Læg: 41 (42)

Læser lige med i din log

Hvor har du disse idealmål fra :happy:

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Onsdag 13.06.12.

Hej JernHenrik.

Det med målene er lidt en spøg, jeg er for gammel til at opnå græsk gude status. Men idealmålene fra de gamle gudestatuer går ud fra håndleddets omkreds i cm. Dette mål ganges med 6,5, så får man det ideelle brystmål. Hoftemålet er så brystmålet gange 0.85 - taljemål er bryst gange o,7 - lårmål er bryst gange o,53 - Overarm er bryst gange o,36 - Læg er bryst gange o,34 og underarm er bryst gange 0,29.

Så det er bare at måle sit håndled og i gang med lommeregneren :bigsmile:

(Kilde: Ove Rytter: "Bodybuilding ABC")

Swiss Plank:

3 x 45 sec. a BW

Rotator Cuff:

Indadfører 3 x 15 a 11 kg

Udadfører 3 x 15 a 6 kg

Machine Flye:

1 x 12 a 42 kg

3 x 12 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

Rope Pressdown:

3 x 10 a 43 kg

EZ Lying Triceps Extension:

3 x 12 a 42,5 kg

BB Wrist Curl:

3 x 8 a 55 kg

BB Reverse Wrist Curl:

3 x 8 a 55 kg

Swiss Crunches:

3 x 30 a BW

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Lørdag 16.06.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 12 a 34,5 kg

Leg Press:

1 x 12 a 110 kg

3 x 12 a 150 kg

Adduktion:

3 x 12 a 62 kg

BB Romanian Deadlift:

1 x 12 a 27,5 kg

3 x 12 a 47,5 kg

Military Press:

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 a 50 kg

DB Seated Lateral Raise:

1 x 12 a 6 kg

3 x 8 a 10 kg

Reverse Pec Deck:

1 x 12 a 31 kg

5 x 10 a 41 kg

Calves Press:

3 x 12 a 180 kg

4-Crunches:

3 x 20 a BW

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Søndag 17.06.12.

Swiss Plank:

3 x 45 sec. a BW

Rotator Cuff:

Indadfører 3 x 15 a 11 kg

Udadfører 3 x 15 a 6 kg

Machine Flye:

1 x 12 a 45 kg

3 x 8 a 60 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 43 kg

EZ Lying Triceps Extension:

3 x 8 a 45 kg

BB Wrist Curl:

3 x 9 a 55 kg

BB Reverse Wrist Curl:

3 x 9 a 55 kg

Swiss Crunches:

3 x 30 a BW

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Tirsdag 19.06.12.

Side Plank:

3 x 45 sec. a BW

Pull Up:

2 x 3 a BW

NG Pull Up:

2 x 4 a BW

Chin Up:

2 x 5 a BW

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

Pulleyrow:

3 x 12 a 50 kg

DB Shrugs:

1 x 12 a 25 kg

3 x 8 a 37,5 kg

EZ Standing Curl:

3 x 6 a 40 kg

DB Incline Curl:

3 x 12 a 15 kg

BB Reverse Curl:

3 x 8 a 32,5 kg

Hyperextension:

3 x 8 a 8 kg

Reverse Crunch:

3 x 30 a BW

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Fredag 22.06.12.

Swiss Plank:

3 x 50 sec. a BW

Rotator Cuff:

Indadfører 3 x 15 a 11 kg

Udadfører 3 x 15 a 6 kg

Machine Flye:

1 x 12 a 45 kg

3 x 10 a 60 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 7 a 32,5 kg

1 x 3 a 37,5 kg

BB Incline Press:

3 x 6 a 65 kg

Rope Pressdown:

3 x 10 a 44 kg

EZ Lying Triceps Extension:

3 x 10 a 45 kg

Wrist Curl:

3 x 10 a 55 kg

Reverse Wrist Curl:

3 x 10 a 55 kg

Swiss Crrunch:

3 x 30 a BW

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Tirsdag 26.06.12.

Gulvtæppe:

2 x 15 a BW

Leg Press:

3 x 10 a 150 kg

Adduktion:

3 x 10 a 60 kg

Pull Up:

2 x 4 a BW

1 x 3 a BW

BB Incline Bench Press:

5 x 5 a 60 kg

Yates Row:

5 x 5 a 50 kg

DB Flye:

3 x 10 a 8 kg

Military Press:

3 x 8 a 35 kg

Reverse Pec Deck:

3 x 10 a 35 kg

DB Over Head Extension:

3 x 10 a 22,5 kg

BB Curl:

3 x 10 a 25 kg

Plank:

2 x 60 sec. a BW

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Torsdag 28.06.12.

Gulvtæppe:

2 x 15 a BW

Uni Leg Extension:

3 x 10 a 30 kg

BB Romanian Deadlift:

5 x 5 a 45 kg

Rotator Cuff:

Indadfører 2 x 16 a 11 kg

Udadfører 2 x 16 a 6 kg

NG Pull Up:

1 x 5 a BW

2 x 4 a BW

DB Bench Press:

5 x 5 a 25 kg

DB Bent Over Row:

5 x 5 a 35 kg

Cable Crossover:

3 x 10 a 15 kg

Arnold Press:

3 x 10 a 15 kg

DB Shrugs:

3 x 10 a 25 kg

Rope Pressdown:

3 x 10 a 35 kg

DB Standing Curl:

3 x 10 a 10 kg

Side Plank:

2 x 30 sec. a BW

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  • 2 weeks later...

Lørdag 07.07.12.

Efter en lille uge med hals- og maveproblemer kom der lidt gang i den igen:

Gulvtæppe:

2 x 15 a BW

Lying Leg Curl:

3 x 10 a 23 kg

Skvat:

3 x 10 a 20 kg

Et forsøg på at snige lidt squat ind i træningen igen efter flere års fravær.Meget forsigtigt, så må jeg se hvornår knæene siger stop.

Rotator Cuff:

Indadfører 2 x 15 a 11 kg

Udadfører 2 x 15 a 6 kg

Chin Up:

3 x 5 a BW

BB Bench Press:

5 x 5 a 60 kg

WG Seated Row:

5 x 5 a 50 kg

Machine Flye:

3 x 10 a 40 kg

EZ Upright Row:

3 x 10 a 20 kg

DB Shoulder Blaster:

3 x 10 a 4 kg

EZ Lying Triceps Extensions:

3 x 8 a 32,5 kg

DB Hammercurl:

3 x 10 a 10 kg

Plank:

1 x 60 sec. a BW

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Tirsdag 10.07.12.

Gulvtæppe:

2 x 15 a BW

Leg Press:

3 x 10 a 130 kg

Adduktion:

3 x 10 a 60 kg

Rotator Cuff:

Indadfører 2 x 16 a 11 kg

Udadfører 2 x 16 a 6 kg

Pull Up:

2 x 4 a BW

1 x 3 a BW

BB Incline Press:

5 x 5 a 60 kg

Yates Row:

5 x 5 a 60 kg

DB Flye:

3 x 12 a 10 kg

Military Press:

5 x 5 a 40 kg

Reverse Pec Deck:

3 x 12 a 25 kg

DB Overhead Extension:

3 x 10 a 25 kg

BB Curl:

3 x 10 a 27,5 kg

Plank:

1 x 65 sec. a BW

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Torsdag 12.07.12.

Gulvtæppe:

2 x 15 a BW

Uni Leg Extension:

3 x 10 a 30 kg

BB Romanian Deadlift:

5 x 5 a 47,5 kg

Rotator Cuff:

Indadfører 2 x 16 a 11 kg

Udadfører 2 x 16 a 6 kg

NG Pull Up:

2 x 5 a BW

1 x 4 a BW

DB Bench Press:

5 x 5 a 25 kg

DB Bent Over Row:

5 x 5 a 35 kg

Cable Crossover:

3 x 10 a 15 kg

Arnold Press:

5 x 5 a 20 kg

DB Shrug:

3 x 10 a 27,5 kg

Rope Pressdown:

3 x 12 a 35 kg

DB Standing Curl:

3 x 12 a 10 kg

Plank:

1 x 65 sec. a BW

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Lørdag 14.07.12.

Gulvtæppe:

2 x 15 a BW

Lying Leg Curl:

3 x 10 a 25,3 kg

Skvat:

3 x 10 a 22,5 kg

Rotator Cuff:

Indadfører 2 x 16 a 11 kg

Udadfører 2 x 16 a 6 kg

Chin Up:

1 x 6 a BW

1 x 5 a BW

1 x 4 a BW

BB Bench Press:

5 x 5 a 70 kg

WG Seated Row:

5 x 5 a 60 kg

Machine Flye:

3 x 10 a 45 kg

EZ Upright Row:

5 x 5 a 22,5 kg

DB Shoulder Blaster:

3 x 10 a 5 kg

EZ Lying Triceps Extension:

3 x 10 a 32,5 kg

DB Hammercurl:

3 x 8 a 12,5 kg

Plank:

1 x 65 sec. a BW

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