Zane

[Zane]

Tirsdag 21.08.12.

Gulvtæppe:

2 x 15 a BW

Leg Press:

2 x 15 a 100 kg

Rotator Cuff:

Indadfører 2 x 15 a 12 kg

Udadfører 2 x 15 a 7 kg

Yates Row:

2 x 15 a 50

BB Incline Press:

2 x 15 a 40 kg

Military Press:

2 x 15 a 25 kg

BB Curl:

2 x 15 a 20 kg

DB Overhead Extension:

2 x 15 a 22,5 kg

Plank:

1 x 60 sec. a BW

[Zane]

Torsdag 23.08.12.

Gulvtæppe:

2 x 15 a BW

Uni Leg Extension:

2 x 15 a 25,3 kg

Rotator Cuff:

Indadfører 2 x 15 a 12 kg

Udadfører 2 x 15 a 7 kg

DB Bent Over Row:

2 x 15 a 30 kg

DB Bench Press:

2 x 15 a 20 kg

Arnold Press:

2 x 15 a 15 kg

DB Shrug:

2 x 15 a 25 kg

Rope Pressdown:

2 x 15 a 30 kg

DB Standing Curl:

2 x 15 a 10 kg

Plank:

1 x 60 sec. a BW

[Zane]

Lørdag 25.08.12.

Gulvtæppe:

2 x 15 a BW

Lying Leg Curl:

2 x 15 a 30 kg

Rotator Cuff:

Indadfører 2 x 15 a 12 kg

Udadfører 2 x 15 a 7 kg

WG Seated Row:

2 x 15 a 50 kg

BB Bench Press:

2 x 15 a 50 kg

EZ Upright Row:

2 x 15 a 27,5 kg

EZ Lying Triceps Extension:

2 x 15 a 30 kg

DB Hammercurl:

2 x 15 a 12,5 kg

Plank:

1 x 60 sec. a BW

Slut på deload-uge. Næste uge starter jeg på nyt 5-split program.

[Zane]

Mandag 27.08.12.

Vægt : 92,4 kg

BT : 124 / 76 / 66

[Zane]

Tirsdag 28.08.12.

Rotator Cuff;

Indadfører 3 x 15 a 12 kg

Udadfører 3 x 15 a 7 kg

BB Incline Bench Press:

1 x 15 a 40 kg

3 x 6 a 55 kg

1 x 10 a 45 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 8 a 25 kg

1 x 10 a 20 kg

BB Decline Bench Press:

3 x 10 a 50 kg

DB Incline Flye:

3 x 10 a 7,5 kg

Push Up:

3 x 10 a BW

Plank:

1 x 60 sec. a BW

Treadmill:

20 min.

5 km/t

4,9 % AVG Incline

180 Kcal

[Zane]

Onsdag 29.08.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

3 x 4 a BW

Chin Up:

3 x 5 a BW

WG Pulldown:

1 x 15 a 40 kg

3 x 8 a 55 kg

WG Seated Row:

3 x 10 a 50 kg

Straight Arm Pulldown:

3 x 12 a 30 kg

Hyper Extension:

3 x 10 a BW

Calves Press:

2 x 15 a 120 kg

2 x 20 a 100 kg

Seated Calves Raise:

2 x 15 a 20 kg

2 x 20 a 15 kg

Side Plank:

1 x 30/30 sec a BW

Cycling:

15 min.

L 1 / 3

131 kcal

[Zane]

Tirsdag 04.09.12.

Rotator Cuff:

Indadfører 3 x 15 a 12 kg

Udadfører 3 x 15 a 7 kg

BB Incline Bench Press:

1 x 15 a 42,5 kg

3 x 6 a 57,5 kg

1 x 10 a 47,5 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 6 a 27,5 kg

1 x 10 a 22,5 kg

BB Decline Bench Press:

3 x 10 a 52,5 kg

DB Incline Flyes:

3 x 10 a 8 kg

Push Up:

3 x 8 a BW

Plank:

1 x 60 sec. a BW

Treadmill:

20 min.

5 km/t

6,4 % AVG Incline

201 kcal

[Zane]

Onsdag 05.09.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

1 x 5 a BW

2 x 4 a BW

Chin Up:

1 x 6 a BW

2 x 5 a BW

Yates Row:

1 x 15 a 42,5 kg

3 x 8 a 57,5 kg

WG Pulldown:

1 x 15 a 42,5 kg

3 x 8 a 57,5 kg

WG Seated Row:

3 x 10 a 52,5 kg

Straight Arm Pulldown:

3 x 12 a 32,5 kg

Hyper Extension:

3 x 10 a 1 kg

Calves Press:

2 x 15 a 125 kg

2 x 20 a 105 kg

Seated Calves Raise:

2 x 15 a 22,5 kg

2 x 20 a 17,5 kg

Cycling:

15 min.

L 1 / 4

127 kcal

[Zane]

Torsdag 06.09.12.

Rotator Cuff:

Indadfører 3 x 15 a 12 kg

Udadfører 3 x 15 a 7 kg

DB Seated Shoulder Press:

1 x 15 a 12,5 kg

3 x 6 a 20 kg

1 x 10 a 15 kg

EZ Upright Row:

1 x 15 a 20 kg

3 x 8 a 35 kg

DB Bent Over Lateral Raise:

3 x 10 a 5 kg

DB Lateral Raise:

3 x 10 a 5 kg

BB Incline Front Raise:

3 x 8 a 10 kg

DB Shrug:

1 x 15 a 20 kg

3 x 8 a 30 kg

Hanging Leg Raise:

3 x 5 a BW

Nautilus Crunch:

3 x 10 a 40,5 kg

Oblique Crunch:

3 x 10 a BW

Crosstrainer:

10 min.

L1 Fb

107 kcal

[Zane]

Fredag 07.09.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

1 x 15 a 100 kg

3 x 8 a 130 kg

1 x 12 a 110 kg

Leg Extension:

3 x 10 a 43 kg

Adduktion:

3 x 10 a 50 kg

BB Romanian Deadlift:

1 x 15 a 30 kg

1 x 10 a 35 kg

2 x 8 a 40 kg

1 x 12 a 32,5 kg

Lying Leg Curl:

1 x 15 a 23 kg

3 x 8 a 30 kg

Calves Press:

2 x 15 a 125 kg

2 x 20 a 105 kg

Seated Calves Raise:

2 x 15 a 22,5 kg

2 x 20 a 17,5 kg

Plank:

1 x 60 sec. a BW

[Zane]

Lørdag 08.09.12.

CG Bench Press:

1 x 15 a 40 kg

1 x 10 a 45 kg

2 x 8 a 50 kg

1 x 6 a 55 kg

BB Standing Curl:

1 x 15 a 20 kg

1 x 10 a 25 kg

2 x 8 a 30 kg

2 x 6 a 35 kg

DB Overhead Extension:

3 x 10 a 17,5 kg

DB Incline Curl:

3 x 10 a 10 kg

Triceps Dip:

3 x 5 a BW

Uni Scott Curl:

3 x 12 a 8 kg

Triceps Pressdown:

2 x 12 a 35 kg

Rope Hammercurl:

3 x 12 a 20 kg

Uni Reverse Pressdown:

2 x 12 a 15 kg

EZ Reverse Curl:

1 x 15 a 15 kg

2 x 12 a 20 kg

1 x 15 a 15 kg

Side Plank:

1 x 30/30 sec. a BW

[Zane]

Søndag 09.09.12.

Hanging Leg Raise:

3 x 6 a BW

Nautilus Crunch:

3 x 10 a 43 kg

Oblique Crunch:

3 x 10 a BW

Body Bike:

TM : 0.40

AVH : 133

KCAL : 489

[Zane]

Mandag 10.09.12.

Vægt : 92,2 kg

BT : 112 / 74 / 68

[Zane]

Tirsdag 11.09.12.

Rotator Cuff:

Indadfører 3 x 16 a 12 kg

Udadfører 3 x 16 a 7 kg

BB Incline Bench Press:

1 x 15 a 45 kg

3 x 6 a 60 kg

1 x 10 a 50 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 7 a 27,5 kg

1 x 10 a 25 kg

BB Decline Bench Press:

3 x 10 a 55 kg

DB Incline Flye:

3 x 10 a 8 kg

Push Up:

3 x 10 a BW

Plank:

1 x 65 sec. a BW

Treadmill:

25 min.

5 km/t

4,9 % AVG Incline

225 kcal

[Zane]

Onsdag 12.09.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

1 x 5 a BW

2 x 4 a BW

Chin Up:

1 x 6 a BW

2 x 5 a BW

Yates Row:

1 x 15 a 45 kg

3 x 8 a 60 kg

WG Pulldown:

1 x 15 a 45 kg

3 x 8 a 60 kg

WG Seated Row:

3 x 10 a 55 kg

Straight Arm Pulldown:

3 x 12 a 35 kg

Hyper Extension:

3 x 10 a 2 kg

Calves Press:

2 x 15 a 130 kg

2 x 20 a 110 kg

Seated Calves Raise:

2 x 15 a 25 kg

2 x 20 a 20 kg

Side Plank:

1 x 30/30 sec. a BW

Cycling:

15 min.

L 2/4

137 kcal

[Zane]

Torsdag 13.09.12.

Rotator Cuff:

Indadfører 3 x 16 a 12 kg

Udadfører 3 x 16 a 7 kg

DB Seated Shoulder Press:

1 x 15 a 12,5 kg

3 x 6 a 20 kg

1 x 10 a 17,5 kg

EZ Upright Row:

1 x 15 a 22,5 kg

3 x 8 a 35 kg

DB Bent Over Lateral Raise:

3 x 10 a 6 kg

DB Lateral Raise:

3 x 10 a 6 kg

BB Incline Front Raise:

3 x 9 a 10 kg

DB Shrug:

1 x 15 a 20 kg

3 x 8 a 30 kg

Hanging Leg Raise:

3 x 7 a BW

Nautilus Crunch:

3 x 12 a 43 kg

Oblique Crunch:

3 x 12 a BW

Crosstrainer:

10 min.

L 2 Fb

127 kcal

[Zane]

Fredag 14.09.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

1 x 15 a 102 kg

3 x 8 a 132 kg

1 x 10 a 112 kg

Leg Extension:

3 x 12 a 45,3 kg

Adduktion:

3 x 12 a 52 kg

DB Lunges:

3 x 8 a 2 kg

BB Romanian Deadlift:

1 x 15 a 30 kg

1 x 10 a 35 kg

2 x 8 a 40 kg

1 x 10 a 35 kg

Lying Legcurl:

1 x 15 a 23 kg

3 x 8 a 32,3 kg

Calves Press:

2 x 15 a 130 kg

2 x 20 a 110 kg

Seated Calves Raise:

2 x 15 a 25 kg

2 x 20 a 20 kg

Plank:

1 x 65 sec. a BW

Treadclimber:

20 min.

3,5 km/t

1 x Max.

203 kcal

[Zane]

Lørdag 15.09.12.

CG Bench Press:

1 x 15 a 40 kg

1 x 10 a 45,5 kg

2 x 8 a 52,5 kg

1 x 6 a 57,5 kg

BB Standing Curl:

1 x 15 a 20 kg

1 x 10 a 25 kg

2 x 8 a 30 kg

2 x 6 a 35 kg

DB Overhead Extension:

3 x 10 a 20 kg

DB Incline Curl:

3 x 8 a 12,5 kg

Triceps Dip:

3 x 6 a BW

Uni Scott Curl:

3 x 10 a 10 kg

Triceps Pressdown:

2 x 12 a 40 kg

Rope Hammercurl:

3 x 12 a 23 kg

Uni RG Pressdown:

2 x 15 a 16 kg

EZ Reverse Curl:

1 x 15 a 17,5 kg

2 x 12 a 22,5 kg

1 x 15 a 17,5 kg

Side Plank:

1 x 30/30 sec. a BW

[Zane]

Søndag 16.09.12.

Hanging Leg Raise:

3 x 8 a BW

Nautilus Crunch:

3 x 15 a 43 kg

Oblique Crunch:

3 x 15 a BW

Body Bike:

TM : 0.40

AVH : 130

KCAL : 473

[Zane]

Tirsdag 18.09.12.

Rotator Cuff:

Indadfører 2 x 17 a 12 kg

Udadfører 2 x 17 a 7 kg

BB Incline Bench Press:

1 x 15 a 45 kg

3 x 6 a 62,5 kg

1 x 10 a 52,5 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 8 a 27,5 kg

1 x 10 a 25 kg

BB Decline Bench Press:

3 x 10 a 57,5 kg

Plank:

1 x 65 sec. a BW

Treadmill:

25 min.

5 km/t

5,7 % AVG Incline

238 kcal

[Zane]

Onsdag 19.09.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

1 x 5 a BW

2 x 4 a BW

Chin Up:

1 x 6 a BW

1 x 5 a BW

1 x 4 a BW

Yates Row:

1 x 15 a 47,5 kg

3 x 8 a 62,5 kg

WG Pulldown:

1 x 15 a 47,5 kg

3 x 8 a 62,5 kg

WG Seated Row:

3 x 10 a 57,5 kg

Straight Arm Pulldown:

3 x 12 a 36 kg

Hyper Extension:

3 x 10 a 2,5 kg

Calves Press:

2 x 15 a 133 kg

2 x 20 a 113 kg

Seated Calves Raise:

2 x 15 a 27,5 kg

2 x 20 a 22,5 kg

Cycling:

20 min.

L 2 / 4

171 kcal

[Zane]

Torsdag 20.09.12.

Rotator Cuff:

Indadfører 3 x 17 a 12 kg

Udadfører 3 x 17 a 7 kg

DB Seated Shoulder Press:

1 x 15 a 15 kg

3 x 6 a 22,5 kg

1 x 10 a 20 kg

EZ Upright Row:

1 x 15 a 22,5 kg

3 x 8 a 35 kg

DB Bent Over Lateral Raise:

3 x 10 a 6,5 kg

DB Lateral Raise:

3 x 10 a 6,5 kg

BB Incline Front Raise:

3 x 10 a 10 kg

DB Shrug:

1 x 15 a 20 kg

3 x 8 a 32,5 kg

Hanging Leg Raise:

3 x 8 a BW

Nautilus Crunch:

3 x 15 a 45,3 kg

Oblique Crunch:

3 x 15 a BW

Crosstrainer:

10 min.

L 3 Fb

134 kcal

[Zane]

Fredag 21.09.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 8 a 132 kg

Leg Extension:

3 x 12 a 47,5 kg

Adduktion:

3 x 12 a 53 kg

DB Lunges:

3 x 9 a 2 kg

BB Romanian Deadlift:

3 x 8 a 40 kg

Lying Leg Curl:

3 x 10 a 32,3 kg

Calves Press:

2 x 15 a 133 kg

2 x 20 a 113 kg

Seated Calves Raise:

2 x 15 a 27,5 kg

2 x 20 a 22,5 kg

Plank:

1 x 65 sec. a BW

Treadclimber:

20 min.

3,5 km/t

2 x max.

215 kcal

[Zane]

Lørdag 22.09.12.

CG Bench Press:

1 x 15 a 40 kg

1 x 10 a 50 kg

2 x 8 a 55 kg

1 x 6 a 60 kg

BB Standing Curl:

1 x 15 a 20 kg

1 x 10 a 27,5 kg

2 x 8 a 32,5 kg

2 x 6 a 37,5 kg

DB Overhead Extension:

3 x 10 a 22,5 kg

DB Incline Curl:

3 x 9 a 12,5 kg

Triceps Dip:

3 x 7 a BW

Uni Scott Curl:

3 x 11 a 10 kg

Triceps Pressdown:

2 x 12 a 45 kg

Rope Hammercurl:

3 x 12 a 25 kg

Uni RG Pressdown:

2 x 15 a 17 kg

EZ Reverse Curl:

1 x 15 a 20 kg

2 x 12 a 25 kg

1 x 15 a 20 kg

Side Plank:

1 x 35/35 sec. a BW

[Zane]

Søndag 23.09.12.

Hanging Leg Raise:

3 x 9 a BW

Nautilus Crunch:

3 x 15 a 45,3 kg

Oblique Crunch:

3 x 15 a BW

Body Bike:

TM : 0.40

AVH : 134

KCAL : 500