Zane

[Zane]

Mandag 24.09.12.

Vægt : 93.8 kg

BT : 102 / 75 / 68

[Zane]

Tirsdag 25.09.12.

Rotator Cuff:

Indadfører 3 x 17 a 12 kg

Udadfører 3 x 17 a 7 kg

BB Incline Bench Press:

1 x 15 a 45 kg

3 x 6 a 65 kg

1 x 10 a 55 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 6 a 30 kg

1 x 10 a 25 kg

BB Decline Bench Press:

3 x 10 a 60 kg

DB Incline Flye:

3 x 10 a 8 kg

Push Up:

3 x 10 a BW

Plank:

1 x 70 sec. a BW

Treadmill:

30 min.

5 km/t

4 % AVG Incline

242 kcal

[Zane]

Onsdag 26.09.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

3 x 5 a BW

Chin Up:

1 x 6 a BW

2 x 5 a BW

Yates Row:

1 x 15 a 50 kg

3 x 8 a 65 kg

WG Pulldown:

1 x 15 a 50 kg

3 x 8 a 65 kg

WG Seated Row:

3 x 10 a 60 kg

Straight Arms Pulldown:

3 x 12 a 37 kg

Hyper Extension:

3 x 10 a 3 kg

Calves Press:

2 x 15 a 135 kg

2 x 20 a 115 kg

Seated Calves Raise:

2 x 15 a 30 kg

2 x 20 a 25 kg

Cycling:

20 min.

L 2 / 5

178 kcal

[Zane]

Torsdag 27.09.12.

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 7 a 22.5 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 8 a 35 kg

DB Bent Over Lateral Raise:

3 x 10 a 8 kg

DB Lateral Raise:

3 x 10 a 8 kg

DB Shrug:

1 x 15 a 25 kg

3 x 6 a 35 kg

Hanging Leg Raise:

3 x 9 a BW

Nautilus Crunch:

3 x 15 a 47,5 kg

Oblique Crunch:

3 x 15 a BW

Crosstrainer:

15 min.

L 2 Fb

164 kcal

[Zane]

Fredag 28.09.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 8 a 133 kg

Leg Extension:

3 x 12 a50 kg

Adduktion:

3 x 12 a 54 kg

DB Lunges:

3 x 10 a 2 kg

BB Romanian Deadlift:

3 x 8 a 42,5 kg

Lying Leg Curl:

3 x 12 a 32,3 kg

Calves Press:

2 x 15 a 135 kg

2 x 20 a 115 kg

Seated Calves Raise:

2 x 15 a 30 kg

2 x 20 a 25 kg

Plank:

1 x 70 sec. a BW

Treadclimber:

20 min.

3,5 km/t

3 x Max.

222 kcal

[Zane]

Lørdag 29.09.12.

CG Bench Press:

1 x 15 a 42,5 kg

1 x 10 a 52,5 kg

2 x 8 a 57,5 kg

1 x 6 a 62,5 kg

BB Standing Curl:

1 x 15 a 20 kg

1 x 10 a 30 kg

2 x 8 a 35 kg

2 x 6 a 40 kg

DB Overhead Extension:

3 x 10 a 25 kg

DB Incline Curl:

3 x 10 a 12,5 kg

Triceps Dip:

1 x 8 a BW

2 x 7 a BW

Uni Scott Curl:

3 x 12 a 10 kg

Triceps Pressdown:

2 x 12 a 50 kg

Rope Hammercurl:

3 x 12 a 26 kg

Uni RG Pressdown:

2 x 15 a 18 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 40 / 40 sec. a BW

[Zane]

Tirsdag 02.10.12.

Rotator Cuff:

Indadfører 3 x 18 a 12 kg

Udadfører 3 x 18 a 7 kg

BB Incline Bench Press:

1 x 15 a 47,5 kg

3 x 6 a 67,5 kg

1 x 10 a 57,5 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 7 a 30 kg

1 x 10 a 25 kg

BB Decline Bench Press:

3 x 10 a 62,5 kg

DB Incline Flye:

3 x 8 a 10 kg

Push Up:

3 x 8 a BW

Plank:

1 x 75 sec. a BW

Treadmill:

30 min.

5 km/t

4,7 % AVG Incline

257 Kcal.

[Zane]

Onsdag 03.10.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

3 x 5 a BW

Chin Up:

3 x 5 a BW

Yates Row:

1 x 15 a 50 kg

3 x 8 a 67,5 kg

WG Pulldown:

3 x 15 a 50 kg

3 x 8 a 67,5 kg

WG Seated Row:

3 x 10 a 62,5 kg

Straight Arms Pulldown:

3 x 12 a 38 kg

Hyper Extension:

3 x 10 a 4 kg

Calves Press:

2 x 15 a 138 kg

2 x 20 a 118 kg

Seated Calves Raise:

2 x 15 a 31,1 kg

2 x 20 a 26,1 kg

Side Plank:

1 x 40 / 40 sec. a BW

Cycling:

20 min.

L 3 / 5

186 kcal

[Zane]

Torsdag 04.10.12.

Rotator Cuff:

Indadfører 3 x 18 a 12 kg

Udadfører 3 x 18 a 7 kg

DB Seated Shoulder Press:

1 x 15 a 15 kg

3 x 8 a 22,5 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 6 a 37,5 kg

DB Bent Over Lateral Raise:

3 x 12 a 8 kg

DB Lateral Raise:

3 x 12 a 8 kg

BB Incline Front Raise:

3 x 8 a 12,5 kg

DB Shrug:

1 x 15 a 25 kg

3 x 9 a 35 kg

Hanging Leg Raise:

3 x 9 a BW

Nautilus Crunch:

3 x 15 a 50 kg

Oblique Crunch:

3 x 15 a BW

Crosstrainer:

15 min.

L 3 Fb

181 kcal

[Zane]

Fredag 05.10.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 8 a 135 kg

Leg Extension:

3 x 10 a 52,3 kg

Adduktion:

3 x 12 a 55 kg

DB Lunges:

3 x 10 a 3 kg

BB Romanian Deadlift:

3 x 8 a 45 kg

Lying Leg Curl:

3 x 10 a 34,5 kg

Calves Press:

2 x 15 a 140 kg

2 x 20 a 120 kg

Seated Calves Raise:

2 x 15 a 32,5 kg

2 x 20 a 27,5 kg

Plank:

1 x 80 sec. a BW

Treadclimber:

20 min.

3,5 km/t

4 x max.

222 kcal

[Zane]

Lørdag 06.10.12.

CG Bench Press:

1 x 15 a 45 kg

1 x 10 a 55 kg

2 x 8 a 60 kg

1 x 6 a 65 kg

BB Standing Curl:

1 x 15 a 20 kg

1 x 10 a 30 kg

2 x 8 a 35 kg

2 x 6 a 40 kg

DB Overhead Extension:

3 x 10 a 27,5 kg

DB Incline Curl:

3 x 8 a 15 kg

Triceps Dip:

3 x 8 a BW

Uni Scott Curl:

3 x 10 a 12,5 kg

Triceps Pressdown:

2 x 12 a 51 kg

Rope Hammercurl:

3 x 12 a 27 kg

Uni RG Pressdown:

2 x 15 a 19 kg

EZ Reverse Curl:

1 x 15 a 22,5 kg

2 x 12 a 27,5 kg

1 x 15 a 22,5 kg

Side Plank:

1 x 40 / 40 sec. a BW

[Zane]

Søndag 07.10.12.

Hanging Leg Raise:

4 x 10 a BW

Nautilus Crunch:

4 x 15 a 50 kg

Oblique Crunch:

4 x 15 a BW

Body Bike:

TM : 0.45

AVH : 134

KCAL : 546

[Zane]

Tirsdag 09.10.12.

Rotator Cuff:

Indadfører 3 x 18 a 12 kg

Udadfører 3 x 18 a 7 kg

BB Incline Bench Press:

1 x 15 a 50 kg

3 x 6 a 70 kg

1 x 10 a 60 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 6 a 30 kg

1 x 10 a 25 kg

BB Decline Bench Press:

3 x 10 a 65 kg

DB Incline Flye:

3 x 8 a 10 kg

Push Up:

3 x 8 a BW

Plank:

1 x 80 sec. a BW

Treadmill:

35 min.

5 km/t

4,1% AVG Incline

285 kcal

[Zane]

Onsdag 10.10.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

3 x 5 a BW

Chin Up:

3 x 5 a BW

Yates Row:

1 x 15 a 50 kg

3 x 8 a 70 kg

WG Pulldown:

1 x 15 a 50 kg

3 x 8 a 70 kg

WG Seated Row:

3 x 10 a 65 kg

Straight Arms Pulldown:

3 x 12 a 40 kg

Hyper Extension:

3 x 10 a 5 kg

Calves Press:

2 x 15 a 140 kg

2 x 20 a 120 kg

Seated Calves Raise:

2 x 15 a 32,5 kg

2 x 20 a 27,5 kg

Side Plank:

1 x 40 / 40 sec. a BW

[Zane]

Torsdag 11.10.12.

Rotator Cuff:

Indadfører 3 x 18 a 12 kg

Udadfører 3 x 18 a 7 kg

DB Seated Shoulder Press:

1 x 15 a 15 kg

3 x 6 a 25 kg

1 x 10 a 20 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 6 a 37,5 kg

DB Bent Over Lateral Raise:

3 x 8 a 10 kg

DB Lateral Raise:

3 x 8 a 10 kg

BB Incline Front Raise:

3 x 9 a 12,5 kg

DB Shrug:

1 x 15 a 25 kg

3 x 10 a 35 kg

Hanging Leg Raise:

3 x 10 a BW

Nautilus Crunch:

3 x 15 a 52,3 kg

Oblique Crunch:

3 x 15 a BW

Crosstrainer:

20 min.

L 3 Fb

205 kcal

[Zane]

Fredag 12.10.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 8 a138 kg

Leg Extension:

3 x 10 a 54,5 kg

Adduktion:

3 x 12 a 56 kg

DB Lunges:

3 x 10 a 4 kg

BB Romanian Deadlift:

3 x 8 a 47,5 kg

Lying Leg Curl:

3 x 11 a 34,5 kg

Calves Press:

2 x 15 a 145 kg

2 x 20 a 125 kg

Seated Calves Raise:

2 x 15 a 35 kg

2 x 20 a 30 kg

Plank:

1 x 90 sec. a BW

Treadclimber:

20 min.

3,5 km/t

5 x max.

223 kcal

[Zane]

Lørdag 13.10.12.

CG Bench Press:

1 x 15 a 45 kg

1 x 10 a 57,5 kg

2 x 8 a 62,5 kg

1 x 6 a 67,5 kg

BB Standing Curl:

1 x 15 a 20 kg

1 x 10 a 32,5 kg

2 x 8 a 37,5 kg

2 x 6 a 42,5 kg

DB Overhead Extension:

3 x 10 a 30 kg

DB Incline Curl:

3 x 9 a 15 kg

Triceps Dip:

2 x 9 a BW

1 x 5 a BW

Uni Scott Curl:

3 x 11 a 12,5 kg

Triceps Pressdown:

2 x 12 a 52 kg

Rope Hammercurl:

3 x 12 a 28 kg

Uni RG Pressdown:

2 x 15 a 20 kg

EZ Reverse Curl:

1 x 15 a 22,5 kg

2 x 12 a 27,5 kg

1 x 15 a 22,5 kg

Side Plank:

1 x 45 / 45 sec. a BW

[Zane]

Søndag 14.10.12.

Hanging Leg Raise:

4 x 11 a BW

Nautilus Crunch:

4 x 15 a 52,3 kg

Oblique Crunch:

4 x 15 a BW

Body Bike:

TM : 0.45

AVH : 131

KCAL : 539

[Zane]

Mandag 15.10.12.

Vægt : 94,7 kg

BT : 104 / 69 / 67

Vægten har sneget sig 3 kg op den sidste månedstid, men det er nok kun fordi jeg startede på kreatin for 4 - 5 uger siden. Har før taget op til 5 kg på i løbet af den første kreatinmåned. Forventer de forsvinder igen når jeg stopper med kreatin til nytår.

Edited October 16, 2012 by Zane

[Zane]

Tirsdag 16.10.12.

Rotator Cuff:

Indadfører 3 x 19 a 12 kg

Udadfører 3 x 19 a 7 kg

BB Incline Bench Press:

1 x 15 a 50 kg

3 x 6 a 70 kg

1 x 10 a 60 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 7 a 30 kg

1 x 10 a 25 kg

BB Decline Bench Press:

3 x 10 a 67,5 kg

DB Incline Flye:

3 x 10 a 10 kg

Push Up:

3 x 8 a BW

Plank:

1 x 90 sec. a BW

Treadmill:

25 min.

5 km/t

5,5 % AVG Incline

226 Kcal

[Zane]

Onsdag 17.10.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

3 x 5 a BW

Chin Up:

3 x 5 a BW

Yates Row:

1 x 15 a 50 kg

3 x 8 a 70 kg

WG Pulldown:

1 x 15 a 50 kg

3 x 8 a 70 kg

WG Seated Row:

3 x 10 a 67,5 kg

Straight Arms Pulldpwn:

3 x 12 a 42 kg

Hyper Extension:

3 x 10 a 6 kg

Calves Press:

3 x 15 a 145

3 x 20 a 125

Seated Calves Raise:

3 x 15 a 35 kg

3 x 20 a 30 kg

Side Plank:

1 x 45 / 45 sec. a BW

Cycling:

20 min.

L 3 / 6

202 kcal

[Zane]

Lørdag 20.10.12.

CG Bench Press:

1 x 15 a 45 kg

1 x 10 a 60 kg

2 x 8 a 65 kg

1 x 6 a 70 kg

BB Standing Curl:

1 x 15 a 20 kg

1 x 10 a 32,5 kg

2 x 8 a 37,5 kg

2 x 6 a 42,5 kg

DB Overhead Extension:

1 x 10 a 32,5 kg

DB Incline Curl:

3 x 9 a 15 kg

Uni Scott Curl:

3 x 11 a 12,5 kg

Triceps Pressdown:

2 x 12 a 54 kg

Rope Hammercurl:

3 x 12 a 29 kg

Uni RG Pressdown:

2 x 15 a 21 kg

EZ Reverse Curl:

1 x 15 a 25 kg

2 x 12 a 30 kg

1 x 15 a 25 kg

[Zane]

Søndag 21.10.12.

Hanging Leg Raise:

4 x 12 a BW

Nautilus Crunch:

4 x 15 a 54,5 kg

Oblique Crunch:

4 x 15 a BW

Body Bike:

TM : 0.45

AVH : 134

KCAL : 560

[Zane]

Tirsdag 23.10.12.

Rotator Cuff:

Indadfører 3 x 20 a 12 kg

Udadfører 3 x 20 a kg

BB Incline Bensh Press:

1 x 15 a 50 kg

3 x 5 a 72,5 kg

1 x 10 a 60 kg

DB Bench Press:

1 x 15 a 17,5 kg

3 x 8 a 30 kg

1 x 10 a 25 kg

BB Decline Bench Press:

3 x 8 a 70 kg

DB Incline Flye:

3 x 10 a 10 kg

Push Up:

3 x 8 a BW

Plank:

1 x 45 sec. a 5 kg

Treadmill:

40 min.

5 km/t

3,2 % AVG Incline

302 kcal

[Zane]

Onsdag 24.10.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

3 x 5 a BW

Chin Up:

3 x 5 a BW

Yates Row:

1 x 15 a 50 kg

3 x 6 a 72,5 kg

WG Pulldown:

1 x 15 a 50 kg

3 x 8 a 72,5 kg

WG Seated Row:

3 x 10 a 70 kg

Straight Arms Pulldown:

3 x 12 a 45 kg

Hyper Extension:

3 x 8 a 6,5 kg

Calves Press:

2 x 15 a 150 kg

2 x 20 a 130 kg

Seated Calves Raise:

2 x 15 a 37,5 kg

2 x 20 a 32,5 kg

Side Plank:

1 x 45 / 45 sec. a BW

Crosstrainer:

20 min.

L 4 Fb

235 kcal.