Zane

[Zane]

Torsdag 25.10.12.

Rotator Cuff:

Indadfører 3 x 20 a 12 kg

Udadfører 3 x 20 a 7 kg

DB Seated Shoulder Press:

1 x 15 a 15 kg

3 x 7 a 25 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 6 a 37,5 kg

DB Bent Over Lateral Raise:

3 x 9 a 10 kg

DB Lateral Raise:

3 x 9 a 10 kg

DB Shrugs:

1 x 15 a 25 kg

3 x 10 a 37,5 kg

Hanging Leg Raise:

3 x 12 a BW

Nautilus Crunch:

3 x 15 a 57 kg

Oblique Crunch:

3 x 15 a BW

Cycling:

20 min.

L 3 / 7

209 kcal

[Zane]

Fredag 26.10.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 8 a 140 kg

Leg Extension:

3 x 8 a 57 kg

Adduktion:

3 x 12 a 57 kg

DB Lunges:

3 x 10 a 5 kg

BB Romanian Deadlift:

3 x 8 a 50 kg

Lying Leg Curl:

3 x 12 a 34,5 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

Plank:

1 x 50 sec. a 5 kg

Treadclimber:

20 min.

3,5 km/t

6 x max

219 kcal

[Zane]

Lørdag 27.10.12.

CG Bench Press:

1 x 15 a 45 kg

1 x 10 a 62,5 kg

2 x 8 a 67,5 kg

1 x 6 a 72,5 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 8 a 35 kg

DB Incline Curl:

3 x 10 a 15 kg

Triceps Dip:

2 x 9 a BW

1 x 7 a BW

Uni Scott Curl:

2 x 12 a 12,5 kg

1 x 10 a 12,5 kg

Triceps Pressdown:

2 x 12 a 55 kg

Rope Hammercurl:

3 x 12 a 30 kg

Uni RG Pressdown:

2 x 15 a 22 kg

EZ Reverse Curl:

1 x 15 a 25 kg

2 x 12 a 30 kg

1 x 15 a 25 kg

Side Plank:

1 x 50 / 50 sec. a BW

[Zane]

Søndag 28.10.12.

Hanging Leg Raise:

4 x 13 a BW

Nautilus Crunch:

4 x 15 a 57 kg

Oblique Crunches:

4 x 15 a BW

Body Bike:

TM : 0.45

AVH : 135

KCAL : 566

[Zane]

Mandag 29.10.12.

Vægt: 96,8 kg

BT: 107 / 71 / 61

Rotator Cuff:

Indadfører 3 x 15 a 13 kg

Udadfører 3 x 15 a 8 kg

BB Incline Bench Press:

1 x 15 a 50 kg

3 x 6 a 72,5 kg

1 x 10 a 60 kg

DB Bench Press:

1 x 15 a 20 kg

3 x 6 a 32,5 kg

1 x 12 a 25 kg

BB Decline Bench Press:

3 x 9 a 70 kg

DB Incline Flye:

1 x 10 a 10 kg

Push Up:

1 x 9 a BW

Plank:

1 x 55 sec. a 5 kg

Treadmill:

40 min.

5 km/t

4,7 % AVG Incline

342 kcal

[Zane]

01.11.12.

Rotator Cuff:

Indadfører 3 x 15 a 13 kg

Udadfører 3 x 15 a 8 kg

DB Seated Shoulder Press:

1 x 15 a 15 kg

3 x 8 a 25 kg

1 x 10 a 20 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 7 a 37,5 kg

DB Bent Over Lateral Raise:

3 x 12 a 10 kg

DB Lateral Raises:

3 x 12 a 10 kg

BB Incline Front Raise:

3 x 8 a 12,5 kg

DB Shrug:

1 x 15 a 25 kg

3 x 8 a 37,5 kg

Hanging Leg Raise:

3 x 13 a BW

Nautilus Crunch:

3 x 15 a 57 kg

Oblique Crunch:

3 x 15 a BW

Cycling:

20 min.

L 4 / 7

220 kcal

[Zane]

02.11.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 8 a 142 kg

Leg Extension:

3 x 10 a 57 kg

Adduktion:

3 x 12 a 58 kg

DB Lunges:

3 x 10 a 6 kg

BB Romanian Deadlift:

3 x 6 a 52,5 kg

Lying Leg Curl:

3 x 10 a 36 kg

Calves Press:

2 x 15 a 155 kg

2 x 20 a 135 kg

Seated Calves Raise:

2 x 15 a 40 kg

2 x 20 a 35 kg

Treadclimber:

20 min.

3,5 km/t

7 x max.

224 kcal

[Zane]

Lørdag 03.11.12.

CG Bench Press:

1 x 15 a 45 kg

1 x 10 a 65 kg

2 x 8 a 70 kg

1 x 6 a 75 kg

BB Standing Curl:

1 x 15 a 20 kg

1 x 10 a 35 kg

2 x 8 a 40 kg

2 x 6 a 45 kg

DB Overhead Extension:

3 x 9 a 35 kg

DB Incline Curl:

3 x 6 a 17,5 kg

Triceps Dip:

3 x 7 a BW

Uni Scott Curl:

3 x 10 a 12,5 kg

Triceps Pressdown:

2 x 12 a 55 kg

Rope Hammercurl:

3 x 12 a 30 kg

Uni RG Pressdown:

2 x 15 a 23 kg

EZ Reverse Curl:

1 x 15 a 25 kg

2 x 12 a 30 kg

1 x 15 a 25 kg

Side Plank:

1 x 50 / 50 sec. a BW

[Zane]

Mandag 05.11.12.

Hanging Leg Raise:

5 x 15 a BW

Nautilus Crunch:

5 x 15 a 57 kg

Oblique Crunch:

5 x 15 a BW

Body Bike:

TM : 0.50

AVH : 133

KCAL : 612

[Zane]

Tirsdag 06.11.12.

Rotator Cuff:

Indadfører 3 x 15 a 13 kg

Udadfører 3 x 15 a 8 kg

BB Incline Bench Press:

1 x 15 a 50 kg

3 x 5 a 75 kg

1 x 10 a 60 kg

DB Bench Press:

1 x 15 a 20 kg

3 x 7 a 32,5 kg

1 x 10 a 27,5 kg

BB Decline Bench Press:

3 x 10 a 70 kg

DB Incline Flye:

3 x 10 a 10 kg

Push Up:

3 x 10 a BW

Plank:

1 x 60 sec. a 5 kg

Treadmill:

40 min.

5 km/t

5,6 % AVG Incline

365 kcal

[Zane]

Onsdag 07.11.12.

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 7 a 72,5 kg

WG Pulldown:

1 x 15 a 50 kg

3 x 6 a 75 kg

WG Seated Row:

3 x 10 a 72,5 kg

Straight Arms Pulldown:

3 x 12 a 46 kg

Hyper Extension:

3 x 9 a 6,5 kg

Calves Press:

2 x 15 a 155 kg

2 x 20 a 135 kg

Seated Calves Raise:

2 x 15 a 40 kg

2 x 20 a 35 kg

Crosstrainer:

20 min.

L 4 Fb

249 kcal

[Zane]

Torsdag 08.11.12.

Rotator Cuff:

Indadfører 3 x 15 a 13 kg

Udadfører 3 x 15 a 8 kg

DB Seated Shoulder Press:

1 x 15 a 17,5 kg

3 x 5 a 27,5 kg

1 x 10 a 22,5 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 8 a 37,5 kg

DB Bent Over Lateral Raise:

3 x 8 a 12,5 kg

DB Lateral Raise:

3 x 8 a 12,5 kg

BB Incline Front Raise:

3 x 10 a 12,5 kg

DB Shrug:

1 x 15 a 25 kg

3 x 6 a 40 kg

Hanging Leg Raise:

3 x 15 a BW

Nautilus Crunch:

3 x 15 a 57 kg

Oblique Crunch:

3 x 15 a BW

Cycling:

20 min.

L 4 / 8

229 kcal

Edited November 10, 2012 by Zane

[Zane]

Tirsdag 13.11.12.

Rotator Cuff:

Indadfører 3 x 16 a 13 kg

Udadfører 3 x 16 a 8 kg

BB Incline Bench Press:

1 x 15 a 50 kg

3 x 5 a 75 kg

1 x 10 a 60 kg

DB Bench Press:

1 x 15 a 20 kg

3 x 8 a 32,5 kg

1 x 10 a 27,5 kg

BB Decline Press:

3 x 8 a 72,5 kg

DB Incline Flye:

3 x 10 a 10 kg

Push Up:

3 x 10 a BW

Plank:

1 x 65 sec. a 5 kg

[Zane]

Onsdag 14.11.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

5 x 5 a BW

Yates Row:

1 x 15 a 50 kg

3 x 8 a 72,5 kg

WG Pulldown:

1 x 15 a 50 kg

3 x 8 a 75 kg

WG Seated Row:

3 x 10 a 75 kg

Straight Arms Pulldown:

3 x 12 a 47 kg

Hyper Extension:

3 x 10 a 6,5 kg

Calves Press:

2 x 15 a 155 kg

2 x 20 a 135 kg

Seated Calves Raise:

2 x 15 a 40 kg

2 x 20 a 35 kg

Side Plank:

1 x 50 / 50 sec. a BW

Crosstrainer:

20 min.

L 5 Fb

256 kcal

[Zane]

Fredag 16.11.12.

Rotator Cuff:

Indadfører 3 x 16 a 13 kg

Udadfører 3 x 16 a 8 kg

DB Seated Shoulder Press:

1 x 15 a 17,5 kg

3 x 8 a 25 kg

1 x 10 a 22,5 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 6 a 40 kg

DB Bent Over Lateral Raise:

3 x 9 a 12,5 kg

DB Lateral Raise:

3 x 9 a 12,5 kg

BB Incline Front Raise:

1 x 10 a 12,5 kg

DB Shrug:

1 x 15 a 25 kg

3 x 6 a 40 kg

Hanging Leg Raise:

3 x 15 a BW

Nautilus Crunch:

3 x 15 a 57 kg

Oblique Crunch:

3 x 15 a BW

Cycling:

20 min.

L 4 / 9

230 kcal

[Zane]

Lørdag 17.11.12.

CG Bench Press:

1 x 15 a 45 kg

1 x 10 a 65 kg

2 x 8 a 70 kg

1 x 6 a 75 kg

Chin Up:

5 x 5 a BW

DB Overhead Extension:

3 x 8 a 35 kg

DB Incline Curl:

3 x 8 a 17,5

Triceps Dip:

3 x 7 a BW

Uni Scott Curl:

3 x 10 a 12,5

Triceps Pressdown:

2 x 12 a 56 kg

DB Hammercurl:

3 x 12 a 12,5 kg

Uni RG Pressdown:

2 x 15 a 24 kg

EZ Reverse Curl:

1 x 15 a 27,5 kg

2 x 12 a 32,5 kg

1 x 15 a 27,5 kg

Side Plank:

1 x 50 / 50 sec. a BW

[Zane]

Søndag 18.11.12.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 8 a 145 kg

Leg Extension:

3 x 10 a 59,3 kg

Adduktion:

3 x 12 a 59 kg

DB Lunges:

3 x 10 a 6,5 kg

BB Romanian Deadlift:

3 x 7 a 52,5 kg

Lying Leg Curl:

3 x 11 a 36 kg

Calves Press:

2 x 15 a 155 kg

2 x 20 a 135 kg

Seated Calves Raise:

2 x 15 a 40 kg

2 x 20 a 35 kg

Treadclimber:

20 min.

3,5 km/t

8 x max.

225 kcal

[Zane]

Onsdag 21.11.12.

Rotator Cuff:

Indadfører 3 x 16 a 13 kg

Udadfører 3 x 16 a 8 kg

BB Incline Bench Press:

1 x 15 a 50 kg

3 x 6 a 75 kg

1 x 10 a 60 kg

DB Bench Press:

1 x 15 a 20 kg

3 x 5 a 35 kg

1 x 10 a 30 kg

BB Decline Bench Press:

3 x 9 a 72,5 kg

DB Incline Flye:

3 x 11 a 10 kg

Push Up:

3 x 11 a BW

Plank:

1 x 65 sec. a 5 kg

i stedet for cardio......

[Zane]

Torsdag 22.11.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

5 x 5 a BW

Yates Row:

1 x 15 a 50 kg

3 x 6 a 75 kg

WG Pulldown:

1 x 15 a 50 kg

3 x 6 a 77,5 kg

WG Seated Row:

3 x 10 a 77,5 kg

Straight Arms Pulldown:

3 x 12 a 48 kg

Hyper Extension:

3 x 8 a 7 kg

Calves Press:

2 x 15 a 160 kg

2 x 20 a 140 kg

Seated Calves Raise:

2 x 15 a 40 kg

2 x 20 a 35 kg

Crosstrainer:

20 min.

L 6 Fb

260 kcal

[Zane]

Fredag 23.11.12.

Rotator Cuff:

Indadfører 3 x 16 a 13 kg

Udadfører 3 x 16 a 8 kg

DB Seated Shoulder Press:

1 x 15 a 17,5 kg

3 x 5 a 27,5 kg

1 x 10 a 22,5 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 7 a 40 kg

DB Bent Over Lateral Raise:

3 x 9 a 12,5 kg

DB Lateral Raise:

3 x 9 a 12,5 kg

BB Incline Front Raise:

3 x 12 a 12,5 kg

DB Shrug:

1 x 15 a 25 kg

3 x 7 a 40 kg

Hanging Leg Raise:

1 x 15 a BW

Nautilus Crunch:

1 x 15 a 57 kg

Oblique Crunch:

1 x 15 a BW

Cycling:

20 min.

L 5 / 9

238 kcal

[Zane]

Tirsdag 27.11.12.

Rotator Cuff:

Indadfører 3 x 17 a 13 kg

Udadfører 3 x 17 a 8 kg

BB Incline Bench Press:

1 x 15 a 50 kg

1 x 6 a 65 kg

3 x 5 a 77,5 kg

1 x 10 a 65 kg

DB Bench Press:

1 x 15 a 20 kg

3 x 6 a 35 kg

1 x 10 a 30 kg

BB Decline Bench Press:

3 x 10 a 72,5 kg

DB Incline Flye:

3 x 12 a 10 kg

Push Up:

3 x 12 a BW

Plank:

1 x 65 sec. a 5 kg

Treadmill:

40 min.

5 km/t

6,5 % AVG Incline

390 kcal

[Zane]

Onsdag 28.11.12.

Gulvtæppe:

3 x 15 a BW

Pull Up:

5 x 5 a BW

Rack Pull:

1 x 15 a 50 kg

3 x 6 a 70 kg

1 x 10 a 60 kg

Ny øvelse jeg aldrig har prøvet før, men nu forsøger i stedet for Yates Row da den vist er bedre for nederste del af ryggen. Skal i hvert fald prøves.

WG Pulldown:

1 x 15 a 52,5 kg

3 x 7 a 77,5 kg

WG Seated Row:

3 x 8 a 80 kg

Straight Arms Pulldown:

3 x 12 a 49 kg

Hyper Extension:

3 x 10 a 7 kg

Calves Press:

2 x 15 a 160 kg

2 x 20 a 140 kg

Seated Calves Raise:

2 x 15 a 40 kg

2 x 20 a 35 kg

Side Plank:

1 x 55 / 55 sec. a BW

Crosstrainer:

20 min.

L 7 Fb

259 kcal.

[Zane]

Fredag 30.11.12.

Rotator Cuff:

Indadfører 3 x 17 a 13 kg

Udadfører 3 x 17 a 8 kg

DB Seated Shoulder Press:

1 x 15 a 17,5 kg

3 x 6 a 27,5 kg

1 x 10 a 22,5 kg

EZ Upright Row:

1 x 15 a 25 kg

3 x 8 a 40 kg

DB Bent Over Lateral Raise:

3 x 10 a 12,5 kg

DB Lateral Raise:

3 x 10 a 12,5 kg

BB Incline Front Raise:

3 x 8 a 15 kg

DB Shrug:

1 x 15 a 25 kg

3 x 8 a 40 kg

Hanging Leg Raise:

3 x 15 a BW

Nautilus Crunch:

3 x 15 a 57 kg

Oblique Crunch:

3 x 15 a BW

Cycling:

20 min.

L 5 / 10

224 kcal

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 6 a 150 kg

Leg Extension:

3 x 8 a 61,5 kg

Adduktion:

3 x 12 a 60 kg

DB Lunges:

3 x 10 a 7 kg

BB Romanian Deadlift:

3 x 8 a 52,5 kg

Lying Leg Curl:

3 x 12 a 36 kg

Calves Press:

2 x 15 a 160 kg

2 x 20 a 140 kg

Seated Calves Raise:

2 x 15 a 40 kg

2 x 20 a 35 kg

Plank:

1 x 65 sec. a 5 kg

Treadclimber:

20 min.

3,5 km/t

9 x max.

225 kcal

To træningspas i streg gav varmen på en kølig dag!!!

[Zane]

Lørdag 01.12.12.

CG Bench Press:

1 x 15 a 47,5 kg

1 x 10 a 67,5 kg

2 x 8 a 72,5 kg

1 x 6 a 77,5 kg

Chin Up:

5 x 5 a BW

EZ Seated Triceps Extension:

3 x 10 a 35 kg

DB Incline Curl:

3 x 6 a 17,5 kg

Triceps Dip:

3 x 5 a BW

Uni Scott Curl:

3 x 10 a 12,5 kg

Triceps Pressdown:

2 x 12 a 57 kg

DB Hammercurl:

3 x 10 a 15 kg

Uni RG Pressdown:

2 x 12 a 25 kg

EZ Reverse Curl:

1 x 15 a 27,5 kg

2 x 12 a 32,5 kg

1 x 15 a 27,5 kg

Side Plank:

1 x 50 / 50 sec. a BW

[Zane]

Torsdag 06.12.12.

Rotator Cuff:

Indadfører 3 x 17 a 13 kg

Udadfører 3 x 17 a 8 kg

BB Incline Bench Press:

1 x 15 a 50 kg

1 x 6 a 67,5 kg

3 x 5 a 77,5 kg

1 x 10 a 65 kg

DB Bench Press:

1 x 15 a 20 kg

3 x 6 a 35 kg

1 x 10 a 30 kg

BB Decline Bench Press:

3 x 6 a 75 kg

DB Incline Flye:

3 x 8 a 12,5 kg

Push Up:

3 x 7 a BW

Plank:

1 x 65 sec. a 5 kg

Treadmill:

40 min.

5 km/t

6,8 % AVG Incline

398 kcal