Zane

[Zane]

Søndag 13.01.13.

Gulvtæppe:

3 x 15 a BW

DB Bent Over Row:

5 x 5 a 32,5 kg

Chin Up:

3 x 6 a BW

Leg Extension:

3 x 10 a 52,3 kg

BB Romanian Deadlift:

3 x 10 a 42,5 kg

DB Standing Curl:

3 x 10 a 12,5 kg

Lying Cable Curl:

3 x 10 a 30 kg

BB Reverse Wrist Curl:

3 x 10 a 22,5 kg

Side Plank:

1 x 50 / 50 sec. a BW

Treadclimber:

20 min.

3,5 km/t

10 x max

208 kcal

[Zane]

Lørdag 19.01.13.

Rotator Cuff:

Indadfører 3 x 19 a 13 kg

Udadfører 3 x 19 a 8 kg

BB Incline Bench Press:

3 x 10 a 42,5 kg

Pec Deck:

3 x 10 a 32,5 kg

Military Press:

5 x 5 a 32,5 kg

Reverse Pec Deck:

4 x 10 a 21 kg

Triceps Dip:

3 x 5 a BW

Rope Pressdown:

3 x 10 a 32,5 kg

BB Wrist Curl:

3 x 10 a 22,5 kg

Plank:

1 x 50 sec. a 5 kg

Cycling:

25 min.

L 6 / 3

208 kcal

[Zane]

Søndag 20.01.13.

Gulvtæppe:

3 x 15 a BW

DB Bent Over Row:

5 x 5 a 35 kg

Chin Up:

5 x 6 a BW

Leg Extension:

3 x 10 a 54,5 kg

BB Romanian Seadlift:

3 x 8 a 45 kg

DB Standing Curl:

3 x 8 a 15 kg

Lying Cable Curl:

3 x 10 a 32 kg

BB Reverse Wrist Curl:

3 x 10 a 25 kg

Side Plank:

1 x 50 / 50 sec. a BW

Treadclimber:

25 min.

3,5 km/t

10 x max

259 kcal

[Zane]

Tirsdag 22.01.13.

Hanging Leg Raise:

5 x 12 a BW

Oblique Crunch:

5 x 12 a BW

Body Bike:

TM: 1.05

AVH: 147

KCAL: 949

[Zane]

Onsdag 23.01.13.

Rotator Cuff:

Indadfører 3 x 20 a 13 kg

Udadfører 3 x 20 a 8 kg

BB Bench Press:

5 x 5 a 72,5 kg

DB Incline Flye:

3 x 8 a 12,5 kg

Arnold Press:

3 x 10 a 17,5 kg

DB Leaning Lateral Raises:

3 x 10 a 6 kg

Triceps Pressdown:

3 x 10 a 51 kg

EZ Lying Triceps Extension:

3 x 10 a 35 kg

EZ Reverse Curl:

3 x 10 a 22,5 kg

Plank:

1 x 55 sec. a 5 kg

Crosstrainer:

20 min.

L 5 Fb

246 kcal

[Zane]

Torsdag 24.01.13.

Gulvtæppe:

3 x 15 a BW

Pull Up:

1 x 6 a BW

2 x 5 a BW

Rack Pull:

5 x 5 a 80 kg

Leg Press:

3 x 10 a 125 kg

DB Lunge:

3 x 10 a 6 kg

EZ Standing Curl:

3 x 10 a 27,5 kg

Cable Preacher Curl:

3 x 10 a 25 kg

DB Hammercurl:

3 x 9 a 12,5 kg

Side Plank:

1 x 55 / 55 sec. a BW

Treadmill:

40 min.

5,3 km/t

3,5 % AVG Incline

322 kcal

[Zane]

Lørdag 26.01.13.

Rotator Cuff:

Indadfører 3 x 20 a 13 kg

Udadfører 3 x 20 a 8 kg

BB Incline Press:

3 x 10 a 45 kg

Pec Deck:

3 x 10 a 35 kg

Military Press:

5 x 5 a 35 kg

Reverse Pec Deck:

4 x 12 a 22 kg

Triceps Dip:

1 x 6 a BW

2 x 5 a BW

Rope Pressdown:

3 x 10 a 35 kg

BB Wrist Curl:

3 x 10 a 25 kg

Plank:

1 x 55 sec. a 5 kg

Cycling:

30 min.

L 6 / 3

270 kcal

[Zane]

Søndag 27.01.13.

Gulvtæppe:

3 x 15 a BW

Chin Up:

3 x 6 a BW

DB Bent Over Row:

5 x 5 a 37,5 kg

Leg Extension:

3 x 10 a 57 kg

BB Romanian Deadlift:

3 x 10 a 45 kg

DB Standing Curl:

3 x 9 a 15 kg

Lying Cable Curl:

3 x 10 a 33 kg

BB Reverse Wrist Curl:

3 x 10 a 27,5 kg

Side Plank:

1 x 55 / 55 sec. a BW

Treadclimber:

30 min.

3,5 km/t

10 x max

311 kcal

[Zane]

Tirsdag 29.01.13.

Hanging Leg Raise:

5 x 15 a BW

Oblique Crunch:

5 x 15 a BW

Body Bike:

TM: 1.05

AVH: 116

KCAL: 620

Væltede nærmest direkte fra dynerne og ned i missionsrummet, så det var umuligt at banke pulsen op

[Zane]

Torsdag 31.01.13.

Rotator Cuff:

Indadfører 3 x 20 a 13 kg

Udadfører 3 x 20 a 8 kg

BB Bench Press:

5 x 5 a 75 kg

DB Incline Flye:

3 x 9 a 12,5

Arnold Press:

3 x 8 a 20 kg

Leaning Lateral Raise:

3 x 10 a 6,5 kg

Triceps Pressdown:

3 x 10 a 52 kg

EZ Lying Triceps Extension:

3 x 10 a 37,5 kg

EZ Reverse Curl:

3 x 10 a 25 kg

Plank:

1 x 55 sec. a 5 kg

Crosstrainer:

20 min.

L 6 Fb

225 kcal

[Zane]

Fredag 01.02.13.

Gulvtæppe:

3 x 15 a BW

Pull Up:

2 x 6 a BW

1 x 5 a BW

Rack Pull:

5 x 5 a 82,5 kg

Leg Press:

3 x 10 a 130 kg

DB Lunge:

3 x 10 a 6,5 kg

EZ Standing Curl:

3 x 10 a 30 kg

Cable Preacher Curl:

3 x 10 a 26 kg

DB Hammercurl:

3 x 10 a 12,5 kg

Side Plank:

1 x 55 / 55 sec. a BW

Treadmill:

40 min.

5,5 km/t

3,3 % AVG Incline

321 kcal

[Zane]

Lørdag 02.02.13.

Rotator Cuff:

Indadfører 3 x 20 a 13 kg

Udadfører 3 x 20 a 8 kg

BB Incline Bench Press:

3 x 10 a 47,5 kg

Pec Deck:

3 x 10 a 37,5 kg

Military Press:

5 x 5 a 37,5 kg

Reverse Pec Deck:

4 x 12 a 23 kg

Triceps Dip:

3 x 6 a BW

Rope Pressdown:

3 x 10 a 37 kg

BB Wrist Curl:

3 x 10 a 27,5 kg

Plank:

1 x 60 sec. a 5 kg

Cycling:

30 min.

L 7 / 3

295 kcal

[Zane]

Søndag 03.02.13.

Gulvtæppe:

3 x 15 a BW

Chin Up:

1 x 7 a BW

2 x 6 a BW

DB Bent Over Row:

5 x 5 a 40 kg

Leg Extension:

3 x 10 a 59,3 kg

BB Romanian Deadlift:

3 x 10 a 47,5 kg

DB Standing Curl:

3 x 10 a 15 kg

Lying Cable Curl:

3 x 10 a 34 kg

BB Reverse Wrist Curl:

3 x 10 a 30 kg

Side Plank:

1 x 60 / 60 sec. a BW

Treadclimber:

30 min:

3,5 km/t

11 x max

312 kcal

[Zane]

Tirsdag 05.02.13.

Hanging Leg Raise:

5 x 15 a BW

Oblique Crunch:

5 x 15 a BW

Swiss Crunch:

5 x 15 a BW

Body Bike:

TM : 1.00

AVH : 142

KCAL : 826

[Zane]

Onsdag 06.02.13.

Rotator Cuff:

Indadfører 3 x 12 a 14 kg

Udadfører 3 x 12 a 9 kg

BB Bench Press:

5 x 5 a 77,5 kg

DB Incline Flye:

3 x 10 a 12,5 kg

Arnold Press:

3 x 9 a 20 kg

DB Leaning Lateral Raise:

3 x 10 a 7 kg

Triceps Pressdown:

3 x 10 a 53 kg

EZ Lying Triceps Extension:

3 x 10 a 40 kg

EZ Reverse Curl:

3 x 10 a 27,5 kg

Plank:

1 x 65 sec. a 5 kg

Crosstrainer:

20 min.

L 6 Fb

212 kcal

[Zane]

Torsdag 07.02.13.

Vægt: 93,6 kg

BT: 110 / 71 / 57

Gulvtæppe:

3 x 15 a BW

Pull Up:

3 x 6 a BW

Rack Pull:

5 x 5 a 85 kg

Leg Press:

3 x 10 a 135 kg

DB Lunge:

3 x 10 a 7 kg

EZ Standing Curl:

3 x 10 a 32,5 kg

Cable Preacher Curl:

3 x 10 a 27 kg

DB Hammercurl:

3 x 8 a 15 kg

Side Plank:

1 x 60 / 60 sec. a BW

Treadmill:

40 min.

5,5 km/t

3,7 % AVG Incline

340 kcal

Trænede for første gang i mine Vibram 5.fingers. Det var en fornøjelse der bestemt skal fortsætte. Næsten som at træne barfodet

[Zane]

Lørdag 09.02.13.

Rotator Cuff:

Indadfører 3 x 12 a 14 kg

Udadfører 3 x 12 a 9 kg

BB Incline Bench Press:

3 x 10 a 50 kg

Pec Deck:

3 x 10 a 40 kg

Military Press:

5 x 5 a 40 kg

Reverse Pec Deck:

4 x 12 a 24 kg

Triceps Dip:

3 x 7 a BW

Rope Pressdown:

3 x 10 a 40 kg

BB Wrist Curl:

3 x 10 a 30 kg

Plank:

1 x 65 sec. a 5 kg

Treadclimber:

30 min.

3,5 km/t

12 x max

314 kcal

[Zane]

Søndag 10.02.13.

Gulvtæppe:

3 x 15 a BW

Chin Up:

2 x 7 a BW

1 x 6 a BW

DB Bent Over Row:

5 x 5 a 42,5 kg

Leg Extension:

3 x 10 a 61,5 kg

BB Romanian Deadlift:

3 x 8 a 50 kg

DB Standing Curl:

3 x 6 a 17,5 kg

Lying Cable Curl:

3 x 10 a 35 kg

BB Reverse Wrist Curl:

3 x 10 a 32,5 kg

Side Plank:

1 x 60 / 60 sec. a BW

Cycling:

30 min.

L 7 / 4

300 kcal

[Zane]

Mandag 11.02.13.

Vægt : 93,2 kg

BT : 117 / 72 / 59

Hanging Leg Raise:

5 x 15 a BW

Oblique Crunch:

5 x 15 a BW

Swiss Crunch:

5 x 15 a BW

Body Bike:

TM : 1.00

AVH : 137

KCAL : 810

[Zane]

Onsdag 13.02.13.

Rotator Cuff:

Indadfører 3 x 13 a 14 kg

Udadfører 3 x 13 a 9 kg

BB Bench Press:

5 x 5 a 80 kg

DB Incline Flye:

3 x 8 a 15 kg

Arnold Press:

3 x 10 a 20 kg

DB Leaning Lateral Raise:

3 x 10 a 7,5 kg

Triceps Pressdown:

3 x 10 a 54 kg

EZ Lying Triceps Extension:

3 x 8 a 42,5 kg

EZ Reverse Curl:

3 x 10 a 30 kg

Plank:

1 x 70 sec. a 5 kg

Treadmill:

40 min.

5,5 km/t

3,7 % AVG Incline

342 kcal

[Zane]

Torsdag 14.02.13.

Gulvtæppe:

3 x 15 a BW

Pull Up:

1 x 7 a BW

2 x 6 a BW

Rack Pull:

5 x 5 a 87,5 kg

Leg Press:

3 x 10 a 140 kg

DB Lunge:

3 x 10 a 7,5 kg

EZ Standing Curl:

3 x 10 a 35 kg

Cable Preacher Curl:

3 x 10 a 28 kg

DB Hammercurl:

3 x 9 a 15 kg

Side Plank:

1 x 60 / 60 sec. a BW

Crosstrainer:

20 min.

L 6 Fb

248 kcal

[Zane]

Lørdag 16.02.13.

Rotator Cuff:

Indadfører 3 x 13 a 14 kg

Udadfører 3 x 13 a 9 kg

BB Incline Bench Press:

3 x 10 a 52,5 kg

Pec Deck:

3 x 10 a 42,5 kg

Military Press:

5 x 5 a 42,5 kg

Rear Delt Pec Deck:

4 x 12 a 25 kg

Triceps Dip:

1 x 8 a BW

1 x 7 a BW

1 x 4 a BW

Rope Pressdown:

3 x 10 a 42 kg

BB Wrist Curl:

3 x 10 a 32,5 kg

Plank:

1 x 70 sec. a 5 kg

Cycling:

30 min.

L 7 / 4

295 kcal

[Zane]

Søndag 17.02.13.

Gulvtæppe:
3 x 15 a BW

Chin Up:
3 x 7 a BW

DB Bent Over Row:
5 x 5 a 45 kg

Leg Extension:

3 x 8 a 64 kg

BB Romanian Deadlift:

3 x 10 a 50 kg

DB Standing Curl:

3 x 7 a 17,5 kg

Lying Cable Curl:

3 x 10 a 36 kg

BB Reverse Wrist Curl:

3 x 10 a 35 kg

Side Plank:

1 x 60 / 60 sec. a BW

Treadclimber:

30 min.

3,5 km/t

13 x max.

332 kcal

[Zane]

Mandag 18.02.13.

Vægt: 93,4 kg

BT: 115 / 70 / 61

Hanging Leg Raise:

5 x 15 a BW

Oblique Crunch:

5 x 15 a BW

Swiss Crunch:

5 x 15 a BW

Body Bike:

TM : 1.00

AVH : 141

KCAL : 818

[Zane]

Onsdag 20.02.13.

Rotator Cuff:

Indadfører 3 x 14 a 14 kg

Udadfører 3 x 14 a 9 kg

BB Bench Press:

5 x 5 a 82,5 kg

DB Incline Flye:

3 x 9 a 15 kg

Arnold Press:

3 x 8 a 22,5 kg

DB Leaning Lateral Raise:

3 x 10 a 8 kg

Triceps Pressdown:

3 x 10 a 55 kg

EZ Lying Triceps Extension:

3 x 9 a 42,5 kg

EZ Reverse Curl:

3 x 8 a 32,5 kg

Plank:

1 x 75 sec. a 5 kg

Crosstrainer:

20 min.

L 6 Fb

245 kcal