Zane

[Zane]

Torsdag 21.02.13.

Gulvtæppe:

3 x 15 a BW

Pull Up:

2 x 7 a BW

1 x 6 a BW

Rack Pull:

5 x 5 a 90 kg

Leg Press:

3 x 10 a 145 kg

BD Lunge:

3 x 10 a 8 kg

EZ Standing Curl:

3 x 10 a 37,5 kg

Cable Preacher Curl:

3 x 10 a 30 kg

Rope Hammercurl:

3 x 10 a 25 kg

Side Plank:

1 x 65 / 65 sec. a BW

Treadmill:

40 min.

5,5 km/t

4,6 % AVG Incline

369 kcal

[Zane]

Lørdag 23.02.13.

Rotator Cuff:

Indadfører 3 x 14 a 14 kg

Udadfører 3 x 14 a 9 kg

BB Incline Bench Press:

3 x 10 a 55 kg

Pec Deck:

3 x 10 a 45 kg

Military Press:

5 x 5 a 45 kg

Rear Delt Pec Deck:

4 x 12 a 26 kg

CG Bench Press:

3 x 8 a 60 kg

Rope Pressdown:

3 x 10 a 43 kg

BB Wrist Curl:

3 x 10 a 35 kg

Plank:

1 x 75 sec. a 5 kg

Cycling:

30 min.

L 7 / 4

309 kcal

[Zane]

Sønda 24.02.13.

Gulvtæppe:

3 x 15 a BW

Chin Up:

1 x 8 a BW

2 x 7 a BW

DB Bent Over Row:

5 x 5 a 47,5 kg

Leg Extension:

3 x 9 a 64 kg

BB Romanian Deadlift:

3 x 8 a 52,5 kg

DB Standing Curl:

3 x 8 a 17,5 kg

Lying Cable Curl:

3 x 10 a 37 kg

BB Reverse Wrist Curl:

3 x 10 a 37,5 kg

Side Plank:

1 x 65 / 65 sec. a BW

Treadclimber:

30 min.

3,5 km/t

14 x Max

333 kcal

Edited February 24, 2013 by Zane

[Zane]

Mandag 25.02.13.

Vægt: 93,1 kg

BT : 102 / 71 / 64

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 : 775

[Henrik C]

Sønda 24.02.13.

DB Bent Over Row:

5 x 5 a 47,5 kg

Tunge rows :4flex: Hvilken vægt regner du med at slutte på?

[Zane]

Hej Henrik.

Tak. Vore tungeste håndvægte er på 50 kg, så hvis jeg skal højere op skal jeg igang med noget gaffa I så fald tror jeg nok det vil begynde at knibe med fingergrebet, men så kan man jo bruge Versa Gripps eller straps...

[Zane]

Onsdag 27.02.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

BB Bench Press:

5 x 5 a 85 kg

DB Incline Flye:

3 x 10 a 15 kg

Arnold Press:

3 x 9 a 22,5 kg

DB Leaning Lateral Raises:

3 x 10 a 10 kg

Triceps Pressdown:

3 x 10 a 56 kg

EZ Lying Triceps Extension:

3 x 10 a 42,5 kg

EZ Reverse Curl:

3 x 10 a 32,5 kg

Plank:

1 x 75 sec. a 5 kg

Crosstrainer:

20 min.

L 7 Fb

232 kcal

Edited February 27, 2013 by Zane

[Zane]

Torsdag 28.02.13.

Gulvtæppe:

3 x 15 a BW

Pull Up:

1 x 7 a BW

2 x 5 a BW

Rack Pull:

5 x 5 a 92,5 kg

Leg Press:

3 x 10 a 150 kg

DB Lunge:

3 x 8 a 10 kg

EZ Standing Curl:

3 x 8 a 40 kg

Cable Preacher Curl:

3 x 10 a 31 kg

Rope Hammercurl:

3 x 10 a 26 kg

Side Plank:

1 x 65 / 65 sec. a BW

Treadmill:

40 min

5,5 km/t

4,6% AVG Incline

368 kcal

[Zane]

Lørdag 02.03.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

BB Incline Bench Press:

3 x 10 a 57,5 kg

Pec Deck:

3 x 10 a 47,5 kg

Military Press:

5 x 5 a 47,5 kg

Rear Delt Pec Deck:

4 x 12 a 27 kg

CG Bench Press:

3 x 10 a 60 kg

Rope Pressdown:

3 x 10 a 44 kg

BB Wrist Curl:

3 x 10 a 37,5 kg

Plank:

1 x 80 sec. a 5 kg

Cycling:

30 min.

L 8 / 4

316 kcal

[Zane]

Søndag 03.03.13.

Gulvtæppe:

3 x 15 a BW

Chin Up:

1 x 8 a BW

2 x 7 a BW

DB Bent Over Row:

5 x 4 a 50 kg

Leg Extension:

3 x 10 a 64 kg

BB Romanian Deadlift:

3 x 9 a 52,5 kg

DB Standing Curl:

3 x 9 a 17,5 kg

Cable Lying Curl:

3 x 10 a 38 kg

BB Reverse Wrist Curl:

3 x 10 a 40 kg

Side Plank:

1 x 65 / 65 sec. a BW

Treadclimber:'

30 min.

3,5 km/t

15 x max

334 kcal

[Zane]

Mandag 04.03.13.

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 131

KCAL : 716

[Zane]

Onsdag 06.03.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

BB Bench Press:

5 x 5 a 87,5 kg

DB Incline Flye:

3 x 6 a 17,5 kg

Arnold Press:

3 x 10 a 22,5 kg

DB Leaning Lateral Raise:

3 x 6 a 12,5 kg

Triceps Pressdown:

3 x 10 a 57 kg

EZ Lying Triceps Extension:

3 x 8 a 45 kg

EZ Reverse Curl:

3 x 8 a 35 kg

Plank:

1 x 80 sec. a 5 kg

Crosstrainer:

20 min.

L 7 Fb

265 kcal

[Zane]

Torsdag 07.03.13.

Gulvtæppe:

3 x 15 a BW

Pull Up:

2 x 7 a BW

1 x 5 a BW

Rack Pull:

5 x 5 a 95 kg

Leg Press:

3 x 10 a 152 kg

DB Lunge:

3 x 9 a 10 kg

EZ Standing Curl:

3 x 9 a 40 kg

Cable Preacher Curl:

3 x 10 a 32 kg

Rope Hammercurl:

3 x 10 a 27 kg

Side Plank:

1 x 65 / 65 sec. a BW

Treadmill:

40 min.

5,5 km/t

5% AVG Incline

382 kcal

[Zane]

Lørdag 09.03.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

BB Incline Bench Press:

3 x 10 a 60 kg

Pec Deck:

3 x 10 a 50 kg

Military Press:

5 x 5 a 50 kg

Rear Delt Pec Deck:

4 x 12 a 28 kg

CG Bench Press

3 x 8 a 62,5 kg

Rope Pressdown:

3 x 10 a 45 kg

BB Wrist Curl:

3 x 10 a 40 kg

Plank:

1 x 85 sec. a 5 kg

Cycling:

30 min.

L 8 / 4

317 kcal

[Zane]

Søndag 10.03.13.

Gulvtæppe:

3 x 15 a BW

Chin Up:

1 x 8 a BW

2 x 6 a BW

DB Bent Over Row:

5 x 5 a 50 kg

Leg Extension:

3 x 8 a 66,3 kg

BB Romanian Deadlift:

3 x 10 a 52,5 kg

DB Standing Curl:

3 x 10 a 17,5 kg

Lying Cable Curl:

3 x 10 a 39 kg

BB Reverse Wrist Curl:

3 x 10 a 42,5 kg

Side Plank:

1 x 65 / 65 sec. a BW

Treadclimber:

30 min.

3,5 km/t

16 x max

335 kcal

[Zane]

Mandag 11.03.13.

Hanging Leg Raise:

5 x 15 a BW

Oblique Crunch:

5 x 15 a BW

Reverse Crunch:

5 x 15 a BW

Body Bike:

TM : 1.00

AVH : 144

KCAL : 842

[Zane]

Jeg har været lidt sløv af en eller anden grund,men vintertræthed er nok mere sandsynligt end ungdomssløvsind .

Kom dog i centret i dag, men var helt alene og havde glemt musik, undskyldninger for at det kun blev til:

Fredag 22.03.13.

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

[Zane]

Mandag 25.03.13.

Rotator Cuff:

Indadfører 3 x 12 a 14 kg

Udadfører 3 x 12 a 9 kg

BB Romanian Deadlift:

5 x 5 a 40 kg

SS:

BB Bench Press:

5 x 5 a 50 kg

BB Bent Over Row:

5 x 5 a 50 kg

SS:

Pec Deck:

3 x 10 a 35 kg

WG Pulldown:

3 x 10 a 40 kg

Seated Lateral Raise:

3 x 10 a 3 kg

EZ Upright Row:

5 x 5 a 25 kg

SS:

EZ Lying Triceps Extension:

3 x 10 a 30 kg

EZ Standing Curl:

3 x 10 a 25 kg

Plank:

1 x 45 sec. a 5 kg

[Zane]

Tirsdag 26.03.13.

Cykeltur:

2 tim. 06 min.

1666 kcal

[Zane]

Onsdag 27.03.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

3 x 10 a 50 kg

SS

Rack Pull:

5 x 5 a 80 kg

BB Incline Bench Press:

5 x 5 a 40 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 10 a 8 kg

Military Press:

5 x 5 a 35 kg

Rear Delt Pec Deck:

4 x 12 a 20 kg

SS

Rope Pressdown:

3 x 10 a 35 kg

Rope Hammercurl:

3 x 10 a 25 kg

Side Plank:

1 x 30 sec. a BW

[Zane]

Torsdag 28.03.13.

Hanging Leg Raise:

3 x 10 a BW

Oblique Crunch:

3 x 10 a BW

Reverse Crunch:

3 x 10 a BW

Body Bike:

TM : 1.00

AVH : 127

KCAL : 682

[Zane]

Fredag 29.03.13.

Rotator Cuff:

Indadfører 3 x 13 a 14 kg

Udadfører 3 x 13 a 9 kg

Romanian Deadlift:

5 x 5 a 42,5 kg

SS

BB Bench Press:

5 x 5 a 52,5 kg

BB Bent Over Row:

5 x 5 a 52,5 kg

SS

Pec Deck:

3 x 10 a 37 kg

WG Pulldown:

3 x 10 a 42 kg

DB Seated Lateral Raise:

3 x 10 a 4 kg

EZ Upright Row:

5 x 5 a 27,5 kg

SS

EZ Lying Triceps Extension:

3 x 10 a 32,5 kg

EZ Standing Curl:

3 x 10 a 27,5 kg

Plank:

1 x 50 sec. a 5 kg

[Zane]

Søndag 31.03.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

3 x 10 a 52,3 kg

Leg Press:

3 x 10 a 120 kg

SS

BB Incline Bench Press:

5 x 5 a 42,5 kg

BB Partial Deadlift:

5 x 5 a 85 kg

SS

Pull Up:

3 x 3 a BW

DB Flyes:

3 x 8 a 10 kg

Military Press:

5 x 5 a 35 kg

Rear Delt Pec Deck:

4 x 12 a 21 kg

SS

Rope Pressdown:

3 x 12 a 35 kg

Rope Hammercurl:

3 x 10 a 25 kg

Side Plank:

1 x 35 sec. a BW

[Zane]

Mandag 01.04.13.

Cykeltur:

1 tim. 05 min.

763 kcal

[Zane]

Tirsdag 02.04.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 14 kg

BB Romanian Deadlift:

5 x 5 a 45 kg

SS

BB Bench Press:

5 x 5 a 55 kg

BB Bent Over Row:

5 x 5 a 55 kg

SS

Pec Deck:

3 x 10 a 40 kg

WG Pulldown:

3 x 10 a 45 kg

DB Seat Lateral Raise:

3 x 10 a 5 kg

EZ Upright Row:

5 x 5 a 30 kg

SS

EZ Lying Triceps Extension:

3 x 10 a 35 kg

EZ Standing Curl:

3 x 10 a 30 kg

Plank:

1 x 55 sec. a 5 kg