Zane

Zane · April 3, 2013

Onsdag 03.04.13.

Cykeltur:

1 tim. 05. min.

674 kcal

Zane · April 4, 2013

Torsdag 04.04.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 125 kg

SS

BB Incline Bensh Press:

5 x 5 a 45 kg

Semi Deadlift:

5 x 5 a 87,5 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 9 a 10 kg

Military Press:

5 x 5 a 37,5 kg

Rear Delt Pec Deck:

4 x 12 a 22 kg

SS
Rope Pressdown:

3 x 12 a 36 kg

Rope Hammercurl:

3 x 10 a 26 kg

Side Plank:

1 x 35 sec. a BW

Zane · April 6, 2013

Lørdag 06.04.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

BB Romanian Deadlift:

5 x 5 a 47,5 kg

SS

BB Bench Press:

5 x 5 a 57,5 kg

BB Bent Over Row:

5 x 5 a 57,5 kg

SS

Pec Deck:

3 x 10 a 42 kg

WG Pulldown:

3 x 10 a 47 kg

DB Seated Lateral Raise:

3 x 10 a 6 kg

EZ Upright Row:

5 x 5 a 32,5 kg

SS

EZ Lying Triceps Extension:

3 x 10 a 37,5 kg

EZ Standing Curl:

3 x 10 a 32,5 kg

TS

BB Wrist Curl:

3 x 10 a 25 kg

BB Reverse Wrist Curl:

3 x 10 a 25 kg

BB Reverse Curl:

3 x 10 a 25 kg

Plank:

1 x 60 sec. a 5 kg

Zane · April 7, 2013

Søndag 07.04.13.

Cykeltur:

1 time

752 kcal

Zane · April 8, 2013

Mandag 08.04.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 130 kg

SS

BB Incline Press:

5 x 5 a 47,5 kg

Semi Deadlift:

5 x 5 a 90 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 10 a 10 kg

Military Press:

5 x 5 a 40 kg

Rear Delt Pec Deck:

4 x 12 a 23 kg

SS

Rope Pressdown:

3 x 10 a 37 kg

Rope Hammercurl:

3 x 10 a 27 kg

Side Plank:

1 x 40 / 40 sec. a BW

Zane · April 9, 2013

Tirsdag 09.04.13.

Vægt: 93,5 kg

BT: 114 / 74 / 60

Cykeltur:

1 tim. 10 min.

876 kcal

Zane · April 10, 2013

Onsdag 10.04.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

Romanian Deadlift:

5 x 5 a 50 kg

SS

BB Bench Press:

5 x 5 a 60 kg

BB Bent Over Row:

5 x 5 a 60 kg

SS

Pec Deck:

3 x 10 a 45 kg

WG Pulldown:

3 x 10 a 50 kg

DB Seated Lateral Raise:

3 x 10 a 6,5 kg

EZ Upright Row:

5 x 5 a 35 kg

SS

EZ Lying Triceps Extension:

3 x 8 a 40 kg

EZ Standing Curl:

3 x 8 a 35 kg

TS

BB Wrist Curl:

3 x 10 a 25 kg

BB Reverse Wrist Curl:

3 x 10 a 25 kg

BB Reverse Curl:

3 x 10 a 25 kg

Plank:

1 x 60 sec. a 5 kg

Zane · April 12, 2013

Fredag 12.04.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 135 kg

SS

BB Incline Bench Press:

5 x 5 a 50 kg

Semi Deadlift:

5 x 5 a 92,5 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 8 a 12,5 kg

Military Press:

5 x 5 a 42,5 kg

Rear Delt Pec Deck:

4 x 12 a 24 kg

SS

Rope Pressdown:

3 x 10 a 38 kg

Rope Hammercurl:

3 x 10 a 28 kg

Side Plank:

1 x 40 / 40 sec. a BW

Zane · April 13, 2013

Lørdag 13.04.13.

Cykeltur:

1 tim. 05. min.

802 kcal

Zane · April 14, 2013

Søndag 14.04.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

BB Romanian Deadlift:

5 x 5 a 52,5 kg

SS

BB Bench Press:

5 x 5 a 62,5 kg

BB Bent Over Row:

5 x 5 a 62,5 kg

SS

Pec Deck:

3 x 10 a 46 kg

WG Pulldown:

3 x 10 a 52 kg

DB Seated Lateral Raise:

3 x 10 a 7 kg

EZ Upright Row:

5 x 5 a 35 kg

SS

EZ Lying Triceps Extension:

3 x 9 a 40 kg

EZ Standing Curl:

3 x 9 a 35 kg

TS

BB Wrist Curl:

3 x 10 27,5 kg

BB Reverse Wrist Curl:

3 x 10 a 27,5 kg

BB Reverse Curl:

3 x 10 a 27,5 kg

Plank:

1 x 65 sec. a 5 kg

Zane · April 15, 2013

Mandag 15.04.13.

Cykeltur:

1 tim. 11 min. (+ en punktrting)

1212 kcal.

Så er omegnens små landeveje atter særdeles velsmurte, takket være Foreningen af Blæredygtige Brøndpissere.

Zane · April 16, 2013

Tirsdag 16.04.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 8 a 140 kg

SS

BB Incline Bench Press:

5 x 5 a 52,5 kg

BB Semi Deadlift:

5 x 5 a 95 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 8 a 12,5 kg

Military Press:

5 x 5 a 42,5 kg

Rear Delt Pec Deck:

4 x 12 a 25 kg

SS

Rope Pressdown:

3 x 10 a 39 kg

Rope Hammercurl:

3 x 10 a 29 kg

Side Plank:

1 x 40 / 40 sec. a BW

Zane · April 17, 2013

Onsdag 17.04.13.

Cykeltur:

1 tim. 20 min.

1058 kcal

Zane · April 18, 2013

Torsdag 18.04.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

BB Romanian Deadlift:

5 x 5 a 55 kg

SS

BB Bench Press:

5 x 5 a 65 kg

BB Bent Over Row:

5 x 5 a 65 kg

SS

Pec Deck:

3 x 10 a 47 kg

WG Pulldown:

3 x 10 a 54 kg

DB Seated Lateral Raise:

3 x 10 a 7,5 kg

EZ Upright Row:

5 x 5 a 35 kg

SS

EZ Lying Triceps Extension:

3 x 10 a 40 kg

EZ Standing Curl:

3 x 10 a 35 kg

TS

BB Wrist Curl:

3 x 10 a 27,5 kg

BB Reverse Wrist Curl:

3 x 10 a 27,5 kg

BB Reverse Curl:

3 x 10 a 27,5 kg

Plank:

1 x 65 sec. a 5 kg

Zane · April 20, 2013

Lørdag 20. 04.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 9 a 140 kg

SS

BB Incline Bench Press:

5 x 5 a 55 kg

BB Semi Deadlift:

5 x 5 a 97,5 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 9 a 12,5 kg

Military Press:

5 x 5 a 45 kg

Rear Delt Pec Deck:

4 x 12 a 26 kg

SS

Rope Pressdown:

3 x 10 a 40 kg

Rope Hammercurl:

3 x 10 a 30 kg

Side Plank:

1 x 45 / 45 sec. a BW

Zane · April 22, 2013

Søndag 21.04.13.

Cykeltur:

1 time

698 kcal

Zane · April 22, 2013

Mandag 22.04.13.

Rotator Cuff:

Indadfører 3 x 17 a 14 kg

Udadfører 3 x 17 a 9 kg

BB Romanian Deadlift:

5 x 5 a 57.5 kg

SS

BB Bench Press:

5 x 5 a 67,5 kg

BB Bent Over Row:

5 x 5 a 67,5 kg

SS

Pec Deck:

3 x 10 a 48 kg

WG Pulldown:

3 x 10 a 55 kg

DB Seated Lateral Raise:

3 x 10 a 8 kg

EZ Upright Row:

5 x 5 a 37,5 kg

SS

EZ Lying Triceps Extension:

3 x 8 a 42,5 kg

EZ Standing Curl:

3 x 8 a 37,5 kg

Plank:

1 x 70 sec. a 5 kg

Zane · April 24, 2013

Onsdag 24.04.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 140 kg

SS

BB Incline Bench Press:

5 x 5 a 57,5 kg

BB Semi Deadlift:

5 x 5 a 100 kg

SS

Chin Up:

3 x 6 a BW

DB Flye:

3 x 9 a 12,5 kg

Military Press:

5 x 5 a 45 kg

Rear Delt Pec Deck:

4 x 12 a 27 kg

SS

Rope Pressdown:

3 x 10 a 41 kg

Rope Hammercurl:

3 x 10 a 31 kg

Side Plank:

1 x 45 / 45 sec. a BW

Zane · April 26, 2013

Fredag 26.04.13.

Rotator Cuff:

Indadfører 3 x 17 a 14 kg

Udadfører 3 x 17 a 9 kg

BB Romanian Deadlift:

5 x 5 a 60 kg

SS

BB Bench Press:

5 x 5 a 70 kg

BB Bent Over Row:

5 x 5 a 70 kg

SS

Pec Deck:

3 x 10 a 50 kg

WG Pulldown:

3 x 10 a 58 kg

DB Seated Lateral Raise:

3 x 8 a 10 kg

EZ Upright Row:

5 x 5 a 37,5 kg

SS

EZ Lying Triceps Extension:

3 x 9 a 42,5 kg

EZ Standing Curl:

3 x 9 a 37,5 kg

TS

BB Wrist Curl:

3 x 10 a 30 kg

BB Reverse Wrist Curl:

3 x 10 a 30 kg

BB Reverse Curl:

3 x 10 a 30 kg

Plank:

1 x 70 sec. a 5 kg

Zane · May 15, 2013

Onsdag 15.05.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 130 kg

SS

BB Incline Press:

5 x 5 a 50 kg

BB Semi Deadlift:

5 x 5 a 90 kg

SS

Chin Up:

3 x 4 a BW

DB Flye:

3 x 10 a 8 kg

Military Press:

5 x 5 a 40 kg

Rear Delt Pec Deck:

4 x 12 a 25 kg

SS

Rope Pressdown:

3 x 10 a 40 kg

Rope Hammercurl:

3 x 10 a 30 kg

Side Plank:

1 x 30 / 30 sec. a BW

Zane · May 17, 2013

Fredag 17.05.13.

Rotator Cuff:

Indadfører 3 x 12 a 14 kg

Udadfører 3 x 12 a 9 kg

BB Romanian Deadlift:

5 x 5 a 50 kg

SS

BB Bench Press:

5 x 5 a 60 kg

BB Bent Over Row:

5 x 5 a 60 kg

SS

Pec Deck:

3 x 10 a 40 kg

WG Pulldown:

3 x 10 a 50 kg

DB Seated Lateral Raise:

3 x 10 a 6,5 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

TS

BB Wrist Curl:

3 x 10 a 25 kg

Reverse Wrist Curl:

3 x 10 a 25 kg

Reverse Curl:

3 x 10 a 25 kg

Plank:

1 x 45 sec. a 5 kg

Zane · May 21, 2013

21.05.13.

Rotator Cuff:

Indadfører 3 x 13 a 14 kg

Udadfører 3 x 13 a 9 kg

BB Romanian Deadlift:

5 x 5 a 52,5 kg

SS

BB Bench Press:

5 x 5 a 62,5 kg

BB Bent Over Row:

5 x 5 a 62,5 kg

SS
Pec Deck:

3 x 10 a 42 kg

WG Pulldown:

3 x 10 a 52 kg

DB Seated Lateral Raise:

3 x 10 a 7 kg

EZ Upright Row:

5 x 5 a 32,5 kg

SS

EZ Lying Triceps Extension:

3 x 10 a 37,5 kg

EZ Standing Curl:

3 x 10 a 32,5 kg

TS

BB Wrist Curl:

3 x 10 a 25 kg

BB Reverse Wrist Curl:

3 x 10 a 25 kg

BB Reverse Curl:

3 x 10 a 25 kg

Plank:

1 x 50 sec. a 5 kg

Zane · May 23, 2013

Torsdag 23.05.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 135 kg

SS

BB Incline Bench Press:

5 x 5 a 52,5 kg

BB Semi Deadlift:

5 x 5 a 92,5 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 10 a 8 kg

Military Press:

5 x 5 a 42,5 kg

Rear Delt Pec Deck:

4 x 12 a 26 kg

SS

Rope Pressdown:

3 x 10 a 41 kg

Rope Hammercurl:

3 x 10 a 31 kg

Side Plank:

1 x 30 / 30 sec. a BW

Zane · May 25, 2013

Lørdag 26.05.13.

Rotator Cuff:

Indadfører 3 x 14 a 14 kg

Udadfører 3 x 14 a 9 kg

BB Romanian Deadlift:

5 x 5 a 55 kg

SS

BB Bench Press:

5 x 5 a 65 kg

BB Bent Over Row:

5 x 5 a 65 kg

SS

Pec Deck:

3 x 10 a 44 kg

WG Pulldown:

3 x 10 a 54 kg

DB Seated Lateral Raise:

3 x 10 a 7,5 kg

EZ Upright Row:

5 x 5 a 35 kg

SS

EZ Lying Triceps Extension:

3 x 10 a 40 kg

EZ Standing Curl:

3 x 10 a 35 kg

TS

BB Wrist Curl:

3 x 10 a 27,5 kg

BB Reverse Wrist Curl:

3 x 10 a 27,5 kg

BB Reverse Curl:

3 x 10 a 27,5 kg

Plank:

1 x 55 sec. a 5 kg

Edited May 25, 2013 by Zane

Zane · May 26, 2013

Søndag 26.05.13.

Cykeltur:

1 tim. 14 min.

948 kcal

Sign In

Zane

Recommended Posts

Link to comment

Share on other sites

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Popular Posts

Zane

JernHenrik

Zane

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Join the conversation