Zane

[Zane]

Mandag 27.05.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 140 kg

SS

BB Incline Bench Press:

5 x 5 a 55 kg

BB Semi Deadlift:

5 x 5 a 95 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 8 a 10 kg

Military Press:

5 x 5 a 42,5 kg

Rear Delt Pec Deck:

4 x 12 a 27 kg

SS

Rope Pressdown:

3 x 10 a 42 kg

Rope Hammercurl:

3 x 10 a 32 kg

Side Plank:

1 x 35 / 35 sec. a BW

[Zane]

Onsdag 29.05.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

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 45 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

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 60 sec. a 5 kg

[Zane]

Torsdag 30.05.13.

Travetur:

3 tim. 35 min.

1754 kcal

[Zane]

Fredag 31.05.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 145 kg

SS

BB Incline Bench Press:

5 x 5 a 57,5 kg

Semi Deadlift:

5 x 5 a 97,5 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 9 a 10 kg

Military Press:

5 x 5 a 45 kg

Rear Delt Pec Deck:

4 x 12 a 28 kg

SS

Rope Pressdown:

3 x 10 a 43 kg

Rope Hammercurl:

3 x 10 a 33 kg

Side Plank:

1 x 35 / 35 sec. a BW

[Zane]

Søndag 02.06.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 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 46 kg

WG Pulldown:

3 x 10 a 57,5 kg

DB Seated Lateral Raises:

3 x 10 a 8 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 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]

Mandag 03.06.13.

Cykeltur:

1 tim. 31 min.

1170 kcal

[Zane]

Tirsdag 04.06.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 150 kg

SS

BB Incline Bench Press:

5 x 5 a 60 kg

BB Semi Deadlift:

5 x 5 a 100 kg

SS

Chin Up:

5 x 5 a BW

DB Flye:

3 x 10 a 10 kg

Military Press:

5 x 5 a 47,5 kg

Rear Delt Pec Deck:

4 x 12 a 29 kg

SS
Rope Pressdown:

3 x 10 a 44 kg

Rope Hammercurl:

3 x 10 a 34 kg

Side Plank:

1 x 40 / 40 sec. a BW

[Zane]

Onsdag 05.06.13.

Cykeltur:

1 tim. 30 min.

1152 kcal

[Zane]

Torsdag 06.06.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

BB Romanian Deadlift:

5 x 5 a 62,5 kg

SS

BB Bench Press:

5 x 5 a 72,5 kg

BB Bent Over Row:

5 x 5 a 72,7 kg

SS

Pec Deck:

3 x 10 a 47 kg

WG Pulldown:

3 x 10 a 60 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 10 a 42,5 kg

EZ Standing Curl:

3 x 10 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 65 sec, a 5 kg

[Zane]

Lørdag 08.06.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 151 kg

SS

BB Incline Bench Press:

5 x 5 a 62,5 kg

BB Semi Deadlift:

5 x 5 a 100 kg

SS

Chin Up:

1 x 6 a BW

2 x 5 a BW

DB Flye:

3 x 11 a 10 kg

Military Press:

5 x 5 a 47,5 kg

Rear Delt Pec Deck:

4 x 12 a 30 kg

SS

Rope Pressdown:

3 x 10 a 45 kg

Rope Hammercurl:

3 x 10 a 35 kg

Side Plank:

1 x 40 / 40 sec. a BW

[Zane]

søndag 09.06.13.

Cykeltur:

2 tim. 11 min.

1876 kcal

[Zane]

Mandag 10.06.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

BB Romanian Deadlift:

5 x 5 a 65 kg

SS

BB Bench Press:

5 x 5 a 75 kg

BB Bent Over Row:

5 x 5 a 75 kg

SS

Pec Deck:

3 x 10 a 50 kg

WG Pulldown:

3 x 10 a 62,5 kg

DB Seated Lateral Raise:

3 x 9 a 10 kg

EZ Upright Row:

5 x 5 a 40 kg

SS

EZ Lying Triceps Extension:

3 x 8 a 45 kg

EZ Standing Curl:

3 x 8 a 40 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]

Tirsdag 11.06.13.

Travetur:

2 tim.

1011 kcal

[Zane]

Onsdag 12.06.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 152 kg

SS

BB Incline Bench Press:

5 x 5 a 65 kg

BB Semi Deadlift:

5 x 5 a 102,5 kg

SS

Chin Up:

3 x 4 a BW

DB Flye:

3 x 11 a 10 kg

[Zane]

Fredag 14.06.13.

Rotator Cuff:

Indadfører 3 x 17 a 14 kg

Udadfører 3 x 17 a 9 kg

BB Romanian Deadlift:

5 x 5 a 67,5 kg

SS
BB Bench Press:

5 x 5 a 77,5 kg

BB Bent Over Row:

5 x 5 a 77,5 kg

SS

Pec Deck:

3 x 10 a 52 kg

WG Pulldown:

3 x 10 a 65 kg

DB Seated Lateral Raise:

3 x 10 a 10 kg

EZ Upright Row:

5 x 5 a 40 kg

SS

Ez Lying Triceps Extension:

3 x 9 a 45 kg

EZ Standing Curl:

3 x 9 a 40 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]

Lørdag 15.06.13.

Cykeltur:

1 tim. 12 min.

1077 kcal

[Zane]

Søndag 16.06.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 153 kg

SS

BB Incline Bench Press:

5 x 5 a 67,5 kg

BB Semi Deadlift:

5 x 5 a 102,5 kg

SS

Chin Up:

3 x 5 a BW

DB Flye:

3 x 12 a 10 kg

Military Press:

5 x 5 a 50 kg

Rear Delt Pec Deck:

4 x 12 a 31 kg

SS

Rope Pressdown:

3 x 10 a 46 kg

Rope Hammercurl:

3 x 10 a 36 kg

Side Plank:

1 x 45 / 45 sec. a BW

[Zane]

Tirsdag 18.06.13.

Rotator Cuff:

Indadfører 3 x 17 a 14 kg

Udadfører 3 x 17 a 9 kg

BB Romanian Deadlift:

5 x 5 a 70 kg

SS

BB Bench Press:

5 x 5 a 80 kg

BB Bent Over Row:

5 x 5 a 80 kg

SS

Pec Deck:

3 x 10 a 53 kg

WG Pulldown:

3 x 10 a 67,5 kg

DB Seated Lateral Raise:

3 x 11 a 10 kg

EZ Upright Row:

5 x 5 a 40 kg

SS

EZ Lying Triceps Extension:

3 x 10 a 45 kg

Ez Standing Curl:

3 x 10 a 40 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 75 sec. a 5 kg

[Zane]

Torsdag 20.06.13.

Gulvtæppe:

3 x 15 a BW

Leg Press:

3 x 10 a 154 kg

SS

BB Incline Bench Press:

5 x 5 a 70 kg

BB Semi Deadlift:

5 x 5 a 105 kg

SS

Chin Up:

1 x 6 a BW

2 x 5 a BW

DB Flye:

3 x 8 a 12,5 kg

Military Press:

5 x 5 a 50 kg

Rear Delt Pec Deck:

4 x 12 a 32 kg

SS

Rope Pressdown:

3 x 10 a 47 kg

Rope Hammercurl:

3 x 10 a 37 kg

Side Plank:

1 x 45 / 45 sec. a BW

[Zane]

Lørdag 22.06.13.

Rotator Cuff:

Indadfører 3 x 18 a 14 kg

Udadfører 3 x 18 a 9 kg

BB Romanian Deadlift:

5 x 5 a 72,5 kg

SS

BB Bench Press:

5 x 5 a 82,5 kg

BB Bent Over Row:

5 x 5 a 82,5 kg

SS

Pec Deck:

3 x 10 a 54 kg

WG Pulldown:

3 x 8 a 70 kg

DB Seated Lateral Raise:

3 x 12 a 10 kg

EZ Upright Row:

5 x 5 a 42,5 kg

SS

EZ Lying Triceps Extension:

3 x 8 a 47,5 kg

EZ Standing Curl:

3 x 8 a 42,5 kg

TS

BB Wrist Curl:

3 x 10 a 32,5 kg

BB Reverse Wrist Curl:

3 x 10 a 32,5 kg

BB Reverse Curl:

3 x 10 a 32,5 kg

Plank:

1 x 75 sec. a 5 kg

[Zane]

Tirsdag 02.07.13

RG Pulldown:

1 x 15 a 40 kg

1 x 10 a 60 kg

Chin Up:

4 x 5 a BW

DB Bent Over Row:

4 x 10 a 30 kg

BB Bent Over Row:

3 x 10 a 50 kg

Seated Cable Row:

3 x 10 a 40 kg

Deadlift:

3 x 10 a 50 kg

Hyper Extension:

3 x 10 a BW

Treadmill:

20 min.

133 kcal

[Zane]

Onsdag 03.07.13.

DB Incline Hammerpress:

4 x 10 a 17,5 kg

BB Bench Press:

4 x 10 a 50 kg

DB Flye:

3 x 10 a 8 kg

Cable Cross:

3 x 10 a 15 kg

EZ Pullover:

3 x 10 a 32,5 kg

Crosstrainer:

20 min.

180 kcal

[Zane]

Torsdag 04.07.13.

DB Seated Lateral Raise:

4 x 10 a 4 kg

Arnold Press:

4 x 10 a 15 kg

Plate Front Raise:

3 x 10 a 10 kg

BtB Cable Lateral Raise:

3 x 10 a 5 kg

DB Rear Lateral Raise:

3 x 10 a 6 kg

Rear Delt Pec Deck:

4 x 12 a 25 kg

DB Shrug:

6 x 10 a 25 kg

Cycling:

20 min.

167 kcal

[Zane]

Fredag 05.07.13.

Leg Extension:

4 x 10 a 43 kg

Leg Press:

4 x 10 a 120 kg

BB Romanian Deadlift:

3 x 10 a 40 kg

Lying Leg Curl:

3 x 10 a 23 kg

Adduktion:

3 x 10 a 40 kg

Seat Calf Raise:

3 x 15 a 10 kg

DB Standing Calf Raise:

3 x 15 a 12,5 kg

[Zane]

Lørdag 06.07.13.

Rope Pressdown:

3 x 10 a 35 kg

EZ Lying Triceps Extension:

3 x 10 a 32,5 kg

CG Bench Press:

3 x 10 a 40 kg

Straight Bar Pushdown:

3 x 10 a 40 kg

BB Curl:

3 x 10 a 25 kg

EZ Preacher Curl:

3 x 10 a 17,5 kg

DB Incline Curl:

3 x 10 a 10 kg

DB Hammercurl:

3 x 10 a 7,5 kg

EZ Reverse Curl:

3 x 10 a 22,5 kg