Zane

Zane · July 16, 2013

Tirsdag 16.07.13.

Rotator Cuff:

Indadfører 3 x 12 a 14 kg

Udadfører 3 x 12 a 9 kg

DB Incline Hammerpress:

5 x 10 a 17,5 kg

BB Bench Press:

5 x 10 a 52,5

DB Flye:

3 x 10 a 10 kg

Cable Cross:

3 x 10 a 17 kg

EZ Pullover:

3 x 10 a 32,5 kg

Plank:

1 x 45 sec. a 5 kg

Cycling:

20 min.

167 kcal

Zane · July 17, 2013

Onsdag 17.07.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 40 kg

1 x 10 a 60 kg

Pull Up:

4 x 3 a BW

DB Bent Over Row:

4 x 10 a 32,5 kg

BB Bent Over Row:

3 x 10 a 50 kg

Seated Cable Row:

3 x 10 a 45 kg

BB Semi Deadlift:

3 x 10 a 52,5 kg

Hyper Extension:

3 x 10 a BW

Side Plank:

1 x 30 / 30 sec. a BW

Crosstrainer:

20 min.

209 kcal

Zane · July 18, 2013

Torsdag 18.07.13.

Rotator Cuff:

Indadfører 3 x 13 a 14 kg

Udadfører 3 x 13 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 5 kg

Arnold Press:

4 x 10 a 15 kg

Plate Front Raise:

3 x 11 a 10 kg

BtB Cable Lateral Raise:

3 x 10 a 5 kg

DB Rear Lateral Raise:

3 x 10 a 7 kg

Rear Delt Pec Deck:

4 x 10 a 26 kg

DB Shrug:

6 x 10 a 27,5 kg

Plank:

1 x 50 sec. a 5 kg

Zane · July 19, 2013

Fredag 19.07.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

4 x 10 a 45,3 kg

Leg Press:

4 x 10 a 125 kg

Lying Leg Curl:

3 x 10 a 25,3 kg

Adduktion:

3 x 10 a 45 kg

DB Lunge:

3 x 10 a 4 kg

BB Romanian Deadlift:

3 x 10 a 42,5 kg

DB Standing Calf Raise:

3 x 15 a 12,5

Seated Calf Raise:

3 x 15 a 10 kg

Side Plank:

1 x 30 / 30 sec. a BW

Zane · July 20, 2013

Lørdag 20.07.13.

Rope Pressdown:

3 x 10 a 36 kg

Bench Dip:

3 x 10 a BW

EZ Lying Triceps Extension:

3 x 10 a 35 kg

CG Bench Press:

3 x 10 a 42,5 kg

Straight Bar Pushdown:

3 x 10 a 45 kg

BB Curl:

3 x 10 a 27,5 kg

Cable Preacher Curl:

3 x 10 a 20 kg

DB Incline Curl:

3 x 10 a 10 kg

DB Hammercurl:

3 x 10 a 8 kg

EZ Reverse Curl:

3 x 10 a 25 kg

Zane · July 21, 2013

21.07.13.

Cykeltur:

2 tim.

1483 kcal

Zane · July 22, 2013

Mandag 22.07.13.

Vægt: 95,4 kg

BT: 113 / 75 / 63

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

DB Incline Hammerpress:

5 x 10 a 20 kg

BB Bench Press:

5 x 10 a 52,5 kg

DB Flye:

3 x 10 a 10 kg

Cable Cross:

3 x 10 a 18 kg

EZ Pullover:

3 x 10 a 35 kg

Plank:

1 x 55 sec. a 5 kg

Cycling:

2o min.

175 kcal

Zane · July 23, 2013

Tirsdag 23.07.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 40 kg

1 x 10 a 60 kg

Pull Up:

1 x 4 a BW

3 x 3 a BW

DB Bent Over Row:

4 x 10 a 32,5 kg

BB Bent Over Row:

3 x 10 a 52,5 kg

Seated Cable Row:

3 x 10 a 47,5 kg

BB Semi Deadlift:

3 x 10 a 55 kg

Hyper Extension:

3 x 10 a BW

Side Plank:

1 x 35 / 35 sec. a BW

Crosstrainer:

20 min.

225 kcal

Zane · July 24, 2013

Onsdag 24.07.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 5 kg

Arnold Press:

4 x 10 a 17,5 kg

Plate Front Raise:

3 x 12 a 10 kg

BtB Cable Lateral Raise:

3 x 10 a 5 kg

DB Rear Delt Lateral Raise:

3 x 10 a 8 kg

Rear Delt Pec Deck:

4 x 10 a 27 kg

DB Shrug:

6 x 10 a 30 kg

Plank:

1 x 60 sec. a 5 kg

Treadmill:

20 min.

150 kcal

Zane · July 25, 2013

Torsdag 25.07.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 10 a 47,5 kg

Leg Press:

3 x 10 a 130 kg

Lying Leg Curl:

3 x 10 a 27,5 kg

Adduktion:

3 x 10 a 50 kg

DB Lunge:

3 x 10 a 5 kg

BB Romanian Deadlift:

3 x 10 a 45 kg

DB Standing Calf Raise:

3 x 15 a 12,5 kg

Seated Calf Raise:

3 x 15 a 12,5 kg

Side Plank:

1 x 35 / 35 sec. a BW

Zane · August 3, 2013

Lørdag 03.08.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

DB Incline Hammerpress:

5 x 10 a 20 kg

BB Bench Press:

5 x 10 a 52,5 kg

DB Flye:

3 x 10 a 10 kg

Cable Cross:

3 x 10 a 18 kg

EZ Pullover:

3 x 10 a 35 kg

Plank:

1 x 50 sec. a 5 kg

Cycling:

20 min.

170 kcal

Zane · August 4, 2013

Søndag 04.08.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 40 kg

1 x 10 a 60 kg

Pull Up:

4 x 3 a BW

DB Bent Over Row:

4 x 10 a 32,5 kg

BB Bent Over Row:

3 x 10 a 52,5 kg

Seated Cable Row:

3 x 10 a 47,5 kg

BB Semi Deadlift:

3 x 10 a 55 kg

Hyper Extension:

3 x 10 a BW

Side Plank:

1 x 30 / 30 sec. a BW

Crosstrainer:

20 min.

179 kcal

Zane · August 5, 2013

Mandag 05.08.13.

Vægt : 92,9 kg

BT : 117 / 79 / 70

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 5 kg

Arnold Press:

4 x 10 a 17,5 kg

Plate Front Raise:

3 x 10 a 10 kg

BtB Cable Lateral Raise:

3 x 10 a 5 kg

DB Rear Delt Lateral Raise:

3 x 10 a 8 kg

Rear Delt Pec Deck:

3 x 10 a 27 kg

DB Shrug:

6 x 10 a 30 kg

Plank:

1 x 50 sec. a 5 kg

Treadmill:

20 min.

158 kcal

Zane · August 6, 2013

Tirsdag 06.08.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 10 a 47,5 kg

Leg Press:

3 x 10 a 130 kg

Lying Leg Curl:

3 x 10 a 27,5 kg

Adduktion:

3 x 10 a 50 kg

DB Lunge:

3 x 10 a 5 kg

BB Romanian Deadlift:

3 x 10 a 45 kg

DB Standing Calf Raise:

3 x 15 a 12,5 kg

Seated Calf Raise:

3 x 15 a 12,5 kg

Side Plank:

1 x 30 / 30 sec. a BW

Zane · August 7, 2013

Onsdag 07.08.13.

Rope Pressdown:

3 x 10 a 36 kg

Bench Dip:

3 x 10 a BW

EZ Lying Triceps Extension:

3 x 10 a 35 kg

CG Bench Press:

3 x 10 a 42,5 kg

Straight Bar Pushdown:

3 x 10 a 45 kg

BB Curl:

3 x 10 a 27,5 kg

Cable Preacher Curl:

3 x 10 a 20 kg

DB Incline Curl:

3 x 10 a 10 kg

DB Hammercurl:

3 x 10 a 8 kg

EZ Reverse Curl:

3 x 10 a 22,5 kg

Zane · August 8, 2013

Torsdag 08.08.13.

TS

Hanging Leg Raise :

5 x 10 a BW

Oblique Crunch:

5 x 10 a BW

Swiss Crunch:

5 x 10 a BW

Cykeltur:

40 min.

465 kcal

Zane · August 9, 2013

Fredag 09.08.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

DB Incline Hammerpress:

5 x 10 a 20 kg

BB Bench Press:

5 x 10 a 52,5 kg

DB Flye:

3 x 11 a 10 kg

Cable Crossover:

3 x 10 a 18 kg

EZ Pullover:

3 x 10 a 35 kg

Plank:

1 x 55 sec. a 5 kg

Cycling:

20 min.

182 kcal

Zane · August 10, 2013

Lørdag 10.08.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 40 kg

1 x 10 a 60 kg

Pull Up:

2 x 4 a BW

2 x 3 a BW

DB Bent Over Row:

4 x 10 a 32,5 kg

BB Bent Over Row:

3 x 10 a 52,5 kg

Seated Cable Row:

3 x 10 a 47,5 kg

BB Semi Deadlift:

3 x 10 a 55 kg

Hyper Extension:

3 x 10 a BW

Side Plank:

1 x 35 / 35 sec. a BW

Crosstrainer:

20 min.

204 kcal

Zane · August 11, 2013

Søndag 11.08.13.

Rotator Cuff:

Indadfører 3 x 15 a 14 kg

Udadfører 3 x 15 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 5 kg

Arnold Press:

4 x 10 a 17,5 kg

Plate Front Raise:

3 x 11 a 10 kg

BtB Cable Lateral Raise:

3 x 10 a 5 kg

DB Rear Delt Lateral Raise:

3 x 11 a 8 kg

Rear Delt Pec Deck:

4 x 10 a 27 kg

DB Shrug:

6 x 10 a 30 kg

Plank:

1 x 60 sec. a 5 kg

Treadmill:

20 min.

163 kcal

Zane · August 12, 2013

Mandag 12.08.13.

Vægt: 94,5

BT: 120 / 86 / 66

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 10 a 47,5 kg

Leg Press:

3 x 10 a 130 kg

Lying Leg Curl:

3 x 10 a 27,5 kg

Adduktion:

3 x 10 a 50 kg

DB Lunge:

3 x 10 a 5 kg

BB Romanian Deadlift:

3 x 10 a 45 kg

DB Standing Calf Raise:

3 x 15 a 12,5 kg

Seated Calf Raise:

3 x 15 a 12,5 kg

Side Plank:

1 x 35 / 35 sec. a BW

Concept 2:

20 min.

192 kcal

Zane · August 13, 2013

Tirsdag 13.08.13.

Rope Pressdown:

3 x 10 a 36 kg

Bench Dip:

3 x 11 a BW

Ez Lying Triceps Extension:

3 x 12 a 35 kg

CG Bench Press:

3 x 12 a 45 kg

Straight Bar Pushdown:

3 x 10 a 46 kg

BB Curl:

3 x 10 a 27,5 kg

Cable Preacher Curl:

3 x 10 a 21 kg

DB Incline Curl:

3 x 10 a 10 kg

DB Hammercurl:

3 x 12 a 8 kg

EZ Reverse Curl:

3 x 12 a 22,5 kg

Zane · August 14, 2013

Onsdag 14.08.13.

TS

Hanging Leg Raise:

5 x 10 a BW

Oblique Crunch:

5 x 10 a BW

Swiss Crunch:

5 x 10 a BW

Cykeltur:

40 min.

433 kcal

Zane · August 15, 2013

Torsdag 15.08.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

DB Incline Hammerpress:

5 x 10 a 20 kg

BB Bench Press:

5 x 10 a 55 kg

DB Flye:

3 x 12 a 10 kg

Cable Crossover:

3 x 10 a 19 kg

EZ Pullover:

3 x 11 a 35 kg

Plank:

1 x 60 sec. a 5 kg

Cycling:

20 min.

189 kcal

Zane · August 16, 2013

Fredag 16.08.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 40 kg

1 x 10 a 60 kg

Pull Up:

3 x 4 a BW

1 x 3 a BW

DB Bent Over Row:

4 x 10 a 32,5 kg

BB Bent Over Row:

3 x 10 a 55 kg

Seated Cable Row:

3 x 10 a 50 kg

BB Semi Deadlift:

3 x 10 a 57,5 kg

Hyper Extension:

3 x 10 a BW

Side Plank:

1 x 35 / 35 sec. a BW

Crosstrainer:

20 min.

224 kcal

Zane · August 17, 2013

Lørdag 17.08.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 6 kg

Arnold Press:

4 x 10 a 17,5 kg

Plate Front Raise:

3 x 12 a 10 kg

BtB Cable Lateral Raise:

3 x 8 a 6 kg

DB Rear Delt Lateral Raise:

3 x 12 a 8 kg

Rear Delt Pec Deck:

4 x 10 a 28 kg

DB Shrug:

6 x 10 a 32,5 kg

Plank:

1 x 65 sec. a 5 kg

Treadmill:

20 min.

176 kcal

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