Zane

Zane · August 18, 2013

Søndag 18.08.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 10 a 50 kg

Lying Leg Curl:

3 x 10 a 30 kg

Adduktion:

3 x 10 a 51 kg

BB Romanian Deadlift:

3 x 10 a 45 kg

DB Standing Calf Raise:

3 x 15 a 15 kg

Seated Calf Raise:

3 x 15 a 15 kg

Side Plank:

1 x 40 / 40 sec. a BW

Zane · August 19, 2013

Mandag 19.08.13.

Vægt: 94,9 kg

BT: 122 / 84 / 64

Rope Pressdown:

3 x 10 a 37 kg

Bench Dip:

3 x 12 a BW

EZ Lying Triceps Extension:

3 x 8 a 37,5 kg

CG Bench Press:

3 x 10 a 47,5 kg

Straight Bar Pushdown:

3 x 10 a 50 kg

BB Curl:

3 x 10 a 30 kg

Cable Preacher Curl:

3 x 10 a 22 kg

DB Incline Curl:

3 x 8 a 12,5 kg

DB Hammercurl:

3 x 10 a 10 kg

EZ Reverse Curl:

3 x 10 a 25 kg

Zane · August 20, 2013

Tirsdag 20.08.13.

TS

Hanging Leg Raise.

5 x 10

Oblique Crunch:

5 x 10

Swiss Crunch:

5 x 10

Cykeltur:

40 min.

498 kcal

Zane · August 21, 2013

Onsdag 21.08.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

DB Incline Hammerpress:

5 x 10 a 22,5 kg

BB Bench Press:

5 x 10 a 57,5 kg

DB Flye:

3 x 6 a 12,5 kg

Cable Crossover:

3 x 10 a 20 kg

EZ Pullover:

3 x 10 a 35 kg

Plank:

1 x 70 sec. a 5 kg

Cycling:

20 min.

196 kcal

Zane · August 22, 2013

Torsdag 22.08.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 42,5 kg

1 x 10 a 62,5 kg

Pull Up:

4 x 4 a BW

DB Bent Over Row:

4 x 10 a 35 kg

BB Bent Over Row:

3 x 10 a 55 kg

Seated Cable Row:

3 x 10 a 52,5 kg

BB Semi Deadlift:

3 x 10 a 60 kg

Hyper Extension:

3 x 10 a BW

Side Plank:

1 x 40 / 40 sec. a BW

Crosstrainer:

20 min.

230 kcal

Zane · August 23, 2013

Fredag 23.08.13.

Rotator Cuff:

Indadfører 3 x 16 a 14 kg

Udadfører 3 x 16 a 9 kg

DB Seated Lateral Raises:

6 x 10 a 6 kg

Arnold Press:

4 x 8 a 20 kg

Plate Front Raise:

3 x 6 a 15 kg

BtB Cable Lateral Raise:

3 x 9 a 6 kg

DB Rear Delt Lateral Raise:

3 x 10 a 10 kg

Rear Delt Pec Deck:

4 x 10 a 29 kg

DB Shrug:

6 x 10 a 32,5 kg

Plank:

1 x 75 sec. a 5 kg

Treadmill:

20 min.

176 kcal

Zane · August 24, 2013

Lørdag 24.08.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 10 a 50 kg

Leg Press:

3 x 10 a 130 kg

Lying Leg Curl:

3 x 10 a 30 kg

Adduktion:

3 x 10 a 52 kg

BB Romanian Deadlift:

3 x 10 a 47,5 kg

DB Standing Calf Raise:

3 x 15 a 15 kg

Seated Calf Raise:

3 x 15 a 15 kg

Side Plank:

1 x 40 / 40 sec. a BW

Treadmill:

20 min.

183 kcal

Zane · August 25, 2013

Søndag 25.08.13.

Rope Pressdown:

3 x 10 a 38 kg

Bench Dip:

3 x 8 a 10 kg

EZ Lying Triceps Extension:

3 x 9 a 37,5 kg

CG Bench Press:

3 x 10 a 50 kg

Straight Bar Pushdown:

3 x 10 a 52 kg

BB Standing Curl:

3 x 10 a 30 kg

Cable Preacher Curl:

3 x 10 a 23 kg

DB Incline Curl:

3 x 9 a 12,5 kg

DB Hammercurl:

3 x 12 a 10 kg

EZ Reverse Curl:

3 x 12 a 25 kg

Zane · August 26, 2013

Mandag 26.08.13.

Hanging Leg Raise:

5 x 10

Oblique Crunch:

5 x 10

Swiss Crunch:

5 x 10

Cykeltur:

40 min.

518 kcal

Zane · August 28, 2013

Onsdag 28.08.13.

Rotator Cuff:

Indadfører 3 x 17 a 14 kg

Udadfører 3 x 17 a 9 kg

DB Incline Hammerpress:

5 x 10 a 22,5 kg

BB Bench Press:

5 x 10 a 60 kg

DB Flye:

3 x 7 a 12,5 kg

Cable Crossover:

3 x 10 a 21 kg

EZ Pullover:

3 x 8 a 37,5 kg

Plank:

1 x 75 sec. a 5 kg

Cycling:

20 min.

188 kcal

Zane · August 29, 2013

Torsdag 29.08.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 42,5 kg

1 x 10 a 62,5 kg

Pull Up:

4 x 10 a BW

DB Bent Over Row:

4 x 10 a 35 kg

BB Bent Over Row:

3 x 10 a 57,5 kg

Seated Cable Row:

3 x 10 a 55 kg

BB Semi Deadlift:

3 x 10 a 62,5 kg

Hyper Extension:

3 x 10 a BW

Side Plank:

1 x 45 / 45 sec. a BW

Crosstrainer:

20 min.

227 kcal

Zane · August 30, 2013

Fredag 30.08.13.

Rotator Cuff:

Indadfører 3 x 17 a 14 kg

Udadfører 3 x 17 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 6,5 kg

Arnold Press:

4 x 9 a 20 kg

Plate Front Raise:

3 x 7 a 15 kg

BtB Cable Lateral Raise:

3 x 10 a 6 kg

DB Rear Delt Lateral Raise:

3 x 10 a 10 kg

Rear Delt Pec Deck:

4 x 10 a 30 kg

DB Shrug:

6 x 10 a 35 kg

Plank:

1 x 80 sec. a 5 kg

Treadclimber:

20 min.

219 kcal

Zane · August 31, 2013

Lørdag 31.08.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 8 a 52,3 kg

Leg Press:

3 x 10 a 130 kg

Lying Leg Curl:

3 x 10 a 32,3 kg

Adduktion:

3 x 10 a 53 kg

BB Romanian Deadlift:

3 x 10 a 47,5 kg

DB Standing Calf Raise:

3 x 15 a 17,5 kg

Seated Calf Raise:

3 x 15 a 15 kg

Side Plank:

1 x 45 / 45 sec. a BW

Treadmill:

20 min.

181 kcal

Zane · September 1, 2013

Søndag 01.09.13.

Rope Pressdown:

3 x 10 a 39 kg

Bench Dip:

3 x 9 a 10 kg

EZ Lying Triceps Extension:

3 x 10 a 37,5 kg

CG Bench Press:

3 x 10 a 52,5 kg

Straight Bar Pushdown:

3 x 10 a 55 kg

BB Standing Curl:

3 x 10 a 32,5 kg

Cable Preacher Curl:

3 x 10 a 24 kg

DB Incline Curl:

3 x 10 a 12,5 kg

DB Hammercurl:

3 x 10 a 12,5 kg

EZ Reverse Curl:

3 x 10 a 27,5 kg

Zane · September 2, 2013

Mandag 02.09.13.

Vægt: 97,4 kg

BT. 125 / 86 / 66

Hanging Leg Raise:

5 x 11 a BW

Obliqu Crunch:

5 x 11 a BW

Swiss Crunch:

5 x 11 a BW

Body Bike:

45 min.

584 kcal

Zane · September 3, 2013

Tirsdag 03.09.13.

Rotator Cuff:

Indadfører 3 x 17 a 14 kg

Udadfører 3 x 17 a 9 kg

DB Incline Hammerpress:

5 x 10 a 22,5 kg

BB Bench Press:

5 x 10 a 62,5 kg

DB Flye:

3 x 8 a 12,5 kg

Cable Crossover:

3 x 10 a 22 kg

EZ Pullover:

3 x 9 a 37,5 kg

Plank:

1 x 80 sec. a 5 kg

Cycling:

20 min.

207 kcal

Zane · September 4, 2013

Onsdag 04.09.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 42,5 kg

1 x 10 a 62,5 kg

Pull Up:

1 x 5 a BW

3 x 4 a BW

DB Bent Over Row:

4 x 10 a 35 kg

BB Bent Over Row:

3 x 10 a 60 kg

Seated Cable Row:

3 x 10 a 57,5 kg

BB Semi Deadlift:

3 x 10 a 65 kg

Hyper Extension:

3 x 10 a 5 kg

Side Plank:

1 x 45 / 45 a sec. a BW

Crosstrainer:

20 min.

239 kcal

Zane · September 5, 2013

Torsdag 05.09.13.

Rotator Cuff:

Indadfører 3 x 18 a 14 kg

Udadfører 3 x 18 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 6,5 kg

Arnold Press:

4 x 10 a 20 kg

Plate Front Raise:

3 x 8 a 15 kg

BtB Cable Lateral Raise:

3 x 8 a 7 kg

DB Rear Delt Lateral Raise:

3 x 6 a 12,5 kg

Rear Delt Pec Deck:

4 x 10 a 31 kg

DB Shrug:

6 x 10 a 35 kg

Plank:

1 x 80 sec. a 5 kg

Treadclimber:

20 min.

237 kcal

Zane · September 6, 2013

Fredag 06.09.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 9 a 52,5 kg

Leg Press:

3 x 10 a 135 kg

Lying Leg Curl:

3 x 10 a 32,3 kg

Adduktion:

3 x 10 a 54 kg

BB Romanian Deadlift:

3 x 8 a 50 kg

DB Standing Calf Raise:

3 x 15 a 17,5 kg

Seated Calf Raise:

3 x 15 a 17,5 kg

Side Plank:

1 x 50 / 50 sec. a BW

Treadmill:

20 min.

189 kcal

Zane · September 7, 2013

Lørdag 07.09.13.

Rope Presdown:

3 x 10 a 40 kg

Bench Dip:

3 x 10 a 10 kg

EZ Lying Triceps Extension:

3 x 8 a 40 kg

CG Bench Press:

3 x 10 a 55 kg

Straight Bar Pushdown:

3 x 10 a 57,5 kg

BB Standing Curl:

3 x 10 a 32,5 kg

Cable Preacher Curl:

3 x 10 a 25 kg

DB Incline Curl:

3 x 11 a 12,5 kg

DB Hammercurl:

3 x 12 a 12,5 kg

EZ Reverse Curl:

3 x 11 a 27,5 kg

Zane · September 8, 2013

Søndag 08.09.13.

Hanging Leg Raise:

5 x 11

Oblique Crunch:

5 x 11

Swiss Crunch:

5 x 11

Body Bike:

45 min.

557 kcal

Zane · September 10, 2013

Tirsdag 10.09.13.

Rotator Cuff:

Indadfører 3 x 18 a 14 kg

Udadfører 3 x 18 a 9 kg

DB Incline Hammerpress:

5 x 8 a 25 kg

BB Bench Press:

5 x 10 a 62,5 kg

DB Flye:

3 x 9 a 12,5 kg

Cable Crossover:

3 x 10 a 22 kg

EZ Pullover:

3 x 10 a 37,5 kg

Plank:

1 x 80 sec. a 5 kg

Cycling:

20 min.

206 kcal

Zane · September 11, 2013

Onsdag 11.09.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 42,5 kg

1 x 10 a 62,5 kg

Pull Up

1 x 5 a BW

3 x 4 a BW

DB Bent Over Row:

4 x 10 a 37,5 kg

BB Bent Over Row:

3 x 10 a 60 kg

Seated Cable Row:

3 x 10 a 60 kg

BB Semi Deadlift:

3 x 10 a 67,5 kg

Hyper Extension:

3 x 10 a 5 kg

Side Plank:

1 x 50 / 50 sec. a BW

Crosstrainer:

20 min.

243 kcal

Zane · September 12, 2013

Torsdag 12.09.13.

Rotator Cuff:

Indadfører 3 x 18 a 14 kg

Udadfører 3 x 18 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 7 kg

Arnold Press:

4 x 10 a 20 kg

Plate Front Raise:

3 x 9 a 15 kg

BtB Cable Lateral Raise:

3 x 9 a 7 kg

DB Rear Delt Lateral Raise:

3 x 7 a 12,5 kg

Rear Delt Pec Deck:

4 x 10 a 32 kg

DB Shrug:

6 x 10 a 37,5 kg

Plank:

1 x 85 sec. a 5 kg

Treadclimber:

20 min.

245 kcal

Zane · September 13, 2013

Fredag 13.09.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 10 a 52,3 kg

Leg Press:

3 x 10 a 135 kg

Lying Leg Curl:

3 x 8 a 34,5 kg

Adduktion:

3 x 10 a 55 k

BB Romanian Deadlift:

3 x 9 a 50 kg

DB Standing Calf Raise:

3 x 15 a 20 kg

Seated Calf Raise:

3 x 15 a 17,5 kg

Side Plank:

1 x 50 / 50 sec. a BW

Treadmill:

20 min.

191 kcal

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