Zane

[Zane]

Lørdag 14.09.13.

Rope Pressdown:

3 x 10 a 41 kg

Bench Dip:

3 x 10 a 10 kg

EZ Lying Triceps Extension:

3 x 10 a 40 kg

CG Bench Press:

3 x 10 a 57,5 kg

Straight Bar Pushdown:

3 x 10 a 60 kg

BB Standing Curl:

3 x 8 a 35 kg

Cable Preacher Curl:

3 x 10 a 26 kg

DB Incline Curl:

3 x 12 a 12,5 kg

DB Hammercurl:

3 x 8 a 15 kg

EZ Reverse Curl:

3 x 12 a 27,5 kg

[Zane]

Mandag 16.09.13.

Rotator Cuff:

Indadfører 3 x 19 a 14 kg

Udadfører 3 x 19 a 9 kg

DB Incline Hammerpress:

5 x 9 a 25 kg

BB Bench Press:

5 x 10 a 65 kg

DB Flye:

3 x 10 a 12,5 kg

Cable Crossover:

3 x 10 a 23 kg

EZ Pullover:

3 x 9 a 40 kg

Plank:

1 x 90 sec. a 5 kg

[Zane]

Tirsdag 17.09.13.

Yoga:

90 min.

Jeg har tidligere arbejdet lidt med yoga for mig selv, men det er første gang jeg går på et hold, og med en instruktør. Det er en skøn træningsform, og der må også ske noget i kroppen, for jeg blev da ramt af både kvalme og hovedpine efter en time. Håber det kun er begynderkvaler for jeg tror det er et rigtigt godt supplement til træning med vægte og cardiotingester.

[Zane]

Onsdag 18.09.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 42,5 kg

1 x 10 a 62,5 kg

Pull Up:

2 x 5 a BW

2 x 4 a BW

DB Bent Over Row:

4 x 10 a 37,5 kg

BB Bent Over Row:

3 x 10 a 62,5 kg

Seated Cable Row:

3 x 10 a 61 kg

BB Semi Deadlift:

3 x 10 a 70 kg

Hyper Extension:

3 x 10 a 5 kg

Side Plank:

1 x 55 / 55 sec. a BW

Crosstrainer:

20 min.

254 kcal

[Zane]

Torsdag 19.09.13.

Rotator Cuff:

Indadfører 3 x 19 a 14 kg

Udadfører 3 x 19 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 7 kg

Arnold Press:

4 x 8 a 22,5 kg

Plate Front Raise:

3 x 10 a 15 kg

BtB Cable Lateral Raise:

3 x 10 a 7 kg

DB Rear Delt Lateral Raise:

3 x 8 a 12,5 kg

Rear Delt Pec Deck:

4 x 10 a 33 kg

DB Shrug:

6 x 10 a 37,5 kg

Plank:

1 x 90 sec. a 5 kg

Treadclimber:

20 min.

248 kcal

[Zane]

Fredag 20.09.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 9 a 54,5 kg

Leg Press:

3 x 10 a 140 kg

Lying Leg Curl:

3 x 9 a 34,5 kg

Adduktion:

3 x 10 a 56 kg

BB Romanian Deadlift:

3 x 10 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 55 / 55 sec. a BW

Treadmill:

20 min.

190 kcal

[Zane]

Lørdag 21.09.13.

Rope Pressdown:

3 x 10 a 42 kg

Bench Dip:

3 x 11 a 10 kg

EZ Lying Triceps Extension:

3 x 8 a 42,5 kg

CG Bench Press:

3 x 10 a 57,5 kg

Straight Bar Pushdown:

3 x 10 a 60 kg

BB Standing Curl:

3 x 9 a 35 kg

Cable Preacher Curl:

3 x 10 a 27 kg

DB Incline Curl:

3 x 8 a 15 kg

DB Hammercurl:

3 x 9 a 15 kg

EZ Reverse Curl:

3 x 10 a 30 kg

[Zane]

Søndag 22.09.13.

Rotator Cuff:

Indadfører 3 x 19 a 14 kg

Udadfører 3 x 19 a 9 kg

DB Incline Hammerpress:

5 x 10 a 25 kg

BB Bench Press:

5 x 10 a 67,5 kg

DB Flye:

3 x 11 a 12,5 kg

Cable Crossover:

3 x 10 a 23 kg

EZ Pullover:

3 x 10 a 40 kg

Plank:

2 x 30 sec. a 10 kg

Treadclimber:

20 min.

245 kcal

Edited September 22, 2013 by Zane

[Zane]

Mandag 23.09.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 45 kg

1 x 10 a 65 kg

Pull Up:

2 x 5 a BW

2 x 4 a BW

DB Bent Over Row:

3 x 10 a 40 kg

BB Bent Over Row:

3 x 10 a 62,5 kg

Seated Cable Row:

3 x 10 a 61 kg

BB Semi Deadlift:

3 x 10 72,5 kg

Hyper Extension:

3 x 10 a 5 kg

Side Plank:

1 x 55 / 55 sec. a BW

Crosstrainer:

20 min.

248 kcal

Edited September 23, 2013 by Zane

[Zane]

Tirsdag 24.09.13.

Yoga:

90 min

Hvorfor skulle der gå 58 år, før jeg begyndte at træne på et yogahold??????

[Zane]

Onsdag 25.09.13.

Rotator Cuff:

Indadfører 3 x 19 a 14 kg

Udadfører 3 x 19 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 7,5 kg

Arnold Press:

4 x 9 a 22,5 kg

Plate Front Raise:

3 x 11 a 15 kg

BtB Cable Lateral Raise:

3 x 8 a 8 kg

DB Rear Delt Lateral Raise:

3 x 9 a 12,5 kg

Rear Delt Pec Deck:

4 x 10 a 34 kg

DB Shrug:

6 x 10 a 40 kg

Plank:

2 x 30 sec. a 10 kg

Treadclimber:

20 min.

246 kcal

[Zane]

Torsdag 26.09.13.

Gulvtæppe:

3 x 15 a BW

Leg Extension:

6 x 10 a 54,5 kg

Leg Press:

3 x 10 a 140 kg

Lying Leg Curl:

3 x 10 a 34,5 kg

Adduktion:

3 x 10 a 57 kg

BB Romanian Deadlift:

3 x 8 a 52,5 kg

DB Standing Calf Raise:

3 x 15 a 20 kg

Seated Calf Raise:

3 x 15 a 17,5

Side Plank:

1 x 55 / 55 sec. a BW

Treadmill:

20 min.

184 kcal

[Zane]

Fredag 27.09.13.

Rope Pressdown:

3 x 10 a 43 kg

Bench Dip:

3 x 12 a 10 kg

EZ Lying Triceps Extension:

3 x 9 a 42,5 kg

CG Bench Press:

3 x 10 a 60 kg

Straight Bar Pushdown:

3 x 10 a 61 kg

BB Standing Curl:

3 x 10 a 35 kg

Cable Preacher Curl:

3 x 10 a 28 kg

DB Incline Curl:

3 x 9 a 15 kg

DB Hammercurl:

3 x 10 a 15 kg

EZ Reverse Curl:

3 x 10 a 30 kg

[Zane]

Lørdag 28.09.13.

Rotator Cuff:

Indadfører 3 x 19 a 14 kg

Udadfører 3 x 19 a 9 kg

DB Incline Hammerpress:

5 x 8 a 27,5 kg

BB Bench Press:

5 x 10 a 67,5 kg

DB Flye:

3 x 12 a 12,5 kg

Cable Crossover:

3 x 10 a 24 kg

EZ Pullover:

3 x 10 a 40 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

20 min.

247 kcal

[Zane]

Søndag 29.09.13.

Gulvtæppe:

3x15 a BW

WG Pulldown:

1 x 15 a 45 kg

1 x 10 a 60 kg

Pull Up:

3 x 5 a BW

1 x 4 a BW

DB Bent Over Row:

4 x 10 a 40 kg

BB Bent Over Row:

3 x 10 a 65 kg

Seated Cable Row:

3 x 10 a 62 kg

BB Semi Deadlift:

3 x 10 a 75 kg

Hyper Extension:

3 x 10 a 5 kg

Side Plank:

1 x 60 / 60 sec. a BW

Crosstrainer:

20 min.

267 kcal

[Zane]

Mandag 30.09.13.

Rotator Cuff:

Indadfører 3 x 19 a 14 kg

Udadfører 3 x 19 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 7,5 kg

Arnold Press:

4 x 10 a 22,5 kg

Plate Front Raise:

3 x 12 a 15 kg

BtB Cable Lateral Raise:

3 x 10 a 8 kg

DB Rear Delt Lateral Raise:

3 x 10 a 12,5 kg

Rear Delt Pec Deck:

3 x 10 a 35 kg

DB Shrug:

6 x 10 a 40 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

20 min.

247 kcal

[Zane]

Tirsdag 01.10.13.

Yoga:

90 min.

- i dag også med afspænding. Det blev det ikke ringere af............

[Zane]

Onsdag02.10.13.

Gulvtæppe:

3 x15aBW

Leg Extension:

6 x8 a 57 kg

Leg Press:

3 x 10 a 145 kg

Lying Leg Curl:

3 x10 a36 kg

Adduktion:

3 x 10 a 58 kg

BB Romanian Deadlift:

3 x 9 a 52,5 kg

DB Standing Calf Raise:

3 x 15 a 22,5 kg

SeatedCalf Raise:

3 x 15 a 17,5 kg

Straight Arm Side Plank:

2 x 30 / 30 sec. a BW

Treadmill:

20 min.

169 kcal

[Zane]

Torsdag 03.10.13.

Rope Pressdown:

3 x 10 a 44 kg

Bench Dip:

3 x 8 a 15 kg

EZ Lying Triceps Extension:

3 x 10 a 42,5 kg

CG Bench Press:

3 x 8 a 62,5 kg

Straight Bar Pushdown:

3 x 10 a 62 kg

BB Standing Curl:

3 x 8 a 37,5 kg

Cable Preacher Curl:

3 x 10 a 28 kg

DB Incline Curl:

3 x 10 a 15 kg

DB Hammercurl:

3 x 8 a 17,5 kg

EZ Reverse Curl:

3 x 10 a 32,5 kg

[Zane]

Fredag 04.10.13.

Rotator Cuff:

Indadfører3 x 20 a 14 kg

Udadfører 3 x 20 a 9 kg

DB Incline Hammerpress:

5 x 9 a 27,5 kg

BB Bench Press:

5 x 10 a 70 kg

DB Flye:

3 x 6 a 15 kg

Cable Crossover:

3 x 10 a 24 kg

EZ Pullover:

3 x 8 a 42,5 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

20 min.

248 kcal

[Zane]

Søndag 06.10.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 45 kg

1 x 10 a 65 kg

Pull Up:

4 x 5 a BW

DB Bent Over Row:

4 x 10 a 42.5 kg

BB Bent Over Row:

3 x 10 a 65 kg

Seated Cable Row:

3 x 10 a 63 kg

Semi Deadlift:

Udgik da der igen er senebåndsknas i højre ben.

Hyper Extension:

3 x 10 a 5 kg

Straight Arm Side Plank:

3 x 30 sec. a BW

Crosstrainer:

25 min.

278 kcal

[Zane]

Mandag 07.10.13.

Rotator Cuff:

Indadfører 3 x 20 a 14 kg

Udadfører 3 x 20 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 8 kg

Arnold Press:

4 x 10 a 22,5 kg

Plate Front Raise:

3 x 12 a 15 kg

BtB Cable Lateral Raise:

3 x 8 a 9 kg

DB Rear Delt Lateral Raise:

3 x 6 a 15 kg

Rear Delt Pec Deck:

4 x 10 a 36 kg

DB Shrug:

6 x 10 a 40 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

25 min.

306 kcal

[Zane]

Tirsdag 08.10.13.

Yoga:

90 min.

[Zane]

Onsdag 09.10.13.

Gulvtæppe:

3 x 15 a BW (kun venstre)

Leg Extension:

3 x 10 a 30 kg (kun venstre)

Leg Press:

3 x 10 a 70 kg (kun venstre)

Lying Leg Curl:

3 x 10 a 36 kg

Adduktion:

3 x 10 a 59 kg

BB Romanian Deadlift:

3 x 10 a 52,5 kg

DB Standing Calf Raise:

3 x 15 a 22,5 kg

Seated Calf Raise:

3 x 15 a 20 kg

Straight Arm Side Plank:

3 x 30 /30 sec. a BW

Treadmill:

20 min.

185 kcal

[Zane]

Torsdag 10.10.13.

Rope Pressdown:

3 x 10 a 45 kg

Bench Dip:

3 x 9 a 15 kg

EZ Lying Triceps Extension:

3 x 8 a 45 kg

CG Bench Press:

3 x 10 a 62,5 kg

Straight Bar Pushdown:

3 x 10 a 63 kg

BB Standing Curl:

3 x 9 a 37,5 kg

Cable Preacher Curl:

3 x 10 a 29 kg

DB Incline Curl:

3 x 6 a 17,5 kg

DB Hammercurl:

3 x 8 a 17,5 kg

EZ Reverse Curl:

3 x 10 a 32,5 kg