Zane

[Zane]

Lørdag 12.10.13.

Rotator Cuff:

Indadfører 3 x 10 a 15 kg

Udadfører 3 x 10 a 10 kg

DB Incline Hammerpress:

5 x 10 a 27,5 kg

BB Bench Press:

5 x 8 a 72,5 kg

DB Flye:

3 x 7 a 15 kg

Cable Crossover:

3 x 10 a 25 kg

EZ Pullover:

3 x 9 a 42,5 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

25 min.

307 kcal

[Zane]

Søndag 13.10.13.

Gulvtæppe:

3 x 15 (kun v.)

WG Pulldown:

1 x 15 a 45 kg

1 x 10 a 65 kg

Pull Up:

1 x 6 a BW

3 x 5 a BW

DB Bent Over Row:

4 x 10 a 42,5 kg

BB Bent Over Row:

3 x 8 a 67,5 kg

Seated Cable Row:

3 x 10 a 64 kg

Hyper Extension:

3 x 10 a 5 kg

Crosstrainer:

25 min.

312 kcal

[Zane]

Mandag 14.10.13.

Rotator Cuff:

Indadfører 3 x 12 a 15 kg

Udadfører 3 x 12 a 10 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 8 a 20 kg

BtB Cable Lateral Raise:

3 x 10 a 9 kg

DB Rear Delt Lateral Raise:

3 x 7 a 15 kg

Rear Delt Pec Deck:

4 x 10 a 37 kg

DB Shrug:

6 x 10 a 40 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

25 min.

308 kcal

[Zane]

Tirsdag 15.10.13.

Gulvtæppe:

3 x 15 a BW (V)

Leg Extension:

3 x 10 a 30 kg (V)

Leg Press:

3 x 10 a 70 Kg (V)

Lying Leg Curl:

3 x 10 a 36 kg

Adduktion:

3 x 10 a 60 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

Crosstrainer:

25 min.

306 kcal

[Zane]

Torsdag 17.10.13.

Rope Pressdown:

3 x 10 a 45 kg

Bench Dip:

3 x 10 a 15 kg

Lying Triceps Extension:

3 x 9 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 10 a 37,5 kg

Cable Preacher Curl:

3 x 10 a 30 kg

DB Incline Curl:

3 x 7 a 17,5 kg

DB Hammercurl:

3 x 9 a 17,5 kg

EZ Reverse Curl:

3 x 10 a 32,5 kg

[Zane]

Lørdag 19.10.13.

Rotator Cuff:

Indadfører 3 x 12 a 15 kg

Udadfører 3 x 12 a 10 kg

DB Incline Hammerpress:

5 x 8 a 30 kg

BB Bench Press:

5 x 9 a 72,5 kg

DB Flye:

3 x 8 a 15 kg

Cable Crossover:

3 x 10 a 25 kg

EZ Pullover:

3 x 10 a 42,5 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

25 min.

309 kcal

[Zane]

Søndag 20.10.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 47,5 kg

1 x 10 a 67,5 kg

Pull Up:

2 x 6 a BW

2 x 5 a BW

DB Bent Over Row:

3 x 10 a 45 kg

T-Bar Row:

3 x 8 a 40 kg

Seated Cable Row:

3 x 10 a 65 kg

Hyper Extension:

3 x 10 a 5 kg

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Crosstrainer:

25 min.

325 kcal

[Zane]

Mandag 21.10.13.

Rotator Cuff:

Indadfører 3 x 12 a 15 kg

Udadfører 3 x 12 a 10 kg

DB Seated Lateral Raise:

6 x 10 a 8 kg

Arnold Press:

4 x 6 a 25 kg

Plate Front Raise:

3 x 9 a 20 kg

BtB Cable Lateral Raise:

3 x 8 a 10 kg

DB Rear Delt Lateral Raise:

3 x 8 a 15 kg

Rear Delt Pec Deck:

4 x 10 a 37 kg

DB Shrug:

6 x 10 a 40 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

25 min.

309 kcal

[Zane]

Tirsdag 22.10.13.

Yoga:

90 min.

[Zane]

Onsdag 23.10.13.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 10 a 30 kg

Uni Leg Press:

3 x 10 a 70 kg

Lying Leg Curl:

3 x 11 a 36 kg

Adduktion:

3 x 10 a 61 kg

BB Romanian Deadlift:

3 x 8 a 55 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

Crosstrainer:

25 min.

311 kcal

[Zane]

Torsdag 24.10.13.

Rope Pressdown:

3 x 10 a 45 kg

Bench Dip:

3 x 11 a 15 kg

EZ Lying Triceps Extension:

3 x 10 a 45 kg

CG Bench Press:

3 x 8 a 65 kg

Straight Bar Pushdown:

3 x 10 a 64 kg

BB Standing Curl:

3 x 8 a 40 kg

Cable Preacher Curl:

3 x 10 a 30 kg

DB Incline Curl:

3 x 8 a 17,5 kg

DB Hammercurl:

3 x 10 a 17,5 kg

EZ Reverse Curl:

3 x 8 a 35 kg

[Zane]

Lørdag 26.10.13.

Rotator Cuff:

Indadfører 3 x 12 a 15 kg

Udadfører 3 x 12 a 10 kg

DB Incline Hammerpress:

5 x 9 a 30 kg

BB Bench Press:

5 x 10 a 72,5 kg

DB Flye:

3 x 9 a 15 kg

Cable Crossover:

3 x 11 a 25 kg

EZ Pullover:

3 x 8 a 45 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

25 min.

309 kcal

[Zane]

Søndag 27.10.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 47,5 kg

1 x 10 a 67,5 kg

Pull Up:

2 x 6 a BW

2 x 5 a BW

DB Bent Over Row:

4 x 10 a 45 kg

BB Bent Over Row:

3 x 10 a 67,5 kg

Seated Cable Row:

3 x 10 a 65 kg

Hyper Extension:

3 x 10 a 5 kg

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Crosstrainer:

25 min.

330 kcal

[Zane]

Mandag 28.10.13.

Vægt: 97.3 kg

BT: 123 / 76 / 72

Rotator Cuff:

Indadfører 3 x 13 a 15 kg

Udadfører 3 x 13 a 10 kg

DB Seated Lateral Raise:

6 x 11 a 8 kg

Arnold Press:

4 x 7 a 25 kg

Plate Front Raise:

3 x 10 a 20 kg

BtB Cable Lateral Raise:

3 x 9 a 10 kg

DB Rear Delt Lateral Raise:

3 x 10 a 15 kg

Rear Delt Pec Deck:

4 x 10 a 38 kg

DB Shrug:

6 x 10 a 42,5 kg

Plank:

3 x 30 sec. a 10 kg

Treadclimber:

25 min.

311 kcal

[Zane]

Tirsdag 29.10.13.

Yoga:

90 min. i oasen

[Zane]

Onsdag 30.10.13.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 11 / 11 a 30 kg

Uni Leg Press:

3 x 12 / 12 a 70 kg

Lying Leg Curl:

3 x 12 a 36 kg

Adduktion:

3 x 10 a 62 kg

BB Romanian Deadlift:

3 x 9 a 55 kg

DB Standing Calf Raise:

3 x 15 a 25 kg

Seated Calf Raise:

3 x 15 a 20 kg

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Crosstrainer:

25 min.

332 kcal

[Zane]

Torsdag 31.10.13.

Rope Pressdown:

3 x 10 a 46 kg

Bench Dip:

3 x 12 a 15 kg

EZ Lying Triceps Extension:

3 x 6 a 47,5 kg

CG Bench Press:

3 x 10 a 65 kg

Straight Bar Pushdown:

3 x 10 a 65 kg

BB Standing Curl:

3 x 9 a 40 kg

Cable Preacher Curl:

3 x 10 a 31 kg

DB Incline Curl:

3 x 9 a 17,5 kg

DB Hammercurl:

3 x 6 a 20 kg

EZ Reverse Curl:

3 x 9 a 35 kg

[Zane]

Lørdag 02.11.13.

Rotator Cuff:

Indadfører 3 x 13 a 15 kg

Udadfører 3 x 13 a 10 kg

DB Incline Hammerpress:

5 x 10 a 30 kg

BB Bench Press:

5 x 6 a 75 kg

DB Flye:

3 x 10 a 15 kg

Cable Crossover:

3 x 12 a 25 kg

Plank:

3 x 35 sec. a 10 kg

Treadclimber:

30 min.

369 kcal

[Zane]

Søndag 03.11.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 50 kg

1 x 10 a 70 kg

Pull Up:

2 x 6 a BW

2 x 5 a BW

DB Bent Over Row:

4 x 10 a 47,5 kg

Seated Cable Row:

2 x 12 a 65 kg

1 x 6 a 65 kg...her umuliggjordes videre træning af et gevaldigt knæk i lænden

Håber det forsvinder hurtigt.

[Zane]

Lørdag 09.11.13.

Rotator Cuff:

Indadfører 3 x 13 a 15 kg

Udadfører 3 x 13 a 10 kg

DB Incline Hammerpress:

5 x 10 a 30 kg

BB Bench Press:

5 x 5 a 70 kg

DB Flye:

3 x 10 a 15 kg

Cable Crossover:

3 x 10 a 25 kg

Plank:

3 x 35 sec. a 10 kg

Treadclimber:

30 min.

372 kcal

[Zane]

Søndag 10.11.13.

Gulvtæppe:

3 x 15 a BW

WG Pulldown:

1 x 15 a 40 kg

1 x 10 a 60 kg

Pull Up:

4 x 5 a BW

DB Bent Over Row:

4 x 10 a 40 kg

Seated Cable Row:

3 x 10 a 55 kg

Hyper Extension:

3 x 10 a 5 kg

Straight Arm Side Plank:

3 x 30 sec. a BW

[Zane]

Mandag 11.11.13.

Rotator Cuff:

Indadfører 3 x 13 a 15 kg

Udadfører 3 x 13 a 9 kg

DB Seated Lateral Raise:

6 x 10 a 8 kg

Arnold Press:

4 x 6 a 25 kg

BtB Cable Lateral Raise:

3 x 10 a 10 kg

Rear Delt Pec Deck:

4 x 10 a 38 kg

DB Shrug:

5 x 10 a 40 kg

Plank:

3 x 35 sec. a 10 kg

Treadclimber:

30 min.

372 kcal

[Zane]

12.11.13.

Yoga:

90 min.

[Zane]

Onsdag 13.11.13.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 12 a 30 kg

Uni Leg Press:

3 x 10 a 75 kg

Lying Leg Curl:

3 x 8 a 38,2 kg

Adduktion:

3 x 10 a 63 kg

BB Romanian Deadlift:

3 x 10 a 55 kg

Seated Calves Raise:

3 x 15 a 120 kg

Straight Arm Side Plank:

3 x 35 / 35 sec. a BW

Crosstrainer:

30 min:

405 kcal

[Zane]

Torsdag 14.11.13.

Rope Pressdown:

3 x 10 a 46 kg

EZ Lying Triceps Extension:

3 x 7 a 47,5 kg

CG Bench Press:

3 x 10 a 65 kg

Straight Bar Pushdown:

3 x 10 a 65 kg

BB Standing Curl:

3 x 9 a 40 kg

Cable Preacher Curl:

3 x 10 a 31 kg

DB Incline Curl:

3 x 9 a 17,5 kg

EZ Reverse Curl:

3 x 9 a 35 kg

Treadmill:

30 min.

262 kcal