Zane

[Zane]

Lørdag 16.11.13.

Rotator Cuff:

Indadfører 3 x 13 a 15 kg

Udadfører 3 x 13 a 10 kg

DB Incline Bench Press:

5 x 6 a 32,5 kg

BB Bench Press:

5 x 10 a 70 kg

DB Flye:

3 x 9 a 15 kg

Cable Crossover:

3 x 11 a 25 kg

Plank:

3 x 35 sec. a BW

Crosstrainer:

30 min.

409 kcal

[Zane]

Søndag 17.11.13.

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 6 a BW

3 x 5 a BW

DB Bent Over Row:

4 x 10 a 40 kg

BB Bent Over Row:

3 x 10 a 60 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

Treadclimber:

30 min.

409 kcal

[Zane]

Tirsdag 19.11.13.

Yoga:

90 min.

Rotator Cuff:

Indadfører 3 x 13 a 15 kg

Udadfører 3 x 13 a 10 kg

DB Seated Lateral Raise:

6 x 10 a 8 kg

Arnold Press:

4 x 7 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.

375 kcal

Edited November 19, 2013 by Zane

[Zane]

Onsdag 20.11.13.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 8 a 32,3 kg

Leg Press:

3 x 10 a 120 kg

Leg Curl:

3 x 9 a 38,3 kg

Adduktion:

3 x 10 a 64 kg

BB Romanian Deadlift:

3 x 8 a 57,5 kg

Seated Calves Press:

3 x 15 a 125 kg

Straight Arm Side Plank:

3 x 30 sec. a BW

Crosstrainer:

30 min.

422 kcal

[Zane]

Tirsdag 26.11.13.

Har været forkølet, men kom så småt i gang igen i dag med:

Yoga:

90 min.

Det var så desværre sidste gang i år. Håber holdet starter igen i 2014.

[Zane]

Onsdag 27.11.13.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extension:

3 x 8 a 32,3 kg

Leg Press:

3 x 10 a 120 kg

Adduktion:

3 x 10 a 64 kg

BB Romanian Deadlift:

3 x 8 a 57,5 kg

Seated Calves Raises:

3 x 15 a 125 kg

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Crosstrainer:

40 min.

428 kcal

[Zane]

Torsdag 28.11.13.

CG Bench Press:

5 x 5 a 65 kg

EZ Lying Triceps Extension:

3 x 8 a 45 kg

Rope Pressdown:

3 x 10 a 45 kg

EZ Standing Curl:

5 x 5 a 35 kg

Cable Preacher Curl:

3 x 10 a 30 kg

DN Incline Curl:

3 x 8 a 15 kg

EZ Reverse Curl:

3 x 8 a 32,5 kg

Treadmill:

40 min.

324 kcal

[Zane]

Lørdag 30.11.13.

Rotator Cuff:

Indadfører 3 x 15 a 15 kg

Udadfører 3 x 15 a 10 kg

DB Incline Hammerpress:

5 x 5 a 32,5 kg

BB Bench Press:

5 x 5 a 70 kg

DB Flye:

3 x 10 a 12,5 kg

Plank:

3 x 35 sec. a 10 kg

Treadclimber:

40 min.

460 kcal

[Zane]

Mandag 02.12.13.

Gulvtæppe:

3 x 15 a BW

Pull Up:

5 x 5 a BW

DB Bent Over Row:

5 x 5 a 40 kg

Seated Cable Row:

3 x 10 a 50 kg

Hyper Extension:

3 x 10 a 5 kg

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Crosstrainer:

40 min.

482 kcal

[Zane]

Tirsdag 03.12.13.

Rotator Cuff:

Indadfører 3 x 15 a 15 kg

Udadfører 3 x 15 a 10 kg

Arnold Press:

5 x 5 a 20 kg

Cable Upright Row:

5 x 5 a 30 kg

DB Lateral Raise:

3 x 10 a 5 kg

Rear Delt Pec Deck:

4 x 10 a 35 kg

Plank:

3 x 40 sec. a 10 kg

[Zane]

Torsdag 05.12.13.

CG Bench Press:

5 x 5 a 67,5

EZ Lying Triceps Extension:

3 x 8 a 47,5 kg

Rope Pressdown:

3 x 10 a 46 kg

EZ Standing Curl:

5 x 5 a 37,5 kg

Cable Preacher Curl:

3 x 10 a 31 kg

DB Incline Curl:

3 x 9 a 15 kg

EZ Reverse Curl:

3 x 9 a 32,5 kg

Treadmill:

40 min.

303 kcal

[Zane]

Lørdag 07.12.13.

Uni Leg Extension:

3 x 10 a 32,3 kg

Rotator Cuff:

Indadfører 3 x 15 a 15 kg

Udadfører 3 x 15 a 10 kg

DB Incline Hammerpress:

5 x 5 a 35 kg

BB Bench Press:

5 x 5 a 70 kg

DB Flye:

3 x 11 a 12,5 kg

Plank:

3 x 40 sec. a 10 kg

Treadclimber:

40 min.

463 kcal

[Zane]

Søndag 08.12.13.

Gulvtæppe:

3 x 15 a BW

BB Romanian Deadlift:

3 x 9 a57,5 kg

Pull Up:

5 x 5 a BW

DB Bent Over Row:

5 x 5 a 42,5 kg

Seated Cable Row:

3 x 10 a 52,5 kg

Hyper Extension:

3 x 10 a 6 kg

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Crosstrainer:

40 min.

467 kcal

[Zane]

Mandag 09.12.13.

Leg Press:

3 x 10 a 125 kg

Rotator Cuff:

Indadfører 3 x 15 a 15 kg

Udadfører 3 x 15 a 10 kg

Arnold Press:

5 x 5 a 22,5 kg

Cable Upright Row:

5 x 5 a 32,5 kg

DB Lateral Raise:

3 x 10 a 6 kg

Rear Delt Pec Deck:

4 x 10 a 36 kg

Plank:

3 x 40 sec. a 10 kg

Treadclimber:

40 min.

366 kcal

[Zane]

Tirsdag 10.12.13.

Gulvtæppe:

3 x 15 a BW

CG Bench Press:

5 x 5 a 70 kg

EZ Lying Triceps Extension:

3 x 8 a 47,5 kg

Rope Pressdown:

3 x 10 a 47 kg

EZ Standing Curl:

5 x 5 a 40 kg

Cable Preacher Curl:

3 x 10 a 32 kg

DB Incline Curl:

3 x 10 a 15 kg

EZ Reverse Curl:

3 x 10 a 32,5 kg

Treadmill:

40 min.

327 kcal

[Zane]

Søndag 15.12.13.

Leg Extension:

3 x 8 a 34,5 kg

Rotator Cuff:

Indadfører 3 x 15 a 15 kg

Udadfører 3 x 15 a 10 kg

DB Incline Hammerpress:

5 x 5 a 35 kg

BB Bench Press:

5 x 5 a 72,5 kg

DB Flye:

3 x 12 a 12,5 kg

Plank:

3 x 40 sec. a 10 kg

Treadclimber:

40 min.

467 kcal

[Zane]

Mandag 16.12.13.

Gulvtæppe:

3 x 15 a BW

BB Romanian Deadlift:

3 x 10 a 57,5 kg

Pull Up:

5 x 5 a BW

DB Bent Over Row:

5 x 5 a 42,5 kg

Seated Cable Row:

3 x 10 a 55 kg

Hyper Extension:

3 x 10 a 6 kg

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Crosstrainer:

40 min.

509 kcal

[Zane]

Tirsdag 17.12.13.

Leg Press:

3 x 10 a 130 kg

Rotator Cuff:

Indadfører 3 x 15 a 15 kg

Udadfører 3 x 15 a 10 kg

Arnold Press:

5 x 5 a 25 kg

Cable Upright Row:

5 x 5 a 35 kg

DB Lateral Raise:

3 x 10 a 6,5 kg

Rear Delt Pec Deck:

4 x 10 a 37 kg

Plank:

3 x 40 sec. a 10 kg

Treadclimber:

40 min.

470 kcal

[Zane]

Onsdag 18.12.13.

Gulvtæppe:

3 x 15 a BW

CG Bench Press:

5 x 5 a 70 kg

EZ Lying Triceps Extension:

3 x 9 a 47,5 kg

Rope Pressdown:

3 x 10 a 48 kg

EZ Standing Curl:

5 x 5 a 42,5 kg

Cable Preacher Curl:

3 x 10 a 33 kg

DB Incline Curl:

3 x 11 a 15 kg

EZ Reverse Curl:

3 x 11 a 32,5 kg

Treadmill:

40 min.

302 kcal

[Zane]

Fredag 20.12.13.

Uni Leg Extension:

3 x 9 a 34,5 kg

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

DB Incline Hammerpress:

5 x 6 a 35 kg

BB Bench Press:

5 x 5 a 75 kg

DB Flye:

3 x 6 a 15 kg

Plank:

3 x 40 sec, a 10 kg

Crosstrainer:

40 min.

501 kcal

[Zane]

Lørdag 21.12.13.

Gulvtæppe:

3 x 15 a BW

Pull Up:

5 x 5 a BW

DB Bent Over Row:

5 x 5 a 45 kg

Seated Cable Row:

3 x 10 a 57,5 kg

BB Romanian Deadlift:

3 x 6 a 60 kg

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Treadclimber:

40 min.

470 kcal

[Zane]

Søndag 22.12.13.

Leg Press:

3 x 10 a 35 kg

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

Arnold Press:

5 x 5 a 25 kg

Cable Upright Row:

5 x 5 a 37,5 kg

DB Lateral Raise:

3 x 10 a 7 kg

Rear Delt Pec Deck:

4 x 10 a 38 kg

Plank:

3 x 40 sec. a 10 kg

Crosstrainer:

40 min.

528 kcal

[Zane]

Mandag 30.12.13.

SS

DB Bench Press:

5 x 8 a 25 kg

DB Bent Over Row:

5 x 8 a 35 kg

SS

BB Incline Bench Press:

5 x 8 a 40 kg

T-Bar Row:

5 x 8 a 30 kg

SS

DB Flye:

5 x 8 a 10 kg

Hyper Extension:

5 x 8 a 5 kg

Crosstrainer:

20 min.

249 kcal

[Paideia]

jeg har for første gange nogensinde opdaget, hvem Zane er og hvorfor dit profilbillede er så underligt.

Ham vil jeg gerne ligne noget mere.

[Zane]

Frank Zane, Mr. O 1977-78 og 79, er i mine øjne den flotteste fyr der har vundet den titel. Langt fra den største, men ham med den mest symmetriske og harmoniske kropsbygning og den der mest ligner min forestilling om en græsk gud, så derfor er han min avatar.