Zane Posted December 31, 2013 Author Report Share Posted December 31, 2013 Tirsdag 31.12.13.Rotator Cuff:Indadfører 3 x 16 a 15 kgUdadfører 3 x 16 a 10 kgPlank:3 x 40 sec. a 10 kgBody Bike:60 min.722 kcal232 træningspas blev det til i 2013. Godt nytår til MOL. Quote Link to comment Share on other sites More sharing options...
Zane Posted January 1, 2014 Author Report Share Posted January 1, 2014 Onsdag 01.01.14.SSMilitary Press:5 x8 a30kgRomanianDeadlift:5 x 8 a 50 kgSSDB Lateral Raise:5 x 8 a 6,5 kgLeg Press:5 x 8 a 130 kgSSDB Rear Delt Lateral Raise:5 x 8 a 10kgCrosstrainer:20 min.249 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted January 3, 2014 Author Report Share Posted January 3, 2014 Fredag 03.01.14.SSBB 21-Curl:5 x 21 a 15 kgStraight Bar Pressdown:5 x 15 a 40 kgSSEZ Standing Curl:5 x 8 a 25 kgEZ Seated Triceps Extension:5 x 8 a 25 kgSSUni DB Curl:5 x 8 a 10 kgUni Cable Triceps Press:5 x 8 a 15 kgCrosstrainer:20 min.253 kcal Quote Link to comment Share on other sites More sharing options...
Arcus Posted January 3, 2014 Report Share Posted January 3, 2014 232 træningspas blev det til i 2013. Godt nytår til MOL.Flot vedholdenhed Zane 1 Quote Link to comment Share on other sites More sharing options...
Zane Posted January 4, 2014 Author Report Share Posted January 4, 2014 Lørdag 04.01.14.Tak, Arcus :-)Rotator Cuff:Indadfører 3 x 16 a 15 kgUdadfører 3 x 16 a 10 kgPlank:3 x 40 sec. a 10 kgBody Bike:60 min.814 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted January 5, 2014 Author Report Share Posted January 5, 2014 (edited) Søndag 05.01.14.SSDB Bench Press:5 x 9 a 25 kgDB Bent Over Row:5 x 9 a 35 kgSSBB Incline Bench Press:5 x 9 a 40 kgT-Bar Row:5 x 9 a 35 kgSS DB Flye:5 x 9 a 10 kgWG Pulldown:5 x 9 a 50 kgHyper Extension:3 x 10 a 6 kgCrosstrainer:20 min.259 kcal Edited January 5, 2014 by Zane Quote Link to comment Share on other sites More sharing options...
Zane Posted January 6, 2014 Author Report Share Posted January 6, 2014 Mandag 06.01.14.Gulvtæppe:3 x 15 a BWStraight Arm Side Plank:3 x 30 / 30 sec. a BWBody Bike:60 min.642 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted January 7, 2014 Author Report Share Posted January 7, 2014 Tirsdag 07.01.14.SSMilitary Press:5 x 9 a 30 kgBB Romanian Deadlift:5 x 9 a 50 khSSDB Lateral Raise:5 x 9 a 6,5 kgLeg Extension:5 x 9 a 50 kgSSDB Rear Delt Lateral Raise:5 x 9 a 10 kgLeg Press:5 x 9 a 130 kgCrosstrainer:20 min.256 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted January 8, 2014 Author Report Share Posted January 8, 2014 Onsdag 08.01.14.Rotator Cuff:Indadfører 3 x 16 a 15 kgUdadfører 3 x 16 a 10 kgPlank:3 x 40 sec. a 10 kgBody Bike:60 min.713 kcal Quote Link to comment Share on other sites More sharing options...
Zane Posted January 9, 2014 Author Report Share Posted January 9, 2014 Torsdag 09.01.14.SSBB 21-Curl:5 x 21 a 17,5 kgStraight Bar Pressdown:5 x 15 a 40 kgSSEZ Standing Curl:5 x 9 a 25 kgEZ Seated Triceps Extension:5 x 9 a 25 kgSSDB Uni Curl:5 x 9 a 10 kgCable Uni Triceps Press:5 x 9 a 17 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted January 11, 2014 Author Report Share Posted January 11, 2014 Fredag 10.01.14.Morgenpromenade:60 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted January 11, 2014 Author Report Share Posted January 11, 2014 Lørdag 11.01.14.SSDB Bench Press:5 x 10 a 25 kgDB Bent Over Row:5 x 10 a 35 kgSSBB Incline Bench Press:5 x 10 a 40 kgT-Bar Row:5 x 10 a 40 kgSSDB Flye:5 x 10 a 10 kgWG Pulldown:5 x 10 a 50 kgHyper Extension:3 x 10 a 6 kgCrosstrainer:20 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted January 12, 2014 Author Report Share Posted January 12, 2014 Søndag 12.01.14.SSMilitary Press:5 x 10 a 30 kgBB Romanian Deadlift:5 x 10 a 50 KgSSDB Lateral Raise:5 x 10 a 6,5 kgLeg Extension:5 x 10 a 50 kgSSDB Rear Delt Lateral Raise:5 x 10 a 10 kgLeg Press:5 x 10 a 130 kgCrosstrainer:20 min Quote Link to comment Share on other sites More sharing options...
Zane Posted January 13, 2014 Author Report Share Posted January 13, 2014 Mandag 13.01.14.SSBB 21-Curl:5 x 21 a 17,5 kgStraight Bar Pressdown:5 x 15 a 40 kgSSEZ Standing Curl:5 x 10 a 25 kgEZ Seated Triceps Extension:5 x 10 a 25 kgSSDB Uni Curl:5 x 10 a 10 kgCable Uni Triceps Pressdown:5 x 10 a 17 kgCrosstrainer:20 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted January 15, 2014 Author Report Share Posted January 15, 2014 Onsdag 15.01.14.Rotator Cuff:Indadfører 3 x 16 a 15 kgUdadfører 3 x 16 a 10 kgSSBB Bench Press:5 x 10 a 50 kgBB Bent Over Row:5 x 10 a 50 kgSSEZ Upright Row:5 x 10 a 22,5 kgLeg Press:5 x 10 a 130 kgPlank:3 x 40 sec. a 10 kgCycling:20 min Quote Link to comment Share on other sites More sharing options...
Zane Posted January 16, 2014 Author Report Share Posted January 16, 2014 Torsdag 16.01.14.Gulvtæppe:3 x 15 a BWSSCable Preacher Curl:5 x 10 a 25 kgRope Pressdown:5 x 10 a 35 kgSS:EZ Reverse Curl:5 x 10 a 20 kgCrunch:5 x 10 a BWStraight Arm Side Plank:3 x 30 / 30 sec. a BWTreadclimber:30 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted January 19, 2014 Author Report Share Posted January 19, 2014 Søndag 19.01.14.Rotator Cuff:Indadfører 3 x 16 a 15 kgUdadfører 3 x 16 a 10 kgSSDB Hammerpress:5 x 11 a 25 kgDB Bent Over Row:5 x 11 a 35 kgSSBB Incline Bench Press:5 x 11 a 40 kgT-Bar Row:5 x 11 a 40 kgSSDB Flye:5 x 11 a 10 kgWG Pulldown:5 x 11 a 50 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted January 21, 2014 Author Report Share Posted January 21, 2014 Tirsdag 21.01.14.SSMilitary Press:5 x 11 a 30 kgBB Romanian Deadlift:5 x 11 a 50 kgSSDB Lateral Raise:5 x 11 a 6,5 kgLeg Extension:5 x 11 a 50 kgSSDB Rear Delt Lateral Raise:5 x 11 a 10 kgLeg Press:5 x 11 a 130 kgPlank:3 x 40 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted January 22, 2014 Author Report Share Posted January 22, 2014 Onsdag 22.01.14.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 17,5 kgStraight Bar Pushdown:5 x 15 a 40 kgSSEZ Standing Curl:5 x 11 a 25 kgEZ Seated Triceps Extension:5 x 11 a 25 kgSSDB Uni Curl:5 x 11 a 10 kgCable Uni Pressdown:5 x 11 a 17 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted January 24, 2014 Author Report Share Posted January 24, 2014 Fredag 24.01.14.Rotator Cuff:Indadfører 3 x 16 a 15 kgUdadfører 3 x 16 a 10 kgSSDB Hammerpress:5 x 12 a 25 kgDB Bent Over Row:5 x 12 a 35 kgSSBB Incline Bench Press:5 x 12 a 40 kgT-Bar Row:5 x 12 a 40 kgSSDB Flye:5 x 12 a 10 kgWG Pulldown:5 x 12 a 50 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted January 25, 2014 Author Report Share Posted January 25, 2014 Lørdag 25.01.14.SSMilitary Press:5 x 12 a 30 kgBB Romanian Deadlift:5 x 12 a 50 kgSSDB Lateral Raise:5 x 12 a 6,5 kgLeg Extension:5 x 12 a 50 kgSSDB Rear Delt Lateral Raise:5 x 12 a 10 kgLeg Press:5 x 12 a 130 kgPlank:3 x 40 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted January 27, 2014 Author Report Share Posted January 27, 2014 Mandag 27.01.14.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 17,5 kgStraight Bar Pushdown:5 x 15 a 40 kgSSEZ Standing Curl:5 x 12 a 25 kgEZ Seated Triceps Extension:5 x 12 a 25 kgSSDB Uni Curl:5 x 12 a 10 kgCable Uni Pressdown:5 x 12 a 17 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted January 29, 2014 Author Report Share Posted January 29, 2014 Onsdag 29.01.14.Rotator Cuff:Indadfører 3 x 16 a 15 kgUdadfører 3 x 16 a 10 kgSSBB Bench Press:5 x 12 a 50 kgBB Bent Over Row:5 x 12 a 50 kgSSEZ Upright Row:5 x 12 a 22,5 kgLeg Press:5 x 12 a 130 kgPlank:3 x 40 sec. a 10 kgTreadmill:30 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted February 1, 2014 Author Report Share Posted February 1, 2014 Lørdag 01.02.14.Rotator Cuff:Indadfører 3 x 16 a 15 kgUdadfører 3 x 16 a 10 kgSSDB Hammerpress:5 x 6 a 27,5 kgDB Bent Over Row:5 x 6 a 37,5 kgSSBB Incline Bench Press:5 x 13 a 40 kgT-Bar Row:5 x 13 a 40 kgSSDB Flye:5 x 13 a 10 kgWG Pulldown:5 x 13 a 50 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted February 2, 2014 Author Report Share Posted February 2, 2014 Søndag 02.02.14.SSMilitary Press:5 x 6 a 32,5 kgBB Romanian Deadlift:5 x 6 a 52,5 kgSSDB Lateral Raise:5 x 13 a 6,5 kgLeg Extension:5 x 13 a 50 kgSSDB Rear Delt Lateral Raise:5 x 13 a 10 kgLeg Press:5 x 13 a 130 kgPlank:3 x 40 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
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