Zane Posted February 3, 2014 Author Report Share Posted February 3, 2014 Mandag 03.02.14.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 20 kgStraight Bar Pushdown:5 x 15 a 45 kgSSEZ Standing Curl:5 x 6 a 27,5 kgEZ Seated Triceps Extension:5 x 6 a 27,5 kgSSDB Uni Curl:5 x 6 a 12,5 kgCable Uni Pressdown:5 x 6 a 20 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted February 5, 2014 Author Report Share Posted February 5, 2014 Onsdag 05.02.14.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSBB Bench Press:5 x 13 a 50 kgBB Bent Over Row:5 x 13 a 50 kgSSEZ Upright Row:5 x 13 a 22,5 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...
Zane Posted February 6, 2014 Author Report Share Posted February 6, 2014 Torsdag 06.02.14.Gulvtæppe:3 x 15 a BWSSCable Preacher Curl:5 x 13 a 25 kgRope Pressdown:5 x 13 a 35 kgSSEZ Upright Row:5 x 13 a 20 kgRear Delt Pec Deck:5 x 13 a 30 kgOblique Crunch:3 x 10 a BW Quote Link to comment Share on other sites More sharing options...
Zane Posted February 8, 2014 Author Report Share Posted February 8, 2014 Lørdag 08.02.14.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSDB Hammerpress:5 x 7 a 27,5 kgDB Bent Over Row:5 x 7 a 37,5 kgSSBB Incline Bench Press:5 x 14 a 40 kgT-Bar Row:5 x 14 a 40 kgSSDB Flye:5 x 14 a 10 kgWG Pulldown:5 x 14 a 50 kgCrosstrainer:20 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted February 9, 2014 Author Report Share Posted February 9, 2014 Søndag 09.02.14.SSMilitary Press:5 x 7 a 32,5 kgBB Romanian Deadlift:5 x 7 a 52,5 kgSSDB Lateral Raise:5 x 14 a 6,5 kgLeg Extension:5 x 14 a 50 kgSSRear Delt Lateral Raise:5 x 14 a 10 kgLeg Press:5 x 14 a 130 kgPlank:3 x 45 sec. a 10 kgCrosstrainer:20 min: Quote Link to comment Share on other sites More sharing options...
Zane Posted February 10, 2014 Author Report Share Posted February 10, 2014 Mandag 10.02.14.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 20 kgStraight Bar Pushdown:5 x 15 a 45 kgSSEZ Standing Curl:5 x 7 a 27,5 kgEZ Seated Triceps Extension:5 x 7 a 27;5 kgSSDB Uni Curl:5 x 7 a 12,5 kgCable Uni Pressdown:5 x 7 a 20 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted February 15, 2014 Author Report Share Posted February 15, 2014 Lørdag 15.02.14.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSDB Hammerpress:5 x 8 a 27,5 kgDB Bent Over Row:5 x 8 a 37,5 kgSSBB Incline Press:5 x 8 a 42,5 kgT-Bar Row:5 x 8 a 42,5 kgSSDB Flye:5 x 8 a 12,5 kgWG Pulldown:5 x 8 a 52,5 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted February 16, 2014 Author Report Share Posted February 16, 2014 Søndag 16.02.14.Crosstrainer:15 min.SSMilitary Press:5 x 8 a 32,5 kgBB Romanian Deadlift:5 x 8 a 52,5 kgSSDB Lateral Raise:5 x 8 a 7 kgLeg Extension:5 x 8 a 52,3 kgSSDB Rear Delt Lateral Raise:5 x 8 a 12.5 kgLeg Press:5 x 8 a 135 kgPlank:3 x 45 sec. a 10 kgCrosstrainer:15 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted February 17, 2014 Author Report Share Posted February 17, 2014 Mandag 17.02.14.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 20 kgStraight Bar Pushdown:5 x 15 a 45 kgSSEZ Standing Curl:5 x 8 a 27,5 kgEZ Seated Triceps Extension:5 x 8 a 27,5 kgSSDB Uni Curl:5 x 8 a 12,5 kgCable Uni Pressdown:5 x 8 a 20 kg JernHenrik 1 Quote Link to comment Share on other sites More sharing options...
JernHenrik Posted February 17, 2014 Report Share Posted February 17, 2014 Godt med en passende mængde arm træning Zane 1 Quote Link to comment Share on other sites More sharing options...
Zane Posted February 19, 2014 Author Report Share Posted February 19, 2014 Hørt JernHenrik :-) Quote Link to comment Share on other sites More sharing options...
Zane Posted February 19, 2014 Author Report Share Posted February 19, 2014 Onsdag 19.02.14.Crosstrainer:15 min.SSBB Bench Press:5 x 5 a 55 kgBB Bent Over Row:5 x 5 a 55 kgSSPec Deck:5 x 6 a 40 kgSeated Row:5 x 6 a 60 kgPlank:3 x 45 sec. a 10 kgTreadmill:15 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted February 20, 2014 Author Report Share Posted February 20, 2014 Torsdag 20.02.14.Treadmill:40 min.Gulvtæppe:3 x 15 a BWSSDB Step Up:5 x 5 a 12,5 kgEZ Upright Row:5 x 8 a 25 kgSSRope Hammercurl:5 x 10 a 25 kgRope Pressdown:5 x 10 a 35 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted February 22, 2014 Author Report Share Posted February 22, 2014 Lørdag 22.02.14.Crosstrainer:20 min.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSDB Hammerpress:5 x 5 a 30 kgDB Bent Over Row:5 x 5 a 40 kgSSBB Incline Bench Press:5 x 5 a 45 kgT-Bar Row:5 x 5 a 45 kgSSDB Flye:5 x 9 a 12,5 kgWG Pulldown:5 x 9 a 55 kgCrosstrainer:20 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted February 23, 2014 Author Report Share Posted February 23, 2014 Søndag 23.02.14.Crosstrainer:15 min.SSMilitary Press:5 x 5 a 35 kgBB Romanian Deadlift:5 x 5 a 55 kgSSDB Lateral Raise:5 x 9 a 7 kgLeg Extension:5 x 9 a 52,3 kgSSDB Rear Delt Lateral Raise:5 x 9 a 12,5 kgLeg Press:5 x 9 a 135 kgPlank:3 x 45 sec. a 10 kgTreadmill:25 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted February 24, 2014 Author Report Share Posted February 24, 2014 Mandag 24.02.14.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 20 kgStraight Bar Pushdown:5 x 15 a 45 kgSSEZ Standing Curl:5 x 6 a 30 kgEZ Seated Triceps Extension:5 x 6 a 30 kgSSDB Uni Curl:5 x 9 a 12,5 kgCable Uni Pressdown:5 x 9 a 20 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted February 26, 2014 Author Report Share Posted February 26, 2014 Onsdag 26.02.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSBB Bench Press:5 x 5 a 57,5 kgBB Bent Over:5 x 5 a 57,5 kgSSPec Deck:5 x 8 a 40 kgSeated Row:5 x 8 a 60 kgPlank:3 x 45 sec. a 10 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted February 27, 2014 Author Report Share Posted February 27, 2014 Torsdag 27.02.14.Treadmill:30 min.Gulvtæppe:3 x 15 a BWSSSquat:5 x 8 a 40 kgEZ Upright Row:5 x 8 a 27,5 kgSSRope Hammercurl:5 x 10 a 26 kgRope Pressdown:5 x 10 a 36 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted March 1, 2014 Author Report Share Posted March 1, 2014 Lørdag 01.03.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSDB Hammerpress:5 x 5 a 32,5 kgDB Bent Over Row:5 x 5 a 42,5 kgSSBB Incline Bench Press:5 x 5 a 47,5 kgT-Bar Row:5 x 5 a 47,5 kgSSDB Flye:5 x 10 a 12,5 kgWG Pulldown:5 x 10 a 57,5 kgCrosstrainer:20 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted March 2, 2014 Author Report Share Posted March 2, 2014 Søndag 02.03.14.Crosstrainer:15 min.SSMilitary Press:5 x 5 a 37,5 kgBB Romanian Deadlift:5 x 5 a 57,5 kgSSDB Lateral Raise:5 x 10 a 7,5 kgLeg Extension:5 x 10 a 52,3 kgSSDB Rear Delt Lateral Raise:5 x 10 a 12,5 kgLeg Press:5 x 10 a 135 kgPlank:3 x 45 sec. a 10 kgCrosstrainer:20 min. Quote Link to comment Share on other sites More sharing options...
Zane Posted March 3, 2014 Author Report Share Posted March 3, 2014 Mandag 03.03.14.Treadmill:30 min.Gulvtæppe:3 x 15 a BWSSBB 21-Curl:5 x 21 a 20 kgStraight Bar Pushdown:5 x 15 a 45 kgSSEZ Standing Curl.5 x 7 a 30 kgEZ Seated Triceps Extension:5 x 7 a 30 kgSSDB Uni Curl:5 x 10 a 12,5 kgCable Uni Pressdown:5 x 10 a 20 kg Quote Link to comment Share on other sites More sharing options...
Zane Posted March 5, 2014 Author Report Share Posted March 5, 2014 Onsdag 05.03.14.Crosstrainer:15 min.Rotator Cuff:Indadfører 3 x 17 a 15 kgUdadfører 3 x 17 a 10 kgSSBB Bench Press:5 x 5 a 60 kgBB Bent Over Row:5 x 5 a 60 kgSSPec Deck:5 x 6 a 45 kgSeated Row:5 x 6 a 62,5 kgPlank:3 x 45 sec. a 10 kgTreadmill:40 min. Quote Link to comment Share on other sites More sharing options...
JernHenrik Posted March 5, 2014 Report Share Posted March 5, 2014 Jeg har set du har en øvelse der hedder "Cable Uni pressdown". Hvordan udfører du den? Quote Link to comment Share on other sites More sharing options...
Zane Posted March 7, 2014 Author Report Share Posted March 7, 2014 Det er vist et hjemmelavet navn, i mangel af bedre :-)Jeg monterer et D-håndtag på øverste trisse, tager fat med underhåndsgreb og strækker armen, mens overarmen holdes i ro. Quote Link to comment Share on other sites More sharing options...
Gregers TF Posted March 7, 2014 Report Share Posted March 7, 2014 Så tør jeg også spørge. Hvad er gulvtæppe? Quote Link to comment Share on other sites More sharing options...
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