Zane

[Zane]

Torsdag 07.07.11.

Morgen-Yoga:

Serie 3

Gulvtæppe:

3 x 15 a BW

Bridge:

1 x 60 sec. a BW

2 x 45 sec. a BW

Romanian Deadlifts:

1 x 12 a 20 kg

1 x 12 a 25 kg

1 x 12 a 30 kg

1 x 12 a 35 kg

1 x 12 a 40 kg

RG Pulldowns:

1 x 12 a 30 kg

1 x 12 a 40 kg

1 x 12 a 50 kg

1 x 12 a 60 kg

Chin Ups:

3 x 3 a BW

NG Seated Pulleyrows:

1 x 12 a 35 kg

1 x 12 a 45 kg

3 x 12 a 55 kg

DB Shrugs:

1 x 12 a 20 kg

1 x 12 a 27,5 kg

3 x 12 a 35 kg

Rope Backshoulder:

1 x 15 a 33 kg

1 x 15 a 38 kg

3 x 15 a 43 kg

Calves Presses:

1 x 20 a 100 kg

1 x 20 a 120 kg

3 x 20 a 130 kg

Treadclimber:

20 min

3,5 km/t

186 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Fredag 08.07.11.

Morgen-Yoga:

Serie 1

[Zane]

Lørdag 09.07.11.

Morgen-Yoga:

Serie 2

DB Lunges:

1 x 11 a 4 kg

1 x 11 a 5 kg

1 x 11 a 6 kg

1 x 11 a 7 kg

1 x 11 a 8 kg

Bridge:

2 x 60 sec. a BW

1 x 45 sec. a BW

Rotator Cuff:

Stående indadfører 1 x 20 a 10 kg + 2 x 15 a 14 kg

Stående udadfører 1 x 20 a 5 kg + 2 x 15 a 9 kg

Siddende indadfører 2 x 15 a 14 kg

Siddende udadfører 2 x 15 a 9 kg

Arnold Presses:

1 x 20 a 8 kg

1 x 12 a 10 kg

1 x 12 a 12,5 kg

1 x 12 a 15 kg

3 x 10 a 20 kg

DB Lateral Raises:

1 x 12 a 6 kg

1 x 12 a 8 kg

3 x 9 a 10 kg

Reverse Pec Deck:

1+1 x 15 a 20 kg

1+1 x 15 a 25 kg

3+3 x 12 a 31 kg

Reverse Crunches:

5 x 20 a BW

Hyper Extensions:

4 x 12 a BW

Crosstrainer:

20 min.

L3

189 kcal

[Zane]

Søndag 10.07.11.

Gulvtæppe:

3 x 15 a BW

Leg Curls:

1 x 12 a 27,5 kg

1 x 12 a 32,5 kg

3 x 10 a 36 kg

Bridge:

2 x 60 sec. a BW

1 x 45 sec. a BW

CG Bench Presses:

1 x 20 a 20 kg

1 x 12 a 30 kg

1 x 12 a 40 kg

1 x 12 a 50 kg

3 x 12 a 60 kg

EZ Curls:

1 x 20 a 15 kg

1 x 12 a 20 kg

1 x 12 a 25 kg

1 x 12 a 30 kg

3 x 10 a 35 kg

Rope Pressdowns:

1 x 15 a 22 kg

1 x 15 a 27 kg

3 x 12 a 32 kg

DB Incline Curls:

1 x 15 a 8 kg

1 x 12 a 10 kg

3 x 10 a 12,5 kg

Super

Wrist Curls:

3 x 15 a 22,5 kg

Reverse Wrist Curls:

3 x 15 a 22,5 kg

Cykling:

20 min.

L6

189 kcal

[Zane]

Tirsdag 12.07.11.

Uni Leg Extensions:

1 x 12 a 23 kg

1 x 12 a 25,3 kg

1 x 12 a 30 kg

1 x 12 a 32,3 kg

3 x 10 a 34,5 kg

Bridge:

3 x 60 sec. a BW

Rotator Cuff:

Stående indadfører 1 x 20 a 10 kg + 2 x 16 a 14 kg

Stående udadfører 1 x 20 a 5 kg + 2 x 16 a 9 kg

Siddende indadfører 2 x 16 a 14 kg

Siddende udadfører 2 x 16 a 9 kg

DB Bench Presses:

1 x 20 a 10 kg

1 x 12 a 15 kg

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 12 a 30 kg

DB Incline Bench Presses:

1 x 9 a 27,5 kg

1 x 10 a 25 kg

1 x 12 a 22,5 kg

1 x 15 a 20 kg

Pec Deck:

1 x 12 a 35 kg

1 x 12 a 40 kg

3 x 12 a 45 kg

Swiss Crunches:

5 x 20 a BW

Hyper Extensions:

4 x 12 a BW

Treadmill:

20 min.

5,5 km/t

5% incline

157 kcal

Stretches:

2 x 20 sec FB

[Zane]

Fredag 15.07.11.

Gulvtæppe:

3 x 15 a BW

Bridge:

3 x 60 sec. a BW

Romanian Deadlifts:

1 x 12 a 20 kg

1 x 12 a 27,5 kg

1 x 12 a 32,5 kg

1 x 12 a 37,5 kg

1 x 10 a 42,5 kg

RG Pulldowns:

1 x 12 a 30 kg

1 x 12 a 40 kg

1 x 12 a 50 kg

1 x 12 a 60 kg

Chin Ups:

3 x 3 a BW

NG Pulleyrows:

1 x 12 a 37 kg

1 x 12 a 47 kg

3 x 12 a 57 kg

DB Shrugs:

Skuldrene strejkede totalt i forhold til denne øvelse i dag

Rope Backshoulder:

1 x 15 a 30 kg

1 x 15 a 35 kg

3 x 15 a 40 kg

Calves Presses:

1 x 20 a 100 kg

1 x 20 a 120 kg

3 x 20 a 140 kg

Treadclimber:

20 min.

3,7 km/t

195 kcal

[Zane]

Lørdag 16.07.11.

DB Lunges:

1 x 12 a 4 kg

1 x 12 a 5 kg

1 x 12 a 6 kg

1 x 12 a 7 kg

1 x 12 a 8 kg

Bridge:

3 x 60 sec. a BW

Rotator Cuff:

Stående indadfører 1 x 20 a 10 kg + 2 x 16 a 14 kg

Stående udadfører 1 x 20 a 5 kg + 2 x 16 a 9 kg

Siddende indadfører 2 x 16 a 14 kg

Siddende udadfører 2 x 16 a 9 kg

Arnold Presses:

1 x 20 a 8 kg

1 x 12 a 10 kg

1 x 12 a 12,5 kg

1 x 12 a 15 kg

3 x 11 a 20 kg

DB Lateral Raises:

1 x 12 a 6 kg

1 x 12 a 8 kg

3 x 10 a 10 kg

Reverse Pec Deck:

1+1 x 15 a 20 kg

1+1 x 15 a 25 kg

3+3 x 12 a 32 kg

Reverse Crunches:

5 x 20 a BW

Hyper Extensions:

4 x 12 a BW

Cykling:

20 min.

L7

214 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Lørdag 23.07.11.

Morgen-Yoga:

Serie 1

Uni Leg Extensions:

1 x 12 a 23 kg

1 x 12 a 25,3 kg

1 x 12 a 30 kg

1 x 12 a 32,3 kg

3 x 10 a 34,5 kg

Bridge:

3 x 30 sec. a BW

DB Bench Presses:

1 x 20 a 10 kg

1 x 12 a 15 kg

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 8 a 32,5 kg

DB Incline Bench Presses:

1 x 8 a 27,5 kg

1 x 10 a 25 kg

1 x 12 a 22,5 kg

1 x 12 a 20 kg

Pec Deck:

1 x 12 a 35 kg

1 x 12 a 40 kg

3 x 8 a 46 kg

Rotator Cuff:

Stående indadfører 1 x 20 a 10 kg + 2 x 15 a 14 kg

Stående udadfører 1 x 20 a 5 kg + 2 x 15 a 9 kg

Siddende indadfører 2 x 15 a 14 kg

Siddende udadfører 2 x 15 a 9 kg

Swiss Crunches:

3 x 15 a BW

Hyper Extensions:

2 x 12 a BW

Treadmill:

20 min.

5,5 km/t

5% incline

158 kcal

[Zane]

Søndag 24.07.11.

Morgen-Yoga:

Serie 2

Gulvtæppe:

3 x 15 a BW

Bridge:

3 x 35 sec. a BW

Romanian Deadlifts:

1 x 10 a 22,5 kg

1 x 10 a 27,5 kg

1 x 10 a 32,5 kg

1 x 10 a 37,5 kg

1 x 10 a 42,5 kg

RG Pulldowns:

1 x 12 a 30 kg

1 x 12 a 40 kg

1 x 12 a 50 kg

1 x 12 a 60 kg

Chin Ups:

3 x 4 a BW

NG Pulleyrows:

1 x 12 a 40 kg

1 x 12 a 50 kg

3 x 12 a 60 kg

DB Bent Over Rows:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 12 a 25 kg

Rope Backshoulder:

1 x 15 a 31 kg

1 x 15 a 36 kg

3 x 15 a 41 kg

Calves Presses:

1 x 20 a 100 kg

1 x 20 a 120 kg

3 x 15 a 140 kg

Crosstrainer:

20 min.

L3

207 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Mandag 25.07.11.

Vægt: 98,0 kg

Blodtryk 120/76/69

Morgen-Yoga:

Serie 3

DB Lunges:

1 x 12 a 4 kg

1 x 12 a 5 kg

1 x 12 a 6 kg

1 x 12 a 7 kg

1 x 12 a 8 kg

Bridge:

3 x 40 sec. a BW

Arnold Presses:

1 x 20 a 8 kg

1 x 12 a 10 kg

1 x 12 a 12,5 kg

1 x 12 a 15 kg

2 x 12 a 20 kg

1 x 11 a 20 kg

DB Lateral Raises:

1 x 12 a 6 kg

1 x 12 a 8 kg

3 x 11 a 10 kg

Reverse Pec Deck:

1+1 x 15 a 20 kg

1+1 x 15 a 25 kg

3+3 x 12 a 33 kg

Rotator Cuff:

Stående indadfører 1 x 20 a 10 kg + 2 x 15 a 14 kg

Stående udadfører 1 x 20 a 5 kg + 2 x 15 a 9 kg

Siddende indadfører 2 x 15 a 14 kg

Siddende udadfører 2 x 15 a 9 kg

Reverse Crunches:

5 x 20 a BW

Hyper Extensions:

4 x 12 a BW

Cykling:

20 min

L7

216 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Tirsdag 26.07.11.

Gulvtæppe:

3 x 15 a BW

Leg Curls:

1 x 12 a 27,5 kg

1 x 12 a 32,3 kg

3 x 12 a 36 kg

Bridge:

3 x 45 sec. a BW

CG Bench Presses:

1 x 20 a 20 kg

1 x 12 a 32,5 kg

1 x 12 a 42,5 kg

1 x 12 a 52,5 kg

3 x 10 a 62,5 kg

EZ Standing Curls:

1 x 20 a 15 kg

1 x 12 a 20 kg

1 x 12 a 25 kg

1 x 12 a 30 kg

3 x 11 a 35 kg

Rope Pushdowns:

1 x 15 a 25 kg

1 x 15 a 30 kg

3 x 15 a 35 kg

DB Incline Curls:

1 x 12 a 8 kg

1 x 12 a 10 kg

3 x 12 a 12,5 kg

Super:

BB Wrist Curls:

3 x 15 a 25 kg

BB Reverse Wrist Curls:

3 x 15 a 25 kg

Treadclimber:

20 min.

4 km/t

208 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Mandag 01.08.11.

Vægt: ?

Blodtryk: 121/80/78

Bridge:

1 x 60 sec. a BW

Push Ups:

1 x 10 a BW

DB Bench Presses:

1 x 20 a 10 kg

1 x 12 a 15 kg

1 x 12 a 20 kg

1 x 12 a 25 kg

5 x 8 a 32,5 kg

DB Incline Bench Presses:

1 x 10 a 27,5 kg

1 x 12 a 25 kg

1 x 12 a 22,5 kg

1 x 15 a 20 kg

Pec Deck:

1 x 12 a 35 kg

1 x 12 a 40 kg

3 x 10 a 46 kg

Rotator Cuff:

Stående udadfører 1 x 20 a 10 kg + 2 x 16 a 14 kg

Stående indadfører 1 x 20 a 5 kg + 2 x 16 a 9 kg

Siddende indadfører 2 x 16 a 14 kg

Siddende udadfører 2 x 16 a 9 kg

Crosstrainer:

20 min.

L3

208 kcal

[Zane]

Tirsdag 02.08.11.

Gulvtæppe:

3 x 15 a BW

Bridge:

1 x 65 sec. a BW

RG Pulldowns:

1 x 12 a 30 kg

1 x 12 a 40 kg

1 x 12 a 50 kg

1 x 12 a 60 kg

Chin Ups:

5 x 3 a BW

DB Bent Over Rows:

1 x 12 a 17,5 kg

1 x 12 a 22,5 kg

3 x 12 a 27,5 kg

NG Pulleyrows:

1 x 12 a 40 kg

1 x 12 a 50 kg

3 x 12 a 60 kg

Rope Backshoulder:

1 x 15 a 32 kg

1 x 15 a 37 kg

3 x 15 a 42 kg

Cykling:

20 min.

L7

220 kcal

[Zane]

Onsdag 03.08.11.

Uni Leg Extensions:

1 x 12 a 23 kg

1 x 12 a 25,3 kg

1 x 12 a 30 kg

1 x 12 a 32,3 kg

3 x 10 a 34,5 kg

Lying Leg Curls:

1 x 12 a 27,5 kg

1 x 12 a 32,3 kg

3 x 8 a 38,3 kg

BB Lunges:

3 x 8 a 20 kg

Romanian Deadlifts:

1 x 12 a 25 kg

3 x 10 a 40 kg

Seated Calf Raises:

1 x 15 a 5 kg

1 x 15 a 10 kg

3 x 15 a 15 kg

DB Standing Calf Raises:

1 x 15 a 10 kg

1 x 15 a 15 kg

3 x 12 a 20 kg

Treadmill:

20 min.

5,5 km/t

5% incline

156 kcal

Stretches:

2 x 20 sec. BPW

[Zane]

Torsdag 04.08.11.

Bridge:

1 x 70 sec. a BW

Arnold Presses:

1 x 20 a 8 kg

1 x 12 a 10 kg

1 x 12 a 12,5 kg

1 x 12 a 15 kg

5 x 12 a 20 kg

BB Upright Rows:

1 x 12 a 20 kg

1 x 12 a 22,5 kg

3 x 12 a 25 kg

DB Lateral Raises:

1 x 12 a 6 kg

1 x 12 a 8 kg

3 x 10 a 10 kg

Reverse Pec Deck:

1+1 x 15 a 20 kg

1+1 x 15 a 25 kg

3+3 x 12 a 34 kg

Rotator Cuff:

Stående indadfører 1 x 20 a 10 kg + 2 x 16 a 14 kg

Stående udadfører 1 x 20 a 5 kg + 2 x 16 a 9 kg

Siddende indadfører 2 x 16 a 14 kg

Siddende udadfører 2 x 16 a 9 kg

Treadclimber:

20 min.

4 km/t

208 kcal

[Zane]

Fredag 05.08.11.

Gulvtæppe

3 x 15 a BW

Bridge:

1 x 75 sec. a BW

CG Bench Presses:

1 x 20 a 20 kg

1 x 12 a 32,5 kg

1 x 12 a 42,5 kg

1 x 12 a 52,5 kg

3 x 12 a 62,5 kg

EZ Standing Curls:

1 x 20 a 15 kg

1 x 12 a 20 kg

1 x 12 a 25 kg

1 x 12 a 30 kg

3 x 12 a 35 kg

EZ Lying Triceps Extensions:

1 x 12 a 22,5 kg

1 x 12 a 32,5 kg

3 x 10 a 32,5 kg

DB Standing Curls:

1 x 12 a 10 kg

1 x 12 a 12.5 kg

3 x 10 a 15 kg

Rope Pushdowns:

1 x 15 a 25 kg

1 x 15 a 30 kg

3 x 12 a 35 kg

Cable Preacher Curls:

1 x 15 a 20 kg

1 x 15 a 25 kg

3 x 10 a 30 kg

Crosstrainer:

20 min.

L3

208 kcal

Stretches:

2 x 20 sec. BPW

[Zane]

Søndag 14.08.11.

Bridge:

1 x 60 sec a BW

Push Ups:

1 x 10 a BW

DB Bench Presses:

1 x 20 a 10 kg

1 x 12 a 15 kg

1 x 12 a 20 kg

1 x 12 a 25 kg

5 x 8 a 32,5 kg

DB Incline Presses:

1 x 5 a 30 kg

1 x 8 a 27,5 kg

1 x 10 a 25 kg

1 x 12 a 22,5 kg

Pec Deck:

1 x 12 a 35 kg

1 x 12 a 40 kg

3 x 10 a 45 kg

Rotator Cuff:

Stående indadfører 1 x 20 a 10 kg + 2 x 16 a 14 kg

Stående udadfører 1 x 20 a 5 kg + 2 x 16 a 9 kg

Siddende indadfører 2 x 16 a 14 kg

Siddende udadfører 2 x 16 a 9 kg

Treadmill:

20 min.

5,5 km/t

5% incline

157 kcal

Stretches:

2 x 20 sec. BPW

[Zane]

Mandag 15.08.11.

Vægt: 98,0 kg

Blodtryk: 118/82/73

Gulvtæppe:

3 x 15 a BW

Bridge:

1 x 65 sec. a BW

RG Pulldowns:

1 x 12 a 30 kg

1 x 12 a 40 kg

1 x 12 a 50 kg

1 x 12 a 60 kg

Chin Ups:

3 x 3 a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 10 a 30 kg

NG Pulley Rows:

1 x 12 a 40 kg

1 x 12 a 50 kg

3 x 12 a 60 kg

Rope Backshoulder:

1 x 15 a 30 kg

1 x 15 a 35 kg

3 x 15 a 40 kg

Crosstrainer:

20 min.

L3

196 kcal

Edited August 15, 2011 by Zane

[Zane]

Tirsdag 16.08.11.

Uni Leg Extensions:

1 x 12 a 23 kg

1 x 12 a 25.3 kg

1 x 12 a 30 kg

1 x 12 a 32,3 kg

3 x 8 a 34,5 kg

Lying Leg Curls:

1 x 12 a 27,5 kg

1 x 12 a 32,3 kg

3 x 10 a 38,3 kg

BB Lunges:

3 x 8 a 20 kg

DB Standing Calf Raises:

1 x 15 a 10 kg

1 x 15 a 15 kg

3 x 12 a 20 kg

Seated Calf Raises:

1 x 15 a 5 kg

1 x 15 a 10 kg

3 x 15 a 15 kg

Cykling:

20 min.

L7

216 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Onsdag 17.08.11.

Bridge:

1 x 70 sec. a BW

Arnold Presses:

1 x 12 a 10 kg

1 x 12 a 12,5 kg

1 x 12 a 15 kg

1 x 12 a 17,5 kg

5 x 8 a 22,5 kg

BB Upright Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 12 a 27,5 kg

DB Lateral Raises:

1 x 12 a 6 kg

1 x 12 a 8 kg

3 x 10 a 10 kg

Reverse Pec Deck:

1+1 x 12 a 25 kg

1+1 x 12 a 30 kg

3+3 x 12 a 35 kg

Rotator Cuff:

Stående indadfører 1 x 20 a 10 kg + 2 x 16 a 14 kg

Stående udadfører 1 x 20 a 5 kg + 2 x 16 a 9 kg

Siddende indadfører 2 x 16 a 14 kg

Siddende udadfører 2 x 16 a 9 kg

Treadmill:

20 min.

5,5 km/t

5,5% incline

164 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Torsdag 18.08.11.

Bridge:

1 x 75 sec. a BW

Gulvtæppe:

3 x 15 a BW

CG Bench Presses:

1 x 12 a 25

1 x 12 a 35

1 x 12 a 45

1 x 12 a 55

3 x 8 a 65

EZ Standing Curls:

1 x 12 a 17,5

1 x 12 a 22,5

1 x 12 a 27,5

1 x 12 a 32,5

3 x 8 a 37,7

EZ Lying Triceps Extensions:

1 x 12 a 20 kg

1 x 12 a 30 kg

3 x 10 a 40 kg

DB Standing Curls:

1 x 12 a 10 kg

1 x 12 a 12,5 kg

3 x 10 a 15 kg

Rope Pressdowns:

1 x 15 a 25 kg

1 x 15 a 30 kg

3 x 15 a 35 kg

Cable Preacher Curls:

1 x 15 a 20 kg

1 x 15 a 25 kg

3 x 10 a 30 kg

[Zane]

Fredag 19.08.11.

Cirkel x 6:

Swiss Crunches

Hyper Extensions

Reverse Crunches

Swiss Hyper Extensions

4-Crunches

BB Reverse Curls

Crosstrainer

20 min.

L3

208 kcal

Treadmill:

20 min.

5,5 km/t

5,5% incline

159 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Lørdag 20.08.11.

MBT-Walk:

2 tim. 15. min.

[Zane]

Søndag 21.08.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

1 x 12 a 23 kg

1 x 12 a 30 kg

3 x 9 a 34,5 kg

Lying Leg Curls:

1 x 12 a 27,5 kg

1 x 12 a 32,5 kg

3 x 10 a 38,5 kg

Bridge:

1 x 75 sec. a BW

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 25 kg

3 x 8 a 32,5 kg

WG Pulldowns:

1 x 12 a 30 kg

1 x 12 a 40 kg

3 x 12 a 50 kg

DB Lateral Raises:

1 x 12 a 6 kg

1 x 12 a 8 kg

3 x 10 a 10 kg

EZ Lying Triceps Extensions:

1 x 12 a 20 kg

1 x 12 a 30 kg

3 x 10 a 40 kg

DB Incline Curls:

1 x 12 a 8 kg

1 x 12 a 10 kg

3 x 10 a 12,5 kg

BB Reverse Curls:

3 x 12 a 25 kg

DB Standing Calf Raises:

3 x 12 a 20 kg

Rotator Cuff:

Siddende indadfører 2 x 16 a 14 kg

Siddende udadfører 2 x 16 a 9 kg

Swiss Crunches:

3 x 20 a BW

Treadclimber:

20 min.

4 km/t

208 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Mandag 22.08.11.

Vægt: 97,8 kg

Blodtryk 106/70/66

MBT-Walk:

1 tim. 30 min.