Zane

[Zane]

Tirsdag 23.08.11.

Gulvtæppe:

3 x 15 a BW

Bridge:

1 x 80 sec. a BW

BB Lunges:

3 x 9 a BW

Chin Ups:

5 x 4 a BW

BB Incline Presses:

1 x 20 a 20 kg

1 x 12 a 40 kg

3 x 10 a 50 kg

Reverse Pec Deck:

1 x 15 a 20 kg

1 x 15 a 25 kg

3 x 12 a 30 kg

Rope Pressdowns:

1 x 15 a 25 kg

1 x 15 a 30 kg

3 x 15 a 35 kg

EZ Standing Curls:

1 x 12 a 27,5 kg

1 x 12 a 32,5 kg

3 x 8 a 37,5 kg

Wrist Curls:

3 x 15 a 25 kg

Reverse Wrist Curls:

3 x 15 a 25 kg

Seated Calf Raises:

3 x 15 a 17,5 kg

Rotator Cuff:

Stående indadfører 2 x 20 a elastik

Stående udadfører 2 x 20 a elastik

Reverse Crunches:

3 x 20 a BW

Treadmill:

5,5 km/t

5% incline

169 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Torsdag 25.08.11.

Gulvtæppe:

3 x 15 a BW

Bridge:

1 x 80 sec. a BW

BB Step Ups:

3 x 8 a 10 kg

Romanian Deadlifts:

1 x 12 a 20 kg

1 x 12 a 30 kg

3 x 10 a 40 kg

Pec Deck:

1 x 12 a 35 kg

1 x 12 a 40 kg

3 x 10 a 45 kg

Yates Rows:

1 x 12 a 30 kg

1 x 12 a 40 kg

3 x 12 a 50 kg

Arnold Presses:

1 x 12 a 12,5 kg

1 x 12 a 17,5 kg

3 x 9 a 22,5 kg

CG Bench Presses:

1 x 12 a 25 kg

1 x 12 a 45 kg

3 x 8 a 65 kg

Rope Hammer Curls:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 12 a 25 kg

Calves Presses:

3 x 15 a 120 kg

Rotator Cuff:

Siddende indadfører 2 x 16 a 14 kg

Siddende udadfører 2 x 16 a 9 kg

4-Crunches:

3 x 12 a BW

Cykling:

20 min.

L7

222 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Søndag 28.08.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

1 x 12 a 23 kg

1 x 12 a 30 kg

3 x 8 a 34,5 kg

Leg Curls:

1 x 12 a 27 kg

1 x 12 a 32,5 kg

3 x 8 a 38,3 kg

Bridge:

1 x 80 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 35 kg

1 x 12 a 45 kg

3 x 12 a 55 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 10 a 27,5 kg

DB Standing Calf Raises:

3 x 13 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

Crosstrainer:

20 min. fat burner

L3

235 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Mandag 29.08.11.

Vægt: 97,8

Blodtryk: 110/77/70

PW:

1 tim. 30 min.

[Zane]

Tirsdag 30.08.11.

Gulvtæppe:

3 x 15 a BW

Bridge:

1 x 80 sec. a BW

BB Lunges:

3 x 10 a 20 kg

Chin Ups:

5 x 4 a BW

BB Incline Presses:

1 x 20 a 20 kg

1 x 12 a 40 kg

3 x 12 a 50 kg

Reverse Pec Deck:

1 x 15 a 20 kg

1 x 15 a 25 kg

3 x 9 a 31 kg

Rope Pressdowns:

1 x 15 a 25 kg

1 x 15 a 30 kg

3 x 15 a 36 kg

EZ Standing Curls:

1 x 12 a 27,7 kg

1 x 12 a 32,5 kg

3 x 8 a 37,5 kg

Wrist Curls:

3 x 15 a 27,5 kg

Reverse Wrist Curls:

3 x 15 a 27,5 kg

Seated Calf Raises:

3 x 15 a 20 kg

Rotator Cuff:

Stående Indadfører 2 x 20 a elastik

Stående udadfører 2 x 20 a elastik

Reverse Crunches:

3 x 20 a BW

Treadclimber:

20 min.

4,7 km/t

234 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Torsdag 01.09.11.

Bridge:

1 x 85 sec. a BW

DB Bench Presses:

3 x 9 a 32,5 kg

BB Incline Bench Presses:

3 x 9 a 50 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Triceps Pressdowns:

3 x 12 a 40 kg

Rope Pressdowns:

3 x 12 a 30 kg

EZ Lying Triceps Extensions:

3 x 10 a 32,5 kg

Arnold Presses:

3 x 10 a 20 kg

DB Lateral Raises:

3 x 8 a 10 kg

Reverse Pec Deck:

3 x 10 a 30 kg

Rotator Cuff:

Indadfører 2 x 17 a 14 kg

Udadfører 2 x 17 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 10 a BW

Calves Presses:

3 x 15 a 120 kg

Treadmill:

20 min.

5,5 km/t

6% incline

170 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Fredag 02.09.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 10 a 30 kg

BB Lunges:

3 x 8 a 20 kg

Romanian Deadlifts:

3 x 8 a 40 kg

Side Bridge:

1 x 15 sec. a BW

Chin Ups:

3 x 4 a BW

WG Pulldowns:

3 x 10 a 50 kg

NG Pulleyrows:

3 x 10 a 50 kg

BB Preacher Curls:

3 x 10 a 20 kg

DB Incline Curls:

3 x 10 a 10 kg

DB Hammercurls:

3 x 10 a 10 kg

Salabhasana:

3 x 5 sec. a BW

Hyper Extensions:

3 x 10 a BW

Cycling:

20 min.

L7

216 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Lørdag 03.09.11.

Bridge:

1 x 85 sec. a BW

DB Bench Presses:

3 x 10 a 32,5 kg

BB Incline Bench Presses:

3 x 10 a 50 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Arnold Presses:

3 x 10 a 20 kg

DB Lateral Raises:

3 x 9 a 10 kg

Reverse Pec Deck:

3 x 11 a 30 kg

Triceps Pressdowns:

3 x 12 a 40 kg

Rope Pressdowns:

3 x 12 a 30 kg

EZ Lying Triceps Extensions:

3 x 11 a 32,5 kg

Rotator Cuff:

Indadfører 2 x 17 a 14 kg

Udadfører 2 x 17 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 11 a BW

Calves Presses:

3 x 15 a 125 kg

Crosstrainer:

20 min.

L3 fatburner

230 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Søndag 04.09.11.

Gulvtæpppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 11 a 30 kg

BB Lunges:

3 x 9 a 20 kg

Romanian Deadlifts:

3 x 9 a 40 ka

Side Bridge:

1 x 20 sec. a BW

Chin Ups:

1 x 5 a BW

2 x 4 a BW

WG Pulldowns:

3 x 12 a 50 kg

NG Pulleyrows:

3 x 12 a 50 kg

BB Preacher Curls:

3 x 12 a 20 kg

DB Incline Curls:

3 x 11 a 10 kg

Hammercurls:

3 x 11 a 10 kg

Salabhasana:

3 x 5 sec. a BW

Hyper Extensions:

3 x 11 a BW

Treadclimber:

25 min.

4,5 km/t

288 kcal

Stretches:

2 x 20 sec. BPW

[Zane]

Mandag 05.09.11.

Vægt: 97,8 kg

Blodtryk: 120/79/69

[Zane]

Tirsdag 06.09.11.

Bridge:

1 x 90 sec. a BW

DB Bench Presses:

3 x 10 a 32,5 kg

BB Incline Bench Presses:

3 x 10 a 50 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Arnold Presses:

3 x 10 a 20 kg

DB Lateral Raises:

3 x 10 a 10 kg

Reverse Pec Deck:

3 x 12 a 30 kg

Triceps Pressdowns:

3 x 15 a 41 kg

Rope Pressdowns:

3 x 15 a 31 kg

EZ Lying Triceps Extensions:

3 x 12 a 32,5 kg

Rotator Cuff:

Indadfører 2 x 17 a 14 kg

Udadfører 2 x 17 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 12 a BW

Calves Presses:

3 x 15 a 130 kg

Cykling:

20 min.

L7

222 kcal

Stretches:

2 x 20 sec. BPW

[Zane]

Onsdag 07.09.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 12 a 30 kg

BB Lunges:

3 x 10 a 20 kg

Romanian Deadlifts:

3 x 10 a 40 kg

Side Bridge:

1 x 20 sec. a BW

Chin Ups:

2 x 5 a BW

1 x 4 a BW

WG Pulldowns:

3 x 10 a 52,5 kg

NG Pulleyrows:

3 x 10 a 52,5 kg

BB Standing Curls:

3 x 12 a 22,5 kg

DB Incline Curls:

3 x 12 a 10 kg

DB Hammercurls:

3 x 12 a 10 kg

Hyper Extensions:

3 x 12 a BW

Salabhasana:

3 x 5 sec. a BW

Treadmill:

25 min.

5,5 km/t

6% incline

214 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Lørdag 10.09.11.

Bridge:

1 x 90 sec. a BW

DB Bench Presses:

3 x 11 a 32,5 kg

BB Incline Bench Presses:

3 x 10 a 50 kg

DB Low Incline Flyes:

3 x 11 a 10 kg

Arnold Presses:

3 x 11 a 20 kg

DB Lateral Raises:

3 x 10 a 10 kg

Reverse Pec Deck:

3 x 12 a 31 kg

Triceps Pressdowns:

3 x 12 a 42 kg

Rope Pressdowns:

3 x 12 a 32 kg

EZ Lying Triceps Extensions:

3 x 10 a 35 kg

Rotator Cuff:

Indadfører 2 x 18 a 14 kg

Udadfører 2 x 18 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 12 a BW

Calves Presses:

3 x 15 a 135 kg

Crosstrainer:

20 min.

L4 Fatburner

237 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Søndag 11.09.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 8 a 32,3 kg

BB Lunges:

3 x 11 a 20 kg

Romanian Deadlifts:

3 x 10 a 40 kg

Side Bridge:

1 x 20 sec. a BW

Chin Ups:

2 x 5 a BW

1 x 4 a BW

WG Pulldowns:

3 x 11 a 52,5 kg

NG Pulleyrows:

3 x 11 a 52,5 kg

BB Standing Curls:

3 x 12 a 25 kg

DB Incline Curls:

3 x 8 a 12,5 kg

DB Hammercurls:

3 x 9 a 12,5 kg

Hyper Extensions:

3 x 8 a 2,5 kg

Salabhasana:

3 x 5 sec. a BW

Treadclimber:

25 min.

4,5 km/t Manual

353 kcal

Stretches:

2 x 20 sec. BPW

[Zane]

Mandag 12.09.11.

Vægt: 97,8 kg

Blodtryk: 109/76/74

MBT-Promenade:

65 min.

[Zane]

Tirsdag 13.09.11.

Bridge:

1 x 90 sec. a BW

DB Bench Presses:

3 x 12 a 32,5 kg

BB Incline Bench Presses:

3 x 10 a 50 kg

DB Low Incline Flyes:

3 x 12 a 10 kg

Arnold Presses:

1 x 12 a 20 kg

2 x 11 a 20 kg

DB Lateral Raises:

3 x 11 a 10 kg

Reverse Pec Deck:

3 x 12 a 32 kg

Triceps Pressdowns:

3 x 12 a 43 kg

Rope Pressdowns:

3 x 12 a 33 kg

Ez Lying Triceps Extensions:

3 x 11 a 35 kg

Rotator Cuff:

Indadfører 2 x 18 a 14 kg

Udadfører 2 x 18 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 13 a BW

Calves Presses:

3 x 15 a 140 kg

Cykling:

20 min.

L7

222 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Onsdag 14.09.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 8 a 32,3 kg

BB Lunges:

3 x 12 a 20 kg

Romanian Deadlifts:

3 x 12 a 40 kg

Side Bridge:

1 x 25 sec. a BW

Chin Ups:

3 x 5 a BW

WG Pulldowns:

3 x 12 a 52,5 kg

NG Pulleyrows:

3 x 12 a 52,5 kg

BB Standing Curls:

3 x 12 a 27,5 kg

DB Incline Curls:

3 x 9 a 12,5 kg

DB Hammercurls:

3 x 9 a 12,5 kg

Hyper Extensions:

3 x 9 a 2,5 kg

Salabhasana:

3 x 8 sec. a BW

Treadmill:

25 min.

5,5 km/t

6% incline

211 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Lørdag 17.09.11.

Low Bench Bridge:

1 x 45 sec, a BW

DB Bench Presses:

3 x 6 a 35 kg

BB Incline Bench Presses:

3 x 11 a 50 kg

DB Low Incline Flyes:

3 x 8 a 12,5 kg

Arnold Presses:

3 x 12 a 20 kg

DB Lateral Raises:

3 x 11 a 10 kg

Reverse Pec Deck:

3 x 12 a 33 kg

Triceps Pressdowns:

3 x 12 a 44 kg

Rope Pressdowns:

3 x 12 a 34 kg

EZ Lying Triceps Extensions:

3 x 12 a 35 kg

Rotator Cuff:

Indadfører 2 x 18 a 14 kg

Udadfører 2 x 18 a 9 kg

Reverse Crunches:

2 x 20 a BW

4-Crunches:

3 x 14 a BW

Calves Presses:

3 x 15 a 145 kg

Cykling:

20 min.

L7

228 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Søndag 18.09.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 9 a 32,3 kg

BB Lunges:

3 x 6 a 22,5 kg

Romanian Deadlifts:

3 x 6 a 42,5

Side Bridge:

1 x 25 sec. a BW

Chin Ups:

3 x 5 a BW

WG Pulldown:

3 x 10 a 55 kg

NG Pulleyrows:

3 x 10 a 55 kg

BB Standing Curls:

3 x 12 a 30 kg

DB Incline Curls:

3 x 10 a 12,5 kg

DB Hammercurls:

3 x 10 a 12,5 kg

Hyper Extensions:

3 x 10 a 2,5 kg

Salaghasana:

3 x 8 sec a BW

Treadmill:

25 min.

5,5 km/t

6% incline

265 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Mandag 19.09.11.

Vægt: 98,5 kg

Blodtryk: 110/78/68

Low Bench Bridge:

1 x 45 sec. a BW

DB Bench Presses:

3 x 7 a 35 kg

BB Incline Presses:

3 x 12 a 50 kg

DB Low Incline Flyes:

3 x 9 a 12,5 kg

Arnold Presses:

3 x 6 a 22,5 kg

DB Lateral Raises:

3 x 12 a 10 kg

Reverse Pec Deck:

3 x 12 a 34 kg

Triceps Pressdowns:

3 x 12 a 45 kg

Rope Pressdowns:

3 x 12 a 35 kg

EZ Lying Triceps Extensions:

3 x 8 a 37,5 kg

Rotator Cuff:

Indadfører 2 x 19 a 14 kg

Udadfører 2 x 19 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 15 a BW

Calves Presses:

3 x 15 a 150 kg

Crosstrainer:

20 min.

L4 Fatburn

242 kcal

[Zane]

Tirsdag 20.09.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 9 a 32.3 kg

Side Bridge:

1 x 25 a BW

BB Lunges:

3 x 7 a 22.5 kg

Romanian Deadlifts:

3 x 7 a 42,5 kg

Chin Ups:

3 x 5 a BW

WG Pulldowns:

3 x 12 a 55 kg

NG Pulleyrows:

3 x 12 a 55 kg

BB Standing Curls:

3 x 10 a 32,5 kg

DB Incline Curls:

3 x 10 a 12,5 kg

DB Hammercurls:

3 x 11 a 12,5

Hyper Extensions:

3 x 11 a 2,5 kg

Salabhasana:

3 x 10 sec. a BW

Treadclimber:

25 min.

4,5 km/t Manual

359 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Torsdag 22.09.11.

Low Bench Bridge:

1 x 50 sec. a BW

DB Bench Presses:

3 x 8 a 35 kg

BB Incline Bench Presses:

3 x 10 a 52,5 kg

DB Low Incline Flyes:

3 x 10 a 12,5 kg

Arnold Presses:

3 x 7 a 22,5 kg

DB Lateral Raises:

3 x 8 a 12,5 kg

Reverse Pec Deck:

3 x 12 a 35 kg

Triceps Pressdowns:

3 x 12 a 46 kg

Rope Pressdowns:

3 x 12 a 36 kg

EZ Lying Triceps Extensions:

3 x 10 a 37,5 kg

Rotator Cuff:

Indadfører 2 x 19 a 14 kg

Udadfører 2 x 19 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 16 a BW

Calves Presses:

3 x 15 a 155 kg

Cykling:

20 min.

L7

222 kcal

Stretches:

2 x 20 sec. FB

Edited September 22, 2011 by Zane

[Zane]

Fredag 23.09.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 10 a 32,3 kg

Side Bridge:

1 x 30 sec. a BW

BB Lunges:

3 x 8 a 22,5 kg

Romanian Deadlifts:

3 x 8 a 42,5 kg

Chin Ups:

3 x 5 a BW

WG Pulldowns:

3 x 10 a 57,5 kg

NG Pulleyrows:

3 x 10 a 57,5 kg

BB Standing Curls:

3 x 12 a 32,5 kg

DB Incline Curls:

3 x 10 a 12,5 kg

DB Hammercurls:

3 x 12 a 12,5 kg

Hyper Extensions:

3 x 12 a 2,5 kg

Salabhasana:

3 x 10 sec.

Treadmill:

30 min.

5,5 km/t

6% incline

323 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Søndag 25.09.11.

Low Bench Bridge:

1 x 55 sec. a BW

DB Bench Presses:

3 x 8 a 35 kg

BB Incline Bench Presses:

3 x 52,5 kg

DB Low Incline Flyes:

3 x 10 a 12,5 kg

Arnold Presses:

3 x 8 a 22,5 kg

DB Lateral Raises:

3 x 8 a 12,5 kg

Reverse Pec Deck:

3 x 12 a 36 kg

Triceps Pressdowns:

3 x 12 a 47 kg

Rope Pressdowns:

3 x 10 a 37 kg

EZ Lying Triceps Extensions:

3 x 11 a 37,5 kg

Rotator Cuff:

Indadfører 2 x 19 a 14 kg

Udadfører 2 x19 a 9 kg

Reverse Crunches:

2 x 20 a BW

4-Crunches:

3 x 17 a BW

Calves Presses:

3 x 12 a 160 kg

Crosstrainer:

20 min.

L4 FB

237 kcal

[Zane]

Fredag 30.09.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 10 a 32,3

Side Bridge:

1 x 30 sec. a BW

BB Lunges:

3 x 8 a 22,5 kg

Romanian Deadlifts:

3 x 8 a 42,5

Chin Ups:

3 x 5 a BW

WG Pulldowns:

3 x 12 a 57,5 kg

NG Pulleyrows:

3 x 12 a 57,5 kg

BB Curls:

3 x 8 a 35 kg

DB Incline Curls:

3 x 10 a 12,5 kg

DB Hammercurls:

3 x 12 a 12,5 kg

Hyper Extensions:

3 x 8 a 5 kg

Salabhasana:

3 x 10 sec. a BW

Treadclimber:

30 min.

4,5 km/t

442 kcal

Stretches:

2 x 20 sec. FB