Zane

[Zane]

Lørdag 01.10.11.

Low Bench Bridge:

1 x 60 sec. a BW

DB Bench Presses:

3 x 8 a 35 kg

BB Incline Bench Presses:

3 x 11 a 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 37 kg

Triceps Pressdowns:

3 x 12 a 48 kg

Rope Pressdowns:

3 x 11 a 37 kg

EZ Lying Triceps Extensions:

3 x 12 a 37,5 kg

Rotator Cuff:

Indadfører 2 x 20 a 14 kg

Udadfører 2 x 20 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 18 a BW

Calves Presses:

3 x 15 a 160 kg

Cykling:

20 min.

L7

227 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Tirsdag 04.10.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 11 a 32,3 kg

Side Bridge:

1 x 30 sec. a BW

BB Lunges:

3 x 9 a 22,5 kg

Romanian Deadlifts:

3 x 9 a 42,5 kg

Chin Ups:

1 x 6 a BW

2 x 5 a BW

WG Pulldowns:

3 x 10 a 60 kg

NG Pulleyrows:

3 x 10 a 60 kg

BB Standing Curls:

3 x 9 a 35 kg

DB Incline Curls:

3 x 11 a 12,5 kg

DB Hammercurls:

3 x 8 a 15 kg

Hyper Extensions:

3 x 9 a 5 kg

Salabhasana:

3 x 15 sec.

Treadmill:

30 min.

5,5 km/t

6% incline

328 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Torsdag 06.10.11.

Low Bench Bridge:

1 x 65 sec a BW

DB Bench Presses:

3 x 8 a 35 kg

BB Incline Bench Presses:

3 x 12 a 52,5 kg

DB Low Incline Flyes:

3 x 10 a 12,5 kg

Arnold Presses:

3 x 9 a 22,5 kg

DB Lateral Raises:

3 x 8 a 12,5 kg

Reverse Pec Deck:

3 x 12 a 37 kg

Triceps Pressdowns:

3 x 12 a 48 kg

Rope Pressdowns:

3 x 12 a 37 kg

EZ Lying Triceps Extensions:

3 x 6 a 40 kg

Rotator Cuff:

Indadfører 3 x 20 a 14 kg

Udadfører 3 x 20 a 9 kg

Reverse Crunches:

3 x 20 a BW

4-Crunches:

3 x 20 a BW

Calves Presses:

3 x 12 a 165 kg

Crosstrainer:

20 min.

L5 Fatburner

263 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Lørdag 08.10.11.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 11 a 32,3 kg

Side Bridge:

1 x 35 sec. a BW

BB Lunges:

3 x 10 a 22,5 kg

Romanian Deadlifts:

3 x 10 a 42,5 kg

Chin Ups:

1 x 6 a BW

2 x 5 a BW

WG Pulldowns:

3 x 11 a 60 kg

NG Pulleyrows:

3 x 11 a 60 kg

BB Standing Curls:

3 x 10 a 35 kg

DB Incline Curls:

3 x 12 a 12,5 kg

DB Hammercurls:

3 x 9 a 15 kg

Hyper Extensions:

3 x 10 a 5 kg

Salabhasane:

3 x 15 sec. a BW

Treadclimber:

30 min.

4,5 km/t

444 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Onsdag 19.10.11.

Low Bench Bridge:

1 x 60 sec. a BW

Rotator Cuff:

Indadfører 3 x 12 a 15 kg

Udadfører 3 x 12 a 10 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 25 kg

3 x 6 a 35 kg

BB Incline Bench Presses:

3 x 8 a 50 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Rope Pressdowns:

3 x 12 a 35 kg

EZ Lying Triceps Extensions:

3 x 8 a 35 kg

Swiss Crunches:

3 x 12 a BW

Crosstrainer:

20 min.

L5 FatBurn

245 kcal

[Zane]

Søndag 13.11.11.

Skulle egentlig have holdt en måneds pause a.h.t. mine ...øh modne led, men en tiltagende uro i krop og sjæl og

en stigning i vægten fra 97 til skræmmende 103 kg gør at jeg går igang nu, men meget stille og let.

Bridge:

1 x 30 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

DB Bench Presses:

1 x 15 a 10 kg

1 x 12 a 15 kg

3 x 10 a 20 kg

BB Incline Bench Presses:

3 x 8 a 40 kg

DB Low Incline Flyes:

3 x 10 a 5 kg

Rope Pressdowns:

3 x 15 a 20 kg

EZ Lying Triceps Extensions:

3 x 10 a 30 kg

Swiss Crunches:

3 x 10 a BW

Treadmill:

20 min.

5 km/t

5% incline

188 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Mandag 14.11.11.

Side Bridge:

1 x 15 sec. a BW

DB Bent Over Rows:

1 x 15 a 10 kg

1 x 12 a 15 kg

3 x 12 a 20 kg

WG Pulldowns:

3 x 12 a 40 kg

NG Pulleyrows:

3 x 12 a 40 kg

EZ Standing Curls:

3 x 12 a 20 kg

DB Hammercurls:

3 x 12 a 7,5 kg

Hyper Extensions:

3 x 10 a BW

Reverse Crunches:

3 x 10 a BW

Treadmill:

20 min.

5 km/t

5% incline

187 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Tirsdag 15.11.11.

Gulvtæppe:

3 x 10 a BW

Uni Leg Extensions:

3 x 12 a 23 kg

BB Half Squat:

3 x 10 a 20 kg

BB Romanian Deadlifts:

3 x 10 a 30 kg

Arnold Presses:

1 x 15 a 8 kg

1 x 12 a 12,5 kg

3 x 10 a 15 kg

DB Seated Lateral Raises:

3 x 12 a 3 kg

Reverse Pec Deck:

3 x 12 a 25 kg

Calves Presses:

3 x 15 a 100 kg

4-Crunches:

3 x 10 a BW

Crosstrainer:

20 min.

L1 fatburner

210 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Fredag 18.11.11.

Bridge:

1 x 40 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

DB Bench Presses:

1 x 15 a 10 kg

1 x 12 a 15 kg

3 x 12 a 20 kg

BB Incline Bench Presses:

3 x 10 a 40 kg

DB Low Incline Flyes:

3 x 12 a 5 kg

Rope Pressdowns:

3 x 15 a 22 kg

EZ Lying Triceps Extensions:

3 x 11 a 30 kg

Swiss Crunches:

3 x 11 a BW

Treadmill:

25 min.

5 km/t

5% incline

229 kcal

[Zane]

Søndag 04.12.11.

Så nåede jeg 3-4 træninger efter min "ledpause" inden jeg løb ind i en skrap omgang

bronkitis men nu er jeg startet igen. Det bliver dog nok noget sporadisk de næste måneder da jeg er i gang med at sælge min bolig og lede efter en ny.

Bridge:

1 x 30 sec. a BW

Rotator Cuff:

Indadfører 3 x 15 a 10 kg

Udadfører 3 x 15 a 5 kg

DB Bench Presses:

1 x 12 a 10 kg

1 x 12 a 15 kg

3 x 12 a 20 kg

BB Incline Bench Presses:

3 x 10 a 40 kg

DB Low Incline Flyes::

3 x 12 a 5 kg

Rope Pressdowns:

3 x 15 a 20 kg

EZ Lying Triceps Extensions:

3 x 12 a 25 kg

Swiss Crunches:

3 x 10 a BW

Treadmill:

20 min.

5 km/t

5% incline

179 kcal

[Zane]

Mandag 05.12.11.

Side Bridge:

1 x 15 sec. a BW

DB Bent Over Rows:

1 x 12 a 10 kg

1 x 12 a 15 kg

3 x 12 a 20 kg

WG Pulldowns:

3 x 12 a 40 kg

NG Pulleyrows:

3 x 12 a 40 kg

EZ Standing Curls:

3 x 12 a 20 kg

DB Hammercurls:

3 x 12 a 7,5 kg

Hyper Extensions:

3 x 10 a BW

Reverse Crunches:

3 x 12 a BW

Treadclimber:

20 min.

4 km/t

223 kcal

[Zane]

Tirsdag 06.12.11.

Gulvtæppe:

3 x 10 a BW

Uni Leg Extensions:

3 x 12 a 23 kg

BB Half Squat:

3 x 12 a 20 kg

BB Romanian Deadlift:

3 x 12 a 20 kg

DB Shrugs:

1 x 12 a 10 kg

3 x 10 a 15 kg

DB Seated Lateral Raises:

3 x 12 a 3 kg

DB Upright Row:

3 x 10 a 7,5 kg

Arnold Presses:

3 x 10 a 15 kg

Reverse Pec Deck:

3 x 12 a 20 kg

4-Crunches:

3 x 10 a BW

Calves Presses:

3 x 15 a 100 kg

Treadmill:

25 min.

5 km/t

6% incline

238 kcal

[Zane]

Fredag 09.12.11.

Bridge:

1 x 35 sec. a BW

Rotator Cuff:

Indadfører 3 x 16 a 10 kg

Udadfører 3 x 16 a 5 kg

DB Bench Presses:

1 x 12 a 12,5 kg

1 x 12 a 17,5 kg

3 x 10 a 22,5 kg

BB Incline Bench Pressses:

3 x 12 a 40 kg

DB Low Incline Flyes:

3 x 12 a 6 kg

Rope Pressdowns:

3 x 15 a 22 kg

EZ Lying Triceps Extensions:

3 x 12 a 27,5 kg

BB Wrist Curls:

3 x 15 a 20 kg

Swiss Crunches:

3 x 11 a BW

Crosstrainer:

20 min.

L1 Fb

193 kcal

Stretches:

2 x 20 sec. FB

[Zane]

Lørdag 10.12.11.

Side Bridge:

1 x 20 sec. a BW

DB Bent Over Rows:

1 x 12 a 12,5 kg

1 x 12 a 17,5 kg

3 x 12 a 22,5 kg

WG Pulldowns:

3 x 12 a 42,5 kg

NG Pulleyrows:

3 x 12 a 42,5 kg

EZ Standing Curls:

3 x 12 a 22,5 kg

DB Hammercurls:

3 x 12 a 8 kg

Hyper Extensions:

3 x 12 a BW

Reverse Crunches:

3 x 13 a BW

Treadclimber:

30 min

4 km/t

363 kcal

[Zane]

Søndag 11.12.11.

Gulvtæppe:

3 x 11 a BW

Uni Leg Extensions:

3 x 10 a 25,3 kg

BB Half Squat:

3 x 12 a 22,5 kg

BB Romanian Deadlifts:

3 x 12 a 22,5 kg

DB Shrugs:

1 x 12 a 10 kg

3 x 12 a 15 kg

DB Seated Lateral Raises:

3 x 12 a 4 kg

DB Upright Rows:

3 x 12 a 7,5 kg

Arnold Presses:

3 x 11 a 15 kg

Reverse Pec Deck:

3 x 12 a 21 kg

Calves Presses:

3 x 15 a 105 kg

4-Crunches:

3 x 10 a BW

Treadmill:

30 min.

5 km/t

6% incline

283 kcal

[Zane]

Lørdag 17.12.11.

Bridge:

1 x 45 sec. a BW

Rotator Cuff:

Indadfører 3 x 17 a 10 kg

Udadfører 3 x 17 a 5 kg

DB Bench Presses:

1 x 12 a 12,5 kg

1 x 12 a 17,5 kg

3 x 11 a 22,5 kg

BB Incline Presses:

3 x 8 a 42,5 kg

DB Low Incline Flyes:

3 x 12 a 7 kg

Rope Pressdowns:

3 x 15 a 24 kg

EZ Lying Triceps Extensions:

3 x 12 a 30 kg

BB Wrist Curls:

3 x 15 a 22,5 kg

Swiss Crunches:

3 x 12 a BW

Treadmill:

20 min

5 km/t

6% incline

178 kcal

[Zane]

Søndag 18.12.11.

Side Bridge:

1 x 20 sec. a BW

DB Bent Over Rows:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 10 a 25 kg

WG Pulldowms:

3 x 12 a 45 kg

NG Pulleyrows:

3 x 12 a 45 kg

EZ Standing Curls:

3 x 12 a 25 kg

DB Hammercurls:

3 x 11 a 10 kg

Hyper Extensions:

3 x 8 a 2,5 kg

Reverse Crunches:

3 x 14 a BW

Treadclimber:

20 min.

4 km/t

243 kcal

[Zane]

Mandag 19.12.11.

Vægt: 97,3 kg

Blodtryk: 106/69

Gulvtæppe:

3 x 12 a BW

Uni Leg Extensions:

3 x 11 a 25,3 kg

Leg Presses:

3 x 12 a 50 kg

BB Half Sguat:

3 x 12 a 25 kg

BB Romanian Deadlifts:

3 x 12 a 25 kg

DB Shrugs:

1 x 12 a 12,5 kg

3 x 10 a 17,5 kg

DB Seated Lateral Raises:

3 x 10 a 5 kg

DB Upright Rows:

3 x 12 a 8 kg

Arnold Presses:

3 x 12 a 15 kg

Reverse Pec Deck:

3 x 12 a 22 kg

Calves Presses:

3 x 15 a 110 kg

4-Crunches:

3 x 10 a BW

Crosstrainer:

20 min.

L1 fb

211 kcal

[Zane]

Onsdag 21.12.11.

Bridge:

1 x 50 sec. a BW

Rotator Cuff:

Indadfører 3 x 18 a 10 kg

Udadfører 3 x 18 a 5 kg

DB Bench Presses:

1 x 12 a 12,5 kg

1 x 12 a 17,5 kg

3 x 12 a 22,5 kg

BB Incline Bench Presses:

3 x 10 a 42,5 kg

DB Low Incline Flyes:

3 x 10 a 8 kg

Rope Pressdowns:

3 x 15 a 25 kg

EZ Lying Triceps Extensions:

3 x 10 a 32,5 kg

BB Wrist Curls:

3 x 15 a 25 kg

Swiss Crunches:

3 x 13 a BW

Treadmill:

40 min.

5 km/t

6% incline

371 kcal

[Zane]

Fredag 23.12.11.

Side Bridge:

1 x 25 sec. a BW

DB Bent Over Rows:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 12 a 25 kg

WG Pulldowns:

3 x 12 a 47,5 kg

NG Pulleyrows:

3 x 12 a 47,5 kg

EZ Standing Curls:

3 x 12 a 27,5 kg

DB Hammercurls:

3 x 12 a 10 kg

Hyper Extensions:

3 x 9 a 2,5 kg

Reverse Crunches:

3 x 15 a BW

Crosstrainer:

20 min.

L1 fb

215 kcal

Edited December 23, 2011 by Zane

[Zane]

Lørdag 24.12.11.

Har reservetjansen på arbejde, så kan lige så godt gå i missionsrummet

Gulvtæppe:

3 x 13 a BW

Uni Leg Extensions:

3 x 12 a 25,3 kg

Leg Presses:

3 x 12 a 55 kg

BB Romanian Deadlifts:

3 x 12 a 27,5 kg

DB Shrugs:

1 x 12 a 12,5 kg

3 x 11 a 17,5 kg

DB Seated Lateral Raises:

3 x 11 a 5 kg

DB Uprignt Rows:

3 x 10 a 10 kg

Arnold Presses:

3 x 8 a 17,5 kg

Reverse Pec Deck:

3 x 12 a 23 kg

Calves Presses:

3 x 15 a 115 kg

4-Crunches:

3 x 11 a BW

Her blev der ringet om arbejde, så cardio må vente til en anden gang.

[Zane]

Søndag 25.12.11.

Bridge:

1 x 55 sec. a BW

Rotator Cuff:

Indadfører 3 x 19 a 10 kg

Udadfører 3 x 19 a 5 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 8 a 25 kg

BB Incline Bench Presses:

3 x 11 a 42,5 kg

DB Low Incline Flyes:

3 x 11 a 8 kg

Rope Pressdowns:

3 x 15 a 26 kg

EZ Lying Triceps Extensions:

3 x 10 a 32,5 kg

BB Wrist Curls:

3 x 15 a 27,5 kg

Swiss Crunches:

3 x 14 a BW

Treadmill:

40 min.

5,2 km/t

6% incline

386 kcal

[Zane]

Mandag 26.12.11.

Vægt: 96,6 kg

Blodtryk: 119/78/68

Side Bridge:

1 x 25 sec. a BW

DB Bent Over Rows:

1 x 12 a 17,5 kg

1 x 12 a 22,5 kg

3 x 10 a 27,5 kg

WG Pulldowns:

3 x 12 a 50 kg

NG Pulleyrows:

3 x 12 a 50 kg

EZ Standing Curls:

3 x 10 a 30 kg

DB Hammercurls:

3 x 8 a 12,5 kg

Hyper Extensions:

3 x 10 a 2,5 kg

Reverse Crunches:

3 x 16 a BW

Treadclimber:

30 min.

4 km/t

366 kcal

Edited December 26, 2011 by Zane

[Zane]

Tirsdag 27.12.11.

Gulvtæppe:

3 x 14 a BW

Uni Leg Extensions:

3 x 8 a 27,5 kg

Leg Presses:

3 x 12 a 60 kg

BB Romanian Deadlifts:

3 x 12 a 30 kg

DB Shrugs:

1 x 12 a 12,5 kg

3 x 12 a 17,5 kg

DB Seated Lateral Raises:

3 x 12 a 5 kg

DB Upright Rows:

3 x 11 a 10 kg

Arnold Presses:

3 x 9 a 17,5 kg

Reverse Pec Deck:

3 x 12 a 24 kg

Calves Presses:

3 x 15 a 120 kg

4-Crunches:

3 x 12 a BW

Crosstrainer:

20 min.

L2 Fb

224 kcal

[Zane]

Søndag 01.01.12.

Bridge:

1 x 55 sec. a BW

Rotator Cuff:

Indadfører 3 x 18 a 10 kg

Udadfører 3 x 18 a 5 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 11 a 25 kg

BB Incline Bench Presses:

3 x 12 a 42,5 kg

DB Low Incline Flyes:

3 x 12 a 8 kg

Rope Pressdowns:

3 x 15 a 27 kg

EZ Lying Triceps Extensions:

3 x 12 a 32,5 kg

BB Wrist Curls:

3 x 12 a 30 kg

Swiss Crunches:

3 x 15 a BW

Treadmill:

40 min.

5 km/t

6% incline

378 kcal