Zane

[Zane]

Mandag 02.01.12.

Vægt: 95,9 kg

Blodtryk 108/79/69

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 12 a 27,5 kg

WG Pulldowns:

3 x 12 a 52,5 kg

NG Pulleyrows:

3 x 12 a 52,5

EZ Standing Curls:

3 x 10 a 30 kg

DB Hammercurls:

3 x 9 a 12,5 kg

Hyper Extensions:

2 x 11 a 2,5 kg

Reverse Crunches:

3 x 15 a BW

Treadclimber:

30 min.

4 km/t

1 intv.

362 kcal

Edited January 2, 2012 by Zane

[Zane]

Onsdag 04.01.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 9 a 27,5 kg

Leg Presses:

3 x 12 a 65 kg

BB Romanian Deadlifts:

3 x 10 a 32,5 kg

DB Shrugs:

1 x 12 a 10 kg

1 x 12 a 15 kg

3 x 10 a 20 kg

DB Seated Lateral Raises:

3 x 8 a 6 kg

DB Upright Rows:

3 x 12 a 10 kg

Arnold Presses:

3 x 10 a 17,5 kg

Reverse Peck Deck:

3 x 12 a 25 kg

Calves Presses:

3 x 15 a 125 kg

4-Crunches:

3 x 10 a BW

Crosstrainer:

20 min

L3 Fb

240 kcal

[Zane]

Fredag 06.01.12.

Bridge:

1 x 60 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 12 a 25 kg

BB Incline Presses:

3 x 8 a 45 kg

DB Low Incline Flyes:

3 x 8 a 10 kg

Rope Pressdowns:

3 x 15 a 28 kg

EZ Lying Triceps Extensions:

3 x 8 a 35 kg

BB Wrist Curls:

3 x 15 a 30 kg

Swiss Crunches:

3 x 16 a BW

Treadmill:

40 min.

5,2 km/t

6% incline

390 kcal

Edited January 6, 2012 by Zane

[Zane]

Lørdag 07.01.12.

Side Bridge:

1 x 30 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 8 a 30 kg

WG Pulldowns:

3 x 10 a 55 kg

NG Pulleyrows:

3 x 10 a 55 kg

EZ Standing Curls:

3 x 11 a 30 kg

DB Incline Curls:

3 x 8 a 10 kg

BB Reverse Curls:

3 x 8 a 20 kg

Hyper Extensions:

3 x 12 a 2,5 kg

Reverse Crunches:

3 x 16 a BW

Treadclimber:

30 min.

4 km/t

2 intv.

368 kcal

[Zane]

Søndag 08.01.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 10 a 27,5 kg

Leg Presses:

3 x 12 a 70 kg

BB Romanian Deadlifts:

3 x 12 a 32,5 kg

DB Shrugs:

1 x 12 a 10 kg

1 x 12 a 15 kg

3 x 12 a 20 kg

DB Seated Lateral Raises:

3 x 9 a 6 kg

DB Upright Rows:

3 x 8 a 12,5 kg

Arnold Presses:

3 x 11 a 17,5 kg

Reverse Pec Deck:

3 x 12 a 26 kg

Calves Presses:

3 x 12 a 130 kg

4-Crunches:

3 x 11 a BW

Crosstrainer:

20 min.

L3 Fb

236 kcal

[Zane]

Mandag 09.01.12.

Bridge:

1 x 65 sec. a BW

Rotator Cuff:

Indadfører 3 x 20 a 10 kg

Udadfører 3 x 20 a 5 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 22,5 kg

3 x 8 a 27,5 kg

BB Incline Bench Presses:

3 x 9 a 45 kg

DB Low Incline Flyes:

3 x 9 a 10 kg

Rope Pressdowns:

3 x 15 a 29 kg

EZ Lying Triceps Extensions:

3 x 9 a 35 kg

BB Wrist Curls:

3 x 12 a 32,5 kg

Swiss Crunches:

3 x 17 a BW

Treadmill:

40 min.

5,2 km/t

6% incline

402 kcal

[Zane]

Tirsdag 10.01.12.

Side Bridge:

1 x 30 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 10 a 30 kg

WG Pulldowns:

3 x 12 a 55 kg

NG Pulleyrows:

3 x 12 a 55 kg

EZ Standing Curls:

3 x 12 a 30 kg

DB Incline Curls:

3 x 9 a 10 kg

BB Reverse Curls:

3 x 10 a 20 kg

Hyper Extensions:

3 x 6 a 5 kg

Reverse Crunches:

3 x 17 a BW

Treadclimber:

30 min.

4 km/t

3 intv.

376 kcal

[Zane]

Torsdag 12.01.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 11 a 27,5 kg

Leg Presses:

3 x 12 a 75 kg

BB Romanian Deadlifts:

3 x 8 a 35 kg

DB Shrugs:

1 x 12 a 12,5 kg

1 x 12 a 17,5 kg

3 x 10 a 22,5 kg

DB Seated Lateral Raises:

3 x 10 a 6 kg

DB Upright Rows:

3 x 9 a 12,5 kg

Arnold Presses:

3 x 12 a 17,5 kg

Reverse Pec Deck:

3 x 12 a 27 kg

4-Crunches:

3 x 12 a BW

Crosstrainer:

20 min:

L4 Fb

250 kcal

[Zane]

Fredag 13.01.12.

Bridge:

1 x 70 sec. a BW

Rotator Cuff:

Indadfører 3 x 12 a 11 kg

Udadfører 3 x 12 a 6 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 22,5 kg

3 x 9 a 27,5 kg

BB Incline Bench Presses:

3 x 10 a 45 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Rope Pressdowns:

3 x 15 a 30 kg

EZ Lying Triceps Extensions:

3 x 10 a 35 kg

BB Wrist Curls:

3 x 15 a 32,5 kg

BB Reverse Wrist Curls:

3 x 15 a 32,5 kg

Swiss Crunches:

3 x 18 a BW

Treadmill:

40 min.

5,3 km/t

6% incline

402 kcal

[Zane]

Lørdag 14.01.12.

Side Bridge:

1 x 35 sec. a BW

DB Rent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 11 a 30 kg

WG Pulldowns:

3 x 8 a 57,5 kg

NG Pulleyrows:

3 x 8 a 57,5 kg

EZ Standing Curls:

3 x 6 a 32,5 kg

DB Incline Curls:

3 x 10 a 10 kg

BB Reverse Curls:

3 x 12 a 20 kg

Hyper Extensions:

3 x 7 a 5 kg

Reverse Curls:

3 x 18 a BW

Treadclimber:

30 min.

4 km/t

4 intv.

374 kcal

[Zane]

Mandag 16.01.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 12 a 27,5 kg

Leg Presses:

3 x 12 a 80 kg

BB Romanian Deadlifts:

3 x 9 a 35 kg

DB Shrugs:

1 x 12 a 12,5 kg

1 x 12 a 17,5 kg

3 x 12 a 22,5 kg

DB Seated Lateral Raises:

3 x 11 a 6 kg

DB Upright Rows:

3 x 10 a 12,5 kg

Arnold Presses:

3 x 6 a 20 kg

Reverse Pec Deck:

3 x 12 a 28 kg

Calves Presses:

3 x 15 a 130 kg

4-Crunches:

3 x 13 a BW

Crosstrainer:

20 min.

L4 Fb

261 kcal

[Zane]

Fredag 20.01.12.

Bridge:

1 x 75 sec. a BW

Rotator Cuff:

Indadfører 3 x 13 a 11 kg

Udadfører 3 x 13 a 6 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 22,5 kg

2 x 10 a 27,5 kg

1 x 8 a 27,5 kg

BB Incline Bench Presses:

3 x 10 a 45 kg

DB Low Incline Flyes:

3 x 10 a 10 kg

Rope Pressdowns:

3 x 15 a 31 kg

EZ Lying Triceps Extensions:

3 x 11 a 35 kg

BB Wrist Curls:

3 x 12 a 35 kg

Reverse Wrist Curls:

3 x 12 a 35 kg

Swiss Crunches:

3 x 19 a BW

Treadmill:

40 min.

5,5 km/t

6% incline

410 kcal

Edited January 20, 2012 by Zane

[Zane]

Lørdag 21.01.12.

Side Bridge:

1 x 35 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 12 a 30 kg

WG Pulldowns:

3 x 10 a 57,5 kg

NG Pulleyrows:

3 x 10 a 57,5 kg

EZ Standing Curls:

3 x 7 a 32,5 kg

DB Incline Curls:

3 x 11 a 10 kg

BB Reverse Curls:

3 x 10 a 22,5 kg

Hyper Extensions:

3 x 8 a 5 kg

Reverse Crunches:

3 x 19 a BW

Treadclimber:

30 min.

4 km/t

5 intv.

371 kcal

[Zane]

Søndag 22.01.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 6 a 30 kg

Leg Presses:

3 x 12 a 85 kg

BB Romanian Deadlifts:

3 x 10 a 35 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 10 a 25 kg

DB Seated Lateral Raises:

3 x 12 a 6 kg

DB Upright Rows:

3 x 11 a 12,5 kg

Arnold Presses:

3 x 7 a 20 kg

Reverse Pec Deck:

3 x 12 a 29 kg

Calves Presses:

3 x 12 a 135 kg

4-Crunches:

3 x 14 a BW

Crosstrainer:

20 min.

L5 Fb

254 kcal

[Zane]

Tirsdag 24.01.12.

Bridge:

1 x 80 sec. a BW

Rotator Cuff:

indadfører 3 x 14 a 11 kg

Udadfører 3 x 14 a 6 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 22,5 kg

3 x 10 a 27,5 kg

BB Incline Bench Presses:

3 x 11 a 45 kg

DB Low Incline Flyes:

3 x 11 a 10 kg

Rope Pressdowns:

3 x 15 a 32 kg

EZ Lying Triceps Extensions:

3 x 12 a 35 kg

BB Wrist Curls:

3 x 15 a 35 kg

BB Reverse Wrist Curls:

3 x 15 a 35 kg

Swiss Crunches:

3 x 20 a BW

Treadmill:

40 min.

5,5 km/t

6% incline

414 kcal

[Zane]

Onsdag 25.01.12.

Side Bridge:

1 x 35 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 8 a 32,5 kg

WG Pulldowns:

3 x 12 a 57,5 kg

NG Pulleyrows:

3 x 12 a 57,5 kg

EZ Standing Curls:

3 x 8 a 32,5 kg

DB Incline Curls:

3 x 12 a 10 kg

BB Reverse Curls:

3 x 11 a 22,5 kg

Hyper Extensions:

3 x 9 a 5 kg

Reverse Crunches:

3 x 20 a BW

Treadclimber:

30 min.

4 km/t

6 x max

378 kcal

Edited January 25, 2012 by Zane

[Zane]

Torsdag 26.01.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 7 a 30 kg

Leg Presses:

3 x 12 a 90 kg

BB Romanian Deadlifts:

3 x 12 a 35 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 11 a 25 kg

DB Seated Lateral Raises:

3 x 10 a 6,5 kg

DB Upright Rows:

3 x 12 a 12,5 kg

Arnold Presses:

3 x 8 a 20 kg

Reverse Pec Deck:

3 x 12 a 30 kg

Calves Presses:

3 x 15 a 135 kg

4-Crunches:

3 x 15 a BW

Crosstrainer:

20 min.

L5 Fb

275 kcal

[Zane]

Lørdag 28.01.12.

Bridge:

1 x 85 sec. a BW

Rotator Cuff:

Indadfører 3 x 15 a 11 kg

Udadfører 3 x 15 a 6 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 22,5 kg

3 x 11 a 27,7 kg

BB Incline Bench Presses:

3 x 12 a 45 kg

DB Low Incline Flyes:

3 x 12 a 10 kg

Rope Presdowns:

3 x 15 a 33 kg

EZ Lying Triceps Extensions:

3 x 10 a 37,5 kg

BB Wrist Curls:

3 x 10 a 37,5 kg

BB Reverse Wrist Curls:

3 x 10 a 37,5 kg

Swiss Crunches:

3 x 21 a BW

Treadmill:

40 min.

5,6 km/t

6% incline

415 kcal

[Zane]

Søndag 29.01.12.

Side Bridge:

1 x 40 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 10 a 32,5 kg

WG Pulldowns:

3 x 8 a 60 kg

NG Pulleyrows:

3 x 8 a 60 kg

EZ Standing Curls:

3 x 9 a 32,5 kg

DB Incline Curls:

3 x 6 a 12,5 kg

BB Reverse Curls:

3 x 12 a 22,5 kg

Hyper Extensions:

3 x 10 a 5 kg

Reverse Crunches:

3 x 21 a BW

Treadclimber:

30 min.

7 x max

374 kcal

[Zane]

Mandag 30.01.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 8 a 30 kg

Leg Presses:

3 x 12 a 95 kg

BB Romanian Deadlifts:

3 x 8 a 37,5 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 12 a 25 kg

DB Seated Lateral Raises:

3 x 11 a 6,5 kg

DB Upright Rows:

3 x 6 a 15 kg

Arnold Presses:

3 x 9 a 20 kg

Reverse Pec Deck:

3 x 12 a 31 kg

Calves Presses:

3 x 12 a 140 kg

4-Crunches:

3 x 16 a BW

Crosstrainer:

20 min.

L6 Fb

250 kcal

Fik solgt min lejlighed så hurtigt, at jeg er ved at pakke. Flytter ud om ca. 14 dage.

Får først min nye lejlighed den 1. april, så bor hos familie så længe.Der bliver nok ikke

så meget træning i centret, men så skal jeg cykle ca 35 km frem og tilbage på arbejdet så

jeg håber vinteren bliver meget kort

[Zane]

Onsdag 01.02.12.

Bridge:

1 x 90 sec. a BW

Rotator Cuff:

Indadfører 3 x 16 a 11 kg

Udadfører 3 x 16 a 6 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 22,5 kg

3 x 12 a 27,5 kg

BB Incline Bench Presses:

3 x 8 a 47,5 kg

DB Low Incline Flyes:

3 x 13 a 10 kg

Rope Pressdowns:

3 x 15 a 34 kg

EZ Lying Triceps Extensions:

3 x 11 a 37,5 kg

BB Wrist Curls:

3 x 12 a 37,5 kg

BB Reverse Wrist Curls:

3 x 12 a 37,5 kg

Swiss Crunches:

3 x 22 a BW

Treadmill:

40 min.

5,6 km/t

6% incline

407 kcal

[Zane]

Torsdag 02.02.12.

Side Bridge:

1 x 45 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 11 a 32,5 kg

WG Pulldowns:

3 x 9 a 60 kg

NG Pulleyrows:

3 x 9 a 60 kg

EZ Standing Curls:

3 x 10 a 32,5 kg

DB Incline Curls:

3 x 7 a 12,5 kg

BB Reverse Curls:

3 x 8 a 25 kg

Hyper Extensions:

3 x 11 a 5 kg

Reverse Crunches:

3 x 22 a BW

Treadclimber:

30 min.

4 km/t

7 x max.

374 kcal

[Zane]

Fredag 03.02.12.

Gulvtæppe:

3 x 15 a BW

Uni Leg Extensions:

3 x 9 a 30 kg

Leg Presses:

3 x 12 a 100 kg

BB Romanian Deadlifts:

3 x 9 a 37,5 kg

DB Shrugs:

1 x 12 a 15 kg

1 x 12 a 20 kg

3 x 8 a 27,5 kg

DB Seated Lateral Raises:

3 x 12 a 6,5 kg

DB Upright Rows:

3 x 7 a 15 kg

Arnold Presses:

3 x 10 a 20 kg

Reverse Pec Deck:

3 x 12 a 32 kg

Calves Presses:

3 x 15 a 140 kg

4-Crunches:

3 x 16 a BW

Crosstrainer:

20 min.

L6 Fb

264 kcal

[Zane]

Søndag 05.02.12.

Bridge:

2 x 60 sec. a BW

Rotator Cuff:

Indadfører 3 x 17 a 11 kg

Udadfører 3 x 17 a 6 kg

DB Bench Presses:

1 x 12 a 15 kg

1 x 12 a 25 kg

3 x 8 a 30 kg

BB Incline Bench Presses:

3 x 9 a 47,5 kg

DB Low Incline Flyes:

3 x 14 a 10 kg

Rope Pressdowns:

3 x 12 a 35 kg

EZ Lying Triceps Extensions:

3 x 12 a 37,5 kg

BB Wrist Curls:

3 x 10 a 40 kg

BB Reverse Wrist Curls:

3 x 10 a 40 kg

Swiss Crunches:

3 x 23 a BW

Treadmill:

40 min.

5,6 km/t

6% incline

404 kcal

[Zane]

Mandag 06.02.12.

Side Bridge:

1 x 45 sec. a BW

DB Bent Over Rows:

1 x 12 a 20 kg

1 x 12 a 25 kg

3 x 12 a 32,5 kg

WG Pulldowns:

3 x 10 a 60 kg

NG Pulleyrows:

3 x 10 a 60 kg

EZ Standing Curls:

3 x 11 a 32,5 kg

DB Incline Curls:

3 x 8 a 12,5 kg

BB Reverse Curls:

3 x 10 a 25 kg

Hyper Extensions:

3 x 12 a 5 kg

Reverse Crunches:

3 x 23 a BW

Treadclimber:

30 min.

4 km/t

7 x max

378 kcal