th0mas Posted September 7, 2011 Author Report Share Posted September 7, 2011 (edited) Tirsdag 060911HVILE + havde lidt sygdom i kroppen.Onsdag 070911Havde egentlig besluttet mig for en træningsfri dag pga. sygdom, men til aften havde jeg det så godt at jeg tog afsted.Squat: 10 x 50 kg8 x 60 kg 5 x 70 kg 5 x 75 kg 5 x 80 kg Press:10 x 30 kg 8 x 35 kg 5 x 40 kg 5 x 42,5 kg 4 x 45 kg - skulle have været 5BOR:10 x 45 kg 8 x 50 kg 5 x 55 kg 5 x 57,5 kg 5 x 60 kg Dips: 3 x 8 x BW DB rear laterals: 2 x 15 x 5 kg * første gang jeg kører denEZ skull crusher:2 x 15 x 20 kg DB curls:2 x 15 x 12 kg Edited September 9, 2011 by th0mas Quote Link to comment Share on other sites More sharing options...
th0mas Posted September 8, 2011 Author Report Share Posted September 8, 2011 080911På Atletion AarhusSprints1 x 150 m + 5 x 100 m. ~ 90%2-3 min. pause Quote Link to comment Share on other sites More sharing options...
th0mas Posted September 9, 2011 Author Report Share Posted September 9, 2011 Nu må jeg fandme holde mig til et program i længere tid af gangen!!! Derfor efter megen overvejelse, afprøvelse osv., har jeg besluttet mig for at prøve Greyskull LP. Dette program tiltaler mig fordi at man dels squatter en del + at man ikke er låst af en fast rep-range på sidste sæt. Ligeledes skifter man mellem press og BP hver gang. Fredag 090911Squat: opv. 2 x 5 x 90 kg 7 x 90 kg - der var nok til et par stykker mere BP: opv. 2 x 5 x 62,5 kg 10 x 62,5 kg - OK Pull ups: 4 x 6 x BW Face pulls: 3 sæt DB curls 2 x 10 x 14 kg Machine crunch: 3 x 12 x 35 kg Planke: 3 x 45 sek., 15 sek. pause Quote Link to comment Share on other sites More sharing options...
th0mas Posted September 12, 2011 Author Report Share Posted September 12, 2011 (edited) Mandag 120911GREYSKULL LPCross-trainer: 5 min. ~ 60 kcalSquat: opv. 2 x 5 x 92,5 kg 7 x 92,5 kg REP PRPress:opv.2 x 5 x 37,5 kg 7 x 37,5 kg Chins: 8 x BW 3 x 5 x 5 kg 6 x BW A1 DB shrugs:3 x 10 x 28 kg A2 DB rear laterals: 10 x 6 kg, 2 x 8 x 6 kg.B1 Machince crunch: 3 x 12 x noget B2 Hypers: 3 x 10 x BW Edited September 12, 2011 by th0mas Quote Link to comment Share on other sites More sharing options...
th0mas Posted September 13, 2011 Author Report Share Posted September 13, 2011 Tirsdag 130911Interval-løb4 x 400 m. + 1:30 min restOpv. 1-1,5 km 4 x 400 m. |1:19| |1:13| |1:18| |1:21| Nedk. 1,27 km Quote Link to comment Share on other sites More sharing options...
th0mas Posted September 14, 2011 Author Report Share Posted September 14, 2011 (edited) Onsdag 140911Cross-trainer 5 min ~ 60 kcal DL: opv. 2 x 5 x 105 kg 7 x 105 kg REP PRBP: opv. 2 x 5 x 65 kg 8 x 65 kg Seated rows: 4 x 10 x 40 kg. EZ curls: 3 x 8 x 28 kg DB Side bend: 3 x 10 x 26 kg. Machine total abdominals: 3 sæt Edited September 14, 2011 by th0mas Quote Link to comment Share on other sites More sharing options...
th0mas Posted September 16, 2011 Author Report Share Posted September 16, 2011 Torsdag 150911HVILE Fredag 160911GRESKULL LPCross-trainer 5 min.Squat: opv. 2 x 5 x 95 kg. 7 x 95 kg. REP PRPress:opv. 2 x 5 x 40 kg 6 x 40 kg Chins: 8 x BW 6, 5, 5 x 5 kg 6 x BW A1 Facepulls: 3 x 10 x 12,5 kg A2 Hanging leg raises:3 x 10 x BW Planke: 2 x 60 sek. 1 x 30 kg 30 sek hvile Quote Link to comment Share on other sites More sharing options...
th0mas Posted September 17, 2011 Author Report Share Posted September 17, 2011 Lørdag 170911Sprints på Atletion 4 x 100m - 2-3 min. pause 2 x 80 m. - 1:30 min. pause1 x 60 m. - 1:30 min pauseGod omgang! Quote Link to comment Share on other sites More sharing options...
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