Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 (edited) 10/6-2013 (mandag)BenBack squat5 x 80kg5 x 80kg5 x 80kg5 x 80kg5 x 80kgPistols5/55/5BB curl10 x 35kg10 x 35kg10 x 35kg8 x 35kg Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 (edited) 11/6-2013 (tirsdag)SkulderHandstand walk1 - 12m2 - 7m3 - 18m4 - 17m5 - 5mBagskulder(lille band)5 x 10repsBB press(smith machine)10 x 50kg12 x 50kg12 x 50kg10 x 50kgSide raises(bænk)10/10 x 8kg9/9 x 9kg10/10 x 9kgLow pulley cable lateraldropset15/15 6,25kg12/12 3,75kgdropset15/15 6,25kg15/15 3,75kgdropset15/15 6,25kg20/20 3,75kg(benbøj) Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 (edited) 12/6-2013 (onsdag)Bikefit fatburner19,4km458kcalder var godt nok ikke meget i bones idag..tror ikke jeg har fået nok kulhydrater de sidste dage :/plejer at cykle ca 25km til spinning Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 (edited) 13/6-2013 (torsdag)Rest day! Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 18, 2013 Author Report Share Posted June 18, 2013 (edited) 14/6-2013 (fredag)BrystFlad bænkpress (bredt)6 x 80kg6 x 80kg6 x 80kg dropset10 x 60kgIncline DB press10 x 26kg12 x 26kg12 x 26kgTricepsPull downs (rope)8+5 x 25kg7+5 x 25kg8+5 x 25kgCable kick backs12/12 x 5kg12/12 x 5kg12/12 x 5kg dropset10/10 x 2,5kgEftermiddag2timers sten flytning ude ved daddy ''brolægning'' Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 18, 2013 Author Report Share Posted June 18, 2013 (edited) 15/6-2013 (lørdag)Rest day!Hangover... Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 18, 2013 Author Report Share Posted June 18, 2013 (edited) 16/6-2013 (søndag)RygPull ups10 x 5 + BWChin ups5 x 5 + BWskulle have dødløftet men havde lidt ondt i lænden, så må venter til næste gang..BicepsEz bar10 x 25kg10 x 25kg10 x 25kgConcentratede6/6 x 16kg6/6 x 16kg7/8 x 16kgLow pulley rope curls12 x 20kg12 x 20kg10 x 20kg dropset12 x 12,5kg Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 18, 2013 Author Report Share Posted June 18, 2013 17/6-2013 (mandag)SkulderSkulder press10 x 40kg10 x 40kg10 x 40kg10 x 40kg10 x 40kgFront raises12/12 x 10kg11/11 x 10kg12/12 x 10kgBehind neck press(machine)12 x 20kg12 x 22,5kg10 x 25kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 18, 2013 Author Report Share Posted June 18, 2013 (edited) 18/6-2013 (tirsdag)BicepsBB curls12 x 30kg10 x 30kg10 x 30kgDB curl8/8 x 14kg8/8 x 14kg8/8 x 14kgTricepsSkullcrusher12 x 25kg12 x 25kg12 x 25kgved ikke hvad stangen vejer?Press down (^)12 x 30kg12 x 30kg12 x 30kgOne armed(reverse)10/10 x 10kg10/10 x 10kg10/10 x 10kgEftermiddagInterval løb1000m x 3 - 4min rest mellem hver runde1 - 03,372 - 04,023 - 04,07 Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 20, 2013 Author Report Share Posted June 20, 2013 19/6-2013 (onsdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 20, 2013 Author Report Share Posted June 20, 2013 20/6-2013 (torsdag)3km rowTime. 11,21holdte den på omkring 1:50 - 1:55BrystIncline bænk8 x 70kg8 x 70kg8 x 70kgChest press(machine)15 x 70kg12 x 70kg8 x 70kgCoreLeg twist10104 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 24, 2013 Author Report Share Posted June 24, 2013 21/6-2013 (fredag)Hold træning i CrossFit by the Mill med Kevin8mins amrep8 burpee pullups8 pistols8 DU's1min rest6mins amrep6 handstand pushups6 sit-ups6 wall balls1min rest4mins amrep4 dødløft 120kg4 pushups4 back extensionsA = 5 + 6 + 0 + 0B = 5 + 6 + 6 + 0C = 4 + 0 + 0 + 0Det gik fint selvom jeg ikke har crossfittet et stykke tid.Det er første gang jeg træner i møllen, det er rigtigt godt sted, med rigtigt fint udstyr! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 24, 2013 Author Report Share Posted June 24, 2013 22/6-2013 (lørdag)Rest day!2timers telt op sætning til jeanette's studentergilde! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 24, 2013 Author Report Share Posted June 24, 2013 23/6-2013 (søndag)Restday!5-6timers brolægning med daddy. Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 1/7-2013 (mandag)1 km lunt5 x 100m sprint på naurvej 9.4% stigning1 km lunt Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 2/7-2013 (tirsdag)Rest day Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 3/7-2013 (onsdag)4km løbraskgang Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 4/7-2013 (torsdag)Back squat5 x 80kg5 x 80kg5 x 80kg5 x 80kg5 x 80kgOTM 9minPower snatch5 x 50kg x 33 x 60kg x 31 x 70kg x 3Power clean5 x 65kg x 33 x 75kg x 31 x 85kg x 3BB curls10 x 35kg10 x 35kg10 x 35kg8 x 35kg8 x 35kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 5/7-2013 (fredag)Rest day Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 6/7-2013 (lørdag)2km C2 row07.40Bænk press8 x 70kg10 x 70kg10 x 70kg8 x 70kgIncline DB press8 x 30kg8 x 30kg8 x 30kg8 x 30kgPress Down ^6 x 35kg8 x 35kg8 x 35kgDips10 x BW10 x BW10 x BWCable kickbacks 5kg12/1212/1212/12 dropset 2,5kg10/10 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 7/7-2013 (søndag)Pullups5 x BW5 x BW5 x BW5 x BW5 x BWBend over rows10 x 60kg10 x 60kg10 x 60kgRow pulley V10 x 45kg10 x 45kg10 x 45kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 8/7-2013 (mandag)Bikefit energy25,3km703kcalDB curls8/8 x 16kg8/8 x 16kg8/8 x 16kgEz bar 25kg + stang1088 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 9/7-2013 (tirsdag)Rest day Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 10/7-2013 (onsdag)Skulder press(Smith) Front10 x 50kg12 x 50kg10 x 50kg10 x 50kgCable upright rows15 x 25kg15 x 25kg15 x 25kgCable laterals12/12 x 6kg12/12 x 6kg12/12 x 6kg dropset 3,5kg12/12DB shrugs15 x 32kg15 x 32kg15 x 32kgskullcrusher 25kg + stang121212Press Down(One armed)10/10 x 10kg12/12 x 10kg12/12 x 10kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 11/7-2013 (torsdag)5km C2 rowTime. 19.12 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.