Mandag 06/12-10Litt stimuli
med moderat energi
Biceps curl (dumbbell)12 kg – 14/10/10
Press (dumbbell, incline)1 x 10 x 22 kg
1 x 10 x 24 kg
1 x 8 x 24 kg
Squat1 x 10 x 60 kg
1 x 10 x 80 kg
1 x 3 x 100 kg
1 x 6 x 110 kg
1 x 3 x 130 kg
Biceps curl (EZ bar --> 10/15 kg?)
+ 10 kg – 12/12/10
Hanging leg raise6/6/5 approx.
Cable crunch2 x 10 x 45.5 kg (max on the thing I used)
Tirsdag 14/12-10Warm-up: Treadmill 1.6 km 9 minutes
Dips: 2x10 (+ 22.5 kg)
Squat: 8 x 60 kg | 8 x 80 kg | 5 x 100 kg | 7 x 120 kg | 5 x 130 kg
Deadlift: 12 x 60 kg, 10 x 90 kg, 10 x 100 kg
--> T-Bar Rows: 3 x 8 x 60 kg
Bench Press: 10 x 40 kg | 10 x 60 kg | 6 x 70 kg | 2 x 5 x 80 kg
Biceps Curl (Dumbbell): 4 x 10/10/8/6 x 12 kg
Barbell Rows: 2 x 10 x 60 kg
Crunches: ~
Ab Roller: 8ish
Comment: Good workout.
http://treningsfysiolog.files.wordpress.com/2010/06/squats_vs_deadlifts1.jpgTorsdag 23/12-10Warm-up: Treadmill ~1 km
Squat: 10 x 60 kg | 10 x 80 kg | 14 x 100 kg | 11 x 110 kg
DB Press: 8 x 20 kg | 10 x 20 kg | 10 x 22.5 kg
Bench Press: 10 x 40 kg | 10 x 50 kg …
DB Biceps Curl: 15 x 10 kg | 12 x 10 kg | 7 x 12.5 kg
Deadlift: 10 x 60 kg | 10 x 80 kg …
Cable Row (sitting): 4 x 10 x half / half / whole / whole (setting 7 vs. setting 15)
Crunches: 4 x 12 …
DB Biceps Curl: 3 x 10 x 10 kg
Søndag 26/12-10Warm-up: Treadmill 10 min 10-14 km/h
Squat: 10 x 60 kg | 10 x 80 kg | 10 x 100 kg | 8 x 110 kg | 6 x 120 kg
Overhead Press: 10 x 40 kg | 6 x 50 kg | 5 x 52.5 kg
Deadlift: 10 x 60 kg | 10 x 80 kg | 10 x 100 kg | 10 x 110 kg | 4 x 120 kg
Nedtrekk: 8 x 60? kg | 2 x 10 x 60? Kg
Pull-ups: 4/6 …
Biceps Curl (DB): 3 x 12 x 10 kg
Triceps (DB) standing 2-hand: 10 x 15 kg | 10 x 20 kg <-- Click, click
Leg Press: 10 x 170 kg | 10 x 210 kg
Comment: Klikke-lyd fra albuen av og til ved 90+
o triceps... Har vært slik under push-ups så lenge jeg kan huske. Real annoying.