Legpress:
93kg x 10x3

Markløft:
70kg x 10/8/8

Foroverbøyd roing:
50kg x 10x3

Benkpress:
50kg x 10x3

(tirsdag)
jogget 10 min

Benkpress:
72,5kg x 5x5

Foroverbøyd roing:
42,5kg x 10x3

Legpress:
86kg x 10x3

Skulderpress m/hantler
17,5kg x 10x3

Benkpress:
70kg x 5/5/6/5/5

Markløft:
60kg x 10/10/8

Foroverbøyd roing:
40kg x 10x3

Legpress:
59kg x 10x3

skulderpress m/hantler:
17,5kg x 10x3

Mage:
Planke 2x10

rask jogging: 10 min

sittende roing:
52kg x 10x3

legpress:
93kg x 10x3

Benkpress:
60kg x 10x3

skulderpress(m/manualer)
15kg x 12x3

Mage
plankeøvelse, 3x10sek

Legpress:
45kg x 10
82kg x 10x3

Benkpress:
40kg x 10
50kg x 10
60kg x 10
70kg x 10
80kg x 8

roing i maskin:
42kg x 10x3

rygghev:
10x2

sidemage:
45kg 12x3

mage:
45kg 12x3

Skulderpress i maskin:
32kg x 10
36kg x 10

Fredagens trening:

jogge. 10 min

Benkpress:
40kg x 10
50kg x 8
60kg x 8
70kg x 8
80kg x 8

Sittende roing:
39kg x 10
45kg x 10
59kg x 10

Legpress:
39kg x 10
49,6kg x 10
59kg x 10
66kg x 10
73kg x 10
79kg x 10

Skulderpress i maskin:
32kg x 10
36kg x 10
41kg x 10

Magemaskin:
45kg  3x10

jogget:10min

sittende roing:
52kg x 10x3

benkpress:
65kg x 5x5

legpress:
73kg x 5x5

militærpresspress:
40 x 12x2

rotary torso:
41kg x 12x3

situpsmaskin:
41kg x 12x3

jogget:10min

benkpress:
65kg x 5x5

legpress:
73kg x 5x5

sittende roing:
52kg x 10x3

skulderpress:
17,5 x 12x2

rotary torso:
41kg x 12x3

jogget:10min

benkpress:
60kg x 10/10/10

sittende roing:
52kg x 10/10/10

legpress:
54,3kg x 10/10/10

Legcurl:
39kg x 10/10

skulderpress:
17,5 x 12/12

rotary torso:
41kg x 10/10

rygghev:
10/10

triceps nedtrekk:
23kg x 10/10

situpsmaskin:
32kg x 12/12/12

benkpress
92,5kg x 3/3/3

militærpress
47,5kg x 5/5

Markløft
120kg x 5/5/5

liggende roing
70kg x 5/5/5

benkpress
92,5kg x 4/4/3

Markløft
120kg x 5/5/4

militærpress
50kg x 5/3/5

liggende roing
65kg x 5/4/4

hip-thrust
50kg x 1 x 5

Benkpress:
87,5kg x 5/4/5

Markløft:
115kg x 5/5/5

Militærpress:
47,5kg x 5/5/5

Litt knebøytrening/teknik

Hantelstøt:
20kg x 5

En arms roing:
17,5 x 10/10/10/10

benkpress
82,5kg x 3 x 5

Markløft
110kg x 5/3/5

militærpress
45kg x 3 x 5

muscle-cleans
40kg x 3 x 5

hip-thrust
30kg x 3 x 5

liggende roing
60kg x 5 x 5

ja prøvde meg litt med trening i går etter å ha vært dårlig siden sist trening. (9.april)

Benkpress:
70kg x 5
81kg x 5
91kg x 5

Flyes:
8,5kg x 12/12/12

Skulderpress:
8,5kg x 12
17,5kg x 12/12

Pushups:
8/5

Markløft:
91kg x 5
105kg x 5
119kg x 7

Foroverbøyd roing:
60kg x 10
70kg x 10
+ Omvendt grep:x 5

Stangcurl:
25kg x 10/9
Hantelcurl:
12,5kg x 8
8,5kg x 10

Foroverbøyd sidehev:
8,5 x 12/12