2 Gi kroppen den næring den trenger til den tid kroppen utnytter den best

3 Vanilje

2 En effektiv treningsøvelse for rygg

[20.08.12]

-Starter på siste uken før jeg må ta et par ukers treningsfri pga mandeloperasjon.
Tenkte jeg skulle gi jernet nå.

20.08.12
Leg Press:
100 kg x 12 reps (+30 pts)
100 kg x 12 reps (+30 pts)
100 kg x 12 reps (+30 pts)
100 kg x 12 reps (+30 pts)
100 kg x 10 reps (+29 pts)
100 kg x 10 reps (+29 pts)
Side Lateral Raise:
8 kg x 15 reps (+9 pts)
8 kg x 12 reps (+9 pts)
8 kg x 12 reps (+9 pts)
10 kg x 8 reps (+8 pts)
8 kg x 12 reps (+9 pts)
8 kg x 12 reps (+9 pts)
Triceps Pushdown:
75 kg x 15 reps (+25 pts)
75 kg x 11 reps (+24 pts)
75 kg x 12 reps (+24 pts)
75 kg x 12 reps (+24 pts)
Seated Leg Curl:
45 kg x 12 reps (+15 pts)
45 kg x 12 reps (+15 pts)
Hammer Dumbbell Curl:
14 kg x 12 reps (+19 pts)
14 kg x 12 reps (+19 pts)
14 kg x 12 reps (+19 pts)
14 kg x 12 reps (+19 pts)
Barbell Bench Press:
70 kg x 12 reps (+91 pts)
70 kg x 10 reps (+88 pts)
70 kg x 8 reps (+85 pts)
70 kg x 8 reps (+85 pts)
60 kg x 10 reps (+76 pts)
60 kg x 12 reps (+78 pts)
Seated Cable Row:
70 kg x 12 reps (+48 pts)
70 kg x 10 reps (+47 pts)
70 kg x 10 reps (+47 pts)
70 kg x 8 reps (+45 pts)
70 kg x 8 reps (+45 pts)
60 kg x 10 reps (+41 pts)
Crunch:
40 reps (+20 pts)
30 reps (+15 pts)
40 reps (+20 pts)
25 reps (+12 pts)

Notes:
Hadde greit med energi idag så fikk presset ut litt.

[17.08.12]

17.08.12
Barbell Bench Press:
95 kg x 5 reps (+109 pts)
95 kg x 5 reps (+109 pts)
95 kg x 3 reps (+87 pts)
Incline Dumbbell Flyes:
35 kg x 4 reps (+20 pts)
35 kg x 3 reps (+17 pts)
35 kg x 3 reps (+17 pts)
Barbell Deadlift:
60 kg x 4 reps (+59 pts)
80 kg x 2 reps (+59 pts)
100 kg x 1 reps (+64 pts)
110 kg x 5 reps (+136 pts)
110 kg x 4 reps (+124 pts)
110 kg x 4 reps (+124 pts)
Standing Barbell Shoulder Press:
55 kg x 4 reps (+75 pts)
55 kg x 4 reps (+75 pts)
55 kg x 4 reps (+75 pts)
Seated Cable Row:
85 kg x 5 reps (+50 pts)
85 kg x 4 reps (+46 pts)
Chin-Up:
3 reps || weighted || 15 kg (+25 pts)
3 reps || weighted || 15 kg (+25 pts)
3 reps || weighted || 15 kg (+25 pts)
Dips - Chest Version:
5 reps || weighted || 40 kg (+66 pts)
3 reps || weighted || 40 kg (+36 pts)
Leg Press:
160 kg x 4 reps (+35 pts)
160 kg x 4 reps (+35 pts)
160 kg x 4 reps (+35 pts)
Hammer Dumbbell Curl:
22.5 kg x 4 reps (+17 pts)
20 kg x 5 reps (+17 pts)

Notes:
Tung dag idag.

[13.08.12]

13.08.12
Leg Press:
90 kg x 12 reps (+28 pts)
90 kg x 12 reps (+28 pts)
90 kg x 12 reps (+28 pts)
Side Lateral Raise:
10 kg x 12 reps (+9 pts)
8 kg x 12 reps (+9 pts)
8 kg x 12 reps (+9 pts)
Triceps Pushdown:
70 kg x 15 reps (+23 pts)
70 kg x 11 reps (+22 pts)
Barbell Bench Press:
70 kg x 12 reps (+91 pts)
70 kg x 10 reps (+88 pts)
60 kg x 10 reps (+76 pts)
Seated Cable Row:
70 kg x 12 reps (+48 pts)
70 kg x 10 reps (+47 pts)
60 kg x 10 reps (+41 pts)
Hammer Dumbbell Curl:
14 kg x 12 reps (+19 pts)
10 kg x 15 reps (+19 pts)
Hanging Straight Leg Raise:
15 reps (+6 pts)
15 reps (+6 pts)

Notes:
Helt crappy form etter jobb idag så måtte skrape meg selv på trening. Mangel på søvn var nok årsaken. Halvdårlig økt før jeg drasset meg hjem igjen.

[11.08.12]

11.08.12
Barbell Bench Press:
100 kg x 3 reps (+94 pts)
100 kg x 3 reps (+94 pts)
100 kg x 3 reps (+94 pts)
Incline Dumbbell Flyes:
32.5 kg x 6 reps (+22 pts)
32.5 kg x 5 reps (+21 pts)
32.5 kg x 4 reps (+19 pts)
Barbell Deadlift:
60 kg x 4 reps (+59 pts)
80 kg x 2 reps (+59 pts)
100 kg x 1 reps (+64 pts)
130 kg x 2 reps (+124 pts)
120 kg x 3 reps (+126 pts)
120 kg x 3 reps (+126 pts)
Standing Barbell Shoulder Press:
55 kg x 4 reps (+75 pts)
55 kg x 4 reps (+75 pts)
55 kg x 3 reps (+66 pts)
Seated Cable Row:
85 kg x 4 reps (+46 pts)
85 kg x 4 reps (+46 pts)
Chin-Up:
4 reps || weighted || 15 kg (+36 pts)
3 reps || weighted || 15 kg (+25 pts)
3 reps || weighted || 15 kg (+25 pts)
Dips - Chest Version:
6 reps || weighted || 30 kg (+63 pts)
4 reps || weighted || 30 kg (+38 pts)
Leg Press:
160 kg x 3 reps (+31 pts)
160 kg x 3 reps (+31 pts)
160 kg x 3 reps (+31 pts)
Hammer Dumbbell Curl:
20 kg x 6 reps (+19 pts)
22.5 kg x 3 reps (+14 pts)

Notes:
Ok trykk på trening idag.

[09.08.12]

09.08.12
Leg Press:
100 kg x 8 reps (+28 pts)
100 kg x 8 reps (+28 pts)
Barbell Bench Press:
70 kg x 12 reps (+91 pts)
70 kg x 11 reps (+89 pts)
Seated Cable Row:
70 kg x 8 reps (+45 pts)
70 kg x 8 reps (+45 pts)
Machine Shoulder (Military) Press:
50 kg x 12 reps (+30 pts)
50 kg x 8 reps (+28 pts)
Side Lateral Raise:
10 kg x 12 reps (+9 pts)
10 kg x 7 reps (+8 pts)
Seated Calf Raise:
70 kg x 10 reps (+22 pts)
70 kg x 10 reps (+22 pts)
Barbell Curl:
30 kg x 8 reps (+17 pts)
30 kg x 6 reps (+16 pts)
Triceps Pushdown:
80 kg x 10 reps (+25 pts)
Barbell Incline Bench Press:
60 kg x 10 reps (+62 pts)
60 kg x 7 reps (+58 pts)
Wide-Grip Lat Pulldown:
60 kg x 12 reps (+39 pts)
60 kg x 11 reps (+38 pts)

Notes:

[07.08.12]

07.08.12
Leg Press:
80 kg x 12 reps (+26 pts)
80 kg x 12 reps (+26 pts)
80 kg x 10 reps (+25 pts)
80 kg x 12 reps (+26 pts)
80 kg x 10 reps (+25 pts)
80 kg x 10 reps (+25 pts)
Side Lateral Raise:
8 kg x 15 reps (+9 pts)
8 kg x 12 reps (+9 pts)
8 kg x 12 reps (+9 pts)
8 kg x 12 reps (+9 pts)
8 kg x 12 reps (+9 pts)
8 kg x 12 reps (+9 pts)
Barbell Curl:
24 kg x 14 reps (+17 pts)
24 kg x 12 reps (+17 pts)
24 kg x 15 reps (+17 pts)
24 kg x 10 reps (+16 pts)
Triceps Pushdown:
65 kg x 15 reps (+21 pts)
65 kg x 12 reps (+21 pts)
65 kg x 14 reps (+21 pts)
65 kg x 12 reps (+21 pts)
Seated Leg Curl: (for hamstrings)
40 kg x 15 reps (+15 pts)
40 kg x 14 reps (+14 pts)
40 kg x 14 reps (+14 pts)
40 kg x 12 reps (+14 pts)
Machine Chest Fly (Pec Deck):
45 kg x 15 reps (+16 pts)
45 kg x 12 reps (+15 pts)
45 kg x 10 reps (+15 pts)
45 kg x 12 reps (+15 pts)
45 kg x 10 reps (+15 pts)
45 kg x 10 reps (+15 pts)
Wide-Grip Lat Pulldown:
50 kg x 15 reps (+34 pts)
50 kg x 14 reps (+34 pts)
50 kg x 12 reps (+33 pts)
50 kg x 14 reps (+34 pts)
50 kg x 12 reps (+33 pts)
50 kg x 13 reps (+34 pts)
Seated Calf Raise:
65 kg x 12 reps (+21 pts)
65 kg x 12 reps (+21 pts)
Plank:
90 sec (+31 pts)

Notes:
Fornøyd med energinivået på dagens økt. Inntok 1 scoop craze

[06.08.12]

06.08.12
Leg Press:
80 kg x 15 reps (+27 pts)
80 kg x 14 reps (+26 pts)
80 kg x 12 reps (+26 pts)
80 kg x 12 reps (+26 pts)
Barbell Bench Press:
60 kg x 15 reps (+81 pts)
60 kg x 12 reps (+78 pts)
60 kg x 12 reps (+78 pts)
60 kg x 11 reps (+77 pts)
Seated Cable Row:
70 kg x 8 reps (+45 pts)
70 kg x 7 reps (+44 pts)
Side Lateral Raise:
8 kg x 15 reps (+9 pts)
8 kg x 12 reps (+9 pts)
8 kg x 10 reps (+8 pts)
8 kg x 10 reps (+8 pts)
Barbell Curl:
24 kg x 12 reps (+17 pts)
24 kg x 10 reps (+16 pts)
24 kg x 10 reps (+16 pts)
Triceps Pushdown:
65 kg x 12 reps (+21 pts)
65 kg x 12 reps (+21 pts)
65 kg x 12 reps (+21 pts)

Notes:
Hadde kun en knapp time å trene på idag før senteret stengte, så ble litt jall.

[21.07.12]

21.07.12
Barbell Bench Press:
90 kg x 6 reps (+107 pts)
100 kg x 3 reps (+94 pts)
90 kg x 5 reps (+101 pts)
Incline Dumbbell Flyes:
35 kg x 3 reps (+17 pts)
30 kg x 6 reps (+22 pts)
30 kg x 6 reps (+22 pts)
Barbell Deadlift:
60 kg x 4 reps (+51 pts)
80 kg x 2 reps (+51 pts)
100 kg x 1 reps (+56 pts)
130 kg x 2 reps (+108 pts)
120 kg x 3 reps (+111 pts)
120 kg x 3 reps (+111 pts)
Standing Barbell Shoulder Press:
60 kg x 3 reps (+71 pts)
60 kg x 3 reps (+71 pts)
50 kg x 6 reps (+81 pts)
Seated Cable Row:
80 kg x 6 reps (+49 pts)
80 kg x 6 reps (+49 pts)
Chin-Up:
5 reps || weighted || 10 kg (+34 pts)
5 reps || weighted || 10 kg (+34 pts)
5 reps || weighted || 10 kg (+34 pts)
Dumbbell Lying Rear Lateral Raise:
14 kg x 4 reps (+14 pts)
14 kg x 4 reps (+14 pts)
Barbell Curl:
40 kg x 4 reps (+16 pts)
40 kg x 3 reps (+14 pts)
Dips - Chest Version:
6 reps || weighted || 20 kg (+47 pts)
6 reps || weighted || 20 kg (+47 pts)
Leg Press:
150 kg x 5 reps (+36 pts)
150 kg x 4 reps (+33 pts)

Notes:
Tung økt idag

[19.07.12]

19.07.12
Leg Press:
100 kg x 6 reps (+26 pts)
100 kg x 6 reps (+26 pts)
Barbell Bench Press:
70 kg x 10 reps (+88 pts)
70 kg x 8 reps (+85 pts)
Barbell Curl:
30 kg x 7 reps (+17 pts)
Triceps Pushdown:
80 kg x 8 reps (+24 pts)
Barbell Incline Bench Press:
60 kg x 7 reps (+58 pts)
60 kg x 7 reps (+58 pts)
Wide-Grip Lat Pulldown:
60 kg x 10 reps (+38 pts)
60 kg x 8 reps (+36 pts)
Seated Cable Row:
70 kg x 8 reps (+45 pts)
70 kg x 7 reps (+44 pts)
Plank:
90 sec (+31 pts)
Machine Shoulder (Military) Press:
50 kg x 8 reps (+28 pts)
50 kg x 7 reps (+27 pts)
Side Lateral Raise:
10 kg x 10 reps (+9 pts)
10 kg x 8 reps (+8 pts)
Seated Calf Raise:
70 kg x 8 reps (+21 pts)
70 kg x 9 reps (+21 pts)

Notes:
Lett økt idag

[17.07.12]

17.07.12
Leg Press:
70 kg x 15 reps (+25 pts)
70 kg x 15 reps (+25 pts)
70 kg x 12 reps (+24 pts)
70 kg x 12 reps (+24 pts)
70 kg x 12 reps (+24 pts)
Seated Leg Curl:
35 kg x 20 reps (+14 pts)
40 kg x 14 reps (+14 pts)
40 kg x 12 reps (+14 pts)
Barbell Bench Press:
60 kg x 15 reps (+81 pts)
60 kg x 12 reps (+78 pts)
60 kg x 12 reps (+78 pts)
Side Lateral Raise:
8 kg x 15 reps (+9 pts)
8 kg x 13 reps (+9 pts)
8 kg x 12 reps (+9 pts)
8 kg x 14 reps (+9 pts)
Seated Calf Raise:
60 kg x 15 reps (+20 pts)
60 kg x 15 reps (+20 pts)
60 kg x 15 reps (+20 pts)
Barbell Curl:
24 kg x 15 reps (+17 pts)
24 kg x 10 reps (+16 pts)
20 kg x 15 reps (+16 pts)
20 kg x 12 reps (+16 pts)
Triceps Pushdown:
65 kg x 15 reps (+21 pts)
65 kg x 12 reps (+21 pts)
65 kg x 15 reps (+21 pts)
65 kg x 12 reps (+21 pts)
Barbell Incline Bench Press:
40 kg x 15 reps (+48 pts)
40 kg x 15 reps (+48 pts)
Wide-Grip Lat Pulldown:
40 kg x 20 reps (+31 pts)
50 kg x 14 reps (+34 pts)
50 kg x 12 reps (+33 pts)
45 kg x 15 reps (+32 pts)
45 kg x 15 reps (+32 pts)

Notes:

[16.07.12]

16.07.12
Leg Press:
60 kg x 20 reps (+24 pts)
70 kg x 15 reps (+25 pts)
70 kg x 15 reps (+25 pts)
70 kg x 15 reps (+25 pts)
70 kg x 15 reps (+25 pts)
Seated Leg Curl:
40 kg x 15 reps (+15 pts)
35 kg x 15 reps (+13 pts)
30 kg x 15 reps (+12 pts)
30 kg x 15 reps (+12 pts)
30 kg x 15 reps (+12 pts)
Barbell Bench Press:
60 kg x 15 reps (+81 pts)
60 kg x 12 reps (+78 pts)
50 kg x 15 reps (+69 pts)
Seated Cable Row:
55 kg x 15 reps (+40 pts)
55 kg x 15 reps (+40 pts)
55 kg x 15 reps (+40 pts)
55 kg x 15 reps (+40 pts)
55 kg x 15 reps (+40 pts)
Side Lateral Raise:
6 kg x 18 reps (+9 pts)
6 kg x 15 reps (+9 pts)
Seated Calf Raise:
60 kg x 15 reps (+20 pts)
60 kg x 15 reps (+20 pts)
60 kg x 15 reps (+20 pts)
60 kg x 15 reps (+20 pts)
60 kg x 15 reps (+20 pts)
Barbell Curl:
20 kg x 16 reps (+16 pts)
20 kg x 15 reps (+16 pts)
20 kg x 16 reps (+16 pts)
Triceps Pushdown:
55 kg x 20 reps (+19 pts)
65 kg x 15 reps (+21 pts)
65 kg x 16 reps (+22 pts)
Barbell Incline Bench Press:
40 kg x 15 reps (+48 pts)
40 kg x 15 reps (+48 pts)

Notes:
Litt småuggen under økten, kan ikke si jeg gleder meg til morgendagens som er omtrent samme.

Har vært en tur i Tyrkia.
Fint lite trening, lite proteiner og litt mye karber. Spiste riktignok biff omtrent hver dag, men de stykkene er nok ikke mer enn 150-200g eller noe.


Hadde med med boken til Lyle, U.D 2.0 på ipadden som jeg fikk lest igjennom så tenkte å prøve ut det litt fremover.
Glykogentømningsøkten idag var hard!