Øvre dal. loggbok

[ØvreDal]

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

[ØvreDal]

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

[ØvreDal]

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

[ØvreDal]

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

[ØvreDal]

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

[ØvreDal]

(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

[ØvreDal]

Legpress:
93kg x 10x3

Markløft:
70kg x 10/8/8

Foroverbøyd roing:
50kg x 10x3

Benkpress:
50kg x 10x3