Treningslogg jente

[Hws]

Dagens økt:

Markløft:
2x12 (70kg)
2x6 (85kg)
2x4 (95kg)
2x2 (100kg)
2x1 (110kg)

Chins:
2x6
2x4
2x2 (smalt grep)

Stående roing:
3x10 (40kg)
2x10 (40kg) anna grep
1x8 (50kg)

Sittende roing:
1x12 (6)
1x8 (8)

Nedtrekk:
1x8 (87.5)
2x8 (75,5)

Sittende roing m kabel, smalt:
1x12 (50)
2x12 (55)

Rollouts:
3x6

Captains chair:
2x12

[Hws]

Dagens økt:

Knebøy:
4x6 (70kg)
3x2 (65kg) Frontbøy
3x1 (70kg) Frontbøy

Markløft:
3x4 (80kg) m. stopp

Beinpress:
2x12 (69)

Lårcurl:
2x12 (5) bakside
2x12 (6) fremside

Planken:
2x1min (25sek pause)

Rollouts:
3x6
1x8

Captains chair:
1x12
1x10 (strak)

Strake situps:
3x10

[Hws]

Dagens økt:

Benkpress:
3x6 (40kg)
1x6  (42,5kg)

Skråbenk m hantell:
3x8 (15kg)

Crossover:
2x12 (25)
1x12 (20)

Brystpress:
3x12 (5)

Flyes, maskin:
3x10 (15,9kg)

Dips:
3x8

Franskpress kabel:
2x12 (20)

Bicepscurl:
3x6 (23kg)
3x 4korte nede + 4korte oppe + 4vanlige (18kg)

Bicepscurl kabel:
2x12 (20)

[12345---]

Bra løft på deg (y)

[Hws]

Dagens økt:

Knebøy:
4x4 (75kg)
3x2 (60kg) frontbøy
2x1 (70kg) frontbøy
1x1 (60kg) frontbøy

Markløft:
4x4 (80kg) m stopp

Beinpress:
2x12 (69lbs)

Lårcurl:
2x12 (6) Bakside
2x12 (6) fremside

Planken:
2x1min (30sek pause)

Captains chair strak:
2x12

Strak situps:
3x10

[Hws]

Dagens økt:

benkpress:
4x4 (45kg)
1x1 (50kg)

Skråbenk:
2x8 (17,5kg)
1x10 (15,5kg)

Crossover kabel:
1x8 (25)
1x10 (20)
1x12 (20)

Brystpress:
3x12 (5)

Flyes, maskin:
3x12 (15,9kg)

Dips:
3x8

Franskpress:
2x12 (30)
2x12 (30) nedover

Bicepscurl:
4x3 (25,5kg)
1x10 (19,5kg)
2x10 (18kg)

Hammercurl:
2x10 (8kg)

[Hws]

Dagens økt:

Markløft:
2x12 (70kg)
2x8 (80kg)
2x6 (90kg)
2x4 (95kg)
2x2 (100kg)
1x1 (110kg)
1x1 (115kg)

Nakkeløft:
3x10 (70kg)

Nedtrekk:
3x10 (75)

Chins:
1x6
2x4
2x4 (smalt grep)
1x2

Stående roing:
3x10 (40kg)

sittenderoing:
2x12 (6,5)
1x6 (8,5)

Sittenderoing m kabel:
3x12 (50)

Sidehev:
3x10 (6kg)

[Jokke101]

Fantastisk;) God form

[Hws]

Dagens økt:

Knebøy:
4x10 (60kg)
1x2 (60kg) Frontbøy
2x2 (62,5kg) frontbøy
3x1 (70kg) frontbøy

Markløft:
3x4 (85kg) m stopp
1x4 (90kg)

Beinpress:
2x12 (69)

lårcurl bakside:
2x12 (6)

Planken:
2x1min - 30 sek pause

Rollouts:
3x8

Captainschair:
2x12

strak situps:
3x10

[Hws]

Dagens økt:

Benkpress:
4x10 (47,5kg)
1x1 (51kg)
1x1 (55kg) ny pers!

Skråbenk:
2x12 (15,5kg)

Crossover kabel:
3x12 (20)

Brystpress:
2x12 (8,5)

Flyes, maskin:
3x12 (15,9kg)

Dips:
1x8
2x10

Franskpress kabel:
1x12 (25)
1x12 (20)

Bicepscurl:
3x4 (27,5kg)
2x12 (15kg) Smalt vertikalt grep

Scottcurl:
1x6 (10kg)
2x6 (8kg)

[Hws]

Dagens økt:

Markløft:
2x12 (75kg)
2x8 (85kg)
2x6 (90kg)
2x4 (97,5kg)
2x2 (105kg)
1x1 (117,5kg)
1x1 (110kg)

Chins:
2x6
2x4
2x2 smalt grep

Nedtrekk:
2x12 (65lbs)
1x12 (75lbs)

Sittende roing:
2x12 (30kg)
1x12 (35kg)

Sittende roing m kabel:
3x12 (55lbs)

militærpress:
1x10 (30kg)
2x8 (30kg)

Skulderpress m1arm:
3x8 (10kg)

Sidehev maskin:
3x10 (20kg)

[Hws]

Dagens økt: 

Knebøy:
4x4 (75kg)
2x2 (80kg)
1x1 (90kg)
1x2 (65kg) Frontbøy
2x2 (60kg) Frontbøy

Markløft:
1x6 (80kg)
3x6 (85kg)

Beinpress:
2x12 (61)
2x12 (69)

Lårcurl:
2x12 (5,5) bakside
2x12 (6,5) fremside

Planken:
2x1min10sek (30sek pause)

Side crunch:
2x10

Captains chair:
2x12

[Hws]

Dagens økt:

Benkpress:
4x8 (40kg)

Skråbenk:
2x12 (15,5kg)

Crossover kabel:
3x10 (20)

Brystpress:
3x12 (6)

Flyes maskin:
3x10 (15,9kg)

Dips:
3x10

Franskpress kabel:
2x12 (25)

Interval

[Hws]

Treningsøkten i går:

Markløft :
3x3 (105kg)

Chins:
2x6
2x4
2x2

Nedtrekk:
3x6 (100)

Stående roing :
3x10 (45kg)
3x10 (40kg)

Sittende roing:
3x12 (60)

Militærpress:
3x10 (25kg)

Sidehev:
3x10 (6kg)

[Hws]

01.07.2013
Dingjastyle

supersett:
Benkpress: 2x5 (40kg) + 5 armhevinger
Benkpress:3x6 (40kg) + 6 armhevinger
Benkpress:1x10 (40kg) + 10 armhevinger

Dips:
1x12

Franskpress:
3x10 (10kg)
1x10 (15kg)

Militærpress:
1x10 (30kg) støt
2x10 (20kg)