Treningslogg jente

[Hws]

30.07.2013 Dingja style

Benkpress:
4x8 (40kg)
1x1 (50kg)
1x8 (40kg) + 8 armhevinger
2x5 (40kg) + 5 armhevinger

Stangcurl:
1x10 (15kg)
2x21 (15kg) 7korte nede 7 korte oppe 7 vanlig

[Hws]

05.08.13

Markløft:
1x12 (70kg)
2x8 (85kg)
2x6 (92,5kg)
2x4 (105kg)
2x2 (115kg)
1x1 (120kg)
1x1 (90kg)

Chins:
2x6
2x4
2x2

Stangroing:
3x6 (50kg)
3x10 (40kg)

Nedtrekk:
3x10 (75lbs)

Sittende roing smalt:
3x10 (50lbs)

Militærpress:
2x10 (30kg)
1x10 (25kg)

Skulderpress m hantel:
3x10 (7kg)

Side crunch mage:
3x10

[Hws]

Dagens økt:

Knebøy:
3x6 (75kg)
1x1 (80kg)
3x1 (85kg)
1x5 (60kg) frontbøy
1x5 (55kg) frontbøy
1x5 (50kg) frontbøy
3x1 (70kg) frontbøy

Markløft:
1x1 (70kg)
1x1 (80kg)
1x1 (90kg)
1x1 (100kg)
1x1 (110kg)

Beinpress:
3x10 (69lbs)
4x2 (93lbs)
1x4 (101lbs)
4x1 (101lbs)

Planken:
2x1 min
4x30 sek
1x1 min

[Hws]

Dagens økt:

knebøy:
5x5 (60kg)

markløft fra kloss:
3x5 (80kg)

Scott curl:
3x8 (8kg)

Dips:
3x10

Mage:
3x max rep bw

[Hws]

16.08.2013

benkpress:
5x5 (35kg)
3x3 (40kg) m stopp 3 sek

Chins:
1x6
2x5
1x4

Row manual 90grader:
3x10 (5kg)

Mage:
2x25
1x20

[Hws]

Dagens økt:

knebøy m pause i bunn:
5x5 (50kg)

markløft m pause ved knær:
4x5 (50kg)

Legcurl bakside:
2x10 (25kg)

scottcurl:
2x10 (8kg)

Franskpress m manual:
2x8 (12,5kg)

[Hws]

18.08.2013

Benkpress m beida opp:
6x8 (30kg)

Nedtrekk m pause på bryst:
4x10 (62,5lbs)

Row m manual:
3x10 (5kg)

Sidehev:
3x10 (6kg)

Mage:
3x12

Chins:
1x1 (10kg)
1x3 (10kg)
1x1 (15kg)

[Hws]

Dagens økt:

Knebøy m pause i bunn:
3x5 (55kg)

Markløft:
4x5 (80kg)

Legcurl bakside:
2x10 (35kg)
1x8 (35kg)

Scottcurl:
2x10 (8kg)

Triceps pushdown:
2x12 (30lbs)

[Hws]

Dagens Økt:

Benkpress:
5x5 (37,5kg)
3x3 (42,5kg) m stopp

Row manual:
2x10 (5kg)

Mage:
2x10
1x15

Biceps curl:
3x10 (15kg) +

chins: (tau)
1x7
1x6

[Hws]

Dagens økt:

knebøy m stopp:
5x5 (57,5kg)

Markløft m stopp ved knær:
3x6 (60kg)

Biceps:
3x10 (5kg)

Franskpress:
2x10 (5kg)

[Hws]

Dagens Økt:

Benk m beina opp:
6x8 (35kg)

Row m manual:
3x 10 (5kg)

Sidehev:
3x10 (5kg)

Mage:
3x10

[Hws]

Dagens økt:

Knebøy m pause:
3x5 (60kg)

Markløft:
4x5 (85kg)

Biceps:
2x10 (7kg)

Triceps:
2x12 (7kg)

[Hws]

30.08.2013

Benkpress:
5x5 (40kg)
3x3 (45kg)

Chins:
1x10
1x5
1x6
1x3 (10kg)

Row m manual:
2x10 (7kg)

Sidehev:
3x10 (7kg)

Mage:
2x30
1x20

[Hws]

Dagens økt:

Knebøy m stopp:
5x5 (62,5kg)

Markløft m stopp:
3x6 (70kg)

Scottcurl:
3x10 (8kg)

Franskpress m manual:
2x12 (10kg)

Mage, side:
3x10

[Hws]

Dagens økt:

Benkpress m beina opp:
6x8 (37,5kg)

Nedtrekk m stopp:
3x10 (62,5lbs)

Row m manual:
3x10 (6kg)

Sidehev:
3x10 (7kg)

Chins:
1x7
1x6
1x5