Murmeldyrets trening

[Murmeldyret]

25. april
Bryst og triceps

Barbell Bench Press   50kgx8,50.0x8,50.0x8   
Dips                           5,3,2
Cable Cross Over   15kgx5,12.5x8,12.5x8
Cable Rope Overhead Triceps Extension   15kgx10,15.0x8,15.0x8

1 time ganske heftig aerobic (85-92% av maxpuls)

[Murmeldyret]

26. april

1 time yoga

Rumpe og mage
Barbell Hip Thrust   75kgx10,75.0x10,75.0x10
Romanian Deadlift   75kgx7,70.0x5,70.0x4,70.0x5   (grepet som svikta)
Glute-ham raise   10,6,5
Pike to roll-back         5,5,6
Pallof press

[Murmeldyret]

28. april
Skuldre
Rotator cuff-øvelse, ut- og innoverrotasjon
Barbell Shoulder Press   30kgx7,30.0x7,30.0x5
Dumbbell Arnold Press   12.5kgx7,10.0x10,10.0x10
Front Plate Raise           16kgx10,16.0x10,16.0x10
Dumbbell Lateral Raise   15kgx8, 12.5x8, 12.5x10

[Murmeldyret]

29. april
6 km jogging

[Murmeldyret]

30. april
 2 timer spinning

[Murmeldyret]

1. mai
Barbell Full Squat   35kgx10,60.0x5,60.0x5,60.0x5,60.0x5   
Chin-Up   3,3,3,2,2   
Barbell Bent Over Row   60kgx6,60.0x6,60.0x5
Wide-Grip Lat Pulldown   50kgx10,50.0x8,50.0x7
Lying Rear Delt Raise         7kgx12,7.0x10,6.0x12   
Alternate Hammer Curl   12.5kgx10,12.5x9,12.5x10

[Murmeldyret]

2. mai
Bryst og triceps
Barbell Bench Press   40kgx10,55.0x8,55.0x6   
Dip   3,4,4,3   
Dumbbell Incline Fly   15kgx10,15.0x8,15.0x6
Dumbbell One Arm Triceps Extension   7.5kgx12,7.5x10,7.5x8
Dumbbell Lateral Raise   15kgx6 + 12.5x6 + 10.0x6

1 time aerobic

[Murmeldyret]

3. mai
 1 time yoga

Baksia
Barbell Hip Thrust   80kgx10,80.0x10,80.0x10   
Strake Deadlift    60kgx10,60.0x10,60.0x10
Seated Leg Curl            32kgx10 + 25kgx10 +18.0x10
Pike to roll-back

[Murmeldyret]

 ...men nå begynner det heldigvis å se litt mer definert ut også (om enn ikke ryggen er der det vises best), bare å carry on.

4. mai
Rygg etc
Chin-Up   3x3
Wide-Grip Lat Pulldown   52kgx8,52.0x8,52.0x8   
One-Arm Dumbell Row   30kgx6,27.5x8,25.0x8   
Straight Arm Push Down   10kgx10,10.0x10,10.0x10   
Cable Rope Rear Delt Row   10kgx10,10.0x10,10.0x10   
I supersett med
Barbell Curl   30kgx6, 30kgx4, 30kgx5
Bent Over Low Pulley Side Lateral   3.75kgx8,3.75x8,3.75x8   
i supersett med
Alternate Incline Dumbbell Curl   10kgx8,7.5x8,7.5x8

dagens @ 77kg:

[Murmeldyret]

5. mai
Topptur, telemark

7. mai
2 timer spinning

8. mai
Afro-dans møter yoga-opplegg en times tid til oppvarming

Bein og skuldre
Barbell Full Squat           65kgx5,65.0x5,65.0x5,65.0x5
Barbell Shoulder Press   32.5kgx5, 32.5x5,32.5x5   
Dumbbell Arnold Press       12.5kgx8,12.5x7,10.0x8   
Dumbbell Lateral Raise   12.5kgx10,12.5x10,12.5x10   
Leg Press                          200kgx10,200.0x10,200.0x10

[Murmeldyret]

9. mai
Rygg
Chin-Up   3x3
Wide-Grip Lat Pulldown   55kgx8,55.0x7,55.0x6
Barbell Reverse Grip Bent Over Row   50kgx8,50.0x8,50.0x8
Straight Arm Push Down   10kgx10,10.0x10,10.0x10
i supersett med:
Cable Rope Rear Delt Row   10kgx10,15.0x12,20.0x12
Lying Rear Delt Raise   10   7.5kgx10,5.0x12,5.0x12   
Barbell Curl              31kgx6,31.0x5,31.0x5

1 time tjoheioghopp

[Murmeldyret]

10. mai
1 time yoga

Rumpa og hamstrings
One-legged glute bridge   20kgx8,20.0x10,20.0x10   
Strake Deadlift                   65kgx10,65.0x8,65.0x8
Pull Through              25kgx12,35.0x12,45.0x12
Seated Leg Curl              34.3kgx10,34.3x10,34.3x10
Pike to roll-back
Dead bug / air bike 

[Murmeldyret]

11. mai

Bryst, triceps og skuldre
Barbell Bench Press   57.5kgx6,57.5x6,57.5x6   
Dips   6,4,3
Cable Cross Over   15kgx10,17.5x8,17.5x8
Cable Rope Overhead Triceps Extension   17.5kgx12,25.0x8,20.0x8   
Cable One Arm Tricep Extension      12.5kgx10,12.5x10,12.5x10   
Barbell Shoulder Press   35kgx3,35.0x3,35.0x3   
Cable Front Raise   7.5kgx10,7.5x10,10.0x10   
Dumbbell Lateral Raise   12.5kgx6+10kgx6+7.5x6

[Murmeldyret]

13. mai
Bein og skuldre
Bulgarian lunge   25kgx10,20.0x8,15.0x10   Edit Delete
Barbell Full Squat   60kgx6,70kgx4,70kgx4,60.0x6
Barbell Shoulder Press   30kgx6,35kgx5,35.0x4
Dumbbell Arnold Press   12.5kgx10,12.5x8,10.0x7
Dumbbell Lateral Raise   12.5kgx10,12.5x10,12.5x10

Den satt! Store problemer med å gå hjem...

[Murmeldyret]

14. mai
2 timer spinning