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Mr.lindbaums log

Opret en logbog, så andre kan følge, og kommentere din træning
Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 11 apr 2012 06:19

07-Apr-12

back squat
Set 1, 140 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 150 kg for 10 reps
Set 4, 150 kg for 10 reps

calf raise
Set 1, 400 kg for 10 reps
Set 2, 400 kg for 10 reps
Set 3, 400 kg for 10 reps
Set 4, 400 kg for 10 reps

bear complex
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 50 kg for 10 reps
Set 4, 50 kg for 10 reps

Kcal: 3601
Fedt: 85g
-umættet: 27g
Protein: 352g
Kulhydrater: 451g
-heraf sukker: 103g <-- ikke godt
Fibre: 13g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 11 apr 2012 06:20

09-Apr-12
elliptical
Set 1, 16(Duration), 14(Resistance)

dead lift
Set 1, 150 kg for 10 reps
Set 2, 150 kg for 10 reps
Set 3, 160 kg for 10 reps
Set 4, 170 kg for 2 reps

wide grip pullups
Set 1, 125 kg for 10 reps
Set 2, 125 kg for 10 reps
Set 3, 125 kg for 10 reps
Set 4, 125 kg for 10 reps

shrug
Set 1, 240 kg for 10 reps
Set 2, 240 kg for 10 reps
Set 3, 260 kg for 10 reps
Set 4, 260 kg for 10 reps

barbell bent-over row
Set 1, 145 kg for 10 reps
Set 2, 150 kg for 10 reps
Set 3, 162.5 kg for 10 reps
Set 4, 170 kg for 6 reps

Kcal: 1719
Fedt: 46g
-umættet: 2g
Protein: 205g
Kulhydrater: 108g
-heraf sukker: 33g
Fibre: 3g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 11 apr 2012 06:22

10-Apr-12
elliptical
Set 1, 16(Duration), 14(Resistance)

dip
Set 1, 125 kg for 10 reps
Set 2, 125 kg for 10 reps
Set 3, 145 kg for 10 reps
Set 4, 145 kg for 10 reps

incline barbell bench press
Set 1, 110 kg for 10 reps
Set 2, 115 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 2, 122,5 kg for 5 reps

barbell bench press
Set 1, 115 kg for 10 reps
Set 2, 117.5 kg for 10 reps
Set 3, 125 kg for 10 reps
Set 4, 135 kg for 2 reps

Kcal: 1894
Fedt: 66g
-umættet: 0g
Protein: 203g
Kulhydrater: 104g
-heraf sukker: 30g
Fibre: 11g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 17 apr 2012 06:55

11-Apr-12
elliptical
Set 1, 16(Duration), 14(Resistance) morgen
Set 2, 16(Duration), (Calories)

back squat
Set 1, 60 kg for 10 reps 10-0-10 helt til gulv
Set 2, 70 kg for 10 reps 10-0-10 helt til gulv
Set 3, 140 kg for 10 reps
Set 4, 145 kg for 10 reps
Set 5, 150 kg for 10 reps
Set 6, 160 kg for 10 reps

calf raise
Set 1, 400 kg for 10 reps
Set 2, 400 kg for 10 reps
Set 3, 400 kg for 10 reps
Set 4, 400 kg for 10 reps
Set 5, 400 kg for 10 reps
Set 6, 400 kg for 10 reps

romanian deadlift
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 120 kg for 10 reps
Set 4, 120 kg for 10 reps
Set 5, 120 kg for 10 reps
Set 6, 120 kg for 10 reps

Kcal: 1398
Fedt: 30g
-umættet: 0g
Protein: 184g
Kulhydrater: 85g
-heraf sukker: 10g
Fibre: 18g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 17 apr 2012 07:00

13-Apr-12

dumbbell lateral raise
Set 1, 28 kg for 10 reps
Set 2, 28 kg for 10 reps
Set 3, 30 kg for 10 reps
Set 4, 30 kg for 10 reps

bar military press
Set 1, 100 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 115 kg for 10 reps
Set 4, 120 kg for 5 reps

dumbbell biceps curl
Set 1, 28 kg for 10 reps
Set 2, 28 kg for 10 reps
Set 3, 30 kg for 10 reps
Set 4, 34 kg for 5 reps

Kcal: 1803
Fedt: 66g
-umættet: 4g
Protein: 195g
Kulhydrater: 106g
-heraf sukker: 4g
Fibre: 4g

Hmm.. fik vist ikke logget triceps og close grip biceps, men det blev altså også kørt

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 17 apr 2012 07:08

16-Apr-12
elliptical
Set 1, 16(Duration), 14(Resistance)

dead lift
Set 1, 150 kg for 10 reps
Set 2, 150 kg for 10 reps
Set 3, 160 kg for 10 reps
Set 4, 160 kg for 10 reps

neutral-grip pullup
Set 1, 125 kg for 10 reps
Set 2, 125 kg for 10 reps
Set 3, 145 kg for 6 reps

shrug
Set 1, 240 kg for 10 reps
Set 2, 240 kg for 10 reps
Set 3, 240 kg for 10 reps
Set 4, 240 kg for 10 reps

barbell bent-over row
Set 1, 145 kg for 10 reps
Set 2, 160 kg for 10 reps
Set 3, 170 kg for 10 reps

Det var ikke en særlig god træning, men fik da ramt sidste sessions højeste på næsten alle øvelser og er på den baggrund alligevel tilfreds.
Fik faktisk kørt en ryg-dag i lørsdags, men har ikke gidet at logge den, da lørdag + søndag gik med at flytte for en kammerat. Kosten var iøvrigt ret så crappy lørdag og søndag, så den står på 100% afstraffelse i denne uge.

Kcal: 2150
Fedt: 68g
-umættet: 4g
Protein: 212g
Kulhydrater: 157g
-heraf sukker: 7g
Fibre: 17g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 25 apr 2012 12:27

Workout Summary: 17-Apr-12
17-Apr-12
elliptical
Set 1, 20(Duration), 14(Resistance)
Set 2, 10(Duration)

barbell bench press
Set 1, 115 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 135 kg for 3 reps

dip
Set 1, 125 kg for 10 reps
Set 2, 125 kg for 10 reps
Set 3, 125 kg for 10 reps

barbell reverse benchpress
Set 1, 110 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 110 kg for 10 reps

incline barbell bench press
Set 1, 110 kg for 10 reps
Set 2, 115 kg for 10 reps
Set 3, 120 kg for 10 reps

Kcal: 1852
Fedt: 44g
-umættet: 4g
Protein: 219g
Kulhydrater: 135g
-heraf sukker: 18g
Fibre: 25g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 25 apr 2012 12:27

Workout Summary: 18-Apr-12
back squat
Set 1, 120 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 160 kg for 10 reps

calf raise
Set 1, 400 kg for 10 reps
Set 2, 400 kg for 10 reps
Set 3, 400 kg for 10 reps

romanian deadlift
Set 1, 120 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 10 reps

Kcal: 1518
Fedt: 32g
-umættet: 2g
Protein: 223g
Kulhydrater: 73g
-heraf sukker: 23g
Fibre: 9g

Kcal: 1563
Fedt: 33g
-umættet: 0g
Protein: 235g
Kulhydrater: 59g
-heraf sukker: 20g
Fibre: 12g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 25 apr 2012 12:28

20-Apr-12
elliptical
Set 1, 16(Duration), 14(Resistance)

step machine
Set 1, 16(Duration), 28(Resistance)

cable triceps pushdown
Set 1, 45 kg for 10 reps
Set 2, 45 kg for 10 reps
Set 3, 45 kg for 10 reps

dumbbell lateral raise
Set 1, 28 kg for 10 reps
Set 2, 30 kg for 10 reps
Set 3, 34 kg for 10 reps

bar military press
Set 1, 100 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 120 kg for 5 reps

lying triceps extension
Set 1, 22 kg for 10 reps
Set 2, 26 kg for 10 reps
Set 3, 28 kg for 10 reps

rear lateral raise
Set 1, 34 kg for 10 reps
Set 2, 34 kg for 10 reps
Set 3, 34 kg for 10 reps

Kcal: 2099
Fedt: 44g
-umættet: 4g
Protein: 209g
Kulhydrater: 210g
-heraf sukker: 10g
Fibre: 12g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 25 apr 2012 12:28

21-Apr-12
elliptical
Set 1, 16(Duration), 14(Resistance)

close grip pullup
Set 1, 135 kg for 10 reps
Set 2, 145 kg for 10 reps
Set 3, 166 kg for 3 reps

dead lift
Set 1, 150 kg for 10 reps
Set 2, 160 kg for 10 reps
Set 3, 160 kg for 10 reps

barbell bent-over row
Set 1, 145 kg for 10 reps
Set 2, 160 kg for 10 reps
Set 3, 180 kg for 3 reps

standing barbell close grip curls
Set 1, 62.5 kg for 10 reps
Set 2, 65 kg for 10 reps
Set 3, 80 kg for 4 reps

Kcal: 2347
Fedt: 98g
-umættet: 9g
Protein: 254g
Kulhydrater: 102g
-heraf sukker: 38g
Fibre: 10g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 25 apr 2012 12:29

22-Apr-12

barbell reverse benchpress
Set 1, 110 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 110 kg for 10 reps
Set 4, 110 kg for 10 reps

incline barbell bench press
Set 1, 110 kg for 10 reps
Set 2, 117.5 kg for 10 reps
Set 3, 122.5 kg for 8 reps

barbell bench press
Set 1, 115 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 135 kg for 5 reps

Kcal: 1654
Fedt: 62g
-umættet: 2g
Protein: 225g
Kulhydrater: 42g
-heraf sukker: 35g
Fibre: 4g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 25 apr 2012 12:30

23-Apr-12

elliptical
Set 1, 16(Duration), 14(Resistance)

dumbbell lateral raise
Set 1, 28 kg for 10 reps
Set 2, 30 kg for 10 reps
Set 3, 34 kg for 10 reps

bar military press
Set 1, 110 kg for 10 reps
Set 2, 115 kg for 10 reps
Set 3, 120 kg for 7 reps

back squat
Set 1, 140 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 170 kg for 4 reps

calf raise
Set 1, 400 kg for 10 reps
Set 2, 400 kg for 10 reps
Set 3, 400 kg for 10 reps
Set 4, 400 kg for 10 reps
Set 5, 400 kg for 10 reps
Set 6, 400 kg for 10 reps

machine leg press
Set 1, 360 kg for 10 reps
Set 2, 380 kg for 10 reps
Set 3, 400 kg for 10 reps

Kcal: 1509
Fedt: 42g
-umættet: 0g
Protein: 219g
Kulhydrater: 69g
-heraf sukker: 9g
Fibre: 11g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 01 maj 2012 11:19

30-Apr-12

step machine
Set 1, 8(Duration), 28(Resistance)
elliptical
Set 1, 16(Duration), 14(Resistance)

dead lift
Set 1, 170 kg for 4 reps
Set 2, 170 kg for 4 reps
Set 3, 170 kg for 4 reps

neutral-grip pullup
Set 1, 145 kg for 4 reps
Set 2, 145 kg for 4 reps
Set 3, 145 kg for 4 reps

shrug
Set 1, 240 kg for 10 reps
Set 2, 240 kg for 10 reps
Set 3, 240 kg for 10 reps

barbell bent-over row
Set 1, 160 kg for 6 reps
Set 2, 160 kg for 6 reps
Set 3, 162.5 kg for 5 reps

Kcal: 1861
Fedt: 28g
-umættet: 0g
Protein: 213g
Kulhydrater: 171g
-heraf sukker: 20g
Fibre: 26g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 30 maj 2012 05:21

28-May-12
cycling
Set 1, 10(Duration), 31.3(Speed)
elliptical
Set 1, 16(Duration), 14(Resistance)

close grip pullup
Set 1, 166 kg for 4 reps
Set 2, 166 kg for 4 reps
Set 3, 166 kg for 4 reps

dead lift
Set 1, 170 kg for 4 reps
Set 2, 170 kg for 4 reps
Set 3, 170 kg for 4 reps

shrug
Set 1, 240 kg for 10 reps
Set 2, 240 kg for 10 reps
Set 3, 240 kg for 10 reps

barbell bent-over row
Set 1, 170 kg for 4 reps
Set 2, 170 kg for 4 reps
Set 3, 170 kg for 4 reps

cable seated close row
Set 1, 240 kg for 10 reps
Set 2, 240 kg for 10 reps
Set 3, 240 kg for 10 reps

Kcal: 1444
Fedt: 32g
-umættet: 0g
Protein: 226g
Kulhydrater: 52g
-heraf sukker: 19g
Fibre: 7g

Mr.Lindbaum
Barbell-Baron
Indlæg: 583
Tilmeldt: 15 mar 2011 08:36
Geografisk sted: Nykøbing F

Re: Min log

Indlægaf Mr.Lindbaum » 30 maj 2012 05:27

29-May-12
elliptical
Set 1, 16(Duration), 14(Resistance)

incline barbell bench press
Set 1, 125 kg for 4 reps
Set 2, 125 kg for 4 reps
Set 3, 125 kg for 4 reps

barbell bench press
Set 1, 135 kg for 5 reps
Set 2, 135 kg for 5 reps
Set 3, 135 kg for 5 reps

dip
Set 1, 155 kg for 4 reps
Set 2, 155 kg for 4 reps
Set 3, 155 kg for 4 reps

incline dumbbell fly
Set 1, 30 kg for 10 reps
Set 2, 34 kg for 7 reps
Set 3, 38 kg for 5 reps

Kcal: 1497
Fedt: 34g
-umættet: 0g
Protein: 233g
Kulhydrater: 51g
-heraf sukker: 8g
Fibre: 15g

Så fik jeg endelig tid til at sætte lidt ind i min log igen og for ikke at bombe forum med logs, har jeg valgt kun at føre de "friske ind". det skal dog siges, at der ikke er ændret det store på programmet her den seneste måneds tid. Jeg har dog i den her uge valgt, at tilføje en ekstra øvelse om dagen.


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