Mr.lindbaums log

[Mr.Lindbaum]

04-Jun-11

dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 58 kg for 10 reps
Set 3, 62 kg for 8 reps

dumbbell incline bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps

decline dumbbell fly
Set 1, 24 kg for 10 reps
Set 2, 26 kg for 10 reps
Set 3, 26 kg for 10 reps

decline dumbbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps

barbell shoulder press
Set 1, 70 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 90 kg for 5 reps

cable triceps overhead extension
Set 1, 30 kg for 10 reps
Set 2, 30 kg for 10 reps
Set 3, 30 kg for 10 reps

one arm reverse triceps curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps
Set 4, 20 kg for 10 reps

overhead bar press
Set 1, 40 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 6 reps

triceps kickback
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps
Set 4, 28 kg for 10 reps

dip
Set 1, 110 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 110 kg for 10 reps

[Mr.Lindbaum]

Gårsdagens træning (6/6-11)

Cyklede 2*30km (til og fra arbejde)

Aftentræningen bestod af

shrug (små cirkler)
Set 1, 120 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 140 kg for 10 reps
Set 4, 140 kg for 10 reps
Set 5, 140 kg for 10 reps

walking dumbbell lunge
Set 1, 20 kg for 20 reps
Set 2, 20 kg for 20 reps
Set 3, 20 kg for 20 reps

machine leg press
Set 1, 200 kg for 20 reps
Set 2, 200 kg for 20 reps
Set 3, 200 kg for 20 reps
Set 4, 200 kg for 20 reps
Set 5, 200 kg for 20 reps

Seated calf raise
Set 1, 120 kg for 15 reps
Set 2, 120 kg for 15 reps
Set 3, 160 kg for 15 reps
Set 4, 180 kg for 15 reps
Set 5, 180 kg for 15 reps

Benene var trætte efter cykelturen, så tænkte lige at de skulle have nogen ekstra tæsk:)

[Mr.Lindbaum]

Workout Summary: 07-Jun-11

07-Jun-11

chinup
Set 1, 140 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 150 kg for 10 reps

neutral-grip pullup
Set 1, 120.0 kg for 10 reps
Set 2, 120.0 kg for 10 reps
Set 3, 130 kg for 10 reps
Set 4, 140 kg for 5 reps

barbell bent-over row
Set 1, 110 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 130 kg for 10 reps
Set 4, 140 kg for 10 reps
Set 5, 150 kg for 6 reps

cable seated close row
Set 1, 180 kg for 10 reps
Set 2, 180 kg for 10 reps
Set 3, 190 kg for 10 reps
Set 4, 190 kg for 10 reps

angled prone curl
Set 1, 36 kg for 10 reps
Set 2, 38 kg for 10 reps
Set 3, 38 kg for 10 reps

standing hammer curls
Set 1, 30 kg for 10 reps
Set 2, 30 kg for 10 reps
Set 3, 34 kg for 10 reps

concentration dumbbell curl
Set 1, 24 kg for 10 reps
Set 2, 26 kg for 10 reps
Set 3, 28 kg for 10 reps
Set 4, 30 kg for 8 reps

3 way shoulder
Set 1, 14 kg for 10 reps
Set 2, 16 kg for 10 reps
Set 3, 18 kg for 10 reps (meget hård)

[Mr.Lindbaum]

Workout Summary: 08-Jun-11

08-Jun-11

dip
Set 1, 110 kg for 10 reps
Set 2, 110 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

overhead reverse triceps curls
Set 1, 15 kg for 10 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 10 reps
*kunne ikke trække de 20 idag

overhead bar press
Set 1, 40 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 55 kg for 10 reps

triceps kickback
Set 1, 24 kg for 10 reps
Set 2, 26 kg for 10 reps
Set 3, 28 kg for 7 reps

dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps
Set 4, 42 kg for 10 reps
Set 5, 42 kg for 10 reps

incline barbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps
*Var for træt til incline dumbell, så det blev på bænk i stedet:)

decline dumbbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 10 reps

decline dumbbell fly
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 24 kg for 10 reps

barbell shoulder press
Set 1, 70 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 90 kg for 5 reps

God træning idag! Jeg kunne tydeligt mærke, at jeg er vant til at starte på bryst, men det skal der gøres noget ved. Håber der er lidt fremgang her på lørdag.

[Mr.Lindbaum]

09-Jun-11

standing dumbbell calf raise
Set 1, 200 kg for 10 reps
Set 2, 200 kg for 10 reps
Set 3, 200 kg for 10 reps
Set 4, 200 kg for 10 reps

rotator cuff - internal
Set 1, 10 kg for 10 reps
Set 2, 10 kg for 10 reps
Set 3, 10 kg for 10 reps

machine leg curl
Set 1, 75 kg for 12 reps
Set 2, 75 kg for 12 reps
Set 3, 75 kg for 12 reps

machine leg extension
Set 1, 100 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 100 kg for 12 reps
Set 4, 100 kg for 12 reps
Set 5, 100 kg for 12 reps

machine leg press
Set 1, 200 kg for 25 reps
Set 2, 240 kg for 15 reps
Set 3, 400 kg for 10 reps

rotator cuff - external
Set 1, 10 kg for 10 reps
Set 2, 10 kg for 10 reps
Set 3, 10 kg for 10 reps

[Mr.Lindbaum]

11-Jun-11

dead lift
Set 1, 100 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 160 kg for 3 reps

barbell bent-over row
Set 1, 110 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 130 kg for 10 reps
Set 4, 150 kg for 6 reps

neutral-grip pullup
Set 1, 120.0 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 8 reps

chinup
Set 1, 130 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 150 kg for 10 reps

cable seated close row
Set 1, 180 kg for 10 reps
Set 2, 180 kg for 10 reps
Set 3, 190 kg for 10 reps
Set 4, 200 kg for 10 reps

angled prone curl
Set 1, 36 kg for 10 reps
Set 2, 38 kg for 10 reps
Set 3, 38 kg for 10 reps

standing concentration curl
Set 1, 32 kg for 10 reps
Set 2, 32 kg for 10 reps
Set 3, 32 kg for 10 reps

overhead curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps

dumbbell lateral raise
Set 1, 18 kg for 10 reps
Set 2, 18 kg for 10 reps
Set 3, 20 kg for 10 reps

fik os trænet trevejs skulder og rear shoulder, men har åbenbart ikke fået det ind

anyway. det var en god træning, dog tynger varmen mig i øjeblikket.

[Mr.Lindbaum]

13-Jun-11

dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 54 kg for 10 reps
Set 4, 58 kg for 8 reps

dumbbell incline bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps
Set 4, 42 kg for 10 reps

incline dumbbell fly
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

decline dumbbell fly
Set 1, 24 kg for 10 reps
Set 2, 26 kg for 10 reps
Set 3, 26 kg for 10 reps

decline dumbbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps

overhead bar press
Set 1, 40 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 55 kg for 10 reps

overhead one arm reverse triceps curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps

cable triceps pushdown
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 50 kg for 10 reps

barbell shoulder press
Set 1, 70 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 90 kg for 8 reps

Udemærket træning trods varmen..... kom nu med noget kulde!!

[FlotFyr15]

You strong!

[Mr.Lindbaum]

You strong!

Jeg takker for komplimentet

Dog skal det siges at jeg har et par områder som skal forbedres, men sådan er det jo altid

[Mr.Lindbaum]

Så Jeg på den igen!

Det var ikke meget jeg fik trænet i sidste uge og det blev desværre derfor kun til to dages fullbody, men sådan bliver det frem til 10/7-11 på grund af travlhed på arbejde.

Anyway. Jeg brugte dog tiden til at indøve et par nye øvelser. Eksempelvis har jeg forsøgt mig med hacksquat. Denne øvelse syntes jeg er lidt besværlig, da min røv kommer lidt i vejen for stangen XD(gætter på det er teknikken som skal indkøres).

[Mr.Lindbaum]

Træningsplan uge 25:

Mandag(igår): overarbejde, ingen træning
Tirsdag(idag): hurtig overkropstræning
Onsdag: ben
Torsdag: bryst & triceps*
Fredag: Biceps og ryg
Lørdag og søndag: pause/ cardio

*Det kan ske at den bliver rykket til lørdag, hvis jeg mærker træthed.

[Mr.Lindbaum]

Workout Summary: 21-Jun-11

21-Jun-11

barbell shoulder press
Set 1, 70 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 80 kg for 10 reps
Set 4, 80 kg for 10 reps

dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps
Set 4, 42 kg for 10 reps

neutral-grip pullup
Set 1, 120.0 kg for 10 reps
Set 2, 120.0 kg for 10 reps
Set 3, 120.0 kg for 10 reps

dumbbell lateral raise
Set 1, 18 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps

barbell bent-over row
Set 1, 100 kg for 10 reps
Set 2, 130 kg for 10 reps
Set 3, 130 kg for 10 reps

dip
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 dumbbell fly
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

cable seated close row
Set 1, 180 kg for 10 reps
Set 2, 190 kg for 10 reps
Set 3, 220 kg for 10 reps

prone curls with ez-bar
Set 1, 62.5 kg for 10 reps
Set 2, 62.5 kg for 10 reps
Set 3, 62.5 kg for 10 reps

prone hammer curl
Set 1, 32 kg for 10 reps
Set 2, 34 kg for 10 reps
Set 3, 38 kg for 10 reps

Det var bare en dag på kontoret, men hold kæft hvor var det dejligt at komme igang igen efter en lille uges pause.

[Mr.Lindbaum]

22-Jun-11

seated calf raises
Set 1, 150 kg for 10 reps
Set 2, 150 kg for 10 reps
Set 3, 180 kg for 10 reps
Set 4, 180 kg for 10 reps

rotator cuff - internal
Set 1, 10 kg for 10 reps
Set 2, 10 kg for 10 reps
Set 3, 10 kg for 10 reps

machine leg curl
Set 1, 75 kg for 12 reps
Set 2, 75 kg for 12 reps
Set 3, 75 kg for 12 reps

machine leg extension
Set 1, 100 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 100 kg for 12 reps
Set 4, 100 kg for 12 reps
Set 5, 100 kg for 12 reps

machine leg press
Set 1, 220 kg for 25 reps
Set 2, 280 kg for 15 reps
Set 3, 400 kg for 10 reps

[Mr.Lindbaum]

23-jun-11
barbell shoulder press
Set 1, 80 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 95 kg for 10 reps

Dips
Set 1, 110 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 130 kg for 10 reps

overhead reverse triceps curls
Set 1, 15 kg for 10 reps
Set 2, 15 kg for 10 reps
Set 3, 17,5 kg for 10 reps

cable triceps pushdown
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 50 kg for 10 reps

overhead bar press
Set 1, 50 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 10 reps

Barbell bench press
Set 1, 110 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 112,5 kg for 10 reps
Set 4, 112,5 kg for 10 reps

Barbell incline bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps

Incline dumbbell flye
Set 1, 22.5 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps

[Mr.Lindbaum]

24-Jun-11

barbell bent-over row
Set 1, 110 kg for 10 reps
Set 2, 120 kg for 10 reps
Set 3, 130 kg for 10 reps
Set 4, 150 kg for 6 reps

neutral-grip pullup
Set 1, 120.0 kg for 10 reps
Set 2, 120.0 kg for 10 reps
Set 3, 130 kg for 10 reps

chinup
Set 1, 130 kg for 10 reps
Set 2, 140 kg for 10 reps
Set 3, 150 kg for 6 reps

cable seated close row
Set 1, 180 kg for 10 reps
Set 2, 190 kg for 10 reps
Set 3, 200 kg for 10 reps
Set 4, 200 kg for 10 reps

angled prone curl with ez-bar
Set 1, 62,5 kg for 10 reps
Set 2, 62,5 kg for 10 reps
Set 3, 62,5 kg for 10 reps

standing concentration curl
Set 1, 36 kg for 10 reps
Set 2, 36 kg for 10 reps
Set 3, 36 kg for 10 reps

hammer curl
Set 1, 34 kg for 10 reps
Set 2, 36 kg for 10 reps
Set 3, 38 kg for 10 reps

overhead curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps

dumbbell lateral raise
Set 1, 18 kg for 10 reps
Set 2, 18 kg for 10 reps
Set 3, 20 kg for 10 reps