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Min logbog

Opret en logbog, så andre kan følge, og kommentere din træning
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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 18 mar 2014 12:08

Træningsuge 57

Fundament træning for begynder fase 2 uge 16

Tirsdag

Løbebånd gå/løb 15 minutter

Back squat 5x5@60kg
Bench press 5x5@50kg
Military press 2x5@30kg, 5@35kg, 2x5@37,5kg
Barbell Curls 5x5@30kg
Crunches 3x10@10kg


Torsdag

Løbebånd gå/løb 10 minutter

Dødløft 5x5@70kg
Bent over bb rows reverse grip 3x5@60kg, 2x5@50kg
Close grip bench press 5x5@50kg
Assisted chin ups 3x10@47kg
Crunches 3x10@10kg


Lørdag

Løbebånd gå/løb 10 minutter

Front squat 5x5@40kg
Incline bench press 5@40kg, 4x5@45kg
DB Lateral Raises 3x10@5kg
Assisted triceps dip 3x10@40kg
Crunches 3x10@10kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 24 mar 2014 17:30

Træningsuge 58

Fundament træning for begynder fase 2 uge 17

Mandag

Løbebånd gå/løb 10 minutter

Back squat 5@70kg, 5@80kg, 5@90kg, 5@100kg, 5@110kg
Bench press 2x5@50kg, 5@60kg, 4@60kg, 4@60kg, 3@60kg
Military press 5@30kg, 4x5@40kg
Barbell Curls 5@30kg, 2@35kg, 4x5@30kg
Crunches 3x10@10kg

Onsdag

Løbebånd gå/løb 10 minutter

Dødløft 5x5@80kg
Bent over bb rows reverse grip 5x5@50kg
Close grip bench press 5x5@50kg
Assisted chin ups 3x10@47kg
Crunches 3x10@10kg


Fredag

Løbebånd gå/løb 10 minutter

Front squat 5x5@40kg
Incline bench press 5@40kg, 4x5@45kg
DB Lateral Raises 3x10@5kg
Assisted triceps dip 3x10@40kg
Crunches 3x10@10kg

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 01 apr 2014 17:52

Træningsuge 58

Fundament træning for begynder fase 2 uge 17

Mandag

Løbebånd gå/løb 10 minutter

Back squat 5@80kg, 4x5@70kg
Bench press 5x5@50kg
Military press 5x5@30kg
Dumbell Curls 3x10@12,5kg
Crunches 3x10@10kg


Onsdag

Løbebånd gå/løb 10 minutter

Dødløft 5@80kg, 4x5@70kg
Bent over bb rows reverse grip 5x5@50kg
Close grip bench press 5x5@50kg
Assisted chin ups 3x10@47kg
Crunches 3x10@10kg

Fredag

Løbebånd gå/løb 10 minutter

Front squat 5x5@40kg
Incline bench press 5@40kg, 4x5@45kg
DB Lateral Raises 3x10@5kg
Assisted triceps dip 3x10@40kg
Crunches 3x10@10kg

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 18 sep 2014 14:58

Fundament træning for begyndere fase 1 uge 1

Torsdag
Løbebånd 10 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 10@61kg, 10@81kg
Assisted chin ups 2x10@81kg

Lørdag
Motionscykel 8 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@81kg
Assisted chin ups 2x10@81kg

Mandag
Motionscykel 5 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@88kg
Assisted chin ups 2x10@88kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 25 sep 2014 15:29

Fundament træning for begyndere fase 1 uge 2

Torsdag
Motionscykel 5 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@88kg
Assisted chin ups 2x10@88kg

Søndag
Motionscykel 5 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@88kg
Assisted chin ups 2x10@88kg
Motionscykel 5 minutter

Mandag
Motionscykel 5 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@88kg
Assisted chin ups 2x10@88kg
Senest rettet af Lord 03 okt 2014 17:20, rettet i alt 1 gang.

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 03 okt 2014 17:19

Fundament træning for begyndere fase 1 uge 3

Onsdag
Motionscykel 5 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@88kg
Assisted chin ups 2x10@88kg

Fredag
Motionscykel 5 minutter
Back Squat 2x10@22,5kg
Front Squat 2x10@20kg
Deadlift 2x10@22,5kg
Bent Over Barbell Rows reverse grip 2x10@22,5kg
Bench press 2x10@22,5kg
Incline Bench press 2x10@22,5kg
Military press 2x10@20kg
Assisted tricep dips 2x10@81kg
Assisted chin ups 2x10@81kg


Mandag
Motionscykel 5 minutter
Back Squat 2x10@25kg
Front Squat 2x10@20kg
Deadlift 2x10@25kg
Bent Over Barbell Rows reverse grip 2x10@25kg
Bench press 2x10@25kg
Incline Bench press 2x10@25kg
Military press 10@15kg, 10@20kg
Assisted tricep dips 2x10@81kg
Assisted chin ups 2x10@81kg

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 08 okt 2014 11:51

Fundament træning for begyndere fase 1 uge 4

Onsdag
Motionscykel 5 minutter
Back Squat 2x10@30kg
Front Squat 2x10@20kg
Deadlift 2x10@30kg
Bent Over Barbell Rows reverse grip 2x10@30kg
Bench press 2x10@30kg
Incline Bench press 2x10@30kg
Military press 2x10@20kg
Assisted tricep dips 2x10@75kg
Assisted chin ups 2x10@75kg

Søndag
Motionscykel 5 minutter
Back Squat 2x10@30kg
Front Squat 2x10@20kg
Deadlift 2x10@25kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@25kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@81kg
Assisted chin ups 2x10@81kg

Tirsdag
Back Squat 2x10@25kg
Front Squat 2x10@20kg
Deadlift 2x10@25kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@25kg
Incline Bench press 2x10@20kg
Military press 10@15kg, 10@15kg
Assisted tricep dips 2x10@81kg
Assisted chin ups 2x10@81kg
Motionscykel 5 minutter

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 21 okt 2014 13:32

Fundament træning for begyndere fase 1 uge 5

Tirsdag
Motionscykel 5 minutter
Back Squat 2x10@30kg
Front Squat 2x10@20kg
Deadlift 2x10@30kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@30kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@81kg
Assisted chin ups 2x10@81kg

Torsdag
Motionscykel 5 minutter
Back Squat 2x10@25kg
Front Squat 2x10@20kg
Deadlift 2x10@25kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@25kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@81kg
Assisted chin ups 2x10@81kg

Lørdag
Motionscykel 8 minutter
Back Squat 2x10@25kg
Front Squat 2x10@20kg
Deadlift 2x10@25kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@25kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@81kg
Assisted chin ups 2x10@81kg

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 27 okt 2014 14:34

Fundament træning for begyndere fase 1 uge 6

Mandag
Motionscykel 5 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@88kg
Assisted chin ups 2x10@88kg

Onsdag
Motionscykel 5 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@88kg
Assisted chin ups 2x10@88kg

Fredag
Motionscykel 5 minutter
Back Squat 2x10@20kg
Front Squat 2x10@20kg
Deadlift 2x10@20kg
Bent Over Barbell Rows reverse grip 2x10@20kg
Bench press 2x10@20kg
Incline Bench press 2x10@20kg
Military press 2x10@15kg
Assisted tricep dips 2x10@88kg
Assisted chin ups 2x10@88kg

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 02 nov 2014 21:40

Fundament træning for begynder fase 2 uge 1

Mandag
Back squat 5x5@30kg
Bench Press 5x5@30kg
Military Press 5x5@20kg
Weighted Crunches 10@54kg
Crunches 3x10

Onsdag
Dødløft 5x5@30kg
Bent over barbel rows reverse grip 5x5@25kg
Assisted chin ups 5x5@75kg
Crunches 3x10

Fredag
Front squat 5x5@25kg
Incline bench press 5x5@25kg
Assisted triceps dips 5x5@75kg
Crunches 3x10
Senest rettet af Lord 14 nov 2014 13:41, rettet i alt 1 gang.

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 10 nov 2014 10:27

Fundament træning for begynder fase 2 uge 2

Mandag
Motionscykel 10 minutter
Back squat 5x5@35kg
Bench Press 5x5@35kg
Military Press 5x5@20kg
Crunches 3x10

Onsdag
Motionscykel 10 minutter
Dødløft 5x5@35kg
Bent over barbel rows reverse grip 5x5@25kg
Assisted chin ups 5x5@68kg
Crunches 3x10

Fredag
Motionscykel 10 minutter
Front squat 5x5@25kg
Incline bench press 5x5@25kg
Assisted triceps dips 5x5@68kg
Crunches 3x10

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 17 nov 2014 14:20

Fundament træning for begynder fase 2 uge 3

Mandag
Motionscykel 10 minutter
Back squat 5x5@40kg
Bench Press 5x5@40kg
Military Press 5x5@25kg
Crunches 3x10

Onsdag
Motionscykel 10 minutter
Dødløft 5x5@40kg
Bent over barbel rows reverse grip 5x5@30kg
Assisted chin ups 5x5@61kg
Crunches 3x10

Lørdag
Front squat 5x5@30kg
Incline bench press 5x5@30kg
Assisted triceps dips 5x5@61kg
Crunches 3x10

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 25 nov 2014 09:02

Fundament træning for begynder fase 2 uge 4

Tirsdag
Back squat 5x5@45kg
Bench Press 5x5@45kg
Military Press 5x5@30kg
Crunches 3x10

Torsdag
Dødløft 5x5@45kg
Bent over barbel rows reverse grip 5x5@35kg
Assisted chin ups 5x5@54kg
Crunches 3x10

Lørdag
Front squat 5x5@35kg
Incline bench press 5x5@35kg
Assisted triceps dips 5x5@54kg
Crunches 3x10

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 02 dec 2014 09:42

Fundament træning for begynder fase 2 uge 5

Tirsdag
Back squat 5x5@50kg
Bench Press 5x5@50kg
Military Press 5x5@35kg
Crunches 3x10

Torsdag
Dødløft 5x5@50kg
Bent over barbel rows reverse grip 5x5@40kg
Assisted chin ups 5x5@47kg
Crunches 3x10

Lørdag
Front squat 5x5@40kg
Incline bench press 5x5@40kg
Assisted triceps dips 5x5@47kg
Crunches 3x10

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 08 dec 2014 09:41

Fundament træning for begynder fase 2 uge 6 (let uge)

Mandag
Back squat 5x5@35kg
Bench Press 5x5@35kg
Military Press 5x5@20kg
Crunches 3x10

Onsdag
Dødløft 5x5@35kg
Bent over barbel rows reverse grip 5x5@25kg
Assisted chin ups 5x5@68kg
Crunches 3x10

Fredag
Front squat 5x5@25kg
Incline bench press 5x5@25kg
Assisted triceps dips 5x5@68kg
Crunches 3x10


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