stinemn's treningsdagbok listevisning

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 25.70km
Calories: 1303

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 20min cool down level 12
Distanse 8.12km

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 25.92km
Calories: 1311

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 10min cool down level 12
Distanse 4.30km

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 26.22km
Calories: 1331

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

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Dag 3: Bein/rumpe og mage
Moldehallen
Lårstrekk bena samlet:
20*20*20*20 20kg
Hip-thrust i leg extension: 30kg*20, 15x5 45kg, 40kgx2
Liggende lårcurl: 15*15*15*15*15 23kg
Sittende lårcurl: 20*20*15*15 20kg, 22.5kg
(Bulgariske utfall: Hantler 14kg 10x4)
(Beinpress smalt: 20+20 180kg, 12x8 200kg)
Liggende lårcurl: myoreps 23kgx12 5xmaks

Mage:
(1) Mage crunch: 20x4 42.5kg, 40kg
(2) Hengende magehev: 15-20x4

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Dag 2: Skuldre/legger
Moldehallen
Legger:
Stående tåhev, flex 1-2sek i topposisjon: 15x5 30kg + kortrep 10kgx20
Sittende tåhev, flex 1-2sek i topposisjon: 15x5 22.5kg

Skuldre:
Stående sidehev: 4kg 15*15*15*15
Fronthev med hantel: 6kg*12, 4kg 15*15
Upright roing kabelcross: 15*15*15 7.5kg
Tauhev mellom benene: 5kg 12*12*12
Foroverbøyd en arms cabel: 15*15*15 2.5kg
Facepuls: 15*15*15 15kg, 12.5kg
Skulderpress maskin: 12*12*12*12 17.5kg, 15kg

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 26.61km
Calories: 1353

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 30min cool down level 12-14
Distanse 12.82km

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Dag 1: Rygg + biceps
Moldehallen
Nedtrekk bredt:
15*15*15 30kgx2, 35kg
Nedtrekk smalt foran hodet: 12*12*12 30kg
Nedtrekk omvendt grep foran hodet: 12*12*12 35kg
Sittende roing smalt grep: 10*10*10*10*10 30kg
(1) Facepuls: 12*12*12 15kg
(2) Lat pulldown tau: 12*12*12 15kg
Knestående hantelroing: 12*12*12 12kg
Rygghev: Vektskive 10kg 15*15*15

Bicepscurl: 6kg 15*15*15

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Langrenn - skiskøyting:
NMløypa-Skaret-Kordalenalen-Ulvshaugen-Langdalsbu:

Tid: 01.01.14
Distanse: 15.60km

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 26.09km
Calories: 1322

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

---

Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 26.09km
Calories: 1322

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 20min cool down level 12-14
Distanse 8.15km

---

Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 25.58km
Calories: 1296

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 20min cool down level 12-14
Distanse 8.15km

---

Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 25.85km
Calories: 1313

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

---

Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 25.69km
Calories: 1302

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 20min cool down level 12-14
Distanse 8.32km

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Crossover/elipsemaskin:
Sporty 2 - 30min - 7.5minx4
Nivå 1: level 4
Nivå 2: level 8
Nivå 3: level 12
Nivå 4: level 16
Nivå 5: level 20
Tid: 30min
Distanse: 13.21km
Calories: 686

Puls:
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 30min cool down level 12
Distanse 12.62km

---

Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 26.10km
Calories: 1329

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 30min cool down level 12-14
Distanse 12.40km

---

Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 26.08km
Calories: 1323

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

---

Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 26.35km
Calories: 1345

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 30min cool down level 12-14
Distanse 12.63km

---

Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 25.75km
Calories: 1304

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

---

Langrenn - skiskøyting:
NMløypa-Skaret-Kordalenalen-Ulvshaugen-Langdalsbu:

Tid: 01.00.23
Distanse: 15.71km

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 4
Nivå 2, 3min: level 12
Nivå 3, 3min: level 20
Tid: 60min
Distanse: 26.16km
Calories: 1320

Puls: Avg
Calories
Fat burn of calories

Total body crosscamp: arms, chest, glutes, quadriceps!

+ 20min cool down level 12-14
Distanse 8.50km