stinemn's treningsdagbok listevisning

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 60min
Distanse: 20.80
Calories: 1193

Puls: Avg 146,73%. Max 173,87%. Min 89,45%.
Calories 604kcal
Fat burn of calories 27%.

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

+ 20min cool down level 12
Distanse 6.0km

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Crossover/elipsemaskin:
Sporty 1 - 45min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 45min
Distanse: 16.75km
Calories: 958

Puls: Avg
Calories
Fat burn of calories

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

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Crossover/elipsemaskin:
Sporty 2 - 60min - 15minx4
Nivå 1: level 4
Nivå 2: level 8
Nivå 3: level 12
Nivå 4: level 16
Nivå 5: level 20
Tid: 60min
Distanse: 18.49km
Calories: 914

Puls: Avg 135,68%.
Calories 556kcal
Fat burn of calories 28%.

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

+ 10min cool down level 12
Distanse 3.0km

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 60min
Distanse: 21.47
Calories: 1226

Puls: Avg 154,77%. Max 180,90%. Min 88,44%.
Calories 665kcal
Fat burn of calories 23%.

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

+ 10min cool down level 12
Distanse 3.0km

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Crossover/elipsemaskin:
Manual, level 10:
Tid: 75min
Distanse: 23.14

Rolig tempo

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Crossover/elipsemaskin:
Manual, level: 10-14
Tid: 30min, 45min
Distanse: 11.20, 16.15km
Calories: 795

Puls: Avg
Calories
Fat burn of calories

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

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Crossover/elipsemaskin:
Manual, level: 10-12
Tid: 30min
Distanse: 11.38
Calories: 541

Puls: Avg
Calories
Fat burn of calories

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

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 60min
Distanse: 21.56
Calories: 1232

Puls: Avg 151,76%. Max 187,94%. Min 28,14%.
Calories 631kcal
Fat burn of calories 21%.

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

+ 10min cool down level 12
Distanse 3.0km

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Crossover/elipsemaskin:
Sporty 1 - 45min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 45min
Distanse: 16.42km
Calories: 942

Puls: Avg
Calories
Fat burn of calories

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

+ 15min cool down level 12
Distanse

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 60min
Distanse: 23.09
Calories: 1326

Puls: Avg 143,72%. Max 187,94%. Min 33,17%.
Calories 569
Fat burn of calories 25%.

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

+ 30min cool down level 12
Distanse 9.31km

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Crossover/elipsemaskin:
Sporty 1 - 35min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 35min
Distanse: 12.95
Calories: 789

Puls: Avg 148,74%. Max 183,92%. Min 31,16%.
Calories 615
Fat burn of calories 25%

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

+ 20min cool down 6.0km

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 60min
Distanse: 22.23
Calories: 1282

Puls: Avg
Calories
Fat burn of calories

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

+ 10min cool down level 12
Distanse 3.0km

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 60min
Distanse: 21.42km
Calories: 1244

Puls: Avg
Calories
Fat burn of calories

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

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Dag 1: Rygg + biceps
Nedtrekk bredt:
15*15*15 30kg
Nedtrekk smalt foran hodet: 12*12*12 30kg
Nedtrekk omvendt grep foran hodet: 12*12*12 35kg
Sittende roing smalt grep: 12*12*12 13kg, bredt grep: 10*10*10 13kg
T-bar roing: 10*10*10*10 20kg, 22.5kg
Knestående hantelroing: 12*12*12 12kg
(1) Facepuls: 12*12*12 30kg
(2) Lat pulldown tau: 12*12*12 30kg
Rygghev: Vektskive 10kg 15*15*15

Bicepscurl kabelcross: 7kg*12, 5kg 15*15

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1, 3min: level 6
Nivå 2, 3min: level 14
Nivå 3, 3min: level 22
Tid: 60min
Distanse: 20.49km
Calories: 1169

Puls: Avg 123,62%. Max 215,108%. Min 23,12%. Feil
Calories 422
Fat burn of calories 32%

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

+ 10min cool down level 12
Distanse 3.0km

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Crossover/elipsemaskin:
Sporty 1 - 45min
Nivå 1: 6
Nivå 2: 14
Nivå 3: 22
Tid: 45min
Distanse: 16.32km
Calories: 954

Puls: Avg
Calories
Fat burn of calories

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

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Dag 3: Skuldre + legger
Legger:
Stående tåhev, flex 1-2sek i topposisjon: Droppsett 50kg-> 15reps per.
Sittende tåhev, flex 1-2sek i topposisjon: 15x5 40kg

Skuldre:
Skulderpress: 6kg*15, 8kg 12*12*12
Sidehev: 4kg 12*12*12*12
(Bakoverhev skråbenk: 4kg 12*12*12)
Upright roing kabelcross: 12*12*12*12 25kg, 20kgx3
Tauhev mellom benene: 12*12*12 10kg
Foroverbøyd en arms cabel: 15*15*15 5kg
Facepuls: 15*15*15*15 30kgx2, 25kgx2

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Crossover/elipsemaskin:
Sporty 1 - 60min
Nivå 1: 6
Nivå 2: 14
Nivå 3: 22
Tid: 60min
Distanse: 20.41
Calories: 1147

Puls: Avg 149,75%. Max 213, 107%. Min 24,12%. Feil
Calories 599
Fat burn of calories 24%

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

+ 20min cool down level 12
Distanse 6.39km

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Dag 2: Bryst + triceps + mage
Benkpress: 20kg*20, 30kg*12, 35kg*8, 40kg 6*6*6
Pec-dec: 15*15*15*15 33kg
Pullover machine: 15*15*15 35kg
Skråbenk m/hantler: 12*12*10*10 10kg
Dips:

Triceps:
(1) Triceps press tau: 15*12*12 20kg
(2) Triceps tau over hodet: 12*15*15 20kg, 15kg
(1) Triceps bak hodet, en arms: (2) Hantel 4kg 12x2, i supersett med;
Triceps kick-back: Hantel 4kg 12x2

Mage:
(1) Mage crunch: 20x4 40-45kg
(2) Hengende magehev: 20x4
Torso rotation: 20.20x3 42.5kg

Stående legger: droppsett 40kg ->

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Dag 1: Rygg + biceps
Nedtrekk bredt:
15*15*15 30kg
Nedtrekk smalt foran hodet: 12*12*12 30kg
Nedtrekk omvendt grep foran hodet: 12*12*12 35kg
Sittende roing smalt grep: 12*12*12 13kg, bredt grep: 10*10*10 13kg
T-bar roing: 10*10*10*10 20kg
Knestående hantelroing: 10*10*10
(1) Facepuls: 12*12*12 30kg
(2) Lat pulldown tau: 12*12*12 30kg
Rygghev: Vektskive 10kg 15*15*15

Bicepscurl kabelcross: 7kg*12, 5kg 15*15