stinemn's treningsdagbok listevisning

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Dag 4: Forside bein/rumpe
Oppvarming roing 10min: 2200m
Lårstrekk bena samlet: 30kg 20*20, 35kg 15*15 40kg 12*12, 45kg*10, 50kg*8 55kg*6, 30kg*20
Bulgarsk utfall: 16kg 12*12*12*12
Kick-back, et beins: 15*5 55kg
Kick-back, et beins stående: 40kg 20*20
Reverse hyper: 15kg*20 20kg 15*15
(Hip-thrust: 72.5kg 10x8kg)
Sideliggende ettbenspress: 95kg 15*15, 100kg 12*12
Beinpress smalt: 20*20*20*20*20 200kg
Utfall bakover i smith-maskin: 30kg 10*8*8
Innside lår: 20*20*20 55kg
Utside lår: 20*20*20 Droppsett 65kg, 55kg, 45kg x3 serier
Kick-back, et beins: 40kg 30*30
Ryggtrekk: 15kg 15*15*15

Legger:
Stående tåhev, flex 1-2 sek i topposisjon: 15x5 50kg
Sittende tåhev: 15x5 35kg
Stående tåhev: 20kg 20*20*20

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Markløft: 60kg*15, 65kg*12, 70kg*10, 75kg*8, 80kg*6*6
Chins: +5kg 4*4

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Skuldre:
Dips:
Militærpress: 20kg*15, 30kg 8*7*6*6
Sidehev: 4kg 20*20*20
Bakoverhev: Hantler 4kg 15*15*15
Fronthev: Hantel 6kg 12*12*12, 4kg*20
Upright roing stang: 17.5kg 15*15*15*15
Arnhold press: 14kg 7*7 12kg 9*9 6kg 15*15*15
Stående en arms sidehev hantel: 4kg 12*12*12
Foroverbøyd en arms cabel: 15*15*15*15 2.5kg
Facepuls: 15kg 20*20, 17.5kg 15*15
Tauhev mellom benene: 7.5kg 12*12*12, 5kg*15
Upright roing med kabel, smalt grep: 10kg 15*15*15

Mage:
(1) Hengende benhev: 20*20*20*20
(2) Sittende mage crunch: 25kg 20*20*20*20

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Ullevålseter:
Distanse: 12km
Tid: 1t 07min

Puls: Avg 157,79%. Max 176,88%. Min 92,46%.
Calories 744
Fat burn of calories 22%

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Dag 6: Mage & Bakside bein/rumpe
Oppvarming roing 10min: 2200m
Sittende lårcurl: 45kg 20*20, 55kg 12*12*12, 45kg*20
Kick-back, et beins: 15*4 55kg*2, 60kg, 25*2 40kg
Kick-back, et beins stående: 40kg 20*20*20
Reverse hyper: 15kg*20, 20kg 15*15*15*15
Pull-trought: 15*15*15 45kg
Sittende legpress, bredt: 133kg*15 149kg 10x10
Stående lårcurl, et beins: 10kg*20, 15kg 12*10*10 (rolig/holde), 10kg 15*3 (eksplosivt)
Gludge-bridge ben på step: Vektskive 15kg 20*20*20
(Et beins utfall (ben på benk): 14kg 12*12*12)
Nordic hamstring: 8*8*8
Rygghev: 15kg 15*15*15
(1) Innside lår: 20*20*20 55kg
(2) Utside lår: 20*20*20 70kg
Sittende lårcurl: 45kg*12, Bio-reps 40kg 4xmaks (10sek pause)

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Bryst, triceps & mage: (NIH)
Push-up: 20*20*20
Kabelcross press fra topp: 7.5kg 15*15*15*15*15
Dips: 13*10*10*10
Benkpress: 30kg*15, 35kg 10*10
Smalbenk: 25kg 10*10*10
Skråbenk hantel: 12kg 10*8*8*8
Sittende brystpress maskin: 30kg 12*12*12*12

Triceps:
Nedpress kabelcross: 15kg 15*15*15, 12.5kg*20
Triceps tau over hodet kabelcross: 12.5kg 12*12, 10kg 15*15
Triceps nedpress tau: 7.5kg 15*15*15*15
Triceps enarms press: 2.5kg 12*12*12

Mage:
Hengende benhev: 20*20*20*20
Sittende mage crunch: 25kg 15*15*15*15
Situps: 20*20*20

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Ullevålseter:
Distanse: 11.94km
Tid: 1t 08min

Puls:
Avg 149,75%. Max 172,86%. Min 102,51%%.
Calories 679
Fat burn of calories 27%

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Dag 2: Skuldre & Legger
Legger:
Stående tåhev, flex 1-2 sek i topposisjon: 15x5 50kg
Sittende tåhev: 15x5 35kg
Sittende tåhev: 15kg 20*20*20

Skuldre:
Dips:
Militærpress: 20kg*15, 22kg 12*12*12
Sidehev: 4kg 20*20*20
Fronthev: Hantel 6kg 12*12*12, 4kg*20
Bakoverhev: Hantler 6kg 12*12*12
Upright roing stang: 17.5kg 15*15*15*15
Arnhold press: 14kg 7*7*7*7 6kg 15*15*15
Stående en arms sidehev hantel: 4kg 12*12*12
Foroverbøyd en arms cabel: 15*15*15*15 2.5kg
Facepuls: 15kg 20*20, 17.5kg 15*15
Tauhev mellom benene: 7.5kg 12*12*12, 5kg*15
Upright roing med kabel, smalt grep: 10kg 15*15*15

Mage:
(1) Hengende benhev: 20*20*20*20
(2) Sittende mage crunch: 25kg 15*15*15*15

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Crossover/elipsemaskin:
Elixia Colusseum
Rolig tempo - sone 1, 60% av max.
Level: 10-12 (5min) 12-13 (10min) 15 (35min) 14-13 (10min)
Crossramp: 10
Tid: 60min + 5min nedtrapping
Distanse: 9.07km, 9.78km

Puls:
Calories
Fat burn of calories

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

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Dag 4: Forside bein/rumpe
Oppvarming roing 10min: 2200m
Lårstrekk bena samlet: 30kg 20*20, 35kg 15*15 40kg 12*12, 45kg*10, 50kg*8 55kg*6, 30kg*20
Bulgarsk utfall: 16kg 12*12*12*12
Kick-back, et beins: 15*5 55kg
Kick-back, et beins stående: 30kg*20, 35kg*20 40kg 20*20
Reverse hyper: 15*15*15*15 15kg, 20kg
(Gludge-bridge ben på step: )
(Hip-thrust: 72.5kg 10x8kg)
Sideliggende ettbenspress: 12*12*12*12 95kg
Beinpress smalt: 20*20*20*20*20 185kg, 190kg*3
Utfall bakover i smith-maskin: 30kg 10*8*8
Innside lår: 20*20*20 55kg
Utside lår: 20*20*20 Droppsett 65kg, 55kg, 45kg x3 serier
Kick-back, et beins: 40kg 30*30
Ryggtrekk: 15kg 15*15*15

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Dag 1: Styrke rygg
Omvendt roing med overhåndsgrep: 3*maks
Sittende roing bredt grep: 33kg 15*15*15
Sittende roing smalt grep: 33kg 15*15*15
Nedtrekk smalt foran hodet:
12*12*12 43kg, 47kg
Nedtrekk tau foran hodet:
12*12*12 36kg
Nedtrekk bredt foran hodet: 36kg, 33kg 12*12*12, 26kg 20*20, hantel 36kg 12*12*12
Nedtrekk omvendt grep: 43kg 12*12*12
Stående lat pulldown: 17.5kg 15*15*12*12
Stående roing tau: 21kg 12*12*12
(Markløft: 70kg 10*10*10)
(1) Facepuls: 12x4 17.5kg
(2) Skidrag: 12x4 12.5kg
Knestående hantelroing: 10*10*10 14kg
Sittende enarms roing: 15*12*12 12kg
(Rygghev: 15*15*15 15kg)
Stående sidehev: 20*20*20*20 4kg

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Bein & Mage (NIH):
Chins: 6*6
Reverse hyper: 7.5kg 15*15*15*15
Markløft: 60kg*15, 65kg*12, 70kg*10, 75kg*8, 80kg*6*6
Strakmark: 50kg 8*8*8*8
Sittende legcurl: 35kg 15*15*15*15, 20kg*maks
Rygghev: 15kg 15*15*15

Mage:
Hengende benhev: 20*20*20*20
Sittende mage crunch: 25kg 15*15*15*15
Situps: 20*20*20

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Dag 4: Forside bein/rumpe & Triceps
Oppvarming roing 10min: 2200m
Lårstrekk bena samlet: 30kg 20*20, 35kg 15*15 40kg 12*12, 45kg 10*10
Bulgarsk utfall: 16kg 10*10*12*12
Kick-back, et beins: 15*3 55kg (holde), 20*3 45kg (tempo)
Glude-bridge ben på step: Vektskive 15kg 20*20*20, benk 20*20
(Hip-thrust: 72.5kg 10x8kg)
Sideliggende ettbenspress: 12*12*12*12 95kg
Beinpress smalt: 20*20*20*20*20 180kg, 185kg
Utfall bakover i smith-maskin: 10*10*10 30kg
Innside lår: 20*20*20 55kg
Utside lår: 20*20*20 Droppsett 65kg, 55kg, 45kg x3 serier
Kick-back, et beins: 40kg 20*20*20
Ryggtrekk: 15kg 15*15*15

Mage:
Sittende mage crunch: 55kgx25, 15x4 65kg + 50kgxmaks

Triceps:
Nedpress kabelcross: 17.5kg 15x4
Triceps tau over hodet kabelcross: 15kg 12*12*12*12
Triceps nedpress tau: 7.5kg 15x4
Triceps enarms press: 2.5kg 15x4

Elipsemaskin:
15min: 2.40km
Crossramp 10. Resistanse 12

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Ullevålseter:
Distanse: 16.06km
Tid: 1t 05min

Puls:
Avg 143,72%. Max 200,100%?. Min 50,25%.
Calories 604
Fat burn of calories 29%

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Legger:
Stående tåhev, flex 1-2 sek i topposisjon: 15x5 50kg
Sittende tåhev: 15x5 35kg
Sittende tåhev: 20x5 15kg

Nedtrekk: 35kg 20*20*20
Markløft: 60kg*15, 65kg*12, 70kg*10, 75kg*8, 80kg*6*6 60kg*15
Stående stang roing: 15kg 12*12*12*12

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Crossover/elipsemaskin:
Elixia Colusseum
Rolig tempo - sone 1, 60% av max.
Level: 10-12 (5min) 12 (10min) 15 (30min) 16 (5min) 14-13 (10min)
Crossramp: 10
Tid: 60min + 5min nedtrapping
Distanse: 9.17km, 9.87km

Puls:
Avg 138,69%. Max 152,76%. Min 83,42%.
Calories 537
Fat burn of calories 34%

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

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Ullevålseter, Åklungen, Sognsvann:
Distanse: 16km
Tid: 1t 50

Puls: Avg 136,68%. Max 184,92%. Min 93,47%.
Calories 982kcal
Fat burn of calories 35%

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Bryst (NIH)
Push-up: 20*20*20
Kabelcross press fra topp: 7.5kg 15*15*15*15*15
Dips: +10kg 6*6*4*5
Benkpress: 30kg*15, 35kg*12, 40kg 9*6*6
Skråbenk hantel: 10*10*10*10 12kg
Sittende brystpress maskin: 30kg 12*12*12*12*12

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Crossover/elipsemaskin:
Elixia Colusseum
Rolig tempo - sone 1, 60% av max.
Level: 10-12 (5min) 12 (10min) 15 (15min) 14 (20min)
Crossramp: 10
Tid: 50min + 5min nedtrapping
Distanse: 7.80km, 8.52km

Puls:
Calories
Fat burn of calories

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

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Dag 2: Skuldre & Legger
Legger:
Stående tåhev, flex 1-2 sek i topposisjon: 15x5 50kg
Sittende tåhev: 15x5 35kg
Sittende tåhev: 15kg 20*20*20

Markløft:
60kg*15, 65kg*12, 70kg*10, 75kg 6*6

Skuldre:
Dips: 15
Militærpress: 20kg*15, 25kg*12, 30kg 6*6, 35kg*4
Sidehev: 4kg 15*20*20
Fronthev: Hantel 6kg 12*12*12, 4kg*20
Bakoverhev: Hantler 6kg 12*12*12
Upright roing stang: 17.5kg 15*15*15*15
Arnhold press: 14kg 7*7 12kg 10*9 6kg 17*15
Stående en arms sidehev hantel: 4kg 12*12*12
Foroverbøyd en arms cabel: 15*15*15*15 2.5kg
Facepuls: 15kg 20*20, 17.5kg 15*15
Tauhev mellom benene: 7.5kg 12*12*12, 5kg*15
Upright roing med kabel, smalt grep: 10kg 15*15*15

Triceps:
Triceps enarms press: 10kg 15*15*15*15
Nedpress kabelcross: 25kg*15, 30kg 15*15, 35kg*15
Triceps tau over hodet kabelcross: 15kg 12*12*12, 12.5kg*15
Triceps nedpress tau: 7.5kg 15*15*15*15