stinemn's treningsdagbok listevisning

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Dag 1: Styrke rygg (Elixia Colusseum):
Nedtrekk smalt foran hodet:
35kg 15x2, 40kg 12x2
Nedtrekk tau foran hodet:
30kg 15x2, 35kg 12x2
Nedtrekk bredt foran hodet: 12x4 40kg, 35kg
Nedtrekk omvendt grep: Droppsett 40kg 30kg 25kg 10.10.12 x2
Sittende roing smalt grep: 12x3 35kg, tau 25kgxmaks
Markløft: 70kg 12.10.10
T-bar roing: 15kg 10x4, 10kgxmaks rolig
Rygghev: 3x15 15kg
Nedtrekk strake armer: 17.5kg 12x4
Facepuls: 15x3 21kg, 17.5kgx2, 12.5kgxmaks
(1) Knestående hantelroing: 12kg 12x3
(2) Skidrag: 15x3 12.5kg

Bakoverhev stående hantler: 5kgx20, 6kg 15x3
Omvendt flyes, benk: 15x4 4kg
Stående sidehev, en arms: Hantel 3kg 15x3

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Crossover/elipsemaskin:
Rolig tempo - sone 1, 60% av max.
Level 10
Tid: 45min
Distanse: 7.0km

Puls:
Avg 116,58%. Max 146,73%. Min 96,48%.
Calories 281
Fat burn of calories 49%

53.7kg
54.5kg

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Athleticfitness konkurransemoment:
Chins: 10
1min pause
1.5min roing: 375m
30sek pause
Dips: 19

Mage:
Hengende benhev: 20x4
Situps med ball: 20x3
Ab crunch benk: 10kg 15x3, 5kg 20x2
Sittende mage crunch: 36kgx25, 4x15 41kg + 32xmaks
Chins xmaks

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Intervall spurt/jogg:
3min hurtig jogg x5
1min full spurt x5

Tid km/h stigning
Oppvarming 15min: 11.0-13.5km/t, 1.0%

Intervall:
3min: 13.0 km/t
1min: 18.0km/t

Nedtrapping:
5min rolig

Distanse:
15min 2.90km
35min 7.75km
40min 8.50km

Puls:
Avg 150,75%. Max 182,91%. Min 106,53%.
Calories 363
Fat burn of calories 26%

Puls oppvarming 15min:
Avg 146,73%. Max 159,80%. End 128,64%.

Puls intervall 20min:
Avg 156,78%. Max 182,91%. End 180,90%.

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Dag 5: Triceps og Biceps
Nedpress kabelcross: 17.5kg 15x2, 21kg 12x2
Triceps enarms press: 2.5kg 15x3
Biceps enarmscurl: 5kg 15.12.12
Triceps tau over hodet kabelcross: 15kg 15x2, 17.5kg 12x3
Triceps nedpress tau: 10kgx12, 7.5kg 15x3 + 5kgxmaks kortreps
Triceps bak hodet, en arms: Hantel 4kg 12x3, i supersett med;
Triceps kick-back: Hantel 4kg 12x3

Hangups
Stående bicepscurl stang: 20kg 12x4
Bicepcurl m. hantler, 3 sek i senkefasen: 16.16.16 10kg, 8kgx2
Hammercurl: 5kg 15x3
Biceps curl stang kabelcross: 12x4, 6.25kg

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Pyramideintervall:
Intervall: 3.2.1.2.3.2.1
Pause: halv tid, 10.5km/t 1.0%

Tid km/h stigning
Oppvarming 15min: 11.0-13.0km/t, 1.0%

Intervall:

3min: 15.5

2min: 16.0

1min: 17.0

30sek: 18.5

Imin: 18.0

2min: 16.0

3min: 15.5-16.0

2min: 16.5

1min: 18.0

30sek: 18.5
30sek: 18.5
30sek: 19.0

Nedtrapping:
5min 12.0km/t 1.0%
5min 11.5-12.0km/t 3.0%
10min 6.5km/t 8.0-10.0%

15min 2.90km
30min 6.82km
40min 9.62km
45min 10.7km
50min 11.7km
60min 13.0km

Puls totalt:
Avg 153,77%. Max 181,91%. Min 177,59%.
Calories 607
Fat burn % of calories 24%

Puls oppvarming 15min:
Avg 149,75%. Max 160,80%. End 121,61%.

Puls intervall 25min:
Avg 154,77%. Max 181,91%. End 133,67%.

Puls nedtrapping: (se over, glemte trykke, total 45min puls registrering)

Sone 5: 00.00.54
Sone 4: 00.20.03
Sone 3: 00.24.08
Sone 2: 00.12.32
Sone 1: 00.00.17

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Crossover/elipsemaskin:
Rolig tempo - sone 1, 60% av max.
Level 8-10
Tid: 45min
Distanse: 6.80km

Puls:
Avg 112,56%. Max 128,64%. Min 96,43%.
Calories 229
Fat burn of calories 52%

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Dag 6: Mage & Bakside bein
Sittende lårcurl: 45kgx20, 50kg 15.15.15.15
Stående lårcurl, et beins: 10kgx20, 12.5kg 15x2 (rolig/holde), 10kg 15x3 (eksplosivt)
Bulgarsk utfall fra step, etbeins med hantler: 14kg 15.15.12.12
Hip-thrust, stang: 70kg 15x4
Beinpress smalt: 160kg 20x6
Hip-thrust, hantel: 32kg 20x3
Nordic hamstring: 8x3
Kick-back, et beins: 40kg 20x4
(1) Innside lår: 20.20.20 55kg
(2) Utside lår: 20.20.20 65kg
Sittende lårcurl: Bio-reps 45kgx12 + 4xmaks (10sek pause)

Mage:
Crunch/planke i slynge: 15x3
Sittende mage crunch: 55kgx25, 15x4 65kg + 50kgxmaks
(1) Knestående magecrunch: 20x4 60kgx2, 65kgx2
(2) Sideplanke 15x4

Roing oppvarming 15min
Hastighet 10

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Dag 3: Bryst & Mage
Dips: Bioreps 5x12 (60reps, 10-15sek pause)
Pec dec: 37.5kgx15, 12x3 42.5kg
Kabelcross press fra topp: 10kg 10x2, 7.5kg 15x3
Skråbenk hantel: 10x4 14kgx2, 12kgx2
Dips mellom benk: Vektskive 20kg 18.15.12.12
Smalbenk: 20kg 15x4
Sittende brystpress maskin: 32kg 10x4

Mage:
Sittende mage crunch: 36kgx25, 4x15 41kg, 42.5x3 + 32xmaks
Hengende benhev 90grader: 4x20
Knestående magecrunch: 28kgx25, 31.5kg 15x3

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Cardo rolig sone 1:
Tredemølle stigning:
Tid: 10min
Distanse: 1km
Speed: 6.0
Incline: 12.0%

Crossover/elipsemaskin:
Level 10-12
Tid: 35min
Distanse: 6.55km

Puls 45min:
Avg 115,58%. Max 131,66%. Min 94,47%.
Calories 268
Far burn of calories 50%

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Oppvarming roing:
5min 1118m

Ro intervall:
Hastighet 10
500m 2:04.5
500m 2:03.0
500m 2:03.1
500m 2:03.5
500m 2:03.7

Nedtrapping:
Crossover 15min
Distanse 0.84km

Puls totalt 40min:
Avg 123,62%. Max 218,109%. Min 51,26%.
Calories 283
Fat burn of calories 38%

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Dag 4: Mage & Forside bein
Oppvarming 10min roing.
Lårstrekk bena samlet: 30kg 20.20.20.15.15
Sideliggende ettbenspress: 12x4 90kg, 100kg
Beinpress smalt: 220kg 12x8 140kg 30x4
Bulgarsk utfall: 14kg 15x3
Hip-thrust: 75kg 12x6
Kick-back, et beins: 15x3 55kg, 50kgx2, kortreps 35kg 20x3
Innside lår: 20.20.20 55kg
Utside lår: 20.20.20 Droppsett 65kg, 55kg, 45kg 15x3

Mage:
(1) Hengende magecrunch: 15x4
(2) Crunch på ball: 15x4
Sittende mage crunch: 55kgx25, 15x4 65kg +50kgx50
(1) Knestående magecrunch: 50kgx25, 15x4 60kg, 65kg
(2) Sideplanke: 15x4

Chins: 4xmaks

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Dag 2: Skuldre & Legger
Legger:
Stående tåhev, flex 1-2 sek i topposisjon: 15x5 40kg
Sittende tåhev: 15x5 32.5kg
Droppsett stående tåhev: 10reps 35kg -->

Skuldre:
Militærpress: 20kgx15, 30kg 6x3
(1) Fronthev: Hantel 6kg 12x3
(2) Stående roing, ez-stang: 20kg 15x3
Bakoverhev: Hantler 15x3 6kg
Arnholdspress: 10x4 12kg, 10kg
(1) Sidehev hantel: 5kg 10x4
(2) Omvendt flyes, benk: 4kg 15x4
Foroverbøyd en arms cabel: 3x15 2.5kg
Facepuls: 15x3 21kg, 12.5kgxmaks
Krysstrekk liggende: 2.5kg 15x3
Stående sidehev: Hantel 3kg 15x3
Tauhev mellom benene: 7.5kg 12x2, 5kg 15x2
Sittende roing: 26kgxmaks 30x2

55.2kg

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Sprintintervall 40/20:
Oppvarming 11.0-13.5km/t

Intervall:
40/20 x5 16.8-17.0km/t
40/20 x5 17.0-17.2km/t
40/20 x5 17.2km/t
40/20 x5 17.5km/t

Nedtrapping 15min
10min 12.0km/t, 1.0-3.0%
5min 11.5km/t 3.0%
10min 6.5km/t 8.0%

Distanse:
15min 2.90km
35min 8.60km
45min 10.7km
50min 11.7km
60min 13.0km

Puls total 60min:
Avg 151,76%. Max 180,90%. Min 69,35%.
Calories 587
Fat burn of calories 25%

Puls oppvarming 15min:
Avg 141,71%. Max 160,80%. End 121,61%.

Puls intervall 20min:
Avg 167,84%. Max 180,90%. End 173,87%.

Puls nedtrapping 25min:
Avg 142,71%. Max 173,87%. Ens 119,60%.

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FKI227 Fotball
Spill

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Crossover/elipsemaskin:
Rolig tempo - sone 1
Level 8
Tid: 45min
Distanse: 8.0km

Puls:
Avg 113,57%. Max 124,62%. Min 105,53%.
Calories 252kcal
Fat burn of calories 51%

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Dag 1: Styrke rygg
Nedtrekk smalt foran hodet:
40kg 15x2, 43kg 12x2
Nedtrekk tau foran hodet:
36kgx12, 33kg 12x3
Nedtrekk bredt foran hodet: 36kgx12, 33kgx15, 26kgx25, 33kgx15
Nedtrekk omvendt grep: Droppsett 40kg 33kg 26kg 10.10.12 x2
Sittende roing smalt grep:
36kg 12x4
Sittende roing bredt grep: 33kg 12x2, 26kg 15x2
Nedtrekk strake armer: 17.5kg 12x4
Stående tauroing: 21kgx12, 17.5kg 15x2
Facepuls: 15x3 21kg, 12.5kgxmaks
Skidrag: 15x3 12.5kg
Knestående hantelroing: 14kg 12x3
Rygghev: 3x15 15kg

Bakoverhev stående hantler: 5kgx20, 6kg 15x3
Omvendt flyes, benk: 15x3 4kg, 5kg
Stående sidehev, en arms: Hantel 3kg 15x4

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Sprintintervall 20/10:
Oppvarming 11.0-13.5km/t

Intervall, 1.5%:
5min: 20/10 17.0km/t x10
5min: 20/10 17.0km/t x10

Nedtrapping 15min
10min 12.0km/t, 1.5-3.0%
10min 6.5km/t 8.0%

Distanse:
15min 2.90km
25min 5.75km
30min 6.75km
35min 7.75km
45min 9.0km

Puls total:
Avg 149,75%. Max 172,86%. Min 115,58%.
Calories 385kcal
Fat burn of calories 27%

Puls oppvarming 15min:
Avg 147,74%. Max 160,80%. End 118,59%.

Puls intervall 10min:
Avg 163,82%. Max 172,86%. End 166,83%.

Puls nedtrapping:
Avg 141,71%. Max 166,83%. End 124,62%.

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Mage:
Sittende mage crunch: 36kgx25, 4x15 41kg + 32xmaks
Hengende benhev strake ben: 3x20
Knestående magecrunch: 23.75kgx25, 33.75kg 15x4
Hengende benhev bøyde knær: 3x20
Magecrunch slynge: 12x4

Kondisjon rolig/moderat tempo:
Crossover
Level 8 (35min)
Level 10 (10min)
Tid: 45min
Distanse: 7.60km

Puls:
Avg 115,58%. Max 125,63%. Min 99,50%.
Calories 271
Fat burn of calories 50%

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Sprintintervall:
Oppvarming 11.0-13.5km/t

Intervall:
40/20 x5 16.8km/t
40/20 x5 17.0km/t
40/20 x5 17.2km/t
40/20 x5 17.5km/t

Nedtrapping 15min
10min 12.0km/t, 1.0-3.0%
5min 11.5km/t 3.0%
10min 6.5km/t 8.0%

Distanse:
15min 2.90km
35min 8.60km
45min 10.6km
50min 11.6km
60min 13.0km

Puls total 60min:
Avg 148,74%. Max 177,89%. Min 112,56%.
Calories 556kcal
Fat burn of calories 27%

Puls oppvarming 15min:
Avg 144,72%. Max 157,79%. End 117,59%.

Puls intervall 20min:
Avg 163,82%. Max 177,89%. End 173,87%.

Puls nedtrapping 25min:
Avg 138,69%. Max 173,87%. End 117,59%.