stinemn's treningsdagbok listevisning

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

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: 15kgx15, 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

Stående bicepscurl stang: 20kg 12x4
Stående hantel bicepscurl: 20.18.16 8kg
Hammercurl: 6kg 12x3
Biceps kabelcross: 5kg 15x3
Biceps curl stang kabelcross: 12x3, 5kg

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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 12.0 1.0%
5min 11.5-12.0 3.0%
10min 6.5 8.0%

15min 2.87km
30min 6.81km
40min 9.62km
45min 10.7km
50min 11.7km
60min 13.0

Puls totalt (50min):
Avg 157, 79%. Max 184,92%. Min 87,44%.
Calories 599kcal
Fat burn % of calories 22%

Puls oppvarming 15min:
Avg 150,75%. Max 164,82%. End 131,66%.

Puls intervall 25min:
Avg 167,84%. Max 184,92%. End 169,85%.

Puls nedtrapping:
Avg 146,73%. Max 169,85%. Ene 128,64%.

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Dag 6: Mage & Bakside bein
Sittende lårcurl: 45kgx20, 50kg 15.15.15.15
Stående lårcurl, et beins: 10kgx20, 15kgx10, 12.5kgx12 (rolig/holde), 10kg 15x3 (eksplosivt)
Bulgarsk utfall fra step, etbeins med hantler: 14kg 15.15.12.12
Hip-thrust: 75kg 12x5
Beinpress smalt: 160kg 20x6
Nordic hamstring: 8x3
Kick-back, et beins: 40kg 20x3
(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 55kg, 60kg, 65kgx2
(2) Sideplanke 15x4

Roing oppvarming 15min:
Hastighet 10
5min: 1112m
5min: 1123m
5min: 1118m

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Dag 3: Bryst & Mage
Dips: Bioreps 5x10 (50reps, 10-15sek pause)
Pec dec: 37.5kgx15, 12x3 42.5kg
Kabelcross press fra topp: 10kgx10, 7.5kg 15x4
Skråbenk hantel: 10x4 14kgx2, 12kgx2
(1) Dips mellom benk: Vektskive 20kg 18.14.12.12
Smalbenk: 20kg 20.16.15.15
Sittende brystpress maskin: 32kg 10x4

Mage:
Sittende mage crunch: 36kgx25, 4x15 41kg + 32xmaks
Hengende benhev 90grader: 4x20
Knestående magecrunch: 24.5kgx25, 31.5kg 15x3

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Sprintintervall:
Oppvarming 11.0-13.5km/t

Intervall:
40/20 x5 16.5km/t
40/20 x5 16.8km/t
40/20 x5 17.0km/t
40/20 x5 17.2km/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 2.88km
35min 8.50km
45min 10.5km
50min 11.5km
60min 12.6km

Puls total 60min:
Avg 149,75%. Max 176,88%. Min 113,57%.
Calories 567kcal
Fat burn of calories 26%

Puls oppvarming 15min:
Avg 144,72%. Max 158,79%. End 124,62%.

Puls intervall 20min:
Avg 163,82%. Max 176,88%. 171,86%.

Puls nedtrapping 25min:
Avg 141,71%. Max 171,86%. End 126,63%.

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Roing:
10min 2171m

Intervall:
500m: 2.06.7
500m: 2.05.7
500m: 2.06.1
500m: 2.04.0

Nedtrapping crossover 5min

Puls 30min:
Avg 127,64%. Max 163,82%. Min 75,38%.
Calories 227
Fat burn of calories 36%

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Dag 4: Mage & Forside bein
Oppvarming 10min roing.
Lårstrekk bena samlet: 30kg 20.20.20.15.15
Bulgarsk utfall: 16kg 12x3
Hip-thrust: 75kg 12x6
Sideliggende ettbenspress: 10x4 90kg, 100kg
Beinpress smalt: 220kg 12x8 140kg 30x4
Kick-back, et beins: 15x2 55kg, 35kg 20x4
Innside lår: 20.20.20 55kg
Utside lår: 20.20.20 Droppsett 65kg, 55kg, 45kg 15x3

Mage:
Crunch på ball: 10x4
Sittende mage crunch: 55kgx25, 15x4 65kg +50kgx50
(1) Knestående magecrunch: 50kgx25, 15x4 60kg
(2) Sideplanke: 15x4

Chins: 11.10

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

Mage:
Sittende mage crunch: 55kgx25, 15x4 65kg + 50kgxmaks Knestående magecrunch: 24.5kgx25, 28kg 20x4
Siderotasjon: 30kg 20x3

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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 12.0 1.0%
5min 11.5-12.0 3.0%
10min 6.5 8.0%

15min 2.86km
30min 6.78km
40min 9.60km
45min 10.70km
50min 11.70km
60min 13.0km

Puls totalt (50min):
Avg 156,78%. Max 181,91%. Min 111,56%.
Calories 585
Fat burn % of calories 23%

Puls oppvarming 15min:
Avg 147,74%. Max 161,81%. End 129,65%.

Puls intervall 25min:
Avg 166,83%. Max 181,91%. End 174,87%.

Puls nedtrapping:
Avg 150,76%. Max 175,88%. End 135,68%.

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AF:
Roing oppvarming 5min:
Hastighet 10
1079

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

Skuldre:
Militærpress: 20kg 18.12.12
(1) Fronthev: Hantel 7kg,x12 5kg 15x2
(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
Skråliggende sidehev: Hantel 4kg 10x3
Stående sidehev: Hantel 3kg 15x3
Tauhev mellom benene: 7.5kg 12x2, 5kg 15x2
Sittende roing: 26kgxmaks

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Ullevålseter/Sognsvann:
Tid: 1t 07min
Distanse: 12.4km

Puls: Avg 136,68%. Max 178,89%. Min 58,29%.
Calories 577kcal
Fat burn of calories 34%

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Dag 1: Styrke rygg
Chins med vekt, 6.25kg: 6.5.5.4
Nedtrekk smalt foran hodet:
40kgx15, 43kg 12x3
Nedtrekk tau foran hodet:
36kgx12, 33kg 12x2
Nedtrekk bredt foran hodet:
12x4, 36kg, 33kgx3
Nedtrekk omvendt grep: Droppsett 40kg 33kg 26kg 10.10.12 x2
Sittende roing smalt grep:
36kg 12x4
Knestående hantelroing: 14kg 12x3
Markløft: 70kg 12.12.12
Facepuls: 15x3 17.5kg, 12.5kgx20
Stående tauroing: 21kg 12x3
(1) Nedtrekk strake armer: 17.5kg 15.12.12
(2) Skidrag: 12x3 12.5kg
Rygghev: 3x15 15kg

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

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Dag 6: Mage & Bakside bein
Sittende lårcurl: 45kgx20, 50kg 15.15.15.15
Stående lårcurl, et beins: 10kg 20x2, 15kg 10x2, 10kgx15
Bulgarsk utfall fra step, etbeins med hantler: 16kgx10, 14kg 12x3
Hip-thrust: 75kg 12x6
Beinpress: 180kg 20x5
Nordic hamstring: 8x3
Kick-back, et beins: 12x4 50kgx2, 55kgx2
Innside lår: 20.20.20 55kg
Utside lår: 20.20.20 65kg
Sittende lårcurl: Bio-reps 45kgx12 + 4xmaks (15sek pause)

Legger:
Sittende tåhev, flex 1-2 sek i topposisjon: 15x5 32.5kg
Stående tåhev: 15x5 40kg

Mage:
Sittende mage crunch: 55kgx25, 15x4 65kg
(1) Knestående magecrunch: 20x4 50kg, 55kg
(2) Sideplanke 15x4
Liggende magehev: 20x4

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ag 5: Triceps og Biceps
Nedpress kabelcross: 15kgx20, 17.5kgx15, 21kg 12x2
Triceps enarms press: 5kgx8, 2.5kg 15x3
Biceps enarmscurl: 5kg 15.12.12
Triceps tau over hodet kabelcross: 15kgx15, 17.5kg 12x3
Triceps nedpress tau: 10kgx12, 7.5kg 15x3
Triceps bak hodet, en arms: Hantel 4kg 12x3, i supersett med;
Triceps kick-back: Hantel 4kg 12x3

Stående bicepscurl stang: 17.5kg 15x3
Stående hantel bicepscurl: 16.16.20 10kg, 8kg, 6kg
Hammercurl: 6kg 12x3
Biceps kabelcross: 5kg 15x3
Biceps curl stang kabelcross: 12x3, 5kg

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AF:
Roing oppvarming 5min:
Hastighet 10
1125m

Athleticfitness konkurransemoment:
Chins: 11
1min pause
1.5min roing: 374m
30sek pause
Dips: 19

Roing teknikk, hastighet 10:
500m: 2.14.2
500m: 2.12.5
500m: 2.11.6
500m: 2.09.6

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Spinning intervall Ullevaal Stadion:
Pyramideintervall
12 topper: 1.2.3.1.2.3.1.2.3.1.2.3
Pause 30sek, 1min, 1.5min

Puls 45min:
Avg 115,58%. Max 144,72%. Min 77,39%.
Calories 270
Fat burn of calories 47%

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Dag 4: Mage & Forside bein
Lårstrekk bena samlet: 30kg 20.20.20.15.15
Bulgarsk utfall: 14kg 15x3
Hip-thrust: 75kg 12x5
Sideliggende ettbenspress: 80kgx12, 90kg 10x3
Beinpress smalt: 220kgx15, 10x8 250kg, 130kg 30x4
Kick-back, et beins: 15x2 55kg, 35kg 20x3
Innside lår: 20.20.20 55kg
Utside lår: 20.20.20 Droppsett 65kg, 55kg, 45kg 12x3

Mage:
Sittende mage crunch: 55kgx25, 15x4 65kg +50kgx50
Hengende benhev: 20x4
(1) Knestående magecrunch: 45kgx25, 15x4 60kg
(2) Sideplanke: 15x4
Situps skråliggende: 20.30, 10kg 20x2

55.5kg

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Jogging:
Oppvarming Sognsvann:
25min, 4.64km
Puls: Avg 131,66%. Max 146,73%. End 100,50%.

Trappeintervall:
25min
Puls: Avg 128,64%. Max 169,85%. End 90,45%.

Puls total:
Avg 129,65%. Max 169,85%. Min 69,35%.
Calories 407 kcal
Fat burn of calories 36%

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Dag 3: Bryst & Mage
Dips: Maks + 5x10 (50reps)
Pec dec: 37.5kgx15, 12x3 42.5kg
Kabelcross press fra topp: 10kgx10, 7.5kg 15x3
Skråbenk hantel: 10x4 14kg, 12kgx3
(1) Dips mellom benk: Vektskive 20kg 15.13.12.12
Benkpress: 30kg 10x4
Sittende brystpress maskin: 32kg 10x4

Mage:
Sittende mage crunch: 36kgx25, 4x15 41kgx3, 45kg + 32xmaks
Hengende benhev 90grader: 4x20
Knestående magecrunch: 26.25kgx25, 15x4 31.25kg
Sideplanke fra step: 20x3

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AF:
Roing oppvarming 5min:
Hastighet 10
1110m

Athleticfitness konkurransemoment:
Chins: 11
1min pause
1.5min roing: 375m
30sek pause
Dips: 18

Roing teknikk, hastighet 10:
500m: 2.16
500m: 2.12.2

200m: 47.5sek
200m: 48.2sek
200m: 47.7sek
200m: 48.4sek