stinemn's treningsdagbok listevisning

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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: 20kg 20.15.15
(1) Fronthev: Hantel 12x3 6kg
(2) Stående roing, ez-stang: 20kg 15x3
Bakoverhev: Hantler 12x3 6kg
Arnholdspress: 10x4 12kg
(1) Sidehev hantel: 5kg 10x4
(2) Omvendt flyes, benk: 4kg 15x4
Foroverbøyd en arms cabel: 3x15 2.5kg
Facepuls: 15x3 17.5kg, 21kgx12
Tauhev mellom benene: 7.5kg 12x2, 5kgx15
Stående sidehev, kabelcross: 2.5kg 8x3
Krysstrekk liggende: 2.5kg 15x3
Stående sidehev: Hantel 2.5kg 12x3
Skulderpress maskin: Bioreps 25kgx12, 4xmaks

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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: 18.0

Imin: 18.0

2min: 16.0

3min: 15.5-16.0

2min: 16.5

1min: 18.0

30sek: 18.0
30sek: 18.0
30sek: 18.0

Nedtrapping:
5min 12.0 1.0%
20min 6.5 8.0-12.0%

15min 2.88km
30min 6.82km
40min 9.63km
45min 10.65km
65min 13.0

Puls totalt:
Avg 147,74%. Max 178,89%. Min 113,57%.
Calories 612
Fat burn % of calories 28%

Puls oppvarming 15min:
Avg 139,70%. Max 155,78%. End 116,58%.

Puls intervall 25min:
Avg 156,78%. Max 178,89%. End 130,65%.

Puls nedtrapping:
Avg 139,70%. Max 148,74%. End 132,66%.

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Dag 1: Styrke rygg
Nedtrekk smalt foran hodet:
40kgx15, 43kg 12x3
Nedtrekk tau foran hodet:
36kg 12.10.10
Nedtrekk bredt foran hodet:
12x4, 36kg, 33kgx3
Nedtrekk omvendt grep: Droppsett 40kg 33kg 26kg 10.10.12 x2
Sittende roing smalt grep:
10x4 36kg
Knestående hantelroing: 16kg 10x3
Sittende stangroing bredt grep: 36kg 10x2, 26kg 15x2
Markløft: 70kg 12.12.12
Facepuls: 15x3 15kg, 17.5kgx2, 12kgx20
(1) Nedtrekk strake armer: 12x3 17.5kg
(2) Skidrag: 12x3 15kg, 12.5kgx2
Rygghev: 3x15 15kg

Bakoverhev stående hantler: 5kgx20, 6kg 15x3
Omvendt flyes, benk: 4kg 15x3
Stående sidehev, en arms: Hantel 3kg 12x4

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Sprintintervall:
Oppvarming 11.0-13.0km/t

Intervall:
40/20 x5 16.0km/t
40/20 x5 16.5km/t
40/20 x5 16.8km/tx2, 17.0km/tx3
40/20 x5 17.0km/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 2.85km
35min 8.40km
45min 10.4km
50min 11.4km
60min 12.5km

Puls total:
Avg 150,75%. Max 173,87%. Min 106,53%.
Calories 539
Fat burn of calories 26%

Puls oppvarming 15min:
Avg 144,72%. Max 158,79%. End 119,60%.

Puls intervall 20min:
Avg 160,80%. Max 173,87%. End 137,69%.

Puls nedtrapping:
Avg 142,71%. Max 161,81%. End 115,58%.

10min roing, hastighet 10:
2159m

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Dag 6: Mage & Bakside bein
Abcoaster: 15kg 25.25.25 x3
Sittende lårcurl: 30kgx20, 35kg 15.15.15.15
Liggende lårcurl: 32kgx12, 27kgx15, 23kg 20.15.15
Hip-thrust: 75kg 12x5
Bulgarsk utfall fra step, etbeins med hantler: 16kg 12x4
Kick-back, et beins: 15x4 62.5kg, eksplosivt/holde topp posisjon
Beinpress smalt: 220kgx15, 10x8 250kgx4, 260kgx4 +140xmaks
Kick-back kabelcross: 15x4 6.25kg
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg
Liggende lårcurl/nordic hamstring: 10x4, 32kg +18kgx20

Mage:
Sittende mage crunch: 62.3kgx25, 67.3kg 15x4
Hengende magehev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 15x4 25kg
(2) Sideplanke 15x4
Skråliggende situps: 20x3

Chins: 11.10
Roing 1.5min:

55.4kg

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Moldevatnet - Varden - Hoppbakken - Nordbyen:
Distanse: 15.4km
Tid: 01.33.55

Puls total:
Avg 139,70%. Max 167,84%. Min 74,37%.
Calories 834 kcal
Fat burn % of calories 32%

Puls Moldevatnet 22.31:
Avg 144,72%. Max 167,84%. End 163,82%.

Puls Vardeveien 32:16:
Avg 145,73%. Max 167,84%. End 145,73%.

Puls Varden 22.05:
Avg 117,59%. Max 145,73%. End 124,62%.

Puls Nordbyen 17.02:
Avg 150,75%. Max 162,81%. End 134,67%.

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Tredemølle stigning, tempoøkning:
15min 2.77km
30min 6.07km
60min 9.25km

Tid km/g stigning
0-1.5 6.2 3.0%
1.5 11.0 2.0%
5-10 11.5-12.0
10-15 12.0-12.5
15-20 12.5-13.0
20-25 13.0-13.5
25 13.5 3.0%-5.0%
30 6.5 12.0%
45 6.0 15.0%

Puls:
Avg 146,73%. Max 181,91%. Min 46,23%.
Calories 514kcal
Fat burn % of calories 27%

Puls løping:
Avg 153,77%. Max 181,91%. End 136,68%.

Puls gå:
Avg 139,70%. Max 151,76%. End 131,66%.

Mage:
Abcoaster 10kg 50.50.50,
15kg 20.20.20
Hengende benhev: 20x4
Knestående magecrunch kabelcross: 22.5kgx25, 25kg 15x4

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Dag 5: Triceps og Biceps
Nedpress kabelcross: 32kgx15 36kg 12x3
Triceps enarms press: 4.5kg 15x2, 6.7kg 12x2
Biceps enarmscurl: 6.7kg 15x3
Triceps tau over hodet kabelcross: 15x4, 32kg, 29.3kgx2, 27kg
Triceps nedpress tau: 16.3kg 12x3
Dips: Eksplosivt 12x3
Triceps bak hodet, en arms: Hantel 4kg 12x3, i supersett med;
Triceps kick-back: Hantel 4kg 12x3

Biceps kabelcross: 5kgx20, 10kg 12x3
Stående bicepscurl stang: Droppsett 20kgx12, 20kg 17kg 15kg 12kg x8 reps
Stående hantel bicepscurl: 20.16.16 8kg
Hammercurl: 6kg 12x3
Biceps curl stang kabelcross: 15x3, 6.25kg, 5kgx2

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Dag 4: Mage & Forside bein
Abcoaster: 10kg 40.40.40, 20kg 15.15.15 x3
Lårstrekk bena samlet: 25kg, 30kg 20.20.20.15.15
Bulgarsk utfall: 14kg 15x3
Hip-thrust: 75kg 12x5
Kick-back, et beins: 12x4 60kg, 62.5kg, 65kgx2 +30kgxmaks
Kick-back kabelcross, et beins: 5kgx20, 6.25kgx15, 7.5kg 12x2
Sideliggende ettbenspress: 10x5 90kg
Beinpress smalt: 220kgx15, 10x8 260kg
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg +25kgxmaks

Mage:
Sittende mage crunch: 62.3x25, 67.3kg 20.20.15.15
Hengende benhev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 4x15 25kg
(2) Sideplanke: 15x4
Situps skråliggende: 20x3

Chins:+6.25kg 6.6.6.5.4

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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: 17.5-18.0

2min: 16.0

3min: 15.5-16.0

2min: 16.5

1min: 18.0

30sek: 18.5
30sek: 19.0
30sek: 19.5

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

15min 2.86km
30min 6.80km
40min 9.65km
45min 10.70km
50min 11.70km
60min 13.0km

Puls totalt (50min):
Avg 154,77%. Max 181,91%. Min 86,43%.
Calories 534
Fat burn % of calories 23%

Puls oppvarming 15min:
Avg 135,68%. Max 177,89%. End 119,60%.

Puls intervall 25min:
Avg 165,83%. Max 181,91%. End 80,90%.

Puls nedtrapping:
Avg 147,74%. Max 180,90%.

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Dag 3: Bryst & Mage
Dips: 17 + 5x10 (50reps)
Pec dec: 45kgx20, 59kg 15.12.12
Kabelcross press fra topp: 10kgx10 7.5kg 15x3
Skråbenk hantel: 14kg 10x4
(1) Dips mellom benk: Vektskive 20kg 15.15.14.12
Sittende brystpress maskin: 25kgx20, 30kgx15, 35kg 12x3
Pectoral machine: 25kg 15x3

Mage:
Abcoaster 20kg 20.20.20 x3
Knestående magecrunch: 23kgx25, 27kgx20 + 10.10.10x2
Sittende mage crunch: 62.3kgx25, 4x15 67.3kg
Hengende benhev 90grader: 4x20
Knestående magecrunch: 22.5kgx25, 25kg 15x4
Situps skråliggende: 20x3

Roing 2000m:
500m 2.05.3
500m 2.03.9
500m 2.03.9
500m 2.01.8

Hastighet 10

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Moldevatnet - lysløypa - varden:
14.8km
Tid 1t 28min

Puls totalt:
Avg 142,71%. Max 168,84%. Min 79,40%.
Calories 819 kcal
Fat burn % of calories 30%

Puls Moldevatnet, 22.48min:
Avg 145,73%. Max 164,82%. End 161,81%.

Puls Vardeveien, 18.32min:
Avg 143,72%. Max 163,82%. End 143,72%.

Puls Varden, 14.09min:
Avg 159,80%. Max 168,84%. End 138,69%.

Puls hjem, 32.57min:
Avg 133,67%. Max 160,80%. End 116,58%.

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Dag 2: Skuldre & Legger
Legger:
Stående tåhev: 15x5 40kg
Sittende tåhev: 15x5 32.5kg
Droppsett stående: 8reps 40kg -->

Skuldre:
Militærpress: 22kg 15x3
(1) Fronthev: Hantel 12x3 6kg
(2) Stående roing, ez-stang: 20kg 15x3
Bakoverhev: Hantler 12x3 6kg
Arnholdspress: 10x4 12kg
(1) Sidehev hantel: 5kg 10x4
(2) Omvendt flyes, benk: 4kg 15x4
Foroverbøyd en arms cabel: 3x15 2.5kg
Facepuls: 15x3 15kg, 17.5kgx2, 10kgx20
Tauhev mellom benene: Droppsett 6.25kg, 5kg, 3.75kg, 2.5kg
Stående sidehev, kabelcross: 1.25kg 10x3
Stående sidehev: Hantel 2.5kg 12x3
Skulderpress hantler: 12kgx15, 16kgx6, 14kg 8x3

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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: 17.5-18.0

2min: 16.0

3min: 15.5-16.0

2min: 16.5

1min: 18.0

30sek: 18.5
30sek: 19.0
30sek: 19.5

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

15min 2.86km
30min 6.77km
40min 9.55km
50min 11.55km
60min 12.65km

Puls totalt (50min):
Avg 161,81%. Max 181,91%. Min 79,40%.
Calories 596
Fat burn % of calories 20%.

Puls oppvarming 15min:
Avg 152,76%. Max 165, 83%. End 153,77%.

Puls intervall 25min:
Avg 169,85%. Max 181,91%. End 152,76%.

Puls nedtrapping:
Avg 155,78%. Max 168,84%.

Abcouster:
15kg 20.20.20 x3

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Dag 1: Styrke rygg (Stamina Hot)
Hang-ups: 9
Nedtrekk smalt foran hodet:
25kgx20, 35kg 12x3
Nedtrekk tau foran hodet:
25kgx15, 30kg 12x2
Nedtrekk bredt foran hodet:
4x12 30kg
Nedtrekk omvendt grep: Droppsett 35kg 25kg 15kg 12.12.20, 35kg 25kg 20kg 10.10.15
Sittende roing smalt grep:
25kgx10, 20kg 12x3
Sittende roing bredt grep: 12x4 20kg, 15kg
Markløft: 70kg 10x2, 60kg 15.12
Knestående hanteldrag: 16kg 8x3
Facepuls: 15kgx15, 17.5kg 12x3, 10kgx20
(1) Nedtrekk strake armer: 12x3 15kg
(2) Skidrag: 12x3 12.5kg
Rygghev: 15kg 15x3

Bakoverhev: 5kgx20, 7kg 12x2, 6kgx15
Omvendt flyes, benk: 4kg 15x3
Stående sidehev, en arms: Hantel 4 12x4

Roing 10min: 2182m

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Dag 5: Triceps og Biceps (Stamina Hot)
Nedpress kabelcross: 15kgx20 17.5kgx15, 20kg 12x2
Triceps enarms press: 5kgx10, 2.5kg 15x2
Biceps enarmscurl: 5kg 15x3
Triceps tau over hodet kabelcross: 15kg 15x4
Triceps nedpress tau: 7.5kg 12x4
Triceps bak hodet, en arms: Hantel 4kg 12x3, i supersett med;
Triceps kick-back: Hantel 4kg 12x3

Stående bicepscurl stang: 20kg 12.12.10
Stående hantel bicepscurl: 16.16.16 10kg, 8kgx2
Hammercurl: Hantler Droppsett 7kg, 6kg, 5kg, 4kg, 3kg, 2kg
Biceps curl stang kabelcross: 15x3, 5kg

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Dag 6: Mage & Bakside bein (Stamina Hot)
Sittende lårcurl: 30kgx20, 35kg 15x5
Hip-thrust: 75kg 12x5
Bulgarsk utfall fra step, etbeins med hantler: 16kg 12x4
Kick-back, et beins kabelcross: 5kgx20 7.5kg 15x4
Beinpress smalt: 220kgx15, 10x8 250kgx4, 260kgx4 +140xmaks
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg
Sittende lårcurl: 30kgx12 + 4xmaks

Mage:
Sittende mage crunch: 60kgx20, 65kg 15x4
Hengende magehev: 20x4
Knestående magecrunch: 22.5kgx25, 15x4 25kg

Chins: 10.9

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Mage:
Sittende mage crunch: 60kgx25, 3x15 65kg, 45kgxmaks
Abdominal crunch: 20x3 20kg, 25kg
Rotaro torso: 20kg 15x3
Liggende benhev: 4x20

Sittende legger: 60kgx20, 70kg 12x10 + 40x30
Et beins: 40kgx12, 30kg 15x4

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Sprintintervall:
45/15 x10 16.0km/t
20/10 x10 18.0km/t

20min 5.18km
30min 7.20km
35min 8.0

Nedtrapping 15min
10min 12.0km/t, 1.0-3.0%
5min 6.5km/t, 10.0%

Puls totalt 40min:
Avg 143,72%. Max 178,89%. Min 69,35%.
Calories 383kcal
Fat burn of calories 28%

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Dag 3: Bryst & Mage (Skyfitness Bodø)
Dips: 16 + 5x10 (50reps)
Pec dec: 23kgx20, 15x4 32kg
Kabelcross press fra topp: 21kg 12x4
Skråbenk hantel: 14kg 10x4
(1) Dips mellom benk: Vektskive 20kg 12x3 + 10 kroppsvekt
Benkpress: 30kg 12x4
Sittende brystpress maskin: 23kgx20 27kgx15 32kg 12x2

Mage:
Sittende mage crunch: 60kgx25, 4x15 65kgx2, 70kgx2
Hengende benhev 90grader: 4x20
Knestående magecrunch: 22.5kgx25, 25kg 15x4