stinemn's treningsdagbok listevisning

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Dag 4: Mage & Forside bein
Abcoaster: 10kg 40.40.40, 20kg 15.15.15 x3
Lårstrekk bena samlet: 25kg 20.20.20.20.20
Bulgarsk utfall: 14kg 15x3
Hip-thrust: 75kg 12x5
Kick-back, et beins: 12x4 60kg +30kgxmaks
Kick-back kabelcross, et beins: 5kg 15x3
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: 60x30, 65kg 20.20.15.15
Hengende benhev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 4x15 25kg
(2) Sideplanke: 15x4
Situps skråliggende: 20x3

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Skuldre:
Militærpress: 22kgx15, 30kg 5+5, 20kgx10 + 4xmaks
(1) Fronthev: Hantel 12x3 6kg
(2) Stående roing, ez-stang: 20kg 15x3
Bakoverhev: Hantler 12x3 6kg
Arnholdspress: 10x4 12kg, 10kgx3
(1) Sidehev hantel: 5kg 10x4
(2) Omvendt flyes, benk: 4kg 12x4
Foroverbøyd en arms cabel: 3x12 2.5kg
Facepuls: 15kg 15x3, 10kgx20
Tauhev mellom benene: 12x3 Droppsett 6.25kg, 5kg, 3.75kg, 2.5kg
Stående sidehev, kabelcross: 1.25kg 10x3
Stående sidehev: Hantel 2.5kg 12x3
Skulderpress maskin: 25kg 13.12.10.10

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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 2.88km
30min 6.80km
40min 9.64km
45min 10.67km
50min 11.70km
60min 12.80km

Puls totalt (50min):
Avg 158,79%. Max 183,92%. Min 115,58%.
Calories 529kcal
Fat burn % of calories 21%

Puls oppvarming 15min:
Avg 141,74%. Max 158,79%. End 121,61%.

Puls intervall 25min:
Avg 164,83%. Max 183,92%. End 154,77%.

Puls nedtrapping:
Avg 152,76%. Max 167,84%. Ens 128,64%.

Abcouster:
15kg 20.20.20 x3

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Dag 1: Styrke rygg
Nedtrekk smalt foran hodet:
35kgx15, 10x3, 45kg
Nedtrekk tau foran hodet:
35kgx12, 30kg 15x2
Nedtrekk bredt foran hodet:
4x12 35kg
Nedtrekk omvendt grep: Droppsett 40kg 30kg 20kg 10.10.20 x2
Sittende roing smalt grep:
12x4 35kg
Markløft: 70kg 12.12.12
(1) Sittende roing bredt grep: 30kg 15x3
(2) Stående roing, smalt grep: 40kg 8x3
Facepuls: 15kg 15x3, 10kgx20
(1) Nedtrekk strake armer: 12x3 18kgx2, 14kg
(2) Skidrag: 12x3 18kg
Rygghev: 10kg 15x4

Bakoverhev: 5kgx20, 6kg 15.12.12
Omvendt flyes, benk: 4kg 15x3
Stående sidehev, en arms: Hantel 3kg 12x4

Dag 2: Skuldre & Legger
Legger:
Stående tåhev: 15x5 35kg, 40kgx4
Sittende tåhev: 15x5 32.5kg
Droppsett stående: 8reps 40kg -->

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Dag 6: Mage & Bakside bein
Abcoaster: 15kg 20.20.20 x3
Sittende lårcurl: 30kgx20, 35kg 15.15.15.15
Liggende lårcurl: 32kgx12, 27kg 15x3
Hip-thrust: 75kg 12x5
Bulgarsk utfall fra step, etbeins med hantler: 16kg 12x4
Kick-back, et beins: 15x4 50kg, eksplosivt/holde topp posisjon
Beinpress smalt: 220kgx15, 10x8 250kgx4, 260kgx4 +140xmaks
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg
Liggende lårcurl/nordic hamstring: 10x4, 32kg +18kgx20

Mage:
Sittende mage crunch: 60kgx25, 65kg 20.20.15.15
Hengende magehev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 15x4 25kg
(2) Sideplanke 15x4
Skråliggende situps: 20x3

Chins: +6.25kg 6.5.5.4.4

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Moldevatnet - lysløypa - varden:
15.0km
Tid 1t 34min

Puls:
Avg 142,71%. Max 169,85%. Min 76,38%.
Calories 863 kcal
Fat burn of calories 30%

Puls Moldevatnet 22.27min:
Avg 147,74%. Max 168,85%. Ens 167,84%.

Puls Vardevrien 19.32min:
Avg 142,71%. Max 168,84%. End 134,72%.

Puls Varden 14.06min:
Avg 161,81%. Max 168,84%. End 152,76%.

Puls hjem 37.56min:
Avg 133,67%. Max 169,85%. End 104,52%.

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Skuldre:
Militærpress, push press: 20kgx20 30kg 8x3
Sidehev, skråstilt en arms: Hantel 2.5kg 15x3
Sidehev: Hantel 2.5kg 12x3
Facepull: 18kgx15 23kg 12x3

Dag 5: Triceps og Biceps
Nedpress kabelcross: 32kg 15x2, 36kg 12x2
Triceps enarms press: 5kg 15x3
Biceps enarmscurl: 5kg 18x3
Triceps tau over hodet kabelcross: 32kg 15.15.12.12
Triceps nedpress tau: 14kg 12x3
Dips: 10x3 sakte
Triceps bak hodet, en arms: Hantel 4kg 12x3, i supersett med;
Triceps kick-back: Hantel 4kg 12x3

Stående bicepscurl stang: 22kgx10, 20kg 10.10, 15kgx15
Stående hantel bicepscurl: 16.16.16 10kg, 8kgx2
Hanmercurl: Hantler Droppsett 6kg, 5kg, 4kg, 3kg, 12reps
Biceps curl stang kabelcross: 15x3, 6.25kg, 5kgx2

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Tredemølle:
15min 3.0km
11.0-15.0km/t 1.0%

Roing:
2000m 9.14min
4000m 18.40min
4500m 21.0min
5000m 23.13min
5500m 25.30min
6000m 27.47min
6500m 30.0min

Nedtrapping stigning mølle:
10min 1km
6.0km/t 12%

Puls totalt:
Avg 134,67%. Max 172,86%. Min 81,41%.
Calories 528kcal
Fat burn of calories 33%

Puls oppvarming:
Avg 151,76%. Max 182,86%. End 120,60%.

Puls roing:
Avg 138,69%. Max 162,81%. End 145,73%.

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Dag 4: Mage & Forside bein
Abcoaster: 10kg 40.40.40, 20kg 15.15.15 x3
Lårstrekk bena samlet: 25kg 20.20.20.20.20
Bulgarsk utfall: 15kgx15 17.5kg 10x3
Hip-thrust: 75kg 12x5
Kick-back, et beins: 12x4 60kg +30kgxmaks
Sideliggende ettbenspress: 10x5 90kg
Beinpress smalt: 220kgx15, 8x8 280kgx4, 260kgx4
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg +25kgxmaks

Mage:
Sittende mage crunch: 60x25, 65kg 20.20.15.15
Hengende benhev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 4x15 25kg
(2) Sideplanke: 15x4
Situps skråliggende: 20x3

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Kortintervall 1/30:
1min x10
30sek pause

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

Intervall:
16.0km/t
16.5km/t
16.5km/t
16.7km/t
16.7km/t
16.8km/t
16.8km/t
17.0km/t
17.2km/t
17.2km/t

Nedtrapping:
5min 12.0 1.0%
5min 12.0 3.0%
10min 6.0-6.5 8.0%

Distanse:
15min 2.85km
30min 7.15km
35min 8.15km
40min 9.15km
50min 10.25km

Puls total:
Avg 152,76%. Max 179,90%.
Min 81,41%.
Calories 419
Fat burn of calories 25%

Puls oppvarming 15min:
Avg 143,72%. Max 161,81%. Ens 121,61%.

Puls intervall 15min:
Avg 161,81%. Max 179,90%. End 176,88%.

Puls nedtrapping:
Avg 150,75%. Max 176,88%.

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Dag 3: Bryst & Mage
Dips: 10+ 5x10 (50reps)
Pectoral machine: 20kgx20, 30kg 12x4
Kabelcross press fra topp: 25kgx10, 15x3 20kg, 15kgx2
Skråbenk hantel: 14kg 12.12.10.10
Dips mellom benk: Vektskive 25kg 12x4
Flyes i kabelkross: 5kgx20, 10kg 12x3
Sittende brystpress maskin: 40kg 15.12.12.12

Mage:
Sittende mage crunch: 60kgx25, 4x15 65kg
Hengende benhev 90grader: 4x20
Knestående magecrunch: 22.5kgx25, 25kg 15x4
Situps skråliggende: 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: 17.5

2min: 16.0

3min: 15.5-16.0

2min: 16.5

1min: 18.0

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

Nedtrapping:
5min 12.0 1.0%
5min 11.5-12.0 3.0%
10min 6.0-6.5 8.0%

15min 2.85km
30min 6.75km
40min 9.55km
45min 10.60km
50min 11.60km
60min 12.70km

Puls totalt (50min):
Avg 154,77%. Max 184,92%. Min 22,11%.
Kcal 532
Fat burn % of calories 21%

Puls oppvarming 15min:
Avg 122,61%. Max 220,110%.
End 134,67%. Feil

Puls intervall 25min:
Avg 168,84%. Max 184,92%. End 168,84%.

Puls nedtrapping:
Avg 158,79%. Max 170,85%.

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Dag 2: Skuldre & Legger
Legger:
Stående tåhev: 15x5 35kg, 40kgx3
Sittende tåhev: 15x5 32.5kg
Droppsett stående: 30kg 20kg 10kg x3
Etbeins: 20x3

Skuldre:
Militærpress: 20kg 20.15.15
(1) Fronthev: Hantel 12x3 6kg
(2) Stående roing: 17.5kg 15x3
Bakoverhev: Hantler 12x3 6kg
Arnholdspress: 12kgx10, 10kg 12x3
(1) Sidehev hantel: 5kg 10x4
(2) Omvendt flyes, benk: 4kg 12x4
Foroverbøyd en arms cabel: 3x12 2.5kg
Facepuls: 15kg 15x3, 10kgx20
Tauhev mellom benene: 12x3 Droppsett 6.25kg, 5kg, 3.75kg x2
Stående sidehev, kabelcross: 1.25kg 10x3
Stående sidehev: Hantel 2.5kg 12x3
Skulderpress maskin: 25kg 15.12.10.10

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Dag 1: Styrke rygg
Nedtrekk smalt foran hodet:
35kgx15, 10x3, 45kg
Nedtrekk tau foran hodet:
35kg 12.10.10
Nedtrekk bredt foran hodet:
4x12 35kg
Nedtrekk omvendt grep: Droppsett 40kg 30kg 20kg 10.10.15 x2
Sittende roing smalt grep:
12x4 35kgx2, 30kgx2
Markløft: 70kg 12.12.12
Sittende roing bredt grep: 30kg 12x3
Knestående hantelroing: 16kg 10.10.8
Facepuls: 15kg 15x3, 10kgx20
(1) Nedtrekk strake armer: 12x3 18kg, 14kgx2
(2) Skidrag: 12x3 18kg
Rygghev: 10kg 20x3

Bakoverhev: 5kgx20, 6kg 12x3
Omvendt flyes, benk: 4kg 15x3
Stående sidehev, en arms: Hantel 2.5kg 12x4

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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: 17.0-17.5

2min: 16.0

3min: 15.5-16.0

2min: 16.5

1min: 17.5-18.0

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

Nedtrapping:
5min 12.0 1.0%
5min 11.5-12.0 3.0%
10min 6.0-6.5 8.0%

15min 2.85km
30min 6.73km
40min 9.50km
45min 10.55km
50min 11.55km
60min 12.60km

Puls totalt (50min):
Avg 159,80%. Max 182,91%. Min 121,61%.
Kcal 574
Fat burn % of calories 21%

Puls oppvarming 15min:
Avg 150,75%. Max 160,80%. End 125,63%.

Puls intervall 25min:
Avg 166,83%. Max 182,91%. End 169,85%.

Puls nedtrapping:
Avg 154,77%. Max 169,85%. End 127,64%.

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Rulleski: Seilet/Djupdalen
40min
9.70km

Calories 284 kcal
Fat burn og calories 42%

Puls: Avg 123,62%. Max 153,77%. Min 58,29%.

Rolig, sone 2

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Dag 6: Mage & Bakside bein
Abcoaster: 15kg 20.20.20 x3
Sittende lårcurl: 30kgx20, 35kg 12x5
Liggende lårcurl: 10x4 34.3kg 10.10.8.8
Hip-thrust: 75kg 12x5
Bulgarsk utfall fra step, etbeins med hantler: 16kg 12x4
Kick-back, et beins: 12x4 60kg, 62.5kgx3 +30kgxmaks
Beinpress smalt: 220kgx15, 10x8 250kgx4, 260kgx4+ 140kgx30
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg
Liggende lårcurl/nordic hamstring: 10x4, 29.3kg, 32kgx3 +18kgx20

Mage:
Sittende mage crunch: 60kgx25, 65kg 20.20.15.15
Hengende magehev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 15x4 25kg
(2) Sideplanke 15x4
Skråliggende situps: 20x3

Roing 1.5min: 411m
Chins: 10+8+7

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Dag 5: Triceps og Biceps
Nedpress kabelcross: 30kgx20, 10x4 40kg, 45kg
Triceps enarms press: 5kg 15x3
Biceps enarmscurl: 5kgx15, 10kg 12x2
Triceps tau over hodet kabelcross: 30kgx15x2, 35kg 12x2
Triceps nedpress tau: 15kg 15.15.15.15
(1) Stang bak nakken: 17.5kg 12x3
(2) Smal benk: 17.5kg 20x3
(1) Triceps bak hodet, en arms: 12x3 Hantel 3kg
(2) Triceps kick-back: Hantel 12x3 3kg

Stående bicepscurl stang: 20kg 15.12.12
Stående hantel bicepscurl: 16.16.16 10kgx2, 8kg
Hammercurl: Hantler 7.5kg 10x3

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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: 17.0-17.5

2min: 16.0

3min: 15.5-16.0

2min: 16.5

1min: 17.5-18.0

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

Nedtrapping:
5min 12.0 1.0%
5min 11.5-12.0 3.0%
10min 6.0-6.5 8.0%

15min 2.85km
30min 6.71km
40min 9.50km
45min 10.52km
50min 11.50km
60min 12.60km

Puls totalt (50min):
Avg 163, 82%. Max 185,93%. Min 123,62%.
Kcal 603
Fat burn % of calories 19%

Puls oppvarming 15min:
Avg 152,76%. Max 165, 83%. End 130,65%.

Puls intervall 25min:
Avg 171,86%. Max 185,93%. End 145,73%.

Puls nedtrapping:
Avg 159,80%. Max 171,86%. End 139,70%.

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Dag 4: Mage & Forside bein
Abcoaster: 10kg 40.40.40, 20kg 15.15.15 x3
Lårstrekk bena samlet: 25kg 20.20.20.20.20
Bulgarsk utfall: 16kg 10x4
Hip-thrust: 75kg 12x5
Supersett gludge kabel, gludgevridge, sumosquat
Kick-back, et beins: 12x4 60kg
Sideliggende ettbenspress: 10x4 90kg
Beinpress smalt: 220kgx15, 8x8 275kgx4, 280kgx4
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg +25kgxmaks

Mage:
Sittende mage crunch: 60x25, 65kg 20.20.15.15
Hengende benhev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 4x15 25kg
(2) Sideplabke: 15x4
Situps skråliggende: 20x3

Chins:+6.25kg 6.5.5.4