stinemn's treningsdagbok listevisning

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Orientering, veksling mellom gå/jogg.
Post 6,7,8,9,A,B og C.

1t 45min
7.3km

puls: max 158,79%. avg 107,53%
kcal 410

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"Ukas løype" Orientering
post 1,2,3,4,5,8 og 9.

1t 20min
puls: max 162,81%. avg 119,59%.
kcal 409

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Ullevålseter og rundt Sognsvann:
Check Ullevåseter 32min -
puls: max 175, 87%. avg 161,80%.

Check Idrettshøgskolen 31min -
puls: max 170,85%. avg 142,71%.

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10min jogg - 1.70km
15min skiing - 2539meter

Puls: Max 152,75%. Avg 119,59%
Kcal 129

Styrke rygg/skuldre/bakside lår:
Ryggstrekk: Vektskive 10kg 15x4
Chins: 9+9+9+9
Fremoverbøyd roing: 40kgx15, 45kgx12, 47.5kg 10x4
Strake markløft: 60kgx10
Nedtrekk: 47kg 12x3
Fremoverbøyd stangroing: 15kgx15, 17.5kg 12x3
Bakoverhev med manuler: 7kg 12x4, supersett med:
Fronthev med manualer: 7kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Divering seated row: 34.3kgx15, 36kg 12x3

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Styrke bryst og armer:
Benkpress: 20kgx20, 30kgx15, 40kgx12, 45kg 8+7+8+8
Dips: 16
Hengende magehev: 20+25+25+25
Total crunch: 36kg 20x4
Deltoid: 45kg 12x3
Dips benk: Vektskive 10kgx20, 20kg 15x4
Bryst press: 8.75kgx15, 11.25kg 10x3
Bicepscurl: Hantler 10kgx12, 12kg 10x3, stang 20kgx15
Triceps tau: 15kgx15, 17.5kg 12x3
Triceps nedpress: 21kg 12x3

1t 20min

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Tempo:
30min - 5.30

Puls: Max 179,89%. Avg 155,77%.
Kcal 189

Tid km/h gradient
0-2 6.0 3.0%
2-5 11.0
5 11.5
10 12.5
13 16.0 (15sek arbeid, 5sek hvile)
20 6.0 15.0%
30min 5.30

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Styrke bein/mage:
Torso rotation: 35kg 30+30, 40kg 25+25, 45kg 20+20, 50kg 15+15
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kgx10, 75kg 8x3, 60kgx
Hangups: 9+8+8+7
Utfall fra benk: Hantler 14kg 12x3
Seated leg press: 122.5kgx20, 135kgx20, 145kgx15, 155kgx12, 165kgx10
Abdominal crunch: 36kg 20x4
Back extension: 85kgx15, 90kg 12x4
Rumpeløft 30

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Styrke rygg/skuldre:
Sidehev: 30x3
Sittende roing: 33kgx15, 40kgx12 47kg 8+8+8, 40kgx10
Nedtrekk foran: 47kgx12, 52kg 10x4
Militærpress: 20kgx15, 35kg 6+6+6+6
Knestående hanterdrag: Hantler 18kg 10x3
Omvendt flyes: 7kg 12x4 i supersett med
Frontpress: 7kg 12x4
Back extension: 52kgx20, 59kgx15, 66kg 12+12+12
Divergibg seated row: 32kgx15, 36kg 12x3

1t

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Styrke bryst/mage/triceps:
Torso rotation: 35kg 30+30, 40kg 25+25, 45kg 20+20, 50kg 15+15
Dips: 21+18+14
Abdominal crunch: 36kg 20x6
Bryst: 10kgx2 12x3
Pectoral delta deltoid: 40kg 12x3
Dips mellom benk: 10kgx20, 20kg 15x4
Triceps pressdown: 16.25 12x4
Triceps nedpress: 21kg 12x4
Biceps: Hantler 10kgx12, 12kg 10x3, stang 20kgx12

1t

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Hurtig langkjøring tredemølle:
30min 5.55
45min 8.65
10km 51.17
60min 12.1
Kcal 526
5min nedtrapping
65min 12.5

Puls 60min: Max 186,93%. Avg 160,80%
Kcal 526

Tid km/h gradient
0-2 6.0-2 3.0%
2-5 10.5-11.0
5 11.0
15 11.5
25 12.0
35 12.5
45 13.0
50 13.5
55 14.0
56 14.5
57 15.0
58 15.5
59 16.0
60 12.1 km
60 nedtrapping 6->
65 12.5 km

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Styrke bein/mage:
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x4 + 40kg 8x8(statisk 8sek)
Hangups: 9+8+8+8, Knebøy stativ
Utfall fra benk: velstand 22kg 12x3
Situps benk liggende: 20x2
Rygghev: Vektskive 10kg 15x4
Tåhev: Kroppsvekt 20x4
Leg press: 100kgx15, 110kgx15, 120kgx14, 130kgx13, 140kgx12, 150kgx12
Sidehev: 20x4

1t 15min

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Styrke rygg/skuldre:
Torso rotation: 35kg 30+30, 40kg 25+25, 45kg 20+20, 50kg 15+15
Stående framoverbøyd roing: 40kgx15, 45kg 12x3
Nedtrekk foran: 45kgx15, 47kgx12, 57kgx8+8, 47kgx12
Sittende roing: 33kgx15, 40kg 12x3
Omvendt flyes: 6kg 12x4
Fronthev: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Back extension: 62.5x15, 70kgx15, 80kgx12, 90kg 12+12+12
Divering seated row: 32kg 12x3
Triceps tau: 12.5kgx20, 15kgx15, 17.5kgx12, 21kgx10
Skulderpress,stangx12

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Joggerunde Sognsvann:
Fra Kringsjå - Ullevålseter - Sognsvann - Kringsjå (opp trappene 13 etasje).

Tid: 1t 8min

Puls: max 171,85%. avg 150,75%.
kcal 537

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Styrke overkropp:
Dips: 22+18+16
Abdominal crunch: 32kg 20x4
Sittende roing: 33kg 15x3
Delta: 45kgx15, 55kg 10+7, 45kgx10
Torso rotation: 30kg 25+25, 35kg 20+20, 40kg 20+20, 45kg 15+15, 50kg 15+15
Chest press: 39kgx15, 41.3x12, 43.6x10, 45kgx8
Dips mellom benk: Vektskive 10kgx20, 20kg 15x4
Hengende magehev: 20x4
Triceps,tau: 13.75kg 20x3 (+15)
Armhevinger: 20
Abdominal crunch: 32kg 20x4

1t 15min

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Styrketrening Elixia Ullevål:

Styrke bein/mage:
Roing 5min, 1000meter.
Sidehev: 20x4
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x5
Hangups: 10+9+9+8
Utfall fra benk: Hantler 14kg 12x3
Leg press: 105kgx12, 115kgx10, 125kgx10, 135kgx10, 145kgx8
Abdominal crunch: 34.2kg 15x4
Rygghev: Vektskive 15kg 10x4 + 15

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Morgencardio:
Jogging rundt sognsvann, fra Kringsjå studenthybel.

26min (opp trappa).
ca. 5.0km

puls: max 169,84%. avg 145,72%.
kcal 194

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Styrke rygg/skuldre:
Oppvarming roing: 5min, 1000m
Sittende roing: 33kgx15, 40kg 10x4
Militærpress: 20kgx15, 35kg 6+6+6+6
Nedtrekk foran: 47kgx13, 57kg 8x4, 47kgx12
Omvendt flyes: 6kg 12x4
Frontpress: 6kg 12x4
Back extension: 52kgx15, 59kg 15x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Divering seated row: 32kg 12x4
Bicepscurl: Hantler 10kgx12, 12kg 10x4

1t 10min
Puls: Max 147,73%. Avg 105,52%.
Kcal 259

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Joggerunde Sognsvann:
Ullevålseter og sognsvann.

Tid: 1t 1min

Puls: max 178,89%. avg 169,80%.
kcal 539

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Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kgx10, 75kgx9, 77.5kgx8, 80kgx7
Hangups: 12+10+10+9
Utfall fra benk: Hantler 14kg 12x3
Tåhev: 60kgx15, 65kgx12, 70kg 10x4, 65kgx15
Magehev: 25x4
Situps: Vektskive 10kg 30+30, Kroppsvekt 30
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Sidehev: 20x4
Adductor: 50kg 12x3
Abs 20kg: 50

Vekt: 58.7
1t 15min

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Styrke:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Dips: 21+19+18
Sittende roing: 35kgx15, 40kgx12, 45kg 10+10, 40kgx12, 35kgx15
Delta: 45kgx15, 52kgx12, 59kg 10x4
Omvendt flyes: 6kgx12 i supersett med fronthev: 6kgx12
Bicepscurl: Hantler 10kgx12, 12kg 10x4
Chest press: 40kgx12, 45kg 10x4
Armhevinger: 20

1t