stinemn's treningsdagbok listevisning

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Rygg og triceps
Rygg:
Markløft: (60kg*10) 5x2, 80kg, 90kg, 5x6 100kg, 105kg
Roing stang: 10x5 62.5kg, 65kg
Nedtrekk bredt grep: 10x4 50kg, 55kg
Nedtrekk smalt grep: 10x4 55kg
Sittende roing: 12x5 50kg (17)
Enarms roing kabel: 10x4 20kg (8)
Facepulls: 12x6 25kg (7,10)
Nedtrekk strake armer: 12x5 12.5kg (6)

Runder av: 6
(1) Chins: 5
(2) Push-up: 10

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Intervaller 4min x 6
3T cybex 1.0%

Distanse:
15min: 3.00km
50min: 11.00km
60min: 12.80km
70min: 14.00km
Løpetid: 12.33km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervall 40min:
4min: 14.2-14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.4-14.5
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.6

Nedtrapping:
10min 11.0 1.0%
10min 7.2-6.2 10.0%

Puls:
Gjennomsnittspuls: 158, 80%
Makspuls: 185, 93%
Kalorier (kcal): 865

Pulssoner:
5: 00.06.51
4: 00.34.05
3: 00.23.10
2: 00.06.18
1: 00.00.18

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 148, 75%, 171, 86%
Intervall 1: 166, 84%, 174, 88%
Pause: 143, 72%, 171, 86%
Intervall 2: 166, 84%, 176, 89%
Pause: 148, 75%, 177, 89%
Intervall 3: 171, 86%, 181, 91%
Pause: 153, 77%, 179, 90%
Intervall 4: 173, 87%, 185, 93%
Pause: 154, 78%, 181, 91%
Intervall 5: 173, 87%, 186, 94%
Pause: 155, 78%, 184, 93%
Intervall 6: 175, 88%, 187, 94%
Nedtrapping 10 + 10 min: 161, 81%, 187, 94%

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Workout
Team god, teams of 3-4
1. 100 situp -> max rep wallball (45, 32, 26)
2. 5cal skiers + 10 kb swing. (74kcal)
3. Roing 750m -> max rep box jump: 38, 37, 30
4. Maks rep dumbbelsnatch: 112, 112, 105
EMOM 5 burpees
5. Maks distanse run: 1.51km (100 each)

5min work
3min rest

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Mage supersett:
Hengende magecrunch: 15x5
Magecrunch liggende: 15x5
Knestående cunch i kabel: 15x10 30kg (10)
(1) Båten med armsving: 15+15x3 10kg
(2) Situps til vegg: 15x3
(1) Sidehev: 15x3
(2) V-situps 15x3

HSPU: 10x8
Benkpress: (40kg*8) 50kg*6 5x5 60kg
(1) Dips: 10x8
(2) Stående sidehev: 15x8 25kg

Runder av: 10
(1) Chins: 5
(2) Push-up: 10

Håndstående

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Bein:
Markløft: (60kg*10) 5x2, 80kg, 90kg, 5x5 100kg, 105kg
Knebøy: (50kg*8), 5x3 65kg, 70kg, 75kg, 6x5 80kg, 82.5kg, 85kg
Frontbøy: 6x5 65kg, 70kg
Hip-thrust: 8x10 80kg
Bulgarsk splittknebøy: 5x10+10 20kg
Nordic hamstring: 4x8
(1) Lårstrekk bena samlet: 5x15 40kg
(2) Liggende lårcurl: 5x15 40kg

(1) Innside lår: 5x15 45kg
(2) Utside lår: 5x15 50kg

Legger:
Stående tåhev: 5x15 70kg
Sittende tåhev: 5x15 45kg

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Rygg og triceps
Rygg:
Markløft: (60kg*10) 5x2, 80kg, 90kg, 5x6 100kg, 105kg
Roing stang: 10x5 62.5kg, 65kg
Nedtrekk bredt grep: 10x4 50kg, 55kg
Nedtrekk smalt grep: 10x4 55kg
Sittende roing: 12x5 50kg (17)
Enarms roing kabel: 10x4 20kg (8)
Facepulls: 12x6 25kg (7,10)
Nedtrekk strake armer: 12x5 12.5kg (6)

Runder av: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
(1) Chins: 5
(2) Push-up: 10

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Intervaller 2min og 30sek
3T cybex 2.0%

Distanse:
15min: 3.00km
45min: 11.50km
55min: 13.30km
65min: 14.50km
Løpetid: 10.20km

Oppvarming 15min:
11.0-14.0 km/t 2.0%

Intervall 30min 2.0%
1. 2min: 15.0
1min pause:
2. 30 sek x 4: 17.0-18.5
1min pause:
3. 2min: 15.0
1min pause:
4. 30 sek x 4: 18.0-18.5
1min pause:
5. 2min: 15.0
1 min pause
6. 30 sek x 4: 18.5
1min pause:
7. 2min: 15.0
1min pause:
8. 30 sek x 4: 18.5

Nedtrapping:
10min 11.0 1.0%
10min 7.2-6.2 10.0%

Puls:
Gjennomsnittspuls: 164, 83%
Makspuls: 190, 96%
Kalorier (kcal): 833

Pulssoner:
5: 00.12.04
4: 00.34.52
3: 00.17.38
2: 00.00.51
1: 00.00.16

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Intervaller 4min x 6
3T cybex 1.0%

Distanse:
15min: 3.00km
50min: 11.00km
60min: 12.80km
70min: 14.00km
Løpetid: 12.33km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervall 40min:
4min: 14.2-14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.4-14.5
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.6

Nedtrapping:
10min 11.0 1.0%
10min 7.2-6.2 10.0%

Puls:
Gjennomsnittspuls: 163, 82%
Makspuls: 191, 96%
Kalorier (kcal): 901

Pulssoner:
5: 00.13.51
4: 00.32.35
3: 00.21.54
2: 00.02.08
1: 00.00.15

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 148, 75%, 171, 86%
Intervall 1: 166, 84%, 174, 88%
Pause: 143, 72%, 171, 86%
Intervall 2: 166, 84%, 176, 89%
Pause: 148, 75%, 177, 89%
Intervall 3: 171, 86%, 181, 91%
Pause: 153, 77%, 179, 90%
Intervall 4: 173, 87%, 185, 93%
Pause: 154, 78%, 181, 91%
Intervall 5: 173, 87%, 186, 94%
Pause: 155, 78%, 184, 93%
Intervall 6: 175, 88%, 187, 94%
Nedtrapping 10 + 10 min: 161, 81%, 187, 94%

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Rygg og triceps
Rygg:
Markløft: (60kg*10) 5x2, 80kg, 90kg, 5x6 100kg, 105kg
Roing stang: 10x5 62.5kg, 65kg
Nedtrekk bredt grep: 10x4 50kg, 55kg
Nedtrekk smalt grep: 10x4 55kg
Sittende roing: 12x5 50kg (17)
Enarms roing kabel: 10x4 20kg (8)
Facepulls: 12x6 25kg (7,10)
Nedtrekk strake armer: 15x5 12.5kg (6)

Triceps:
(1) Triceps nedpress: 12x3 12.5kg
(2) Triceps tau bak hodet: 12x3 10kg

Core20
300 rep

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Mage supersett:
Hengende magecrunch: 15x5
Magecrunch liggende: 15x5
Knestående cunch i kabel: 15x10 30kg (10)
(1) Båten med armsving: 15+15x3 10kg
(2) Situps til vegg: 15x3
(1) Sidehev: 15x3
(2) V-situps 15x3

HSPU: 10x8
Benkpress: (40kg*8) 50kg*6 5x5 60kg
(1) Dips: 10x8
(2) Stående sidehev: 15x8 25kg

Runder av: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
(1) Chins: 5
(2) Push-up: 10

Håndstående

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Bein:
Knebøy: (50kg*8), 5x3 65kg, 70kg, 75kg, 5x6 80kg, 82.5kg, 85kg
Frontbøy: 5x6 62.5kg, 65kg, 70kg
Hip-thrust: 10x8 80kg
Bulgarsk splittknebøy: 10+10x5 20kg
Nordic hamstring: 8x5

(1) Lårstrekk bena samlet: 15x5 40kg
(2) Liggende lårcurl: 15x5 40kg

Legger:
Stående tåhev: 15x5 70kg
Sittende tåhev: 15x5 45kg

Mage 7min

HS

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Intervaller 2min x 10
3T cybex 1.0%

Distanse:
15min: 3.00km
46min: 10.50km
55min: 12.35km
65min: 13.50km
Løpetid: 11.08km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervall 30min:
1. 2min: 15.2
1min pause:
2. 2min: 15.2
1min pause:
3. 2min: 15.2
1min pause:
4. 2min: 15.2
1min pause:
5. 2min: 15.2
2min pause: 9.5km/t
6. 2min: 15.2
1min pause:
7. 2min: 15.2
1min pause:
8. 2min: 15.2
1min pause:
9. 2min: 15.2
1min pause:
10. 2min: 15.2
1min pause:

Nedtrapping:
10min 11.0 1.0%
10min 7.2-6.2 10.0%

Puls:
Gjennomsnittspuls: 158, 80%
Makspuls: 185, 93%
Kalorier (kcal): 779

Pulssoner:
5: 00.05.23
4: 00.30.40
3: 00.27.53
2: 00.00.50
1: 00.00.15

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Rygg og triceps
Rygg:
Markløft: (60kg*10) 5x2, 80kg, 90kg, 5x6 100kg, 105kg
Roing stang: 10x6 62.5kg, 65kg
Nedtrekk bredt grep: 10x4 50kg, 55kg
Nedtrekk smalt grep: 10x4 55kg
Sittende roing: 12x5 50kg (17)
Enarms roing kabel: 10x4 20kg (8)
Facepulls: 12x6 25kg (7,10)
Nedtrekk strake armer: 15x4 12.5kg (6)

Runder av: 1. 2. 3. 4. 5. 6.
(1) Chins: 5
(2) Push-up: 10

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Tabata45
Mountainclimber
Burpees
Planke + russian twist
Hoppende utfall
Armhevinger + sidehev
Kettlebellsving
Airsquat
Roing + smashball

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Intervaller 4min x 6
3T cybex 1.0%

Distanse:
15min: 3.00km
50min: 11.00km
60min: 12.80km
70min: 14.00km
Løpetid: 12.33km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervall 40min:
4min: 14.2-14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.6

Nedtrapping:
10min 11.0 1.0%
10min 7.2-6.2 10.0%

Puls:
Gjennomsnittspuls: 163, 82%
Makspuls: 189, 95%
Kalorier (kcal): 889

Pulssoner:
5: 00.13.57
4: 00.32.24
3: 00.22.55
2: 00.00.56
1: 00.00.08

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 148, 75%, 171, 86%
Intervall 1: 166, 84%, 174, 88%
Pause: 143, 72%, 171, 86%
Intervall 2: 166, 84%, 176, 89%
Pause: 148, 75%, 177, 89%
Intervall 3: 171, 86%, 181, 91%
Pause: 153, 77%, 179, 90%
Intervall 4: 173, 87%, 185, 93%
Pause: 154, 78%, 181, 91%
Intervall 5: 173, 87%, 186, 94%
Pause: 155, 78%, 184, 93%
Intervall 6: 175, 88%, 187, 94%
Nedtrapping 10 + 10 min: 161, 81%, 187, 94%

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Bein:
Markløft: (60kg*10) 5x2, 80kg, 90kg, 5x5 100kg, 105kg
Knebøy: (50kg*8), 5x3 65kg, 70kg, 75kg, 5x5 80kg, 82.5kg, 85kg
Frontbøy: 5x6 62.5kg, 65kg, 70kg
Hip-thrust: 10x8 80kg
Bulgarsk splittknebøy: 10+10x5 20kg
(1) Lårstrekk bena samlet: 15x5 40kg
(2) Liggende lårcurl: 15x5 40kg
(1) Innside lår: 15x5 45kg
(2) Utside lår: 15x5 50kg

Legger:
Stående tåhev: 15x5 70kg
Sittende tåhev: 15x5 45kg

1RM Markløft 130kg

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Intervaller 4min x 6
3T cybex 1.0%

Distanse:
15min: 3.00km
50min: 11.00km
60min: 12.80km
70min: 14.00km
Løpetid: 12.33km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervall 40min:
4min: 14.2-14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.6

Nedtrapping:
10min 11.0 1.0%
10min 7.2-6.2 10.0%

Puls:
Gjennomsnittspuls: 163, 82%
Makspuls: 190, 86%
Kalorier (kcal): 899

Pulssoner:
5: 00.12.17
4: 00.37.06
3: 00.18.10
2: 00.02.44
1: 00.00.11

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 148, 75%, 171, 86%
Intervall 1: 166, 84%, 174, 88%
Pause: 143, 72%, 171, 86%
Intervall 2: 166, 84%, 176, 89%
Pause: 148, 75%, 177, 89%
Intervall 3: 171, 86%, 181, 91%
Pause: 153, 77%, 179, 90%
Intervall 4: 173, 87%, 185, 93%
Pause: 154, 78%, 181, 91%
Intervall 5: 173, 87%, 186, 94%
Pause: 155, 78%, 184, 93%
Intervall 6: 175, 88%, 187, 94%
Nedtrapping 10 + 10 min: 161, 81%, 187, 94%

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Mage supersett:
Hengende magecrunch: 15x5
Magecrunch liggende: 15x5
Knestående cunch i kabel: 15x10 30kg (10)
(1) Båten med armsving: 15+15x3 10kg
(2) Situps til vegg: 15x3
(1) Sidehev: 15x3
(2) V-situps 15x3

HSPU: 10x8
Benkpress: (40kg*8) 50kg*6 5x5 60kg
(1) Dips: 10x8
(2) Stående sidehev: 15x8 25kg

Runder av: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
(1) Chins: 5
(2) Push-up: 10

Håndstående

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Bein:
Markløft: (60kg*10) 5x2, 80kg, 90kg, 5x5 100kg, 105kg
Knebøy: (50kg*8), 5x3 65kg, 70kg, 75kg, 5x6 80kg, 82.5kg, 85kg
Frontbøy: 5x6 62.5kg, 65kg, 70kg
Hip-thrust: 10x8 80kg

Håndstående

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Intervaller: 8min x 4
3T Cybex

Distanse:
15min: 3.00km
55min: 11.70km
65min: 13.55km
75min: 14.70km
Løpetid: 13.93km

Oppvarming 15min:
11.0-14.0 km/t 1.0%

Intervaller 40min:
8min: 13.0-13.7
2min pause: 9.5km/t
8min: 13.0-13.7
2min pause: 9.5km/t
8min: 13.0.-13.7
2min pause: 9.5km/t
8min: 13.0-13.7

Nedtrapping:
10min 11.0 1.0%
10min 7.2-6.2 10%

Puls:
Gjennomsnittspuls: 163, 82%
Makspuls: 187, 94%
Kalorier (kcal): 973

Pulssoner:
5: 00.05.57
4: 00.46.26
3: 00.22.22
2: 00.00.43
1: 00.00.18

Hva - gjennomsnittspuls - makspuls.
Oppvarming 15min: 146, 74%, 173, 87%
Intervall 1: 166, 84%, 180, 91%
Pause: 143, 72% 179, 90%
Intervall 2: 170, 86%, 183, 92%
Pause: 151, 76%, 181, 91%
Intervall 3: 174, 88%, 184, 93%
Pause: 159, 80%, 183, 92%
Intervall 4: 178, 90%, 188, 95%
Nedtrapping 20 min: 161, 81%, 186, 94%