Lördag 1 / 3 Mätning av fettprocenten i kroppen
Fettprocent 14,3 % I mage
Vattenmängd 57,6 %
Muskler 43,5 %
Vikt 77
Maskin
http://www.soehnle.de/en/products/personal-scales/body-analysis-scales.html?sy_produkt[id]=399&cHash=4a7c3c077d
Body Balance Active Shape
FIT & ACTIVE: Body analysis scales for fitness and hobby athletes
Body Balance Active Shape with athlete mode is the perfect exercise partner with immediate monitoring. It determines body weight and measures body water, fat and muscle mass using Bio Impedance Multi-Frequency Measurement; it also analyses and evaluates whether your data is in the normal range. With automatic recognition of up to 8 persons.
Body Balance Active Shape with athlete mode is the perfect exercise partner with immediate monitoring. It determines body weight and measures body water, fat and muscle mass using Bio Impedance Multi-Frequency Measurement; it also analyses and evaluates whether your data is in the normal range. With automatic recognition of up to 8 persons.
Fredag 28 /2 Bröst och Axlar
Bröst och Axlar (Måndag)
1.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html 6
40x15
60x15
70x8
80x3
85x1
75x5
65x15
55x15
45x15
35x15
2.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html
75x15
96x15
110x10
124x5
105x10
85x15
65x15
3..http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
54
68
75
86
4.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
10x26
10x30
10x30
10x30
Axlar
.1. http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
10x15
15x10
20x5
2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
Stående
12
14
16
Sittande
22kg x10
22kgx10
22kgx10
3.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
40
47
54
1.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html 6
40x15
60x15
70x8
80x3
85x1
75x5
65x15
55x15
45x15
35x15
2.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html
75x15
96x15
110x10
124x5
105x10
85x15
65x15
3..http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
54
68
75
86
4.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
10x26
10x30
10x30
10x30
Axlar
.1. http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
10x15
15x10
20x5
2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
Stående
12
14
16
Sittande
22kg x10
22kgx10
22kgx10
3.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
40
47
54
Onsdag 26 /2 Triceps / Underarmar /Biceps
Triceps / Underarmar /Biceps (Onsdag )
1
Triceps.
.
1.http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
41,3 x3
2.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
20x3
3.http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html
4.http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
6x3
5.http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
20x3
Underarmar
1.http://www.exrx.net/WeightExercises/Brachioradialis/CBReverseCurl.html
18x3
2.http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
20x3
http://www.leehayward.com/pics/reversecurl.jpg
20x3
Biceps
1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
18x3
2.http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html
3.http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html fast med hantel
12x3
Tisdag 25/2 Rygg
Rygg Tisdag
5 min uppvarmning i rodd
1. http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
50
60
80
2.http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html
16
3x10
3.http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
54
61
75
82
68
56
4.http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
Fast utan kabel och med bröstplatta
Lite mage
18,19,20,21,22,23 Feb
Måndag Bröst och Axlar
Bröst och Axlar (Måndag)
Bröst och Axlar (Måndag)
1.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html 6
40x15
60x15
70x8
80x3
85x1
75x5
65x15
55x15
45x15
35x15
2.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html
75x15
96x15
110x10
124x5
105x10
85x15
65x15
3..http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
54
68
75
86
4.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
10x26
10x30
10x30
10x30
Axlar
.1. http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
10x15
15x10
20x5
2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
Stående
12
14
16
Sittande
22kg x10
22kgx10
22kgx10
3.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
40
47
54
Triceps / Underarmar /Biceps (Onsdag )
1
Triceps.
.
1.http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
38x3
2.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
20x3
3.http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html
4.http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
6x3
5.http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
20x3
Underarmar
1.http://www.exrx.net/WeightExercises/Brachioradialis/CBReverseCurl.html
18x3
2.http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
20x3
http://www.leehayward.com/pics/reversecurl.jpg
20x3
Biceps
1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
18x3
2.http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html
3.http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html fast med hantel
12x3
Rygg Tisdag
5 min uppvarmning i rodd
1. http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
50
60
80
2.http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html
16
3x10
3.http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
54
61
75
82
68
56
4.http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
Fast utan kabel och med bröstplatta
Lite mage
Bröst och Axlar (Måndag)
Bröst och Axlar (Måndag)
1.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html 6
40x15
60x15
70x8
80x3
85x1
75x5
65x15
55x15
45x15
35x15
2.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html
75x15
96x15
110x10
124x5
105x10
85x15
65x15
3..http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
54
68
75
86
4.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
10x26
10x30
10x30
10x30
Axlar
.1. http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
10x15
15x10
20x5
2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
Stående
12
14
16
Sittande
22kg x10
22kgx10
22kgx10
3.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
40
47
54
Ben (Fredag )
Uppvarmning
1.http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
2.http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html
3.http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html
4.http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html
Bröst och Axlar (Torsdag)
1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
2.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
3.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html
4.http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
5.http://www.exrx.net/WeightExercises/PectoralSternal/CBStandingFly.html
Axlar
1.http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
3.http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
4.http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
5.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
Triceps / Underarmar /Biceps (Onsdag )
Uppvarmning 20 min
Rotatorcuffarna:
Infraspinatus & Teres Minor:
1.http://www.exrx.net/WeightExercises/Infraspinatus/CBStandingExternalRotation.html
Subscapularis:
1
Triceps.
.
1.http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
2.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
3.http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html
4.http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
5.http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
Underarmar
1.http://www.exrx.net/WeightExercises/Brachioradialis/CBReverseCurl.html
2.http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
Biceps
1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
Here we go again.
New year and new goals =)
21/5 Måndag Pass 61
Tränade 4 dagar förra veckan men jag minns vilka dagar =(
Bröst
Hantelpress 3x8x20kg
Flyes 3x5x65kg
bänkpress 3x5x70kg
Bröst
Hantelpress 3x8x20kg
Flyes 3x5x65kg
bänkpress 3x5x70kg
Axlar
Militärpress 3x5x35kg
Axelpress maskin
Axelpress 3x8x14kg
Lyft med hantel åt sidan 3x5x10kg
Armar
Hammerscurl 3x8x14kg
Skivstångsscurl Borttagen
bicepscurl 3x8x14
Triceps
Tricepspress (maskin) 3x6x68kg
Kick-backs
Stång bakom huvudet
Mage 3x10
Mage maskin 3x10x50kg
30/4,2/5,3/5,4/5,11/5 Pass 67
Ingen uppdatering på länge nu dåligt.
Så nu jävlar=) Har säkert missat nån dag.
Bröst
Hantelpress 3x8x20kg
Flyes 3x5x65kg
bänkpress 3x5x70kg
Så nu jävlar=) Har säkert missat nån dag.
Bröst
Hantelpress 3x8x20kg
Flyes 3x5x65kg
bänkpress 3x5x70kg
Axlar
Militärpress 3x5x35kg
Axelpress maskin
Axelpress 3x8x14kg
Lyft med hantel åt sidan 3x5x10kg
Armar
Hammerscurl 3x8x14kg
Skivstångsscurl Borttagen
bicepscurl 3x8x14
Triceps
Tricepspress (maskin) 3x6x68kg
Kick-backs
Stång bakom huvudet
Mage 3x10
Mage maskin 3x10x50kg
