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Lördag 1 / 3 Mätning av fettprocenten i kroppen

Fettprocent 14,3 % I mage
Vattenmängd 57,6 %
Muskler 43,5 %
Vikt 77
 
Maskin 

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. 
 
http://www.soehnle.de/en/products/personal-scales/body-analysis-scales.html?sy_produkt[id]=399&cHash=4a7c3c077d
 
 

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

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


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


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


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