MIC’s LOG

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FB Bonanza[/b]

a – Squat
40 kg – 10 reps
40 kg – 10 reps
60 kg – 10 reps
60 kg – 10 reps
80 kg – 20 reps
80 kg – 17 reps

b – Romanian deadlift
80 kg – 10 reps
80 kg – 10 reps
100 kg – 6 reps
100 kg – 6 reps
100 kg – 6 reps
100 kg – 12 reps
100 kg – 12 reps

c1 – BOR
60 kg – 10 reps
60 kg – 10 reps
80 kg – 10 reps
80 kg – 14 reps

c2 – 30* Incline DB press
16 kg – 15 reps
16 kg – 15 reps
26 kg – 15 reps
26 kg – 17 reps

d1 – Triceps pushdown
Blue band + sort tube – 10 reps
Blue band + sort tube – 10 reps
Blue band + sort tube – 9 reps

d2 – Fat Gripz BB curl
40 kg – 6 reps
40 kg – 6 reps
40 kg – 6 reps

e – 1legged Standing calf raise
bw – 11/15 reps
bw – 9/13 reps
bw – 8/11 reps

f – Seated calf raise
40 kg – 26 reps
70 kg – 15 reps
70 kg – 15 reps
70 kg – 21 reps

Time: 83 min.

Playlist of the day:
[http://www.youtube.com/playlist?list=PL011D8A66EA54F9A7]

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FB BONANZA
”300-wORKoUT” – The Pink Edition.[/b][/b]

3 rounds of the following:

Squat – 90 kg – 20 reps
Pull-ups – 20 reps
Dips – 20 reps
Inverted rows – 20 reps
Hanging knee raise – 20 reps

Time: 37 min. 52 sek.

I did record it on my camera, but it turned off twice during the workout – so it will be shortened down to a small summary – and posted tonight.

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BLOG-UPDATE
[/b]

New post on my blog, ”300 Workout – The Pink Edition”

[http://tungekastanjer.blog.com/2011/07/21/300-workout-the-pink-edition/]

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FB BONANZA

”White man came across the sea
He brought us pain and misery….”
(Iron Maiden – ’Run to the hills’)

RIP

a1 – Bulgarian split squat
bw – 6 reps
bw – 6 reps
bw – 6 reps
bw +10kg – 6 reps
bw +10kg – 6 reps
bw +10kg – 6 reps
bw +10kg – 6 reps
bw +10kg – 6 reps
bw +10kg – 16 reps
bw +10kg – 16 reps

a2 – Romanian deadlift
60 kg – 6 reps
60 kg – 6 reps
60 kg – 6 reps
90 kg – 6 reps
90 kg – 6 reps
90 kg – 6 reps
90 kg – 6 reps
90 kg – 6 reps
90 kg – 11 reps
90 kg – 11 reps

b1 – 45* Incline Db press
26 kg – 15 reps
26 kg – 12 reps
26 kg – 10 reps

b2 – Flat bench DB press
26 kg – 12 reps
26 kg – 8 reps
26 kg – 8 reps

b3 – Chin-ups
bw – 12 reps
bw – 9 reps
bw – 7 reps

b4 – BOR
60 kg – 15 reps
60 kg – 14 reps
60 kg – 12 reps

c1 – KB shoulder press
16 kg – 10 reps
16 kg – 10 reps
16 kg – 10 reps

c2 – 1legged calf raise
bw +15kg – 5/9 reps > bw – 3/9 reps
bw +15kg – 5/8 reps > bw – 4/8 reps
bw +15kg – 5/9 reps > bw – 3/9 reps

d1 – Latteral raise
10 kg – 10 reps
10 kg – 10 reps
10 kg – 9 reps

d2 – Rocking standing calf raise
60 kg – 17 reps
60 kg – 15 reps
60 kg – 12 reps

TIME: 52 min.

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ROADRUNNER

First run i about 3 weeks time.. Short and slow was the keywords

Distance: 3,36 km.
Tid: 16:11 min.
Km./tid: 4:50 min.

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FB BONANZA[/b]

Short workout today..

The ”a’s” got 10 minutes of work all together:

a1 – Squat
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps

a2 – Dips
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps

a3 – Pull-ups
bw – 3 reps
bw – 3 reps
bw – 3 reps
bw – 3 reps
bw – 3 reps
bw – 3 reps
bw – 3 reps
bw – 3 reps
bw – 3 reps

The ”b’s” got 5 min.

b1 – Romanian deadlift
60 kg – 8 reps
60 kg – 8 reps
60 kg – 8 reps
60 kg – 8 reps
60 kg – 8 reps

b2 – 1sided KB Shoulderpress
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps

Last exercise got 5 min.

c – Standing calf raise (flat feet)
60 kg – 20 reps
60 kg – 17 reps
60 kg – 14 reps
60 kg – 10 reps
60 kg – 12 reps
60 kg – 8 reps
60 kg – 8 reps
60 kg – 7 reps
60 kg – 7 reps
60 kg – 6 reps
60 kg – 6 reps

Time: 22 min.
[/b]

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BLOG UPDATE

Short short short update on the blog:

[www.tungekastanjer.blog.com/2011/07/26/nu-pa-facebook/]

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FB BONANZA

Terrible workout today, low energy indeed..

I’m having an offday tomorrow
– and then i’m changing to a ”2-split” instead. The first couple of workout will be deload’ish.

Upcomming split:
dag 1: upper
dag 2: lower
dag 3: complex(bb or kb) + cardio

a – Squat
60 kg – 5 reps
60 kg – 5 reps
60 kg – 5 reps
60 kg – 10 reps
70 kg – 10 reps
70 kg – 10 reps
80 kg – 8 reps
80 kg – 15 reps
80 kg – 10 reps

b1 – Rackpull
60 kg – 8 reps
80 kg – 8 reps
100 kg – 8 reps
120 kg – 15 reps
120 kg – 13 reps

b2 – Pull-ups
bw – 4 reps
bw – 4 reps
bw – 4 reps
bw – 14 reps
bw – 11 reps

c – Push-ups
bw – 36 reps
bw – 30 reps
bw – 24 reps

’Like’ Tunge Kastanjer on facebook, please..?

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Make an old man happy

Join my facebook page, for the cause of promoting my tiny blog, Tunge Kastanjer

Updates on the blog will be posted along, random links and vid’s.

[http://www.facebook.com/pages/Tunge-Kastanjer/209158775801304]

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BLOG-UPDATE:

New post: Q&A with upcoming bodybuilder Lasse SCHULZ Nielsen:

[http://tungekastanjer.blog.com/2011/07/28/qa-lasse-schulz-nielsen/]

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2-SPLIT[/b]

Pure deload today.. (60-70%)

a1 – Bænkpres
60 kg – 5 reps
60 kg – 5 reps
70 kg – 5 reps
70 kg – 5 reps

a2 – Rope pull-ups
bw – 3 reps
bw – 3 reps
bw – 3 reps
bw – 3 reps

b1 – KB shoulderpress
16 kg – 6 reps
16 kg – 6 reps
16 kg – 6 reps

b2 – DB rows
26 kg – 10 reps
36 kg – 10 reps
36 kg – 10 reps

c1 – Fat gripz BB curl
20 kg – 10 reps
20 kg – 10 reps
20 kg – 10 reps

c2 – Triceps pushdown
red band – 10 reps
red band – 10 reps
red band – 10 reps

TIME: 20 min.

Tommorow is going to be a deload round of lowerbody..

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2-SPLIT[/b]

Deload – lower

a – Squat
20 kg – 15 reps
50 kg – 10 reps
50 kg – 10 reps
50 kg – 12 reps
50 kg – 12 reps

b – Romanian deadlift
50 kg – 12 reps
50 kg – 12 reps
50 kg – 12 reps
50 kg – 12 reps

c – Swissball GHR
bw – 5 reps
bw – 5 reps
bw – 5 reps

d – Standing calf raise
bw +20kg – 12 reps
bw +20kg – 12 reps
bw +20kg – 12 reps
bw +20kg – 12 reps
bw +20kg – 12 reps
bw +20kg – 12 reps

Time: 31 min.

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In Danish today…

ROADRUNNER

Skal øve mig lidt at økonomisere lidt med kræfterne, så i forbindelse med min plan om at løbe BT til foråret, har jeg valgt at løbe efter et fast program. Jeg har fundet et på iform, der skulle kunne gøre mig klar til et halvmarathon på 11 uger – men da jeg ikke har specielt travlt, kommer jeg til at løbe flere af ’ugerne’ et par gange. Det passer også fint i forhold til at jeg har fået min lillebror som træningsdummy. Han skal i form, og har derfor takket ja til den udfordring det er at løbe halv-langt. Han skal ligeledes til at løfte lidt vægte – men mere info om det kommer op på bloggen, i løbet af en uges tid. Fedt at have en der bare gør som han får besked på

I de første par uger, løber jeg forbi ham på min rute, og tager ham med på en rundstrækning inden at han bliver ’sat af’ igen. Idag var planen at han skulle med 10 min. – og det gik rigtig fint, så det skal sgu nok gå. Han har også tidligere været i besiddelse af en udmærket kondition, da han spillede fodbold i nogle år på semi-seriøst plan.

Planen for dagens løb var: 5 min. slow, 10 min. tempo (her hvar brormand med) og derefter 5 min. slow igen. Det gik ikke superstærkt med brormand, så derfor blev der løbet lidt hurtigere end planlagt, de sidste 5(7) min.

DISTANCE: 4,43 km.
TID: 22:47 min.
KM./TID: 5:08 min.

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2-SPLIT[/b]

3 rounds of the follwing, with 40 kg.:

BB complex
Deadlift – 10 reps
Hang clean – 10 reps
Squat – 10 reps
BOR – 10 reps
Standing calf raise (Flad fod) – 10 reps

followed by..

Crosstrainer
20 min. at 70-75 rpm.

Bye bye! Going to Lalandia! See you tuesday

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2-SPLIT
[/b]

Workout in Lalandia..

a1 – 30* Incline DB press
16 kg – 8 reps
16 kg – 8 reps
20 kg – 8 reps
20 kg – 8 reps
24 kg – 8 reps
24 kg – 8 reps
30 kg – 15 reps
30 kg – 12 reps > 24 kg – 8 reps > 20 kg – 7 reps > 16 kg > 9 reps

a2 – Pulldown
40 kg – 8 reps
40 kg – 8 reps
55 kg – 8 reps
55 kg – 8 reps
65 kg – 8 reps
65 kg – 8 reps
80 kg – 12 reps
80 kg – 12 reps > 60 kg – 8 reps > 50 – 6 reps > 40 kg – 12 reps

b1 – Technogym Chest press
60 kg – 10 reps
60 kg – 10 reps
80 kg – 12 reps
80 kg – 10 reps

b2 – DB rows
30 kg – 15 reps
30 kg – 15 reps
30 kg – 21 reps
30 kg – 18 reps

c1 – Seated DB shpulderpress
12 kg – 14 reps
12 kg – 12 reps
12 kg – 10 reps
12 kg – 10 reps

c2 – DB latteral raise
10 kg – 10 reps
10 kg – 9 reps
9 kg – 8 reps
8 kg – 8 reps

d1 – DB curls
14 kg – 15 reps
16 kg – 12 reps
16 kg – 12 reps

d2 – Triceps pushdown
30 kg – 12 reps
30 kg – 12 reps
30 kg – 11 reps

d3 – Triceps pushdown (REVERSE GRIP)
10 kg – 10 reps
10 kg – 10 reps
10 kg – 10 reps

followed by…

Crosstrainer
12 min. at 75 rpm.

Time: 67 min.[/b]

Is anybody actually reading my log…?[/b]

[Author]

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