MIC’s LOG

[Anonym anvandare]

2-SPLIT[/b]

NO Power in my legs today, hence the low volume.

a – Squat
40 kg – 12 reps
40 kg – 12 reps
60 kg – 10 reps
60 kg – 8 reps
70 kg – 6 reps
80 kg – 4 reps
80 kg – 4 reps
80 kg – 4 reps
80 kg – 4 reps
80 kg – 4 reps
90 kg – 2 reps
90 kg – 2 reps
90 kg – 2 reps
90 kg – 2 reps
90 kg – 2 reps
10 seconds between the 80’s, 2 min. break, and then the same procedure through the 90’s.

b1 – Romanian deadlift
60 kg – 10 reps
60 kg – 16 reps
80 kg – 14 reps

b2 – Swissball GHR
bw – 5 reps
bw – 6 reps
bw – 5 reps

b3 – Walking lunges
20 kg – 15 steps
20 kg – 16 steps
20 kg – 14 steps

c1 – Stifflegged deadlift (1legged + KB)
16 kg – 12 reps
16 kg – 10 reps
16 kg – 9 reps

c2 – 1legged standing calf raise,
16 kg – 7/9 reps
16 kg – 5/7 reps
16 kg – 6/8 reps

Time: 45 min.

[Anonym anvandare]

ROADRUNNER[/b]

Time to practice your danish..

Jeg følger iForm’s ”fra 5km til ½marathon” program – så derfor har jeg valgt, for at gøre det lidt nemt, at sakse de enkelte dages beskrivelse direkte fra programmet.

Quote:

Dag 2 (f.eks. Torsdag)
10 min. løb i roligt tempo

22 min. interval
4 x 4 min, pausen er 2 min. roligt løb imellem intervallerne.
5 min. løb i roligt tempo

10 min rolig:
distance: 1,69 km
km./tid: 5:56

4 min. Intervaler:

1.
Distance: 862 m.
km./tid: 4:38 min.

2.
distance: 839 m.
km./tid: 4:46 min.

3.
distance: 845 m.
km./tid: 4:44 min.

4.
distance: 944 m.
km.tid: 4:14 min.

5 min. rolig
distance: 877 m.
km. tid: 5:47 min.

TOTAL: 6937m.

[Anonym anvandare]

KB Complex
[/b]
3 rounds with 16 kg. kettlebell:

2hand Swing – 10 reps
Snatch – 2×5 reps
2hand Swing – 10 reps
Clean & Press – 2×5 reps
Bootstrapper squat – 10 reps
KB push-ups vs. Renegade rows – 2×5 reps

Time: 8 min. 30 sek.

Standing calf raise
bw +20kg – 24 reps
bw +20kg – 18 reps
bw +20kg – 15 reps
bw +20kg – 14 reps
bw +20kg – 13 reps

Followed by..

Crosstrainer
12 min. at 65-75 rpm.

[Anonym anvandare]

2-SPLIT[/b]

a1 – 30* Incline DB press
15 kg – 10 reps
15 kg – 10 reps
15 kg – 10 reps
20 kg – 6 reps
20 kg – 6 reps
25 kg – 6 reps
25 kg – 6 reps
25 kg – 6 reps
30 kg – 11 reps
30 kg – 10 reps
30 kg – 9 reps
20 kg – 14 reps

a2 – Pull-ups (neutral (close) grip)
bw – 4 reps
bw – 4 reps
bw – 4 reps
bw – 4 reps
bw – 4 reps
bw +10kg – 6 reps
bw +10kg – 6 reps
bw +10kg – 6 reps
bw +15kg – 7 reps
bw +15kg – 6 reps
bw +15kg – 5 reps
bw – 9 reps

b1 – Benchpress – neutral grip
bar +40kg – 10 reps
bar +50kg – 15 reps
bar +50kg – 12 reps
bar +50kg – 10 reps

b2 – BOR
55 kg – 6 reps
55 kg – 15 reps
55 kg – 15 reps
55 kg – 13 reps

c1 – Military press
26 kg – 12 reps
26 kg – 11 reps
26 kg – 9 reps
26 kg – 9 reps
26 kg – 7 reps

c2 – Latteral raise
7½ kg – 11 reps
7½ kg – 8 reps
5 kg – 10 reps
5 kg – 10 reps
5 kg – 8 reps
c’s done back2back without break.

d1 – Triceps pushdown
”50” – 18 reps
”50” – 15 reps
”50” – 12 reps

d2 – Cable curl
”30” – 20 reps
”30” – 19 reps
”30” – 15 reps

Time: 72 min.

[Anonym anvandare]

2-SPLIT
[/b]

a – Top half squat (Tjibadøh approved)
60 kg – 10 reps
100 kg – 20 reps
120 kg – 15 reps
130 kg – 15 reps
150 kg – 12 reps

b – Squat
60 kg – 20 reps
80 kg – 15 reps
80 kg – 15 reps
60 kg – 20 reps
50 kg – 40 reps

c1 – Swissball GHR
bw – 12 reps
bw – 10 reps
bw – 9 reps
bw – 8 reps
bw – 6 reps

c2 – Standing calf raise (flad fod)
50 kg – 27 reps
50 kg – 25 reps
50 kg – 20 reps
50 kg – 19 reps
50 kg – 16 reps

Time: 45 MIN.
[/b]

[Anonym anvandare]

ROADRUNNER[/b]

Quote:

Dag 4 (f.eks. Søndag)
40 min. distance
Rolig distancetræning, pulsen er forholdsvis lav og vejrtrækningen kontrolleret.
40 min. total

Distance: 7,02 km.
Time: Guess..
km./time: 05:42

[Anonym anvandare]

Last update.. The Log will be discontinued. The response on my log is non-existent, so therefore I feel no need to continue logging in here.

2-SPLIT
[/b]

a1 – Bænkpres
50 kg – 6 reps
60 kg – 3 reps
80 kg – 3 reps
90 kg – 3 reps
100 kg – 5 reps
100 kg – 5 reps
100 kg – 6 reps

a2 – Pull-ups
bw – 4 reps
bw – 4 reps
bw +20kg – 4 reps
bw +20kg – 4 reps
bw +20kg – 6 reps
bw +20kg – 6 reps
bw +20kg – 4 reps

b1 – KB shoulderpress
16 kg – 16 reps
16 kg – 15 reps
16 kg – 13 reps
16 kg – 13 reps
16 kg – 12 reps

b2 – BOR
80 kg – 10 reps
90 kg – 7 reps
90 kg – 6 reps
90 kg – 6 reps
90 kg – 6 reps

c1 – KB curl
16 kg – 12 reps
16 kg – 9 reps
16 kg – 6 reps

c2 – Triceps pushdown
blå band + sort tube – 8 reps
blå band + sort tube – 9 reps
blå band + sort tube – 8 reps

d – Plate latterals
5 kg – 35 reps
5 kg – 18 reps
5 kg – 13 reps
5 kg – 12 reps
5 kg – 10 reps
20 sek. imellem hvert set.

TRÆNINGSTID: 45 min.

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