Thefitnessfreak Log

Training Training Logs
41

Wednesday d. 3. Marts 2010

Quads, Hamstrings & Calves

Steady state cardio
Concept 2 - 5 min. + mobility drills

Quads - B-Workout

Front squat
590 kg
590 kg
5*90 kg

Hack squat
1560 kg
1560 kg
15*60 kg

Leg extension
3030 kg
3030 kg

Hamstrings - B-Workout

Seated leg curl
560 kg
560 kg
5*60 kg

Bb romain deadlift
1580 kg
1580 kg
15*80 kg

Leg curl
3015 kg
3015 kg

Calves - A-Workout

Seated calf raise
1062,5 kg
1062,5 kg
1062,5 kg
1062,5 kg
1062,5 kg
1062,5 kg
1062,5 kg
1062,5 kg
1062,5 kg
1062,5 kg

42

Thursday d. 4. Marts 2010

Cardio & Core

Steady state cardio
Crosstrainer - 15 min.

Evil wheel
8bw
8bw
8*bw

Plank
30 sek
30 sek
30 sek

Db side bent
820 kg
820 kg
8*20 kg

Steady state cardio
Powerwalk - 15 min.

Now PNF strech and foamrolling :slight_smile:

43

Friday d. 5. Marts 2010

Chest, Biceps & Delts

Steady state cardio
Concept 2 - 5 min. + mobility

Chest - B-Workout

Db incline bench press
545 kg
545 kg
5*45 kg

Bb bench press
1570 kg
1575 kg
15*75 kg

Machine flyers
3030 kg
3030 kg

Biceps - B-Workout

Ez curl
550 kg
552,5 kg
5*52,5 kg

Bb hammer curl
1535 kg
1535 kg
15*35 kg

Bb preacher curl
3040 lbs
3040 lbs

Delts - A-Workout

Db seated lateral raise
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg

44

Saturday d. 6. Marts 2010

Back, Triceps, Hamstrings & Calves

Steady state cardio
Powerwalk - 10 min. + mobility

Back - A-Workout

Pull down (Wg - Pro)
1075 kg
1075 kg
1075 kg
1075 kg
1075 kg
1075 kg
1075 kg
1075 kg
1075 kg
1075 kg

Triceps - A-Workout

Ez seated overhead extension
1080 lbs
1080 lbs
1080 lbs
1080 lbs
1080 lbs
1080 lbs
1080 lbs
1080 lbs
1080 lbs
1080 lbs

Hamstrings - B-Workout

Leg curl
530 kg
532,5 kg
5*35 kg

Bb romain deadlift
1580 kg
1582,5 kg
15*85 kg

Leg curl
3017,5 kg
3017,5 kg

Calves - A-Workout

Seated calf raise
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg

45

Sunday d. 7. Marts 2010

Cardio & Core

Steady state cardio
Powerwalk - 15 min.

Elevated evil wheel
8bw
8bw
8*bw

Plank
30 sek
30 sek
30 sek

Db side bent
824 kg
824 kg
8*24 kg

Steady state cardio
Powerwalk - 15 min.

46

Monday d. 8. Marts 2010

Quads, Delts & Calves

Steady state cardio
Concept 2 - 5 min. + mobility

Quads - A-Workout

Front squat
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg

Delts - B-Workout

Db seated shoulder press
539 kg
539 kg
5*39 kg

Db seated lateral raise
1511 kg
1511 kg
15*11 kg

Smith seated shoulder press (Koppel tech.)
3052,5 kg - PR
3052,5 kg

Calves - A-Workout

Straigh leg calf raise
10150 kg
10150 kg
10150 kg
10150 kg
10150 kg
10150 kg
10150 kg
10150 kg
10150 kg
10150 kg

Cooldown, shake and strech…

47

Thursday d. 8. Marts 2010

Chest & Back

Steady state cardio
Concept 2 - 5 min. + mobility

Chest - C-Workout

A1. - Db incline bench press
541 kg
A2. - Bb bench press
1570 kg
A3. - Machine flyers
3020 kg
A4. - Db incline bench press
539 kg
A5. - Bb bench press
1560 kg
A6. - Machine flyers
3020 kg
A7. - Db incline bench press
530 kg
A8. - Bb bench press
1550 kg
A9. - Machine flyers
3015 kg
A10. - Db incline bench press
524 kg
A11. - Bb bench press
15*40 kg

Back - B-Workout

Pull down (Wg - Sup)
5105 kg
5105 kg
5*105 kg

Bb chest supported row
1572,5 kg - PR
1572,5 kg
15*72,5 kg

Pull down (½ ROM - Wg - Pro)
3050 kg
3050 kg

48

Wednesday d. 9. Marts 2010

Hamstrings, Triceps & Biceps

Steady state cardio
Concept 2 - 5 min. + mobility

Hamstrings - C-Workout

A1. - Leg curl
530 kg
A2. - Romain deadlift
1580 kg
A3. - Leg curl
3012,5 kg
A4. - Leg curl
527,5 kg
A5. - Romain deadlift
1580 kg
A6. - Leg curl
3012,5 kg
A7. - Leg curl
525 kg
A8. - Romain deadlift
1580 kg
A9. - Leg curl
3010
A10. - Leg curl
520 kg
A11. - Romain deadlift
15*80 kg

Triceps - B-Workout

Cable push down
580 kg
585 kg
5*85 kg

Ez seated overhead extension
1580 lbs
1580 lbs
15*80 lbs

Ez nose cruncher
3040 lbs
3040 lbs

Biceps - A-Workout

Bb preacher curl
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg

49

Thursdag d. 11. Marts 2010

Quads, Calves & Delts

Steady state cardio
Concept 2 - 10 min. + mobility + OH squat

Quads - B-Workout

Front squat
592,5 kg
595 kg
5*97,5 kg

Hack squat
1570 kg
1570 kg
15*70 kg

Leg extension
3030 kg
3030 kg

Calves - A-Workout

Straight leg calf raise
10180 kg
10180 kg
10180 kg
10180 kg
10180 kg
10180 kg
10180 kg
10180 kg
10180 kg
10180 kg

Delts - C-Workout

A1. - Db shoulder press
539 kg
A2. - Db lateral raise
1512 kg
A3. - Smith seated shoulder press (Koppel Tech.)
3050 kg
A4. - Db shoulder press
439 kg
A5. - Db lateral raise
1512 kg
A6. - Smith seated shoulder press (Koppel Tech.)
3040 kg
A7. - Db shoulder press
526 kg
A8. - Db lateral raise
1510 kg
A9. - Smith seated shoulder press (Koppel Tech.)
3030 kg
A10. - Db shoulder press
520 kg
A11. - Db lateral raise
15*8 kg

50

Friday d. 12. Marts 2010

Chest & Biceps

Steady state cardio
Concept 2 - 5 min. + mobility

Chest - B-Workout

Db incline bench press
545 kg
548 kg - PR
5*48 kg

Bb bench press
1575 kg
1577,5 kg
15*77,5 kg

Machine flyers
3030 kg
3030 kg

Biceps - B-Workout

Ez curl
555 kg
555 kg
5*55 kg

Bb hammer curl
1540 kg
1540 kg
15*40 kg

Bb preacher curl
3040 lbs
3040 lbs

51

Saturday d. 13. Marts 2010

Back, Triceps & Calves

Steady state cardio
Concept 2 - 5 min. + mobility

Back - A-Workout

Pull down (Wg - Pro)
1075 kg
1080 kg
1080 kg
1080 kg
1080 kg
1080 kg
1080 kg
1080 kg
1080 kg
1080 kg

Triceps - C-Workout

A1. - Cable push down
585 kg
A2. - Ez seated overhead extension
1535 kg
A3. - Ez nose extension
3015 kg
A4. - Cable push down
585 kg
A5. - Ez seated overhead extension
1535 kg
A6. - Ez nose extension
3015 kg
A7. - Cable push down
580 kg
A8. - Ez seated overhead extension
1530 kg
A9. - Ez nose extension
3015 kg
A10. - Cable push down
580 kg
A11. - Ez seated overhead extension
15*27,5 kg

Calves - A-Workout

Straight leg calf raise
10200 kg
10200 kg
10200 kg
10200 kg
10200 kg
10200 kg
10200 kg
10200 kg
10200 kg
10200 kg

52

Monday d. 15. Marts 2010

Quads, Delts, Biceps & Calves

Steady state cardio
Spinning - 10 min. + mobility

Quads - B-Workout

Front squat
5100 kgp
5102,5 kg - PR
5*102,5 kg

Hack squat
1575 kg - PR
1580 kg - PR
15*80 kg

Hammerstrengh incline leg press
30170 kg
30170 kg

Delts - B-Workout

Db seated shoulder press
539 kg
539 kg
5*39 kg

Db seated lateral raise
1512 kg
1512 kg
15*12 kg

Smith seated shoulder press (Koppel Tech.)
3060 kg -PR
3060 kg

Biceps - C-Workout

A1. - Ez curl
545 kg
A2. - Bb hammer curl
1535 kg
A3. - Bb preacher curl
3015 kg
A4. - Ez curl
545 kg
A5. - Bb hammer curl
1535 kg
A6. - Bb preacher curl
3010 kg
A7. - Ez curl
540 kg
A8. - Bb hammer curl
1530 kg
A9. - Bb preacher curl
3010 kg
A10. - Ez curl
540 kg
A11. - Bb hammer curl
15*15 kg

Calves - A-Workout

Hammerstrengh incline calf raise
10210 kg
10210 kg
10210 kg
10210 kg
10210 kg
10210 kg
10210 kg
10210 kg
10210 kg
10210 kg

53

Thursdag d. 16. Marts 2010

Chest, Back, Hamstrings & Triceps

Steady state cardio
Crosstrainer - 5 min. + mobility

Chest - A-Workout

Bb incline bench press
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg

Back - B-Workout

Pull ups (Wg - Sup)
5bw+20 kg
5bw+20 kg
5*bw+20 kg

Bb chest supported row
1575 kg
1580 kg
15*80 kg

Pull down (½ROM - Wg - Pro)
3050 kg
3050 kg

Hamstrings - B-Workout

Leg curl
535 kg
535 kg
5*35 kg

RDL
1590 kg
1590 kg
15*90 kg

Seated leg curl
3030 kg
3030 kg

Triceps - B-Workout

Cable push down
590 kg
590 kg
5*90 kg

Ez seated overhead extension
1580 lbs
1580 lbs
15*80 lbs

Ez nose extension
3040 lbs
3040 lbs

54

Thuesdag d. 18. Marts 2010

Chest, Delts & Calves

Steady state cardio
Powerwalk - 5 min. + mobility

Chest - B-Workout

Db incline bench press
548 kg
548 kg
5*48 kg

Bb bench press
1580 kg
1580 kg
15*80 kg

Machine flyers
3035 kg
3035 kg

Delts - A-Workout

Db seated lateral raise
1012 kg
1012 kg
1012 kg
1012 kg
1012 kg
1012 kg
1012 kg
1012 kg
1012 kg
1012 kg

Calves - A-Workout

Hammerstrengh leg press calf press
10220 kg
10220 kg
10220 kg
10220 kg
10220 kg
10220 kg
10220 kg
10220 kg
10220 kg
10220 kg