proteinandy sin treningslogg

[andaas]

myo uke 2 dag 4:
frontbøy:
2x6x75
2x3x80

hantelcurl:
8x15+8

chins u.h:
6+6

squatmaskin:
8x160..tungt

andre vei:
8x190

smalbenk:
10x55+7

pushdown bredt grep:
12x70+15

[andaas]

myo uke 3 dag 1:
hantelpress:
8x25#5x22.5#5x20+12

flyesmaskin:
13x65+9

nedtrekk:
10x60+11

crunch:
bw+2.5x12+15

militærpress stående:
40x8+4#5x10+10

z-stangcurl:
10x30+10

strakmark:
2x10x115

[andaas]

myo uke 3 dag 2:
utfall:
bw+55x10+15

frontbøy:
6x75
2x3x80

romaskin:
10x40+12

smalbenk:
10x55+10

sittended tåhev:
10x97.5+12

pushdown::
10x75+10

[andaas]

myo uke 3 dag 3:
incline benk:
62.5x10+15#65x5+7

stangroing:
8x70
10x70

militærpress/sidehev:
42.5x10+6#5x10+10

planke på ball:
1.35 min+150

strakmark:
12x115
10x115
6x127.5

z-stangcurl:
10x30+12

[andaas]

myo uke 3 dag 4:
frontbøy:
8x72.5
5x75
4x80

nedtrekk:
12x60+14

dips:
bw+12.5x8+10

crunch nmr 2:
bw+2.5x20+20

tåhev i benpress:
210x20+20

benpress:
185x10+15

[andaas]

myo uke 4 ddadg 1:
incline benk/flyes:
62.5x10+15#65x5+6

chins u.h:
6+6

strakmark:
115x12
127.5x8

militærpressmaskin/sidehev i kabel:
50x15+15#15x5+10

planke på ball:
1.35+90

[andaas]

myo uke 4 dag 2:
smalbenk:
10x55+12

frontbøy:
8x75
3x80#175x12+10

bøy:
8x90+2
8x90

benkroing:
41.25x10+14

z-stangcurl:
10x30+12

crunch:
bw+5x10+10

sittende tåhev:
98.25x10+10

[andaas]

myo uke 4 dag 3:
dips:
bw+12.5x8+14

stangroing:
2x8x70

b. utfall:
55xbwx10+15

hacksquat:
195X2X10

crunch:
5+bwx10+12

rull:
bwx15+15

pushdown:
75x10+12

[andaas]

myo uke 4 dag 4:
benk:
65x8+14

strakmark:
15x105
12x117.5
8x127.5

chins u.h:
bwx6+8

z-stangcurl:
32.5x8+10

militærpressmaskin/sidehev i kabel:
52.5x10+12#5x20+10

nordic hamstrings:
10+10

[andaas]

myo uke5 dadg |:
bøy:
2x6x90

squatmaskin:
12x160#6x180+10

benkro:
42.5x8+9

smalbenk:
55x10+9

mage på ball:
1.45+180

tåhev i benpress:
20x220+25

[andaas]

myo uke 5 dadg2:
benk/:
62.5x10+15#65x5+11

nedtrekkmaskin:
62.5x8+10

strakmark:
2x10x120

militærpress/sidehev:
42.5x10+10#7.5x5+15

crunch:
bw+5kgx10+15

[andaas]

uke 5 dag3 :
dips:
bw+11.25x8+10

ro:
8x42.5+10

bøy:
8x90
6x90

frontbøy:
8x75
6x75
4x80
3x80

sittednde tåhev:
10x100+11

[andaas]

myo uke 5 dag 4:
benk:
65x8+12

nedtrekk:
65x8+8

militærpress/sidehev:
45x8+6#5x10+10

strakmark:
2x10x120
6x130

[andaas]

myo uke 6 dag 1:
frontbøy:
2x3x80

b-utfall:
55+bwx10+15

hacksquat:
10x160

stangroing:
10x70
5x77.5

hantelcurl:
15x8+8

smalbenk:
57.5x8+10

sittende tåhev:
10x100+12

planke på ball:
1.40+120

[andaas]

myo uke 6 dag2 :
incline benk:
65x8+10#65x5+10

chins:
6+7

strakmark:
12x115
6x130

militæærmaskin:
52.5x8+10#15x5+10

crunch:bw+5kgx8+10