Monday 2010-02-08.
February 8, 2010Weights!
Benchpress: 8,4,3,2,2 (Done in RP style).
Dips: 3 x max (RP)
Pulldowns: 8,4,3,2,2 (Done in RP style).
Pulley rows: 3 x 6 (RP)
2500 kcal
P: 50 E %.
F: 30 E %.
C: 25 E %.
Sunday 2010-02-07.
February 7, 2010Jogging 30 min.
Lowkcal-day 
Kcal: 2000
P: 40 E %.
F: 20 E %.
C: 40 E %.
Saturday 2010-02-06.
February 6, 2010HiiT!
Treadmill. Incline 15,0 %.
Speed: 20 km/h.
Time: 30-45 sec/intervall.
Times: x 10
Rest: 4 min between each.
Kcal: + 5000.
Friday 2010-02-05.
February 5, 2010Restday and lowkcal.
Kcal: 1850
P: 55 E %.
F: 30 E %.
C: 15 E %.
Thursday 2010-02-04.
February 4, 2010Weights!
Squats: 1 x 20, 4 x 3 (same weight).
Chins: 1 x 12
Pushups: 1 x max
Side laterals: 1 x 10
Kcal: 2500
P: 40 E %.
F: 20 E %.
C: 40 E %.
Wednesday 2010-01-03.
February 3, 2010HiiT!
Treadmill with 15,0 % elevation.
Speed: 10 x 14,0 km/h.
Time: 10 x 60 sec with 4 min rest between.
Kcal: 2500.
P: 50 E %.
F: 25 E %.
C: 25 E %.
Tuesday 2010-02-02.
February 3, 2010Restday and low kcal.
Kcal. 2000.
P: 50 E %.
F: 25 E %.
C: 25 E %.
Monday 2010-02-01.
February 1, 2010Weghts!
Chins: 3 x 5 Rev. pyramid.
Dips: 3 x 5 Rev. pyramid.
Shoulderpress: 2 x 5 Rev. pyramid.
Saturday 2010-01-30.
January 31, 2010HiiT!
Treadmill.
Speed: 13,0-16,0
Incline: 15,0 %
10×1 min all out.
Kcal: 2000
P: 50 E %.
F: 25 E %.
C: 25 E %.
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