ninjakawandakangaroo

Halloj bloggen!
Har gatt upp tidigt idag, gjorde 2,5 tim i gymmet imorse, skrev ett nytt treningschema till mig sjelv som jag ska borja med om en manad ungefer ner jeg er klar med det andra och haft lite recoverytraining. om ngn e intresserad sa ta ett kik. Basovningar med vikt pa strenght & endurance, utfors i superset hela tiden sa man far cardio med i styrkan=kalas!

Imorgon aker jag till Fraiser Island. Ska bli kul, maste bara aka o forsoka boka om min bussbiljett som det vart lite strul med. Men det loser sig. Jag kommer inte ha nagon telefontillganglighet der under den veckan, de seger att det inte er ngn mottagning pa on o jag har ingen aning om jag far lana deras internet men ska forsoka. Sa nu forsvinner ninis lite grand den nermsta veckan.

Ha det fint, :)
ninjo

treningschema schema nedan for den intresserade.........

Training schedule

Monday:  Dead lifts: set til 25 rep                                                              “Lunge walk” with weight  rep 40

                  Chins/alternating close grip narrow etc  40                         Pull-ups sets til 40 rep

                  Bench-press Incline: set til 25                                                   Push-ups sets til 100 reps       ( alternating different)

                +ABS

Tuesday:  Cardio running

               X10   Sprints 400 meter = circa 175-180 b/minute

                +ABS

Wednesday:  Sumodeadlifts  set til 25 reps                                          Deep Squats sets til 30 reps

                         Chins/alternating set til 40 reps                                        Ben tower row sets til 25 reps

                          Bench-press set til 25                                                           Push-ups  sets til 25 reps

                +ABS

Thursday:  Rest

Friday: Stiffed legged dead lifts sets til 25 reps                                   Back squats  sets til 30 reps

             Chins /alternating set til 40 reps                                             Flyes in Smith machine sets til 25 reps

             Bench-press narrow/broad grip set til 25                                 Push-ups  sets til 25 reps

                +ABS

Saturday :            Plyometrics

                                X2                                                                                           x2

                                Squat jumps 30sec                                                          Monstertruck tires 30 sec

                                Jump to box 30 sec                                                          Run Squat 180 jumps switch 30 sec

                                Swing kick 30 sec                                                              Squat Jack 30 sec

                                X2

                                Lateral jump to box 30 sec                                                                          

                                Run stance squat jump with pickup 30 sec

                                Ski-pole jumps  60 sec

                                 X2

                                 Knee tucks 30 secs

                                 Iceman (jumping to side hula-hula rings) 30 sec

                                  Circle runs 60 sec

X2

Leapfrog Squat 30 sec

Mary Katherine Lunge jump 30 sec

Single leg lateral jumps x 60 sec

X2

Boxjump drills ( both legs in hula-hula hops) 30 sec

Rock star hop 30 sec

Lateral leapfrog squats

Sunday: rest