tag:blogger.com,1999:blog-3107416617187925442Sat, 24 Apr 2010 02:54:43 +0000http://chaan.se/exercise.htmlnoreply@blogger.com (Chaan)Blogger114125tag:blogger.com,1999:blog-3107416617187925442.post-2185247291398569732Wed, 21 Apr 2010 16:38:00 +00002010-04-23T19:54:43.444-07:00Special shoulder-joint supinator exc.<br />40*7kilo dumbbells<br />40<br />45<br /><br />Chin-ups<br />4<br />5<br />7<br /><br />Biceps curl barbell<br />10*37kilo<br />15<br /><br />Squat <br />20*37kilo<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-2185247291398569732?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/04/special-shhoulder-joint-supinator-exc.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-7291957199830887740Sat, 20 Mar 2010 17:29:00 +00002010-03-20T10:31:03.266-07:00Arm cycling<br />Brief<br /><br />Squat<br />10*20kilo<br />20*38kilo<br />10*40kilo<br /><br />Barbell row <br />10*60kilo<br />10*60kilo<br />10*60kilo <br />10*60kilo<br /><br />Special shoulder supinator exc.<br />34*7kg dumbbells<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-7291957199830887740?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/03/arm-cycling-brief-squat-1020kilo.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-1794211060419008193Wed, 03 Mar 2010 17:00:00 +00002010-03-03T09:02:14.039-08:00Arm cycling<br />3 small sets<br /><br />Bench press<br />10*60kilo<br />7*62.5<br />9*65<br />7*65<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-1794211060419008193?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/03/arm-cycling-3-small-sets-bench-press.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-8481935421139925459Fri, 26 Feb 2010 16:39:00 +00002010-02-26T08:49:06.854-08:00Crosstrainer<br />Slighht<br /><br /><br />Cable rear pulldown<br />20*65kilo<br />8*80kilo<br />4*80kilo<br />3*70kilo<br /><br /><br />Special shoulder supinator exc.<br />20*10kg dumbbells<br />10*11kg dumbbells<br />10*11kg dumbbells<br />10*11kg dumbbells<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-8481935421139925459?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/02/special-shoulder-supinator-exc.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-2124402101763812735Fri, 26 Feb 2010 16:28:00 +00002010-02-26T08:41:59.329-08:00Special shoulder supinator exc.<br />30*7kg dumbbells<br />30*7kg dumbbells<br /><br />Running <br />3 kilometers<br /><br />Bench press<br />10*20 kilo<br />10*30 kilo<br />10*40 kilo<br />10*50 kilo<br />10*55 kilo<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-2124402101763812735?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/02/running-3-kilometers-bench-press-1020.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-7606203638472155314Sun, 07 Feb 2010 23:25:00 +00002010-02-22T06:21:33.619-08:00Barbell row<br />50*38kg<br />30*49kg<br />30*49kg<br /><br />Special shoulder supinator exc.<br />30*7kg dumbbells<br />30*7kg dumbbells<br /><br />Chin-ups<br />7<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-7606203638472155314?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/02/barbell-row-5038kg-3049kg-3049kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-5064422572653400831Sun, 31 Jan 2010 20:23:00 +00002010-01-31T12:24:41.471-08:00Back raises, horisontal legs<br />30*bw+10kilo behind the neck<br />15*bw+20kilo behind the neck<br /><br />Bench press<br />20*20kilo<br />20*40kilo<br />6*50kilo<br />6*50kilo<br />6*50kilo<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-5064422572653400831?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/01/back-raises-horisontal-legs-30bw10kilo.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-588475859480053964Fri, 29 Jan 2010 23:30:00 +00002010-01-29T15:31:23.777-08:00Biceps curl 36kilo barbell<br />15<br />18<br />7<br /><br />Pull-ups<br />5<br />6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-588475859480053964?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/01/biceps-curl-36kilo-barbell-15-18-7-pull.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-2547155766202372398Mon, 18 Jan 2010 05:02:00 +00002010-01-17T21:05:44.265-08:00Sandbag <br />3 rounds<br /><br />Pushups<br />42<br /><br />Chin-ups<br />8<br /><br />Back raises horizontal legs<br />BW*20<br />BW+10kg on the back *20<br />BW+10kg on the back *20<br /><br />Barbell row<br />10*60kg<br />10*70kg<br />20*70kg<br />20*60kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-2547155766202372398?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/01/sandbag-3-rounds-pushups-42-pullups-8.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-4735426862228860858Sun, 03 Jan 2010 01:08:00 +00002010-01-02T17:14:38.318-08:00Chin-ups<br />7<br /><br />Bench press<br />5*60kg<br />12*60kg<br /><br />Barbell row<br />10*60kg<br />10*70kg<br />6*80kg<br />8*70kg<br />8*70kg<br />8*70kg<br />8*70kg<br />10*60kg<br /><br />Cable-cross flies<br />10*20kg magazines<br />10*25kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-4735426862228860858?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2010/01/chin-ups-7-bench-press-560kg-1260kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-7351301647789148930Sun, 13 Dec 2009 02:22:00 +00002009-12-12T18:23:11.648-08:00Barbell press behind neck<br />10*38kg<br />10*38kg<br /><br />Goodmornings<br />30*38kg<br /><br />Barbell row<br />50*38kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-7351301647789148930?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/12/barbell-press-behind-neck-1038kg-1038kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-9085533412003643192Wed, 09 Dec 2009 15:10:00 +00002009-12-09T07:18:30.897-08:00Back raises (legs horisontal)<br />10*BW<br />10*BW+15kg<br />10*BW+15kg<br /><br />Incline press<br />10*something+40kg<br /><br />Bench press<br />10*40kg<br />3*65kg<br />6*70kg<br />4*70kg<br />2*70kg<br />1*75kg<br /><br />Rear cable pulldown<br />10*70kg<br /><br />Biceps curl dumbbells<br />7+7*20kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-9085533412003643192?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/12/back-raises-legs-horisontal-10bw.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-5935729510479664991Sun, 29 Nov 2009 18:38:00 +00002009-11-29T10:39:01.570-08:00Jogging few kilometers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-5935729510479664991?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/11/jogging-few-kilometers.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-7861718371068260994Tue, 24 Nov 2009 01:51:00 +00002009-11-23T17:54:17.389-08:00Pushups<br />40<br /><br />Barbell curl<br />15*36kg<br /><br />Back raises<br />BW+10kg*10<br />BW+20Kg*15<br />BW+20kg*20 (?)<br /><br />Bench press<br />17*60kg<br /><br />Rear cable pulldown<br />10*70kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-7861718371068260994?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/11/pushups-40-barbell-curl-1536kg-back.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-3315678168381328151Wed, 28 Oct 2009 03:56:00 +00002009-11-23T21:00:51.873-08:00Over head triceps ext.<br />3*36kg<br />25*18kg<br /><br />_________________<br /><br />Warmup armcycling<br /><br />Bench press<br />12*60kg<br />6*70kg<br /><br />Deadlift <br />10*100kg<br />10*120kg<br />3*130kg<br /><br />Cable row (technogym)<br />10*60kg<br />10*80kg<br />5*100<br /><br />Leg ext (weight magazine machine)<br />10*100kg<br /><br />Pushups<br />17<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-3315678168381328151?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/10/over-head-triceps-ext.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-508888231835197339Sun, 18 Oct 2009 22:55:00 +00002009-10-23T20:48:59.845-07:00Pushups <br />37<br />36<br /><br />Barbell curl <br />18*36kg<br />9*47kg<br /><br />Good mornings<br />20*47kg<br /><br />Barbell row<br />Something *47kg<br />30*47kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-508888231835197339?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/10/pushups-37-36-barbell-curl-1836kg-943kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-5173064629242347564Sun, 11 Oct 2009 20:44:00 +00002009-10-11T13:45:28.024-07:00Warmup<br />Brief<br /><br />Barbell row<br />10*50kg<br />10*70kg<br />10*70kg<br />10*70kg<br /><br />Squat<br />10*50kg<br />10*60kg<br />10*70kg<br />10*80kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-5173064629242347564?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/10/warmup-brief-barbell-row-1050kg-1070kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-3735799732402741543Sat, 03 Oct 2009 12:16:00 +00002009-10-09T23:31:07.363-07:00Warmup slight<br /><br />Bench press<br /><br />12*50kg<br />7*60kg<br />10*60kg<br /><br />Back raises bodyweight+15kg<br />15<br /><br />Squat bodyweight<br />101<br /><br />Barbell curl 4kg<br />100L+R<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-3735799732402741543?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/10/warmup-slight-bench-press-1250kg-760kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-778588777787003626Thu, 24 Sep 2009 13:05:00 +00002009-09-30T15:34:48.886-07:00Swimming <br />10 minutes<br /><br />Barbell row <br />30*49kg<br /><br />Squat 38kg barbell<br />30<br />30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-778588777787003626?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/09/swimming-10-minutes-barbell-row-3049kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-7223963123124654551Tue, 22 Sep 2009 21:23:00 +00002009-09-22T16:52:22.635-07:00Pushups <br />34<br /><br />Goodmornings 38kg barbell<br />30<br />30<br /><br />Reverse flies 7kg dumbbells<br />30<br />30<br /><br />Chin-ups<br />5<br />6<br />5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-7223963123124654551?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/09/pushups-34-goodmornings-38kg-barbell-30.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-8551688922326307150Fri, 18 Sep 2009 18:09:00 +00002009-09-18T11:11:31.800-07:00Arm cycling<br />warmup<br /><br />Press behind neck<br />30*20kg<br />8*40kg<br />5*40kg<br /><br />Squat<br />30*20kg<br />3*80kg<br />3*80kg<br /><br />Running<br />bit..<br /><br />Curl<br />30*10kg dumbbells<br />15*14kg dumbbells<br />10*14kg dumbbells<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-8551688922326307150?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/09/arm-cycling-warmup-press-behind-neck.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-7720431076480121376Sat, 12 Sep 2009 12:01:00 +00002009-09-12T05:02:44.509-07:00Pushups <br />35<br /><br />Barbell row<br />30*40kg<br />10*60kg<br />10*70kg<br />10*70kg<br />10*70kg<br />10*70kg<br />10*70kg<br /><br />Deadlift<br />10*100kg<br />20*100kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-7720431076480121376?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/09/pushups-35-barbell-row-3040kg-1060kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-6468355954641428328Wed, 02 Sep 2009 22:02:00 +00002009-09-10T06:28:43.520-07:00Pushups <br />35<br /><br />Bench press<br />50*20kg<br />20?30?*40kg<br />7*60kg<br />10*60kg<br /><br />Rear cable pulldown<br />Lots of warmup<br />10*70kg<br />10*70kg<br /><br />Biceps curl barbell<br />12*39kg<br />10*41kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-6468355954641428328?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/09/pushups-35-bench-press-5020kg-203040kg.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-1658642133642116077Thu, 27 Aug 2009 13:54:00 +00002009-08-27T06:55:17.057-07:00Running 4 kilometers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-1658642133642116077?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/08/running-4-kilometers.htmlnoreply@blogger.com (Chaan)0tag:blogger.com,1999:blog-3107416617187925442.post-522640637751138293Sun, 23 Aug 2009 21:20:00 +00002009-08-23T14:20:08.998-07:00Swimming <br />800 meters<br /><br />Barbell row<br />50*37kg<br /><br />Chin-ups BW+5kg<br />5<br />3<br /><br />Goodmornings 10kg barbell<br />100<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3107416617187925442-522640637751138293?l=chaan.se%2Fexercise.html' alt='' /></div>http://chaan.se/2009/08/swimming-800-meters-barbell-row-5037kg_23.htmlnoreply@blogger.com (Chaan)0