SSN treningslogg - 125x2 i rawbenk (film s.98)

[SSN]

Fredag 24.10, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 5 reps

Markløft
120kg x 6 reps

Knebøy (high bar)
90kg x 8 reps

[SSN]

Lørdag 25.10, Centrum Athletica

Benkpress
50kg x 12 reps
70kg x 12 reps
90kg 3 x 5 reps

Chins
BW x 10 reps

[SSN]

Mandag 27.10, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg 2 x 5 reps

Knebøy (high bar)
60kg x 10 reps
80kg x 8 reps
100kg x 6 reps
110kg x 5 reps

Markløft
90kg x 6 reps
120kg x 4, 5 eller 6 reps
140kg x 4, 5 eller 6 reps

Chins
BW x 12 reps

[SSN]

Lørdag 01.11, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 5 reps
95kg x 3 reps
95kg x 5 reps
100kg x 3 reps

Chins
BW x 12 reps

Militærpress
40kg x 12 reps
50kg 2 x 6 reps

Bicepscurl m/EZ-stang
37,5kg x 7 reps
27,5kg x 10 reps

Knebøy (high bar)
80kg x 8 reps
105kg x 5 reps

[SSN]

Søndag 09.11, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 6 reps
95kg x 4 reps
100kg x 3 reps

Knebøy (low bar)
60kg x 8 reps
90kg x 6 reps
110kg x 6 reps
120kg x 5 reps

Markløft
90kg x 6 reps
120kg x 4 reps

Chins
BW x 15 reps

Kommentar: Tung bøy, så ble litt støl i ryggen.

[SSN]

Lørdag 22.11, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 6 reps
100kg x 5 reps

Knebøy (high bar)
60kg x 10 reps
80kg x 8 reps
90kg x 6 reps
100kg x 3 reps

Kommentar: Ryggen ble fucked up på siste bøy-rep, selv om lett.

[SSN]

Lørdag 29.11, Centrum Athletica

Leg extensions
30kg 2 x 20 reps

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 6 reps
95kg x 4 reps
100kg x 5 reps

Militærpress
40kg x 12 reps
50kg 2 x 5 reps

Chins
BW x 12 reps

Hantelcurl
14kg+14kg 2 x 10 reps

[SSN]

Onsdag 24.12

Benkpress
50 kg x ? reps
70kg x 10 reps
80kg x 8 reps

[SSN]

Torsdag 25.12

Benkpress
50 kg x 15 reps
70kg x 10 reps
80kg x 8 reps

[SSN]

Søndag 28.12

Benkpress
50 kg x 12 reps
70kg x 10 reps
80kg x 8 reps
85kg x 6 reps
90kg x 4 reps

[SSN]

Tirsdag 30.12

Benkpress
50 kg x 12 reps
70kg x 10 reps
80kg x 8 reps
85kg x 6 reps
90kg x 4 reps
95kg x 4 reps

Chins
BW x 12 reps

[SSN]

Onsdag 31.12

Benkpress
50 kg x 15 reps
70kg x 10 reps
80kg x 8 reps
85kg x 4 reps

Chins
BW x 8 reps

[SSN]

Mandag 05.01

Hantelcurl
13kg+13kg 2 x 15 reps

Stående hantelpress
13kg+13kg 3 x 15 reps

Stående triceps extension
13kg 2 x 15 reps

[SSN]

Tirsdag 06.01

Hantelcurl
13kg+13kg 3 x 12 reps

Stående hantelpress
13kg+13kg x 20 reps

[SSN]

Torsdag 08.01, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
85kg x 8 reps
90kg x 6 reps

Chins
BW x 10 reps

Sittende hantelpress
20kg+20kg x 12 reps
24kg+24kg x 6 reps

Hantelcurl
16kg+16kg 2 x 8 reps