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

[SSN]

Mandag 12.01, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
85kg x 8 reps
90kg x 8 reps
95kg x 5 reps

Chins m/bicepsgrep
BW x 10 reps

Beinpress
100kg x 10 reps
130kg x 5 reps

[SSN]

Fredag 16.01, Treningshuset

Knebøy
20kg x 12 reps
50kg x 12 reps
60kg 3 x 10 reps

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 6 reps
95kg x 5 reps
100kg x 3 reps

Militærpress
50kg x 10 reps

Chins
BW+5kg x 8 reps
BW+10kg x 6 reps

[SSN]

Onsdag 21.01, Centrum Athletica

Benkpress
50kg x 12 reps
70kg x 10 reps
85kg x 8 reps
90kg x 8 reps
95kg x 5 reps
100kg x 5 reps

Militærpress
40kg x 8 reps
50kg 3 x 6 reps

Knebøy
50kg x 12 reps
65kg 2 x 10 reps

Markløft
90kg x 6 reps

Chins
BW x 12 reps

[SSN]

Mandag 26.01, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 6 reps
100kg x 6 reps
105kg x 3 reps

Militærpress
40kg x 8 reps
50kg x 6 reps
55kg x 6 reps
60kg x 4 reps

Knebøy
60kg x 12 reps

Markløft
90kg x 6 reps

Chins
BW x 12 reps

[SSN]

Torsdag 29.01, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 12 reps
90kg x 8 reps
95kg x 6 reps
100kg 2 x 4 reps

Chins
BW x 12 reps

Hantelcurl
16kg+16kg x 8 reps

[SSN]

Fredag 30.01

Hantelcurl
13kg+13kg 3 x 12 reps

Stående hantelpress
13kg+13kg 3 x 15 reps

Stående triceps extension
13kg 3 x 12 reps

[SSN]

Mandag 02.02, Centrum Athletica

Benkpress
80kg x 12 reps
90kg x 8 reps
100kg x 6 reps
105kg x 4 reps
110kg x 4 reps

Chins
BW x 10 reps
BW+5kg x 6 reps
BW+10kg x 4 reps

Sittende hantelpress
20kg+20kg x 12 reps
26kg+26kg x 8 reps

+ 15 min joggings på tredemølle (9.5 km/t med økning mot slutten)

[Kroppsvekt på trening: 74,3kg]

[SSN]

Torsdag 05.02, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 8 reps
95kg x 6 reps
100kg x 6 reps

Chins m/bicepsgrep
BW x 12 reps

[SSN]

Mandag 10.02, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 12 reps
90kg x 8 reps
95kg x 6 reps
100kg x 6 reps
105kg x 4 reps

Knebøy
50kg x 12 reps
70kg 2 x 10 reps

Markløft
90kg x 8 reps
110kg 2 x 5 reps

Militærpress
40kg x 8 reps
50kg x 8 reps
55kg x 6 reps

Pushpress
65kg x 5 reps
75kg x 3 reps

Chins
BW x 12 reps

[SSN]

Torsdag 13.02, Treningshuset

Knebøy
60kg x 12 reps
70kg x 10 reps
80kg x 8 reps
90kg x 6 reps

Markløft
80kg x 8 reps
110kg x 6 reps
120kg x 6 reps
130kg x 4 reps

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 8 reps
95kg x 6 reps
100kg x 5 reps

Militærpress
50kg x 5 reps
55kg x 4 reps
60kg x 4 reps
65kg x 2 reps

Chins
BW+10kg x 8 reps

Hantelcurl
16k+16kg x 10 reps

[Vekt på trening: 74,2kg (med klær, uten sko)]

[SSN]

Onsdag 18.02, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 8 reps
95kg x 6 reps
100kg x 6 reps
105kg x 4 reps
110kg x 3 reps

Militærpress
50kg x 8 reps
55kg x 6 reps
60kg x 3 reps

Knebøy
60kg x 12 reps
80kg x 12 reps

Chins
BW x 14 reps

[SSN]

Fredag 06.03, Centrum Athletica

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 8 reps
95kg x 6 reps
100kg x 4 reps

Militærpress
50kg x 6 reps
55kg x 6 reps

Knebøy
75kg x 12 reps

Markløft
120kg x 8 reps

Chins
BW x 10 reps

[SSN]

Onsdag 11.03, Centrum Athletica

Benkpress
70kg x 12 reps
80kg x 10 reps
90kg x 8 reps
95kg x 6 reps
100kg x 6 reps

Militærpress
50kg x 6 reps
55kg 2 x 4 reps

Knebøy
70kg x 12 reps
90kg x 8 reps

Markløft
110kg x 8 reps

Chins
BW x 12 reps

[SSN]

Torsdag 19.03, Centrum Athletica

10 min rolig jogging på tredemølla

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 8 reps
95kg x 6 reps
100kg x 4 reps

Militærpress
50kg x 6 reps
55kg x 4 reps
60kg x 4 reps

Knebøy
60kg x 10 reps
80kg x 8 reps
95kg x 6 reps

Markløft
90kg x 6 reps
110kg x 5 reps
130kg x 4 reps

Chins
BW x 14 reps

[SSN]

Onsdag 25.03, Centrum Athletica

4 min rolig jogging på tredemølla

Benkpress
60kg x 12 reps
80kg x 10 reps
90kg x 8 reps
95kg x 6 reps
100kg 2 x 4 reps

Sittende hantelpress
22kg+22kg x 12 reps
24kg+24kg x 8 reps
24kg+24kg x 6 reps

Knebøy
60kg x 10 reps
90kg x 6 reps
100kg 2 x 4 reps

Markløft
100kg x 6 reps
130kg x 4 reps
150kg x 2 reps

Chins
BW x 16 reps