FKN91 log

W1D1:

Squat, beltless:
5x20,5x60,4x100,4x120,4x140,
4x150@8
4x160@9

Bench m. stop, pinky grip:
5x20, 5x60, 5x80, 5x100
5x110@7
5x115@8
5x120@8.5
5x125@9.5
5x117.5@9
5x117.5@9

Military Press:
5x20, 5x40, 5x60
5x70@8
5x72.5@8.5
5x75@9

Weighted Chins:
3x5 @ 22.5kg

Rope Curls, Rope Pushdowns

W1D2:

Deadlift:
5x20, 5x20, 5x60, 4x100
4x120@7
4x140@7
4x150@7
4x160@8

Bench, cg med 2 sek pause:
5x20, 5x60, 5x80
4x100@7
4x105@7
4x110@8
4x115@9
4x110@8,5
4x110@9

DB Split Squat:
8xBW
4x8x14

W1D3:

Pause Squat:
5x20, 5x60, 5x100
5x120@7
5x140@8.5
5x150@9

T&G Bench, pinky grip:
6x20, 6x80
6x100@7
6x110@7
6x115@8
6x117.5@8.5
6x122.5@9.5
6x115@8
6x115@9

Standing Single Arm OHP:
6x6 @ 30kg

Weighted Chins:
3x5 @ 22,5kg

Pushdowns:
3sets

W1D4:

RDL:
8x20, 5x60, 5x80
5x100
5x110@7
5x120@7
5x140@7
5x150@9
Lorte stang

CG Bench, t&g:
6x20, 6x60, 6x80
6x100@8
6x105@8.5
6x110@9
6x105@9

Single Arm Lever Rows:
6x6 @40kg+barbell

Seated Incline Curls:
3x10 @ 12kg

Facepulls:
3 sæt

Meget energiforladt træning

W1D1:

Squat:
5x20, 5x60, 5x100, 5x120
5x140@7
5x150@8.5
5x160@8
5x170@9

Bench m. stop, pinky grip:
5x20, 5x60, 5x80, 4x100
4x110@7
4x115@8
4x120@8.5
4x125@9.5 dårligt sæt, gled rundt på bænken og var ved at miste stangen. pga svedige hænder
4x117.5@8
4x117.5@8.5
4x117.5@9

Military Press:
4x20, 4x40, 4x60
4x70@8
4x75@8.5
4x80@9.5
4x75@9

Weighted Chins:
3x5 @ 23,75kg

1 runde af 5 min på boksepuden

W1D2:

Sørgelig træning

Deadlift:
5x60, 5x60, 5x100, 5x120
5x140@7
5x150@8
5x160@9

Spoto Press, cg:
5x20, 5x60, 5x80, 5x100
3x110@7
3x115@7
3x120@8
3x125@9
3x117.5@9

Split Squat, db's:
10xBW
3x7 @ 20kg

Pullups, hammer grip:
3x8 @ BW

DB Overhead Extension:
3x10 @ 36kg

Hammer Curls:
3x6 @ 24kg

FKN91 log

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