Dag 1-2 Program Jon Tri. Copy
Thursday, 10 September 2020 at 17.38
Running (Treadmill)
Set 1: 1,18 km | 0:10
Squat (Barbell)
Set 1: 40 kg × 5
Set 2: 40 kg × 5
Set 3: 40 kg × 5
Set 4: 80 kg × 12
Set 5: 80 kg × 10
Set 6: 80 kg × 8
Bench Press (Barbell)
Set 1: 30 kg × 5
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 55 kg × 9
Set 5: 50 kg × 9
Set 6: 50 kg × 8
Bent Over Row (Barbell)
Set 1: 30 kg × 5
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 62,5 kg × 9
Set 5: 60 kg × 8
Set 6: 60 kg × 7
Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 60 kg × 5
Set 3: 60 kg × 5
Set 4: 105 kg × 9
Set 5: 100 kg × 8
Set 6: 100 kg × 5
Overhead Press (Barbell)
Set 1: 30 kg × 5
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 40 kg × 9
Set 5: 37,5 kg × 7
Set 6: 37,5 kg × 7
Back Extension
Set 1: 28 reps
Set 2: 22 reps
Set 3: 20 reps
Ben Hævninger I Strakt Arme
Set 1: 0 kg × 21
Set 2: 0 kg × 12
Set 3: 0 kg × 13
Workout Notes: Motivation 2,5/ energi 4/ søvn 5.
Let/mild overbelastning af akillesscenen.
Sidste øvelser, lidt mave/bræk fornemmelser.
Ellers virkede det ret hårdt i dag, trods to rolige arbejdsdage.