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14th JAN 2016: Pump Thursday

14 Jan

  

 Training @ CF Hellerup with Team Expendables. Thursday is always pump day!

Deadlifts

Deadlifts (6 reps): 75-75-80-85-80-75 kg

Gymnastics

10 x

  • 1 strict pull-up
  • 1 strict chin-up
  • 1 ring dip

Then

3 x 5 strict chin-ups

Pump

  • DB bench press: 4 x 10 reps @ 2 x 15 kg (finally easy all reps and sets)
  • Bulgarian split squats: 3 x 8 reps each leg @ 20 kg

Then

21-15-9 reps:

  • DB Arnold press @ 2 x 8 kg
  • Flys @ 2 x 2,5 kg
  • 1 min farmer walk after 21s, 15s and 9s @ 2 x 8 kg DBs (normal grip)

Finisher

3 x

  • 8 barbell roll-outs
  • 30 sec jumping squats (25 reps)

Curls

100 hammer curls

Biking

15 km

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