Mission: impossible huge

Flat Bb bench Press (120 sec rest)
5x3x87,5
1x11x70(AMQRAP -20%)

Dips assisted (60 sec rest)
3x10x45
2x10x50 (sidste rep i begge sæt var virkelig på kanten til failure)

DB flyes flat (60 sec rest)
4x10x12

French Press (30 sec rest)
5x10x20

Seated shoulder Press (60 sec rest)
1x9x20
2x8x20

Lateral raises (15 sec rest)
5x10x6

AB wheel
3x10

Planke 2min

10min ankelstræk

I går

Conventionel dødløft (90-120 sec rest)
1x8x70
4x3x120
1x3x130
1x12x105 (AMQRAP -20%)
Ingen straps..

Chin ups (60 sec rest)
1x9x45
1x8x45
1x8x45 (sidste rep fail)

Chest Supported rows (60 sec rest)
3x11x20

Shrugs (30 sec rest)
5x10x22

Reverse cable flyes (15 sec rest)
3x10x10
2x10x7,5

Standing BB curls (30 sec rest)
5x10x25

10 minutters ankelstræk

Back squat (90-120 sec rest)
1x3x100
3x3x120
2x3x110
1x10x95 (AMQRAP -20%)

BB good mornings (60 sec rest)
1x9x40
2x8x40

Leg Press (30 sec rest)
1x10x140
2x10x160

Hip thrusters (30 sec rest)
2x10x55
3x10x50

Leg extension (30 sec rest)
1x11x50
1x10x50
3x10x55

Calf raise (15 sec rest)
5x10x65

Lidt smidighed og ankelstræk

DB incline bench Press (90-120 sec rest)
2x3x32
3x3x34
1x12x26 (AMQRAP -20%)

Military Press (60 sec rest)
1x9x27,5
2x8x27,5

Close grip bench Press (60 sec rest)
3x10x35

Triceps pushdown (30 sec rest)
3x10x27,5
2x10x25

Peck deck (30 sec rest)
5x10x54

Front raise (15 sec rest)
2x10x8
3x10x7

Weighted AB crush (60 sec rest)
6x10x50
Følte ikke lige kontakten i de to første sæt, så tog et ekstra.

10min ankelstræk med elastik

Rack pulls (90-120 sec rest)
2x3x130 + kæder
3x3x120 + kæder
1x20x95 + kæder (AMQRAP -20%)

Pull ups assist smal greb (60 sec rest)
3x10x60

Seated row (60 sec rest)
3x10x50

Chest Supported rear laterals (60 sec rest)
3x11x6
1x11x8
1x15x7

DB bicep curls (30 sec rest)
5x10x12

10min ankelstræk med elastik

Seated reverse fly (15 sec rest)
4x10x34
1x15x27

Romanian deadlift m. Straps (90-120 sec rest)
5x3x140
1x15x112,5 (AMQRAP -20%)

Bulgarian split squat (60 sec rest)
1x9x48 (24 i hver hånd)
2x24
Kør lidt lavere vægt næste gang

Lounges (30 sec rest)
1x10x24 (12 i hver hånd)
1x10x40 (20 i hver hånd)
3x10x36 (18 i hver hånd)
1x26x20 (sæk)
1x15x20 (sæk)

Calf raise angled
5x10x170

Leg curl
5x10x40 + top skive

10min ankelstræk

Flat bb bench Press (90-120 sec rest)
5x3x90
1x12x70 (AMQRAP -20%)

Dips assisted (60 sec rest)
3x10x45
2x10x45

DB flyes flat (60 sec rest)
4x10x14

Seated shoulder Press (60 sec rest)
1x9x20
2x8x20

French Press (30 sec rest)
1x15x17
4x12x17

Lateral raises (15 sec rest)
5x10x6

Leg raise flat bench
4x10

Conventionel dødløft
1x8x70
1x3x100 + kæder
3x3x120 + kæder
1x3x130 + kæder
1x10x105 + kæder (AMQRAP -20%)
Kør 130 med kæder næste gang

Pull ups assist smalt greb (60 sec rest)
1x9x60
1x8x60
1x8x55

Chest Supported rows (60 sec rest)
2x11x20
1x15x20
Øg vægt til 22kg

Shrugs (30 sec rest)
5x10x22

Reverse cable flyes (15 sec rest)
4x10x10
1x10x7,5

Standing bb curls
5x10x27

DB incline bench Press (120 sec rest)
3x3x36

BB incline bench press (120 sec rest)
1x3x70
1x3x75
1x11x60 (AMQRAP -20%)

Ville egentlig have kørt rent Barbell bænkpres, men der var lige optaget.

Seated Smith machine shoulderpress (60 sec rest)
1x9x30
2x8x30

10min Skide pause

Close grip bench Press (60 sec rest)
3x10x35

Peck deck (30 sec rest)
1x10x54
3x10x61 (sidste sæt lidt failure)
1x10x54

Triceps pushdown v bar (30 sec rest)
4x10x27,5
1x10x25

Front raise (15 sec rest)
5x10x8

AB weighted crush (step raised)
1x12x35
1x10x45
4x10x50

10min ankelstræk med elastik

RappY skrev:DB incline bench Press (120 sec rest)
3x3x36

BB incline bench press (120 sec rest)
1x3x70
1x3x75
1x11x60 (AMQRAP -20%)

Ville egentlig have kørt rent Barbell bænkpres, men der var lige optaget.

Seated Smith machine shoulderpress (60 sec rest)
1x9x30
2x8x30

10min Skide pause

Close grip bench Press (60 sec rest)
3x10x35

Peck deck (30 sec rest)
1x10x54
3x10x61 (sidste sæt lidt failure)
1x10x54

Triceps pushdown v bar (30 sec rest)
4x10x27,5
1x10x25

Front raise (15 sec rest)
5x10x8

AB weighted crush (step raised)
1x12x35
1x10x45
4x10x50

10min ankelstræk med elastik

hahahah ski PAUS ven:) godt du logger IGEN <3 GO TRÆNING =D>

Rack pulls m. Straps (120 sec rest)
5x3x130 + kæder
1x20x105 + kæder

Pull ups assist smal greb (60 sec rest)
3x10x55

Chest Supported rear laterals (60 sec rest)
2x11x8
2x10x8
1x12x8

Seated row (60 sec rest)
3x10x50

Seated reverse flyes (15 sec rest)
4x10x34
2x10x27

DB bicep curls (30 sec rest)
5x10x12

Rapand skrev:hahahah ski PAUS ven:) godt du logger IGEN <3 GO TRÆNING

Ja når man ska’, så ska man

Romanian deadlift m. Straps
6x3x140
1x15x115 (AMQRAP -20%)

Lounges m. Sæk
2x20x16

Bulgarian split squat
1x9x24
3x8x24

Hip thrusters
4x10x40

Calf raise
5x10x50

Bænkpres
1x17x60
Skal lige i sommerhus de næste par dage, så bare et hurtigt sæt til bryst

Det hele blev taget lidt med ro i dag, da jeg har et knæ der driller lidt

Flat bb bench Press (120 sec rest)
5x3x92,5
1x10x75 (AMQRAP -20%)

Dips assisted (60 sec rest)
4x10x45

DB flyes flat (60 sec rest)
4x10x16

Seated shoulder Press (60 sec rest)
1x9x20
2x8x20
Øg reps med 1 i hvert sæt næste gang

French press (30 sec rest)
2x10x25
3x10x23

Lateral raises (15 sec rest)
5x10x7

Leg raises
4x10

Conventionel dødløft uden udstyr
1x3x100
5x3x140
1x12x110 (AMQRAP -20%)

Pull ups assist smal greb (60 sec rest)
1x9x55
2x8x55

Chest Supported rows (60 sec rest)
2x10x22
1x12x22

Shrugs BB (30 sec rest)
5x10x40

Reverse cable flyes
2x10x10

Bent over machine
1x10x20
2x10x30

Standing bb curls
5x10x26,2

Back squat (120 sec rest)
2x8x80
2x5x100
1x15x60

Good mornings (60 sec rest)
1x9x42,5
1x8x42,5
1x9x42,5

Benpres (30 sec rest)
3x12x120

Leg curls (30 sec rest)
5x10x40 + top skive

Hip thrusters (30 sec rest)
5x10x55

Calf raises (15 sec rest)
1x10x100
4x10x140

DB incline bench Press (120 sec rest)
3x3x36

BB incline bench Press (120 sec rest)
2x3x75
1x12x60 (AMQRAP -20%)

Push press (60 sec rest)
1x9x30
2x8x30

Close grip bench Press (60 sec rest)
3x10x37,5

Front raise (15 sec rest)
5x10x8

Triceps pushdown (30 sec rest)
5x10x27,5

Peck deck (30 sec rest)
5x10x61

AB crunch weighted
1x10x45
1x15x45
1x10x50
2x15x50

Rack pulls (120 sec rest)
2x3x140 + kæder
3x3x150 + kæder
1x15x120 + kæder

Pull downs (60 sec rest)
1x10x55 (short grip)
2x10x55 (wide grip)

Seated row
3x10x55

Chest Supported rear laterals (60 sec rest)
4x10x9
1x15x8

Seated reverse flyes
1x10x34

DB bicep curls (30 sec rest)
2x10x14
3x10x12

Seated reverse flyes
3x10x34
1x10x27
1x10x27

BB flat bench Press (120 sec rest)
1x2x95
4x3x90
1x10x72,5 (AMQRAP -20%)
Lidt for meget druktur i Budapest har sat sit præg

Dips assisted (60 sec rest)
4x10x45

DB flyes flat bench (60 sec rest)
4x10x16

Seated shoulder Press (60 sec rest)
1x9x20
1x8x20
1x7x20
1x5x12
1x11x12

French Press (30 sec rest)
3x10x24
2x10x21

Lateral raises
5x10x7

Leg raises
4x10

Conventionel dødløft m. Straps (120 sec rest)
1x10x60
1x3x150
1x3x155
2x3x160
1x3x150
1x12x120 (AMQRAP -20%)

Pull ups assist (60 sec rest)
1x9x55
2x8x55

Chest Supported rows (60 sec rest)
2x10x22
1x12x22

Shrugs bb (30 sec rest)
1x10x40
4x10x45

Seated row machine (15 sec rest)
6x10x40

Standing bb curls (30 sec rest)
5x10x26,2

Back squat (120 sec rest)
1x8x80
4x5x100
1x12x80 (AMQRAP -20%)

Good mornings (60 sec rest)
1x9x40
1x8x45
1x8x40

Leg Press (60 sec rest)
3x10x130

Hip thrusters (30 sec rest)
5x10x55

Leg curls (30 sec rest)
4x10x47
1x10x40 + top skive

Rotary Calf (15 sec rest)
1x10x40
2x15x45
2x15x40

BB incline bench Press (120 sec rest)
4x3x75
1x4x75
1x12x60 (AMQRAP -20%)

Push Press (60 sec rest)
1x9x30
2x8x30

BB close bench Press (60 sec rest)
3x10x37,5

Peck deck (30 sec rest)
5x10x61 (sidste sæt var rimelig failure)

Front raise (15 sec rest)
5x10x8

Triceps pushdown (30 sec rest)
3x10x27,5
2x10x25

AB side crunches
3x10x20 (hver side)

AB crunch decline
1x10
1x10 (double decline)

Rack pulls m. Straps
1x3x120 + kæder
1x2x150 + kæder
2x3x140 + kæder
1x3x130 + kæder
1x15x105 (AMQRAP -20%)
Var sku nødt til at stoppe 150 kg løftet, føltes ikke som om ryggen var helt med, helt klart manglende restitution

Pull downs lat focus (60 sec rest)
3x10x55

Seated row (60 sec rest)
3x10x55

Chest Supported rear laterals (30 sec rest)
5x10x9

DB bicep curls (30 sec rest)
5x10x14

Seated reverse flyes
5x10x34

Fra i går

Deloader 60% de kommende 7 dage og derefter 7 dage med 40%.

Romanian deadlift
4x6x60

Lounges m. Sæk
4x10x16

Bulgarian split squat
1x9x24
2x8x24

Leg curls
2x10x27
1x10x40
2x10x34

Rotary Calf
1x15x15
3x10x20

60% deload Day 2

Flat bench Press
5x10x40

Dips assisted
4x10x70

DB flyes
4x10x10

Seated shoulder Press
3x10x10

French Press
5x10x15

Lateral raises
5x10x4

AB crunch flat
3x10

I går

60% deload

Conventionel dødløft
5x5x60

Pull ups assist
1x9x80
2x8x80

Chest Supported rows
3x10x9

Shrugs bb
5x10x27

Seated row
5x10x30

BB curls
5x10x10,5

Zizzy squats
5x10

Good mornings
1x9x20
2x8x20

Leg presses
3x10x60

Leg curls
5x10x20

Rotary calf
5x15x20

Hip thrusters
5x10x25

Deload 60%

Incline bench Press DB
5x5x14

Push Press
1x9x20
2x8x20

BB Close bench Press
3x10x20

Front raise
5x10x5

Peck deck
5x10x27

AB crunches decline max
3x10

Triceps pulldowns
5x10x12,5

Deload 60%

Rack pulls
5x5x80

Pull downs
3x10x25

Seated row
3x10x25

Chest Supported rear laterals
5x10x4

DB bicep curls
5x10x6

Reverse seated flyes

Romanian deadlift
5x5x60

Lounges
3x10x20 (sæk)

Outer Abductor machine
3x10x80

Inner abductor machine
3x10x70

Prone leg curl
5x10x27

Rotary Calf
5x10x20

Kørte lige lidt knæ skåneøvelser

Mission: impossible huge

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