Side 6 af 14
Re: Get lean or go home
:
31. jul 2017, 16:16
af RappY
Opvarmning
15 minutters cardio
Front Squat
3x6x50
1x8x50
Rack pulls (lorte rack, den kunne kun komme ned til knæene derfor de flere kg)
1x12x120
1x12x140
1x11x150
1x12x150
Cable rows (let)
1x6x59
3x6x68
Chin up assist (hård)
1x4x40
1x6x47
2x5x47
Leg press Calf raise
4x30x170
DB curls
4x8x15
Re: Get lean or go home
:
2. aug 2017, 16:44
af RappY
Opvarmning
15 minutters cardio
BB Bænkpres
2x10x62.5
2x8x62.5
DB incline bænkpres
2x12x22
1x11x22
1x10x22
Pushpress bb
4x10x27.5
Db side lateral
2x10x9
2x10x8
Skull crushers
4x12x26.7
Abs
I superset kombi
Devils wheel 4x10
Leg raise 4x12
Re: Get lean or go home
:
2. aug 2017, 16:46
af RappY
Opvarmning
15 minutters cardio
Squat
1x10x62.5
3x8x62.5
Rumænsk Dødløft
1x8x102.5
3x10x102.5
Bent over barbell row
1x10x62.5
3x8x62.5
Pull ups assist (hård)
4x10x88
BB curls
4x10x28
Seated Calf raises
4x12x85+syre
4x12x85
Re: Get lean or go home
:
3. aug 2017, 17:02
af RappY
Opvarmning
15 minutters cardio
Incline bb bænkpres
3x8x52.5
1x7x52.5
dumbell bænkpres
1x10x20
2x10x22.5
1x8x22.5
Military press
2x8x27.5
2x7x27.5
DB rear laterals
4x12x5
Pushdowns
4x12x25
Abs (I superset kombi)
Flat leg raise 3x12
Romanian chair 3x12
Re: Get lean or go home
:
4. aug 2017, 15:34
af RappY
Opvarmning
15 minutters cardio
BB Dødløft
4x8x102.5
Benpres vertical
1x15x125
1x15x143
1x15x152
1x15x163
DB rows
4x8x26
Wide grip pulldown
3x8x59
1x12x50
Curls bb
4x10x30
Standing Calf raise
1x12x160
1x10x160
1x12x140
1x12x120
1x18x100
1x20x80
1x20x60
Re: Get lean or go home
:
7. aug 2017, 17:35
af RappY
Opvarmning
15 minutters cardio
Dips assist (hård)
2x9x47
2x10x54
DB bænkpres
1x7x25
2x10x22.5
1x8x22.5
DB seated skulderpres
2x10x15
1x8x15
1x10x15
DB lean away laterals
3x12x9
1x12x8
Overhead triceps extensions
1x12x17.5
1x11x17.5
1x12x15
Close grip
2x12x25
Abs
I superset kombi
3x10 Ab wheel
3x12 ab crush maskine
1x12 leg raise
Re: Get lean or go home
:
10. aug 2017, 16:54
af RappY
Opvarmning
15 minutters cardio
BB Bænkpres
1x7x65
1x8x65
1x6x65
1x5x65 og så supersets
1x3x60
1x8x40+3 sek tension
1 min break
1x8x40+3 sek tension
DB incline bænkpres
1x8x20+3 sek tension
1x10x20+3sek tension
1x9x20+3 sek tension
1x10x20+3 sek tension
Pushpress bb
1x8x30
1x7x30
2x8x30
Db side lateral
1x8x8
Skull crushers
1x6x30
1x10x25
1x8x25
1x9x25
Abs
I superset kombi
Leg raise 4x12
Romanian chair 2x12
Ab crunch maskine 1x20 1x30 max vægt
Re: Get lean or go home
:
10. aug 2017, 16:54
af RappY
Opvarmning
15 minutters cardio
Squat
4x8x65
Rumænsk Dødløft
4x8x100
Bent over barbell row
1x8x65
3x8x60+tension
Pull ups assist (hård)
4x8x88+tension
BB curls
3x8x30
1x7x30
Seated Calf raises (vertical)
2x20xMax
1x30xMax
1x25xMax
Re: Get lean or go home
:
10. aug 2017, 16:55
af RappY
Opvarmning
15 minutters cardio
Incline bb bænkpres
1x7x55
3x6x55
dumbell bænkpres
4x8x22. 5
Military press
4x6x30
DB rear laterals
3x10x8
Pushdowns
4x10x27.5
Abs (I superset kombi)
Flat leg raise 4x12
Romanian chair 2x12
Ab crunch maskine 2x12
Re: Get lean or go home
:
3. okt 2017, 07:08
af Overload
Er du gået i stå med at logge?
Re: Get lean or go home
:
21. feb 2018, 22:46
af RappY
Overload skrev:Er du gået i stå med at logge?
Tavsheden må have været svar i sig selv. Min træning har været lidt for useriøs det sidste halve års tid :-)
Finder seriøsiteten frem og begynder at logge de store øvelser igen
Re: Get lean or go home
:
21. feb 2018, 22:47
af RappY
Hermed første log i flere måneder.
Squat
1x8x80
1x5x90
2x5x92,5
Rumænsk dødløft
1x5x110
1x7x110
1x6x110
1x8x110
Re: Get lean or go home
:
22. feb 2018, 17:34
af RappY
BB flat bænkpres
2x7x80
1x6x80
1x5x80
1x5x60+tension
DB incline bænkpres
4x8x22
Re: Get lean or go home
:
24. feb 2018, 13:52
af RappY
Squat
1x12x80
1x12x90
Lidt front squat leg..
1x8x90
1x12x90
Efter jeg er gået igang med projekt lær-at-lave-rigtige-pullups har mine underarme været totalt smadrede, så lavede bare lidt forskånede og lette sumo DL, conventionel DL og romænske DL, ikke værd at logge på, men however;
1x6x80
3x8x80
Re: Get lean or go home
:
26. feb 2018, 13:36
af RappY
BB bænkpres:
2x7x80
1x6x80
1x5x80
Gav lige et nyt center en chance i dag, virkelig en ringe bænk.
Re: Get lean or go home
:
28. feb 2018, 17:03
af RappY
Benpres
1x15x120
2x8x220
1x9x220
1x11x220
Rack pull
4x10x120
Re: Get lean or go home
:
1. mar 2018, 17:32
af RappY
BB incline bænkpres
2x10x60
2x9x60
DB flat bænkpres
4x10x24
Re: Get lean or go home
:
3. mar 2018, 13:36
af RappY
Squat
1x6x90
3x6x95
1x6x95+3 sek hold i bund
Conventionel Dødløft
1x6x60 - uden straps
2x6x100 - uden straps
2x8x100 + langsomt ned - m. Straps
Re: Get lean or go home
:
5. mar 2018, 17:24
af RappY
BB flat bænkpres
2x8x80
2x6x80 (failede 7. Rep i 3. Sæt)
Dips assist (deep focus)
1x8x50
1x9x50
1x8x50
1x10x50
Re: Get lean or go home
:
6. mar 2018, 18:57
af RappY
Jeg prøver mig lige med en PPL/BTB kombi over den kommende periode.. squat og dødløft samme dag kvæler mig.
Pull A dag
Conventionel dødløft (90-120 sek rest)
1x6x60 (ingen straps)
2x3x100 (ingen straps)
3x3x120 (ingen straps)
AMQRAP: 1x12x95 (ingen straps)
Chin ups assist (60 sek rest)
1x9x45
2x8x45
Chest Supported rows (60 sek rest)
1x8x20
1x8x16
1x10x16
1x10x18
Shrugs DB (30 sek rest)
1x10x26
1x10x24
3x10x22
Standing BB curls (30 sek rest)
5x10x23
Re: Get lean or go home
:
7. mar 2018, 18:16
af RappY
BB back squat (90-120 sec rest)
1x7x60
1x3x100
4x3x115
1x10x92,5 (AMQRAP -20%)
BB good mornings (60 sec rest)
1x10x30
1x8x40
1x7x40
Hip thrusters (30 sek rest)
1x10x40
4x10x50
Leg Press (60 sec rest)
3x10x160
Leg curl (30 sec rest)
2x10x40
3x10x35
Seated Calf raise (15 sec rest)
5x10x60
Re: Get lean or go home
:
10. mar 2018, 11:52
af RappY
Fra i går
DB incline bench Press (90-120 sec rest)
5x3x28 (øg vægt næste gang)
1x10x22 (-20% AMQRAP)
BB push Press (60 sec rest)
1x8x30
1x8x27.5
1x9x25
Close grip bench press (60 sec rest)
1x10x30
2x10x32,5
Peck deck (30 sec rest)
5x10x47
Front raise (15 sec rest)
5x10x6
ABS - leg raise (90 sec rest)
4x10
Triceps pushdown (30 sec rest)
5x10x22,5
Re: Get lean or go home
:
10. mar 2018, 13:50
af RappY
Rack pulls (90-120 sec rest)
1x3x150
4x3x130
1x15x105 (AMQRAP -20%)
Prøv 135kg næste gang..
Chin ups (60 sec rest)
4x2
Pull ups assist (60 sec rest)
1x8x55
1x9x60
1x10x65
Seated row (60 sec rest)
2x10x50
1x10x45
Chest support rear laterals (30 sec rest)
5x10x6
DB bicep curls (30 sec rest)
5x10x12
Sidste sæt var sku ikke helt kvalitet, rigtig disko pump
Seated reverse fly (15 sec rest)
3x10x34
2x10x27
10min ankelstræk
Re: Get lean or go home
:
11. mar 2018, 16:13
af RappY
Romanian deadlift m. Straps (90-120 sec rest)
1x3x120
1x3x130
3x3x135
1x10x107,5 (AMQRAP -20%)
Kør 135 i alle sæt næste gang
Lunges (60 sec rest)
1x20x20
2x20x24
Bulgarian split squat (60 sec rest)
1x9x28
2x8x24
Leg curl (30 sec rest)
1x10x40
1x10x47
2x10x40+top skive
1x10x40
Calf raise angled (15 sec rest)
1x10x120
4x10x160
10min ankelstræk
Re: Get lean or go home
:
13. mar 2018, 19:28
af RappY
Flat bb bench Press (120 sec rest)
4x3x85
1x4x85
1x9x67,5 (-20% AMQRAP)
Prøv med 4 reps i alle sæt næste gang
Dips assisted (60 sec rest)
3x10x45
1x10x50
Flat DB flyes (60 sec rest)
4x10x16
Seated Shoulder Press (60 sec rest)
1x9x18
1x9x18
1x7x20
Lateral raises (15 sec rest)
4x10x6
1x10x5
French press (30 sec rest)
5x10x17
Leg raises (120 sec rest)
4x10
10min ankelstræk
Re: Get lean or go home
:
15. mar 2018, 17:49
af RappY
Conventionel deadlift (90-120 sec rest)
1x6x70 (ingen straps)
5x3x120 (ingen straps)
1x12x95 (ingen straps)
Chin ups assist (60 sek rest)
1x9x45
1x8x45
1x8x45 (sidste rep fail)
Chest Supported rows (60 sec rest)
1x10x18
2x11x18
Shrugs (30 sec rest)
5x10x22
Reverse cable flyes (15 sec rest)
3x10x10
2x10x7,5
Standing bb curls (30 sec rest)
5x10x25
10 minutters ankelstræk
Re: Get lean or go home
:
16. mar 2018, 17:16
af RappY
Back squat (90-120 sec rest)
1x3x100
1x3x120
1x3x115
2x3x110
1x3x105
1x12x85 (AMQRAP -20%)
Good mornings (60 sec rest)
1x9x40
2x8x40
Leg Press (30 sec rest)
3x15x120
Leg extensions (30 sec rest)
4x10x45
1x15x45
Og masssser tension
Hip thrusters (30 sec rest)
5x10x50
Calf raise (15 sec rest)
5x10x60
Re: Get lean or go home
:
20. mar 2018, 12:48
af RappY
DB incline bench Press (90-120 sec rest)
5x3x30
1x9x24
Military press (60 sec rest)
1x9x27,5
2x8x27,5
Close grip bench Press (60 sec rest)
3x10x35
Triceps pushdown (30 sec rest)
5x10x25
Front raise (15 sec rest)
5x10x7
Peck deck (30 sec rest)
5x10x47
Weighted ABS crush (60 sec rest)
3x10x45
2x10x50
10 min ankelstræk
Re: Get lean or go home
:
25. mar 2018, 12:41
af RappY
Tirsdag:
Rack pulls (90 sec rest)
2x3x135
1x3x140
2x3x150
1x10x120 (-20% AMQRAP)
Re: Get lean or go home
:
25. mar 2018, 14:40
af RappY
Romanian deadlift m. Straps (90-120 sec rest)
2x3x140
3x3x135
1x12x107,5 (AMQRAP -20%)
Bulgarian split squat (60 sec rest)
1x9x24
2x8x24
Lunges (30 sec rest)
2x10x24
3x10x20
Leg curl (30 sec rest)
5x10x40+top skive
Calf raise angled (15 sec rest)
5x10x160
10 min ankelstræk