Side 8 af 14
Re: Get lean or go home
:
15. maj 2018, 16:58
af RappY
Er begyndt mit cut, så overskuddet er ikke heeeelt det samme.
Conventionel dødløft (120 s rest)
1x3x100 uden straps
2x3x140 uden straps
3x3x140 med straps
1x12x110 med straps
Pull ups assist smal greb (60 s rest)
1x9x50
1x8x50
1x8x50 (sidste rep failure)
Chest Supported rows
3x10x22
BB shrugs
5x10x35
Seated row machine
2x10x40
3x10x60
Preacher curls
4x10x24,5
1x10x22
Re: Get lean or go home
:
20. maj 2018, 11:22
af RappY
Opvarmning
15 min stairmaster
Back Squat BB (120 sec rest)
1x10x80
1x10x90
1x8x90
1x10x80
1x12x80
BB good mornings
1x9x40
2x8x40
Benpres
3x10x160
Hip thrusters
5x10x50
Leg curl
1x7x47 (afbrudt af krampe)
1x8x40
3x10x40
Rotary Calf
3x20x25
2x20x30
Re: Get lean or go home
:
20. maj 2018, 11:23
af RappY
Opvarmning
15 min crosstrainer
Incline bench Press DB (120 sec rest)
5x3x34
1x8x26 (AMQRAP -20%)
Push Press
1x9x27,5
1x10x27,5
1x8x27,5
Front raise
1x10x9
4x10x7
Peck deck
1x10x61
1x8x61
1x10x54
1x8x54
1x10x47
1x10x40
Close grip bench press
1x5x45
1x8x40
1x10x35
1x10x32,5
1x10x30
Push Down v bar
1x10x25
1x10x22,5
3x10x20
Leg raises
3x10
Re: Get lean or go home
:
20. maj 2018, 11:24
af RappY
Opvarmning
15 min stairmaster
Wide grip pull Down
3x10x55
Seated row
3x10x50
Rack pulls
1x5x130 + kæder
4x5x120 + kæder
1x15x100 + kæder (AMQRAP -20%)
Rear lateral
1x10x8
4x10x7
BB bicep curls
5x10x28,5
Seated reverse fly
1x10x34
4x10x27
Re: Get lean or go home
:
20. maj 2018, 20:48
af RappY
Romanian deadlift
5x5x120
1x12x95 (AMQRAP -20%)
Hack squat
1x10x60
1x10x80
3x10x100
Medregnet slæden som 20kg
Lunges
5x10x20
Calf raise
1x10x70
4x10x60
Leg curl
1x10x40 + top skive
3x10x47
1x10x40
Re: Get lean or go home
:
22. maj 2018, 18:09
af RappY
BB flat bench press (120 sec rest)
3x3x90
2x5x80
1x10x60
Dips assisted (60 sec rest)
3x10x45 (sidste sæt failure)
1x10x50
1x8x50 (fail)
1x9x55 (fail)
Flyes DB flat (60 sec rest)
1x9x16
1x10x14
1x8x14
1x10x12
Shoulder Press seated DB (60 sec rest)
1x7x18
1x9x18
1x8x18
1x9x14
Lateral raises (15 sec rest)
4x10x7
1x10x6
French Press High incline
1x10x21
4x10x19
Leg raises
4x10
Re: Get lean or go home
:
23. maj 2018, 19:51
af RappY
Conventionel dødløft bb
1x3x100 uden straps
2x3x140 uden straps
3x3x140 med straps
1x12x110 med straps
Pull ups assist smalt greb
1x9x50
2x8x50
Chest Supported rows
3x10x22
DB shrugs
3x10x44
2x10x36
DB bicep curls
3x10x14
1x6x14
2x10x12
Seated row machine
3x10x60
2x10x50
Re: Get lean or go home
:
24. maj 2018, 18:12
af RappY
Back squat BB 120 sec rest
1x5x80
1x8x80
1x5x80
1x5x90
1x5x100
1x15x65 (AMQRAP)
Good mornings BB 60 sec rest
1x9x40
2x8x40
Benpres
3x10x160
Hip thrusters
5x10x50
Leg extensions
1x10x40
3x15x40
1x20x40
Rotary calf
5x20x30
Re: Get lean or go home
:
26. maj 2018, 12:40
af RappY
BB incline bench press
1x6x60
1x8x60
1x9x60
1x8x60
1x7x60
1x10x50
1x10x40
Push Press bb
1x9x27,5
2x8x27,5
Close grip bench Press bb
3x10x35
1x10x32,5
1x10x30
Peck deck
1x8x61
1x10x54
4x10x47
Push Down v bar
2x10x25
1x10x22,5
2x10x20
Front raise
5x10x7
AB decline crunch (lying)
2x10
AB crunch machine
1x10x45
1x10x50
Re: Get lean or go home
:
29. maj 2018, 19:29
af RappY
Rack pulls
1x5x120 + kæder
1x5x125 + kæder
1x5x127,5 + kæder
1x5x130 + kæder
1x5x132,5 + kæder
1x15x100 (AMQRAP -20%)
Wide grip pull Down
3x10x55
Seated row
3x10x50
Rear lateral
3x10x8
2x10x7
BB bicep curls
5x10x27
Seated reverse flyes
2x10x34
3x10x27
Re: Get lean or go home
:
29. maj 2018, 19:29
af RappY
Romanian deadlift
5x5x120
1x5x100
Hack squat
1x10x80
1x10x100
2x10x110
1x10x120
Lunges
5x10x20
Leg curls
2x10x47 + top skive
2x10x47
1x10x40 + top skive
Calf raises seated
5x10x70
Re: Get lean or go home
:
31. maj 2018, 15:46
af RappY
Bb bench Press
1x5x60
1x3x95
2x3x90
2x5x85
1x10x60
Dips assisted (60 sec rest)
4x10x45
1x10x50
Wide chest Press machine
1x10x40
1x7x80
1x8x60
2x10x60
One armed shoulder Press standing
4x10x12
French Press
2x10x24,5
1x10x22
2x10x19,5
Lateral raises
4x10x7
1x10x6
Leg raises
4x10
Re: Get lean or go home
:
31. maj 2018, 17:41
af RappY
BB deadlift conventionel
1x3x120 u. Straps
1x3x140 u. Straps
1x3x150 u. Straps
1x1x155 m. Straps
1x1x160 m. Straps
1x1x165 m. Straps
1x1x170 m. Straps
1x3x150 m. Straps
1x12x110 m. Straps
Chest Supported rows
3x10x22
Pull ups assist smal
1x9x50
1x8x50
1x7x50
DB shrugs
3x10x44
2x10x40
Standing reverse flyes
4x10x8
1x20x8
DB bicep curls
2x10x14
1x8x14
3x10x12
Re: Get lean or go home
:
1. jun 2018, 17:09
af RappY
BB back squat
1x3x95
1x3x100
1x3x110
1x2x120
1x1x130
2x5x100
1x10x80
BB good mornings
1x9x40
2x8x40
Benpres
3x10x160
Hip thrusters
5x10x50
Leg extensions
4x15x50
1x20x50
Rotary Calf
5x30x20
Re: Get lean or go home
:
7. jun 2018, 18:34
af RappY
En hurtig træning inden 90er fest på væddeløbsbanen ;) korte pauser og svage løft.
Bb bænkpres
3x10x60 + tension
1x9x60
Dips assisted
1x8x45
1x10x45
2x10x50
One armed shoulder Press
2x10x12
1x10x10 (kettle)
1x10x12 (ketrle)
Shoulder Press machine
1x10x20
1x10x40
Push downs v bar
1x15x22,5
1x10x22,5
2x10x20
Alt for mange bicep curls
Re: Get lean or go home
:
7. jun 2018, 18:34
af RappY
Rack pulls
1x10x60
1x3x100
1x3x100
1x3x100
1x3x100
1x5x100
1x5x120
1x5x140
Pull downs
3x10x60
Seated row
1x10x50
2x10x55
Rear laterals
5x10x7
DB bicep curls
5x10x12
Standing reverse flyes
2x10x9
Seated reverse flyes
5x10x34
Re: Get lean or go home
:
7. jun 2018, 18:35
af RappY
Romanisn deadlift
2x5x100
3x8x100
1x12x80
Lunges
1x10x20
1x10x40
Reverse lunges
2x10x32
1x10x40
Hack squat
1x10x100
4x10x120
Leg curls
1x10x47 + top Skive
1x10x47
2x10x40 + top skive
1x10x40
Calf raise Seated
3x12x70
1x20x70
Re: Get lean or go home
:
7. jun 2018, 18:35
af RappY
DB bench Press incline
5x5x32
1x8x24
Military Press bb
1x9x30
1x8x27,5
1x8x25
Close grip bench Press bb
1x10x30
4x10x35
Leg raise
4x10
Pec deck
2x10x61
3x10x54
Push Down
1x10x27,5
1x10x22,5
3x10x20
Front raise
5x10x7
Re: Get lean or go home
:
9. jun 2018, 23:27
af RappY
Concentionel Dødløft bb
1x10x60
1x3x100
1x3x140
1x1x160
1x1x170
1x3x160
1x5x140
1x5x140
1x12x100
Pull ups assist
1x9x50
1x8x50
1x6x50
1x7x55
Bent over rows dB
1x10x20
2x10x18
Shrugs trap bar
1x10x40
4x10x50
BB bicep curls
2x10x25,5
1x10x24
1x9x24
1x8x20
Re: Get lean or go home
:
9. jun 2018, 23:28
af RappY
60 minutters cardio
Re: Get lean or go home
:
10. jun 2018, 13:20
af RappY
Safety bar squat
1x8x60
1x6x80
1x5x100
1x3x110
1x3x100
1x3x100
1x8x80 + pause i bund
1x8x80
BB good mornings
1x9x45
2x8x45
Benpres
1x10x160
1x10x170
1x10x180
Hip thrusters
5x10x50
Leg extensions
5x20x50
Calf raise
2x20x25
2x20x30
1x21x30
Re: Get lean or go home
:
12. jun 2018, 17:47
af RappY
BB bench Press
1x8x60
1x3x80
1x3x95
1x1x100
1x3x90
2x5x80
1x10x60
Dips Assisted
2x10x45
2x10x40
DB flyes
1x10x18
3x10x16
Shoulder Press
1x5x20
1x9x18
2x7x18
Lateral raises
4x10x8
1x10x7
French Press incline
5x10x20,5
ABS random variants
4x10
Re: Get lean or go home
:
12. jun 2018, 17:47
af RappY
Pull Downs
3x10x60
Bent over rows
1x8x40
1x10x45
1x10x50
2x10x55
Seated rows
1x10x50
1x10x60
1x10x55
Rear laterals
5x10x7
Rack pulls High bar
1x10x100
2x10x120
DB bicep curls
3x10x14
1x8x12
Bicep curls pull up from bottom (stativ)
2x10x20
Standing reverse flyes
2x10x7
2x10x6
Seated reverse flyes
1x20x27
Re: Get lean or go home
:
20. jun 2018, 17:15
af RappY
Bb bench Press
1x3x90
1x1x95
1x1x100
4x3x90
1x7x80
Dips Assisted
4x10x40
DB flyes
1x10x18
3x10x16
One armed shoulder Press
2x10x12
1x9x12
Standing Overhead dB extensions
2x10x16
Lying overhead dB extensions
1x10x14
1x10x16
1x5x16
1x5x14
Push ups
1x5
Lateral raises
4x10x7
Romanisn chair leg raises
1x9
1x5
Leg raises
3x10
Re: Get lean or go home
:
21. jun 2018, 17:32
af RappY
BB dødløft
1x10x60
1x3x100
1x1x160
1x1x175
1x2x160
1x5x140
1x5x130
1x5x120
1x10x100
Chin ups Assisted
1x10x40
1x10x45
1x8x45
Chest supported rows
3x10x22
Shrugs db
5x10x20
BB bicep curls
4x10x25
1x12x25
1x7x23
Row machine
3x10x60
2x10x50
Re: Get lean or go home
:
22. jun 2018, 15:09
af RappY
Squat bb
1x10x70
1x3x110
1x2x120
3x3x110
1x10x70
BB good mornings
3x10x45
Pull downs
1x20x40
Hip thrusters
5x10x50
Leg Press
1x10x120
1x10x160
2x10x180
Bent over row dB
2x10x16
Lateral raises
1x10x6
Hammer curls
1x10x14
Angled calf raise
1x15x160
4x10x200
Leg curl
3x10x40
2x10x34
Re: Get lean or go home
:
28. jun 2018, 17:14
af RappY
Chin ups/pull ups
7x3
Rack pulls
2x3x140
2x3x160
1x3x140
1x10x100
Seated row
1x10x45
1x10x50
1x10x45
Rear laterals
3x10x7
DB bicep curls
3x10x14
1x9x14
1x10x12
Seated reverse flyes
3x10x34
3x10x27
Apparently er der intet der kan give motivation som en date/knald der ghoster en efterfølgende. Training over bitches.
Re: Get lean or go home
:
29. jun 2018, 16:19
af RappY
Romanian deadlift
1x5x100
2x3x120
3x3x130
1x12x80
Hack squat
1x10x80
1x10x100
1x10x120
1x10x140
1x2x160
Lunges
5x10x20
Leg extentions
5x10x60
Calf raise
1x13x60 (afbrudt af ankel krampe)
2x10x80
2x12x60
Re: Get lean or go home
:
1. jul 2018, 08:34
af RappY
BB flat bench Press
1x3x80
1x1x102,5
1x3x92,5
1x3x90
1x2x90
1x5x85
1x4x80
Dips
1x4
1x3
1x2
Dips assisted
1x10x40
1x8x40
1x10x45
Flat DB flyes
4x10x16
French Press seated
1x8x23
4x10x18
Shoulder Press Seated DB
2x7x18
1x7x16
1x6x6
Lateral raises
5x10x6
AB wheel
2x10
Side crunches weighted
2x10x32
Re: Get lean or go home
:
3. jul 2018, 16:40
af RappY
Fullbody 3 dage i streg, efterfulgt af en hviledag, repeat får et skud. 5 sæt til hver muskelgruppe.
Chin ups
3x3
Pull ups
1x3
Deadlift
2x10x100
Squat
3x5x100
Leg press
1x10x140
1x10x160
DB incline bench Press
3x10x30
Dips Assisted
2x10x30
Military Press
1x8x30
1x9x30
1x7x30
Front raise
2x10x7
DB bicep curls
3x10x14
Triceps pull downs
1x10x20
2x10x25
Angled calf raise
3x10x160