Bruger login







Tilbudsguide, uge 45, 2019
And og æg!

Tilbudsguide, uge 44, 2019
Svinemørbrad og mandler!

Tilbudsguide, uge 43, 2019
Havregryn og oksefilet!

Tilbudsguide, uge 42, 2019
Olivenolie, granatæble og mango!


Statistik

Vi har 59289 registrerede brugere. Nyeste registrede medlem er KevinGem

Vores medlemmer har i alt skrevet 2045500 indlæg i 98537 emner

0 nye indlæg i dag


Online
I alt: 612
Medlemmer: 8
Skjulte: 0
Gæster: 604

Følg bodybuilding.dk på

My way to get armed!

Udskriv emne


Opret en logbog og lad andre følge din træning

Tilbage til Logbog





Hypertrophy II - Week 10

07.03.21

BW: 109,7 kg

Squat w/ belt
8 x 127,5 kg @7
8 x 135 kg @8
8 x 142,5 kg @9
3 x 8 x 130 kg @8
(e1RM PR = 206,81 kg)



Press w/ belt
8 x 62,5 kg @7
8 x 65 kg @8
8 x 67,5 kg @9
8 x 65 kg @8
8 x 65 kg @8,5
8 x 65 kg @9
(e1RM PR = 110,81 kg)

• 8-15 @7-10 x 5 sets nordic hamstrings

Cable flyes
13 x 5 kg @9,5
2 x 11 x 5 kg @9,5
(e1RM PR = 7,81 kg)
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



08.03.21

BW: 110,3 kg

• 8-15 @7-10 x 3 sets upper back work (horizontal pull)

• 8-15 @7-10 x 3 sets upper back work (vertical pull)

• 8-15 @7-10 x 3 sets biceps isolation work

• 8-15 @7-10 x 3 sets ab work

• 8-15 @7-10 x 3 sets calf raises
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



12.03.21

BW: 109,9 kg

Deadlift w/ belt
8 x 180 kg @7
8 x 190 kg @8
8 x 200 kg @9
8 x 185 kg @9
(e1RM PR = 262,47 kg)

Wide-grip 1ct paused bench w/ belt
8 x 95 kg @7
8 x 97,5 kg @8
8 x 100 kg @9
2 x 8 x 95 kg @8,5
8 x 95 kg @9
(1RM PR = 147,5 kg)

Jeg har været lidt off i denne uge grundet et omfattende projekt på arbejdet, samt en forkølelse og dårlig søvn. Jeg var fuldstændig ødelagt under og efter dødløft i fredags, så det blev ikke til mere end bænkpres bagefter.
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



13.03.21

BW: 110,2 kg

Medium-grip TnG bench
8 x 95 kg @6,5
2 x 8 x 100 kg @8
8 x 100 kg @8,5
(e1RM PR = 158,23 kg)

DB row
8 x 60 kg @6
8 x 60 kg @6,5
2 x 8 x 60 kg @7
(e1RM PR = 96,33 kg)



45° incline DB bench
6 x 42,5 kg @9,5
2 x 8 x 37,5 kg @8
(e1RM PR = 58,78 kg)

Chin-ups
8 x BW @8
7 x BW @8,5
2 x 6 x BW @9

• 8-15 @7-10 x 3 sets lateral raises

• 8-15 @7-10 x 3 sets triceps isolation work

• 8-15 @7-10 x 3 sets biceps isolation work
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



14.03.21

BW: 111,2 kg

2" block pull
3 x 8 x 172,5 kg @7,5 (e1RM PR)
8 x 172,5 kg @8
(e1RM PR = 238,59 kg)

HBBS w/ belt
8 x 120 kg @6
8 x 120 kg @6,5
2 x 8 x 120 kg @7,5
(e1RM PR = 183,73 kg)

• 8-15 @7-10 x 4 sets nordic hamstrings

• 8-15 @7-10 x 4 sets calf raises
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



15.03.21

BW: 111,6 kg

Press w/ belt
2 x 8 x 65 kg @7,5
8 x 65 kg @8
8 x 65 kg @8,5
(e1RM PR = 110,81 kg)

Pull-ups w/ band assist (#3)
2 x 8 x BW @6,5
8 x BW @7
8 x BW @7,5

DB bench
3 x 8 x 45 kg @9
(e1RM PR = 67,88 kg)

Chest-supported DB row
2 x 8 x 35 kg @7,5
2 x 8 x 35 kg @8,5
(e1RM PR = 50,08 kg)

• 8-15 @7-10 x 3 sets flyes

• 8-15 @7-10 x 3 sets facepulls

• 8-15 @7-10 x 3 sets biceps isolation work
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



19.03.21

BW: 110,5 kg

Squat + chains (40 kg)
8 x 80 kg
8 x 85 kg
8 x 90 kg
8 x 95 kg @6
8 x 100 kg @7
8 x 105 kg @8
8 x 110 kg @9 (e1RM PR)
(e1RM PR = 144,36 kg)



• 8-15 @7-10 x 4 sets calf raises
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



20.03.21

BW: 110,5 kg

Slingshot bench
8 x 120 kg @9
6 x 125 kg @9,5
2 x 4 x 132,5 kg @9,5
(e1RM PR = 173,77 kg)

DB row
10 x 60 kg @7,5
2 x 10 x 60 kg @8
10 x 60 kg @8,5
(e1RM PR = 96,33 kg)

DB press
10 x 30 kg @7,5
2 x 10 x 30 kg @8
10 x 30 kg @8,5
(e1RM PR = 45,97 kg)

Chin-ups
8 x BW @8
6 x BW @7,5
6 x BW @8,5
6 x BW @9
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



21.03.21

BW: 110,4 kg

Squat w/ belt
5 x 145 kg @7
5 x 152,5 kg @8
5 x 160 kg @9
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
4 x 110 kg @8,5
3 x 115 kg @11
(1RM PR = 147,5 kg)

Press w/ belt
8 x 62,5 kg @7
8 x 65 kg @8
7 x 67,5 kg @11
(e1RM PR = 110,81 kg)

• 8-15 @7-10 x 3 sets nordic hamstrings

• 8-15 @7-10 x 3 sets biceps isolation work

• 8-15 @7-10 x 3 sets calf raises
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



22.03.21

BW: 111,7 kg

Press w/ belt
1 x 80 kg @7,5
3 x 8 x 62,5 kg
(e1RM PR = 110,81 kg)

Pull-ups w/ band assist (#3)
8 x BW @6,5
8 x BW @7,5
8 x BW @8
8 x BW @8,5

Dips
2 x 8 x BW @6,5
2 x 8 x BW @7

DB row
2 x 8 x 60 kg @6,5
2 x 8 x 60 kg @7
(e1RM PR = 96,33 kg)
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



25.03.21

BW: 112 kg

Deadlift w/ belt
5 x 200 kg @7,5
3 x 210 kg @12 *
(e1RM PR = 262,47 kg)

Floor press
6 x 100 kg @7
6 x 105 kg @8
6 x 110 kg @9
(e1RM PR = 148,67 kg)

* Den var der ikke helt i dag, men det bliver bedre i næste uge.
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



Barbell Medicine Strength I Template - Week 1

28.03.21

BW: 112,5 kg

Squat w/ belt
5 x 145 kg @7
5 x 152,5 kg @8
5 x 160 kg @9
(e1RM PR = 206,81 kg)

TnG bench
4 x 107,5 kg @7
4 x 112,5 kg @8
4 x 117,5 kg @9
(e1RM PR = 158,23 kg)

Deadlift + bands (#2)
5 x 160 kg @7
5 x 167,5 kg @8
5 x 175 kg @9 (e1RM PR)
(e1RM PR = 209,08 kg)

• Copenhagen adductors 4 x 8 x BW
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



29.03.21

BW: 113,7 kg

• 25 min LISS conditioning

• 7 min upper back work AMRAP (vertical pull)

• 7 min ab work AMRAP

• 12-15 @8 x 3 sets triceps isolation work

• 12-15 @8 x 3 sets biceps isolation work

• 12-15 @8-9 x 3 sets calf raises
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



31.03.21

BW: 114,2 kg

1ct paused bench w/ belt
5 x 100 kg @7
5 x 105 kg @8
5 x 110 kg @9
(1RM PR = 147,5 kg)

Squat + chains (40 kg)
5 x 110 kg @7
5 x 115 kg @8
5 x 120 kg @9
(e1RM PR = 144,36 kg)

Press, no belt
8 x 60 kg @7
8 x 62,5 kg @8
8 x 65 kg @9
(e1RM PR = 93,09 kg)

• Nordic hamstrings 3 x 6 x BW
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



03.04.21

BW: 113,7 kg

Deadlift w/ belt
5 x 185 kg @7
5 x 195 kg @8
5 x 205 kg @9
(e1RM PR = 262,47 kg)

Slingshot bench
5 x 125 kg @6,5
5 x 132,5 kg @7,5
5 x 140 kg @8,5
(e1RM PR = 173,77 kg)

3-0-3 tempo squat
8 x 95 kg @6,5
8 x 100 kg @7,5
8 x 105 kg @8,5
(e1RM PR = 152,05 kg)

• Reverse Nordics 4 x 6 x BW
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



Barbell Medicine Strength I Template - Week 2

04.04.21

BW: 114,2 kg

• 25 min LISS conditioning

• 7 min upper back work AMRAP (horizontal pull)

• 7 min ab work AMRAP

• 12-15 @8 x 3 sets triceps isolation work

• 12-15 @8 x 3 sets biceps isolation work

• 12-15 @8-9 x 3 sets calf raises
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



05.04.21

BW: 115,6 kg

Squat w/ belt
5 x 147,5 kg
5 x 160 kg @9
1 x 175 kg @8
5 x 147,5 kg
(e1RM PR = 206,81 kg)

TnG bench
4 x 120 kg @8,5
1 x 130 kg @8,5
2 x 4 x 115 kg @8,5
(e1RM PR = 158,23 kg)

Deadlift + bands (#2)
5 x 152,5 kg @6
5 x 160 kg @7
2 x 5 x 167,5 kg @8
(e1RM PR = 209,08 kg)

• Copenhagen adductors 4 x 8 x BW
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



07.04.21

BW: 115,3 kg

1ct paused bench w/ belt
4 x 120 kg @9
1 x 127,5 kg @8
2 x 4 x 110 kg
(1RM PR = 147,5 kg)

Squat + chains (40 kg)
5 x 105 kg @6
5 x 110 kg @7
2 x 5 x 115 kg @8
(e1RM PR = 144,36 kg)

Press, no belt
8 x 57,5 kg @6
8 x 60 kg @7
2 x 8 x 62,5 kg @8
(e1RM PR = 93,09 kg)

• Nordic hamstrings 3 x 6 x BW
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



09.04.21

BW: 115,3 kg

Deadlift w/ belt
5 x 190 kg
5 x 205 kg @9
1 x 225 kg @8,5
5 x 190 kg
(e1RM PR = 262,47 kg)



Slingshot bench
5 x 127,5 kg @7
5 x 135 kg @8
5 x 142,5 kg @9
2 x 5 x 135 kg @8,5
(e1RM PR = 173,77 kg)

3-0-3 tempo squat
8 x 95 kg @6
8 x 100 kg @7
2 x 8 x 105 kg @8
(e1RM PR = 152,05 kg)

• Reverse Nordics 4 x 6 x BW
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



Developmental Block - Week 1

11.04.21

BW: 114,7 kg

Deadlift + bands (#2)
4 x 6 x 162,5 kg @7,5 (e1RM PR)
(e1RM PR = 209,95 kg)

3-0-3 tempo squat
4 x 8 x 105 kg @7,5
(e1RM PR = 152,05 kg)

Leg curls
12 x 17,5 kg @9,5
10 x 17,5 kg @9,5
8 x 17,5 kg @9,5
12 x 15 kg @9,5
(e1RM PR = 29,86 kg)

Single leg deficit calf raises
15 x BW @9,5
3 x 12 x BW @10
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



12.04.21

BW: 115,6 kg

Press w/ belt
4 x 6 x 67,5 kg @7
(e1RM PR = 110,81 kg)

Chin-ups
6 x BW @6,5
2 x 6 x BW @7,5
6 x BW @8

TnG bench
4 x 8 x 100 kg @7,5
(e1RM PR = 158,23 kg)

Neutral-grip cable rows
2 x 12 x 85 kg @8,5
12 x 85 kg @9
12 x 85 kg @8,5
(e1RM PR = 133,56 kg)
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



14.04.21

BW: 115,3 kg

Squat w/ belt
5 x 147,5 kg
1 x 172,5 kg @7,5
2 x 5 x 147,5 kg
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
5 x 107,5 kg
1 x 125 kg @8
2 x 5 x 105 kg
(1RM PR = 147,5 kg)

Deadlift w/ belt
5 x 185 kg
1 x 217,5 kg @7,5
2 x 5 x 185 kg
(e1RM PR = 262,47 kg)
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



16.04.21

BW: 114,9 kg

Squat + chains (40 kg)
6 x 110 kg @7,5
3 x 6 x 110 kg 8
(e1RM PR = 144,36 kg)

Nordic hamstrings w/ band assist
8 x BW @8,5
8 x BW @9,5
8 x BW @10
8 x BW @9,5

Reverse nordics
4 x 8 x BW @7,5

Single leg deficit calf raises
15 x BW @7,5
12 x BW @8,5
12 x BW @9,5
12 x BW @10
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



18.04.21

BW: 115,2 kg

Slingshot bench
4 x 6 x 132,5 kg @7,5
(e1RM PR = 173,77 kg)

Single arm DB row
6 x 65 kg @6
10 x 65 kg @9,5
2 x 6 x 65 kg @6
(e1RM PR = 96,33 kg)

45° incline DB bench
4 x 8 x 37,5 kg @7,5
(e1RM PR= 58,78 kg)

Cable pulldown
4 x 8 x 70 kg @7,5 (e1RM PR)
(e1RM PR = 96,82 kg)
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



23.04.21

BW: 114,3 kg

Squat + chains (40 kg)
6 x 110 kg @7
6 x 110 kg @7,5
2 x 6 x 110 kg @7
(e1RM PR = 144,36 kg)

Nordic hamstrings w/ band assist (#3)
2 x 8 x BW @8,5
8 x BW @9,5
8 x BW @9

Reverse nordics
8 x BW @8,5
3 x 8 x BW @7,5

Single leg deficit calf raises
15 x BW @8
12 x BW @9,5
2 x 12 x BW @10
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



24.04.21

BW: 114,3 kg

Slingshot bench
6 x 127,5 kg @7,5
6 x 135 kg @9,5
2 x 6 x 127,5 kg @8
(e1RM PR = 173,77 kg)

Single arm DB row
6 x 65 kg @6,5
3 x 6 x 65 kg @7
(e1RM PR = 96,33 kg)

45° incline DB bench
3 x 8 x 37,5 kg @7,5
8 x 37,5 kg @8
(e1RM PR= 58,78 kg)

Cable pulldown
8 x 70 kg @6
8 x 75 kg @7,5
8 x 80 kg @9,5 (e1RM PR)
8 x 75 kg @8
(e1RM PR = 103,36 kg)
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



25.04.21

BW: 115,7 kg

RDL
8 x 162,5 kg @7
8 x 170 kg @8
8 x 177,5 kg @9
8 x 170 kg @8,5
(e1RM PR = 232,94 kg)

Split squat
12 x 50 kg @6
12 x 52,5 kg @7
2 x 12 x 55 kg @8
(e1RM PR = 103,83 kg)

Single leg curls
2 x 12 x 17,5 kg @7
12 x 17,5 kg @7,5
12 x 17,5 kg @8
(e1RM PR = 29,86 kg)

Single leg deficit calf raises
12 x BW @6,5
12 x BW @9,5
2 x 12 x BW @10
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



26.04.21

BW: 115,1 kg

Press w/ belt
8 x 62,5 kg @6
8 x 65 kg @7
8 x 67,5 kg @8
8 x 67,5 kg @8,5
(e1RM PR = 110,81 kg)

Chin-ups
8 x BW @8
8 x BW @8,5
2 x 8 x BW @9,5

TnG bench
10 x 90 kg @6,5
10 x 95 kg @8
10 x 100 kg @9
10 x 95 kg @8,5
(e1RM PR = 158,23 kg)

Neutral-grip cable rows
4 x 12 x 85 kg @7,5 (e1RM PR)
(e1RM PR = 138,66 kg)
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



28.04.21

BW: 115,6 kg

Squat w/ belt
8 x 125 kg @6
8 x 132,5 kg @7
2 x 8 x 140 kg @8
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
8 x 90 kg @6
8 x 95 kg @7
8 x 100 kg @8
8 x 100 kg @8,5
(1RM PR = 147,5 kg)

Deadlift w/ belt
8 x 170 kg @6
8 x 177,5 kg @7
2 x 8 x 187,5 kg @8
(e1RM PR = 262,47 kg)
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



30.04.21

BW: 115,6 kg

Front squat
8 x 80 kg @6
8 x 85 kg @7
2 x 8 x 90 kg @8
(e1RM PR = 124,67 kg)

Nordic hamstrings w/ band assist (#3)
2 x 8 x BW @7,5
8 x BW @8,5
8 x BW @9

Reverse nordics
8 x BW @8,5
3 x 8 x BW @7,5

Single leg deficit calf raises
15 x BW @9
12 x BW @9,5
2 x 12 x BW @10
You don't get what you wish for, you get what you work for!
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
Brugeravatar
 
Reputation point: 10
 
Indlæg: 1177
Tilmeldt: 18. jan 2010, 09:59
Geografisk sted: Rødekro, Sønderjylland
 
Styrkeliste
- Bænkpres: 147.50
- Squat: 202.50
- Dødløft: 260.00
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan


ForegåendeNæste

Tilbage til Logbog




Brugere online

Brugere der læser dette forum: Ingen tilmeldte brugere og 6 gæster