13.06.20
BW: 112,4 kg
• 25 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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My way to get armed!
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
The Bridge® - Week 3
15.06.20
BW: 112,4 kg
Squat w/ belt
5 x 130 kg @6
5 x 137,5 kg @7
5 x 145 kg @8
2 x 5 x 145 kg @8,5
(e1RM PR = 206,81 kg)
Close-grip bench
4 x 97,5 kg @7
4 x 102,5 kg @8
2 x 4 x 107,5 kg @9
(e1RM PR = 148,15 kg)
Rack pull, mid shin
7 x 167,5 kg @7
7 x 175 kg @8,5
7 x 180 kg @9
7 x 180 kg @9,5
(e1RM PR = 237,54 kg)
15.06.20
BW: 112,4 kg
Squat w/ belt
5 x 130 kg @6
5 x 137,5 kg @7
5 x 145 kg @8
2 x 5 x 145 kg @8,5
(e1RM PR = 206,81 kg)
Close-grip bench
4 x 97,5 kg @7
4 x 102,5 kg @8
2 x 4 x 107,5 kg @9
(e1RM PR = 148,15 kg)
Rack pull, mid shin
7 x 167,5 kg @7
7 x 175 kg @8,5
7 x 180 kg @9
7 x 180 kg @9,5
(e1RM PR = 237,54 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
17.06.20
BW: 112 kg
2ct paused squat
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
4 x 125 kg @9,5
(e1RM PR = 168 kg)
Press w/ belt
5 x 62,5 kg @6
5 x 65 kg @7
5 x 67,5 kg @8
3 x 5 x 67,5 kg @8,5
(e1RM PR = 110,81 kg)
Pendlay row
8 x 80 kg @6
8 x 85 kg @7
3 x 8 x 90 kg @8
(e1RM PR = 148,51 kg)
BW: 112 kg
2ct paused squat
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
4 x 125 kg @9,5
(e1RM PR = 168 kg)
Press w/ belt
5 x 62,5 kg @6
5 x 65 kg @7
5 x 67,5 kg @8
3 x 5 x 67,5 kg @8,5
(e1RM PR = 110,81 kg)
Pendlay row
8 x 80 kg @6
8 x 85 kg @7
3 x 8 x 90 kg @8
(e1RM PR = 148,51 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
19.06.20
BW: 112,1 kg
• 25 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 112,1 kg
• 25 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
20.06.20
BW: 111,4 kg
Deadlift w/ belt
5 x 165 kg @6
5 x 172,5 kg @7
3 x 5 x 180 kg @8
(1RM PR = 260 kg)
1ct paused bench w/ belt
5 x 95 kg @6
5 x 98 kg @7
5 x 101 kg @8
5 x 101 kg @8,5
5 x 101 kg @9
5 x 97,5 kg @8
(e1RM PR = 146,42 kg)
3-0-3 tempo squat
8 x 85 kg @7
8 x 90 kg @8
2 x 8 x 95 kg @9
(e1RM PR = 144,98 kg)
BW: 111,4 kg
Deadlift w/ belt
5 x 165 kg @6
5 x 172,5 kg @7
3 x 5 x 180 kg @8
(1RM PR = 260 kg)
1ct paused bench w/ belt
5 x 95 kg @6
5 x 98 kg @7
5 x 101 kg @8
5 x 101 kg @8,5
5 x 101 kg @9
5 x 97,5 kg @8
(e1RM PR = 146,42 kg)
3-0-3 tempo squat
8 x 85 kg @7
8 x 90 kg @8
2 x 8 x 95 kg @9
(e1RM PR = 144,98 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
The Bridge® - Week 4
22.06.20
BW: 112,4 kg
Squat w/ belt
5 x 130 kg @6
5 x 137,5 kg @7
2 x 5 x 145 kg @8,5
5 x 145 kg @9,5
5 x 137,5 kg @8
(e1RM PR = 206,81 kg)
Close-grip bench
4 x 97,5 kg @7
4 x 102,5 kg @8
2 x 4 x 107,5 kg @9,5
4 x 107,5 kg @10
(e1RM PR = 148,15 kg)
Rack pull, mid shin
1 x 165 kg *
(e1RM PR = 237,54 kg)
* Fatigued! Det kan være jeg tager det jeg mangler senere på ugen, men ikke mere for i dag.
22.06.20
BW: 112,4 kg
Squat w/ belt
5 x 130 kg @6
5 x 137,5 kg @7
2 x 5 x 145 kg @8,5
5 x 145 kg @9,5
5 x 137,5 kg @8
(e1RM PR = 206,81 kg)
Close-grip bench
4 x 97,5 kg @7
4 x 102,5 kg @8
2 x 4 x 107,5 kg @9,5
4 x 107,5 kg @10
(e1RM PR = 148,15 kg)
Rack pull, mid shin
1 x 165 kg *
(e1RM PR = 237,54 kg)
* Fatigued! Det kan være jeg tager det jeg mangler senere på ugen, men ikke mere for i dag.
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
23.06.20
BW: 111,3 kg
Rack pull, mid shin *
7 x 165 kg @7
7 x 172,5 kg @8
2 x 7 x 180 kg @9
(e1RM PR = 237,54 kg)
* Jeg fik ikke ryddet op efter, at jeg havde loadet stangen i går, så stangen lå klar til mig, da jeg kom ud i mit skur. Derfor sprang jeg opvarmningen over og kørte på, hvilket resulterede i, at jeg var færdig på 20 min. inkl. opvarmning.
BW: 111,3 kg
Rack pull, mid shin *
7 x 165 kg @7
7 x 172,5 kg @8
2 x 7 x 180 kg @9
(e1RM PR = 237,54 kg)
* Jeg fik ikke ryddet op efter, at jeg havde loadet stangen i går, så stangen lå klar til mig, da jeg kom ud i mit skur. Derfor sprang jeg opvarmningen over og kørte på, hvilket resulterede i, at jeg var færdig på 20 min. inkl. opvarmning.
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
24.06.20
BW: 111,3 kg
2ct paused squat
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
2 x 4 x 125 kg @9,5
(e1RM PR = 168 kg)
Press w/ belt
5 x 62,5 kg @6
5 x 65 kg @7,5
5 x 67,5 kg @8,5
5 x 67,5 kg @9,5
2 x 5 x 65 kg @8,5
(e1RM PR = 110,81 kg)
Pendlay row
8 x 82,5 kg @6
8 x 87,5 kg @7
4 x 8 x 92,5 kg @8
(e1RM PR = 148,51 kg)
BW: 111,3 kg
2ct paused squat
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
2 x 4 x 125 kg @9,5
(e1RM PR = 168 kg)
Press w/ belt
5 x 62,5 kg @6
5 x 65 kg @7,5
5 x 67,5 kg @8,5
5 x 67,5 kg @9,5
2 x 5 x 65 kg @8,5
(e1RM PR = 110,81 kg)
Pendlay row
8 x 82,5 kg @6
8 x 87,5 kg @7
4 x 8 x 92,5 kg @8
(e1RM PR = 148,51 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
25.06.20
BW: 110,4 kg
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 110,4 kg
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
27.06.20
BW: 111,4 kg
Deadlift w/ belt
5 x 165 kg @6
5 x 172,5 kg @7
3 x 5 x 180 kg @8
(1RM PR = 260 kg)
1ct paused bench w/ belt
5 x 92,5 kg @6
5 x 97,5 kg @7
2 x 5 x 102,5 kg @8
3 x 5 x 102,5 kg @8,5
(e1RM PR = 146,42 kg)
3-0-3 tempo squat
8 x 85 kg @6
8 x 90 kg @7
2 x 8 x 95 kg @8
(e1RM PR = 144,98 kg)
BW: 111,4 kg
Deadlift w/ belt
5 x 165 kg @6
5 x 172,5 kg @7
3 x 5 x 180 kg @8
(1RM PR = 260 kg)
1ct paused bench w/ belt
5 x 92,5 kg @6
5 x 97,5 kg @7
2 x 5 x 102,5 kg @8
3 x 5 x 102,5 kg @8,5
(e1RM PR = 146,42 kg)
3-0-3 tempo squat
8 x 85 kg @6
8 x 90 kg @7
2 x 8 x 95 kg @8
(e1RM PR = 144,98 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
28.06.20
BW: 110,8 kg
• 25 min steady state @6
BW: 110,8 kg
• 25 min steady state @6
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
The Bridge® - Week 5
29.06.20
BW: 111 kg
Squat w/ belt
4 x 135 kg @6
4 x 142,5 kg @7
3 x 4 x 150 kg @8
(e1RM PR = 206,81 kg)
3ct paused bench
4 x 90 kg @7
4 x 95 kg @8
2 x 4 x 100 kg @9
(e1RM PR = 124,72 kg)
2ct paused deadlift @ 1" off floor
4 x 165 kg @7,5
4 x 172,5 kg @8,5
4 x 180 kg @9,5
4 x 180 kg @10
(e1RM PR = 216,28kg)
29.06.20
BW: 111 kg
Squat w/ belt
4 x 135 kg @6
4 x 142,5 kg @7
3 x 4 x 150 kg @8
(e1RM PR = 206,81 kg)
3ct paused bench
4 x 90 kg @7
4 x 95 kg @8
2 x 4 x 100 kg @9
(e1RM PR = 124,72 kg)
2ct paused deadlift @ 1" off floor
4 x 165 kg @7,5
4 x 172,5 kg @8,5
4 x 180 kg @9,5
4 x 180 kg @10
(e1RM PR = 216,28kg)
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
30.06.20
BW: 110,4 kg
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 110,4 kg
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
01.07.20
BW: 110,5 kg
Pin squat
4 x 115 kg @7
4 x 120 kg @8
2 x 4 x 125 kg @9
(e1RM PR = 155,88 kg)
Press w/ belt
4 x 65 kg @6,5
4 x 67,5 kg @7,5
2 x 4 x 70 kg @8
2 x 4 x 70 kg @8,5
4 x 70 kg @9
(e1RM PR = 110,81 kg)
Pendlay row
8 x 85 kg @6
8 x 90 kg @7
4 x 8 x 95 kg @8
(e1RM PR = 148,51 kg)
BW: 110,5 kg
Pin squat
4 x 115 kg @7
4 x 120 kg @8
2 x 4 x 125 kg @9
(e1RM PR = 155,88 kg)
Press w/ belt
4 x 65 kg @6,5
4 x 67,5 kg @7,5
2 x 4 x 70 kg @8
2 x 4 x 70 kg @8,5
4 x 70 kg @9
(e1RM PR = 110,81 kg)
Pendlay row
8 x 85 kg @6
8 x 90 kg @7
4 x 8 x 95 kg @8
(e1RM PR = 148,51 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
03.07.20
BW: 109,8 kg
Deadlift w/ belt
4 x 172,5 kg @6
4 x 180 kg @7
2 x 4 x 190 kg @8
4 x 190 kg @8,5
(1RM PR = 260 kg)
1ct paused bench w/ belt
4 x 97,5 kg @6
4 x 102,5 kg @7,5
4 x 107,5 kg @9,5
4 x 105 kg @9
4 x 100 kg @7,5
2 x 4 x 100 kg @8
(e1RM PR = 146,42 kg)
Squat, no belt
6 x 110 kg @7
6 x 115 kg @8
2 x 6 x 120 kg @9
(e1RM PR = 176,71 kg)
BW: 109,8 kg
Deadlift w/ belt
4 x 172,5 kg @6
4 x 180 kg @7
2 x 4 x 190 kg @8
4 x 190 kg @8,5
(1RM PR = 260 kg)
1ct paused bench w/ belt
4 x 97,5 kg @6
4 x 102,5 kg @7,5
4 x 107,5 kg @9,5
4 x 105 kg @9
4 x 100 kg @7,5
2 x 4 x 100 kg @8
(e1RM PR = 146,42 kg)
Squat, no belt
6 x 110 kg @7
6 x 115 kg @8
2 x 6 x 120 kg @9
(e1RM PR = 176,71 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
04.07.20
BW: 109,3 kg
• 30 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 109,3 kg
• 30 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
The Bridge® - Week 6
05.07.20
BW: 109,3 kg
Squat w/ belt
4 x 150 kg @9
1 x 160 kg @9,5
4 x 137,5 kg @8
4 x 137,5 kg @8,5
(e1RM PR = 206,81 kg)
3ct paused bench
3 x 95 kg @7
3 x 100 kg @8
3 x 3 x 105 kg @9
(e1RM PR = 124,72 kg)
2ct paused deadlift @ 1" off floor
4 x 160 kg @7
4 x 167,5 kg @8
2 x 4 x 175 kg @9
(e1RM PR = 216,28kg)
05.07.20
BW: 109,3 kg
Squat w/ belt
4 x 150 kg @9
1 x 160 kg @9,5
4 x 137,5 kg @8
4 x 137,5 kg @8,5
(e1RM PR = 206,81 kg)
3ct paused bench
3 x 95 kg @7
3 x 100 kg @8
3 x 3 x 105 kg @9
(e1RM PR = 124,72 kg)
2ct paused deadlift @ 1" off floor
4 x 160 kg @7
4 x 167,5 kg @8
2 x 4 x 175 kg @9
(e1RM PR = 216,28kg)
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
06.07.20
BW: 109,7 kg
• 20 sec sprint every 2 min x 12 min
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 109,7 kg
• 20 sec sprint every 2 min x 12 min
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
07.07.20
BW: 109,4 kg
Pin squat
3 x 120 kg @7
3 x 125 kg @8
3 x 132,5 kg @9
2 x 3 x 132,5 kg @9,5
(e1RM PR = 155,88 kg)
Pendlay row
6 x 95 kg @6
6 x 100 kg @7
4 x 6 x 105 kg @8
(e1RM PR = 148,51 kg)
Press w/ belt
4 x 70 kg @7,5
1 x 77,5 kg @9
4 x 70 kg @8
2 x 4 x 70 kg @8,5
(e1RM PR = 110,81 kg)
BW: 109,4 kg
Pin squat
3 x 120 kg @7
3 x 125 kg @8
3 x 132,5 kg @9
2 x 3 x 132,5 kg @9,5
(e1RM PR = 155,88 kg)
Pendlay row
6 x 95 kg @6
6 x 100 kg @7
4 x 6 x 105 kg @8
(e1RM PR = 148,51 kg)
Press w/ belt
4 x 70 kg @7,5
1 x 77,5 kg @9
4 x 70 kg @8
2 x 4 x 70 kg @8,5
(e1RM PR = 110,81 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
08.07.20
BW: 108,6 kg
• 30 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 108,6 kg
• 30 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
09.07.20
BW: 108,6 kg
Deadlift w/ belt
4 x 190 kg @8
1 x 200 kg @7
1 x 210 kg @8,5
2 x 4 x 190 kg @8
(1RM PR = 260 kg)
1ct paused bench w/ belt
4 x 105 kg @8
1 x 115 kg @8
3 x 4 x 105 kg @8
(e1RM PR = 146,42 kg)
Squat, no belt
6 x 105 kg @6
6 x 110 kg @7
4 x 6 x 115 kg @8
(e1RM PR = 176,71 kg)
BW: 108,6 kg
Deadlift w/ belt
4 x 190 kg @8
1 x 200 kg @7
1 x 210 kg @8,5
2 x 4 x 190 kg @8
(1RM PR = 260 kg)
1ct paused bench w/ belt
4 x 105 kg @8
1 x 115 kg @8
3 x 4 x 105 kg @8
(e1RM PR = 146,42 kg)
Squat, no belt
6 x 105 kg @6
6 x 110 kg @7
4 x 6 x 115 kg @8
(e1RM PR = 176,71 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
The Bridge® - Week 7
13.07.20
• 30 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
13.07.20
• 30 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
14.07.20
BW: 108,8 kg
Squat w/ belt
4 x 3 x 142,5 kg @8
1 x 157,5 kg @8,5
(e1RM PR = 206,81 kg)
Pin bench
3 x 105 kg @7,5
2 x 3 x 110 kg @9
3 x 110 kg @9,5
3 x 100 kg @7
(e1RM PR = 148,59 kg)
2ct paused deadlift @ 1" off floor
3 x 167,5 kg @7
3 x 175 kg @8
3 x 185 kg @9
3 x 185 kg @9,5
(e1RM PR = 216,28kg)
BW: 108,8 kg
Squat w/ belt
4 x 3 x 142,5 kg @8
1 x 157,5 kg @8,5
(e1RM PR = 206,81 kg)
Pin bench
3 x 105 kg @7,5
2 x 3 x 110 kg @9
3 x 110 kg @9,5
3 x 100 kg @7
(e1RM PR = 148,59 kg)
2ct paused deadlift @ 1" off floor
3 x 167,5 kg @7
3 x 175 kg @8
3 x 185 kg @9
3 x 185 kg @9,5
(e1RM PR = 216,28kg)
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
16.07.20
BW: 108,5 kg
Pin squat
3 x 120 kg @7
3 x 125 kg @8
2 x 3 x 132,5 kg @9
3 x 132,5 kg @9,5
(e1RM PR = 155,88 kg)
Press w/ belt
3 x 75 kg @9,5
1 x 77,5 kg @8,5
2 x 3 x 72,5 kg @9
3 x 72,5 kg @9,5
(e1RM PR = 110,81 kg)
Pendlay row
6 x 100 kg @6
6 x 105 kg @7
6 x 110 kg @8
2 x 6 x 110 kg @8,5
6 x 110 kg @8
(e1RM PR = 148,51 kg)
BW: 108,5 kg
Pin squat
3 x 120 kg @7
3 x 125 kg @8
2 x 3 x 132,5 kg @9
3 x 132,5 kg @9,5
(e1RM PR = 155,88 kg)
Press w/ belt
3 x 75 kg @9,5
1 x 77,5 kg @8,5
2 x 3 x 72,5 kg @9
3 x 72,5 kg @9,5
(e1RM PR = 110,81 kg)
Pendlay row
6 x 100 kg @6
6 x 105 kg @7
6 x 110 kg @8
2 x 6 x 110 kg @8,5
6 x 110 kg @8
(e1RM PR = 148,51 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
17.07.20
BW: 109,1 kg
• 20 sec sprint every 2 min x 12 min
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 109,1 kg
• 20 sec sprint every 2 min x 12 min
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
18.07.20
BW: 108,7 kg
Deadlift w/ belt
1 x 200 kg @8
2 x 3 x 190 kg @8
3 x 190 kg @8,5
3 x 190 kg @9
(1RM PR = 260 kg)
1ct paused bench w/ belt
3 x 110 kg @9
1 x 115 kg @8
3 x 3 x 110 kg @9
(e1RM PR = 146,42 kg)
Squat, no belt
6 x 105 kg @6
6 x 110 kg @7
4 x 6 x 115 kg @8
(e1RM PR = 176,71 kg)
BW: 108,7 kg
Deadlift w/ belt
1 x 200 kg @8
2 x 3 x 190 kg @8
3 x 190 kg @8,5
3 x 190 kg @9
(1RM PR = 260 kg)
1ct paused bench w/ belt
3 x 110 kg @9
1 x 115 kg @8
3 x 3 x 110 kg @9
(e1RM PR = 146,42 kg)
Squat, no belt
6 x 105 kg @6
6 x 110 kg @7
4 x 6 x 115 kg @8
(e1RM PR = 176,71 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
The Bridge® - Week 8
20.07.20
BW: 110,9 kg
Squat w/ belt
3 x 142,5 kg @8,5
1 x 157,5 kg @9
3 x 142,5 kg @8,5
(e1RM PR = 206,81 kg)
3ct paused bench
3 x 95 kg @7
3 x 100 kg @8
3 x 105 kg @9
(e1RM PR = 124,72 kg)
2ct paused deadlift @ 1" off floor
3 x 167,5 kg @7
3 x 175 kg @8
3 x 185 kg @9
(e1RM PR = 216,28kg)
20.07.20
BW: 110,9 kg
Squat w/ belt
3 x 142,5 kg @8,5
1 x 157,5 kg @9
3 x 142,5 kg @8,5
(e1RM PR = 206,81 kg)
3ct paused bench
3 x 95 kg @7
3 x 100 kg @8
3 x 105 kg @9
(e1RM PR = 124,72 kg)
2ct paused deadlift @ 1" off floor
3 x 167,5 kg @7
3 x 175 kg @8
3 x 185 kg @9
(e1RM PR = 216,28kg)
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
21.07.20
BW: 110,6 kg
• 30 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 110,6 kg
• 30 min steady state @6
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
22.07.20
BW: 111,1 kg
Pin squat
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
(e1RM PR = 155,88 kg)
Press w/ belt
3 x 75 kg @9
1 x 77,5 kg @8
(e1RM PR = 110,81 kg)
Pendlay row
6 x 100 kg @6
6 x 105 kg @7
2 x 6 x 110 kg @8
(e1RM PR = 148,51 kg)
BW: 111,1 kg
Pin squat
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
(e1RM PR = 155,88 kg)
Press w/ belt
3 x 75 kg @9
1 x 77,5 kg @8
(e1RM PR = 110,81 kg)
Pendlay row
6 x 100 kg @6
6 x 105 kg @7
2 x 6 x 110 kg @8
(e1RM PR = 148,51 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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
23.07.20
BW: 111,1 kg
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
BW: 111,1 kg
• 7 min upper back work AMRAP
• 7 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
• 12-15 @8 x 3 sets biceps curls
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
Follow my way to get armed:
http://www.bodybuilding.dk/my-way-to-get-armed-t42643.html
-
- 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
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