Hypertrophy II - Week 7
21.10.19
BW: 115,3 kg
Squat w/ belt
8 x 122,5 kg @7
8 x 127,5 kg @8
8 x 135 kg @9
8 x 125 kg @8
8 x 125 kg @8,5
(e1RM PR = 206,81 kg)
Incline TnG bench
8 x 75 kg @7
8 x 80 kg @8,5
8 x 82,5 kg @9
8 x 77,5 kg @8,5
8 x 77,5 kg @9,5
(e1RM PR = 115,02 kg)
DB press (seated)
11 x 22,5 kg (AMRAP) (e1RM PR)
3 x 12 x 20 kg
(e1RM PR = 31,82 kg)
Bent-over DB rear lateral raises
2 x 15 x 15 kg @8 (e1RM PR)
(e1RM PR = 27,52 kg)
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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
23.10.19
Deadlift w/ belt
8 x 170 kg @7
8 x 177,5 kg @8
8 x 187,5 kg @9
8 x 177,5 kg @9
(1RM PR = 260 kg)
1ct paused bench w/ belt
8 x 92,5 kg @7
8 x 97,5 kg @8
6 x 102,5 kg @11,5
8 x 95 kg @10
(e1RM PR = 146,42 kg)
Leg press
12 x 200 kg @6
12 x 210 kg @7
2 x 12 x 220 kg @8 (e1RM PR)
(e1RM PR = 351,44 kg)
Leg curls
2 x 15 x 10 kg @8
(e1RM PR = 23,96 kg)
Deadlift w/ belt
8 x 170 kg @7
8 x 177,5 kg @8
8 x 187,5 kg @9
8 x 177,5 kg @9
(1RM PR = 260 kg)
1ct paused bench w/ belt
8 x 92,5 kg @7
8 x 97,5 kg @8
6 x 102,5 kg @11,5
8 x 95 kg @10
(e1RM PR = 146,42 kg)
Leg press
12 x 200 kg @6
12 x 210 kg @7
2 x 12 x 220 kg @8 (e1RM PR)
(e1RM PR = 351,44 kg)
Leg curls
2 x 15 x 10 kg @8
(e1RM PR = 23,96 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
24.10.19
BW: 114,9 kg
• 12-20 @8 x 2 sets upper back work
SUPERSETTED WITH
• 12-20 @8 x 2 sets upper back work
• 10 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns *
SUPERSETTED WITH
• 12-15 @8 x 3 sets biceps curls
* Jeg tror jeg har fået en lille forstrækning i min højre triceps. Mærkede det under min sidste GPP-træning, da jeg trænede triceps (skull-crushers). I går blev det forværret under mit 3. work set i bænkpres og i dag var ab wheel rollouts fuldstændig umuligt pga. smerter. Pushdowns blev kørt med ganske let vægt.
BW: 114,9 kg
• 12-20 @8 x 2 sets upper back work
SUPERSETTED WITH
• 12-20 @8 x 2 sets upper back work
• 10 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns *
SUPERSETTED WITH
• 12-15 @8 x 3 sets biceps curls
* Jeg tror jeg har fået en lille forstrækning i min højre triceps. Mærkede det under min sidste GPP-træning, da jeg trænede triceps (skull-crushers). I går blev det forværret under mit 3. work set i bænkpres og i dag var ab wheel rollouts fuldstændig umuligt pga. smerter. Pushdowns blev kørt med ganske let vægt.
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
25.10.19
BW: 115,3 kg
2ct paused squat
8 x 100 kg @7
8 x 105 kg @8
8 x 110 kg @9
2 x 8 x 105 kg @8
(e1RM PR = 163,60 kg)
Low incline DB bench
10 x 32,5 kg @7
10 x 35 kg @8
10 x 37,5 kg @9 (e1RM PR)
10 x 35 kg @8
(e1RM PR = 53,04 kg)
Low incline TnG bench
11 x 82,5 kg (AMRAP)
3 x 12 x 72,5 kg
(e1RM PR = 116,69 kg)
Incline DB flyes
2 x 15 x 17,5 kg @8 (e1RM PR)
(e1RM PR = 32,11 kg)
BW: 115,3 kg
2ct paused squat
8 x 100 kg @7
8 x 105 kg @8
8 x 110 kg @9
2 x 8 x 105 kg @8
(e1RM PR = 163,60 kg)
Low incline DB bench
10 x 32,5 kg @7
10 x 35 kg @8
10 x 37,5 kg @9 (e1RM PR)
10 x 35 kg @8
(e1RM PR = 53,04 kg)
Low incline TnG bench
11 x 82,5 kg (AMRAP)
3 x 12 x 72,5 kg
(e1RM PR = 116,69 kg)
Incline DB flyes
2 x 15 x 17,5 kg @8 (e1RM PR)
(e1RM PR = 32,11 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
26.10.19
BW: 114,5 kg
2" deficit SLDL
8 x 125 kg @7
8 x 132,5 kg @8
8 x 140 kg @9
2 x 8 x 132,5 kg @8
(e1RM PR = 183,73 kg)
2ct paused bench
10 x 77,5 kg @7
10 x 82,5 kg @8,5
9 x 87,5 kg @11
10 x 80 kg @9
(e1RM PR = 140,98 kg)
Hip thrusters
12 x 120 kg @6
12 x 125 kg @7
2 x 12 x 132,5 kg @8
(e1RM PR = 214,40 kg)
Chest-supported rows
2 x 14 x 32 kg @8,5 (e1RM PR)
(e1RM PR = 54,61 kg)
• 20 sec sprint every 2 min x 20 min
BW: 114,5 kg
2" deficit SLDL
8 x 125 kg @7
8 x 132,5 kg @8
8 x 140 kg @9
2 x 8 x 132,5 kg @8
(e1RM PR = 183,73 kg)
2ct paused bench
10 x 77,5 kg @7
10 x 82,5 kg @8,5
9 x 87,5 kg @11
10 x 80 kg @9
(e1RM PR = 140,98 kg)
Hip thrusters
12 x 120 kg @6
12 x 125 kg @7
2 x 12 x 132,5 kg @8
(e1RM PR = 214,40 kg)
Chest-supported rows
2 x 14 x 32 kg @8,5 (e1RM PR)
(e1RM PR = 54,61 kg)
• 20 sec sprint every 2 min x 20 min
Sidst rettet af -the gun- 3. nov 2019, 11:39, rettet i alt 1 gang.
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
27.10.19
BW: 114,9 kg
• 35 min steady state @6
• 12-20 @8-9 x 2 sets upper back work
SUPERSETTED WITH
• 12-20 @8-9 x 2 sets upper back work
• 10 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
SUPERSETTED WITH
• 12-15 @8 x 3 sets biceps curls
BW: 114,9 kg
• 35 min steady state @6
• 12-20 @8-9 x 2 sets upper back work
SUPERSETTED WITH
• 12-20 @8-9 x 2 sets upper back work
• 10 min ab work AMRAP
• 12-15 @8 x 3 sets triceps pushdowns
SUPERSETTED WITH
• 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
Hypertrophy II - Week 8
28.10.19
BW: 114,9 kg
Squat w/ belt
8 x 122,5 kg @7
8 x 127,5 kg @8
8 x 135 kg @9
2 x 8 x 127,5 kg @8,5
(e1RM PR = 206,81 kg)
Incline TnG bench
8 x 72,5 kg @7
8 x 77,5 kg @8
8 x 82,5 kg @9
2 x 8 x 77,5 kg @8
8 x 77,5 kg @9
(e1RM PR = 115,02 kg)
DB press (seated)
12 x 22,5 kg (AMRAP) (e1RM PR)
3 x 12 x 20 kg
(e1RM PR = 33,09 kg)
Bent-over DB rear lateral raises
2 x 12 x 17,5 kg @8 (e1RM PR)
(e1RM PR = 27,96 kg)
28.10.19
BW: 114,9 kg
Squat w/ belt
8 x 122,5 kg @7
8 x 127,5 kg @8
8 x 135 kg @9
2 x 8 x 127,5 kg @8,5
(e1RM PR = 206,81 kg)
Incline TnG bench
8 x 72,5 kg @7
8 x 77,5 kg @8
8 x 82,5 kg @9
2 x 8 x 77,5 kg @8
8 x 77,5 kg @9
(e1RM PR = 115,02 kg)
DB press (seated)
12 x 22,5 kg (AMRAP) (e1RM PR)
3 x 12 x 20 kg
(e1RM PR = 33,09 kg)
Bent-over DB rear lateral raises
2 x 12 x 17,5 kg @8 (e1RM PR)
(e1RM PR = 27,96 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
30.10.19
BW: 114,9 kg
Deadlift w/ belt
8 x 170 kg @7
8 x 177,5 kg @8
8 x 187,5 kg @9
2 x 8 x 177,5 kg @8,5
(1RM PR = 260 kg)
1ct paused bench w/ belt
8 x 90 kg @7
8 x 95 kg @8
8 x 100 kg @9
8 x 95 kg @9
(e1RM PR = 146,42 kg)
Leg press
12 x 200 kg @6
12 x 210 kg @7
3 x 12 x 220 kg @8
(e1RM PR = 351,44 kg)
Leg curls
2 x 15 x 10 kg @8
(e1RM PR = 23,96 kg)
BW: 114,9 kg
Deadlift w/ belt
8 x 170 kg @7
8 x 177,5 kg @8
8 x 187,5 kg @9
2 x 8 x 177,5 kg @8,5
(1RM PR = 260 kg)
1ct paused bench w/ belt
8 x 90 kg @7
8 x 95 kg @8
8 x 100 kg @9
8 x 95 kg @9
(e1RM PR = 146,42 kg)
Leg press
12 x 200 kg @6
12 x 210 kg @7
3 x 12 x 220 kg @8
(e1RM PR = 351,44 kg)
Leg curls
2 x 15 x 10 kg @8
(e1RM PR = 23,96 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
01.11.19
BW: 114,3 kg
2ct paused squat
8 x 102,5 kg @7
8 x 107,5 kg @8
8 x 112,5 kg @9
2 x 8 x 107,5 kg @8
(e1RM PR = 163,60 kg)
Low incline DB bench
10 x 32,5 kg @6,5
10 x 35 kg @7,5
10 x 37,5 kg @8,5 (e1RM PR)
10 x 37,5 kg @9
(e1RM PR = 54,03 kg)
Low incline TnG bench
11 x 82,5 kg (AMRAP)
3 x 12 x 72,5 kg
(e1RM PR = 116,69 kg)
Incline DB flyes
2 x 12 x 20 kg @8
(e1RM PR = 32,11 kg)
BW: 114,3 kg
2ct paused squat
8 x 102,5 kg @7
8 x 107,5 kg @8
8 x 112,5 kg @9
2 x 8 x 107,5 kg @8
(e1RM PR = 163,60 kg)
Low incline DB bench
10 x 32,5 kg @6,5
10 x 35 kg @7,5
10 x 37,5 kg @8,5 (e1RM PR)
10 x 37,5 kg @9
(e1RM PR = 54,03 kg)
Low incline TnG bench
11 x 82,5 kg (AMRAP)
3 x 12 x 72,5 kg
(e1RM PR = 116,69 kg)
Incline DB flyes
2 x 12 x 20 kg @8
(e1RM PR = 32,11 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
03.11.19
BW: 114,3 kg
2" deficit SLDL
8 x 132,5 kg @7
8 x 140 kg @8
8 x 147,5 kg @9 (e1RM PR)
2 x 8 x 140 kg @8,5
(e1RM PR = 193,57 kg)
2ct paused bench
10 x 75 kg @7
10 x 80 kg @8
10 x 85 kg @9
10 x 80 kg @9
(e1RM PR = 140,98 kg)
Hip thrusters
12 x 120 kg @6
12 x 125 kg @7
3 x 12 x 132,5 kg @8
(e1RM PR = 214,40 kg)
Chest-supported cable rows
13 x 50 kg @8,5 (e1RM PR)
12 x 50 kg @8
(e1RM PR = 81,57 kg)
BW: 114,3 kg
2" deficit SLDL
8 x 132,5 kg @7
8 x 140 kg @8
8 x 147,5 kg @9 (e1RM PR)
2 x 8 x 140 kg @8,5
(e1RM PR = 193,57 kg)
2ct paused bench
10 x 75 kg @7
10 x 80 kg @8
10 x 85 kg @9
10 x 80 kg @9
(e1RM PR = 140,98 kg)
Hip thrusters
12 x 120 kg @6
12 x 125 kg @7
3 x 12 x 132,5 kg @8
(e1RM PR = 214,40 kg)
Chest-supported cable rows
13 x 50 kg @8,5 (e1RM PR)
12 x 50 kg @8
(e1RM PR = 81,57 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
Hypertrophy II - Week 9
04.11.19
BW: 114,7 kg
Squat w/ belt
8 x 125 kg @7
8 x 132,5 kg @8
8 x 140 kg @9
2 x 8 x 130 kg @8,5
8 x 130 kg @9
(e1RM PR = 206,81 kg)
Incline TnG bench
8 x 72,5 kg @7
8 x 77,5 kg @8
8 x 82,5 kg @9
2 x 8 x 77,5 kg @8,5
8 x 77,5 kg @9,5
(e1RM PR = 115,02 kg)
DB press (seated)
13 x 22,5 kg (AMRAP) (e1RM PR)
3 x 12 x 20 kg
(e1RM PR = 34,46 kg)
04.11.19
BW: 114,7 kg
Squat w/ belt
8 x 125 kg @7
8 x 132,5 kg @8
8 x 140 kg @9
2 x 8 x 130 kg @8,5
8 x 130 kg @9
(e1RM PR = 206,81 kg)
Incline TnG bench
8 x 72,5 kg @7
8 x 77,5 kg @8
8 x 82,5 kg @9
2 x 8 x 77,5 kg @8,5
8 x 77,5 kg @9,5
(e1RM PR = 115,02 kg)
DB press (seated)
13 x 22,5 kg (AMRAP) (e1RM PR)
3 x 12 x 20 kg
(e1RM PR = 34,46 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
06.11.19
BW: 114,7 kg
1ct paused bench w/ belt
8 x 90 kg @7
8 x 95 kg @8
8 x 100 kg @10
2 x 8 x 92,5 kg @8,5
8 x 92,5 kg @9,5
(e1RM PR = 146,42 kg)
Bent-over DB rear lateral raises
14 x 20 kg @8 (e1RM PR)
2 x 13 x 20 kg @8
(e1RM PR = 34,97 kg)
Deadlift w/ belt
8 x 170 kg @7
8 x 177,5 kg @8,5
7 x 187,5 kg @11
8 x 162,5 kg @8
(1RM PR = 260 kg)
Leg press
12 x 200 kg @6
12 x 210 kg @7
2 x 12 x 220 kg @8
(e1RM PR = 351,44 kg)
BW: 114,7 kg
1ct paused bench w/ belt
8 x 90 kg @7
8 x 95 kg @8
8 x 100 kg @10
2 x 8 x 92,5 kg @8,5
8 x 92,5 kg @9,5
(e1RM PR = 146,42 kg)
Bent-over DB rear lateral raises
14 x 20 kg @8 (e1RM PR)
2 x 13 x 20 kg @8
(e1RM PR = 34,97 kg)
Deadlift w/ belt
8 x 170 kg @7
8 x 177,5 kg @8,5
7 x 187,5 kg @11
8 x 162,5 kg @8
(1RM PR = 260 kg)
Leg press
12 x 200 kg @6
12 x 210 kg @7
2 x 12 x 220 kg @8
(e1RM PR = 351,44 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
08.11.19
BW: 114,7 kg
2ct paused squat
8 x 102,5 kg @7
8 x 107,5 kg @8
8 x 112,5 kg @9
2 x 8 x 102,5 kg @7,5
8 x 102,5 kg @8
(e1RM PR = 163,60 kg)
Low incline DB bench
10 x 32,5 kg @6,5
10 x 35 kg @7,5
10 x 37,5 kg @8,5
2 x 10 x 37,5 kg @9
(e1RM PR = 54,03 kg)
Low incline TnG bench
11 x 82,5 kg (AMRAP)
3 x 12 x 72,5 kg
(e1RM PR = 116,69 kg)
Incline DB flyes
3 x 12 x 20 kg @8
(e1RM PR = 32,11 kg)
BW: 114,7 kg
2ct paused squat
8 x 102,5 kg @7
8 x 107,5 kg @8
8 x 112,5 kg @9
2 x 8 x 102,5 kg @7,5
8 x 102,5 kg @8
(e1RM PR = 163,60 kg)
Low incline DB bench
10 x 32,5 kg @6,5
10 x 35 kg @7,5
10 x 37,5 kg @8,5
2 x 10 x 37,5 kg @9
(e1RM PR = 54,03 kg)
Low incline TnG bench
11 x 82,5 kg (AMRAP)
3 x 12 x 72,5 kg
(e1RM PR = 116,69 kg)
Incline DB flyes
3 x 12 x 20 kg @8
(e1RM PR = 32,11 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
Hypertrophy II - Week 10
11.11.19
BW: 115,1 kg
Squat w/ belt
8 x 125 kg @7
8 x 132,5 kg @8
8 x 140 kg @9
8 x 130 kg @8,5
(e1RM PR = 206,81 kg)
Incline TnG bench
8 x 72,5 kg @7
8 x 77,5 kg @8
8 x 82,5 kg @9
8 x 77,5 kg @8
8 x 77,5 kg @8,5
(e1RM PR = 115,02 kg)
11.11.19
BW: 115,1 kg
Squat w/ belt
8 x 125 kg @7
8 x 132,5 kg @8
8 x 140 kg @9
8 x 130 kg @8,5
(e1RM PR = 206,81 kg)
Incline TnG bench
8 x 72,5 kg @7
8 x 77,5 kg @8
8 x 82,5 kg @9
8 x 77,5 kg @8
8 x 77,5 kg @8,5
(e1RM PR = 115,02 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
Strength block - Week 0
18.11.19
BW: 114,5 kg
Squat w/ belt
4 x 150 kg @9
2 x 157,5 kg 8,5
2 x 4 x 142,5 kg @8,5
(e1RM PR = 206,81 kg)
1ct paused bench w/ belt
3 x 107,5 kg @7,5
2 x 115 kg @8,5
1 x 120 kg @9
5 x 102,5 kg @8,5
(e1RM PR = 146,42 kg)
RDL
3 x 13 x 120 kg @7 (e1RM PR)
(e1RM PR = 209,79 kg)
Barbell curls
3 x 15 x 35 kg @7 (e1RM PR)
(e1RM PR = 67,57 kg)
18.11.19
BW: 114,5 kg
Squat w/ belt
4 x 150 kg @9
2 x 157,5 kg 8,5
2 x 4 x 142,5 kg @8,5
(e1RM PR = 206,81 kg)
1ct paused bench w/ belt
3 x 107,5 kg @7,5
2 x 115 kg @8,5
1 x 120 kg @9
5 x 102,5 kg @8,5
(e1RM PR = 146,42 kg)
RDL
3 x 13 x 120 kg @7 (e1RM PR)
(e1RM PR = 209,79 kg)
Barbell curls
3 x 15 x 35 kg @7 (e1RM PR)
(e1RM PR = 67,57 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
19.11.19
BW: 114,5 kg
Chin-up
8 x BW @8,5
8 x BW @9
8 x BW @10
DB flyes
3 x 8 x 25 kg @9
(e1RM PR = 36,70 kg)
Ab wheel rollouts
3 x 8 x BW +10 kg @8,5
DB lateral raises
2 x 15 x 12,5 kg @9,5
14 x 12,5 kg @9
(e1RM PR = 25,04 kg)
BW: 114,5 kg
Chin-up
8 x BW @8,5
8 x BW @9
8 x BW @10
DB flyes
3 x 8 x 25 kg @9
(e1RM PR = 36,70 kg)
Ab wheel rollouts
3 x 8 x BW +10 kg @8,5
DB lateral raises
2 x 15 x 12,5 kg @9,5
14 x 12,5 kg @9
(e1RM PR = 25,04 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
22.11.19
BW: 113,1 kg
Deadlift w/ belt
5 x 177,5 kg @8
5 x 187,5 kg @9
1 x 197,5 kg @7
1 x 207,5 kg @8,5
(1RM PR = 260 kg)
Incline TnG bench
3 x 5 x 85 kg @8
(e1RM PR = 115,02 kg)
Bulgarian split squat
3 x 8 x 30 kg @7 (e1RM PR)
(e1RM PR = 42,43 kg)
Hammer curls
14 x 20 kg @7 (e1RM PR)
11 x 20 kg @8
8 x 20 kg @8,5
(e1RM PR = 36,70 kg)
PAUSE
2ct paused squat
8 x 102,5 kg @7
8 x 107,5 kg @8
8 x 112,5 kg @9
(e1RM PR = 163,60 kg)
TnG bench
8 x 95 kg @7,5
8 x 97,5 kg @8
8 x 102,5 kg @9,5
(e1RM PR = 158,23 kg)
DB press (seated)
8 x 25 kg @7 (e1RM PR)
2 x 8 x 25 kg @7,5
(e1RM PR = 35,36 kg)
DB preacher curls
15 x 15 kg @8 (e1RM PR)
2 x 13 x 15 kg @9,5
(e1RM PR = 27,52 kg)
BW: 113,1 kg
Deadlift w/ belt
5 x 177,5 kg @8
5 x 187,5 kg @9
1 x 197,5 kg @7
1 x 207,5 kg @8,5
(1RM PR = 260 kg)
Incline TnG bench
3 x 5 x 85 kg @8
(e1RM PR = 115,02 kg)
Bulgarian split squat
3 x 8 x 30 kg @7 (e1RM PR)
(e1RM PR = 42,43 kg)
Hammer curls
14 x 20 kg @7 (e1RM PR)
11 x 20 kg @8
8 x 20 kg @8,5
(e1RM PR = 36,70 kg)
PAUSE
2ct paused squat
8 x 102,5 kg @7
8 x 107,5 kg @8
8 x 112,5 kg @9
(e1RM PR = 163,60 kg)
TnG bench
8 x 95 kg @7,5
8 x 97,5 kg @8
8 x 102,5 kg @9,5
(e1RM PR = 158,23 kg)
DB press (seated)
8 x 25 kg @7 (e1RM PR)
2 x 8 x 25 kg @7,5
(e1RM PR = 35,36 kg)
DB preacher curls
15 x 15 kg @8 (e1RM PR)
2 x 13 x 15 kg @9,5
(e1RM PR = 27,52 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
23.11.19
BW: 113 kg
2" deficit deadlift
8 x 145 kg @7
8 x 152,5 kg @8
8 x 160 kg @9
(e1RM PR = 223,97 kg)
Close-grip bench
8 x 85 kg @6
8 x 90 kg @7,5
8 x 95 kg @9
(e1RM PR = 148,15 kg)
Pendlay row
3 x 6 x 105 kg @8
(e1RM PR = 148,51 kg)
J.M. press
2 x 12 x 60 kg @8 (e1RM PR)
12 x 60 kg @9
(e1RM PR = 95,85 kg)
BW: 113 kg
2" deficit deadlift
8 x 145 kg @7
8 x 152,5 kg @8
8 x 160 kg @9
(e1RM PR = 223,97 kg)
Close-grip bench
8 x 85 kg @6
8 x 90 kg @7,5
8 x 95 kg @9
(e1RM PR = 148,15 kg)
Pendlay row
3 x 6 x 105 kg @8
(e1RM PR = 148,51 kg)
J.M. press
2 x 12 x 60 kg @8 (e1RM PR)
12 x 60 kg @9
(e1RM PR = 95,85 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
Strength block - Week 1
25.11.19
Squat w/ belt
5 x 150 kg @9
1 x 165 kg @8
2 x 5 x 147,5 kg @9
(e1RM PR = 206,81 kg)
1ct paused bench w/ belt
5 x 105 kg @9
1 x 115 kg @8
5 x 102,5 kg @8,5
5 x 102,5 kg @9
(e1RM PR = 146,42 kg)
RDL
3 x 12 x 120 kg @8
(e1RM PR = 209,79 kg)
Barbell curls
15 x 37,5 kg @7 (e1RM PR)
15 x 37,5 kg @8
14 x 37,5 kg @9
(e1RM PR = 72,39 kg)
25.11.19
Squat w/ belt
5 x 150 kg @9
1 x 165 kg @8
2 x 5 x 147,5 kg @9
(e1RM PR = 206,81 kg)
1ct paused bench w/ belt
5 x 105 kg @9
1 x 115 kg @8
5 x 102,5 kg @8,5
5 x 102,5 kg @9
(e1RM PR = 146,42 kg)
RDL
3 x 12 x 120 kg @8
(e1RM PR = 209,79 kg)
Barbell curls
15 x 37,5 kg @7 (e1RM PR)
15 x 37,5 kg @8
14 x 37,5 kg @9
(e1RM PR = 72,39 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
26.11.19
BW: 114,4 kg
Chin-up
8 x BW @8,5
8 x BW @9,5
8 x BW @10
DB flyes
3 x 12 x 22,5 kg @8,5
(e1RM PR = 36,70 kg)
Ab wheel rollouts
2 x 9 x BW +10 kg @8,5
8 x BW +10 kg @8,5
DB lateral raises
2 x 15 x 12,5 kg @9
14 x 12,5 kg @8,5
(e1RM PR = 25,04 kg)
BW: 114,4 kg
Chin-up
8 x BW @8,5
8 x BW @9,5
8 x BW @10
DB flyes
3 x 12 x 22,5 kg @8,5
(e1RM PR = 36,70 kg)
Ab wheel rollouts
2 x 9 x BW +10 kg @8,5
8 x BW +10 kg @8,5
DB lateral raises
2 x 15 x 12,5 kg @9
14 x 12,5 kg @8,5
(e1RM PR = 25,04 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
27.11.19
BW: 114,4 kg
Deadlift w/ belt
5 x 182,5 kg @8,5
1 x 202,5 kg @8
2 x 5 x 182,5 kg @8,5
(1RM PR = 260 kg)
Press w/ belt
5 x 70 kg @8,5
1 x 77,5 kg @8
2 x 5 x 70 kg @8,5
(e1RM PR = 110,81 kg)
Bulgarian split squat
3 x 12 x 28 kg @8 (e1RM PR)
(e1RM PR = 44,73 kg)
Hammer curls
12 x 20 kg @7
12 x 20 kg @8
10 x 20 kg @8
(e1RM PR = 36,70 kg)
BW: 114,4 kg
Deadlift w/ belt
5 x 182,5 kg @8,5
1 x 202,5 kg @8
2 x 5 x 182,5 kg @8,5
(1RM PR = 260 kg)
Press w/ belt
5 x 70 kg @8,5
1 x 77,5 kg @8
2 x 5 x 70 kg @8,5
(e1RM PR = 110,81 kg)
Bulgarian split squat
3 x 12 x 28 kg @8 (e1RM PR)
(e1RM PR = 44,73 kg)
Hammer curls
12 x 20 kg @7
12 x 20 kg @8
10 x 20 kg @8
(e1RM PR = 36,70 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
29.11.19
BW: 114,9 kg
2ct paused squat
8 x 105 kg @7
8 x 110 kg @8
8 x 115 kg @9
(e1RM PR = 163,60 kg)
TnG bench
8 x 95 kg @7
8 x 100 kg @8,5
8 x 102,5 kg @9
(e1RM PR = 158,23 kg)
Incline TnG bench
8 x 72,5 kg @7
8 x 75 kg @8
8 x 80 kg @9
(e1RM PR = 115,02 kg)
DB preacher curls
15 x 15 kg @7 (e1RM PR)
15 x 15 kg @9,5
13 x 15 kg @10
(e1RM PR = 28,97 kg)
BW: 114,9 kg
2ct paused squat
8 x 105 kg @7
8 x 110 kg @8
8 x 115 kg @9
(e1RM PR = 163,60 kg)
TnG bench
8 x 95 kg @7
8 x 100 kg @8,5
8 x 102,5 kg @9
(e1RM PR = 158,23 kg)
Incline TnG bench
8 x 72,5 kg @7
8 x 75 kg @8
8 x 80 kg @9
(e1RM PR = 115,02 kg)
DB preacher curls
15 x 15 kg @7 (e1RM PR)
15 x 15 kg @9,5
13 x 15 kg @10
(e1RM PR = 28,97 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
30.11.19
BW: 114,3 kg
2" deficit deadlift
8 x 147,5 kg @7
8 x 155 kg @8
8 x 162,5 kg @9
(e1RM PR = 223,97 kg)
Close-grip bench
8 x 87,5 kg @7
8 x 92,5 kg @8
8 x 97,5 kg @9
(e1RM PR = 148,15 kg)
Pendlay row
8 x 95 kg @7
8 x 100 kg @8
8 x 105 kg @9
(e1RM PR = 148,51 kg)
J.M. press
12 x 62,5 kg @8 (e1RM PR)
2 x 12 x 62,5 kg @9
(e1RM PR = 99,84 kg)
BW: 114,3 kg
2" deficit deadlift
8 x 147,5 kg @7
8 x 155 kg @8
8 x 162,5 kg @9
(e1RM PR = 223,97 kg)
Close-grip bench
8 x 87,5 kg @7
8 x 92,5 kg @8
8 x 97,5 kg @9
(e1RM PR = 148,15 kg)
Pendlay row
8 x 95 kg @7
8 x 100 kg @8
8 x 105 kg @9
(e1RM PR = 148,51 kg)
J.M. press
12 x 62,5 kg @8 (e1RM PR)
2 x 12 x 62,5 kg @9
(e1RM PR = 99,84 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
Strength block - Week 2
02.12.19
BW: 115,1 kg
Squat w/ belt
4 x 152,5 kg @8,5
1 x 165 kg @8
2 x 4 x 152,5 kg @8,5
(e1RM PR = 206,81 kg)
RDL
15 x 110 kg @7
15 x 115 kg @8
15 x 120 kg @9
(e1RM PR = 209,79 kg)
02.12.19
BW: 115,1 kg
Squat w/ belt
4 x 152,5 kg @8,5
1 x 165 kg @8
2 x 4 x 152,5 kg @8,5
(e1RM PR = 206,81 kg)
RDL
15 x 110 kg @7
15 x 115 kg @8
15 x 120 kg @9
(e1RM PR = 209,79 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
03.12.19
BW: 114,9 kg
1ct paused bench w/ belt
4 x 105 kg @8,5
1 x 115 kg @8
2 x 4 x 105 kg @8,5
(e1RM PR = 146,42 kg)
Chin-up
8 x BW @8
8 x BW @8,5
8 x BW @9,5
Barbell curls
14 x 40 kg @9,5
12 x 40 kg @8,5
10 x 40 kg @9
(e1RM PR = 72,39 kg)
BW: 114,9 kg
1ct paused bench w/ belt
4 x 105 kg @8,5
1 x 115 kg @8
2 x 4 x 105 kg @8,5
(e1RM PR = 146,42 kg)
Chin-up
8 x BW @8
8 x BW @8,5
8 x BW @9,5
Barbell curls
14 x 40 kg @9,5
12 x 40 kg @8,5
10 x 40 kg @9
(e1RM PR = 72,39 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
04.12.19
BW: 114,3 kg
Deadlift w/ belt
4 x 187,5 kg @8
1 x 202,5 kg @8
2 x 4 x 187,5 kg @8,5
(1RM PR = 260 kg)
Press w/ belt
4 x 72,5 kg @8
1 x 77,5 kg @8
4 x 72,5 kg @8
4 x 72,5 kg @8,5
(e1RM PR = 110,81 kg)
Bulgarian split squat
3 x 12 x 30 kg @8 (e1RM PR)
(e1RM PR = 47,92 kg)
DB flyes
3 x 15 x 20 kg @8
(e1RM PR = 36,70 kg)
Hammer curls
2 x 10 x 20 kg @8
8 x 20 kg @7,5
(e1RM PR = 36,70 kg)
BW: 114,3 kg
Deadlift w/ belt
4 x 187,5 kg @8
1 x 202,5 kg @8
2 x 4 x 187,5 kg @8,5
(1RM PR = 260 kg)
Press w/ belt
4 x 72,5 kg @8
1 x 77,5 kg @8
4 x 72,5 kg @8
4 x 72,5 kg @8,5
(e1RM PR = 110,81 kg)
Bulgarian split squat
3 x 12 x 30 kg @8 (e1RM PR)
(e1RM PR = 47,92 kg)
DB flyes
3 x 15 x 20 kg @8
(e1RM PR = 36,70 kg)
Hammer curls
2 x 10 x 20 kg @8
8 x 20 kg @7,5
(e1RM PR = 36,70 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
06.12.19
BW: 114,3 kg
2ct paused squat
7 x 110 kg @7
7 x 115 kg @8
7 x 120 kg @9
(e1RM PR = 163,60 kg)
TnG bench
7 x 97,5 kg @7
7 x 102,5 kg @8
7 x 107,5 kg @9
(e1RM PR = 158,23 kg)
Incline TnG bench
7 x 75 kg @7
7 x 80 kg @8
7 x 85 kg @9
(e1RM PR = 115,02 kg)
DB preacher curls
15 x 17,5 kg @9,5 (e1RM PR)
10 x 17,5 kg @9,5
9 x 17,5 kg @9,5
(e1RM PR = 29,86 kg)
Ab wheel rollouts
15 x BW +10 kg @7
12 x BW +10 kg @9,5
10 x BW +10 kg @9
BW: 114,3 kg
2ct paused squat
7 x 110 kg @7
7 x 115 kg @8
7 x 120 kg @9
(e1RM PR = 163,60 kg)
TnG bench
7 x 97,5 kg @7
7 x 102,5 kg @8
7 x 107,5 kg @9
(e1RM PR = 158,23 kg)
Incline TnG bench
7 x 75 kg @7
7 x 80 kg @8
7 x 85 kg @9
(e1RM PR = 115,02 kg)
DB preacher curls
15 x 17,5 kg @9,5 (e1RM PR)
10 x 17,5 kg @9,5
9 x 17,5 kg @9,5
(e1RM PR = 29,86 kg)
Ab wheel rollouts
15 x BW +10 kg @7
12 x BW +10 kg @9,5
10 x BW +10 kg @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
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
07.12.19
BW: 113,4 kg
2" deficit deadlift
7 x 155 kg @7
7 x 162,5 kg @8
7 x 170 kg @9
(e1RM PR = 223,97 kg)
Close-grip bench
7 x 92,5 kg @7
7 x 97,5 kg @8
7 x 102,5 kg @9,5
(e1RM PR = 148,15 kg)
Pendlay row
7 x 100 kg @7
7 x 105 kg @8
7 x 110 kg @9
(e1RM PR = 148,51 kg)
Pushdowns
15 x 35 kg @7 (e1RM PR)
2 x 13 x 35 kg @8,5
(e1RM PR = 67,57 kg)
DB lateral raises
3 x 15 x 12,5 kg @9
(e1RM PR = 25,04 kg)
BW: 113,4 kg
2" deficit deadlift
7 x 155 kg @7
7 x 162,5 kg @8
7 x 170 kg @9
(e1RM PR = 223,97 kg)
Close-grip bench
7 x 92,5 kg @7
7 x 97,5 kg @8
7 x 102,5 kg @9,5
(e1RM PR = 148,15 kg)
Pendlay row
7 x 100 kg @7
7 x 105 kg @8
7 x 110 kg @9
(e1RM PR = 148,51 kg)
Pushdowns
15 x 35 kg @7 (e1RM PR)
2 x 13 x 35 kg @8,5
(e1RM PR = 67,57 kg)
DB lateral raises
3 x 15 x 12,5 kg @9
(e1RM PR = 25,04 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
Strength block - Week 3
09.12.19
BW: 115,4 kg
Squat w/ belt
3 x 157,5 kg @8,5
1 x 165 kg @8
2 x 3 x 157,5 kg @8,5
(e1RM PR = 206,81 kg)
1ct paused bench w/ belt
3 x 110 kg @8,5
1 x 115 kg @8
2 x 3 x 110 kg @8,5
(e1RM PR = 146,42 kg)
RDL
15 x 110 kg @7
15 x 115 kg @8
15 x 120 kg @9
(e1RM PR = 209,79 kg)
Chin-up
8 x BW @9
7 x BW @10
6 x BW @9,5
Barbell curls
14 x 40 kg @9,5
12 x 40 kg @9
10 x 40 kg @8,5
(e1RM PR = 72,39 kg)
09.12.19
BW: 115,4 kg
Squat w/ belt
3 x 157,5 kg @8,5
1 x 165 kg @8
2 x 3 x 157,5 kg @8,5
(e1RM PR = 206,81 kg)
1ct paused bench w/ belt
3 x 110 kg @8,5
1 x 115 kg @8
2 x 3 x 110 kg @8,5
(e1RM PR = 146,42 kg)
RDL
15 x 110 kg @7
15 x 115 kg @8
15 x 120 kg @9
(e1RM PR = 209,79 kg)
Chin-up
8 x BW @9
7 x BW @10
6 x BW @9,5
Barbell curls
14 x 40 kg @9,5
12 x 40 kg @9
10 x 40 kg @8,5
(e1RM PR = 72,39 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
11.12.19
BW: 114,4 kg
Deadlift w/ belt
3 x 192,5 kg @8,5
1 x 202,5 kg @8
2 x 3 x 192,5 kg @8,5
(1RM PR = 260 kg)
Press w/ belt
3 x 75 kg @8
1 x 80 kg @8
2 x 3 x 75 kg @8,5
(e1RM PR = 110,81 kg)
Bulgarian split squat
12 x 30 kg @7
12 x 32,5 kg @8
12 x 35 kg @9 (e1RM PR) *
(e1RM PR = 53,60 kg)
DB flyes
3 x 15 x 20 kg @8
(e1RM PR = 36,70 kg)
Hammer curls
14 x 20 kg @8
10 x 20 kg @7,5
10 x 20 kg @8,5
(e1RM PR = 36,70 kg)
* Den skal være tungere næste uge.
BW: 114,4 kg
Deadlift w/ belt
3 x 192,5 kg @8,5
1 x 202,5 kg @8
2 x 3 x 192,5 kg @8,5
(1RM PR = 260 kg)
Press w/ belt
3 x 75 kg @8
1 x 80 kg @8
2 x 3 x 75 kg @8,5
(e1RM PR = 110,81 kg)
Bulgarian split squat
12 x 30 kg @7
12 x 32,5 kg @8
12 x 35 kg @9 (e1RM PR) *
(e1RM PR = 53,60 kg)
DB flyes
3 x 15 x 20 kg @8
(e1RM PR = 36,70 kg)
Hammer curls
14 x 20 kg @8
10 x 20 kg @7,5
10 x 20 kg @8,5
(e1RM PR = 36,70 kg)
* Den skal være tungere 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
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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