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)
Re: My way to get armed!
: 8. mar 2021, 16:18
af -the gun-
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
Re: My way to get armed!
: 14. mar 2021, 16:09
af -the gun-
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.
Re: My way to get armed!
: 14. mar 2021, 16:15
af -the gun-
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
Re: My way to get armed!
: 14. mar 2021, 16:16
af -the gun-
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
Re: My way to get armed!
: 16. mar 2021, 19:13
af -the gun-
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
Re: My way to get armed!
: 19. mar 2021, 18:49
af -the gun-
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
Re: My way to get armed!
: 20. mar 2021, 12:42
af -the gun-
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
Re: My way to get armed!
: 21. mar 2021, 19:40
af -the gun-
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
Re: My way to get armed!
: 23. mar 2021, 19:44
af -the gun-
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)
Re: My way to get armed!
: 28. mar 2021, 07:56
af -the gun-
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.
Re: My way to get armed!
: 6. apr 2021, 18:04
af -the gun-
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
Re: My way to get armed!
: 6. apr 2021, 18:05
af -the gun-
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
Re: My way to get armed!
: 6. apr 2021, 18:05
af -the gun-
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
Re: My way to get armed!
: 6. apr 2021, 18:06
af -the gun-
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
Re: My way to get armed!
: 6. apr 2021, 18:07
af -the gun-
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
Re: My way to get armed!
: 6. apr 2021, 18:07
af -the gun-
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
Re: My way to get armed!
: 7. apr 2021, 16:00
af -the gun-
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
Re: My way to get armed!
: 9. apr 2021, 18:03
af -the gun-
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
Re: My way to get armed!
: 11. apr 2021, 13:24
af -the gun-
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
Re: My way to get armed!
: 13. apr 2021, 08:24
af -the gun-
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)
Re: My way to get armed!
: 14. apr 2021, 17:23
af -the gun-
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)
Re: My way to get armed!
: 16. apr 2021, 17:42
af -the gun-
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
Re: My way to get armed!
: 23. apr 2021, 15:10
af -the gun-
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)
Re: My way to get armed!
: 23. apr 2021, 15:10
af -the gun-
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
Re: My way to get armed!
: 24. apr 2021, 19:37
af -the gun-
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)
Re: My way to get armed!
: 29. apr 2021, 17:31
af -the gun-
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
Re: My way to get armed!
: 29. apr 2021, 17:31
af -the gun-
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)
Re: My way to get armed!
: 29. apr 2021, 17:33
af -the gun-
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)
Re: My way to get armed!
: 30. apr 2021, 12:29
af -the gun-
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