Side 37 af 37

Re: My way to get armed!

Indlæg: 13. maj 2021, 18:20
af -the gun-
01.05.21

BW: 115,6 kg

TnG bench
8 x 95 kg @6
8 x 100 kg @7
2 x 8 x 105 kg @8
(e1RM PR = 158,23 kg)

Pendlay row
8 x 105 kg @6
8 x 110 kg @7
2 x 8 x 115 kg @8
(e1RM PR = 159,12 kg)

45° incline DB bench
8 x 35 kg @6
8 x 37,5 kg @7
2 x 8 x 40 kg @8
(e1RM PR= 58,78 kg)

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

Re: My way to get armed!

Indlæg: 13. maj 2021, 18:21
af -the gun-
07.05.21

BW: 116,6 kg

Squat w/ belt
5 x 110 kg
5 x 127,5 kg
7 x 145 kg @9,5
1 x 162,5 kg
(e1RM PR = 206,81 kg)

Re: My way to get armed!

Indlæg: 13. maj 2021, 18:22
af -the gun-
09.05.21

BW: 116,9 kg

2" deficit deadlift
8 x 170 kg @7
8 x 177,5 kg @8
8 x 187,5 kg @9 (e1RM PR)
(e1RM PR = 246,06 kg)

Front squat
8 x 85 kg @6
8 x 90 kg @7
8 x 95 kg @8 (e1RM PR)
(e1RM PR = 128,55 kg)

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

Single leg deficit calf raises
12 x BW @7
2 x 12 x BW @9,5

Re: My way to get armed!

Indlæg: 13. maj 2021, 18:22
af -the gun-
10.05.21

BW: 117,2 kg

Press w/ belt
8 x 65 kg @7
8 x 67,5 kg @8
8 x 70 kg @8,5
(e1RM PR = 110,81 kg)

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

TnG bench
8 x 100 kg @6,5
8 x 105 kg @7,5
8 x 110 kg @9
(e1RM PR = 158,23 kg)

Cable rows
2 x 12 x 104 kg @8,5 (e1RM PR)
12 x 104 kg @9,5
(e1RM PR = 162,5 kg)

Re: My way to get armed!

Indlæg: 13. maj 2021, 18:23
af -the gun-
13.05.21

BW: 116,1 kg

1ct paused bench w/ belt
8 x 95 kg @6,5
8 x 102,5 kg @7,5
8 x 110 kg @9
(1RM PR = 147,5 kg)

Single arm DB rows
3 x 8 x 65 kg @7
(e1RM PR = 96,33 kg)

45° incline DB bench
8 x 37,5 kg @6,5
8 x 40 kg @7,5
8 x 42,5 kg @8,5
(e1RM PR = 58,78 kg)

Single arm cable pulldowns
8 x 40 kg @7
8 x 42,5 kg @8
8 x 45 kg @9 (e1RM PR)
(e1RM PR = 59,06 kg)