Side 23 af 37

Re: My way to get armed!

Indlæg: 10. sep 2019, 18:28
af -the gun-
Hypertrophy II - Week 2

09.09.19

BW: 114,5 kg

HBBS w/ belt
8 x 100 kg @6
8 x 105 kg @7
2 x 8 x 110 kg @8
(e1RM PR = 150,92 kg)

Press w/ belt
8 x 57,5 kg @6
8 x 60 kg @7
8 x 62,5 kg @8
8 x 62,5 kg @8,5
(e1RM PR = 110,81 kg)

Decline bench
13 x 95 kg (AMRAP) (e1RM PR)
2 x 12 x 85 kg
(e1RM PR = 145,48 kg)

DB lateral raises
15 x 12,5 kg @8,5 (e1RM PR)
14 x 12,5 kg @9
(e1RM PR = 22,36 kg)

Re: My way to get armed!

Indlæg: 10. sep 2019, 18:29
af -the gun-
10.09.19

BW: 114,3 kg

Sumo deadlift w/ belt
8 x 132,5 kg @6
8 x 140 kg @7
2 x 8 x 147,5 kg @8
(e1RM PR = 227 kg)

TnG bench w/ belt
8 x 87,5 kg @6
8 x 92,5 kg @7
2 x 8 x 97,5 kg @8
(e1RM PR = 158,23 kg)

Belt squat
12 x 67,5 kg @6
12 x 70 kg @7
2 x 12 x 72,5 kg @8 (e1RM PR)
(e1RM PR = 115,81 kg)

Bulgarian split squat
2 x 12 x 20 kg @8 (e1RM PR)
(e1RM PR = 31,95 kg)

Re: My way to get armed!

Indlæg: 11. sep 2019, 19:10
af -the gun-
11.09.19

BW: 113,7 kg

• 12-20 @8 x 2 sets upper back work

• 7 min ab work AMRAP

• 12-15 @8 x 2 sets triceps pushdowns

• 12-15 @8 x 2 sets biceps curls

Re: My way to get armed!

Indlæg: 13. sep 2019, 19:30
af -the gun-
12.09.19

BW: 115,3 kg

Front squat
8 x 70 kg @6
8 x 72,5 kg @7
2 x 8 x 75 kg @8 (e1RM PR)
(e1RM PR = 101,49 kg)

Incline TnG bench
10 x 67,5 kg @7
10 x 70 kg @8
10 x 72,5 kg @9
10 x 70 kg @8,5
(e1RM PR = 115,02 kg)

Close-grip bench
12 x 85 kg (AMRAP)
2 x 12 x 77,5 kg
(e1RM PR = 148,15 kg)

DB flyes
13 x 20 kg @8
12 x 20 kg @8
(e1RM PR = 33,39 kg)

Re: My way to get armed!

Indlæg: 13. sep 2019, 19:31
af -the gun-
13.09.19

BW: 115,3 kg

Rack pull, mid shin
8 x 145 kg @6
8 x 152,5 kg @7
2 x 8 x 160 kg @8
(e1RM PR = 237,54 kg)

Pin bench
10 x 82,5 kg @7
10 x 87,5 kg @8
10 x 92,5 kg @9
10 x 87,5 kg @8,5
(e1RM PR = 148,59 kg)

RDL
12 x 117,5 kg @6
12 x 122,5 kg @7
2 x 12 x 127,5 kg @8
(e1RM PR = 206,74 kg)

DB row
2 x 15 x 52,5 kg @8 (e1RM PR)
(e1RM PR = 96,33 kg)

• 25 min steady state @6

Re: My way to get armed!

Indlæg: 14. sep 2019, 08:50
af -the gun-
14.09.19

BW: 114,8 kg

• 25 min steady state @6

• 12-20 @8 x 2 sets upper back work

• 7 min ab work AMRAP

• 12-15 @8 x 2 sets triceps pushdowns

• 12-15 @8 x 2 sets biceps curls

Re: My way to get armed!

Indlæg: 18. sep 2019, 17:18
af -the gun-
Hypertrophy II - Week 3

16.09.19

BW: 116,3 kg

HBBS w/ belt
8 x 102,5 kg @6
8 x 107,5 kg @7
3 x 8 x 112,5 kg @8 (e1RM PR)
(e1RM PR = 152,23 kg)

Press w/ belt
8 x 57,5 kg @6
8 x 60 kg @7
3 x 8 x 62,5 kg @8
(e1RM PR = 110,81 kg)

Decline bench
11 x 102,5 kg (AMRAP)
2 x 12 x 92,5 kg
(e1RM PR = 145,48 kg)

DB lateral raises
16 x 12,5 kg @8,5 (e1RM PR)
14 x 12,5 kg @8
(e1RM PR = 23,50 kg)

Re: My way to get armed!

Indlæg: 18. sep 2019, 17:19
af -the gun-
17.09.19

BW: 115,6 kg

Sumo deadlift w/ belt
8 x 137,5 kg @6
8 x 145 kg @7
3 x 8 x 152,5 kg @8
(e1RM PR = 227 kg)

TnG bench w/ belt
8 x 90 kg @6
8 x 95 kg @7
3 x 8 x 100 kg @8
(e1RM PR = 158,23 kg)

Belt squat
12 x 70 kg @6 (e1RM PR)
12 x 72,5 kg @7
2 x 12 x 75 kg @8
(e1RM PR = 122,38 kg)

Bulgarian split squat
2 x 12 x 25 kg @8 (e1RM PR)
(e1RM PR = 39,94 kg)

Re: My way to get armed!

Indlæg: 18. sep 2019, 17:20
af -the gun-
18.09.19

BW: 115,3 kg

• 25 min steady state @6

• 12-20 @8 x 2 sets upper back work

• 8 min ab work AMRAP

• 12-15 @8 x 2 sets triceps pushdowns

• 12-15 @8 x 2 sets biceps curls

Re: My way to get armed!

Indlæg: 19. sep 2019, 19:03
af -the gun-
19.09.19

BW: 115,3 kg

Front squat
8 x 72,5 kg @6
8 x 75 kg @7
3 x 8 x 80 kg @8 (e1RM PR)
(e1RM PR = 108,25 kg)

Incline TnG bench
10 x 67,5 kg @7
10 x 70 kg @8
10 x 72,5 kg @9
10 x 70 kg @8,5
(e1RM PR = 115,02 kg)

Close-grip bench
13 x 85 kg (AMRAP)
2 x 12 x 77,5 kg
(e1RM PR = 148,15 kg)

DB flyes
15 x 20 kg @8 (e1RM PR)
13 x 20 kg @8
(e1RM PR = 36,70 kg)

Re: My way to get armed!

Indlæg: 20. sep 2019, 20:18
af -the gun-
20.09.19

BW: 114,9 kg

Rack pull, mid shin
8 x 145 kg @6
8 x 152,5 kg @7
3 x 8 x 160 kg @8
(e1RM PR = 237,54 kg)

Pin bench
10 x 82,5 kg @7
10 x 87,5 kg @8
10 x 92,5 kg @9
10 x 87,5 kg @8,5
(e1RM PR = 148,59 kg)

RDL
12 x 117,5 kg @6
12 x 122,5 kg @7
2 x 12 x 127,5 kg @8
(e1RM PR = 206,74 kg)

DB row
2 x 14 x 55 kg @8
(e1RM PR = 96,33 kg)

Re: My way to get armed!

Indlæg: 22. sep 2019, 07:40
af -the gun-
21.09.19

BW: 115,5 kg

• 20 sec sprint every 2 min x 14 min

• 12-20 @8 x 2 sets upper back work

• 8 min ab work AMRAP

• 12-15 @8 x 2 sets triceps pushdowns

• 12-15 @8 x 2 sets biceps curls

Re: My way to get armed!

Indlæg: 23. sep 2019, 19:04
af -the gun-
Hypertrophy II - Week 4

23.09.19

BW: 115,5 kg

HBBS w/ belt
8 x 105 kg @6
8 x 110 kg @7
2 x 8 x 115 kg @8 (e1RM PR)
8 x 115 kg @8,5
(e1RM PR = 155,62 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 @8,5
8 x 65 kg @9,5
(e1RM PR = 110,81 kg)

Decline bench
11 x 102,5 kg (AMRAP)
2 x 12 x 92,5 kg
11 x 92,5 kg
(e1RM PR = 145,48 kg)

DB lateral raises
13 x 15 kg @8 (e1RM PR)
2 x 12 x 15 kg @8,5
(e1RM PR = 25,04 kg)

Re: My way to get armed!

Indlæg: 24. sep 2019, 18:17
af -the gun-
24.09.19

BW: 114,7 kg

Sumo deadlift w/ belt
8 x 142,5 kg @6
8 x 150 kg @7
3 x 8 x 157,5 kg @8 *
(e1RM PR = 227 kg)

TnG bench w/ belt
8 x 97,5 kg @7
8 x 102,5 kg @8,5
8 x 107,5 kg @10
8 x 100 kg @8,5
8 x 100 kg @9,5
(e1RM PR = 158,23 kg)

Belt squat
12 x 72,5 kg @6
12 x 75 kg @7
3 x 12 x 80 kg @8 (e1RM PR)
(e1RM PR = 127,80 kg)

Bulgarian split squat
3 x 12 x 25 kg @8
(e1RM PR = 39,94 kg)

* Note: Gå efter e1RM PR i næste uge.

Re: My way to get armed!

Indlæg: 26. sep 2019, 18:40
af -the gun-
25.09.19

• 25 min steady state @6

• 12-20 @8 x 3 sets upper back work

• 8 min ab work AMRAP

• 12-15 @8 x 3 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 3 sets biceps curls

Re: My way to get armed!

Indlæg: 26. sep 2019, 18:41
af -the gun-
26.09.19

BW: 114,9 kg

Front squat
8 x 75 kg @6
8 x 80 kg @7
2 x 8 x 85 kg @8 (e1RM PR)
8 x 85 kg @8,5
(e1RM PR = 115,02 kg)



Incline TnG bench
10 x 67,5 kg @7
10 x 70 kg @8
10 x 72,5 kg @9
10 x 70 kg @8,5
10 x 70 kg @9
(e1RM PR = 115,02 kg)

Close-grip bench
10 x 85 kg (AMRAP)
3 x 12 x 72,5 kg
(e1RM PR = 148,15 kg)

DB flyes
15 x 20 kg @8
2 x 15 x 20 kg @8,5
(e1RM PR = 36,70 kg)

Re: My way to get armed!

Indlæg: 27. sep 2019, 18:52
af -the gun-
27.07.19

BW: 114,9 kg

Rack pull, mid shin
8 x 150 kg @6
8 x 157,5 kg @7
3 x 8 x 165 kg @8
(e1RM PR = 237,54 kg)

Pin bench
10 x 82,5 kg @7
10 x 87,5 kg @8
10 x 92,5 kg @9
2 x 10 x 87,5 kg @8,5
(e1RM PR = 148,59 kg)

RDL
12 x 117,5 kg @6
12 x 122,5 kg @7
3 x 12 x 127,5 kg @8
(e1RM PR = 206,74 kg)

DB row
2 x 12 x 56 kg @8
12 x 56 kg @8,5
(e1RM PR = 96,33 kg)

Re: My way to get armed!

Indlæg: 28. sep 2019, 10:43
af -the gun-
28.09.19

BW: 114,9 kg

• 20 sec sprint every 2 min x 14 min

• 12-20 @8 x 3 sets upper back work

• 8 min ab work AMRAP

• 12-15 @8 x 3 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 3 sets biceps curls

Re: My way to get armed!

Indlæg: 29. sep 2019, 17:53
af -the gun-
Hypertrophy II - Week 5

29.09.19

Jeg har startet træningsugen en dag før, da jeg har et ret stramt dagsprogram i morgen.

BW: 116,3 kg (Kage og lækker middag i går hos et vennepar :wink:)

HBBS w/ belt
8 x 110 kg @7
8 x 115 kg @8
8 x 120 kg @9 (e1RM PR)
2 x 8 x 110 kg @7,5
8 x 110 kg @8
(e1RM PR = 157,48 kg)

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

Decline bench
11 x 102,5 kg (AMRAP)
3 x 12 x 92,5 kg
(e1RM PR = 145,48 kg)

DB lateral raises
13 x 15 kg @8
2 x 12 x 15 kg @8
(e1RM PR = 25,04 kg)

Re: My way to get armed!

Indlæg: 2. okt 2019, 18:48
af -the gun-
02.10.19

BW: 114,2 kg

Sumo deadlift w/ belt
8 x 152,5 kg @7
8 x 160 kg @8
8 x 167,5 kg @9
3 x 8 x 155 kg @7,5
(e1RM PR = 227 kg)

TnG bench w/ belt
8 x 95 kg @7
8 x 100 kg @8
8 x 105 kg @9
3 x 8 x 100 kg @8
(e1RM PR = 158,23 kg)

Belt squat
12 x 72,5 kg @6
12 x 75 kg @7
3 x 12 x 80 kg @8
(e1RM PR = 127,80 kg)

Bulgarian split squat
3 x 12 x 25 kg @8
(e1RM PR = 39,94 kg)

Re: My way to get armed!

Indlæg: 7. okt 2019, 18:59
af -the gun-
03.10.19

• 30 min steady state @6

• 12-20 @8 x 3 sets upper back work

• 9 min ab work AMRAP

• 12-15 @8 x 3 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 3 sets biceps curls

Re: My way to get armed!

Indlæg: 7. okt 2019, 19:01
af -the gun-
04.10.19

BW: 114,2 kg

Front squat
8 x 80 kg @7
8 x 85 kg @8
7 x 90 kg @10 *
8 x 82,5 kg @9 **
(e1RM PR = 115,02 kg)

Incline TnG bench
10 x 67,5 kg @7
10 x 70 kg @8
10 x 72,5 kg @9
10 x 70 kg @8,5
10 x 70 kg @9
(e1RM PR = 115,02 kg)

Close-grip bench
11 x 85 kg (AMRAP)
2 x 12 x 77,5 kg
11 x 77,5 kg
(e1RM PR = 148,15 kg)

DB flyes
3 x 12 x 22,5 kg @8
(e1RM PR = 36,70 kg)

* Jeg kunne ikke holde stangen længere, så tabte den ud af hænderne. Jeg faldt mere og mere sammen i overkroppen for hver af de sidste 2-3 reps.

** Fatigued!

Re: My way to get armed!

Indlæg: 7. okt 2019, 19:02
af -the gun-
05.10.19

BW: 115,2 kg

Rack pull, mid shin
8 x 157,5 kg @7
8 x 165 kg @8
8 x 172,5 kg @9
3 x 8 x 157,5 kg @7,5
(e1RM PR = 237,54 kg)

Pin bench
10 x 87,5 kg @7
10 x 92,5 kg @8
10 x 97,5 kg @9,5
2 x 10 x 92,5 kg @9
(e1RM PR = 148,59 kg)

RDL
12 x 117,5 kg @6
12 x 122,5 kg @7
2 x 12 x 127,5 kg @8
12 x 127,5 kg @8,5
(e1RM PR = 206,74 kg)

DB row
2 x 12 x 56 kg @8
12 x 56 kg @8,5
(e1RM PR = 96,33 kg)

Re: My way to get armed!

Indlæg: 7. okt 2019, 19:03
af -the gun-
06.10.19

BW: 114,5 kg

• 12-20 @8 x 3 sets upper back work

• 9 min ab work AMRAP

• 12-15 @8 x 3 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 3 sets biceps curls

Re: My way to get armed!

Indlæg: 7. okt 2019, 19:04
af -the gun-
Hypertrophy II - Week 6

07.10.19

BW: 115,3 kg

Squat w/ belt
8 x 122,5 kg @7
8 x 127,5 kg @8
8 x 135 kg @9
(e1RM PR = 206,81 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 press (seated)
8 x 25 kg (AMRAP) (e1RM PR)
2 x 12 x 20 kg
(e1RM PR = 31,81 kg)

Facepulls
2 x 15 x 27,5 kg @8 (e1RM PR)
(e1RM PR = 50,46 kg)

• 20 sec sprint every 2 min x 18 min

Re: My way to get armed!

Indlæg: 25. okt 2019, 16:42
af -the gun-
10.10.19

BW: 114,6 kg

• 30 min steady state @6

• 12-20 @8 x 3 sets upper back work

• 9 min ab work AMRAP

• 12-15 @8 x 3 sets triceps pushdowns

• 12-15 @8 x 3 sets biceps curls

Re: My way to get armed!

Indlæg: 25. okt 2019, 16:43
af -the gun-
13.10.19

Deadlift w/ belt
8 x 160 kg @7
8 x 167,5 kg @8
8 x 175 kg @9
(1RM PR = 260 kg)

1ct paused bench w/ belt
8 x 90 kg @7
8 x 95 kg @8
8 x 100 kg @9
(e1RM PR = 146,42 kg)

Leg press
12 x 200 kg @7
12 x 210 kg @8
12 x 220 kg @9 (e1RM PR)
(e1RM PR = 336,91 kg)

Leg curls
2 x 12 x 15 kg @8 (e1RM PR)
(e1RM PR = 23,96 kg)

Re: My way to get armed!

Indlæg: 25. okt 2019, 17:10
af -the gun-
14.10.19

BW: 114,3 kg

2ct paused squat
8 x 100 kg @7
8 x 105 kg @8,5
8 x 107,5 kg @9
(e1RM PR = 163,60 kg)

Low incline TnG bench
10 x 75 kg @7
10 x 80 kg @8,5
10 x 82,5 kg @9 (e1RM PR)
(e1RM PR = 116,69 kg)

Floor press *
12 x 80 kg (AMRAP)
2 x 12 x 72,5 kg
(e1RM PR = 143,71 kg)

Incline DB flyes
2 x 12 x 17,5 kg @8 (e1RM PR)
(e1RM PR = 27,96 kg)

* Den øvelse vælger jeg ikke i næste uge.

Re: My way to get armed!

Indlæg: 25. okt 2019, 17:11
af -the gun-
16.10.19

BW: 114,8 kg

2" deficit SLDL
8 x 125 kg @7
8 x 132,5 kg @8
8 x 140 kg @9 (e1RM PR)
(e1RM PR = 183,73 kg)

2ct paused bench
10 x 80 kg @7
10 x 85 kg @8,5
10 x 90 kg @9,5
(e1RM PR = 140,98 kg)

Hip thrusters
12 x 125 kg @7
12 x 132,5 kg @8
12 x 140 kg @9 (e1RM PR)
(e1RM PR = 214,40 kg)

Chest-supported rows
2 x 13 x 30 kg @8 (e1RM PR)
(e1RM PR = 50,08 kg)

Re: My way to get armed!

Indlæg: 25. okt 2019, 17:12
af -the gun-
20.10.19

BW: 115,3 kg

• 20 sec sprint every 2 min x 18 min

• 12-20 @8 x 3 sets upper back work

• 9 min ab work AMRAP

• 12-15 @8 x 3 sets triceps pushdowns

• 12-15 @8 x 3 sets biceps curls