Side 30 af 37

Re: My way to get armed!

Indlæg: 21. aug 2020, 17:36
af -the gun-
21.08.20

BW: 113,5 kg

SSB squat
10 x 97,5 kg @6
10 x 102,5 kg @7
2 x 10 x 107,5 kg @8 (e1RM PR)
10 x 107,5 kg @8,5
(e1RM PR = 158,09 kg)

Close-grip incline bench
10 x 70 kg @6
10 x 72,5 kg @7
2 x 10 x 75 kg @8,5
10 x 75 kg @9
(e1RM PR = 113,5 kg)

DB bench
15 x 35 kg @8 (e1RM PR)
3 - 3 - 1 x 35 kg (myoreps)
(e1RM PR = 64,22 kg)

Leg curls
15 x 12,5 kg @8
13 x 15 kg @9
(e1RM PR = 28,96 kg)

Re: My way to get armed!

Indlæg: 24. aug 2020, 16:58
af -the gun-
22.08.20

BW: 113 kg

RDL (~knee level)
8 x 137,5 kg @6
8 x 145 kg @7
3 x 8 x 152,5 kg @8
(e1RM PR = 213,05 kg)

TnG bench
8 x 92,5 kg @6
8 x 97,5 kg @7
8 x 102,5 kg @8
2 x 8 x 102,5 kg @8,5
8 x 102,5 kg @9,5
(e1RM PR = 158,23 kg)

DB press
13 x 25 kg @9,5
3 - 3 - 2 x 25 kg (myoreps)
(e1RM PR = 42,29 kg)

Belt squat
12 x 90 kg @7,5 (e1RM PR)
12 x 90 kg @8
(e1RM PR = 146,82 kg)

Re: My way to get armed!

Indlæg: 24. aug 2020, 16:59
af -the gun-
Powerbuilding II - Week 5

24.08.20

BW: 114,7 kg

Squat w/ belt
6 x 130 kg @6
6 x 137,5 kg @7
4 x 6 x 145 kg @8
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
5 x 105 kg @7
5 x 110 kg @8,5
5 x 112,5 kg @9
2 x 5 x 107,5 kg @8,5
5 x 107,5 kg @9
(e1RM PR = 146,42 kg)

Pendlay row
11 x 107,5 kg @10
3 x 12 x 95 kg
(e1RM PR = 154,41 kg)

DB lateral raises
15 x 17,5 kg @8,5 (e1RM PR)
14 x 17,5 kg @8,5
(e1RM PR = 31,31 kg)

Re: My way to get armed!

Indlæg: 26. aug 2020, 18:11
af -the gun-
25.08.20

BW: 113,3 kg

• 30 min steady state @6

• 8 min upper back work AMRAP

• 8 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: 26. aug 2020, 18:12
af -the gun-
26.08.20

BW: 113,7 kg

Deadlift w/ belt
6 x 170 kg @6
6 x 177,5 kg @7
3 x 6 x 187,5 kg @8
6 x 187,5 kg @8,5
(1RM PR = 260 kg)

Press w/ belt
5 x 72,5 kg @7
5 x 75 kg @8
5 x 77,5 kg @8,5
5 x 80 kg @9,5
5 x 75 kg @8,5
5 x 75 kg @9,5
(e1RM PR = 110,81 kg)

Split squat
12 x 57,5 kg @6
12 x 60 kg @7
2 x 12 x 62,5 kg @8 (e1RM PR)
(e1RM PR = 99,84 kg)

DB flyes
12 x 26 kg @8,5
12 x 26 kg @9,5
(e1RM PR = 41,74 kg)

Re: My way to get armed!

Indlæg: 28. aug 2020, 17:44
af -the gun-
27.08.20

BW: 113,7 kg

• 30 min steady state @6

• 8 min upper back work AMRAP

• 8 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: 28. aug 2020, 17:45
af -the gun-
28.08.20

BW: 113,7 kg

SSB squat
10 x 100 kg @6
10 x 105 kg @7
10 x 110 kg @8 (e1RM PR)
2 x 10 x 110 kg @8,5
(e1RM PR = 161,76 kg)

Close-grip incline bench
10 x 70 kg @6
10 x 72,5 kg @7
3 x 10 x 75 kg @8
(e1RM PR = 113,5 kg)

DB bench
16 x 35 kg @8,5 (e1RM PR)
4 - 4 - 2 x 35 kg (myoreps)
(e1RM PR = 65,79 kg)

Leg curls
15 x 15 kg @8,5
15 x 15 kg @9,5
(e1RM PR = 28,96 kg)

Re: My way to get armed!

Indlæg: 29. aug 2020, 10:37
af -the gun-
29.08.20

BW: 113,7 kg

RDL
8 x 142,5 kg @6
8 x 150 kg @7
3 x 8 x 157,5 kg @8 (e1RM PR)
(e1RM PR = 213,13 kg)



TnG bench
8 x 92,5 kg @6
8 x 97,5 kg @7
2 x 8 x 102,5 kg @8
8 x 102,5 kg @8,5
8 x 102,5 kg @9
(e1RM PR = 158,23 kg)

DB press
14 x 25 kg @8,5 (e1RM PR)
4 - 2 x 25 kg (myoreps)
(e1RM PR = 42,66 kg)

Belt squat
12 x 95 kg @8 (e1RM PR)
12 x 95 kg @9
(e1RM PR = 151,76 kg)

• 20 sec sprint every 2 min x 20 min

Re: My way to get armed!

Indlæg: 31. aug 2020, 15:59
af -the gun-
Powerbuilding II - Week 6

31.08.20

BW: 114,4 kg

Squat w/ belt
1 x 162,5 kg @7
1 x 170 kg @8,5
5 x 155 kg @9,5
(e1RM PR = 206,81 kg)







Press w/ belt
1 x 82,5 kg @7,5
1 x 87,5 kg @9,5
4 x 80 kg @9
(e1RM PR = 110,81 kg)

Lever row
10 x 40 kg @7
10 x 42,5 kg @8
10 x 45 kg @9 (e1RM PR)
(e1RM PR = 63,65 kg)

DB flyes
15 x 25 kg @8 (e1RM PR)
15 x 25 kg @9
13 x 25 kg @8,5
(e1RM PR = 45,87 kg)

Re: My way to get armed!

Indlæg: 2. sep 2020, 17:58
af -the gun-
01.09.20

BW: 114,2 kg

• 30 min steady state @6

• 9 min upper back work AMRAP

• 9 min ab work AMRAP

• 12-15 @8 x 2 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 2 sets biceps curls

Re: My way to get armed!

Indlæg: 2. sep 2020, 17:58
af -the gun-
02.09.20

BW: 113,8 kg

Deadlift w/ belt
1 x 200 kg @7
1 x 210 kg @8
5 x 195 kg @8,5
(1RM PR = 260 kg)

1ct paused bench w/ belt
1 x 122,5 kg @7
1 x 127,5 kg @8
4 x 117,5 kg @9
(e1RM PR = 146,42 kg)

Leg press
10 x 225 kg @7
10 x 237,5 kg @8
10 x 250 kg @9 (e1RM PR)
(e1RM PR = 353,61 kg)

DB lateral raises
14 x 18 kg @8,5
14 x 18 kg @9
13 x 18 kg @9,5
(e1RM PR = 31,31 kg)

Re: My way to get armed!

Indlæg: 5. sep 2020, 12:07
af -the gun-
03.09.20

BW: 114 kg

• 9 min upper back work AMRAP

• 9 min ab work AMRAP

• 12-15 @8 x 2 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 2 sets biceps curls

Re: My way to get armed!

Indlæg: 5. sep 2020, 12:07
af -the gun-
04.09.20

BW: 114,4 kg

2ct paused squat
8 x 102,5 kg @7
8 x 107,5 kg @8
8 x 112,5 kg @9
(e1RM PR = 168 kg)

Wide-grip bench
8 x 107,5 kg @8
7 x 112,5 kg @11
8 x 107,5 kg @10
(e1RM PR = 158,23 kg)

Incline DB bench
9 x 37,5 kg @10 (e1RM PR)
2 x 12 x 30 kg
(e1RM PR = 49,21 kg)

Leg curls
15 x 15 kg @7,5
12 x 17,5 kg @9
12 x 15 kg @9,5
(e1RM PR = 28,96 kg)

Re: My way to get armed!

Indlæg: 5. sep 2020, 12:08
af -the gun-
05.09.20

BW: 113,9 kg

SLDL
6 x 157,5 kg @7
6 x 165 kg @8
6 x 172,5 kg @9
(e1RM PR = 213,13 kg)

2ct paused bench
6 x 100 kg @7
6 x 105 kg @8
6 x 110 kg @9
(e1RM PR = 140,98 kg)

Press, no belt
10 x 60 kg @10
2 x 12 x 52,5 kg
(e1RM PR = 93,09 kg)

Belt squat
12 x 95 kg @8
2 x 12 x 95 kg @8,5
(e1RM PR = 151,76 kg)

• 20 sec sprint every 2 min x 22 min

Re: My way to get armed!

Indlæg: 7. sep 2020, 16:57
af -the gun-
Powerbuilding II - Week 7

07.09.20

BW: 114,2 kg

Squat w/ belt
1 x 162,5 kg @7
1 x 170 kg @8
5 x 155 kg @9
2 x 5 x 142,5 kg @7
(e1RM PR = 206,81 kg)

Press w/ belt
1 x 82,5 kg @7
1 x 85 kg @8
4 x 80 kg @9
2 x 4 x 75 kg @7,5
(e1RM PR = 110,81 kg)

Lever row
10 x 40 kg @6
10 x 42,5 kg @7
2 x 10 x 45 kg @8 (e1RM PR)
(e1RM PR = 66,18 kg)

DB flyes
2 x 15 x 25 kg @8
12 x 25 kg @9
(e1RM PR = 45,87 kg)

Re: My way to get armed!

Indlæg: 8. sep 2020, 19:23
af -the gun-
08.09.20

BW: 113,7 kg

• 30 min steady state @6

• 9 min upper back work AMRAP

• 9 min ab work AMRAP

• 12-15 @8 x 2 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 2 sets biceps curls

Re: My way to get armed!

Indlæg: 9. sep 2020, 19:01
af -the gun-
09.09.20

BW: 113,7 kg

Deadlift w/ belt
1 x 210 kg @7
1 x 220 kg @8
5 x 200 kg @8
2 x 5 x 190 kg @7
(1RM PR = 260 kg)

1ct paused bench w/ belt
1 x 125 kg @7
1 x 132,5 kg @8,5
4 x 122,5 kg @9,5
2 x 4 x 115 kg @8,5
(e1RM PR = 146,42 kg)

Leg press
10 x 225 kg @6
10 x 237,5 kg @7
10 x 250 kg @8 (e1RM PR)
10 x 250 kg @8,5
(e1RM PR = 367,65 kg)

DB lateral raises
15 x 18 kg @8,5 (e1RM PR)
2 x 14 x 18 kg @9
(e1RM PR = 32,2 kg)

Re: My way to get armed!

Indlæg: 10. sep 2020, 19:05
af -the gun-
10.09.20

BW: 113,6 kg

• 20 sec sprint every 2 min x 22 min

• 9 min upper back work AMRAP

• 9 min ab work AMRAP

• 12-15 @8 x 2 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 2 sets biceps curls

Re: My way to get armed!

Indlæg: 11. sep 2020, 16:08
af -the gun-
11.09.20

BW: 113,6 kg

2ct paused squat
8 x 110 kg @7
8 x 115 kg @8
8 x 120 kg @9
8 x 115 kg @8,5
(e1RM PR = 168 kg)





Wide-grip bench
8 x 100 kg @7
8 x 105 kg @8
8 x 110 kg @9
8 x 105 kg @8,5
8 x 105 kg @9
(e1RM PR = 158,23 kg)

Incline DB bench
11 x 35 kg @10 (e1RM PR)
3 x 12 x 30 kg
(e1RM PR = 49,50 kg)

Leg curls
12 x 17,5 kg @8
2 x 12 x 17,5 kg @8,5
(e1RM PR = 28,96 kg)

Re: My way to get armed!

Indlæg: 12. sep 2020, 11:15
af -the gun-
12.09.20

BW: 113 kg

SLDL
6 x 165 kg @6
6 x 172,5 kg @7
3 x 6 x 180 kg @8 (e1RM PR)
(e1RM PR = 229,01 kg)





2ct paused bench
6 x 102,5 kg @7
6 x 107,5 kg @8,5
6 x 112,5 kg @10
6 x 105 kg @8,5
6 x 105 kg @9,5
(e1RM PR = 140,98 kg)

Press, no belt
13 x 57,5 kg @10
12 x 55 kg
10 x 55 kg
10 x 52,5 kg
(e1RM PR = 93,09 kg)

Belt squat
3 x 12 x 95 kg @8
(e1RM PR = 151,76 kg)

Re: My way to get armed!

Indlæg: 14. sep 2020, 19:37
af -the gun-
Powerbuilding II - Week 8

14.09.20

BW: 115,8 kg *

Squat w/ belt
1 x 162,5 kg @7
1 x 170 kg @8
5 x 155 kg @9
2 x 5 x 142,5 kg @7
(e1RM PR = 206,81 kg)





Press w/ belt
1 x 82,5 kg @7
1 x 85 kg @8,5
4 x 80 kg @9,5
3 x 4 x 75 kg @7,5
(e1RM PR = 110,81 kg)

Lever row
10 x 42,5 kg @6
10 x 45 kg @7
2 x 10 x 47,5 kg @8 (e1RM PR)
(e1RM PR = 69,85 kg)

DB flyes
15 x 22,5 kg @8
2 x 15 x 22,5 kg @8,5
(e1RM PR = 45,87 kg)

* God og hård weekend med masser af god mad og en rigelig mængde alkohol til både bryllup og konfirmation.

Re: My way to get armed!

Indlæg: 15. sep 2020, 19:24
af -the gun-
15.09.20

BW: 115,2 kg

• 30 min steady state @6

• 9 min upper back work AMRAP

• 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: 16. sep 2020, 19:18
af -the gun-
16.09.20

BW: 115,2 kg

Deadlift w/ belt
1 x 212,5 kg @7
1 x 222,5 kg @8,5
5 x 202,5 kg @8,5
5 x 192,5 kg @7
5 x 192,5 kg @7,5
(1RM PR = 260 kg)

1ct paused bench w/ belt
1 x 125 kg @7
1 x 132,5 kg @8
4 x 122,5 kg @9
4 x 115 kg @7,5
4 x 117,5 kg @8
4 x 117,5 kg @8,5
(e1RM PR = 146,42 kg)

Leg press
10 x 225 kg @6
10 x 237,5 kg @7
2 x 10 x 250 kg @8
(e1RM PR = 367,65 kg)

DB lateral raises
2 x 15 x 18 kg @8 (e1RM PR)
15 x 18 kg @9
(e1RM PR = 33,03 kg)

Re: My way to get armed!

Indlæg: 17. sep 2020, 19:55
af -the gun-
17.09.20

BW: 115,2 kg

• 20 sec sprint every 2 min x 22 min

• 9 min upper back work AMRAP

• 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: 18. sep 2020, 15:22
af -the gun-
18.09.20

BW: 115,2 kg

2ct paused squat
8 x 112,5 kg @7
8 x 117,5 kg @8
8 x 122,5 kg @9
8 x 117,5 kg @8,5
8 x 117,5 kg @9
(e1RM PR = 168 kg)



Wide-grip bench
8 x 100 kg @7
8 x 105 kg @8
8 x 110 kg @9,5
8 x 105 kg @8,5
8 x 105 kg @9
(e1RM PR = 144,36 kg)

Incline DB bench
12 x 35 kg @10 (e1RM PR)
3 x 12 x 32,5 kg
(e1RM PR = 51,47 kg)

Leg curls
2 x 12 x 17,5 kg @8
12 x 17,5 kg @8,5
(e1RM PR = 28,96 kg)

Re: My way to get armed!

Indlæg: 19. sep 2020, 17:39
af -the gun-
19.09.20

BW: 114,1 kg

SLDL
6 x 165 kg @6
6 x 172,5 kg @7
3 x 6 x 180 kg @8
(e1RM PR = 229,01 kg)

2ct paused bench
6 x 100 kg @7
6 x 105 kg @8
6 x 110 kg @9
6 x 105 kg @8,5
6 x 105 kg @9
(e1RM PR = 140,98 kg)

Press, no belt
12 x 60 kg @10
3 x 12 x 55 kg
(e1RM PR = 93,09 kg)

Belt squat
15 x 95 kg @7,5 (e1RM PR)
15 x 95 kg @8
15 x 95 kg @8,5
(e1RM PR = 178,57 kg)

Re: My way to get armed!

Indlæg: 21. sep 2020, 16:52
af -the gun-
Powerbuilding II - Week 9

21.09.20

BW: 115,3 kg

Squat w/ belt
2 x 162,5 kg @7
1 x 170 kg @7
1 x 177,5 kg @8,5 *
5 x 157,5 kg @9
3 x 5 x 145 kg @7
(e1RM PR = 206,81 kg)



Press w/ belt
1 x 82,5 kg @7
1 x 85 kg @7,5
2 x 87,5 kg @9,5
4 x 80 kg @8,5
3 x 4 x 72,5 kg @7
(e1RM PR = 110,81 kg)

Lever row
10 x 45 kg @6
10 x 47,5 @7
3 x 10 x 50 kg @8 (e1RM PR)
(e1RM PR = 73,53 kg)

DB flyes
3 x 15 x 22,5 kg @7,5
(e1RM PR = 45,87 kg)

* Jeg fik lagt vægten en my for meget på den forreste del af foden på vej op, så det føltes som om stangen begyndte at rulle op mod nakken. Jeg fik dog balancen igen, samt fandt banen og så kørte det ellers som smurt.

Re: My way to get armed!

Indlæg: 23. sep 2020, 17:48
af -the gun-
22.09.20

BW: 114,7 kg

• 30 min steady state @6

• 10 min upper back work AMRAP

• 10 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: 23. sep 2020, 17:51
af -the gun-
23.09.20

BW: 114,2 kg

Deadlift w/ belt
1 x 212,5 kg @7
1 x 222,5 kg @8,5
5 x 205 kg @9
3 x 5 x 187,5 kg @7
(1RM PR = 260 kg)





1ct paused bench w/ belt
1 x 125 kg @7
1 x 132,5 kg @8
3 x 125 kg @10
2 x 4 x 117,5 kg @8,5 *
4 x 117,5 kg @9
(e1RM PR = 146,42 kg)

Hatfield squat
10 x 120 kg @?
10 x 130 kg @6,5
3 x 10 x 140 kg @8 (e1RM PR) **
(e1RM PR = 205,88 kg)



DB lateral raises
15 x 17,5 kg @7,5
2 x 15 x 17,5 kg @8,5
(e1RM PR = 33,03 kg)

* Jeg havde lavet fuldstændig ged i den ift. de vægte jeg skulle have på i mine back off sets, men det gik først op for mig bagefter.

** Mere vægt på i næste uge, medmindre jeg tager op i HaSK og laver leg press i stedet.

Re: My way to get armed!

Indlæg: 25. sep 2020, 17:03
af -the gun-
24.09.20

BW: 114,2 kg

• 20 sec sprint every 2 min x 22 min

• 10 min upper back work AMRAP

• 10 min ab work AMRAP

• 12-15 @8 x 3 sets triceps pushdowns

SUPERSETTED WITH

• 12-15 @8 x 3 sets biceps curls