Side 7 af 14
Re: Get lean or go home
:
26. mar 2018, 17:45
af RappY
Flat Bb bench Press (120 sec rest)
5x3x87,5
1x11x70(AMQRAP -20%)
Dips assisted (60 sec rest)
3x10x45
2x10x50 (sidste rep i begge sæt var virkelig på kanten til failure)
DB flyes flat (60 sec rest)
4x10x12
French Press (30 sec rest)
5x10x20
Seated shoulder Press (60 sec rest)
1x9x20
2x8x20
Lateral raises (15 sec rest)
5x10x6
AB wheel
3x10
Planke 2min
10min ankelstræk
Re: Get lean or go home
:
29. mar 2018, 12:44
af RappY
I går
Conventionel dødløft (90-120 sec rest)
1x8x70
4x3x120
1x3x130
1x12x105 (AMQRAP -20%)
Ingen straps..
Chin ups (60 sec rest)
1x9x45
1x8x45
1x8x45 (sidste rep fail)
Chest Supported rows (60 sec rest)
3x11x20
Shrugs (30 sec rest)
5x10x22
Reverse cable flyes (15 sec rest)
3x10x10
2x10x7,5
Standing BB curls (30 sec rest)
5x10x25
10 minutters ankelstræk
Re: Get lean or go home
:
29. mar 2018, 20:15
af RappY
Back squat (90-120 sec rest)
1x3x100
3x3x120
2x3x110
1x10x95 (AMQRAP -20%)
BB good mornings (60 sec rest)
1x9x40
2x8x40
Leg Press (30 sec rest)
1x10x140
2x10x160
Hip thrusters (30 sec rest)
2x10x55
3x10x50
Leg extension (30 sec rest)
1x11x50
1x10x50
3x10x55
Calf raise (15 sec rest)
5x10x65
Lidt smidighed og ankelstræk
Re: Get lean or go home
:
31. mar 2018, 14:28
af RappY
DB incline bench Press (90-120 sec rest)
2x3x32
3x3x34
1x12x26 (AMQRAP -20%)
Military Press (60 sec rest)
1x9x27,5
2x8x27,5
Close grip bench Press (60 sec rest)
3x10x35
Triceps pushdown (30 sec rest)
3x10x27,5
2x10x25
Peck deck (30 sec rest)
5x10x54
Front raise (15 sec rest)
2x10x8
3x10x7
Weighted AB crush (60 sec rest)
6x10x50
Følte ikke lige kontakten i de to første sæt, så tog et ekstra.
10min ankelstræk med elastik
Re: Get lean or go home
:
1. apr 2018, 14:15
af RappY
Rack pulls (90-120 sec rest)
2x3x130 + kæder
3x3x120 + kæder
1x20x95 + kæder (AMQRAP -20%)
Pull ups assist smal greb (60 sec rest)
3x10x60
Seated row (60 sec rest)
3x10x50
Chest Supported rear laterals (60 sec rest)
3x11x6
1x11x8
1x15x7
DB bicep curls (30 sec rest)
5x10x12
10min ankelstræk med elastik
Seated reverse fly (15 sec rest)
4x10x34
1x15x27
Re: Get lean or go home
:
3. apr 2018, 17:09
af RappY
Romanian deadlift m. Straps (90-120 sec rest)
5x3x140
1x15x112,5 (AMQRAP -20%)
Bulgarian split squat (60 sec rest)
1x9x48 (24 i hver hånd)
2x24
Kør lidt lavere vægt næste gang
Lounges (30 sec rest)
1x10x24 (12 i hver hånd)
1x10x40 (20 i hver hånd)
3x10x36 (18 i hver hånd)
1x26x20 (sæk)
1x15x20 (sæk)
Calf raise angled
5x10x170
Leg curl
5x10x40 + top skive
10min ankelstræk
Re: Get lean or go home
:
4. apr 2018, 17:16
af RappY
Flat bb bench Press (90-120 sec rest)
5x3x90
1x12x70 (AMQRAP -20%)
Dips assisted (60 sec rest)
3x10x45
2x10x45
DB flyes flat (60 sec rest)
4x10x14
Seated shoulder Press (60 sec rest)
1x9x20
2x8x20
French Press (30 sec rest)
1x15x17
4x12x17
Lateral raises (15 sec rest)
5x10x6
Leg raise flat bench
4x10
Re: Get lean or go home
:
6. apr 2018, 16:26
af RappY
Conventionel dødløft
1x8x70
1x3x100 + kæder
3x3x120 + kæder
1x3x130 + kæder
1x10x105 + kæder (AMQRAP -20%)
Kør 130 med kæder næste gang
Pull ups assist smalt greb (60 sec rest)
1x9x60
1x8x60
1x8x55
Chest Supported rows (60 sec rest)
2x11x20
1x15x20
Øg vægt til 22kg
Shrugs (30 sec rest)
5x10x22
Reverse cable flyes (15 sec rest)
4x10x10
1x10x7,5
Standing bb curls
5x10x27
Re: Get lean or go home
:
8. apr 2018, 15:05
af RappY
DB incline bench Press (120 sec rest)
3x3x36
BB incline bench press (120 sec rest)
1x3x70
1x3x75
1x11x60 (AMQRAP -20%)
Ville egentlig have kørt rent Barbell bænkpres, men der var lige optaget.
Seated Smith machine shoulderpress (60 sec rest)
1x9x30
2x8x30
10min Skide pause
Close grip bench Press (60 sec rest)
3x10x35
Peck deck (30 sec rest)
1x10x54
3x10x61 (sidste sæt lidt failure)
1x10x54
Triceps pushdown v bar (30 sec rest)
4x10x27,5
1x10x25
Front raise (15 sec rest)
5x10x8
AB weighted crush (step raised)
1x12x35
1x10x45
4x10x50
10min ankelstræk med elastik
Re: Get lean or go home
:
8. apr 2018, 21:14
af Rapand
RappY skrev:DB incline bench Press (120 sec rest)
3x3x36
BB incline bench press (120 sec rest)
1x3x70
1x3x75
1x11x60 (AMQRAP -20%)
Ville egentlig have kørt rent Barbell bænkpres, men der var lige optaget.
Seated Smith machine shoulderpress (60 sec rest)
1x9x30
2x8x30
10min Skide pause
Close grip bench Press (60 sec rest)
3x10x35
Peck deck (30 sec rest)
1x10x54
3x10x61 (sidste sæt lidt failure)
1x10x54
Triceps pushdown v bar (30 sec rest)
4x10x27,5
1x10x25
Front raise (15 sec rest)
5x10x8
AB weighted crush (step raised)
1x12x35
1x10x45
4x10x50
10min ankelstræk med elastik
hahahah ski PAUS ven:) godt du logger IGEN <3 GO TRÆNING
Re: Get lean or go home
:
10. apr 2018, 20:58
af RappY
Rack pulls m. Straps (120 sec rest)
5x3x130 + kæder
1x20x105 + kæder
Pull ups assist smal greb (60 sec rest)
3x10x55
Chest Supported rear laterals (60 sec rest)
2x11x8
2x10x8
1x12x8
Seated row (60 sec rest)
3x10x50
Seated reverse flyes (15 sec rest)
4x10x34
2x10x27
DB bicep curls (30 sec rest)
5x10x12
Re: Get lean or go home
:
10. apr 2018, 21:00
af RappY
Rapand skrev:hahahah ski PAUS ven:) godt du logger IGEN <3 GO TRÆNING
Ja når man ska’, så ska man
Re: Get lean or go home
:
11. apr 2018, 17:10
af RappY
Romanian deadlift m. Straps
6x3x140
1x15x115 (AMQRAP -20%)
Lounges m. Sæk
2x20x16
Bulgarian split squat
1x9x24
3x8x24
Hip thrusters
4x10x40
Calf raise
5x10x50
Bænkpres
1x17x60
Skal lige i sommerhus de næste par dage, så bare et hurtigt sæt til bryst
Det hele blev taget lidt med ro i dag, da jeg har et knæ der driller lidt
Re: Get lean or go home
:
14. apr 2018, 09:29
af RappY
Flat bb bench Press (120 sec rest)
5x3x92,5
1x10x75 (AMQRAP -20%)
Dips assisted (60 sec rest)
4x10x45
DB flyes flat (60 sec rest)
4x10x16
Seated shoulder Press (60 sec rest)
1x9x20
2x8x20
Øg reps med 1 i hvert sæt næste gang
French press (30 sec rest)
2x10x25
3x10x23
Lateral raises (15 sec rest)
5x10x7
Leg raises
4x10
Re: Get lean or go home
:
14. apr 2018, 12:58
af RappY
Conventionel dødløft uden udstyr
1x3x100
5x3x140
1x12x110 (AMQRAP -20%)
Pull ups assist smal greb (60 sec rest)
1x9x55
2x8x55
Chest Supported rows (60 sec rest)
2x10x22
1x12x22
Shrugs BB (30 sec rest)
5x10x40
Reverse cable flyes
2x10x10
Bent over machine
1x10x20
2x10x30
Standing bb curls
5x10x26,2
Re: Get lean or go home
:
16. apr 2018, 17:35
af RappY
Back squat (120 sec rest)
2x8x80
2x5x100
1x15x60
Good mornings (60 sec rest)
1x9x42,5
1x8x42,5
1x9x42,5
Benpres (30 sec rest)
3x12x120
Leg curls (30 sec rest)
5x10x40 + top skive
Hip thrusters (30 sec rest)
5x10x55
Calf raises (15 sec rest)
1x10x100
4x10x140
Re: Get lean or go home
:
17. apr 2018, 18:11
af RappY
DB incline bench Press (120 sec rest)
3x3x36
BB incline bench Press (120 sec rest)
2x3x75
1x12x60 (AMQRAP -20%)
Push press (60 sec rest)
1x9x30
2x8x30
Close grip bench Press (60 sec rest)
3x10x37,5
Front raise (15 sec rest)
5x10x8
Triceps pushdown (30 sec rest)
5x10x27,5
Peck deck (30 sec rest)
5x10x61
AB crunch weighted
1x10x45
1x15x45
1x10x50
2x15x50
Re: Get lean or go home
:
23. apr 2018, 15:35
af RappY
Rack pulls (120 sec rest)
2x3x140 + kæder
3x3x150 + kæder
1x15x120 + kæder
Pull downs (60 sec rest)
1x10x55 (short grip)
2x10x55 (wide grip)
Seated row
3x10x55
Chest Supported rear laterals (60 sec rest)
4x10x9
1x15x8
Seated reverse flyes
1x10x34
DB bicep curls (30 sec rest)
2x10x14
3x10x12
Seated reverse flyes
3x10x34
1x10x27
1x10x27
Re: Get lean or go home
:
23. apr 2018, 17:23
af RappY
BB flat bench Press (120 sec rest)
1x2x95
4x3x90
1x10x72,5 (AMQRAP -20%)
Lidt for meget druktur i Budapest har sat sit præg
Dips assisted (60 sec rest)
4x10x45
DB flyes flat bench (60 sec rest)
4x10x16
Seated shoulder Press (60 sec rest)
1x9x20
1x8x20
1x7x20
1x5x12
1x11x12
French Press (30 sec rest)
3x10x24
2x10x21
Lateral raises
5x10x7
Leg raises
4x10
Re: Get lean or go home
:
25. apr 2018, 17:34
af RappY
Conventionel dødløft m. Straps (120 sec rest)
1x10x60
1x3x150
1x3x155
2x3x160
1x3x150
1x12x120 (AMQRAP -20%)
Pull ups assist (60 sec rest)
1x9x55
2x8x55
Chest Supported rows (60 sec rest)
2x10x22
1x12x22
Shrugs bb (30 sec rest)
1x10x40
4x10x45
Seated row machine (15 sec rest)
6x10x40
Standing bb curls (30 sec rest)
5x10x26,2
Re: Get lean or go home
:
26. apr 2018, 17:14
af RappY
Back squat (120 sec rest)
1x8x80
4x5x100
1x12x80 (AMQRAP -20%)
Good mornings (60 sec rest)
1x9x40
1x8x45
1x8x40
Leg Press (60 sec rest)
3x10x130
Hip thrusters (30 sec rest)
5x10x55
Leg curls (30 sec rest)
4x10x47
1x10x40 + top skive
Rotary Calf (15 sec rest)
1x10x40
2x15x45
2x15x40
Re: Get lean or go home
:
27. apr 2018, 11:13
af RappY
BB incline bench Press (120 sec rest)
4x3x75
1x4x75
1x12x60 (AMQRAP -20%)
Push Press (60 sec rest)
1x9x30
2x8x30
BB close bench Press (60 sec rest)
3x10x37,5
Peck deck (30 sec rest)
5x10x61 (sidste sæt var rimelig failure)
Front raise (15 sec rest)
5x10x8
Triceps pushdown (30 sec rest)
3x10x27,5
2x10x25
AB side crunches
3x10x20 (hver side)
AB crunch decline
1x10
1x10 (double decline)
Re: Get lean or go home
:
28. apr 2018, 12:18
af RappY
Rack pulls m. Straps
1x3x120 + kæder
1x2x150 + kæder
2x3x140 + kæder
1x3x130 + kæder
1x15x105 (AMQRAP -20%)
Var sku nødt til at stoppe 150 kg løftet, føltes ikke som om ryggen var helt med, helt klart manglende restitution
Pull downs lat focus (60 sec rest)
3x10x55
Seated row (60 sec rest)
3x10x55
Chest Supported rear laterals (30 sec rest)
5x10x9
DB bicep curls (30 sec rest)
5x10x14
Seated reverse flyes
5x10x34
Re: Get lean or go home
:
1. maj 2018, 16:29
af RappY
Fra i går
Deloader 60% de kommende 7 dage og derefter 7 dage med 40%.
Romanian deadlift
4x6x60
Lounges m. Sæk
4x10x16
Bulgarian split squat
1x9x24
2x8x24
Leg curls
2x10x27
1x10x40
2x10x34
Rotary Calf
1x15x15
3x10x20
Re: Get lean or go home
:
1. maj 2018, 16:40
af RappY
60% deload Day 2
Flat bench Press
5x10x40
Dips assisted
4x10x70
DB flyes
4x10x10
Seated shoulder Press
3x10x10
French Press
5x10x15
Lateral raises
5x10x4
AB crunch flat
3x10
Re: Get lean or go home
:
4. maj 2018, 15:04
af RappY
I går
60% deload
Conventionel dødløft
5x5x60
Pull ups assist
1x9x80
2x8x80
Chest Supported rows
3x10x9
Shrugs bb
5x10x27
Seated row
5x10x30
BB curls
5x10x10,5
Re: Get lean or go home
:
4. maj 2018, 16:11
af RappY
Zizzy squats
5x10
Good mornings
1x9x20
2x8x20
Leg presses
3x10x60
Leg curls
5x10x20
Rotary calf
5x15x20
Hip thrusters
5x10x25
Re: Get lean or go home
:
6. maj 2018, 12:05
af RappY
Deload 60%
Incline bench Press DB
5x5x14
Push Press
1x9x20
2x8x20
BB Close bench Press
3x10x20
Front raise
5x10x5
Peck deck
5x10x27
AB crunches decline max
3x10
Triceps pulldowns
5x10x12,5
Re: Get lean or go home
:
9. maj 2018, 19:23
af RappY
Deload 60%
Rack pulls
5x5x80
Pull downs
3x10x25
Seated row
3x10x25
Chest Supported rear laterals
5x10x4
DB bicep curls
5x10x6
Reverse seated flyes
Re: Get lean or go home
:
9. maj 2018, 19:23
af RappY
Romanian deadlift
5x5x60
Lounges
3x10x20 (sæk)
Outer Abductor machine
3x10x80
Inner abductor machine
3x10x70
Prone leg curl
5x10x27
Rotary Calf
5x10x20
Kørte lige lidt knæ skåneøvelser