Side 10 af 14

Re: Get lean or go home

Indlæg: 16. aug 2018, 18:13
af RappY
Chin ups til failure (20 sek rest)
1x5
1x2
1x3
3x2

Seated row (45 sek rest)
4x10x55
2x8x55

Eagle rows (45 sek rest)
4x12x15
1x10x15


Incline bench Press dB 2 sek hold i bund (60 sec rest)
1x8x20
1x8x22
5x8x20

Incline flyers 2 sek hold i fuldt stræk (45 sek rest)
1x10x14
3x8x14
3x8x12

Chest Press machine tempo 4-2-4-1 (45 sek rest)
2x10x30
3x10x20
1x10x15
1x10x10

Seated calf raise (45 sek rest)
5x10x80

30 min cardio

Re: Get lean or go home

Indlæg: 20. aug 2018, 19:30
af RappY
Fredag

30 min cardio

Shoulder Press Seated (60 sek rest)
4x10x16
1x10x14
1x10x12

Lateral raise Pyramid 3 runder op 3 runder ned (60 sek rest)
1x10x5 1x10x6 2x10x7 1x10x6 1x10x5
1x10x3 1x10x4 2x10x5 1x10x4 1x10x3
1x10x2 1x10x3 2x10x4 1x10x3 1x10x2

Re: Get lean or go home

Indlæg: 20. aug 2018, 19:30
af RappY
Seated shoulder Press (60 sek rest)
6x10x16

Lateral raise Pyramid 3 runder op 3 runder ned (60 sek rest)
1x10x4 1x10x5 2x10x6 1x10x5 1x10x4
1x10x3 1x10x4 2x10x5 1x10x4 1x10x3
1x10x2 1x10x3 2x10x4 1x10x3 1x10x2

Standing push Press (45 sek rest)
2x10x25
1x8x25
1x8x20

Front raise 3 sek hold i top (45 sek rest)
4x10x5

Facepulls (45 sek rest)
1x12x5
1x12x10
2x12x12,5

Elastik til bryst biceps 3 sek hold ved bryst (45 sek rest)
4x12

Bb curls med squat stang tempo 4-1-4-1 (45 sek rest)
4x10x20

Hammer curls tempo 4-1-4-1 (45 sek rest)
1x10x12
3x10x9

Re: Get lean or go home

Indlæg: 22. aug 2018, 16:58
af RappY
Deadlift (60 sek rest)
4x10x100
1x8x100

Seated row, 2 sek hold ved bryst (45 sek rest)
3x10x45
1x10x40

Bent over row (45 sek rest)
4x10x40

One armed row (60 sek rest)
1x8x20
1x8x24
1x8x26
1x8x28

Pulldowns to chest, 2 sek hold i bund (45 sek rest)
2x10x40
2x10x35

Pulldowns to neck, 2 sek hold i bund (45 sek rest)
4x10x20

Seated One arm row (45 sek rest)
1x10x20
1x8x20
2x10x15

Re: Get lean or go home

Indlæg: 23. aug 2018, 15:42
af RappY
Bench Press flat bb (45 sec rest)
1x8x75
1x8x70
1x7x70
1x7x65
1x7x60

Bench Press incline bb (45 sec rest)
4x8x45
1x8x40

Machine Press, tempo 4-1-4-1 (45 sec rest)
5x10x30

Flyes flat db tempo 3-2-3-1 (45 sec rest)
1x10x14
3x10x12

Chest Dips Assisted AMRAP (60 sec rest)
1x9x30
1x7x30
1x6x30
1x5x30

Incline push-ups AMRAP (60 sec rest)
4x5

Plate Press flat, 2 sek hold i top (45 sec rest)
1x12x15
3x12x10

Re: Get lean or go home

Indlæg: 23. aug 2018, 17:57
af RappY
Back Squat bb - 2 sek hold i bund (45 sec rest)
5x10x70
1x10x60

Stiff legged deadlift tempo 3-2-3-1 (45 sec rest)
2x10x60
1x8x60
2x8x50
1x10x40

Leg extentions - tempo 4-4-4-1 (45 sec rest)
1x10x40
4x10x35

Lying leg curl 3 sek hold i top (45 sec rest)
2x10x34
1x10x27 + top
1x10x27
1x10x20 + top

Bulgarian split squat 2 sek hold i bund (45 sec rest)
1x10x32
3x8x28

One legged leg extentions 3 sek hold i top (45 sec rest)
4x8x25

Angled calf raise 3 sek hold i top (45 sec rest)
1x15x100
2x12x100

30 min cardio

Re: Get lean or go home

Indlæg: 25. aug 2018, 13:07
af RappY
21’s ez curl (45 sek rest)
3x19,4
1x16,9
1x14,2

Spider curls 2 sek hold i top (60 sek rest)
2x12x15
2x12x13

Siddende hammer curl (45 sek rest)
2x10x10
1x10x9
1x10x7

Biceps curl machine tempo 4-2-4-1 (45 sek rest)
1x10x15
1x8x15
2x10x10

Triceps pushdown v bar tempo 4-2-4-1 (45 Sek rest)
3x12x15
2x12x12,5
1x12x10

French Press 2 sek hold i top (45 sek rest)
5x10x18,5

Close bench Press tempo 4-1-4-1 (60 sek rest)
4x8x20

Triceps dips AMRAP (60 sek rest)
1x10
2x8
1x7

30 min cardio

Re: Get lean or go home

Indlæg: 26. aug 2018, 20:06
af RappY
Chin ups (20 sek rest)
1x5
4x3
1x2

Seated row (45 sek rest)
4x10x55
2x10x55

Eagle rows (45 sek rest)
4x12x15
2x12x12,5

Incline bench Press dB 2 sek hold i bund (60 sec rest)
4x8x22
3x8x20

Incline flyers 2 sek hold i fuldt stræk (45 sek rest)
7x8x14

Chest Press machine tempo 4-2-4-1 (45 sek rest)
3x10x30
4x10x20

Rotary calf Seated (45 sec rest)
1x25x35
2x20x35
2x15x35

15 min hiit

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 27. aug 2018, 17:50
af RappY
Seated shoulder Press (60 sek rest)
4x10x18
2x10x16

Lateral raise Pyramid 3 runder op 3 runder ned (60 sek rest)
1x10x5 1x10x6 2x10x7 1x10x6 1x10x5
1x10x3 10x10x4 2x10x5 1x10x4 1x10x3
1x10x1 1x10x3 2x10x4 1x10x3 1x10x1

Standing push Press (45 sek rest)
1x10x25
2x8x25
1x8x22,5

Front raise 3 sek hold i top (45 sek rest)
4x10x5

Face pulls
4x12x12,5

Straight arm reverse flyes with band, 2 sek hold ved bryst (45 sek rest)
1x9 (grøn)
2x10 (rød)
1x12 (rød)

BBb curls med squat stang tempo 4-1-4-1 (45 sek rest)
4x10x20

Hammer curls tempo 4-1-4-1 (45 sek rest)
1x10x12
3x10x10

30 min light cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 27. aug 2018, 18:50
af pumpfmaster
Følger lige med i din log er du startet hos saugmann?

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 28. aug 2018, 23:40
af RappY
Deadlift (60 sek rest)
4x10x100
1x8x100

Seated row 2 sek hold ved bryst (45 sek rest)
3x10x45
1x10x40

Bent over row (45 sek rest)
4x10x40

One armed row (60 sek rest)
1x8x26
2x8x28
1x8x26

Pulldowns to chest, 2 sek hold i bund (45 sek rest)
2x10x40
2x10x35

Pulldowns to neck, 2 sek hold i bund (45 sek rest)
4x10x20

Seated One arm row (45 sek rest)
1x10x20
1x10x15
1x8x15
1x10x10

15 min hiit

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 28. aug 2018, 23:42
af RappY
pumpfmaster skrev:Følger lige med i din log er du startet hos saugmann?


Du skal være hjerteligt velkommen! :-)
Yes jeg er startet hos Andreas for et par uger siden. Har trængt til et spark, noget motivation og optimering til at få mest ud af min tid, synes han har sparket mig rigtig godt igang indtil videre. Dødstræning og masser af mad ;) skal lige have smidt lidt kilo

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 29. aug 2018, 15:05
af RappY
Bench Press flat bb (45 sec rest)
2x8x75
1x6x70
1x6x65
1x7x60

Bench Press incline bb (45 sec rest)
4x8x45
1x8x40

Machine Press, tempo 4-1-4-1 (45 sec rest)
5x10x30

Flyes flat db tempo 3-2-3-1 (45 sec rest)
2x10x14
2x10x12

Chest Dips Assisted AMRAP (60 sec rest)
1x9x30
1x8x30
1x6x30
1x5x30

Incline push-ups AMRAP (60 sec rest)
1x7
1x5
1x4
1x5

Plate Press flat, 2 sek hold i top (45 sec rest)
4x12x10

30 min light cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 30. aug 2018, 21:48
af RappY
Back Squat bb - 2 sek hold i bund (45 sec rest)
5x10x70
1x10x60

Stiff legged deadlift tempo 3-2-3-1 (45 sec rest)
1x10x60
1x8x60
2x8x50
2x10x40

Bulgarian split squat 2 sek hold i bund (45 sec rest)
4x10x28

Leg extentions - tempo 4-4-4-1 (45 sec rest)
1x10x40
1x10x35
3x10x30

Lying leg curl 3 sek hold i top (45 sec rest)
1x10x34
2x10x27+top
2x10x27

One legged leg extentions 3 sek hold i top (45 sec rest)
1x8x25
3x8x20

Seated calf raise 3 sek hold i top (45 sek rest)
3x10x60

30 min cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 31. aug 2018, 16:55
af RappY
21’s ez curl (45 sek rest)
3x19,4
1x16,9
1x14,4

Spider curls 2 sek hold i top (60 sek rest)
4x12x15

Seated hammer curl (45 sek rest)
2x10x10
2x10x8

Triceps pushdown v bar tempo 4-2-4-1 (45 Sek rest)
3x12x15
2x12x12,5
1x12x10

French Press 2 sek hold i top (45 sek rest)
5x10x18,5

Biceps curl machine tempo 4-2-4-1 (45 sek rest)
4x10x15

Close bench Press tempo 4-1-4-1 (60 sek rest)
3x10x25
1x8x25

Triceps dips AMRAP (60 sek rest)
1x9
3x7

30 minutters cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 2. sep 2018, 08:45
af RappY
Chin ups (20 sek rest)
1x5
5x3

Seated row (45 sek rest)
4x10x55
2x10x50

Eagle rows (45 sek rest)
4x12x15
2x12x12,5

Incline bench Press dB 2 sek hold i bund (60 sec rest)
1x10x22
4x8x22
2x8x20

Incline flyers 2 sek hold i fuldt stræk (45 sek rest)
7x8x14

Wide Chest Press machine tempo 4-2-4-1 (45 sek rest)
7x10x30

Seated rotary calf (45 sek rest)
1x20x25
4x20x35

30 min let cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 2. sep 2018, 08:48
af RappY
Lidt updates på vægten og talje mål

Uge 32: 115,9 kg - talje 103 cm
Uge 33: 111,9 kg - talje 100 cm
Uge 34: 110,6 kg - talje 98 cm
Uge 35: 107,6 kg - talje 93 cm

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 2. sep 2018, 08:49
af pumpfmaster
Stærkt arbejde mester.!!

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 5. sep 2018, 15:37
af RappY
Seated shoulder Press (60 sek rest)
4x10x18
2x10x16

Lateral raise Pyramid 3 runder op 3 runder ned (60 sek rest)
2x10x5 2x10x7 2x10x5
1x10x3 10x10x4 2x10x5 1x10x4 1x10x3
1x10x2 1x10x3 2x10x4 1x10x3 1x10x2

Standing push Press (45 sek rest)
4x10x25

Front raise 3 sek hold i top (45 sek rest)
4x10x5

Face pulls (45 sek rest)
3x12x15
1x12x12,5

Straight arm reverse flyes with band, 2 sek hold ved bryst (45 sek rest)
1x12 (grøn)
1x11 (grøn)
1x9 (grøn)
1x8 (grøn)

BB curls med squat stang tempo 4-1-4-1 (45 sek rest)
4x10x20

Hammer curls tempo 4-1-4-1 (45 sek rest)
1x10x12
3x10x10

15 min hiit

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 5. sep 2018, 15:37
af RappY
pumpfmaster skrev:Stærkt arbejde mester.!!


Tak champ! Yea det går sku den rigtige vej lige nu :D

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 5. sep 2018, 21:48
af RappY
Deadlift (60 sek rest)
5x10x100

Seated row 2 sek hold ved bryst (45 sek rest)
4x10x45

Bent over row (45 sek rest)
4x10x40

One armed row (60 sek rest)
4x8x28

Pulldowns to chest, 2 sek hold i bund (45 sek rest)
2x10x40
2x10x35

Pulldowns to neck, 2 sek hold i bund (45 sek rest)
4x10x25

Seated One arm row (45 sek rest)
1x10x20
3x10x15

30 min cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 6. sep 2018, 18:04
af RappY
Bench Press flat bb (45 sec rest)
1x8x75
1x7x75
1x6x70
1x6x65
1x6x60

Bench Press incline bb (45 sec rest)
3x8x45
2x8x40

Machine Press, tempo 4-1-4-1 (45 sec rest)
4x10x30
1x10x25

Flyes flat db tempo 3-2-3-1 (45 sec rest)
2x10x14
2x10x12

Chest Dips Assisted AMRAP (60 sec rest)
1x8x30
1x7x30
1x7x35
1x6x35

Incline push-ups AMRAP (60 sec rest)
1x5
1x6
1x4
1x5

Plate Press flat, 2 sek hold i top (45 sec rest)
4x12x10

30 min light cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 7. sep 2018, 18:39
af RappY
Back Squat bb - 2 sek hold i bund (45 sec rest)
5x10x70
1x10x60

Stiff legged deadlift tempo 3-2-3-1 (45 sec rest)
2x10x60
2x10x50
2x10x40

Leg extentions - tempo 4-4-4-1 (45 sec rest)
1x10x40
4x10x35

Bulgarian split squat 2 sek hold i bund (45 sec rest)
4x8x28

One legged leg extentions 3 sek hold i top (45 sec rest)
4x8x25

Lying leg curl 3 sek hold i top (45 sec rest)
2x10x27+top
3x10x27

30 min light cardio

Seated rotary calf (45 sek rest)
3x20x35

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 9. sep 2018, 23:14
af RappY
Morgenvægt 106,5 (1,1 kg mindre siden sidste uge)
Talje 90 cm (3 cm mindre siden sidste uge)

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 10. sep 2018, 18:10
af RappY
21’s ez curl (45 sek rest)
4x18,9
1x16,9

Spider curls 2 sek hold i top (60 sek rest)
4x12x15

Seated hammer curl (45 sek rest)
1x10x12
2x10x10
1x10x8

Biceps curl machine tempo 4-2-4-1 (45 sek rest)
2x10x15
2x10x10

Triceps pushdown v bar tempo 4-2-4-1 (45 Sek rest)
3x12x15
2x12x12,5
1x12x10

French Press 2 sek hold i top (45 sek rest)
5x10x18,9

Close bench Press tempo 4-1-4-1 (60 sek rest)
4x8x27

Triceps dips AMRAP (60 sek rest)
1x14
1x13
1x12
1x10

30 min light cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 10. sep 2018, 19:36
af Djclen
Hvad er rationalet bag denne type træning?

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 11. sep 2018, 07:14
af RappY
Djclen skrev:Hvad er rationalet bag denne type træning?


Hævning af metabolismen, så fødevareindtaget kan forblive stort, men samtidig med en volumen jeg selvfølgelig kan restituere fra. Mit ønske til Andreas var netop at jeg hellere ville træne lidt hårdere og dyrke lidt mere cardio, for at kunne spise lidt mere og det fungerer virkelig efter hensigten.

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 11. sep 2018, 18:37
af RappY
Chin ups (20 sek rest)
1x5
1x4
4x3

Incline bench Press dB 2 sek hold i bund (60 sec rest)
5x8x22
2x8x20

Seated row (45 sek rest)
4x10x55
2x10x50

Incline flyers 2 sek hold i fuldt stræk (45 sek rest)
3x8x16
4x8x14

Eagle rows, on knees (45 sek rest)
3x12x15
3x12x12,5

Wide Chest Press machine tempo 4-2-4-1 (45 sek rest)
4x10x30
3x10x20

30 min light cardio

Seated rotary calf (45 sek rest)
1x30x35
1x25x35
3x20x35

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 12. sep 2018, 19:16
af RappY
Seated shoulder Press (60 sek rest)
3x10x18
1x9x18
2x10x16


Lateral raise Pyramid 3 runder op 3 runder ned (60 sek rest)
2x10x5 2x10x7 2x10x5
1x10x2 1x10x4 2x10x5 1x10x4 1x10x2
1x10x2 1x10x3 2x10x4 1x10x3 1x10x2

Standing push Press (45 sek rest)
1x8x27 (rack fri)
1x6x27 (rack fri)
1x8x25 (rack)
1x8x22,5 (rack)

Face pulls (45 sek rest)
4x12x12,5

Front raise 3 sek hold i top (45 sek rest)
4x10x5

Straight arm reverse flyes with band, 2 sek hold ved bryst (45 sek rest)
1x9 (grøn)
3x7 (grøn)

BB curls med squat stang tempo 4-1-4-1 (45 sek rest)
4x10x20

Hammer curls tempo 4-1-4-1 (45 sek rest)
1x10x12
3x10x10

30 min light cardio

Re: Goal: Big as fuck #TeamSaugmann

Indlæg: 13. sep 2018, 12:04
af RappY
Deadlift (60 sek rest)
5x10x100

Seated row 2 sek hold ved bryst (45 sek rest)
4x10x45

Bent over row (45 sek rest)
4x10x40

One armed row (60 sek rest)
4x8x28

Pulldowns to chest, 2 sek hold i bund (45 sek rest) A1
2x10x40
2x10x35

Pulldowns to neck, 2 sek hold i bund (45 sek rest) A2
4x10x25

Seated One arm row (45 sek rest)
4x10x20

15 min hiit