Side 11 af 14
Re: Goal: Big as fuck #TeamSaugmann
:
19. sep 2018, 11:13
af RappY
Bench Press flat bb (45 sec rest)
1x8x75
1x7x75
1x6x70
1x6x65
1x7x60
Bench Press incline bb (45 sec rest)
3x8x45
2x8x40
Machine Press, tempo 4-1-4-1 (45 sec rest)
3x10x30
2x10x25
Flyes flat db tempo 3-2-3-1 (45 sec rest)
4x10x14
Chest Dips Assisted AMRAP (60 sec rest)
2x9x30
1x7x30
1x6x30
Incline push-ups AMRAP (60 sec rest)
1x8
2x5
1x6
Plate Press flat, 2 sek hold i top (45 sec rest)
4x12x10
Re: Goal: Big as fuck #TeamSaugmann
:
19. sep 2018, 11:14
af RappY
30 min light cardio
Chin ups
1x4 (3 sek hold i top på 2 sidste reps)
2x4
Push ups
1x20
2x10
1x6
Armgang
2xbane
Front raise
3x10x9
Re: Goal: Big as fuck #TeamSaugmann
:
20. sep 2018, 09:58
af RappY
Da jeg er ved at komme mig ovenpå noget sygdom var energien virkelig elendig og var bestemt ikke helt ovenpå, så rest pauser blev ikke helt overholdt
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
5x10x50
Bulgarian split squat 2 sek hold i bund (45 sec rest)
4x8x28
Leg extentions - tempo 4-4-4-1 (45 sec rest)
1x10x40
4x10x35
Lying leg curl 3 sek hold i top (45 sec rest)
3x10x27+top
2x10x27
One legged leg extentions 3 sek hold i top (45 sec rest)
1x8x25
1x10x25
2x8x25
15 min hiit cykel
Seated calf raise, 3 sek hold i top (45 sek rest)
3x15x60
Re: Goal: Big as fuck #TeamSaugmann
:
20. sep 2018, 11:57
af RappY
21’s ez curl (45 sek rest)
5x19,2
Spider curls 2 sek hold i top (60 sek rest)
2x12x16,7
2x12x16,2
Seated hammer curl (45 sek rest)
1x10x12
2x10x10
1x10x8
Biceps curl machine tempo 4-2-4-1 (45 sek rest)
1x12x15
1x10x15
2x10x10
Triceps pushdown v bar tempo 4-2-4-1 (45 Sek rest)
3x12x17,5
3x12x15
French Press 2 sek hold i top (45 sek rest)
5x10x19
Close bench Press tempo 4-1-4-1 (60 sek rest)
4x8x30
Triceps dips AMRAP (60 sek rest)
1x14
1x12
1x10
1x9
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
26. sep 2018, 15:20
af RappY
Lyn workout (25 min)
Chin ups
1x7
1x6
1x5
Seated row
1x8x55
1x10x50
1x8x50
1x10x45
1x8x45
Eagle rows
2x10x15
1x10x12,5
Incline bench Press
1x16x42,5
2x8x50
Re: Goal: Big as fuck #TeamSaugmann
:
26. sep 2018, 15:21
af RappY
Seated shoulder Press (60 sek rest)
6x10x18
Lateral raise Pyramid 3 runder op 3 runder ned (60 sek rest)
1x10x5 1x10x6 2x10x7 1x10x6 1x10x5
1x10x4 1x10x5 2x10x6 1x10x5 1x10x4
2x10x4 2x10x5 2x10x4
Standing push Press (45 sek rest)
1x8x27,5
1x6x27,5
1x6x25
1x8x22,5
Face pulls (45 sek rest)
3x12x15
1x12x12,5
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)
4x12 (rød)
BB curls med squat stang tempo 4-1-4-1 (45 sek rest)
4x10x20
Hammer curls tempo 4-1-4-1 (45 sek rest)
4x10x10
Re: Goal: Big as fuck #TeamSaugmann
:
26. sep 2018, 16:57
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)
1x8x28
2x8x30
1x8x28
Pulldowns to chest, 2 sek hold i bund (45 sek rest) A1
4x10x40
Pulldowns to neck, 2 sek hold i bund (45 sek rest) A2
4x10x25
Seated One arm row (45 sek rest)
1x10x20
3x10x15
30 minutters light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
27. sep 2018, 17:23
af RappY
Bench Press flat bb (45 sec rest)
1x8x75
1x7x75
1x6x70
1x6x65
1x8x60
Bench Press incline bb (45 sec rest)
3x8x45
2x8x40
Machine Press, tempo 4-1-4-1 (45 sec rest)
3x10x30
2x10x20
mere fokus på ikke at overkompensere
Flyes flat db tempo 3-2-3-1 (45 sec rest)
4x10x14
Chest Dips Assisted AMRAP (60 sec rest)
1x7x30
2x7x35
1x6x35
Incline push-ups AMRAP (60 sec rest)
1x4
1x5
2x4
Plate Press flat, 2 sek hold i top (45 sec rest)
4x12x10
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
27. sep 2018, 18:50
af pumpfmaster
Hvad er status går det den rigtige vej?:-)!. Hvad ligger du på af kcal pt har du forskellige Marco fordelinger på diverse trænings dage??:-)
Re: Goal: Big as fuck #TeamSaugmann
:
1. okt 2018, 17:25
af RappY
Har fået betændelse i skinnebenet, så øvelserne er ændret lidt til fordel for det, samtidig med jeg prøver at eksperimentere lidt med hvad der belaster mindst
Stiff legged deadlift tempo 3-2-3-1 (45 sec rest)
3x10x60
3x10x50
Hack squat, 2 sek hold i bund (45 sec rest)
1x10x60
1x10x70
4x10x80
Medregnede slæden som 20kg
Walking lounges (60 sec rest)
1x20x32 (dumbells)
3x20x20 (sandsæk)
Leg extentions - tempo 4-4-4-1 (45 sec rest)
1x10x35
4x10x30
Lying leg curl 3 sek hold i top (45 sec rest)
4x10x27+top
1x10x27
One legged leg extentions 3 sek hold i top (45 sec rest)
4x8x20
30 minutters cardio
Re: Goal: Big as fuck #TeamSaugmann
:
1. okt 2018, 17:28
af RappY
pumpfmaster skrev:Hvad er status går det den rigtige vej?:-)!. Hvad ligger du på af kcal pt har du forskellige Marco fordelinger på diverse trænings dage??:-)
Jeg har desværre lige været faldet lidt i på grund af nogle udfordringer på hjemmefronten, men træningen har været vedligeholdt nogenlunde, så heldigvis ingen tilbagegang, men heller ingen fremtid. Op på hesten igen fra Dags dato :-)
Ligger på 2700 kcal, eneste forskel på trænings og ikke trænings dage er 50g ekstra proteinpulver efter træning, på træningsdage, men ellers er dagene med undtagelse af en ugentlig cheat dag de samme :-)
Re: Goal: Big as fuck #TeamSaugmann
:
2. okt 2018, 17:02
af RappY
21’s ez curl (45 sek rest)
5x18,7
Spider curls 2 sek hold i top (60 sek rest)
4x12x16,7
Seated hammer curl (45 sek rest)
1x9x12
3x10x10
Triceps pushdown v bar tempo 4-2-4-1 (45 Sek rest)
3x12x17,5
3x12x15
Biceps curl machine tempo 4-2-4-1 (45 sek rest)
2x10x15
1x8x15 + 2 fail reps
1x10x10
French Press incline 2 sek hold i top (45 sek rest)
5x10x19
Close bench Press tempo 4-1-4-1 (60 sek rest)
4x8x27
Triceps dips AMRAP (60 sek rest)
1x12
1x10
1x9
1x8
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
3. okt 2018, 16:11
af RappY
Chin ups (20 sek rest)
1x5
1x4
1x4 (halv Fail)
1x4
2x3
Seated row (45 sek rest)
4x10x55
2x10x50
Eagle rows, on knees (45 sek rest)
3x12x15
3x12x12,5
Incline bench Press dB 2 sek hold i bund (60 sec rest)
1x10x22
6x8x22
Incline flyers 2 sek hold i fuldt stræk (45 sek rest)
6x8x16
1x6x16
Peck deck tempo 4-2-4-1 (45 sek rest)
1x10x40
3x10x34
3x10x27
Seated rotary calf (45 sek rest)
1x30x15
4x20x25
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
4. okt 2018, 15:59
af RappY
Seated shoulder Press (60 sek rest)
5x10x18
1x8x16
Lateral raise Pyramid 3 runder op 3 runder ned (60 sek rest)
1x10x5 1x10x6 2x10x7 1x10x6 1x10x5
1x10x4 1x10x5 2x10x6 1x10x5 1x10x4
1x10x3 1x10x4 2x10x5 1x10x4 1x10x3
Standing push Press (45 sek rest)
2x8x27,5
2x8x25
Face pulls (45 sek rest)
4x12x15
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)
4x12 (rød)
BB curls med squat stang tempo 4-1-4-1 (45 sek rest)
4x10x20
Hammer curls tempo 4-1-4-1 (45 sek rest)
4x10x10
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
7. okt 2018, 13:40
af RappY
Deadlift (60 sek rest)
5x10x105
Seated row 2 sek hold ved bryst (45 sek rest)
3x10x45
1x9x50
Seated row 2 sek hold ved bryst (45 sek rest)
4x10x45
One armed row (60 sek rest)
2x8x30
2x8x28
Supersets mellem A1 og A2, 45 sec rest efterfølgende
Pulldowns to chest, 2 sek hold i bund (A1)
4x10x40
Pulldowns to neck, 2 sek hold i bund (A2)
1x10x30
3x10x25
Seated One arm row (45 sek rest)
1x10x20
3x10x15
30 min cardio
Re: Goal: Big as fuck #TeamSaugmann
:
10. okt 2018, 14:09
af RappY
Bench Press flat bb (45 sec rest)
2x8x75
1x8x70
1x8x65
1x7x65
Bench Press incline bb (45 sec rest)
3x8x45
2x8x45
Wide chest Machine Press, tempo 4-1-4-1 (45 sec rest)
2x10x40
3x10x35
Flyes flat db tempo 3-2-3-1 (45 sec rest)
4x10x14
Chest Dips Assisted AMRAP (60 sec rest)
1x8x30
1x8x35
1x7x35
1x6x35
Incline push-ups AMRAP (60 sec rest)
1x6
1x5
1x6
1x5
Plate Press flat, 2 sek hold i top (45 sec rest)
4x12x10
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
10. okt 2018, 16:18
af RappY
Back Squat bb - 2 sek hold i bund (45 sec rest)
4x10x70
2x10x60
Stiff legged deadlift tempo 3-2-3-1 (45 sec rest)
6x10x50
Leg Press, 2 sek hold i bund (45 sec rest)
2x10x120 (bred, top)
2x10x120 (smal, midt)
Leg extentions - tempo 4-4-4-1 (45 sec rest)
1x10x40
3x10x35
Lying leg curl 3 sek hold i top (45 sec rest)
3x10x27+top
1x10x27 + superset 1x10x20
Seated rotary calf (45 sek rest)
1x20x35
2x25x30
One legged leg extentions 3 sek hold i top (45 sec rest)
1x8x25
1x10x25
2x8x25
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
17. okt 2018, 10:28
af RappY
21’s ez curl (45 sek rest)
5x18,7
Spider curls 2 sek hold i top (60 sek rest)
4x12x16,7
Seated hammer curl (45 sek rest)
1x10x12
3x10x10
Biceps curl machine tempo 4-2-4-1 (45 sek rest)
4x10x15
Triceps pushdown v bar tempo 4-2-4-1 (45 Sek rest)
3x12x17,5
3x12x15
French Press incline 2 sek hold i top (45 sek rest)
5x10x19
Close bench Press tempo 4-1-4-1 (60 sek rest)
4x8x27
Triceps dips AMRAP (60 sek rest)
1x8 (supersettet fra sidste rep close bench Press)
2x11
1x9
Re: Goal: Big as fuck #TeamSaugmann
:
22. okt 2018, 14:31
af RappY
Chin ups (60 sek rest)
2x6
1x5
2x4
1x3
Seated row (45 sek rest)
4x10x55
2x10x50
Eagle rows, on knees (45 sek rest)
3x12x15
3x12x12,5
High Incline bench Press dB 2 sek hold i bund (60 sec rest)
1x10x22
2x8x22
1x6x22
3x8x20
Incline flyers 2 sek hold i fuldt stræk (45 sek rest)
7x8x16
Wide chest Press tempo + TUT (45 sek rest)
7x10x30
Seated calf raise (45 sek rest)
1x10x70
3x10x80
1x10x70
Re: Goal: Big as fuck #TeamSaugmann
:
22. okt 2018, 16:20
af RappY
Seated shoulder Press (60 sek rest)
2x10x18
1x9x18
1x7x16
1x9x14
1x8x14
Lateral raise Pyramid 3 runder op 3 runder ned (60 sek rest)
1x10x5 1x10x6 2x10x7 1x10x6 1x10x5
1x10x4 1x10x5 2x10x6 1x10x5 1x10x4
1x10x3 1x10x4 2x10x5 1x10x4 1x10x3
Standing push Press (45 sek rest)
1x8x25
3x6x25
Face pulls (45 sek rest)
4x12x15
Front raise 3 sek hold i top (45 sek rest)
4x10x5
BB curls med squat stang tempo 4-1-4-1 (45 sek rest)
4x10x20
Reverse flyes Seated, 2 sek hold (45 sec rest)
1x12x34
1x12x27
2x12x20
Hammer curls tempo 4-1-4-1 (45 sek rest)
4x10x9
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
25. okt 2018, 16:00
af RappY
Chin ups (60 sec rest)
2x5
1x3
Dødløft (120 sec rest)
1x8x60
1x8x100
1x5x120
1x3x140
1x3x150
Standing Bent over rows DB (60 sec rest)
3x10x26
1x8x26
Seated row tempo 1-2-4-1 (60 sec rest)
1x8x45
1x8x40
1x8x35
1x8x40
1x10x40
Pull downs to chest, 2 sek hold nede (60 sec rest)
1x10x45
1x10x40
1x10x35
Pull downs to neck, 2 sek hold nede (60 sec rest)
3x10x25
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
29. okt 2018, 19:49
af RappY
Squat conventionel (120 sec rest)
1x10x70
1x8x100
1x3x120
1x1x140
1x10x90 (AMQRAP)
Stiff legged deadlift DB (120 sec rest)
2x10x52 (2x26 dB)
3x10x44 (2x22 dB)
Benpres (60 sec rest)
1x10x160 (high)
2x10x160 (low)
Leg extensions tut 4-4-4-1 (45 sec rest)
4x10x40
Lying leg curl, 2 sek hold i top (45 sec rest)
1x10x40
2x10x34
Calf raise, 2 sek hold i top (45 sec rest)
3x10x80
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
30. okt 2018, 17:07
af RappY
Flat Bench Press DB (90 sec rest)
5x5x30
1x8x22 (AMQRAP)
Dips Assisted (60 sec rest)
1x10x35
1x10x45
1x10x50
1x9x50
Flyes DB low incline, 2 sek hold i bund (45 sec rest)
2x10x14
1x8x14 (fail i 9. Rep)
1x6x14
1x6x12
Shoulder Press (60 sec rest)
1x5x18
1x6x18
2x6x16
1x8x14
French Press flat (30 sec rest)
1x4x27 (failed)
Var ikke lige nogle ordentlige vægtstange ledige, så sprang videre
Push downs TUT 4-4-4-1 (60 sec rest)
1x10x20
1x9x20
1x10x17,5
2x10x15
Lateral raises (15 sec rest)
5x10x6
30 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
3. nov 2018, 14:03
af RappY
Rack pulls (90 sek rest)
1x10x70
1x10x130
1x10x150
1x10x170
1x4x180
1x10x140
Seated row (60 sek rest)
2x10x40
One armed Seated row (60 sek rest)
1x8x20
1x10x15
1x8x20
Eagle rows (60 sec rest)
1x12x15
1x10x17,5
1x12x15
Elastik til bryst Ala. Reverse flyes (60 sek rest)
3x12
Forskellige bicep curls
1x10x14 (standing hammer curls)
1x10x25 (standing bb curls)
1x10x12 (Seated hammer curls)
1x10x10 (Seated hammer curls)
Face pulls
1x12x15
1x12x17,5
15 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
7. nov 2018, 17:46
af RappY
10 min opvarmning
Farmer squat dB, 2 sek hold i bund (60 sec rest)
5x10x36 (2x18 dB)
Stiff legged deadlift (120 sec rest)
3x10x50
Hack squat, 2 sek hold i bund (45 sec rest)
Slæde medregnet som 20kg
3x10x80
Leg extension TUT 1-4-4-1 (45 sec rest)
2x10x45
1x10x40
One legged Leg extension TUT 1-4-4-1 (45 sec rest)
1x10x20
2x10x15
Lying Leg curl, 2 sek hold i top (45 sec rest)
2x10x34 + top
1x10x27 + top
1x10x27
1x10x20 + top
Rotary calf Seated (45 sec rest)
1x20x30
2x30x30
15 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
8. nov 2018, 17:03
af RappY
Styrken sejlede fuldstændig i dag. Følte mine triceps svigtede fuldstændig.
10 min opvarmning
Armbøjninger (60 sec rest)
1x15
1x8
Bench Press flat bb (120 sec rest)
1x5x80
1x7x70
Cable cross over (60 sec rest)
1x10x15
1x8x15
1x10x12,5
1x10x10
Incline bench Press db (60 sec rest)
1x10x20
1x8x20
1x5x20
1x7x18
Skulderpres seated dB (60 sec rest)
1x8x14
2x7x14
1x6x14
Lateral raise (45 sec rest)
3x10x7
Front raise
1x10x5
Close grip bench Press (60 sec rest)
3x10x25
Peck deck (60 sec rest)
1x9x47
2x10x40
Triceps dips (60 sec rest)
AMRAP
1x10
2x9
15 min let cardio
Re: Goal: Big as fuck #TeamSaugmann
:
13. nov 2018, 17:58
af RappY
Chin ups
1x4
Dødløft (120 sec rest)
1x10x70
1x8x110
1x8x120
1x5x130
Bent over t row (60 sec rest)
1x10x20
2x10x30
Pull downs to chest
4x10x45
Pull downs to neck
4x10x25
Seated row
2x10x40
One armed Seated row
1x8x20
1x10x15
Low row
1x12x40
Preacher curls
1x7x25 (wide)
1x6x25 (close)
1x5x20 (wide)
1x5x20 (close)
15 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
13. nov 2018, 17:58
af RappY
Lidt fesen træning, men pt. Kører vi princippet less is more, da jeg har svært ved at få min fede røv afsted. Desuden et godt valg af bræk øvelser
Squat (120 sec rest)
4x8x100
1x8x80
Good mornings (60 sec rest)
3x10x40
Bulgarian split squat dB
1x10x32 (2x16 dB)
2x10x28 (2x14 dB)
Leg extension med 2 sek hold + excentrisk (60 sec rest)
3x10x45
One legged leg extension med 2 sek hold + excentrisk (60 sec rest)
1x10x25
2x10x20
Rotary calf
Av av av, stakkels lægge
3x25x35
15 min light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
22. nov 2018, 18:45
af RappY
Squat conventionel bb
1x10x60
2x10x100
1x8x100
1x7x100
Hack squat
Medregnet slæden som 20kg
1x10x100
4x10x120
Hip thrusters
1x10x50
1x10x60
3x10x50
Leg extension tempo 1-2-3-1
2x10x45
1x10x40
Leg extension one legged tempo 1-2-3-1
1x10x20
2x10x15
Rotary calf
3x30x30
15 minutters light cardio
Re: Goal: Big as fuck #TeamSaugmann
:
28. nov 2018, 18:29
af RappY
Bench Press flat bb
1x10x60
1x8x80
1x6x80
1x5x80
1x8x60
Bench Press incline dB
1x8x22
1x8x20
1x8x18
1x8x16
1x7x16
Flyes dB flat 2 sek hold i bund
3x10x14
Military press
1x5x30
1x9x25
1x6x25
2x8x20
Seated shoulder Press machine
1x10x20
1x9x20
1x10x20
1x8x30
1x9x30
Push downs rope 2 sek hold i bund
1x10x15
1x8x12,5
1x10x10
2x12x10
Triceps dips
2x10
2x9
1x8