<![CDATA[The Rebuildening - Post Corona]]>Re: Pastalog

20 minuttir
Squat:
12x40
12x60
12x60

Bench:
12x20
12x40
12x60
6x60
6x60

Press:
12x20
6x40
7x40

Pullup:
3xbw
3xbw

Chinup
3xbw

]]>http://www.styrki.fo:4567/topic/15/the-rebuildening-post-coronaRSS for NodeSat, 07 Mar 2026 21:53:34 GMTThu, 11 Jun 2020 20:10:14 GMT60<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>Re: Pastalog

20 minuttir
Squat:
12x40
12x60
12x60

Bench:
12x20
12x40
12x60
6x60
6x60

Press:
12x20
6x40
7x40

Pullup:
3xbw
3xbw

Chinup
3xbw

]]>http://www.styrki.fo:4567/post/692http://www.styrki.fo:4567/post/692Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>day 2
squat
8x20
6x40
6x60
6x60
6x80
12x80
6x100

press
8x20
6x40
6x60

low incline db bonk
12x20
12x20
8x20

machine row
22 x 20 per arm

pullup
3xbw
3xbw
3xbw

chinup
4xbw

+cable biceps

]]>http://www.styrki.fo:4567/post/693http://www.styrki.fo:4567/post/693Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>3

squat
10x20
10x40
8x60
6x80
10x100

bonk
10x20
10x40
6x60
12x80

seated db press
10x18
6x30

cable flyes
cable curls
triceps
pullups
chinups

96.8

]]>http://www.styrki.fo:4567/post/694http://www.styrki.fo:4567/post/694Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>seinast
deadlift
8x60
8x80
8x100
8x130
8x130
8x130

+misc

í dag
front squat
8x20
8x40
8x60
2x100

squat close stance feet forward
6x100
6x100
6x100

leg press
1000000 reps, 80kg + sletu

leg extensions, 5000 reps

feet forward smith machine squats
nógv

biceps
triceps
pullups
chinups
abs

97.3

]]>http://www.styrki.fo:4567/post/695http://www.styrki.fo:4567/post/695Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>eru nakrar venjingar sum ikki hava verið loggaðar
fyrradagin
bonk:
15x80
10x80
8x80
10x80

+acc

í dag
squat
10x40
20x80

hack squat (+ sletu)
12x70
10x110
20x80

leg extensions
3 sett

pulldowns
seated cable rows

biceps
triceps

95.8

]]>http://www.styrki.fo:4567/post/696http://www.styrki.fo:4567/post/696Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>bonk
8x20
6x40
6x60
10x90
8x90
4x100
6x90

press
6x20
5x40
10x50
8x50
14x40

cable chest flyes
4sett niður
2sett upp

cable lateral raise

db rear delt
face pulls

deadlift
6x60
6x60
5x80
8x130
5x150

97.3

]]>http://www.styrki.fo:4567/post/697http://www.styrki.fo:4567/post/697Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>squat
12x20
12x40
10x60
8x80
6x100
8x120
6x120
6x120

press
10x20
10x40
12x40

db bonk
12x24
8x32.5
9x32.5

machine row
12x30 per hond
8,6x50
9x50 neutral grip

leg extensions
20,20xokkurt

biceps
triceps

pullup
4xbw
chinup
5xbw
6xbw
5xbw

96.9

]]>http://www.styrki.fo:4567/post/698http://www.styrki.fo:4567/post/698Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>squat
12x20
12x40
8x60
6x80
20x100 -b

bonk
8x20
6x60
10, 8, 9x80

seated db press
12, 10x22

pulldown
3 sett

cable flye
2 sett vanligt
1 sett high

pullup
4xbw

chinup
6xbw
5xbw
5xbw

96.3

]]>http://www.styrki.fo:4567/post/699http://www.styrki.fo:4567/post/699Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>squat
10x20
10x40
6x60
4x80
5x100
10x120
6x100 front

press
13x40
10x40

seated db press
8x22
8x22

hack squat
2 sett, nógv reps

leg extension
2 sett alternating

chin up
7,6,5,5xbw

96.7

]]>http://www.styrki.fo:4567/post/700http://www.styrki.fo:4567/post/700Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>squat
10x20
10x40
8x60
4x80
2x105
15x105 -b
12x105 -b
13x105 -b
8x105

low incline db bonk
12x24
8x32

db bonk
7x38

leg curls
3 sett

chinup
7xbw
5xbw
5xbw

95.8

]]>http://www.styrki.fo:4567/post/701http://www.styrki.fo:4567/post/701Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>squat
12x20
10x40
6x60
4x80
1x110
15, 12, 10x110
10x80 front

bonk
8x20
6x40
4x60
13x80
10x80
8x80

chinup
7, 5, 5, 5, 4

misc. chest og shoulders

pullup
6, 4, 4, 2

95.7

]]>http://www.styrki.fo:4567/post/702http://www.styrki.fo:4567/post/702Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>dl
10x60
6x80
4x100
4x120
8x140
4x160
6x140

low incline bp
12x22.5
12x22.5

machine row
2 sett nógv reps

leg extension
3 sett

leg curl
4 sett

pulldown
2 sett

+biceps, triceps, pullups, chinups

95.5

]]>http://www.styrki.fo:4567/post/703http://www.styrki.fo:4567/post/703Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>bonk
10x20
10x40
6x60
2x80
5x100
14, 12, 9x80

seated db press
8x24
12x20
10x20

leg extension
2 sett

cable flyes
3 sett
2 sett lth
1 sett htl

barbell curl
10x35
8x35

cable triceps
3 sett

cable biceps
3 sett

pulldown
4 sett

  • lateral raise, rear delts, chinups

95.8

]]>http://www.styrki.fo:4567/post/704http://www.styrki.fo:4567/post/704Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>bonk
12x40
8x60
3x80
6x100
14, 12, 10, 10, 6, 5x80

incline db bonk
7x32
8x24

cable biceps
3 sett
cable triceps
3 sett
cable flyes
3 sett

pullups, chinups

95.7

]]>http://www.styrki.fo:4567/post/705http://www.styrki.fo:4567/post/705Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>squat
12x40
10x60
8x80
2x100
7x120
8x100
12x100
10x100
3x100 front

leg extension
23x60ish

seated db press
12x22
9x24
12x20
10x20

cable triceps
3 sett

cable face pulls
3 løtt sett

cable shrugs
3 sett

cable flyes
2 sett

chinups

95.8

]]>http://www.styrki.fo:4567/post/706http://www.styrki.fo:4567/post/706Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>fyrradagin

low incline db bonk
12x16
8x24
13x36
10x36
9x36
7x36

cable flyes
biceps
triceps
pullups

95.9

]]>http://www.styrki.fo:4567/post/707http://www.styrki.fo:4567/post/707Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>deadlift
8x60
6x80
4x100
8x140
8x140
8x140

barbell row
3 sett

machine row
3 sett

biceps
triceps

pullups

96.2

]]>http://www.styrki.fo:4567/post/708http://www.styrki.fo:4567/post/708Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>squat
10x20
8x40
8x60
5x80
11, 9, 9, 7x110

ffsms
3 sett 60kg

cable flyes

pullups

93.4

]]>http://www.styrki.fo:4567/post/709http://www.styrki.fo:4567/post/709Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>bonk
20x50
15, 13, 11, 9x70

press
12, 10, 8, 8x40

biceps
side/rear delts
triceps

95.4

]]>http://www.styrki.fo:4567/post/710http://www.styrki.fo:4567/post/710Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>30 min

bonk
12x40
8x60
14x80
12x80
10x80
10x80
11x80

press
8x20
13x40
12x40
10x40

triceps
4 sett

pullups

]]>http://www.styrki.fo:4567/post/711http://www.styrki.fo:4567/post/711Invalid Date<![CDATA[Reply to The Rebuildening - Post Corona on Invalid Date]]>deadlift
8x60
8x60
6x100
13x130
10x130
3x160

pulldown
7sett

seated row
5 sett

biceps
pullups
chinups

96.3

]]>http://www.styrki.fo:4567/post/712http://www.styrki.fo:4567/post/712Invalid Date