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



  • 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



  • 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



  • 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



  • 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



  • 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



  • 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



  • 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



  • 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



  • 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



  • 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



  • 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



  • 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


 

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