Pastalog



  • tak tak, I lige måde

    hacc squat
    10x65
    10x105
    10x125
    10x145

    bonk
    8x20
    5x60
    3x80
    6x110
    6x110
    5x110
    5x110

    press
    5x20
    5x40
    8x60
    6x60

    +leg extensions, leg curls, pullups, db press



  • press
    10x20
    8x60
    8x60
    7x60
    5x60

    lateral raise
    db press
    face pulls
    biceps
    triceps

    hyg



  • bonk
    8x20
    6x40
    6x60
    9x100
    5x110
    9x100
    12x70

    low incline db bonk
    8x27.5
    8x27.5
    12x27.5

    cable flyes

    ez curl
    12x35
    10x35
    9x35

    chinups



  • bonk
    10x20
    5x40
    5x70
    5x100
    5x100
    5x100
    5x100
    5x100

    press
    5x20
    5x40
    8x60
    8x60
    8x40

    ez curl
    13x35
    9x35
    9x35

    +5000 pullups og chinups
    +toes to bar



  • squat við pausu og slow eccentric
    10x20
    8x40
    5x100 breathing squats
    5x100
    5x100
    5x100
    3x120

    pullup
    8x3xbw

    incline db press
    12x22
    8x30
    6x36

    leg extensions, kundi næstan gera tær vanligt
    4 sett, 2 løtt, 1 miðal, 1 tungt

    press
    8x20
    5x50
    12x50
    10x50

    chinup
    6x3xbw

    machine row
    12x40 per hond
    10x40 per hond

    100.6



  • bonk
    10x20
    10x40
    8x60
    5x110
    3x110
    3x110
    2x110

    machine row
    15x40 per hond
    15x40
    13x40
    15x40 neutral grip
    15x40 ng

    leg extensions
    pullups

    101.5



  • squat
    10x20
    8x40
    8x60
    5x100
    5x120
    5x120
    3x120 breathing squats
    3x120 pause squats
    5x100 slow ecc.

    press
    10x20
    11x60 pr
    10x60

    low incline db press
    8x30
    5x44

    hacc squat, slow atg
    20x65
    15x105

    leg extensions
    leg curls
    pullups

    100.8



  • bonk
    10x20
    5x60
    5x90
    2x120
    14x90
    12x90
    10x90

    seated db press
    8x16
    10x26
    12x24

    machine row
    14x40 per hond, pronated
    15x40 neutral grip

    leg extensions

    chinup
    3x3xbw

    pullup
    2x3xbw

    100.4



  • the rebuildening
    squat
    10x20
    10x40
    10x60
    10x80

    bonk
    10x20
    8x40
    6x60
    5x80
    10x80

    press
    10x40
    10x40
    10x40

    barbell rows

    machine row - ein arm í senn
    12x30
    8x40
    5x40
    6x40

    chinup
    5

    99.0



  • cg bonk
    8x20
    6x40
    5x60
    5x80
    5x100
    5x100
    5x100
    5x100 pinky grip

    machine row
    12x30
    12x30
    15x30 neutral grip

    ez curl
    15x30
    12x30

    press
    8x40
    5x50
    5x50
    5x50
    5x50 wider grip

    pendlay row
    10x60
    10x60

    chinups w/ hold
    5xbw
    5xbw

    pullups w/ hold
    4xbw
    4xbw
    3xbw

    100.1



  • deadlift
    8x60
    6x100
    5x120
    2x140 hook, onki krit
    5x140 mixed
    nemt

    machine row
    12x20
    12x20

    cable pulldown
    10x65
    10x65
    10x65

    seated db press
    6x27.5

    lateral raise
    10x12
    10x12

    rear delt db
    12x8

    face pull
    12x15

    rope tricep ting
    10x17.5
    10x17.5
    10x17.5

    98.7



  • í gjár
    squat high bar
    10x20
    8x40
    6x60
    5x80
    5x100
    5x120
    5x120
    1x140

    incline db bonk
    8x24
    8x27.5
    6x32

    +leg extensions, chinups, triceps, biceps, pullups

    100.3



  • incline db bonk
    8x22
    10x25
    9x34
    10x25

    deadlift
    8x60
    5x100
    5x120
    5x150
    3x170

    ez curl
    10x35

    leg extensions

    pullup
    5xbw

    chinup
    4xbw

    102.5



  • bonk
    10x20
    8x40
    6x60
    4x80
    7x110
    3x110 close grip
    6x110
    4x110

    pendlay row
    6x80
    6x80
    12x60
    10x60

    pullups og chinups

    press
    5x40
    3x60
    7x70
    6x60

    ez curl
    13x35
    10x35

    rope triceps

    cable flyes

    101.2



  • gloymt at logga 2 tær síðstu venjingarnar og minnist ikki hvat eg gjørdi hehe

    men í dag:
    bonk
    10x20
    10x40
    6x60
    4x80
    9x100
    7x100
    6x100

    press
    8x20
    6x40
    5x60
    5x60
    9x60
    2x60

    deadlift
    6x60
    6x110
    4x130
    5x160
    1x160

    low incline db press
    12x24
    10x32.5

    ez curl
    15x30

    +pullups, chinups

    101.5



  • bonk
    8x20
    6x40
    6x80
    7x110
    5x100
    5x100
    5x100
    10x80
    10x80
    10x80
    6x100
    4x100

    low incline db bonk
    8x24
    8x32.5

    machine row
    10x40
    10x40

    +pulldowns, triceps, curls, chinups

    101.2


 

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