Pastalog



  • deadlift
    5x60
    5x100
    3x120
    6x140
    8x140

    machine row

    hip thrust
    8x80
    8x120
    10x140

    lateral raises
    rear delts

    chinups
    3x+10kg
    5xbw

    100.2



  • bonk
    8x20
    5x40
    5x60
    4x90
    11x100
    9x100
    7x100
    7x100
    6x100

    squat
    8x20
    6x70
    12x110
    8x110
    8x110

    press
    8x20
    4x40
    7x70
    5x70

    incline db press
    12x24
    10x30

    leg extensions
    nógv reps, rest pause

    cable curls
    2 sett við 20

    chinups

    102.4



  • press
    12x20
    12x30
    12x40

    bonk
    8x20
    10x60
    12x80
    8x100
    8x90
    10x80

    low incline db press
    10x24
    10x30
    8x34

    chest flyes
    nógv reps triceps og biceps
    pullups

    101.0



  • deadlift
    10x60
    6x80
    5x120
    6x155
    3x175

    flexion row
    12x40
    12x40
    12x40

    machine row
    12x40 per hond
    12x40 neutral grip
    10x40
    8x50
    8x40

    rope cable curl
    12x20
    10x20
    9x20
    11x17.5
    12x15

    +triceps, chinups

    101.7



  • bonk
    10x20
    8x60
    6x80
    7x110
    6x110
    5x110
    8x90
    8x90

    press
    6x20
    6x40
    7x60
    6x60

    low incline db press
    12x24
    12x24
    12x24

    machine row
    12x45 per hond
    12x45

    db curl
    13x35
    8x35

    +rear delts, chinups

    103.5



  • squat
    10x20
    10x40
    8x60
    6x80
    5x110
    5x110
    5x110
    5x130
    5x110 paused

    leg extension
    3 sett

    hip thrust
    10x60
    10x100
    10x140

    triceps, lats

    101.7



  • low-incline db bonk
    10x18
    8x24
    8x30
    8x38
    8x38
    8x38
    8x38

    seated db press
    12x24
    15x22

    sideways machine press
    10x40 per hond
    10x40

    machine press
    30x40 per hond

    machine row
    25x25 per hond
    15x25

    cable rope curls
    cable rope triceps

    leg press
    2x20x80+sletu

    101.6



  • í gjár
    squat
    8x20
    6x60
    1x100 front
    5x100
    5x120
    5x120
    5x120 paused
    1x120 front
    5x120

    sldl
    10x80

    lying leg curl
    seated leg curl

    hack squat
    2x20x80

    chinups, pullups

    101.9



  • deadlift
    5x60
    5x60
    5x100
    5x140
    5x140
    6x160
    12x130

    pullups

    lat pushdowns
    3 sett

    vh cable row
    3 sett

    one arm db press
    12x15
    8x25
    5x30

    barbell curl
    16x30
    12x30
    10x30

    chinups

    101.2



  • bonk
    8x20
    6x40
    6x60
    3x80
    12x100
    9x100
    9x100

    machine side press
    12x20 per hond
    10x20
    10x20
    10x20

    machine press
    12x20
    12x30
    15x40
    13x40

    incline db press
    9x32.5

    skullcrushers
    13x30
    11x30
    10x30

    cable pushdowns
    ss
    single arm cable pushdowns

    rear delts

    101.7



  • squat
    8x20
    6x40
    5x60
    3x110
    5x140
    5x130
    5x130
    3x130 pause

    hack squat

    hip thrust
    8x60
    10x100
    10x120

    lateral raise

    biceps

    102.2



  • squat
    8x20
    6x40
    5x60
    2x80
    2x100
    5x125
    5x125
    5x125
    5x125
    5x125

    bonk
    6x20
    5x60
    4x85
    4x85
    4x85
    4x85
    4x85

    deadlift
    8x85
    5x115
    8x135

    press
    5x20
    8x50
    8x60
    8x60

    low incline db press
    12x27.5
    12x27.5

    leg extension
    nógv, tungt

    chinups

    103.2



  • low incline db bonk
    12x15
    12x27.5
    12x32

    db bonk
    8x42
    8x42

    machine side press
    12x20 per hond
    10x40
    10x40

    machine press
    12x40 per hond

    cable fly
    15x10
    12x12.5
    10x15
    13x12.5
    12x10

    cable curl biceps
    nógv, tungt

    lateral raise
    12x10
    10x10

    chinups, pullups, eitt sindur av triceps

    101.5



  • press
    8x20
    6x40
    6x60
    5x70
    5x70
    5x60

    decline bonk
    10x20
    12x60
    15x80
    12x80
    12x80

    overhead triceps rope extension
    cable curls
    2sett
    spider curls
    3sett (12, 12, 10)
    preacher curls

    hack squat
    20x65
    20x65
    20x105
    17x105

    hip add & abd

    leg extensions

    chinups

    102.2



  • fríggjadagin
    squat
    8x20
    6x60
    5x80
    2x100
    4x110
    4x110
    4x110
    4x110
    4x110

    bonk
    6x40
    4x60
    2x80
    8x90
    8x90
    8x90

    deadlift
    5x60
    4x100
    3x120
    5x150
    5x150
    5x150

    leg curls

    hip thrust
    8x80
    6x120
    5x140
    10x160

    101.8



  • hack squat
    20x25
    20x25
    20x65
    20x85
    20x105
    20x105

    low incline db press
    15x20
    14x30
    7x40
    16x24

    triceps
    biceps

    back extensions

    leg extensions

    chest press

    pullups

    102.5


 

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