Pastalog
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front squat
10x20
10x40
8x60
10x80incline db bonk - djúpt og kontrollerað
10x24
10x27.5machine row
30x25 per hond+leg extensions, chest flyes, back extensions
98.3
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front squat
5x20
5x40
5x60
5x100bonk
5x20
5x40
5x60
2x5x80
4x5x80 feet up
8x60 reverse grippress
5x20
5x40
5x40 - 500km/t
5x60
5x60+chinups, pullups
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bonk
10x20
8x40
5x60
5x80
feet-up bonk fyri rest
5x5x100press
5x20
5x40
5x60
5x60
5x60+chinups, breathing pause front squat(60kg)
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bonk
10x20
5x40
feet-up fyri rest
12x80
12x80press
3x60
3x60breathing pause front squat
4x1x60+pullups, chinups
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í gjár nógv volume
chest supported machine row
klatrivegg
high rope cable row
seated vgrip cable row
machine curls
5min 15i 3s treadmillí dag
deadlift
10x20
5x60
3x90
3x110
3x115
3x115
3x115chest supported t-bar row
12x20
12x30
12x30seated cable row
12x35pullup
5x3xbwchinup
5xbwez bar curl
15x35
9x35
6x35+skull crushers, cable triceps
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@ima hva siger ryggen til dødløfturin?
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@mus lidt ubehag i setup, men ikke smerte, og ingenting under løftet
fortsætter lidt mere med øvelserne inden jeg prøver at rampe op i vægt igen
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sunnudagin
bonk
8x20
5x40
5x60
2x80
5x5x100press
5x20
5x40
2x5x60low incline db bonk
8x34
8x34í dag
bonk
8x20
7x50
6x80
5x5x97.5deadlift
8x50
7x70
6x120
3x5x130, føldi einkidb press - full rom
10x36
10x36
10x36db press
8x26+skullcrushers, cable triceps, pullups, chinups
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bonk
3x20
3x40
3x60
3x80
5x5x100 fast afpress
5x40
3x5x60 easyincline db bonk
10x32.5 deepez curl
16x30
10x30
11x30+misc
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front squat
5x20
5x50
5x70
5x100
5x100
2x100leg curls
leg extensions
db press
pulldowns
chinups
misc. curls
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squat
5x40
5x60
5x90
5x90
5x90deadlift
2x5x40
7x90
6x120
5x140
2x160
2x160
1x160+misc
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bonk
10x20
10x80
12x80
12x80incline db bonk
8x22.5
8x32
8x27.5+hack squat, leg extensions, leg curls, biceps, triceps
press
10x40
5x60
1x70
1x75
1x77.5 easy pr+pullups
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machine row
10x20 per hond
10x40
10x40
10x40
15x20machine bonk
20x20
machine shoulder press
10x20
10x20press
5x20
5x40
2x60
1x80 nemt, princline db bonk
10x30+seated calf raises, pullups, chinups, curls, triceps
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hurtig post-Joker træning
bonk
10x20
6x40
5x60
2x100
6x110
6x110+pullups og chinups
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hurtig post-norge træning
bonk
6x20
6x40
5x60
3x80
6x110
6x110
5x110
4x110press
8x20
5x40
9x60+db bonk, pullups chinups
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chest supported machine row
3x10x50 per hondpullup
3, 3, 3, 3, 3, 3
chinup
3incline db bonk
12x20
10x30low incline db bonk
12x30ez curl
16x30
13x30
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bonk
10x20
5x40
3x60
3x80
5x110
5x110
5x110
5x110
4x110press
8x20
5x40
5x60
5x60
5x60db press
3x30 per hond+pullups, chinups, triceps, leg extensions
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hack squat
10x65
10x105
10x125
10x145
10x125
10x105
10x85
10x85leg extensions
nógvleg curls
nógvpress
5x40
3x60
5x70db press
8x26
8x20+pullups, chinups, lateral raises, facepulls
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bonk
8x20
5x40
3x70
10x100
7x100
6x100
6x100press
6x20
6x40
3x5x55machine row
12x50 per hond
12x50
12x50
10x50
7x50ez curl
15x30
12x30+leg extensions, chinups
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bonk
10x20
8x60
16x80
9x80
10x80incline db bonk
10x24+pullups, pulldowns, curls