Pastalog
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bonk
8x20
6x40
6x80
7x110
5x100
5x100
5x100
10x80
10x80
10x80
6x100
4x100low incline db bonk
8x24
8x32.5machine row
10x40
10x40+pulldowns, triceps, curls, chinups
101.2
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squat
20x20
10x40
6x60
5x80
5x100
5x120
4x140
2x140
5x120bonk
8x20
5x60
5x90
2x120
6x110
5x90
5x90deadlift
1x70
3x110
3x140
3x160
1x180
1x180press
3x60
4x40
5x60
6x70low incline db bonk
12x30
8x34machine row
16x30 pronated
20x30 neutral+leg extensions, chinups
102.2
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@ima nice dødeløfte
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@mus tak ven, ska lige vænne mig til det igen
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deadlift
5x60
5x100
3x120
6x140
8x140machine row
hip thrust
8x80
8x120
10x140lateral raises
rear deltschinups
3x+10kg
5xbw100.2
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bonk
8x20
5x40
5x60
4x90
11x100
9x100
7x100
7x100
6x100squat
8x20
6x70
12x110
8x110
8x110press
8x20
4x40
7x70
5x70incline db press
12x24
10x30leg extensions
nógv reps, rest pausecable curls
2 sett við 20chinups
102.4
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press
12x20
12x30
12x40bonk
8x20
10x60
12x80
8x100
8x90
10x80low incline db press
10x24
10x30
8x34chest flyes
nógv reps triceps og biceps
pullups101.0
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deadlift
10x60
6x80
5x120
6x155
3x175flexion row
12x40
12x40
12x40machine row
12x40 per hond
12x40 neutral grip
10x40
8x50
8x40rope cable curl
12x20
10x20
9x20
11x17.5
12x15+triceps, chinups
101.7
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bonk
10x20
8x60
6x80
7x110
6x110
5x110
8x90
8x90press
6x20
6x40
7x60
6x60low incline db press
12x24
12x24
12x24machine row
12x45 per hond
12x45db curl
13x35
8x35+rear delts, chinups
103.5
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squat
10x20
10x40
8x60
6x80
5x110
5x110
5x110
5x130
5x110 pausedleg extension
3 setthip thrust
10x60
10x100
10x140triceps, lats
101.7
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low-incline db bonk
10x18
8x24
8x30
8x38
8x38
8x38
8x38seated db press
12x24
15x22sideways machine press
10x40 per hond
10x40machine press
30x40 per hondmachine row
25x25 per hond
15x25cable rope curls
cable rope tricepsleg press
2x20x80+sletu101.6
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í gjár
squat
8x20
6x60
1x100 front
5x100
5x120
5x120
5x120 paused
1x120 front
5x120sldl
10x80lying leg curl
seated leg curlhack squat
2x20x80chinups, pullups
101.9
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deadlift
5x60
5x60
5x100
5x140
5x140
6x160
12x130pullups
lat pushdowns
3 settvh cable row
3 settone arm db press
12x15
8x25
5x30barbell curl
16x30
12x30
10x30chinups
101.2
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bonk
8x20
6x40
6x60
3x80
12x100
9x100
9x100machine side press
12x20 per hond
10x20
10x20
10x20machine press
12x20
12x30
15x40
13x40incline db press
9x32.5skullcrushers
13x30
11x30
10x30cable pushdowns
ss
single arm cable pushdownsrear delts
101.7
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squat
8x20
6x40
5x60
3x110
5x140
5x130
5x130
3x130 pausehack squat
hip thrust
8x60
10x100
10x120lateral raise
biceps
102.2
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squat
8x20
6x40
5x60
2x80
2x100
5x125
5x125
5x125
5x125
5x125bonk
6x20
5x60
4x85
4x85
4x85
4x85
4x85deadlift
8x85
5x115
8x135press
5x20
8x50
8x60
8x60low incline db press
12x27.5
12x27.5leg extension
nógv, tungtchinups
103.2
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low incline db bonk
12x15
12x27.5
12x32db bonk
8x42
8x42machine side press
12x20 per hond
10x40
10x40machine press
12x40 per hondcable fly
15x10
12x12.5
10x15
13x12.5
12x10cable curl biceps
nógv, tungtlateral raise
12x10
10x10chinups, pullups, eitt sindur av triceps
101.5
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press
8x20
6x40
6x60
5x70
5x70
5x60decline bonk
10x20
12x60
15x80
12x80
12x80overhead triceps rope extension
cable curls
2sett
spider curls
3sett (12, 12, 10)
preacher curlshack squat
20x65
20x65
20x105
17x105hip add & abd
leg extensions
chinups
102.2
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fríggjadagin
squat
8x20
6x60
5x80
2x100
4x110
4x110
4x110
4x110
4x110bonk
6x40
4x60
2x80
8x90
8x90
8x90deadlift
5x60
4x100
3x120
5x150
5x150
5x150leg curls
hip thrust
8x80
6x120
5x140
10x160101.8
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hack squat
20x25
20x25
20x65
20x85
20x105
20x105low incline db press
15x20
14x30
7x40
16x24triceps
bicepsback extensions
leg extensions
chest press
pullups
102.5
