Pastalog

[ima]

Squat
10x20
8x60
8x100
1x110
5x120
5x130 -b
5x120
5x110 pause

Press
8x40
6x50
10x50

Concept 2
100m - 17.1 sek

+chinups

[ima]

Squat
10x20
10x40
10x60
10x100
10x120 (video)
8x70 front

Bonk
8xstong
8x20 + 20kg chains
8x60 + 20kg chains
8x60 + 20kg chains reverse grip
16x40+20kg chains reverse grip

Deadlift
1x120
4x120
4x120
4x120 semisumo
4x120 sumo
3x120

Concept 2
100m - 17.0 sek

+chinups, pullups, db press

[mus]

Gode grinds på de sidste reps, det er dem der giver gains

[ima]

hehe ja, de var gode nok, ikke helt så grindy

Press
10x20
8x40
8x50
8x50
8x50
10x45
10x45

DB Row
10x30
5x35
5x35

Inverted Row
7
7
6
4

Concept 2
100m - 16.7 sek

+chinups, pullups, biceps, lu raises

[mus]

ej de var okay smooth

[ima]

Squat
10x20
8x60
5x100
2x120
5x130
5x130 -b
5x130
5x130
3x130, kundi grindað 2 út afturat, men nah

Bonk
10x20
6x60
5x80
5x90
5x90
5x90
15x60 reverse grip
20x40 reverse grip

[ima]

Deadlift
5x60
5x100
3x120
2x150
1x170
3x150
5x120
5x120

Press
5xstong
5x40
5x50
5x50
5x55
5x55
6x60

Reverse Grip BP
20x50
16x50

+pullups, rear delts, misc.

[ima]

Squat
8x20
5x60
5x100
3x120
5x130
4.5x140 dumpaði hana afturav
3x120
1x120 front

Bonk
8x20
8x50
5x90
5x90
5x90
5x90
5x90
16x50 reverse grip

Press
4x60

Concept 2
100m - 16.3 sek

[ima]

Bonk
5x20
5x60
12x70 reverse grip
12x70 reverse grip
6x70 reverse grip
6x70
1x70
6x80 reverse grip

Snoch
4x30
5x40
1x40
1x50

Deadlift
5x80
5x100
5x120
1x155
2x155
1x155
1x155
1x155
1x150

+pullups, chinups

[ima]

Front Squat
8x20
6x60
5x80
5x100
3x110
4x130 back
4x110 -b
5x120 back
5x100

Press
6x60

+pullups

Concept 2
100m - 16.5 sek

[ima]

Bonk
10x20
5x60
3x80
5x95
5x95
4x95
4x95
1x100
1x100

Press
4x60
4x60
5x55
5x55
5x55

+chinups

[ima]

Squat
8x20
8x40
8x60
8x100
5x130
5x130
5x130
4x130
1x130

Bonk
5x80
3x100
3x100

DB Press
7x20
7x20
7x20
7x20

+chinups, pullups

Concept 2
100m - 16.7 sek

[ima]

Squat
5xstong
5x40
5x60
5x80
5x100
5x120
5x120
5x120
5x120
5x120

Bonk
5xstong
6x40
6x60
5x80
5x80
5x80
5x80
5x90

Deadlift
3x140
3x140
3x140

+pullups

[ima]

Squat
8xstong
8x40
6x60
6x80
5x100
5x120
5x120
5x120
5x120
5x120,
einki belti, easy times

Bonk
8xstong
6x40
6x60
8x80
6x80, fekk harðligt pump í bringuna, fekk ikki bonkað meir
7x60

Press
12xstong

+pullups, chinups

[ima]

Squat
5xstong
5x60
5x80
5x100
1x120
5x125
5x125
5x125
5x125
5x125

Bonk
5xstong
5x40
8x80
8x80
8x80

Press
8xstong
8x40
4x60

[ima]

Squat
10xstong
8x40
8x60
6x80
4x100
3x120
5x130
5x130
5x130
5x130
5x130, easy pie, einki belti, tungt, men yvirraskandi lætt, feels good man

Bonk
5x60
5x80
5x90
5x80

OHP
8xstong
5x40
5x55
5x57.5
5x55
4x60
3x60
3x60

+chinups og pullups og chinups og pullups og chinups og pullups og dips

[ima]

Squat
6xstong
5x40
5x60
5x80
5x100
8x117.5
8x117.5
8x117.5

Bonk
5xstong
5x40
5x60
5x87.5
5x87.5
5x87.5
5x87.5

[ima]

Squat
5xstong
4x40
4x70
4x110
4x110
4x110
4x110
4x110

Bonk
6xstong
5x40
5x40
4x60
8x80
8x80
8x80

Deadlift
5x70
5x70
3x110
5x135
5x135 -s
5x135 -s

[ima]

Squat
8xstong
6x40
5x60
4x80
3x100
1x120
5x135
5x135
5x135 -b
5x135 -b

Bonk
8xstong
5x40
5x60
4x77.5
4x77.5
4x77.5
4x77.5
4x77.5

OHP
5x60
5x60
4x60
4x60

+chinups, biceps

[ima]

Squat
5xstong
5x60
5x80
5x100
5x120
5x120

Press
5xstong
6x40
6x40
5x50
5x50
5x50

+concept2, 100m - 17.2s