Pastalog
-
Squat
10xstong
8x40
8x60
6x80
4x100
3x120
5x130
5x130
5x130
5x130
5x130, easy pie, einki belti, tungt, men yvirraskandi lætt, feels good manBonk
5x60
5x80
5x90
5x80OHP
8xstong
5x40
5x55
5x57.5
5x55
4x60
3x60
3x60+chinups og pullups og chinups og pullups og chinups og pullups og dips
-
Squat
6xstong
5x40
5x60
5x80
5x100
8x117.5
8x117.5
8x117.5Bonk
5xstong
5x40
5x60
5x87.5
5x87.5
5x87.5
5x87.5
-
Squat
5xstong
4x40
4x70
4x110
4x110
4x110
4x110
4x110Bonk
6xstong
5x40
5x40
4x60
8x80
8x80
8x80Deadlift
5x70
5x70
3x110
5x135
5x135 -s
5x135 -s
-
Squat
8xstong
6x40
5x60
4x80
3x100
1x120
5x135
5x135
5x135 -b
5x135 -bBonk
8xstong
5x40
5x60
4x77.5
4x77.5
4x77.5
4x77.5
4x77.5OHP
5x60
5x60
4x60
4x60+chinups, biceps
-
Squat
5xstong
5x60
5x80
5x100
5x120
5x120Press
5xstong
6x40
6x40
5x50
5x50
5x50+concept2, 100m - 17.2s
-
Squat
10xstong
5x50
5x90
5x100
5x100
3x120
2x120
7x1x120, prøvaði forskellig stance widthsPress
8xstong
5x60
5x55
5x55
5x55Bonk
6xstong
5x50
5x90
5x90Incline DB Press
10x25Decline Bonk
10xstong
8x60
8x60Snatch
1x15
1x15
1x35
1x35C&J
2x35
2x35
2x35
2x45
2x45
2x55
1x55
1x65
1x75
0.8x80+biceps, lu raises
-
Squat
5xstong
5x60
5x100
5x100 -2s paus
5x100 -2s paus
5x120 -2s paus
5x120
10x60Bonk
5xstong
5x40
5x60
5x80
5x80
6x80
20x40 -reverse gripDecline BP
10xstong
10x50Press
5x25 DB
5x50
5x50
5x50+chinups, pullups, biceps
-
Squat
8xstong
6x60
5x100
5x120
5x120
5x120
5x120
5x120Bonk
10xstong
8x60
4x75
4x75
4x75
4x75
4x75Hex DL
5x60
3x100
3x120
8x125Press
8xstong
2x50
5x55
5x55
5x55
5x55+biceps, leg raises, rear delts, chinups
-
Squat
10xstong
10x40
10x60
10x80
10x100
9x120
1x120 eksplosivt
1x120 eksplosivtBonk
7xstong
7x40
7x60
7x80
5x90Deadlift
3x60
3x80
3x100
3x120
3x140
2x160Press
5xstong
5x30
5x40
3x50
3x60
1x70Reverse Grip Bonk
30x40+biceps, lu raises, rear delts
-
Squat
10xstong
5x60
5x100
1x100
1x100
2x120
1x140
1x140
10x120
2x120
2x120
2x120
3x100 frontBonk
10xstong
10x60
10x80
6x80Deadlift
5x60
5x100
5x120
5x140
5x140
1x160
1x160Press
10xstong
10x40
4x60
4x60
-
Squat
5xstong
5x60
5x100
3x100 front
3x120
1x130
1x140
1x140
1x140
1x140
5x120
1x120
1x120 front
12x100Bonk
8xstong
12x40
5x60
5x80
3x100
12x60Press
6xstong
16x40
-
Squat
8xstong
8x60
5x80
5x100
5x120
5x120
5x120
5x120
5x120Press
5x60
5x50
5x50
5x50Bonk
8xstong
6x60
5x80
5x80
5x80
5x80
5x80DB Press
6x20
6x25
-
Vit royna líka Pavel aftur
Squat
10x80
8x60
5x100, spenti í baklarinum so droppaði tað sum eg skuldi venja í dagBreathing Pause Squat
1x100
1x100
1x100
3x100 no pause, slow descent
1x120
1x120
1x120
1x130
1x130 no pausePress
10x30
6x60
4x60Squat
20x60, controlled
-
Bonk
10xstong
6x60
5x80
5x82.5
5x82.5
5x82.5
5x82.5Incline DB Press
10x28
10x28
9x28
7x28
6x28Dips
12
10
10
9Cable Flyes
Reverse Grip BP
20x40
15x40Lying Triceps Extensions
DL
5x60
5x100
5x120
5x135
5x135
5x135
1x135
1x135 semisumo
1x135 sumo
3x135 semisumo
1x135
1x135
2x135
1x135 semisumo
1x135
2x135 semisumo
1x135
1x135
-
@ima hehe semisumo
-
Mánadagur - Squat
Squat
10xstong
6x60
5x100
1x130
4x5x130
4x130Press
5xstong
5x60
6x5x55Row
10x60
3x90
3x90
3x90
10x60+leg curls, chinups, abs
-
Bonk
10xstong
6x40
3x60
5x5x85DL
5x60
5x80
5x120
2x140
5x140Pause Squat
5xstong
5x40
3x5x80
-
Squat
10x20
10x40
10x60
10x80
5x100
3x120
2x5x135
4x135
1x135
2x5x135 -bPress
10x20
5x40
5x5x57.5
5x40 wide grip
-
Squat stongina lægri
6x20
6x40
6x60
5x80
3x100
5x120
3x120 5sek pause
5x120
12x100DL 30min - 120kg
5
4 - 9
4 - 13
3 - 16
4 - 20
5 - 25
3 - 28
2 - 30
3 - 33
2 - 35
2 - 37
3 - 40
5 - 45
2 - 47
5 - 52
-
Bonk wide grip for them chesticles
6xstong
6x40
6x60
4x80
5x5x87.5Press
6xstong
5x47.5
3x5x57.5Chinup
5
5
5+1 sett biceps