Pastalog
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Squat
5x20
5x40
5x60
1x80
2x100
1x120
5x140 -bBonk
5x20
5x40
4x60
2x80
3x105 RPE 8.5
3x100 RPE 8.5Deadlift
8x80
2x120
2x140
2x160Press
8x20
4x40
5x60Pullup
3x5+ez legpress, leg extensions
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Squat
8x20
6x40
5x60
5x80
3x100
3x120
4x140Bonk
8x20
8x40
5x60
2x80
5x100 nemtDB Press
8x20
8x24DB Row
15x27.5
15x27.5abs, triceps
Reverse Grip Bonk
20x40
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Squat
5x40
5x60
5x80
3x100
2x120
2x150
12x100Bench
5x20
5x60
5x100press, abs, biceps, triceps, pullups
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rp
Incline WGBP
14x45
14x45
12x45Pec Dec tølini vóru dottin av
18
15
16MGBP
10x80
13x70Machine Row
17x20
16x20
16x20Facepull
15x25
15x25
14x25Leg Raise
9
8
8
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@ima forklar li WGBP og MGBP
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@mus wide grip bonks og medium grip bonks
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Squat
5x20
5x40
5x80
5x120Hack Squat
10x45
8x65
17x105
16x105
19x105Leg Press
17x80
20x80
16x80Leg Curl
16x36
15x36
15x36Calf Raise
17x20
15x20
14x20
17x20
20x20
25x20+1xiso leg ext 30kg, 1xbiceps 14kg
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Narrow Grip Pulldown
15x40
13x40
17x40Chinup
5
5
5Row to Chest
13x40
13x40
13x40CGBP
11x85
10x85
9x85Lateral Raise
12x10
10x10
10x10Ab Machine
17x57
12x65
15x61
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Sumo Squat
15x80
13x80
12x80Sumo Deadlift
10x100
12x100
14x100Kundi ikki gera backraise
High Bar Squat
12x90
12x90
12x90Seated Calf Raise
17x40
14x40
16x40
16x40
18x40
15x50
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Barbell Curl
6x20
6x35
13x25
11x25
12x25Dips
14
11
10High Incline DB Press
8x17.5
10x24
10x20
10x20Barbell Shrug
6x40
6x60
6x80
16x90
14x90
12x90Pullups
6
4
3, ripIncline CGBP
10x60
7x60
14x40+Slant Board Sit Ups
97.1
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Incline WGBP
10x40
14x45
14x45
12x45Pec Deck
18xtað sum er undir 27.5
15x
16xMGBP
8x40
1x70
12x75
14x75
7x75, kom í tankar um at eg bara skuldi gera 2 settMachine Row
19x20
20x20
17x20
18x20Facepull
16x17.5 ikki sama stativ sum seinast, tyngri
15x
17xLeg Raise
10x
9x - 5 vóru toes to bar97.3
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hvordan går d med springerknæ
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@mus det er ikke springerknæ, det er iskiasnerve
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Hack Squat
18x110
15x110
15x110
18x110Leg Press
25x90
22x90
23x90
30x90, stóð smælriLying Leg Curl
16x36
15x36Calf Raise
18x45
16x45
22x45
17x45
21x45
12x45
15x4597.0
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@ima ok, er den stadig rip?
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@mus jo, har stadig ikke fået den tjekket, men mindre smadret end den var
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@ima godt nok - lad os håbe det bare går i sig selv så
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Narrow Grip Pulldown
10x20
15x40
13x40
17x40Chinup
5
6Row To Chest
15x40
16x40CGBP
8x90
9x80
11x80
13x70Lateral Raise
11x10
12x10
13x8
12x8Machine Crunch
17x stack-3
17x
14x
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Sumo Squat
16x85
15x85
15x85
14x85Sumo DL
4x105
10x105
15x105
13x105
6x105Back Raise
0High Bar Squat
14x95
13x95
10x95
10x95Seated Calf Raise
16x55
17x55
16x55
14x55
14x55
15x55
18x5596.1
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Barbell Curl
10x20
12x30
11x30
17x20Dip
16
11
14
12High Incline DB Press
14x20
12x20
13x20
14x20Barbell Shrug
9x90 + 10x90 koyrdi straps á
14x90
13x90
12x90Pullup
4
3
3Incline CGBP
6x40
15x45
12x45
13x45
12x45+abs
96.0