Pastalog

ima

Squat
8x20
6x40
5x60
5x80
3x100
3x120
4x140

Bonk
8x20
8x40
5x60
2x80
5x100 nemt

DB Press
8x20
8x24

DB Row
15x27.5
15x27.5

abs, triceps

Reverse Grip Bonk
20x40

ima

Squat
5x40
5x60
5x80
3x100
2x120
2x150
12x100

Bench
5x20
5x60
5x100

press, abs, biceps, triceps, pullups

ima

rp
Incline WGBP
14x45
14x45
12x45

Pec Dec tølini vóru dottin av
18
15
16

MGBP
10x80
13x70

Machine Row
17x20
16x20
16x20

Facepull
15x25
15x25
14x25

Leg Raise
9
8
8

mus

@ima forklar li WGBP og MGBP

ima

@mus wide grip bonks og medium grip bonks

ima

Squat
5x20
5x40
5x80
5x120

Hack Squat
10x45
8x65
17x105
16x105
19x105

Leg Press
17x80
20x80
16x80

Leg Curl
16x36
15x36
15x36

Calf Raise
17x20
15x20
14x20
17x20
20x20
25x20

+1xiso leg ext 30kg, 1xbiceps 14kg

ima

Narrow Grip Pulldown
15x40
13x40
17x40

Chinup
5
5
5

Row to Chest
13x40
13x40
13x40

CGBP
11x85
10x85
9x85

Lateral Raise
12x10
10x10
10x10

Ab Machine
17x57
12x65
15x61

ima

Sumo Squat
15x80
13x80
12x80

Sumo Deadlift
10x100
12x100
14x100

Kundi ikki gera backraise

High Bar Squat
12x90
12x90
12x90

Seated Calf Raise
17x40
14x40
16x40
16x40
18x40
15x50

ima

Barbell Curl
6x20
6x35
13x25
11x25
12x25

Dips
14
11
10

High Incline DB Press
8x17.5
10x24
10x20
10x20

Barbell Shrug
6x40
6x60
6x80
16x90
14x90
12x90

Pullups
6
4
3, rip

Incline CGBP
10x60
7x60
14x40

+Slant Board Sit Ups

97.1

ima

Incline WGBP
10x40
14x45
14x45
12x45

Pec Deck
18xtað sum er undir 27.5
15x
16x

MGBP
8x40
1x70
12x75
14x75
7x75, kom í tankar um at eg bara skuldi gera 2 sett

Machine Row
19x20
20x20
17x20
18x20

Facepull
16x17.5 ikki sama stativ sum seinast, tyngri
15x
17x

Leg Raise
10x
9x - 5 vóru toes to bar

97.3

mus

hvordan går d med springerknæ

ima

@mus det er ikke springerknæ, det er iskiasnerve

ima

Hack Squat
18x110
15x110
15x110
18x110

Leg Press
25x90
22x90
23x90
30x90, stóð smælri

Lying Leg Curl
16x36
15x36

Calf Raise
18x45
16x45
22x45
17x45
21x45
12x45
15x45

97.0

mus

@ima ok, er den stadig rip?

ima

@mus jo, har stadig ikke fået den tjekket, men mindre smadret end den var

mus

@ima godt nok - lad os håbe det bare går i sig selv så

ima

Narrow Grip Pulldown
10x20
15x40
13x40
17x40

Chinup
5
6

Row To Chest
15x40
16x40

CGBP
8x90
9x80
11x80
13x70

Lateral Raise
11x10
12x10
13x8
12x8

Machine Crunch
17x stack-3
17x
14x

ima

Sumo Squat
16x85
15x85
15x85
14x85

Sumo DL
4x105
10x105
15x105
13x105
6x105

Back Raise
0

High Bar Squat
14x95
13x95
10x95
10x95

Seated Calf Raise
16x55
17x55
16x55
14x55
14x55
15x55
18x55

96.1

ima

Barbell Curl
10x20
12x30
11x30
17x20

Dip
16
11
14
12

High Incline DB Press
14x20
12x20
13x20
14x20

Barbell Shrug
9x90 + 10x90 koyrdi straps á
14x90
13x90
12x90

Pullup
4
3
3

Incline CGBP
6x40
15x45
12x45
13x45
12x45

+abs

96.0

ima

Incline WGBP
10x40
8x50
20x50
15x50
13x50
15x50

Pec Dec
22x32ish
25x
21x
21x

MGBP
10x40
15x75
12x75
10x75

Machine Row
26x20
20x25
25x25
23x25
20x25

Facepull
18x17.5
16x17.5
13x17.5
15x17.5

Hanging Leg Raise
10x
10x
8x
7x
6x

97.6