Pastalog



  • @mus hehe ja, det var ind og ud

    bonk
    6x20
    4x40
    6x60
    2x80
    10x90
    10x90
    10x90
    20x60 reverse grip

    dl
    5x60
    5x100
    5x120
    5x140
    3x160
    4x160

    press
    8x60
    7x60

    dips
    21xbw

    96.0



  • squat
    8x20
    8x60
    4x100
    6x130
    6x130
    6x130
    6x130

    bonk, við wrist wraps
    6x20
    8x40
    4x60
    3x80
    6x100
    6x100
    6x100
    6x100

    press
    6x45
    6x60
    6x60

    seated calf raise
    20x50

    bb curl
    14x30
    12x30

    pendlay row
    10x60
    10x60
    10x60

    dip
    20xbw

    96.6



  • @ima siccening bonk!



  • squat
    10x20
    6x40
    6x60
    2x80
    2x100
    1x120
    7x130
    3x1x130 - 3 sek pause

    bonk
    6x20
    5x40
    3x60
    2x80
    7x100
    7x100
    6x100
    6x100

    press
    6x40
    9x60
    9x60
    7x60

    dip
    23x

    bb curl
    14x30
    14x30

    +incline db press

    97.9



  • squat
    10x20
    10x40
    8x60
    5x80
    3x100 3sek pause
    10x120
    10x120
    10x120
    8x100 front

    bonk
    10x20
    6x40
    4x60
    1x80
    9x95
    8x95
    8x95, ikki ein góður bonk dagur

    press
    12x40
    12x40

    dip
    10x20
    10x20
    18xbw

    incline db press
    14x24

    shrug
    20x27.5
    22x24

    chinup
    8x
    8x
    8x

    bb curl
    12x30
    12x30

    +face pulls

    98.0



  • squat
    10x20
    10x40
    8x60
    5x100
    1x120
    7x130
    7x130
    7x130
    4x130

    bonk
    10x20
    6x40
    4x60
    3x80
    7x100
    7x100
    7x100

    press
    8x60

    97.5



  • squat, flutt stongina longur niður og byrji við hips
    10x20
    10x40
    10x60
    6x80
    4x100
    12x120
    10x120
    6x120 paused

    bonk
    10x20
    6x60
    2x80
    1x100
    10x95
    10x95
    6x95 langa pausu

    press
    5x20
    5x40
    7x60
    2x70, nemt

    pulldowns
    10xokkurt narrow
    10xokkurt wide

    bb curl
    15x30

    dip
    25xbw

    98.8



  • squat
    10x20
    8x60
    5x100
    8x120

    bonk
    10x20
    8x60
    4x80
    8x100
    8x100
    8x100
    8x80

    deadlift
    5x60
    4x100
    4x120
    4x140
    4x160 -s

    press
    5x40
    2x60
    8x65
    6x65

    hack squat
    20x65

    leg extension
    12x40 per bein

    leg press
    20x85

    dip
    18xbw

    99.1



  • @ima said in Pastalog:

    4x160 -s

    hva betyder -s



  • @mus
    med straps
    -b er bælte



  • @ima o i c



  • squat
    10x20
    10x40
    8x60
    6x80
    6x100
    1x120
    3x140
    2x140
    10x120
    6x120
    4x120 pause
    3x120 pause
    1x120 pause
    1x120 pause
    1x120 pause
    6x120

    leg press
    120ish 20 reps

    100.2



  • bonk
    10x25
    6x40
    4x60
    1x80
    1x80 close grip
    10x100
    9x100
    10x100
    8x100
    3x100 close grip

    incline db bonk
    12x32 per hond
    9x32

    row machine
    13x35 per hond
    13x35

    face pulls

    dip
    21xbw
    20xbw

    +chinups, pullups

    100.0



  • deadlift
    8x60
    6x100
    4x120
    7x160 -s

    hip-thrust
    6x60
    12x100

    +widegrip pulldowns, triceps machine, leg extensions



  • squat
    8x20
    10x40
    8x60
    5x80
    10x100
    12x100
    15x100

    bonk
    5x20
    5x40
    5x60
    12x80
    15x80
    8x80
    12x60

    press
    5x40
    8x60
    8x60



  • @ima nice volume



  • squat
    8x20
    8x60
    6x100
    8x120
    8x120
    8x120
    8x120 -b

    incline bonk
    10x40
    12x60
    12x60
    12x60
    12x60

    bb curl
    20x25
    14x25

    +chinups, pullups, abs



  • leg press
    20x60+sleta
    18x100+sleta
    23x100+sleta

    db bonk
    20x15
    14x25
    14x25

    db press
    14x22

    lateral raise
    14x10

    lu raise
    18x5

    leg extension
    14xlætt eitt ella annað, hálvan stack
    4x12xstack-5

    98.8



  • squat
    12x20
    8x60
    5x100
    10x120
    8x120

    deadlift
    3x60
    6x60
    6x100
    5x120
    6x140
    5x150
    6x150
    6x150

    db bonk
    12x24.5
    10x34
    10x34

    db press
    6x24

    triceps machine
    leg press
    pullups, chinups

    98.8



  • Í gjár

    squat
    8x20
    10x60
    6x80
    6x100
    12x100
    8x120
    6x120
    5x120, 2 sek pause

    bonk
    8x20
    6x40
    6x60
    5x80
    8x100
    8x100

    press
    6x20
    8x40
    5x60
    3x70
    1x70

    bb curl
    14x30
    14x30

    +triceps, pulldowns, chest flyes, leg extensions


 

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