Pastalog



  • 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



  • deadlift
    8x60
    8x100
    5x120
    5x140
    3x160
    2x180 2rep pr
    2x180 -s
    5x140 -s
    5x140 -s
    5x140 -s

    press
    10x40
    10x60
    8x60

    low incline db press
    20x18

    tombola, royndi allar tær nýggju maskinurnar í mínum fitness world

    +pulldowns, abs, misc. machine rows



  • @ima said in Pastalog:

    2x180 2rep pr

    Nice ven! 200 1rm er lige om hjørnet



  • @mus ja da, skal også til lægen og få tjekket iskiasnerve mandag, hvis jeg kan fixes kan jeg endelig fokusere på at blive stærk igen



  • @ima fed nok! Håber doktormanden kan reparere dig



  • @mus han siger det nok bare er en prolaps



  • machine press
    12x40 per hond
    12x20 per hond
    10x40 per hond

    low incline db press
    16x18
    12x24
    12x24

    flat db press
    16x24

    machine row
    14x20 per hond
    12x40 per hond
    12x40 per hond
    12x40 per hond

    leg extension, hugdi ikki eftir vektini
    20xlætt
    16xmedium
    16xmedium+
    12xtungt

    hip thrust
    10x40
    10x90

    incline bonk
    12x40
    12x50
    12x60
    12x60

    +dips, pulldowns, back extensions



  • alt flutti seg við ca. 200km/t í dag
    incline db bonk
    14x17.5
    12x24
    12x24
    12x24

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

    machine press
    12x20 per hond
    8x30
    8x40
    5x50 ds
    6x40 ds
    6x30 ds
    8x20

    machine row - dead stop
    14x20 per hond
    10x40
    8x40
    8x40
    8x40
    8x40
    8x40

    +leg extensions, leg curls, leg press tombola



  • incline bonk
    12x20
    10x40
    8x60
    8x70
    8x70
    8x70
    10x60

    seated db press
    12x17.5
    10x24
    8x24
    6x24

    bb curl
    15x25
    12x25

    leg extensions
    3 sett

    +5000 pulldowns og triceps og pullups chinups og chest flyes
    +3 sett calf raises



  • bonk
    10x20
    8x40
    6x60
    5x80
    8x100
    8x100
    10x60, constant tension

    seated db press
    10x16
    8x24.5
    8x24.5

    machine row
    15x27.5
    14x27.5
    12x27.5

    machine press
    10x17.5
    10x25
    8x30
    8x30

    machine bonk
    10x15
    10x20
    17x30

    leg extension
    3x15xstack - 5

    leg curl
    3x12x35

    seated calf raise
    2x24x40

    incline bonk
    20x40
    14x40

    bb curl
    14x35
    11x35

    +1sett pulldowns, abs



  • bonk
    8x20
    5x40
    5x60
    16x80
    12x80
    10x80

    db bonk
    8x32
    8x32
    8x32

    db press
    8x24
    8x24

    +machine rows, chinups, biceps, leg extensions



  • sunnudagin
    bonk
    8x20
    5x40
    4x60
    3x80
    9x100
    9x100
    8x100
    7x100

    +tombola, stutt venjing



  • gjár
    incline bonk
    5x20
    5x50
    3x70
    10x80
    8x80
    8x80
    7x80

    incline db bonk
    12x22
    8x32
    8x32

    ez bar curl
    15x35
    12x35
    12x35

    +cable flyes, pullups, leg extensions, triceps



  • @ima whoooa stronk bonk!


 

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