Pastalog
-
incline db bonk
12x24
10x32
10x32
10x32press
8x40
12x50
10x50
10x50machine row
12x40 per hond
12x40
10x40machine press
20x20 per hond
12x30
12x30
12x30
12x30+biceps, leg extensions
98.0
-
bonk
8x20
5x60
3x80
1x100
7x105
7x105
6x105
4x105incline db bonk
8x32
8x32+cable flyes, face pulls, machine rows, biceps
-
bonk
warmup
7x105, orkaði ikki at bonka+tombola, leg ext, press
-
bonk
warmup
10x100
8x100
6x100 fast as fuksquat
10x20
5x50
5x80
10x110
10x50 frontdb bonk
12x24, heilt niður
8x30db press
10x22ez curl
15x30low cable flyes
leg extensions
pulldowns
-
bonk
5x20
5x40
5x60
3x80
1x100
7x110
8x100
12x60
12x60incline db bonk
12x22.5
12x32
12x30
12x25db press
8x22
8x22ez curl
16x35
12x35press
5x20
5x40
5x50
8x60
6x40 slow+leg extensions, chest flyes
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bonk
8x20
5x40
5x60
5x80
4x110
4x110
4x110
4x110db bonk
12x25
12x25
12x32db press
8x25
8x25machine row
20x20 per hond+cable flyes, triceps, face pulls
99.7
-
bonk
5x20
5x60
5x80
8x100
8x100
8x100
10x60
20x50 reverse gripsquat
10x20
10x60
10x100
10x60 pause front+db bonk, ohp, pulldown tombola
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bonk
5x20
5x60
8x80
10x100
8x100
8x100
3x60 slow cg
3x60 slow cg
3x60 slow cgsquat
10x20
20x60
20x60db press
8x27.5
10x18machine row
10x20 per hond
20x20ez curl
17x30
13x30+pullups
-
mánadagin
bonk
10x20
6x40
6x60
10x100
8x100
6x100
8x80
8x80press
8x20
15x40
13x40ez curl
17x30
15x30+leg extensions, leg curls, cable flyes, pullups
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bonk
8x20
5x40
5x60
5x80
8x100
8x100
8x100
6x100
6x80 close gripsquat
8x20
6x50 front
6x50
6x70 front
3x70
20x70
20x70press
5x20
10x50
4x70ez curl
18x30+pullups, chinups
98
-
bonk
8x20
8x40
5x60
3x80
8x100
5x100
5x100
5x100
5x100
5x100
5x80
5x80squat
10x20
8x60
18x90press
3x60
1x70
5x60ez curl
16x35+triceps, pullups, chinups
97.5
-
front squat
10x20
10x40
10x70
10x70
7x90press
5x20
5x40
5x50
3x70
8x50incline db bonk
8x17.5
8x25incline bonk
10x20
10x60+pullups, chinups
-
front squat
10x20
10x40
8x60
10x80incline db bonk - djúpt og kontrollerað
10x24
10x27.5machine row
30x25 per hond+leg extensions, chest flyes, back extensions
98.3
-
front squat
5x20
5x40
5x60
5x100bonk
5x20
5x40
5x60
2x5x80
4x5x80 feet up
8x60 reverse grippress
5x20
5x40
5x40 - 500km/t
5x60
5x60+chinups, pullups
-
bonk
10x20
8x40
5x60
5x80
feet-up bonk fyri rest
5x5x100press
5x20
5x40
5x60
5x60
5x60+chinups, breathing pause front squat(60kg)
-
bonk
10x20
5x40
feet-up fyri rest
12x80
12x80press
3x60
3x60breathing pause front squat
4x1x60+pullups, chinups
-
í gjár nógv volume
chest supported machine row
klatrivegg
high rope cable row
seated vgrip cable row
machine curls
5min 15i 3s treadmillí dag
deadlift
10x20
5x60
3x90
3x110
3x115
3x115
3x115chest supported t-bar row
12x20
12x30
12x30seated cable row
12x35pullup
5x3xbwchinup
5xbwez bar curl
15x35
9x35
6x35+skull crushers, cable triceps
-
@ima hva siger ryggen til dødløfturin?
-
@mus lidt ubehag i setup, men ikke smerte, og ingenting under løftet
fortsætter lidt mere med øvelserne inden jeg prøver at rampe op i vægt igen
-
sunnudagin
bonk
8x20
5x40
5x60
2x80
5x5x100press
5x20
5x40
2x5x60low incline db bonk
8x34
8x34í dag
bonk
8x20
7x50
6x80
5x5x97.5deadlift
8x50
7x70
6x120
3x5x130, føldi einkidb press - full rom
10x36
10x36
10x36db press
8x26+skullcrushers, cable triceps, pullups, chinups
