Pastalog
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squat
5x40
5x60
5x90
5x90
5x90deadlift
2x5x40
7x90
6x120
5x140
2x160
2x160
1x160+misc
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bonk
10x20
10x80
12x80
12x80incline db bonk
8x22.5
8x32
8x27.5+hack squat, leg extensions, leg curls, biceps, triceps
press
10x40
5x60
1x70
1x75
1x77.5 easy pr+pullups
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machine row
10x20 per hond
10x40
10x40
10x40
15x20machine bonk
20x20
machine shoulder press
10x20
10x20press
5x20
5x40
2x60
1x80 nemt, princline db bonk
10x30+seated calf raises, pullups, chinups, curls, triceps
-
hurtig post-Joker træning
bonk
10x20
6x40
5x60
2x100
6x110
6x110+pullups og chinups
-
hurtig post-norge træning
bonk
6x20
6x40
5x60
3x80
6x110
6x110
5x110
4x110press
8x20
5x40
9x60+db bonk, pullups chinups
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chest supported machine row
3x10x50 per hondpullup
3, 3, 3, 3, 3, 3
chinup
3incline db bonk
12x20
10x30low incline db bonk
12x30ez curl
16x30
13x30
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bonk
10x20
5x40
3x60
3x80
5x110
5x110
5x110
5x110
4x110press
8x20
5x40
5x60
5x60
5x60db press
3x30 per hond+pullups, chinups, triceps, leg extensions
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hack squat
10x65
10x105
10x125
10x145
10x125
10x105
10x85
10x85leg extensions
nógvleg curls
nógvpress
5x40
3x60
5x70db press
8x26
8x20+pullups, chinups, lateral raises, facepulls
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bonk
8x20
5x40
3x70
10x100
7x100
6x100
6x100press
6x20
6x40
3x5x55machine row
12x50 per hond
12x50
12x50
10x50
7x50ez curl
15x30
12x30+leg extensions, chinups
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bonk
10x20
8x60
16x80
9x80
10x80incline db bonk
10x24+pullups, pulldowns, curls
-
-
tak tak, I lige måde
hacc squat
10x65
10x105
10x125
10x145bonk
8x20
5x60
3x80
6x110
6x110
5x110
5x110press
5x20
5x40
8x60
6x60+leg extensions, leg curls, pullups, db press
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press
10x20
8x60
8x60
7x60
5x60lateral raise
db press
face pulls
biceps
tricepshyg
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bonk
8x20
6x40
6x60
9x100
5x110
9x100
12x70low incline db bonk
8x27.5
8x27.5
12x27.5cable flyes
ez curl
12x35
10x35
9x35chinups
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bonk
10x20
5x40
5x70
5x100
5x100
5x100
5x100
5x100press
5x20
5x40
8x60
8x60
8x40ez curl
13x35
9x35
9x35+5000 pullups og chinups
+toes to bar
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squat við pausu og slow eccentric
10x20
8x40
5x100 breathing squats
5x100
5x100
5x100
3x120pullup
8x3xbwincline db press
12x22
8x30
6x36leg extensions, kundi næstan gera tær vanligt
4 sett, 2 løtt, 1 miðal, 1 tungtpress
8x20
5x50
12x50
10x50chinup
6x3xbwmachine row
12x40 per hond
10x40 per hond100.6
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bonk
10x20
10x40
8x60
5x110
3x110
3x110
2x110machine row
15x40 per hond
15x40
13x40
15x40 neutral grip
15x40 ngleg extensions
pullups101.5
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squat
10x20
8x40
8x60
5x100
5x120
5x120
3x120 breathing squats
3x120 pause squats
5x100 slow ecc.press
10x20
11x60 pr
10x60low incline db press
8x30
5x44hacc squat, slow atg
20x65
15x105leg extensions
leg curls
pullups100.8
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bonk
10x20
5x60
5x90
2x120
14x90
12x90
10x90seated db press
8x16
10x26
12x24machine row
14x40 per hond, pronated
15x40 neutral gripleg extensions
chinup
3x3xbwpullup
2x3xbw100.4
-
the rebuildening
squat
10x20
10x40
10x60
10x80bonk
10x20
8x40
6x60
5x80
10x80press
10x40
10x40
10x40barbell rows
machine row - ein arm í senn
12x30
8x40
5x40
6x40chinup
599.0