Pastalog



  • bonk
    10x20
    5x60
    5x90
    2x120
    14x90
    12x90
    10x90

    seated db press
    8x16
    10x26
    12x24

    machine row
    14x40 per hond, pronated
    15x40 neutral grip

    leg extensions

    chinup
    3x3xbw

    pullup
    2x3xbw

    100.4



  • the rebuildening
    squat
    10x20
    10x40
    10x60
    10x80

    bonk
    10x20
    8x40
    6x60
    5x80
    10x80

    press
    10x40
    10x40
    10x40

    barbell rows

    machine row - ein arm í senn
    12x30
    8x40
    5x40
    6x40

    chinup
    5

    99.0



  • cg bonk
    8x20
    6x40
    5x60
    5x80
    5x100
    5x100
    5x100
    5x100 pinky grip

    machine row
    12x30
    12x30
    15x30 neutral grip

    ez curl
    15x30
    12x30

    press
    8x40
    5x50
    5x50
    5x50
    5x50 wider grip

    pendlay row
    10x60
    10x60

    chinups w/ hold
    5xbw
    5xbw

    pullups w/ hold
    4xbw
    4xbw
    3xbw

    100.1



  • deadlift
    8x60
    6x100
    5x120
    2x140 hook, onki krit
    5x140 mixed
    nemt

    machine row
    12x20
    12x20

    cable pulldown
    10x65
    10x65
    10x65

    seated db press
    6x27.5

    lateral raise
    10x12
    10x12

    rear delt db
    12x8

    face pull
    12x15

    rope tricep ting
    10x17.5
    10x17.5
    10x17.5

    98.7



  • í gjár
    squat high bar
    10x20
    8x40
    6x60
    5x80
    5x100
    5x120
    5x120
    1x140

    incline db bonk
    8x24
    8x27.5
    6x32

    +leg extensions, chinups, triceps, biceps, pullups

    100.3



  • incline db bonk
    8x22
    10x25
    9x34
    10x25

    deadlift
    8x60
    5x100
    5x120
    5x150
    3x170

    ez curl
    10x35

    leg extensions

    pullup
    5xbw

    chinup
    4xbw

    102.5



  • bonk
    10x20
    8x40
    6x60
    4x80
    7x110
    3x110 close grip
    6x110
    4x110

    pendlay row
    6x80
    6x80
    12x60
    10x60

    pullups og chinups

    press
    5x40
    3x60
    7x70
    6x60

    ez curl
    13x35
    10x35

    rope triceps

    cable flyes

    101.2



  • gloymt at logga 2 tær síðstu venjingarnar og minnist ikki hvat eg gjørdi hehe

    men í dag:
    bonk
    10x20
    10x40
    6x60
    4x80
    9x100
    7x100
    6x100

    press
    8x20
    6x40
    5x60
    5x60
    9x60
    2x60

    deadlift
    6x60
    6x110
    4x130
    5x160
    1x160

    low incline db press
    12x24
    10x32.5

    ez curl
    15x30

    +pullups, chinups

    101.5



  • bonk
    8x20
    6x40
    6x80
    7x110
    5x100
    5x100
    5x100
    10x80
    10x80
    10x80
    6x100
    4x100

    low incline db bonk
    8x24
    8x32.5

    machine row
    10x40
    10x40

    +pulldowns, triceps, curls, chinups

    101.2



  • squat
    20x20
    10x40
    6x60
    5x80
    5x100
    5x120
    4x140
    2x140
    5x120

    bonk
    8x20
    5x60
    5x90
    2x120
    6x110
    5x90
    5x90

    deadlift
    1x70
    3x110
    3x140
    3x160
    1x180
    1x180

    press
    3x60
    4x40
    5x60
    6x70

    low incline db bonk
    12x30
    8x34

    machine row
    16x30 pronated
    20x30 neutral

    +leg extensions, chinups

    102.2



  • @ima nice dødeløfte



  • @mus tak ven, ska lige vænne mig til det igen



  • deadlift
    5x60
    5x100
    3x120
    6x140
    8x140

    machine row

    hip thrust
    8x80
    8x120
    10x140

    lateral raises
    rear delts

    chinups
    3x+10kg
    5xbw

    100.2



  • bonk
    8x20
    5x40
    5x60
    4x90
    11x100
    9x100
    7x100
    7x100
    6x100

    squat
    8x20
    6x70
    12x110
    8x110
    8x110

    press
    8x20
    4x40
    7x70
    5x70

    incline db press
    12x24
    10x30

    leg extensions
    nógv reps, rest pause

    cable curls
    2 sett við 20

    chinups

    102.4



  • press
    12x20
    12x30
    12x40

    bonk
    8x20
    10x60
    12x80
    8x100
    8x90
    10x80

    low incline db press
    10x24
    10x30
    8x34

    chest flyes
    nógv reps triceps og biceps
    pullups

    101.0



  • deadlift
    10x60
    6x80
    5x120
    6x155
    3x175

    flexion row
    12x40
    12x40
    12x40

    machine row
    12x40 per hond
    12x40 neutral grip
    10x40
    8x50
    8x40

    rope cable curl
    12x20
    10x20
    9x20
    11x17.5
    12x15

    +triceps, chinups

    101.7



  • bonk
    10x20
    8x60
    6x80
    7x110
    6x110
    5x110
    8x90
    8x90

    press
    6x20
    6x40
    7x60
    6x60

    low incline db press
    12x24
    12x24
    12x24

    machine row
    12x45 per hond
    12x45

    db curl
    13x35
    8x35

    +rear delts, chinups

    103.5



  • squat
    10x20
    10x40
    8x60
    6x80
    5x110
    5x110
    5x110
    5x130
    5x110 paused

    leg extension
    3 sett

    hip thrust
    10x60
    10x100
    10x140

    triceps, lats

    101.7



  • low-incline db bonk
    10x18
    8x24
    8x30
    8x38
    8x38
    8x38
    8x38

    seated db press
    12x24
    15x22

    sideways machine press
    10x40 per hond
    10x40

    machine press
    30x40 per hond

    machine row
    25x25 per hond
    15x25

    cable rope curls
    cable rope triceps

    leg press
    2x20x80+sletu

    101.6



  • í gjár
    squat
    8x20
    6x60
    1x100 front
    5x100
    5x120
    5x120
    5x120 paused
    1x120 front
    5x120

    sldl
    10x80

    lying leg curl
    seated leg curl

    hack squat
    2x20x80

    chinups, pullups

    101.9


 

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