Pastalog
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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
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cg bonk
8x20
6x40
5x60
5x80
5x100
5x100
5x100
5x100 pinky gripmachine row
12x30
12x30
15x30 neutral gripez curl
15x30
12x30press
8x40
5x50
5x50
5x50
5x50 wider grippendlay row
10x60
10x60chinups w/ hold
5xbw
5xbwpullups w/ hold
4xbw
4xbw
3xbw100.1
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deadlift
8x60
6x100
5x120
2x140 hook, onki krit
5x140 mixed
nemtmachine row
12x20
12x20cable pulldown
10x65
10x65
10x65seated db press
6x27.5lateral raise
10x12
10x12rear delt db
12x8face pull
12x15rope tricep ting
10x17.5
10x17.5
10x17.598.7
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í gjár
squat high bar
10x20
8x40
6x60
5x80
5x100
5x120
5x120
1x140incline db bonk
8x24
8x27.5
6x32+leg extensions, chinups, triceps, biceps, pullups
100.3
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incline db bonk
8x22
10x25
9x34
10x25deadlift
8x60
5x100
5x120
5x150
3x170ez curl
10x35leg extensions
pullup
5xbwchinup
4xbw102.5
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bonk
10x20
8x40
6x60
4x80
7x110
3x110 close grip
6x110
4x110pendlay row
6x80
6x80
12x60
10x60pullups og chinups
press
5x40
3x60
7x70
6x60ez curl
13x35
10x35rope triceps
cable flyes
101.2
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gloymt at logga 2 tær síðstu venjingarnar og minnist ikki hvat eg gjørdi hehe
men í dag:
bonk
10x20
10x40
6x60
4x80
9x100
7x100
6x100press
8x20
6x40
5x60
5x60
9x60
2x60deadlift
6x60
6x110
4x130
5x160
1x160low incline db press
12x24
10x32.5ez curl
15x30+pullups, chinups
101.5
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bonk
8x20
6x40
6x80
7x110
5x100
5x100
5x100
10x80
10x80
10x80
6x100
4x100low incline db bonk
8x24
8x32.5machine row
10x40
10x40+pulldowns, triceps, curls, chinups
101.2
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squat
20x20
10x40
6x60
5x80
5x100
5x120
4x140
2x140
5x120bonk
8x20
5x60
5x90
2x120
6x110
5x90
5x90deadlift
1x70
3x110
3x140
3x160
1x180
1x180press
3x60
4x40
5x60
6x70low incline db bonk
12x30
8x34machine row
16x30 pronated
20x30 neutral+leg extensions, chinups
102.2
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@ima nice dødeløfte
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@mus tak ven, ska lige vænne mig til det igen
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deadlift
5x60
5x100
3x120
6x140
8x140machine row
hip thrust
8x80
8x120
10x140lateral raises
rear deltschinups
3x+10kg
5xbw100.2
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bonk
8x20
5x40
5x60
4x90
11x100
9x100
7x100
7x100
6x100squat
8x20
6x70
12x110
8x110
8x110press
8x20
4x40
7x70
5x70incline db press
12x24
10x30leg extensions
nógv reps, rest pausecable curls
2 sett við 20chinups
102.4
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press
12x20
12x30
12x40bonk
8x20
10x60
12x80
8x100
8x90
10x80low incline db press
10x24
10x30
8x34chest flyes
nógv reps triceps og biceps
pullups101.0
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deadlift
10x60
6x80
5x120
6x155
3x175flexion row
12x40
12x40
12x40machine row
12x40 per hond
12x40 neutral grip
10x40
8x50
8x40rope cable curl
12x20
10x20
9x20
11x17.5
12x15+triceps, chinups
101.7
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bonk
10x20
8x60
6x80
7x110
6x110
5x110
8x90
8x90press
6x20
6x40
7x60
6x60low incline db press
12x24
12x24
12x24machine row
12x45 per hond
12x45db curl
13x35
8x35+rear delts, chinups
103.5
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squat
10x20
10x40
8x60
6x80
5x110
5x110
5x110
5x130
5x110 pausedleg extension
3 setthip thrust
10x60
10x100
10x140triceps, lats
101.7
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low-incline db bonk
10x18
8x24
8x30
8x38
8x38
8x38
8x38seated db press
12x24
15x22sideways machine press
10x40 per hond
10x40machine press
30x40 per hondmachine row
25x25 per hond
15x25cable rope curls
cable rope tricepsleg press
2x20x80+sletu101.6
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í gjár
squat
8x20
6x60
1x100 front
5x100
5x120
5x120
5x120 paused
1x120 front
5x120sldl
10x80lying leg curl
seated leg curlhack squat
2x20x80chinups, pullups
101.9
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deadlift
5x60
5x60
5x100
5x140
5x140
6x160
12x130pullups
lat pushdowns
3 settvh cable row
3 settone arm db press
12x15
8x25
5x30barbell curl
16x30
12x30
10x30chinups
101.2
