Pastalog



  • press
    8x20
    6x40
    6x60
    5x70
    5x70
    5x60

    decline bonk
    10x20
    12x60
    15x80
    12x80
    12x80

    overhead triceps rope extension
    cable curls
    2sett
    spider curls
    3sett (12, 12, 10)
    preacher curls

    hack squat
    20x65
    20x65
    20x105
    17x105

    hip add & abd

    leg extensions

    chinups

    102.2



  • fríggjadagin
    squat
    8x20
    6x60
    5x80
    2x100
    4x110
    4x110
    4x110
    4x110
    4x110

    bonk
    6x40
    4x60
    2x80
    8x90
    8x90
    8x90

    deadlift
    5x60
    4x100
    3x120
    5x150
    5x150
    5x150

    leg curls

    hip thrust
    8x80
    6x120
    5x140
    10x160

    101.8



  • hack squat
    20x25
    20x25
    20x65
    20x85
    20x105
    20x105

    low incline db press
    15x20
    14x30
    7x40
    16x24

    triceps
    biceps

    back extensions

    leg extensions

    chest press

    pullups

    102.5



  • flexion rows
    10x40
    10x40
    10x50
    10x50
    10x40

    pullups

    low incline db bonk
    12x24
    8x30

    seated db press
    15x24

    pulldowns
    nógv sett

    triceps
    biceps

    103.2



  • bonk
    10x20
    8x40
    5x60
    3x90
    7x110
    11x100
    7x100
    6x100

    press
    6x20
    6x40
    8x60
    6x65
    5x65

    hack squat
    15x45
    16x65
    20x105
    20x105

    cable flyes

    chinups

    leg extensions

    102.1



  • í gjár
    squat á slant board
    10x20
    6x60
    5x80
    5x100
    5x100
    5x100
    5x100
    front squat slant board
    6x100

    bonk
    warmup
    5x100
    5x100
    5x100

    misc.

    100.6



  • í dag
    bonk
    warmup
    12x90
    12x90
    12x90
    12x90
    12x90

    leg press
    20x40 + sletu
    20x60
    20x60
    20x60
    20x80
    20x120

    hack squat
    20x65

    leg curls

    biceps
    triceps

    101.3



  • squat
    warmup
    18x100
    18x100

    bonk
    warmup
    18x80
    16x80
    15x80
    7x98

    machine row
    12x17.5 per hond
    12x37.5
    12x37.5
    10x37.5

    machine shoulder press
    machine chestpress

    leg curls

    chinups
    pullups

    102.9



  • incline db bonk
    10x17.5
    12x24
    10x32.5
    8x36

    wg pulldown
    12x65
    9x85
    10x75
    10x70
    10x70
    10x70

    supinated pulldown
    10x80
    10x80

    triceps
    biceps

    chest flyes

    flexion rows

    103.5



  • fríggjadagin
    misc.
    shoulders
    biceps
    triceps

    pullups
    chinups

    104.4



  • bonk
    10x20
    8x40
    8x60
    7x110
    6x110
    6x110
    10x100
    7x100
    6x100
    6x100

    incline db bonk
    12x27.5
    12x27.5

    cable -
    biceps
    triceps

    leg extensions

    pullups

    103.5



  • pullups

    concept2 row
    ski erg

    hip thrust
    10x60
    10x100
    8x140
    8x180
    8x200

    machine row
    12x40 per hond
    12x40
    12x40

    pulldowns
    nógv sett

    leg curls

    barbell curl
    15x35 ss
    9x20

    103.6


 

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