Pastalog

[ima]

bonk
8x20
5x40
5x60
16x80
12x80
10x80

db bonk
8x32
8x32
8x32

db press
8x24
8x24

+machine rows, chinups, biceps, leg extensions

[ima]

sunnudagin
bonk
8x20
5x40
4x60
3x80
9x100
9x100
8x100
7x100

+tombola, stutt venjing

[ima]

gjár
incline bonk
5x20
5x50
3x70
10x80
8x80
8x80
7x80

incline db bonk
12x22
8x32
8x32

ez bar curl
15x35
12x35
12x35

+cable flyes, pullups, leg extensions, triceps

[mus]

@ima whoooa stronk bonk!

[ima]

@mus må blive stærkere i et eller andet, når jeg ikke får lov at lave squats eller dødløft
tror jeg vil prøve landmine belt squats

[mus]

@ima said in Pastalog:

tror jeg vil prøve landmine belt squats

den er os nice og gir store fede quads!

[ima]

@mus ja, og så er der heller ikke tryk ned på rygsøjlen

bonk
8x20
8x40
5x60
3x80
10x100
10x100
8x100

low incline db bonk
12x24
10x32
10x32

leg press
20x0
20x40
20x80
20x120
20x120, veit ikki hvat sletan vigar

leg extension
20xokkurt
20xokkurt

ez curl
15x35
10x35

ez triceps
12x25

+abs

98.0

[ima]

incline db bonk
12x24
10x32
10x32
10x32

press
8x40
12x50
10x50
10x50

machine row
12x40 per hond
12x40
10x40

machine press
20x20 per hond
12x30
12x30
12x30
12x30

+biceps, leg extensions

98.0

[ima]

bonk
8x20
5x60
3x80
1x100
7x105
7x105
6x105
4x105

incline db bonk
8x32
8x32

+cable flyes, face pulls, machine rows, biceps

[ima]

bonk
warmup
7x105, orkaði ikki at bonka

+tombola, leg ext, press

[ima]

bonk
warmup
10x100
8x100
6x100 fast as fuk

squat
10x20
5x50
5x80
10x110
10x50 front

db bonk
12x24, heilt niður
8x30

db press
10x22

ez curl
15x30

low cable flyes
leg extensions
pulldowns

[ima]

bonk
5x20
5x40
5x60
3x80
1x100
7x110
8x100
12x60
12x60

incline db bonk
12x22.5
12x32
12x30
12x25

db press
8x22
8x22

ez curl
16x35
12x35

press
5x20
5x40
5x50
8x60
6x40 slow

+leg extensions, chest flyes

[ima]

bonk
8x20
5x40
5x60
5x80
4x110
4x110
4x110
4x110

db bonk
12x25
12x25
12x32

db press
8x25
8x25

machine row
20x20 per hond

+cable flyes, triceps, face pulls

99.7

[ima]

bonk
5x20
5x60
5x80
8x100
8x100
8x100
10x60
20x50 reverse grip

squat
10x20
10x60
10x100
10x60 pause front

+db bonk, ohp, pulldown tombola

[ima]

bonk
5x20
5x60
8x80
10x100
8x100
8x100
3x60 slow cg
3x60 slow cg
3x60 slow cg

squat
10x20
20x60
20x60

db press
8x27.5
10x18

machine row
10x20 per hond
20x20

ez curl
17x30
13x30

+pullups

[ima]

mánadagin
bonk
10x20
6x40
6x60
10x100
8x100
6x100
8x80
8x80

press
8x20
15x40
13x40

ez curl
17x30
15x30

+leg extensions, leg curls, cable flyes, pullups

[ima]

bonk
8x20
5x40
5x60
5x80
8x100
8x100
8x100
6x100
6x80 close grip

squat
8x20
6x50 front
6x50
6x70 front
3x70
20x70
20x70

press
5x20
10x50
4x70

ez curl
18x30

+pullups, chinups

98

[ima]

bonk
8x20
8x40
5x60
3x80
8x100
5x100
5x100
5x100
5x100
5x100
5x80
5x80

squat
10x20
8x60
18x90

press
3x60
1x70
5x60

ez curl
16x35

+triceps, pullups, chinups

97.5

[ima]

front squat
10x20
10x40
10x70
10x70
7x90

press
5x20
5x40
5x50
3x70
8x50

incline db bonk
8x17.5
8x25

incline bonk
10x20
10x60

+pullups, chinups

[ima]

front squat
10x20
10x40
8x60
10x80

incline db bonk - djúpt og kontrollerað
10x24
10x27.5

machine row
30x25 per hond

+leg extensions, chest flyes, back extensions
98.3