Pastalog

[ima]

Squat
10x20
8x60
5x100
2x120
5x130
5x130 -b
5x130
5x130
3x130, kundi grindað 2 út afturat, men nah

Bonk
10x20
6x60
5x80
5x90
5x90
5x90
15x60 reverse grip
20x40 reverse grip

[ima]

Deadlift
5x60
5x100
3x120
2x150
1x170
3x150
5x120
5x120

Press
5xstong
5x40
5x50
5x50
5x55
5x55
6x60

Reverse Grip BP
20x50
16x50

+pullups, rear delts, misc.

[ima]

Squat
8x20
5x60
5x100
3x120
5x130
4.5x140 dumpaði hana afturav
3x120
1x120 front

Bonk
8x20
8x50
5x90
5x90
5x90
5x90
5x90
16x50 reverse grip

Press
4x60

Concept 2
100m - 16.3 sek

[ima]

Bonk
5x20
5x60
12x70 reverse grip
12x70 reverse grip
6x70 reverse grip
6x70
1x70
6x80 reverse grip

Snoch
4x30
5x40
1x40
1x50

Deadlift
5x80
5x100
5x120
1x155
2x155
1x155
1x155
1x155
1x150

+pullups, chinups

[ima]

Front Squat
8x20
6x60
5x80
5x100
3x110
4x130 back
4x110 -b
5x120 back
5x100

Press
6x60

+pullups

Concept 2
100m - 16.5 sek

[ima]

Bonk
10x20
5x60
3x80
5x95
5x95
4x95
4x95
1x100
1x100

Press
4x60
4x60
5x55
5x55
5x55

+chinups

[ima]

Squat
8x20
8x40
8x60
8x100
5x130
5x130
5x130
4x130
1x130

Bonk
5x80
3x100
3x100

DB Press
7x20
7x20
7x20
7x20

+chinups, pullups

Concept 2
100m - 16.7 sek

[ima]

Squat
5xstong
5x40
5x60
5x80
5x100
5x120
5x120
5x120
5x120
5x120

Bonk
5xstong
6x40
6x60
5x80
5x80
5x80
5x80
5x90

Deadlift
3x140
3x140
3x140

+pullups

[ima]

Squat
8xstong
8x40
6x60
6x80
5x100
5x120
5x120
5x120
5x120
5x120,
einki belti, easy times

Bonk
8xstong
6x40
6x60
8x80
6x80, fekk harðligt pump í bringuna, fekk ikki bonkað meir
7x60

Press
12xstong

+pullups, chinups

[ima]

Squat
5xstong
5x60
5x80
5x100
1x120
5x125
5x125
5x125
5x125
5x125

Bonk
5xstong
5x40
8x80
8x80
8x80

Press
8xstong
8x40
4x60

[ima]

Squat
10xstong
8x40
8x60
6x80
4x100
3x120
5x130
5x130
5x130
5x130
5x130, easy pie, einki belti, tungt, men yvirraskandi lætt, feels good man

Bonk
5x60
5x80
5x90
5x80

OHP
8xstong
5x40
5x55
5x57.5
5x55
4x60
3x60
3x60

+chinups og pullups og chinups og pullups og chinups og pullups og dips

[ima]

Squat
6xstong
5x40
5x60
5x80
5x100
8x117.5
8x117.5
8x117.5

Bonk
5xstong
5x40
5x60
5x87.5
5x87.5
5x87.5
5x87.5

[ima]

Squat
5xstong
4x40
4x70
4x110
4x110
4x110
4x110
4x110

Bonk
6xstong
5x40
5x40
4x60
8x80
8x80
8x80

Deadlift
5x70
5x70
3x110
5x135
5x135 -s
5x135 -s

[ima]

Squat
8xstong
6x40
5x60
4x80
3x100
1x120
5x135
5x135
5x135 -b
5x135 -b

Bonk
8xstong
5x40
5x60
4x77.5
4x77.5
4x77.5
4x77.5
4x77.5

OHP
5x60
5x60
4x60
4x60

+chinups, biceps

[ima]

Squat
5xstong
5x60
5x80
5x100
5x120
5x120

Press
5xstong
6x40
6x40
5x50
5x50
5x50

+concept2, 100m - 17.2s

[ima]

Squat
10xstong
5x50
5x90
5x100
5x100
3x120
2x120
7x1x120, prøvaði forskellig stance widths

Press
8xstong
5x60
5x55
5x55
5x55

Bonk
6xstong
5x50
5x90
5x90

Incline DB Press
10x25

Decline Bonk
10xstong
8x60
8x60

Snatch
1x15
1x15
1x35
1x35

C&J
2x35
2x35
2x35
2x45
2x45
2x55
1x55
1x65
1x75
0.8x80

+biceps, lu raises

[ima]

Squat
5xstong
5x60
5x100
5x100 -2s paus
5x100 -2s paus
5x120 -2s paus
5x120
10x60

Bonk
5xstong
5x40
5x60
5x80
5x80
6x80
20x40 -reverse grip

Decline BP
10xstong
10x50

Press
5x25 DB
5x50
5x50
5x50

+chinups, pullups, biceps

[ima]

Squat
8xstong
6x60
5x100
5x120
5x120
5x120
5x120
5x120

Bonk
10xstong
8x60
4x75
4x75
4x75
4x75
4x75

Hex DL
5x60
3x100
3x120
8x125

Press
8xstong
2x50
5x55
5x55
5x55
5x55

+biceps, leg raises, rear delts, chinups

[ima]

Squat
10xstong
10x40
10x60
10x80
10x100
9x120
1x120 eksplosivt
1x120 eksplosivt

Bonk
7xstong
7x40
7x60
7x80
5x90

Deadlift
3x60
3x80
3x100
3x120
3x140
2x160

Press
5xstong
5x30
5x40
3x50
3x60
1x70

Reverse Grip Bonk
30x40

+biceps, lu raises, rear delts

[ima]

Squat
10xstong
5x60
5x100
1x100
1x100
2x120
1x140
1x140
10x120
2x120
2x120
2x120
3x100 front

Bonk
10xstong
10x60
10x80
6x80

Deadlift
5x60
5x100
5x120
5x140
5x140
1x160
1x160

Press
10xstong
10x40
4x60
4x60