deadlift
8x60
8x60
6x100
13x130
10x130
3x160
pulldown
7sett
seated row
5 sett
biceps
pullups
chinups
96.3
deadlift
8x60
8x60
6x100
13x130
10x130
3x160
pulldown
7sett
seated row
5 sett
biceps
pullups
chinups
96.3
30 min
bonk
12x40
8x60
14x80
12x80
10x80
10x80
11x80
press
8x20
13x40
12x40
10x40
triceps
4 sett
pullups
bonk
20x50
15, 13, 11, 9x70
press
12, 10, 8, 8x40
biceps
side/rear delts
triceps
95.4
squat
10x20
8x40
8x60
5x80
11, 9, 9, 7x110
ffsms
3 sett 60kg
cable flyes
pullups
93.4
deadlift
8x60
6x80
4x100
8x140
8x140
8x140
barbell row
3 sett
machine row
3 sett
biceps
triceps
pullups
96.2
fyrradagin
low incline db bonk
12x16
8x24
13x36
10x36
9x36
7x36
cable flyes
biceps
triceps
pullups
95.9
squat
12x40
10x60
8x80
2x100
7x120
8x100
12x100
10x100
3x100 front
leg extension
23x60ish
seated db press
12x22
9x24
12x20
10x20
cable triceps
3 sett
cable face pulls
3 løtt sett
cable shrugs
3 sett
cable flyes
2 sett
chinups
95.8
bonk
12x40
8x60
3x80
6x100
14, 12, 10, 10, 6, 5x80
incline db bonk
7x32
8x24
cable biceps
3 sett
cable triceps
3 sett
cable flyes
3 sett
pullups, chinups
95.7
bonk
10x20
10x40
6x60
2x80
5x100
14, 12, 9x80
seated db press
8x24
12x20
10x20
leg extension
2 sett
cable flyes
3 sett
2 sett lth
1 sett htl
barbell curl
10x35
8x35
cable triceps
3 sett
cable biceps
3 sett
pulldown
4 sett
95.8
dl
10x60
6x80
4x100
4x120
8x140
4x160
6x140
low incline bp
12x22.5
12x22.5
machine row
2 sett nógv reps
leg extension
3 sett
leg curl
4 sett
pulldown
2 sett
+biceps, triceps, pullups, chinups
95.5
squat
12x20
10x40
6x60
4x80
1x110
15, 12, 10x110
10x80 front
bonk
8x20
6x40
4x60
13x80
10x80
8x80
chinup
7, 5, 5, 5, 4
misc. chest og shoulders
pullup
6, 4, 4, 2
95.7
squat
10x20
10x40
8x60
4x80
2x105
15x105 -b
12x105 -b
13x105 -b
8x105
low incline db bonk
12x24
8x32
db bonk
7x38
leg curls
3 sett
chinup
7xbw
5xbw
5xbw
95.8
squat
10x20
10x40
6x60
4x80
5x100
10x120
6x100 front
press
13x40
10x40
seated db press
8x22
8x22
hack squat
2 sett, nógv reps
leg extension
2 sett alternating
chin up
7,6,5,5xbw
96.7
squat
12x20
12x40
8x60
6x80
20x100 -b
bonk
8x20
6x60
10, 8, 9x80
seated db press
12, 10x22
pulldown
3 sett
cable flye
2 sett vanligt
1 sett high
pullup
4xbw
chinup
6xbw
5xbw
5xbw
96.3
squat
12x20
12x40
10x60
8x80
6x100
8x120
6x120
6x120
press
10x20
10x40
12x40
db bonk
12x24
8x32.5
9x32.5
machine row
12x30 per hond
8,6x50
9x50 neutral grip
leg extensions
20,20xokkurt
biceps
triceps
pullup
4xbw
chinup
5xbw
6xbw
5xbw
96.9
bonk
8x20
6x40
6x60
10x90
8x90
4x100
6x90
press
6x20
5x40
10x50
8x50
14x40
cable chest flyes
4sett niður
2sett upp
cable lateral raise
db rear delt
face pulls
deadlift
6x60
6x60
5x80
8x130
5x150
97.3
eru nakrar venjingar sum ikki hava verið loggaðar
fyrradagin
bonk:
15x80
10x80
8x80
10x80
+acc
í dag
squat
10x40
20x80
hack squat (+ sletu)
12x70
10x110
20x80
leg extensions
3 sett
pulldowns
seated cable rows
biceps
triceps
95.8
seinast
deadlift
8x60
8x80
8x100
8x130
8x130
8x130
+misc
í dag
front squat
8x20
8x40
8x60
2x100
squat close stance feet forward
6x100
6x100
6x100
leg press
1000000 reps, 80kg + sletu
leg extensions, 5000 reps
feet forward smith machine squats
nógv
biceps
triceps
pullups
chinups
abs
97.3
3
squat
10x20
10x40
8x60
6x80
10x100
bonk
10x20
10x40
6x60
12x80
seated db press
10x18
6x30
cable flyes
cable curls
triceps
pullups
chinups
96.8
day 2
squat
8x20
6x40
6x60
6x60
6x80
12x80
6x100
press
8x20
6x40
6x60
low incline db bonk
12x20
12x20
8x20
machine row
22 x 20 per arm
pullup
3xbw
3xbw
3xbw
chinup
4xbw
+cable biceps