Týsdagur 28.05.19
Accessories.
-
Seated BB OHP.
80kg 2x5 1x8 -
Cable close grip row.
3x10. -
Banded Pulley row. 5x15.
-
Barbell Shrugs.
1x8 140kg. 1x6 160. 1x4 180. 1x10 140. 1x20+ 100.
Týsdagur 28.05.19
Accessories.
Seated BB OHP.
80kg 2x5 1x8
Cable close grip row.
3x10.
Banded Pulley row. 5x15.
Barbell Shrugs.
1x8 140kg. 1x6 160. 1x4 180. 1x10 140. 1x20+ 100.
Mánadagur 27.05.19
BELTLESS WORK IS OVER
LET THE GAINS BEGIN
Deadlift.
2x2 220kg. RPE9
3x5 170kg. EZPZ.
Bonkpress.
1x1 140 (skuldi gera ein tveyara, men fuckaði upp).
4x3 120. ez
1x10 100kg Spoto Press.
Massar Pullups og seated DB OHP.
Mikudagur 22.05.19
P. Bonkpress.
Top set. 1x1 140@RPELOL
Back off sets. 5x2. 120. (420 tempo).
Seated Barbell Overheadpress.
Top set. 1x2 100kg. RPE10
Back off sets. 3x5 80kg.
og so onkur onnur ez bodybuilding øvilsir
Týsdagur 05.21.19
Flat Shoes Pause Squat.
Top set. 1x1 150@RPE8
Back down sets. 5x3 120kg. EZ.
Bonk. 5x5 100.
Mánadagur 20.05.19
Beltless Deadlift.
Top set. 1x1 220 RPE2EZ
Back off sets. 5x2 180 RPE9
P. Bonk Press.
Working set. 1x4 110 RPE7
Back off sets. 4x4 100. RPEWHATEVENISTHIS
Seated DB overhead press.
Working set. 1x5 40kg RPE8.
Back off sets. 4x8 30kg. EZ.
Neutral Grip Pull Ups.
5x10.
Sunnudagur 19.05.2019
Pause Bonk.
Top set 1x2 130 RPE8.
Minnist ikki back off sets.
High Pulley rows.
5x15.
07.04.19
2.Band pullaparts.
4x30.
Lateral raises.
4x15
Cable front raises.
3x15
Machine shoulder press.
2x20
Manadagur 06.08.19
Highbar squay flat shoes.
3x8 135kg. RPE8
Leg extensions.
4x15
Hanging leg raises.
4x12
Hosdagur 02.05.19
Paused beltless Highbar Squat. (flatshoes)
3x3 140kg@RPE8
Sumo deadlift. 4sec eccentric.
3x8 120 ezpz.
Pendlay rows.
1x5 120kg ez. 3x10 100kg.
Wide grip pull ups.
3x10
Back extensions. Slow eccentric.
3x15
Barbell shrugs.
3x10 reps banded/10 reps no band. 100kg