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
Mikudagur 01.05.19
Pause Bonk press.
4x4 100kg. Ez
Pause Close-grip Bonk press.
4x6 90kg. Ez.
Lateral DB flyes.
5x15
Banded pull aparts.
4x30
Skullcrushers.
3x15
Tysdagur 30.04.19
Deadlift.
Working set. 1x5 160kg@6RPE
Back off sets. 5x4 150kg@RPE8
Seal rows.
3x10 70kg. RPE8
Banded Back Extensions.
3x15
High pulley rows.
4x15
Barbell Shrugs.
4x20. 100kg.
Manadag 29.04.19
Pause Bonk Press.
4x8 95kg. RPE7
3x12 75. EZ
Band Pull aparts.
3x30
Dumbell flyes.
4x15 12kg.
Barbell front raise.
4x12. 20kg.
Sunnudag 28.04.19
Highbar squat. Flat shoes.
4x8 130kg. RPE9
3x10 100kg. Fooking easy.
Leg extensions.
2x15
Hanging leg raises.
3x12
Hósdagur 25.04.19
Sub. Max. Deadlift singles.
5x1 170. EZ.
Slingshot Bench Press.
Working set. 1x6 130@RPE8
Back off sets. 3x6 120@RPE9
Feet-up close grip Bench Press.
Working set. 1x8 100kg@RPE9 (1ct pauses)
Back off sets. 3x8 ezpz
Banded Flyes.
4x10.
Machine shoulder press.
3x15
Banded tricep pushdowns.
4x20.
Mikudagur 24.04.19
Reverse Grip Seal Rows.
6x10 60kg RPE7
Strict T-bar Rows.
3x10 85kg RPE9
Pulls ups.
2x10 1x9 (fatigued)
Pulldowns.
2x10 (74kg)
Og so massar curls for the girls.
Tysdagur 23.04.2019
Highbar Flat Shoes.
Working set. 1x6 140@RPE9
Back off sets. 3x6 410 Tempo. 100kg. RPEez
Seated military press.
Working set. 1x6 80@RPE9
Back off sets. 2x6 60@RPELOL
Floor press ss. Seal rows.
3x12 BP 80KG ROW 80KG.
Mánadagur 22.04.2019
Beltless Deadlift.
Working set. 1x6 190@RPE8
Back off sets 4x6 150@RPELOL
Bonk Press.
Working set. 1x6 115@RPE7
Back off sets: 3x6 100@RPELOL
Feet Up Flat DB bench.
3x8 42kg.
High Pulley Row
3x15.
@ima thanks, babe
Fríggjadagur 19.04.2019.
Slingshot Bonkpress.
Working set. 1x5 130@RPE8.
Back off sets. 3x5 120 (Touch & go). 1x5 120 (2ct pause).
Barbell Row.
5x5 100kg@RPE8
Incline DB press.
2x10 44kg.
SS: Pullups/Smith Machine Shoulder Press.
3x10 í báðum.