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Bench Press 1x100kg PR #gym
3x12x60kg leg ext
3x12x60kg lying leg curl
4x8x wide grip pull up
3x12x45 cable pulldown
3x12x41kg cable curls
#gym
4x10x25kg single leg ext
4x10x single leg standing calf raise
4x10x50kg lex curl
4x10x20kg hyper extension
4x10x strict toes to bar
#gym
3x8x pull up
3x15x60kg bench press
4x8x55kg leg curl
3x15x30kg cable biceps
curl
3x8x toes to bar
#gym
3x12x56kg lat pul
3x12x56kg chest press
3x12x42kg shoulder press
3x12x56kg leg ext
3x12x56kg leg curl
#gym
3x12x60kg leg extension
3x15x60kg seated cable row
5x5x60kg front squat
3x12x50kg leg curl
#gym
5x5x60kg bench press
5x5x wide pull up
5x5x59kg leg extension
5x5x59kg seated cable row
#gym
3x12x80kg bench press
3x9x wide grip pull up
3x12x50 leg extension
3x12x64kg cable triceps pulldown
3x12x34kg cable biceps curl
#gym
4x10x10kg hyper extension+
4x10x30kg t-bar row+
4x8x70kg rom dl+
3x8x37,5kg lying leg curl=
3x15x50kg lat pulldown+
3x15x50kg seated cable row+
#life
#life Go gym.
Leg press (2x15) @ 105kg (PB!);
Chest press (2x15) @ 32kg;
Lat pulldown (2x15) @ 35kg (PB!)
Lateral raises (2x15) @ 10kg;
Crunches (w/ added weight) (2x15) @ 32kg;
Back extensions (2x15) @ 35kg;
Abductor machine (2x15) @ 30kg;
Adductor machine (2x15) @ 30kg
Weighted hip rotations (4x15) @ 30kg;
15 minutes on bike at 160W
3x12x32kg db press
3x10x wide grip pull up
3x12x50kg leg extension
3x12x50kg triceps rope pulldown
3x12x45kg biceps cable curls
#gym
4x10x30cm step up
4x10x25kg hyper extension
4x10x45kg leg extension
4x8x50kg one leg press
4x10x60 rope pull through
3x15x30kg dumbbell row #life
3x12x65kg incline bp
3x12x14kg incline seated db curl
3x12x100kg leg pres
8/8/8x wide grip pull up
3x12x36kg lying cable nose breaker
#gym
bench press:
5x60kg
4x70kg
3x80kg
2x90kg
1x100kg
1x110kg
1x115kg
1x120kg
5x5x60kg speed bench press
3x6x90 wide grip bench press
3x10x2x30kg incline db press
3x12x50kg cable pulldown
#gym
4x8x80kg bp, 4x8x60kg lat pulldown, 3x12x50kg machine chest press, 3x12x40kg machine shoulder press, 3x10x16kg alternating db curl #life
4x10x25/25/35/35 single leg ext
4x10 standing single leg calf raise
4x10x59kg cable seated row
4x10x55kg lying leg curl
4x10x30kg db hyper extension
#gym