Matdahl's logbog

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CHEST, BICEPS d. 5/12

Bench press
? x stang
8 x 50
6 x 90
6 x 92½
6 x 92½
6 x 92½
6 x 92½

Incline DB bench
8 x 34
8 x 34
7 x 34
7 x 34
7 x 34

DB incline flys
8 x 24
8 x 24
8 x 24
8 x 24

alt DB curl
8 x 22
8 x 22
8 x 22
8 x 22
8 x 22

Barbell curl
8 x 40
8 x 42
8 x 42
8 x 42

OA concentration curl
8 x 14
8 x 14
8 x 14
8 x 14

LEGS, d. 6/12

Back squat
15 x stang
10 x 50
10 x 70
8 x 90
8 x 100
5 x 100
8 x 70
10 x 70
8 x 70

Walking BB lunge
14 x 40
20 x 40
12 x 40

Leg press
8 x 180
8 x 180
8 x 200
22 x 120

Goodmorning
8 x 40
12 x 40
12 x 40

Seated leg curl
8 x 70
8 x 70
8 x 70

Calf raise i legpress
20 x 120
20 x 120
20 x 120
20 x 120
20 x 120

DELTS, TRICEPS d. 9/12

Seated DB shoulder press
12 x 24
8 x 24 (standing)
12 x 24
10 x 24
10 x 24

OA behind back cable laterals
10 x 6
10 x 6
10 x 6
8 x 7½
8 x 7½

Cuban press
10 x 35
10 x 35
10 x 35

Seated laterals
10 x 14
7 x 14 + 5 partialz
7 x 14 + 8 cheated

CG bench
10 x 50
5 x 80
5 x 80
10 x 70
10 x 60 --> 5 x 50

DB OH extension
4 x 8 x 32

WG pushdown lat
10 x 35
8 x 40
8 x 40
8 x 40 -->5 x 30 -->10 x 20

yeah baby

BACK d. 10/12

DL from box
10 x 50
8 x 90
6 x 130
4 x 160
4 x 160
6 x 140
6 x 140

BS DB rows
10 x 34
10 x 34
10 x 34
10 x 34

CS DB rows
10 x 22
10 x 22
10 x 22

Stiff-armed pulldown ss CG pulldown
10 x 25 ss. 6 x 60
10 x 25 ss. 8 x 60
8 x 25 ss. 8 x 60

Seated rear delt raise ss. WG BOR
12 x 14 ss. 10 x 40
12 x 14 ss. 10 x 40
12 x 14 ss. 10 x 40
12 x 14 ss. 10 x 40

CHEST, BICEPS d. 12/12

Flat DB bench
8 x 24
8 x 34
8 x 34
8 x 34
8 x 34

Incline bench
10 x 50
8 x 70
7 x 80
6 x 80
6 x 80
6 x 80
4 x 80

Incline cable flys
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10

Standing alt DB curl
8 x 22
8 x 22
8 x 22, 2 meget cheated
8 x 22, 3/4 meget cheated

BB curl
8 x 42
6 x 42
6 x 42
6 x 42

High pulley cable curl
10 x 12½ --> 7 x 10 --> 8 x 7½ --> 15 x 5

DELTS, TRICEPS d. 19/12

Seated DB shoulder press
10 x 24
6 x 30
6 x 30
6 x 30
5 x 30

OA behind back cable laterals
6 x 8½
10 x 6
10 x 6
10 x 6

Upright rows
20 x 30 - EZ-bar
16 x 30
16 x 30
16 x 30

DB laterals
4 x 10 x 16

DB OH extensions
4 x 8 x 32

Machine dips
12 x 170
3 x 10 x 170

WG pushdowns, lat
4 x 8 x 40

BACK d. 21/12

SG DL from box ss. rope high row
10 x 50 ss. 10 x 57½
8 x 90 ss. 8 x 57½
8 x 90 ss. 8 x 57½
8 x 90 ss. 8 x 57½
6 x 90 ss. 8 x 57½

Stiff-armed pulldowns ss. CG pulldowns
10 x 25 ss. 8 x 60
10 x 25 ss. 6 x 60
8 x 25 ss. 6 x 60
8 x 25 ss. 6 x 60
10 x 25 ss. 6-7 x 60
10 x 25 ss. 8 x 60 - cheated

Cable rows
6 x 8 x 70

CHEST, BICEPS d. 23/12

DB bench
8 x 24
8 x 34
8 x 34
8 x 34
8 x 34

Incline DB bench
6 x 34
6 x 34
6 x 34
6 x 34

DB incline flyes
6 x 24
6 x 24
6 x 24
6 x 24

BB curl
6 x 42
6 x 42
6 x 42
6 x 42

DB incline curl
8 x 16
8 x 16
8 x 16
8 x 16

DB concentration curl
8 x 14
8 x 14
8 x 14
8 x 14

DELTS d. 25/12

Seated arnold press
10 x 16
6 x 26
6 x 26
5 x 26
6 x 26

Cable laterals
10 x 6
10 x 6
10 x 6
8 x 6

Upright rows
20 x 30
16 x 30
16 x 30
16 x 30

DB laterals
8 x 18
10 x 18 cheated
10 x 18
10 x 18

BACK, TRICEPS d. 27/12

DL from box
8 x 50
8 x 90
6 x 130
4 x 165
4 x 165
4 x 165
1 x 130 - lol

DB rows
15 x 34
10 x 34
10 x 34
10 x 34
12 x 34

Cable high row
10 x 57½
6½ x 65
10 x 60
10 x 60

WG pulldowns ss. stiff-armed pulldowns
6 x 80 ss. 10 x 25
10 x 70 ss. 8 x 25
10 x 70 ss. 9 x 25
10 x 70 ss. 8 x 25
8 x 70 ss. 8 x 25

Cable rows ss. seated rear delt raise
8 x 70 ss. 12 x 14
8 x 70 ss. 12 x 14
8 x 70 ss. 12 x 14
8 x 70 ss. 12 x 14
8 x 70 ss. 12 x 14

WG pushdown, lat ss. OA DB OH extensions
8 x 40 ss. 8 x 12
8 x 40 ss. 8 x 12
8 x 40 ss. 8 x 12
8 x 40 ss. 8 x 12

Machine dips
10 x 170
10 x 170
10 x 170

BB extension to chin
8 x 30
8 x 30
8 x 30

virkelig nice hva. ja for fanden da
8 x 30

CHEST, BICEPS d. 30/12

Bench press
15 x stang
10 x 50
6 x 90
6 x 95
6 x 95
4 x 90
8 x 70 + 4 x 70 (15 sek. rest)

Incline DB bench - 30 grader
8 x 34
5½ x 34
5 x 34 + 3 forced

Incline DB bench - 45 grader
8 x 26 --> 6 x 20 --> 5 x 16
8 x 26 --> 8 x 20 --> 4 x 16
6 x 26 --> 7 x 20 --> 6 x 16

BB curl
8 x 42
8 x 42
8 x 42
8 x 42

Incline DB curl
8 x 16
6 x 18
6 x 18
6 x 18

DB hammer curl - cheat
6 x 26
8 x 26
10 x 26
10 x 26

pump out of this world

DELTS, TRICEPS d. 2/1

Military press
10 x 30
8 x 50
4 x 60
4 x 60
6 x 55
6 x 55
8 x 50
8 x 50
6 x 50 + partialz ->10 x stang

DB laterals
10 x 18
11 x 18
10 x 18
10 x 18
10 x 18
10 x 18
10 x 18
11 x 18

DB OH extension
8 x 34
8 x 34
8 x 34
8 x 34

WG pushdown, lat
8 x 40
8 x 42½
8 x 42½
8 x 42½

BB extension to chin ss. OA DB OH extensions
10 x 35 ss. 10 x 12
10 x 35 ss. 10 x 12
10 x 35 ss. 8 x 12

jaae

BACK d. 3/1

DL from box
10 x 50 SG
8 x 90 SG
8 x 130 Konv DL from box
3 x 170
2 x 170
8 x 130

Yates row
8 x 70 oh
12 x 70 uh
6 x 90
10 x 80
10 x 80

Rope high row
10 x 60
10 x 60
8 x 60
10 x 60

WG pulldown
8 x 85
8 x 85
6 x 85
6 x 85
8 x 85

Stiff-armed pulldown
7 x 40
5 x 40
10 x 30
10 x 30

DB rear lat raise ss. WG BOR
20 x 14 ss. 8 x 42
20 x 14 ss. 8 x 42
20 x 14 ss. 8 x 42
20 x 14 ss. 8 x 42

yo,

CHEST, BICEPS d. 6/1

High incline DB bench, 45 grader
10 x 24
9 x 34
8 x 34
6 x 34
6 x 34

Low incline DB bench, 15 grader
6 x 34
6 x 34 2 forced
6 x 34 2 forced
6 x 34 2 forced

Cable crossovers
12 x 5
12 x 10
12 x 10
12 x 10
12 x 10

BB curl
8 x 42
8 x 42
6 x 42
6 x 42

Incline DB curl
6 x 18
5 x 18
6 x 18
4 x 18 + 5 alt. standing

High pulley cable curl
10 x 12½
10 x 12½
10 x 12½
10 x 12½

DELTS, TRICEPS d. 8/1

Cuban press
8 x 20
7 x 40
7 x 40
7 x 40
7 x 40
7 x 40

OA behind back cable laterals
6 x 7½
10 x 6
10 x 6
10 x 6

EZ upright rows
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40

DB laterals
10 x 18
10 x 18
10 x 18
10 x 18

Seated DB OH extensions
8 x 34
8 x 34
8 x 34
8 x 34

Flat bar pushdowns
6 x 42½
6 x 42½
6 x 42½
8 x 40 --> 4 x 30 --> 5 x 25 -->8 x 20

Machine dips ss. DB skullz
10 x 170 ss 6 x 14
10 x 170 ss 6 x 14
10 x 170 ss 6 x 14

Dips 10 x BW (94,8)

Matdahl's logbog

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