GOMETAL.COM

[ingibjorgoladottir]

07 April 2009

Squat
20kg 2*8 - 50 kg 1*5 - 70 kg 1*5 - 90 kg 1*5 - 110 kg 1*5 -120 kg 3*5

BOXsquat
50kg *5 - 70kg *5 - 80kg *5

Hamstring
30kg*5 - 40kg*5 - 50kg*5

10 Apríl 2009

Bench with wide grip
20kg2*8 - 30kg*5 - 40kg*5 - 50kg*5 - 55kg 4*5

Bench with close grip
40kg*5 - 50kg*5 - 55kg*5

Shoulder-press with a bar
20kg*5 - 25kg*5 - 30kg*5

Down pulls in cable machine
50kg*5 - 60kg 2*5

Shoulders foward lift with dumbell
8kg 2*5 - 10kg*5

Shoulders side lift with dumbell
8kg 3*5

13 Apríl 2009

Bench
20kg 2*8 - 40kg*5 - 50kg*5 - 60kg*5 - 65kg 3*5

Bench with dumbell
12kg 3*8

Trisep in cable machine one arm
15kg 3*5

Scull crusher
10 kg 3*8

[ingibjorgoladottir]

17 Apríl 2009

Squat
20kg 2*8 - 60kg 1*5 - 80kg 1*5 - 100kg 1*5 - 115kg 1*5 -130kg 3*5

Deddlift
80kg*5 - 105 kg*3 - 130kg*3

Hamstring
30kg*5 - 40kg*5 - 50kg*5

Down pulls in cable machine
40kg*8 - 50kg*8 - 60kg*8

[ingibjorgoladottir]

20 Apríl 2009

Bench
20kg 2*8 - 40kg*5 - 50kg*5 - 60kg*5 - 67,5kg*5 - 70kg*5 - 72,5kg*5

Bench with chains
28kg*5 - 38kg*5 - 56kg*5 - 61kg*3

Shoulder-press with a dumbell
15kg*5 - 21kg 2*5

Shoulders foward lift with dumbell
8kg*5 - 9kg*5 - 11kg*5

Shoulders side lift with dumbell
8kg*5 - 9kg*5 - 10kg*5

21 chest
7,5kg*21 - 10kg*21 - 12,5kg*21

[ingibjorgoladottir]

21 april 09


Squat
20kg 2*8 - 60kg*5 - 80kg*5 - 100kg*5 - 110kg*5 -120kg*5 - 135 3*5

Hamstring
30kg*5 - 40kg*5 - 45kg*5

[ingibjorgoladottir]

23 april 2009

Bench with wide grip
20kg2*8 - 30kg*5 - 40kg*5 - 50kg*5 - 55kg*5 - 60kg*5

Bench with 3 board
65*3 - 78,5*3 - 80*3 - 87,5*3 - 95*2

Bench with dumbell
15*5 - 20*5 - 25*5

Bisep barbell
30 2*5 - 32,5 2*5

trisep barbell
21kg 4*5

trisep in cable machine
20kg 3*5

[ingibjorgoladottir]

24 april 2009

Squat
20 2*5 - 40*5 - 60*5 - 70*5

Squat on box
50*5 - 55*5 - 60*5

Pull me ups in machine
65*5 - 60 2*5

front down pulls
30*5 - 45*5 - 50*5

rows in machine
55*5 - 60*5 - 70*5

back exstension
me*8 - 5kg 2*8

behind neek down pulls
30*8 - 40 *5 - 45*5

[ingibjorgoladottir]

27 april 2009

bench
20 2*8 - 40*5 - 50*5 - 60*5 - 70*5 - 75*3

bench with chains
56kg*5 - 58,5*5

Shoulder-press with a dumbell
19*5 - 21*5 - 25*5 - 31*5

21 chest
7,5kg*21 - 10kg*21 - 12,5kg*21

Shoulders foward lift with dumbell
11 2*5 - 13*5

Shoulders side lift with dumbell
11 3*5

Shoulders in machine
17.5*8 - 32,5*5 - 40*5

[ingibjorgoladottir]

28 april 2009

Squat
20 2*8 - 60*5 - 85*5 - 105*5 - 125*5 - 140 2*5 - 145*5

Hamstring
30*8 - 40*5 - 50*5

Adductor
20*25 - 25 2*25

Abductor
25 3*25

[ingibjorgoladottir]

30 apri l2009

bench with close grip
20 2*8 - 30*8 - 40*5 - 50*5 - 60 3*5

bench vith 2 board
70*5 - 80*3 - 85*1

Bisep barbell
10*5 - 12*5 - 15*5

trisep barbell
22*5 - 26 2*5

trisep in machine
10*10 - 20*5 - 35*5

[ingibjorgoladottir]

1 mai 2009

Squat
20 2*8 - 60*5 - 80*5 - 100*5

deadlift
70*3 - 90*3 - 120*3 - 140*3 - 160*3 > 140*3

back exstension
me> 3* max

rows in machine
65*5 - 75*5 - 90*5

[ingibjorgoladottir]

4 maí 2009

Bench
20 2*8 - 40*3 - 50*3 - 60*3 - 65 3*3

bench in clineing
40*5 - 50*3 - 60*3 - 70*3

Shoulder-press with a dumbell
20*3 - 25*3 - 21*3

Shoulders foward lift with dumbell
11 3*5

Shoulders side lift with dumbell
11 3*5

[ingibjorgoladottir]

05.05.09

Squats 20 2*5 - 60*5 - 80*5 - 100*3 - 120 3*3

Good mornings 20*8

Leg curls (60*5-70*5-80*5)*2 - (65*5-75*5-85*5)*1

Leg extension 45*8 - 60 2*5

Inner thights 20 4*25

Outer thigths 25 3*25 - 30*25

[ingibjorgoladottir]

07.05.09
Benchpress 20 2*8 - 40*3 - 50*3 - 60*3 - 67,5 3*3

2 board bench 65*3 - 70*3 - 80*3 - 90*2

Bicep dumbell 11*5 - 15 2*5

Tricep machine 50*5 - 55*5 - 60*5

Tricep scull crusher 27 2*5 - 30*5

Dips machine 50*5 - 60 2*5

Push ups

[ingibjorgoladottir]

08.05.09
Squats 20 2*8 - 40*5 -60*3 - 80*3 - 100*3 - 120*3

Deadlift raw 70*3 - 90-3 - 130*1

Suited dead 150*1 - 170*1 - 180*1

Pull ups machine 60 3*5

Down pulls in wire machine 50 2*5 - 55*5

Hippi BW*8 - 5 2*8

Rows in wire machine 60*5 - 65*5 - 70*5

[ingibjorgoladottir]

12.05.09
Benchpress 20 2*8 - 40*3 - 60*3 - 70*1 - 80*1

Shirted bench 95*1 - 100*1 - 105 2*1 - 110*1

Incline bench 50*3 - 60*3 - 70*1

Bicep dumbell 11*5 - 15 2*5

Tricep wire machine both hands 50*5 - 55*5 - 60*5

Tricep kill barbell 21*5 - 30 2*5