Kalla mig Disco-Sam

[Samy Westside]

Low bar squat
115x9 3 set
117x9

Deadlift
127x9 3 set
128x9

shrugs
110x8 2 set

Machinecrunches
x26

[Samy Westside]

Bänk
108x1
82.5x9 3 set
84x9

Pull ups
24x7
25x7
25x8

Sned hantelpress
32x11 2 set

Pendlay row
85x8 3 set

Liggande tricepspress
41x10 3 set

Skivstångscurl
30x9 3 set

[Samy Westside]

june 10.jpg

84kg morgonvikt
Dålig kamera :S

Lyckad deff tycker jag i alla fall

[Samy Westside]

high bar squat
117X5 2 set
118X5

shrugs
110X10 3 set

utfall hantlar
36X10

machinecrunches
X23 3 set

skivstångscurl
30x10 3 set

[Samy Westside]

Feet up bench
75x8 3 set

pull ups
25x8 3 set

Hantelpress
34x8

kort pass

[Samy Westside]

Feet up bench
75x8
76x8
77x8

Pendlay row
83x8 2 set
84x8

Sned hantelpress
34x8

Pushdown
84x10 3 set

+ biceps

[Samy Westside]

Low bar squat beltless
110x9 3 set
112x9

Shrugs
112x8 3 set

+ mage

[Samy Westside]

Morgonpass

pull ups
25x9 3 set

pendlay row
83x10 3 set


Kvällspass

Bänk
80x8 2 set
83x8
85x8

Sned hantelpress
34x10

Sittande hantelpress
28x10

Liggande tricepspress
42x10 3 set

Pushdown
84x10

[Samy Westside]

Squat low bar
120x8 4 set
125x8

Sumodeadlift
105x6 2 set
107x6

Shrugs
112x10 3 set

Benlyft
6x12 4 set
6x25

[Samy Westside]

feet up bench
76x8 2 set
78x8

pull ups
24X6 2 set
26X6

hantelpress
34X6 2 set

pendlay row
84x6 2 set
86X6

pushdown
84x10 2 set

[Samy Westside]

High bar
119x5 3 set

Deadlift
127x8
130x8 3 set
133x8

Shrugs
113x8 3 set

Benlyft
8x12 4 set

[Samy Westside]

Bänk
100x1
82x8 4 set
86x7

Pull ups
24x8 3 set

Hantelpress
34x8

Pendlay row
84x8 2 set
86x8

Skivstångscurl
30x12 3 set

+ pushdowns

[Samy Westside]

Low bar squat beltless
112x8 4 set
114x8

+ shrugs o mage

[Samy Westside]

Bänk
85x6 4 set
87x6

Pull ups
24x8 3 set

Hantelpress
34x8

Pendlay row
84x10 2 set
86x10

Liggande tricepspress
41x10 2 set

+ biceps

[Samy Westside]

Squat low bar
140x1
130x6 5 set
133x6

Sumomark
130x6 3 set

Shrugs
110x6 3 set

machinecrunches
x25 2 set