Palle PT

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04/12/2025

Gravity took a day off 😎

Jag kommer ha världens bästa rutiner.
29/01/2024

Jag kommer ha världens bästa rutiner.

Första gången ute på jakt. Riktigt kul och ett minne för livet. Detta blir en pang-jul!
23/12/2023

Första gången ute på jakt. Riktigt kul och ett minne för livet. Detta blir en pang-jul!

02/03/2021

Actually managed 3 reps at 140kg in the squat today. Only did 2 in the first set but I felt like I had more in me and I did!

Also increased to 40kg in the sn**ch, 10 reps in the ab wheel and no rest in the dumbbell superset.

Full session:

Barbell warmup

Squat 140kg 2, 3, 3

Sn**ch 40kg 5x5

Superset x3 (no rest)
Dumbbell row 14kg 6
Dumbbell sn**ch 14kg 10/side
Dumbbell chin lift 14kg 6

Circle x3
Ab wheel 10
Bag work 1 min
Box jumps 15
Skipping rope 333
Bag work 1 min

Treadmill 1km x3 15kmh

That's it!

My head is still spinning from the weekend. Sometimes everything changes in an instant. I don't know if it did or if it will, I'm too confused. But I'm open for what the universe might put in my way. What if everything you ever wished for came to be?

✌️❤️🏋️‍♂️

01/03/2021

Todays session:
Row 1000m 3.40 min
Row 500m 1.40

Bench press 100kg 6x3

Sn**ch 35kg 5x5

Superset
Clean and jerk 50kg 6x3
Push ups 30-20-10
Squat jumps 10x3
Stretch

Superset
Dips 12x3
Chins 7x3
Toes to bar 6x3

Circle 1 x3
Plank 1 min
Leg raises 15
TRX Pistol jumps 8x3
TRX Row 10x3
TRX pistol squat 8x3

Treadmill 2km 13kmh

❤️✌️🏋️‍♂️

26/02/2021

Box jumps and skipping rope. Part of circle 2 that I do on Tuesdays and Fridays. Ab wheel and two rounds of bag work in the same circle.

Muscles not to sore although my quads have been taking a beating. Was hoping to do 3x3 in the squat today but not a chance. Moved up to 6x3 at 100kg in the bench press though so I've got that going for me.

Full session:

Row about 500m (no batteries)

Bench press 100kg 6x3

Deadlift 150kg 7x3

Squat 140kg 2x3

Curlpress lunge 22kg 6x3

Circle 2 x3
Ab wheel 7
Bag work 1 min
Box jumps 15
Skipping rope 333
Bag work 1 min

Done!

✌️❤️🏋️‍♂️

25/02/2021

TRX Pistol jumps, TRX Row and TRX pistol squat in the video. They conclude the Circle 1 I do on Mondays and Thursdays. The circle starts with plank and leg raises. I like to put these body weight exercises in the end of the training for several reasons. I start with heavy lifting where I need most of my strength and I think it's good to get some balance and motor skills in the end to practice body control in an exhausted state.

Thursdays are by far the worst days happy I made it through!

Full session:

Barbell warmup

Deadlift 150kg 7x3

Sn**ch 30kg 5x5

Superset
Clean and jerk 45kg 6x3
Push ups 30-20-10
Squat jumps 10x3
Stretch

Superset
Dips 12x3
Chins 7x3
Toes to bar 6x3

Circle 1
Plank 1 minx3
Leg raises 15x3
TRX pistol jumps 8x3
TRX Row 10x3
TRX pistol squat 8x3

Treadmill
3km 13.1 kmh 13.55min

❤️✌️🏋️‍♂️

22/02/2021

Always a good feeling to play around with a 100kg in the bench. 5x3 today. Will probably stay on this weight until I get to like 8 to 10 reps if possible.

Full session:

2000m row 7.30

Bench press 100kg 5x3

Sn**ch 30kg 5x5

Superset
Clean and jerk 45kg 6x3
Push ups 30-20-10
Squat jumps 10x3
Stretch

Superset
Dips 12x3
Chins 7x3
Toes to bar 6x3

Circle
Plank 1 minx3
Leg raises 15x3
TRX pistol jumps 8x3
TRX Row 10x3
TRX pistol squat 8x3

Treadmill
13kmh 2km

✌️❤️🏋️‍♂️

19/02/2021

This week my body has been in protest from the first set. Was aiming to go for the same level as the week before I was sick. But I've had to ease off on the weights and reps a tad.

Anyway I made it through and who would've guessed, another weekend coming right up. I've got a feeling something absolutely astounding is in store for the coming days.

Full session:

500m row 1.44

Bench 100kg 4-4-2

Squat 130kg 5x3

Dumbbell Curlpress lunge 22kg 6x3

Deadlift 140kg 3x3 (tried the hook grip fu***ng hurts though)

Circle 2
Ab wheel 6x3
Bag work 1 minx3
Box jumps 12x3
Skipping rope 333x3
Bag work 1 minx3

DONE

✌️❤️🏋️‍♂️

18/02/2021

Grip is slipping! I've never really done gloves or straps. I guess I could lift heavier if I did. Still if the grip is the weak point I suppose it needs training.

Todays session:

Barbell warmup

Deadlift 150kg 6x3

Sn**ch 30kg 5x5

Superset
Clean and jerk 45kg 6x3
Push ups 30-20-10
Squat jumps 10x3
Stretch

Superset
Dips 12x3
Chins 7x3
Toes to bar 6x3

Circle
Plank 1 minx3
Leg raises 15x3
TRX pistol jumps 8x3
TRX Row 10x3
TRX pistol squat 8x3

3km run 13.1kmh, 14 min.

Peace, ❤️ and lift.

16/02/2021

The dumbbell row, dumbbell sn**ch and dumbbell chin lift in the video.

Full session:

Barbell warmup

Squat 120kg 6x3

Sn**ch 30kg 5x5

Superset
Dumbbell row 16kg 6x3
Dumbbell sn**ch 16kg 10x3
Dumbbell chin lift 16kg 6x3

Circle
Ab wheel 6x3
Bag work 1 minx3
Box jumps 12x3
Skipping rope 333x3
Bag work 1 minx3

Treadmill 1km x3 15kmh

"Inspirational quote"

✌️❤️

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Oslo

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