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Jur's traininglog 2.0

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  • thanks!

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    • hele week vergeten te loggen. dus bij deze:

      UB dinsdag:

      BP
      60x10
      80x10
      87,5x8
      90x6

      OHP
      45x6
      45x6
      45x6

      pullups
      x6
      x6
      x6
      x6
      x6

      dips
      BW+12,5kg
      x6
      x6
      x6

      side raises
      6'sx12
      6'sx12
      6'sx12
      6'sx12

      rear delts
      4'sx10
      4'sx10
      4'sx10

      hammers
      14'sx8
      14'sx8
      14'sx8

      pushdowns
      17,5x10
      17,5x10
      17,5x10

      nog wat extra bb stuff na

      stairmaster 10 min standje 10

      Comment


      • Woensdag:

        Paused squats:
        40x5
        60x5
        80x6
        80x6
        80x6
        80x6
        80x6
        80x6
        easy beginnen, squat vanaf deze week 3x pw

        RDL:
        107,5x8
        107,5x8 straps nodig
        107,5x8 PR

        BOR
        50x8
        50x8
        50x8
        ga deze opbouwen vanaf 40 kg dit is te zwaar. rhomboids en rear delts zijn erg zwak.

        calves
        73kg
        x8
        x8
        x8
        x8


        Comment


        • donderdag:

          BP:
          40x5
          60x5
          80x3
          90x8

          OHP
          45x6
          45x6
          45x6

          dips
          BW+12,5kgx6
          BW+12,5kgx6
          BW+12,5kgx6

          side raises
          6kg
          x12
          x12
          x12
          x12

          rear delts
          4kg
          x10
          x10
          x10
          x10

          hammers
          14x8
          14x8
          14x8

          pushdowns
          17x10
          17x10
          17x10

          wat extra bb stuff

          stairmaster standje 10 10 min lang

          Comment


          • vrijdag:

            paused squats
            40x5
            60x5
            85x5
            85x5
            85x5
            85x5
            85x5
            85x5
            85x5
            easy

            RDL:
            110x8
            110x8
            110x8 VPR

            BOR
            50x8
            50x8
            50x8

            calves
            79kg + mini schijf
            x6
            x6
            x6
            x6

            out

            Comment


            • vandaag:

              BP:
              85x10
              90x8
              95x4 kon meer maar voelde dat ik weggleed van het bankje, jammer

              rack pulls
              60x4
              100x5
              140x3
              160x15

              jammer wilde er wel 20 eigenlijk, snap ook niet waarom ik stopte bij 15, kan er sowieso nog 2-3

              squats paused
              40x5
              60x3
              80x3
              90x4
              90x4
              90x4
              90x4
              90x4
              90x4
              90x4
              90x4

              deficit deadlift
              100x5
              140x1
              155x1
              170x1 wow viel zwaar tegen na die rackpulls en squats, had verwacht er el 5 te doen ofzo. jammer

              bor
              40x8
              40x8
              40x8

              calves
              79 + mini schijf
              x8
              x8
              x8
              x8

              grip training vergeten, fuck

              Comment


              • LB van dinsdag:

                paused highbar squat
                40x5
                60x5
                80x3
                85x6
                85x6
                85x6
                85x6
                85x6
                85x6

                RDL:
                100x8
                100x8
                100x8 straps omgedaan

                BOR
                42,5x8
                42,5x8
                42,5x8
                opbouwen

                calves
                79 + mini schfijf x 6
                79 + mini schfijf x 6
                79 + mini schfijf x 6
                79 + mini schfijf x 6

                out

                Comment


                • UB woensdag

                  BP:
                  85x10
                  90x8
                  95x6

                  OHP
                  45x5
                  45x5
                  45x5

                  pullups
                  x6
                  x6
                  x6
                  x6
                  x6

                  dips
                  bw+12,5kgx6
                  bw+12,5kgx6
                  bw+12,5kgx6

                  side raises
                  6'sx12
                  6'sx12
                  6'sx12
                  6'sx12

                  rear delts
                  4'sx10
                  4'sx10
                  4'sx10

                  hammers
                  14'sx8
                  14'sx8
                  14'sx8

                  pushdowns
                  17kgx10
                  17kgx10
                  17kgx10

                  extra armen na

                  Comment


                  • LB vrijdag:

                    paused highbar squat
                    40x5
                    60x5
                    80x3 last van knie dus nog veel gefoamrolled
                    90x5
                    90x5
                    90x5
                    90x5
                    90x5
                    90x5
                    90x5
                    netjes, knie pijn werd minder. goed foamrollen en stretchen de komende week

                    RDL
                    102,5x8
                    102,5x8
                    102,5x8

                    BOR
                    42,5x9
                    42,5x9
                    42,5x9

                    calves
                    76 + mini schijfje x 7
                    76 + mini schijfje x 7
                    76 + mini schijfje x 7
                    76 + mini schijfje x 7

                    out

                    Comment


                    • UB van vandaag:

                      BP:
                      40x5
                      60x5
                      80x3
                      95x5
                      95x5
                      95x5
                      was zwaarder dan verwacht, wellicht te weinig gegeten de afgelopen dagen...

                      OHP
                      45x5
                      45x5
                      45x5

                      pullups
                      bwx6
                      bwx6
                      bwx6
                      bwx6
                      bwx6

                      dips
                      bw+12,5kgx6
                      bw+12,5kgx6
                      bw+12,5kgx6

                      side raises
                      6'sx12
                      6'sx12
                      6'sx12
                      6'sx12

                      rear delts
                      4'sx10
                      4'sx10
                      4'sx10

                      hammers
                      14'sx8
                      14'sx8
                      14'sx8

                      pushdowns en extra bb stuff na,

                      out

                      Comment


                      • vandaag:

                        high bar squats paused
                        40x5
                        60x5
                        80x3
                        95x4
                        95x4
                        95x4
                        95x4
                        95x4
                        95x4
                        95x4
                        95x4
                        vorm blijft verbeteren, zeker in de hole

                        deficit deadlift
                        60x5
                        100x5
                        140x8

                        BOR
                        42,5x10
                        42,5x10
                        42,5x10

                        calves
                        79 + mini schijf x 8
                        79 + mini schijf x 8
                        79 + mini schijf x 8
                        79 + mini schijf x 8

                        out

                        Comment


                        • LB van dinsdag:

                          paused highbar squat
                          40x5
                          60x5
                          80x3
                          90x6
                          90x6
                          90x6
                          90x6
                          90x6
                          90x6

                          RDL:
                          105x8
                          105x8
                          105x8 straps omgedaan

                          BOR
                          42,5x9
                          42,5x9
                          42,5x9

                          calves
                          79 + mini schfijf x 7
                          79 + mini schfijf x 7
                          79 + mini schfijf x 7
                          79 + mini schfijf x 7

                          out

                          Comment


                          • UB woensdag

                            BP:
                            97.5x4
                            97.5x4
                            97.5x4


                            OHP
                            45x5
                            45x5
                            45x5


                            dips
                            bw+12,5kgx6
                            bw+12,5kgx6

                            side raises
                            6'sx12
                            6'sx12
                            6'sx12
                            6'sx12

                            rear delts
                            4'sx10
                            4'sx10
                            4'sx10

                            hammers
                            14'sx8
                            14'sx8
                            14'sx8

                            pushdowns
                            17kgx10
                            17kgx10
                            17kgx10

                            Comment


                            • LB vrijdag:

                              paused highbar squat
                              40x5
                              60x5
                              80x3 last van knie dus nog veel gefoamrolled
                              95x5
                              95x5
                              95x5
                              95x5
                              95x5
                              95x5
                              95x5
                              VPR

                              RDL
                              107,5x8
                              107,5x8
                              107,5x8

                              pullups
                              x5
                              x5
                              x5

                              BOR
                              42,5x10
                              42,5x10
                              42,5x10

                              calves
                              76 + mini schijfje x 8
                              76 + mini schijfje x 8
                              76 + mini schijfje x 8
                              76 + mini schijfje x 8

                              out

                              Comment


                              • UB van vandaag:

                                BP:
                                40x5
                                60x5
                                80x3
                                97,5x5
                                97,5x5
                                97,5x5


                                OHP
                                45x6
                                45x6
                                45x6


                                dips
                                bw+12,5kgx6
                                bw+12,5kgx6


                                side raises
                                6'sx12
                                6'sx12
                                6'sx12


                                rear delts
                                4'sx10
                                4'sx10
                                4'sx10

                                hammers
                                14'sx8
                                14'sx8
                                14'sx8

                                pushdowns en extra bb stuff na,

                                Comment

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