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Jur's traininglog 2.0

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  • Hi Ik ben Bram, pas 3 maanden bezig in de gym. Ik moet ook mijn voeding aanpassen. Wat kunnen jullie mij adviseren?

    Comment


    • LB gister:

      Highbar squat paused
      40x3
      60x3
      80x3
      110x4
      110x4
      110x4
      110x4
      110x4
      110x4
      110x4
      110x4

      Heel mooi VPR, paar maanden terug lukte 3x5x110 nauwelijks

      deficit deadlift deadstop
      60x3
      100x3
      120x1
      152,5x8 PR

      pullups
      bwx5
      bwx5
      bwx5

      RDL
      90x8
      90x8
      90x8

      BOR
      50x8
      50x8
      50x8

      calves
      86kg + mini schijfje x 7
      86kg + mini schijfje x 7
      86kg + mini schijfje x 7
      86kg + mini schijfje x 7

      Comment


      • highbar paused squats

        102.5x6
        102.5x6
        102.5x6
        102.5x6
        102.5x6
        102.5x6 VPR


        RDL
        122,5x8
        122,5x8
        122,5x8 VPR


        bor
        50x8
        50x8
        50x8

        one leg calve raise
        x8
        x8
        x8

        out

        Comment


        • Mooie cijfers, goed bezig...
          Squat 8x62,5 - bench press 8x55 - deadlift 6x105 - overhead press 7x44

          Comment


          • UB gister:

            BP
            40x5
            60x5
            87,5x10
            92,5x7
            97,5x3 shit verloor spanning

            ohp
            52,5x4
            52,5x4

            pullups neutral grip
            x6
            x6
            x6

            dips
            bw+16,25kgx6
            bw+16,25kgx6

            db ohp zittend
            14'sx8
            14'sx8
            ga deze oefening vaker doen voor stabiliteit in de schouders en trapezius

            side raises
            8'sx12
            8'sx12

            hammers
            14'sx10
            14'sx9
            14'sx8

            pushdonws
            17,3kgx10
            17,3kgx10

            overhead rope extensions
            11kg x 10
            11kg x 10
            11kg x 10

            out

            LB vandaag:
            highbar squats paused
            40x3
            60x3
            80x3
            107,5x5
            107,5x5
            107,5x5
            107,5x5
            107,5x5
            107,5x5
            107,5x5 VPR


            RDL
            125x8
            125x8 VPR


            pullups wide grip
            x5
            x5
            x5

            BOR
            50x8
            50x8
            50x8

            calves
            86 + mini schijf x 7
            x7
            x7
            x6

            out

            Comment


            • Lekkere trainingen, proficiat met de PR's!
              The act of getting strong doesn't start in the gym. It starts in your head.

              Comment


              • thanks!

                UB gister:

                BP
                87,5x8
                100x3
                100x3
                100x3
                was niet de bedoeling maarja. Ga bench anders aanpakken

                OHP
                52,5x5
                52,5x5

                dips
                bw+16,25kgx6
                bw+16,25kgx6

                seated db press
                16'sx8
                16'sx8

                rear delts
                4'sx11
                4'sx11
                4'sx11

                hammers
                14'sx10
                14'sx10
                14'sx8

                pushdowns
                17kgx10
                17kgx10
                17kgx10

                overhead extensions en db incline curls na

                LB vandaag:

                squats high bar paused
                40x3
                60x3
                80x3
                112,5x4
                112,5x4
                112,5x4
                112,5x4
                112,5x4
                VPR denk ik

                deadlift deficit deadstop
                100x3
                155x7 PR

                pullups
                bwx5
                bwx5
                bwx5

                BOR
                60x5
                60x5
                60x5

                standing calve raises met 1 been
                x6
                x6
                x6
                x6 per kant

                Comment


                • UB vandaag:

                  BP paused
                  40x5
                  60x5
                  80x6
                  80x6
                  80x6
                  80x6
                  80x6
                  80x6

                  ohp
                  52,5x4
                  52,5x4

                  dips
                  bw+15kgx6

                  side raises
                  8'sx12
                  8'sx12
                  8'sx12

                  rear delts rows
                  18kgx8
                  18kgx8
                  18kgx8

                  hammers
                  14'sx11
                  14;sx10
                  14'sx9

                  pushdowns
                  17,4kgx11
                  17,4kgx11
                  17,4kgx11

                  overhead extensions
                  7kgx10
                  7kgx10

                  incline hammers
                  10'sx8
                  10'sx8

                  10 min stairmaster standje 10

                  Comment


                  • LB eergister:
                    highbar paused squat
                    40x3
                    60x4
                    80x3
                    105x6
                    105x6
                    105x6
                    105x6

                    RDL
                    125x8
                    125x8
                    125x8

                    pullups wide grip
                    bwx5
                    bwx5
                    bwx5

                    BOR
                    60x5
                    60x5
                    60x5

                    plank holds
                    30sec 3 sets

                    calves
                    86kg x 6
                    x6
                    x6
                    x6

                    out

                    Comment


                    • UB:

                      BP paused
                      40x5
                      60x5
                      82,5x5
                      82,5x5
                      82,5x5
                      82,5x5
                      82,5x5
                      82,5x5
                      82,5x5

                      ohp
                      52,5x4
                      52,5x4

                      dips
                      bw+16,25kgx8

                      side raises
                      8'sx12
                      8'sx12
                      8'sx12

                      rear delt rows
                      30kgx8
                      30kgx8
                      30kgx8

                      hammer curls
                      16'sx8
                      16'sx8
                      14'sx8

                      pushdowns
                      17,4kgx12
                      17,4kgx12
                      17,4kgx8

                      overhead extensions met db
                      16'sx8
                      16'sx8

                      incline hammers
                      10'sx8
                      10'sx8

                      Comment


                      • LB vorige week donderdag:

                        highbar paused squat:
                        110x5
                        110x5
                        110x5

                        front squat oaused
                        80x5
                        80x5

                        RDL:
                        127.5x8
                        127.5x8 VPR

                        pullups
                        bwx5
                        bwx5
                        bwx5

                        BOR
                        50x9
                        50x9
                        50x9
                        calves en planks en klaar

                        FB zondag:

                        BP paused:
                        85x4
                        85x4
                        85x4
                        85x4
                        85x4
                        85x4
                        85x4
                        85x4

                        ohp
                        52,5x5
                        52,5x5

                        squats
                        115x4
                        115x4
                        115x4
                        115x4
                        VPR

                        Front squats paused
                        82,5x4
                        82,5x4

                        deficit deadlift deadstop
                        157,5x7 PR

                        pullups
                        x5
                        x5
                        x5

                        bor
                        60x5
                        60x5
                        60x5



                        Comment


                        • LB gister:

                          squats highbar paused
                          40x3
                          60x4
                          80x3
                          107,5x6
                          107,5x6
                          107,5x6
                          107,5x6 VPR

                          vanaf nu met 1kg pw verhogen

                          front squats paused
                          77,5kgx6
                          77,5kgx6

                          rdl
                          127,5x8
                          127,5x8
                          127,5x8 VPR


                          pullups
                          bwx5
                          bwx5
                          bwx5

                          bor
                          50x9
                          50x9
                          50x9
                          lats waren op

                          calves
                          81x7
                          81x7
                          81x7
                          81x7

                          planks
                          3x 38 sec met 30 sec rust

                          Comment


                          • Een paar mooie VPR's en een hele mooie PR op DL - proficiat!
                            Squat 8x62,5 - bench press 8x55 - deadlift 6x105 - overhead press 7x44

                            Comment


                            • vorige week highlights:

                              UB

                              BP:
                              82,5x6
                              82,5x6
                              82,5x6
                              82,5x6
                              82,5x6
                              82,5x6

                              LB:
                              paused squat highbar
                              112,5x5
                              112,5x5
                              112,5x5
                              Zwaar maar VPR

                              front squats paused
                              82,5x5
                              82,5x5

                              RDL
                              130x8
                              130x8


                              Comment


                              • UB:

                                BP paused
                                40x5
                                60x5
                                83,5x5
                                83.5x5
                                83,5x5
                                83,5x5
                                83,5x5
                                83,5x5
                                83,5x5
                                VPR

                                ohp
                                51x5
                                51x4

                                dips
                                bw+17,5kgx6

                                side raises
                                10'sx8
                                10'sx8
                                10'sx8

                                rear delt rows
                                30kgx8
                                30kgx8
                                30kgx8

                                hammer curls
                                14'sx10
                                14'sx10
                                14'sx8
                                14'sx8
                                14'sx6

                                pushdowns
                                17,4kgx12
                                17,4kgx12
                                17,4kgx8

                                Comment

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