AM
Barbell Bench Press
20 kg x 20 reps
40 kg x 16 reps
60 kg x 12 reps
80 kg x 8 reps
90 kg x 5 reps
Incline Dumbbell Bench Press
24 kg x 11 reps
28 kg x 10 reps
34 kg x 10 reps
38 kg x 8 reps (PR)
Dumbbell Flyes
18 kg x 9 reps
18 kg x 8 reps
18 kg x 8 reps
18 kg x 8 reps
Incline Cable Flyes
5 kg x 15 reps
10 kg x 8 reps
15 kg x 4 reps
10 kg x 7 reps
Cable Crossover
10 kg x 12 reps
15 kg x 4 reps
17.5 kg x 4 reps
12.5 kg x 8 reps
Machine Chest Fly (Pec Deck)
50 kg x 6 reps
50 kg x 6 reps
30 kg x 15 reps
PM
Wide-Grip Lat Pulldown
20 kg x 30 reps
40 kg x 20 reps
60 kg x 15 reps
100 kg x 10 reps
120 kg x 8 reps
140 kg x 6 reps
Barbell Deadlift
100 kg x 8 reps
140 kg x 6 reps
160 kg x 3 reps (PR)
One-Arm Dumbbell Row
40 kg x 9 reps
44 kg x 9 reps
50 kg x 7 reps (PR)
Seated Cable Row
70 kg x 9 reps
80 kg x 7 reps
100 kg x 4 reps (PR)
Straight Arm Pulldown
30 kg x 12 reps
40 kg x 12 reps
50 kg x 5 reps
Lijkt erop dat "iets" begint te werken, morgen begint week 3
http://i.imgur.com/NlIYYdD.jpg
Barbell Bench Press
20 kg x 20 reps
40 kg x 16 reps
60 kg x 12 reps
80 kg x 8 reps
90 kg x 5 reps
Incline Dumbbell Bench Press
24 kg x 11 reps
28 kg x 10 reps
34 kg x 10 reps
38 kg x 8 reps (PR)
Dumbbell Flyes
18 kg x 9 reps
18 kg x 8 reps
18 kg x 8 reps
18 kg x 8 reps
Incline Cable Flyes
5 kg x 15 reps
10 kg x 8 reps
15 kg x 4 reps
10 kg x 7 reps
Cable Crossover
10 kg x 12 reps
15 kg x 4 reps
17.5 kg x 4 reps
12.5 kg x 8 reps
Machine Chest Fly (Pec Deck)
50 kg x 6 reps
50 kg x 6 reps
30 kg x 15 reps
PM
Wide-Grip Lat Pulldown
20 kg x 30 reps
40 kg x 20 reps
60 kg x 15 reps
100 kg x 10 reps
120 kg x 8 reps
140 kg x 6 reps
Barbell Deadlift
100 kg x 8 reps
140 kg x 6 reps
160 kg x 3 reps (PR)
One-Arm Dumbbell Row
40 kg x 9 reps
44 kg x 9 reps
50 kg x 7 reps (PR)
Seated Cable Row
70 kg x 9 reps
80 kg x 7 reps
100 kg x 4 reps (PR)
Straight Arm Pulldown
30 kg x 12 reps
40 kg x 12 reps
50 kg x 5 reps
Lijkt erop dat "iets" begint te werken, morgen begint week 3
http://i.imgur.com/NlIYYdD.jpg
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