Hypertrofie routine

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  • Heb goeie hoop dat ik de 40kg wel makkelijk ga redden, zeker als het gaat zoals de afgelopen dagen. Vandaag 20x1@bw+30 gedaan. Ging erg easy allemaal. Bench 5x125 en squat 5x180. L-sits gaan ook goed vooruit.
    In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

    If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

    Comment


    • pfff. respect hoor
      Fear is the mind killer

      Comment


      • Tnx gab! Vandaag ging weer smooth. Bij elk stapje dat ik omhoog ga qua gewicht is het toch weer even wennen, zo ook met de 35kg vandaag. Ging wel allemaal alsnog erg makkelijk, maar vaak gaat de 3e dag (8-12-20 reps) het gemakkelijkst. In slaap komen gaat soms ook nogal moeilijk wat invloed heeft, zeker deze laatste dagen van dit schema goed opletten. Slaap meestal rond de 6-7 uur per nacht nu, 6 uur is toch net even te kort voor mij.
        In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

        If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

        Comment


        • je gaat goed bro
          Lost all i got

          Comment


          • Tnx karwan

            Van de week met een nieuw split schema begonnen. Zit zo in elkaar:
            Dag 1: armen
            Dag 2: vrij
            Dag 3: benen +deadlift
            Dag 4: rug
            Dag 5: borst + schouders
            Dag 6: vrij
            Dag 7 begint het schema opnieuw met armen (train dus niet elke week dezelfde dagen)

            Vandaag begonnen met negatieve 1 arm chins, heb 5x1hh per kant gedaan. Was loodzwaar maar kon wel gecontroleerd zakken. Daarna het onderste gedeelte 1 arm chins gedaan, ook 5x1. Hierna nog 4x3 met gewicht variërend van 20-35kg., vorm bij de 35 was niks meer, dus toen gewicht terug genomen. Hierna nog 2x3 met lichaamsgewicht met statisch vasthouden en zeer langzaam zakken. Hierna nog 1 setje met 35 reps biceps en uithangen aan 1 hand.
            In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

            If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

            Comment


            • Vandaag waren m'n rug en armen helemaal gaar. Heb borst gedaan. Bench 7x130, 7x125, 7x120. Met stop 3x5@100. Cable flyes 8x20kg per kant, 10x17pk en 10x14pk. Hierna bw flyes 8,8,5 reps. Hierna Front side raise (combi oefening) superset met L-sit. Kon niet eens m'n schouderbladen samenknijpen met benchen zo stijf was ik. Ben nog wel flink droog dus kan weer wat meer eten ook.
              In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

              If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

              Comment


              • Bw flyes?

                Nette bench.
                Squat 5 x 147.5
                Bench 5 x 122.5
                Deadlift 5 x 180

                Comment


                • Tnx. Ja deze: Bodyweight Flyes

                  Gisteren armen gedaan. Eerst 2 negatieve reps met 1 arm chins per kant. Daarna: preacher curl 4x8@30; reverse curl 4x8@30; db-curl 2x12@12. Toen superset skull crushers 3x8@55; bw-extension 3x8; pushdowns 3x8@35; en superset Tate press 3x8@22; rope push boven hoofd 2x12, 1x16@20?

                  Alles langzaam uitgevoerd.
                  In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                  If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                  Comment


                  • Vandaag benen: Sq 2x5@190; DL 5x170, 5x210, 5x170; L-sit 4x..; Schuine buikspieren hangen en van kant naar kant met heupen 2x20
                    In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                    If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                    Comment


                    • 5x210 pfft, mooi man!
                      Gaat hier goed!
                      On a long road to insanity.

                      SQ: 165kg BP: 125kg DL: 180kg

                      Comment


                      • sterke squats makker
                        sq 150- dl 2x180- be paused 110 - pp - 92.5

                        Comment


                        • Tnx makkers. Was nog vergeten ham raises en pulltroughs toe te voegen. In het verleden deden die oefeningen me wel goed. Ze zijn voor mezelf een beetje in de vergetelheid geraakt Volgende week er maar bij stoppen. Vanavond rug.
                          In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                          If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                          Comment


                          • Was weer een heftige training. 5x1 negatief 1 arm chins. 5x1 onderste deel negatief + stukje omhoog. Lats waren op dit moment alweer compleet gesloopt. Gewone chins: 3xbw+20, 3xbw+25, 3xbw+30, negatief: 3xbw+40 en nog een normaal setje 5xbw+20. nog 1 setje a 5 reps extreem langzaam overhands en 1 setje a 5 reps met handen naast elkaar overhands en langzaam. Daarna 2x per arm uithangen aan 1 arm bw+20kg. Nog 1 setje a 22 reps bb-curl met licht gewicht, langzaam en strikt.
                            In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                            If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                            Comment


                            • Zojuist:
                              Benchpress 7x135; 9x125; 8x120
                              Cable flyes 3x10@20, 17, 17 per kant, korte rust
                              Benchpress met stop 5x3 met zeer langzaam zakken
                              1 setje geprobeerd met db's op de vloer en dan schuiven, maar ging niet. Ik was m'n banden vergeten om bw-flyes mee te doen. Die voel ik toch het beste.
                              Toen zeer langzame flyes (negatieve fase langzaam) 5x30; 5x26
                              1 setje peck deck en cable cross achter elkaar
                              Negatief dragonflags 2x + 2x plank holds met armen helemaal naar voren en met heupen op en neer.

                              Ben niet ontevreden over m'n bench, zeker gezien ik eerst op een frisse dag 7x140 deed, terwijl ik nu de dag ervoor chins deed en eergisteren deadlifts. Overmorgen armen.
                              In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                              If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                              Comment


                              • Net getraind:
                                negatief 1 arm chin: 3x1@bw
                                onderste stuk 1 arm chin neg + stukje omhoog 2x2
                                Preacher curl 4x8@40-45
                                Reverse curl 3x8@38
                                CG bench licht 5x80; 5x100; 5x110
                                Superset pushdowns 4x8-10@40; bw-tricep ext 4x8-10; sk crushers 4x8@45
                                Wat abs hangen aan pullup bar op de helft en dan benen naar uit elkaar en vasthouden + vooruit vasthouden 2 setjes.
                                In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                                If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                                Comment

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