Hypertrofie routine

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  • #331
    Zoveel als dat ik hem nu niet test Ik ga deze week weer beginnen met setjes van 3 a 60-70% max. Lange tijd vooral good mornings gedaan.

    Zojuist:

    Incline bench 6x70; 5x80; 5x90
    Bench 4x110; 3x120; 3x130; 2x140
    Bench 1 board 2x3x150; 2 board: 3x160; 3x170; 1 board: 3x5x150
    Squat 15x70; 7x110; 5x140; 5x160; 3x180; 2x200; 2x215; 5x230
    Chins 6x8 breed en tot aan navel die de stang raakt
    MP 3x6x70
    Cable row trekken naar bovenzijde borst 6x100; 14x135
    L-sit + direct erna zwaaiende benen links en rechts

    Weer lekker gesquat. Laatste rep was wel persen.
    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

    • #332
      Zojuist:
      Chins 5xbw+25; 3xbw+35; 4x2xbw+40; 2x5xbw+25
      Incline bench 8x70; 7x80; 6x90; 4x6x100
      Squat 16x70; 15x100
      Cable row 16, 12 x 135 naar bovenborst


      Lekker licht getraind.
      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

      • #333
        Hoi Adonis, van welke planeet kom jij?
        In between obsessed periods

        Comment

        • #334
          Planeet met kwarkbomen..

          Vandaag :
          Bench 5x80, 5x100, 4x11,0, 3x120, 2x3x130, 2x140
          Bench met slingshot 3x40, 3x150,2x170
          Squat 12x70, 6x110, 5x160, 5x200, 5x210
          Chins breed 8x
          Deadlift 5x160, 5x3x180
          Bicep curl 12x70
          Chins breed 8x
          L sit telkens naar kinks en rechts, hierna direct benen zwaaien tot boven 8x

          Onderrug was nog gaar van maandag.
          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

          • #335
            Originally posted by adon1s View Post
            Planeet met kwarkbomen..
            Nice!
            Haha heel veel respect voor jou man, echt.... Je bent een voorbeeld voor alle krachtpatsers.
            Wanneer komen je filmpjes weer?
            In between obsessed periods

            Comment

            • #336
              Bak kwark zit niet zoveel kcal in? Of eet je dat naast de rijst/pasta enz?
              Eating more food than your body can use to build muscle will simply lead to more body fat being gained.

              Comment

              • #337
                Als ik weer zin heb om te filmen...

                Bak kwark zit inderdaad niet zoveel in. Eet na de training zoveel mogelijk rijst als ik op kan. Meestal komt het er op neer dat ik 250-300gr (ongekookt gewogen) rijst na het trainen weg eet. Pasta eet ik vrijwel nooit.
                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

                • #338
                  Wat eet je voor de traijing dan?
                  Eating more food than your body can use to build muscle will simply lead to more body fat being gained.

                  Comment

                  • #339
                    Ligt eraan hoe laat ik eet.. Meestal train ik rond 17:00-17:30. Laatste maaltijd is dan 150gr cashewnoten om 15:00-15:30 en dan vlak voor het trainen shake met 25gr whey + 25gr maltodextrine.
                    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

                    • #340
                      Vandaag:
                      Squat 12x70, 6x110, 5x150, 5x180, 12x200
                      Bench 5x70, 4x90, 6x6x110 smal met stop
                      Chins voor wijd 2x3x bw+25
                      Chins hammer grip 4x5
                      Chins 7x bw+25
                      Bb curl 2x20x50
                      Tricep Pushdown 20x, 18x 45
                      L sit en 8x zwaaien met benen
                      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

                      • #341
                        Squat is Nice man. Monster.
                        Eating more food than your body can use to build muscle will simply lead to more body fat being gained.

                        Comment

                        • #342
                          Tnx man
                          Zojuist:


                          Bench 5x85; 4x100; 2x3x120; 5x3x135
                          Voorslaan 8x70; 8x90
                          Dl 5x150
                          Squat 12x70; 6x110; 5x150; 2x8x180
                          Bench 5x75; 5x110; 4x125; 2x4x130; 4x125
                          Chins wijd 2x8
                          Bw row knieen tussen stang 8x
                          Cable row 18x135 naar middenborst
                          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

                          • #343
                            Vandaag:
                            Bench incline 7x70, 4x85, 4x95, 3x4x100
                            Dips 6xbw+25, 6xbw+50,6xbw+60, 6xbw+65
                            Squat 12x70, 6x110, 5x150, 5x180, 5x200, 10x210
                            Chins hammer grip 8, 14, 8, 8 x bw
                            Biceps curl 8x60
                            L sit en 8x benen uitzwaaien
                            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

                            • #344
                              Gisteren:


                              Bench 6x85; 5x100; 2x4x110; 2x3x120; 3x125; 3x130; 2x2x135; 2x1x145; 2x2x135; 2x3x130; 4x120; 5x110; 6x100; 7x95; 8x85
                              Setje breed optrekken 8x
                              DB-swings 8x6x40
                              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

                              • #345
                                Doe je altijd low reps banken?
                                Eating more food than your body can use to build muscle will simply lead to more body fat being gained.

                                Comment

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