HoG DreamChaser LOG

[Veni]

Sow, ziet er heel goed uit! Ga zo door!!!

[DreamChaser]

Vrijdag 5 oktober

Upper Body 2 Dag 4

Bench Press 5 x 5
8 x 20
8 x 40
8 x 62.5
5 x 72.5
5 x 72.5
5 x 72.5
5 x 72.5
5 x 72.5 --> 75 Kg

Low Incline Cable Flys 2 x 8 - 10
10 x 20
10 x 20

Meadows Row 4 x 5 - 8
8 x 56
8 x 56
8 x 56
8 x 56

Chins 3 x 10 - 12
12 x bw + 10 kg
12 x bw + 10 kg
12 x bw + 10 kg

Face Pulls 3 x 10 - 12
12 x 54
12 x 54
12 x 54 --> 56

Biceps Barbell Curl 2 x 5 - 8
8 x 37.5
8 x 37.5

Triceps Push Down 2 x 8 - 10
10 x 62
10 x 62

[DreamChaser]

Zaterdag 6 Oktober

Lower Body 2 Dag 5

Squat Max Effort
8 x 20
8 x 40
8 x 60
8 x 80
8 x 90
7 x 100

Deadlift Heavy
8 x 60
5 x 100
5 x 120
3 x 147.5

Niet Gedaan XD
Lunges
Leg Curl
Standing Calf Raises

[DreamChaser]

Maandag 8 Oktober

Upper Body 1 Dag 1

Militairy Press 5 x 5
8 x 20
8 x 42.5
8 x 42.5
8 x 42.5
8 x 42.5
8 x 42.5

Bench Press Max efford
8 x 20
8 x 40
8 x 60
5 x 72.5

Pull Ups
8 x bw + 15 kg
8 x bw + 15 kg
8 x bw + 15 kg

Dips 3 x 5 - 8
8 x bw
8 x bw
8 x bw

Shrugs
8 x 60
8 x 100
8 x 100

[DreamChaser]

Donderdag 11 oktober

Lower Body 1 dag 2

Squat 3 x 3
8 x 20
8 x 60
5 x 87.5
3 x 107.5
3 x 117.5
3 x 117.5
3 x 117.5 next 120 kg

Romanian Deadlift 4 x 5 - 8
8 x 60
8 x 100
8 x 100
8 x 100
8 x 100

Full Squat 3 x 8
8 x 75
8 x 75

Standing Calf Raises 4 x 10
10 x 60
10 x 120
10 x 130
10 x 130
10 x 130
10 x 130

[DreamChaser]

Vrijdag 12 oktober

Upper Body 2 dag 3

Bench Press 5 x 5
8 x 20
8 x 45
8 x 65
5 x 75
5 x 75
5 x 75
5 x 75
5 x 75

Low Incline Cable Flys 2 x 8 - 10
10 x 20
10 x 20

Meadows Row
8 x 56
8 x 30
8 x 30
8 x 30
8 x 30

Chins 3 x 10 - 12
12 x bw
12 x bw
12 x bw

Face Pulls 3 x 10 - 12
10 x 56
10 x 56
10 x 56

Biceps Barbell Curl
8 x 30
8 x 30

Triceps Push Down 2 x 8 - 10
10 x 62
10 x 62

[DreamChaser]

Break

Vanaf 13 Oktober tot 20 Oktober

[DreamChaser]

Zondag 21 Oktober: joke day

Squat
8 X 20
5 x 60
5 x 60
5 x 60
5 x 60
5 x 60
5 x 60

Bench Press
8 x 20
8 x 30
8 x 44
8 x 44
8 x 44
8 x 44
8 x 44

Deadlift
5 x 60
5 x 60
5 x 60
5 x 60
5 x 60

[DreamChaser]

Maandag 22 Oktober

Upper Body 1 Day 1

Bench Press 5 x 5
8 x 20
8 x 40
8 x 60
5 x 70 Paust vanaf hier
5 x 77.5
5 x 77.5
5 x 77.5
5 x 77.5
5 x 77.5 next 80 kg

Low Incline Cable Flys 2 x 8 - 10
10 x 18
10 x 18

Meadows Row 4 x 5 - 8
8 x 40
8 x 57
8 x 57
8 x 52 had verkeerd op gestoken XD
8 x 57

Chins 3 x 10 - 12
12 x bw + 10 kg
12 x bw + 10 kg
12 x bw + 10 kg

Face Pulls 3 x 10 - 12
10 x 60
10 x 60
10 x 60

Biceps Barbell Curl
8 x 35
8 x 35

Triceps Push Down
10 x 60
10 x 60

[DreamChaser]

Dinsdag 23 Oktober

Lower Body 1 Training 2

Squat Max effort
8 x 20
8 x 60
8 x 80
5 x 100
3 x 110
1 x 120
1 x 125

Deadlift Heavy
8 x 60
6 x 80
5 x 100
3 x 115
3 x 130
3 x 142.5
1 x 160

Lunges 3 x 5 - 8
niet

Leg Curl
8 x 35
8 x 35
8 x 35

Standing Calf Raises
10 x 60
10 x 120
10 x 120
10 x 120
10 x 120

[DreamChaser]

Zaterdag 27 Oktober

Upper Body 2 Traingin 3

Bench Press
8 x 20
8 x 40
8 x 60
6 x 70
5 x 80
1 x 85
1 x 90
1 x 90

Pull Ups
8 x bw + 15 kg
8 x bw + 15 kg
8 x bw + 15 kg
8 x bw + 15 kg
8 x bw + 15 kg

Dips
8 x bw + 15 kg
8 x bw + 15 kg
8 x bw + 15 kg

Shrugs
8 x 60
8 x 100
8 x 110

[DreamChaser]

Zondag 28 Oktober niet getraint

Lower body 2 training 4

[DreamChaser]

Woensdag 31 Oktober

Upper Body 1 Training 1

Bench Press
8 x 20
8 x 40
8 x 60
5 x 70
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80 next 82.5 kg

Low Incline Cable Flys
7 x 20
6 x 14

Meadows Row 4 x 5 - 8
8 x 40
8 x 58
8 x 58
8 x 50
8 x 50

Chins 3 x 10 -12
12 x bw + 10 kg
12 x bw + 10 kg
12 x bw + 10 kg

Face Pulls 3 x 10 - 12
12 x 60
12 x 60
12 x 60

[DreamChaser]

Break

Donderdag 1 November tot Zondag 4 November

[DreamChaser]

Enkele maanden zijn passeerd waar van 52 Days of training !!
En nu is het ook weer eens tijd om een nieuwe shema

3 trainingen in de week
Full Body Shema

Full Body 1

Squat 5 x 5
Bench Press Max effort!
Deadlift Techniek licht - medium
Low Incline Cable Flys 3 x 8 - 10
Meadows Row 4 x 8 - 10

Full Body 2

Squat 5 x 5 45 %
Bench Press 5 x 5 45 %
Shrugs 4 x 10
Standing Calf Raises
Barbell Op Rug 4 x 10

Full Body 3

Squat Max Effort
Bench Press 5 x 5
Deadlift Coan deadlift !!
Pull Ups 5 x 5 - 8
Dips 4 x 5 - 8

Lets Beginnn