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  • #31
    training maandag 27/08/2012
    eerste UB training

    BP (3x5-8)
    8x20
    8x27,5
    8x37,5
    8x40
    4x42,5==> 40

    MP (5x5)
    8x20
    5x27,5
    5x27,5
    5x27,5
    5x27,5
    5x27,5

    Pull up
    5xBW
    4xBW
    5xBW
    4xBW

    dips
    5xBW
    5xBW
    6xBW

    Shrugs
    10x40
    10x70
    10x70
    10x70
    10x80==> 80

    DB curl
    10x10
    10x12==> 12

    Skull crushers (lichter, eerst aanleren van beweging)
    8x10
    8x10
    8x10==> 16

    morgen Lower Body training

    Comment


    • #32
      training dinsdag 28/08/2012
      eerste lower body training

      SQ (5x5)
      10x20
      5x40
      5x50
      5x50
      5x50
      5x50
      5x50==> 52,5; ging goed

      RDL
      8x60
      8x60
      8x60
      8x60==> 62,5; redelijk licht deze keer, vooral aanleren van beweging

      Front squat
      8x20
      8x20
      8x30==> 50; weer licht getraind voor aanleren juiste beweging

      Hacked squat
      8x40
      8x40==> 50

      SCR
      10x40
      10x60
      10x80
      10x80
      10x80
      10x90==> 95

      Comment


      • #33
        training 30/08/2012
        Upper body 2

        BP
        8x20
        5x30
        5x30
        3x40
        1x50==> PR

        LICF
        10x10
        10x10==> 10

        meadows row
        8x20
        8x30
        8x40
        8x40
        8x40==> 42

        Chins
        6xBW
        8xBW
        6xBW

        Face pullq
        12x30
        10x40
        10x40==> 42

        BBC
        7x27,5
        6x27,5==> 27,5

        TP
        10x40
        10x44==> 44

        Comment


        • #34
          training zaterdag01/09/2012
          lower body 2

          SQ (Max Effort)
          10x20
          8x40
          5x50
          3x60
          3x65
          3x70==> PR

          DL
          5x60
          3x77,5
          3x77,5
          3x77,5==> 80

          Lunges
          8x20
          8x30
          8x35
          8x35
          8x35==> 40

          leg curls
          8x30
          8x35
          5x40==> 37,5

          Stading calf raises
          10x60
          10x90
          10x90
          10x90
          10x90==> 95

          Comment


          • #35
            training 3/09/2012

            MP
            8x20
            5x30
            5x30
            5x30
            5x30
            5x30==> 32,5

            BP
            8x20
            8x30
            8x40
            7x40
            5x40==> 40

            pull ups
            4xBW
            2xBW
            2xBW+ 6 Xreps
            2xBW+ 6 Xreps

            Dips
            6xBW
            3xBW==> last van sleutelbeen

            Shrugs
            10x60
            10x80
            10x80
            10x80==> 85

            DB curl
            10x12
            10x12 (linker gefaild)==> 12

            Skull crushers
            11x16
            8x16==> 18

            Comment


            • #36
              training dinsdag 04/09/2012

              SQ (5x5)
              10x20
              5x40
              5x52,5
              5x52,5
              5x52,5
              5x52,5
              5x52,5==> 55

              RDL
              8x40
              8x62,5
              8x62,5
              8x62,5
              8x62,5==> 65

              Hacked squat
              10x50
              10x50
              10x50
              5x50
              5x50==> 52,5

              SCR
              10x20
              10x60
              10x95
              10x95
              10x95
              10x95==> 100

              Comment


              • #37
                training donderdag 6/09/2012

                BP
                8x20
                5x30
                5x35
                5x35
                5x35
                5x35
                5x35==> 37,5

                LICF
                10x10
                10x10==> 11

                Meadows row
                10x20
                8x40==> rug krom
                8x30
                8x35
                8x35==> 36

                Chins
                7xBW
                7xBW
                4xBW + 4x reps

                Face pulls
                12x40
                12x40
                12x40==> 42

                BBC
                8x20
                6x27,5
                5x27,5

                TP
                10x44
                10x44==> 46

                Comment


                • #38
                  training vrijdag 07/09/2012

                  SQ (Max Effort)
                  10x20
                  5x40
                  5x50
                  5x60
                  5x65
                  5x70
                  2x75==> PR

                  DL
                  5x60
                  3x80
                  3x80
                  3x80==> 82,5

                  Lunges
                  8x20
                  8x40
                  8x40
                  8x40==> 40

                  Leg curls
                  8x37,5
                  8x37,5
                  8x37,5==> 37,5

                  SCR
                  10x60
                  10x95
                  10x95
                  10x95
                  10x95==> 97,5

                  Comment


                  • #39
                    training maandag 10/09/2012

                    MP
                    3x32,5
                    3x32,5
                    5x32,5
                    5x32,5
                    3x32,5==> 35; 3x3

                    BP (ME)
                    8x20
                    8x40
                    8x40
                    7x40==> 42,5

                    pull ups
                    5xBW+ 6 xreps
                    4xBW+ 5 xreps
                    2xBW+ 5 xreps

                    Dips
                    5xBW
                    5xBW
                    4xBW

                    DB curl
                    10x12
                    10x12==> 14

                    Skull crushers
                    10x18
                    5x18==> slechte beweging, 16

                    Shrugs
                    10x60
                    10x85
                    10x85
                    10x85
                    10x85==> 90

                    Comment


                    • #40
                      training dinsdag 11/09/2012

                      SQ
                      10x20
                      5x45
                      5x55
                      5x55
                      5x55
                      5x55
                      5x55==> 57,5

                      RDL
                      8x60
                      8x65
                      8x65
                      8x65
                      8x65==> 67,5

                      Hacked squat
                      5x55
                      5x55
                      5x55
                      5x55
                      5x55==> 57,5

                      Standing Calf Raises
                      10x60
                      10x100
                      10x100
                      10x100
                      10x100==> 105

                      Comment


                      • #41
                        training donderdag 13/09/2012

                        BP
                        8x20
                        5x30
                        5x37,5
                        5x37,5
                        5x37,5
                        5x37,5
                        5x37,5==> 40

                        LICF
                        10x11
                        7x11==> 11

                        Meadows row
                        8x20
                        8x36
                        8x36
                        8x36
                        8x36==> 38

                        Chins
                        7xBW
                        7xBW
                        7xBW

                        Face pulls
                        12x42
                        12x42
                        12x42==> 44

                        BBC
                        8x27,5
                        7x27,5==> 30

                        TP
                        10x46
                        10x46==> 48

                        Comment


                        • #42
                          training vrijdag 14/09/2012

                          SQ (ME)
                          8x20
                          5x40
                          8x60
                          8x65
                          7x65

                          DL
                          5x60
                          3x85
                          3x85
                          3x85==> 87,5

                          Lunges (Dumbell)
                          8x44
                          8x44
                          8x44==> gingen niet echt schitterend, moet nog wennen aan dumbells; 44

                          Leg Curl
                          8x37,5
                          8x37,5
                          8x37,5==> 37,5

                          SCR
                          10x60
                          10x97,5
                          10x97,5
                          10x97,5
                          10x97,5
                          10x97,5==> 100

                          Comment


                          • #43
                            training maandag 17/09/2012

                            MP
                            8x20
                            3x30
                            3x30
                            5x30

                            BP (ME)
                            8x20
                            8x32,5
                            7x42,5
                            4x42,5
                            8x37,5

                            Pull Up
                            5xBW
                            4xBW+ 6 xreps
                            4xBW+ 4 xreps

                            Dips
                            5xBW
                            5xBW
                            5xBW

                            Shrugs
                            10x60
                            10x90
                            10x90
                            10x100
                            10x100==> 102,5

                            DB curl
                            10x14
                            5x14==> 14

                            Skull crushers
                            10x16
                            8x16==> 16

                            Comment


                            • #44
                              training dinsdag 18/09/2012

                              SQ
                              8x20
                              5x37,5
                              5x47,5
                              5x57,5
                              5x57,5
                              5x57,5
                              5x57,5
                              5x57,5==> 60

                              RDL
                              8x67,5
                              8x67,5
                              8x67,5
                              8x67,5==> 70

                              Full Squat
                              8x40
                              8x45
                              8x45==> lichter getraind, last van rechterknie

                              SCR
                              10x60
                              10x102,5
                              10x102,5
                              10x102,5
                              10x102,5==> 105

                              Comment


                              • #45
                                Goed bezig
                                On a long road to insanity.

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

                                Comment

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