HoG dead786 LOG

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[dead786]

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

[gleke]

Goed bezig