Rawis log

[Rawis]

04/05/13

Bench Dumbell
20x14
20x22
20x22
20x22

Incline Bench
20x40
20x40
20x40

Pec dec + Lever pec dec
20x50 + 10x36
20x54 + 10x36
20x54 + Fail 23

Standing Cable cross
20x14
20x20
20x20 + set 14 fail

Dips triceps + Triceps pulldown
10 bw + 12x30
10 bw + 12x30
10 bw + 12x25

Skullchrushers + CGBP
12x 27,5 + 10x27,5
10x 27,5 + 10x27,5
8x 27,5 + 10x27,5

Standing one arm overhead tricep extension
Failx8
Failx8
Failx8

20x3 Incline situp
20x3 Front knee raise
20x3 Barbell rollout
20x3 Ball links/rechts
20x3 Dumbell side Bends

[Rawis]

05/05/13

Ging met buurjongen mee trainnen.

Shrugs
12x40
12x40
12x40

Reverse Barbel shrugs
12x60
12x60
12x60

Upright Row
10x47,5
10x47,5
10x47,5

Side Raises + Front Plate raise
12x10 + 12x15
12x12 + 12x15
10x14 + 12x15

Overhead Shoulder press
12x30
12x30
12x30

[Rawis]

08/05/13

Bench Dumbell
20x14
20x22
20x22
20x22

Incline Bench
20x40
20x40
20x40

Pec dec + Lever pec dec
20x50 + 10x36
20x54 + 10x36
20x54 + Fail 23

Standing Cable cross
20x20
20x20
20x20

Dips triceps + Triceps pulldown
10 bw + 12x30
10 bw + 12x30
10 bw + 12x30 + 15 till fail

Skullchrushers + CGBP
12x 27,5 + 10x27,5
12x 27,5 + 10x27,5
12x 27,5 + 10x27,5

20x3 Incline situp
20x3 Front knee raise
20x3 Barbell rollout
20x3 Ball links/rechts
20x3 Dumbell side Bends
Plank+Hoover 2sides

[Rawis]

10/05/12

Back Squat
20x60 (warmup)
10x120
10x120
10x120

Front Squat
10x80
10x90
10x100

Deadlift Sumo
15x60
15x60
15x60

Lunges
20x60
20x60
20x60

[Rawis]

11/05/13

Bench Dumb
20x12 (warmup)
20x22
20x24
20x24

Bench Decline
20x20
20x22
20x24

Pec dec + Lever pec dec
20x54 + 10x36
20x54 + 10x36
20x54 + Fail 23

Standing Cable cross
20x20
20x20
20x20

Dips triceps + Triceps pulldown
10 bw + 12x30
10 bw + 12x30
10 bw + 12x30 + 15 till fail

Skullchrushers + CGBP
12x 27,5 + 10x27,5
12x 27,5 + 10x27,5
12x 27,5 + 10x27,5

20x3 Incline situp
20x3 Barbell rollout
20x3 Ball links/rechts
20x3 Dumbell side Bends
20x3 Wood chopper
Plank+Hoover 2sides

[Rawis]

12/05/13

Shrugs front
15x40
15x40
15x40

Shrugs back
15x60
15x60
15x60

Upright Row
20x27,5
20x27,5
20x27,5

Front plate raise
20x15
20x15
20x15

Side Raise
20x8
20x10
15x12

Overhead shoulder
25 till fail
25 till fail
25 till fail

[Rawis]

14/05/13

Bench Press Dumb.
10x14
22x20
22x20
24x20

Decline Press Dumb
20x20
20x22
20x22

Pec dec + Lever pec dec
20x54 + 10x36
20x54 + 10x36
20x54 + Fail 23

Standing Cable cross
20x20
20x20
20x20

Dips triceps + Triceps pulldown
10 bw + 12x30
10 bw + 12x30
10 bw + 12x30 + 15 till fail

Skullchrushers + CGBP
12x 27,5 + 10x27,5
12x 27,5 + 10x27,5
12x 27,5 + 10x27,5

20x3 Incline situp
20x3 Barbell rollout
20x3 Ball links/rechts
20x3 Side crunch
10x10 Knee raises
Plank/Hoover

[Rawis]

17/05/12

Yup nieuw schema dit keer met spotter dus kon lekker losgaan.
Ik ga normaal 6-8 aanhalen maar dit keer 10 gedaan omdat ik niet solo trainde

Bench Press Dumb.
20x16
10x34
10x36
10x38

Incline Bench Press Barb
10x60
10x70
10x75
10x75

Standing Cable cross
10x26
10x32
10x38

Pec dec
10x82
10x82
10x92

Dips triceps
10 bw
10 bw
10 bw

Skullchrushers + CGBP
12x 17,5 + 10x27,5
12x 22,5 + 10x27,5
12x 27,5 + 10x27,5

Triceps pulldown
30lbs till fail
35lbs till fail
35lbs till fail

[Rawis]

18-05-13


Chin ups + Lat Pulldown back
10bw + 8x50
10bw + 8x50
10bw + 8x58
8bw + 8x58

Pendley Row
8x50
8x55
8x55

SL DL
8x100
8x110
8x120

Pullup biceps
8bw
8bw
8bw
8bw

Biceps curl Hammer curls
10x 27
10x 37,5
10x 37,5

Seated Hammer Curl
10x 12
10x 14
10x 16

[Rawis]

20/05/12

Shrugs Front
10x40
10x40
10x40

Upright Row
10x27,5
10x37,5
10x47,5

Front Plate raise
10x20
10x20
10x20

Side Raise
10x 12
10x 14
8 x 16

Overhead shoulder
10x17,5
10x27,5
10x32,5

[Rawis]

21/05/12

Back Squat
20x60 (warmup)
8x120
8x130
8x140

Front Squat
10x80
10x90
10x100

Deadlift Sumo
10x130
10x140
6x150

Lunges
10x60
10x70
10x80

[Rawis]

22/05/12

Bench Press Dumb.
20x16
8x36
8x36
8x36

Incline Bench Press Barb
8x60
8x65
8x70

Standing Cable cross
12x26
12x32
12x38

Pec dec
8x82
8x82
80x92

Dips triceps + Triceps pulldown
10 bw + 35 lbs x12
10 bw + 35 lbs x12
10 bw + 30 lbs x12

Skullchrushers + CGBP
12x 27,5 + 10x27,5
12x 27,5 + 10x27,5
12x 27,5 + 10x27,5

[Rawis]

24-05-13

Chin ups + Lat Pulldown back
8bw + 8x58
8bw + 8x58
8bw + 8x58
8bw + 8x58

Front row
8x77
8x77
8x82

Pendley Row
8x50
8x55
8x55

SL DL
8x90
8x110
8x130

Pullup biceps
8bw
8bw
8bw

Seated Hammer curls
8x12
8x14
8x16