Jur's traininglog 2.0

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  • UB van net:

    BP:
    20x5
    52,5x10
    70x10
    80x8
    82,5x6 ging prima, triceps zijn wel de zwakste schakel

    dips:
    bwx8
    bw+15kgx8
    bw+15kgx8
    bwx8
    volgende training gewoon +10kg en dan 3 sets, dit viel best zwaar ineens

    pullups
    bwx6
    bwx6
    bwx6
    bwx6

    seated rows
    40x12
    40x12
    40x12

    side raises
    6kg db's
    x12
    x12
    x10
    x10

    bb curls
    17,5x8
    17,5x8
    10x10
    10x8

    tricep pushdowns
    25x12
    25x12
    25x12

    Comment


    • LB:

      SQ: 2,5-3min rust
      20x5
      40x5
      60x5
      80x5
      100x5
      100x5
      100x5
      100x5
      100x5 beltless VPR
      moest nog een set maar had last van mijn knie

      leg curls 1,5 min rust
      40x12
      40x12
      40x12

      leg ext
      30x12
      40x12
      40x12

      foam rollen, stretchen en klaar

      Comment


      • UB:

        BP:
        20x5
        40x5
        60x5
        85x9 had er 10 gekund maar mn schouder schoot soort van weg ofzo waardoor ik spanning verloor, jammer

        dips
        bwx8
        BW+12,5kgx8
        BW+15kgx8
        BW+17,5kgx8
        BW+20kgx8
        ging prima, weeg nu 89-90 overdag

        pullups
        x6
        x6
        x6

        seated rows (basic fit apparaat, anders dan normale gym)
        40x10
        40x10
        40x10
        zwaar

        side raises
        6'sx12
        6'sx12
        6'sx10
        8'sx8

        bb curls
        10kg aan schijfjes
        x12
        x12
        x12
        x10

        pushdowns zijkant van station
        10kgx15
        10kgx15
        15kgx15

        out,

        shrugs doe ik zondag na deadlift etc

        Comment


        • LB:

          deficit deadligt amrap:
          60x5
          80x5
          100x5
          117,5x20 PR beltless volgende training 125

          front squats
          62,5x8
          62,5x8
          62,5x8

          leg curls
          40x12
          40x12
          40x12

          leg ext
          35x13
          35x13
          35x13

          out

          Comment


          • UB:

            BP:
            75x10
            82,5x7
            87,5x5

            dips
            BW+10kgx8
            BW+10kgx8
            BW+10kgx8

            pullups
            bwx6
            bwx6
            bwx6

            seated rows
            45x10
            45x10
            45x10

            side raises en armen ben ik vergeten

            Comment


            • LB:

              Highbar squat:
              20x5
              40x5
              60x5
              80x5
              105x5
              105x5
              105x5
              105x5
              105x5
              mooi pr, en dat beltless en om half 7 's ochtends. ging onverwachts makkelijk

              front squats
              65x8
              65x8

              leg curls
              40x13
              40x13
              40x13

              leg ext
              45x12
              45x12
              45x12

              out

              Comment


              • UB van net:

                BP:
                75x10
                82,5x7
                87,5x2 -> hier leek het alsof een pees wegschoot in mijn schouder, kon gewoon reps maken maar mijn schouder schoot echt weg dus ik stopte gelijk

                dips: hier voelde ik er helemaal niks van gek genoeg
                bwx8
                bw+15kgx8
                BW+20kgx8
                BW+20kgx8

                pullups
                x6
                x6
                x6

                seated rows
                40x10
                40x10
                40x10

                side raises
                8'sx8
                8'sx8
                8'sx8

                bb curls
                10kg aan schijfjes
                x12
                x12
                x12
                x8

                push downs
                17,5kg aan schijfjes
                x12
                x12
                x10
                x8

                rotator cuff werk en klaar

                Comment


                • LB:

                  Deficit DL:
                  60x5
                  90x5
                  125x16 PR beltless

                  front squat:
                  67,5x8
                  67,5x8

                  leg curls
                  45x9
                  45x9
                  45x9

                  leg ext
                  45x13
                  45x13
                  45x13

                  Comment


                  • UB:

                    BP:
                    20x5
                    40x5
                    60x5
                    80x3
                    90x5
                    90x5
                    90x5 weet niet of dit een vpr is

                    dips
                    bwx12
                    bwx10
                    bwx8 voelde zwaar? wellicht door korte rust. volgende training gewoon weer met extra gewicht, was dipping belt vergeten

                    pullups
                    bwx6
                    bwx6
                    bwx6

                    row machine
                    40x8
                    40x8

                    seated rows
                    40x11
                    40x11
                    40x11

                    rear delts
                    4'sx12
                    4'sx12

                    shrugs
                    32'sx12
                    34'sx12

                    bb curls
                    10kgx12
                    10kgx12
                    10kgx12
                    10kgx12

                    pushdowns
                    17,5x12
                    17,5x12
                    17,5x12


                    out

                    Comment


                    • LB:

                      SQ:
                      20x5
                      40x5
                      60x5
                      80x5
                      90x3
                      110x5
                      110x5
                      110x5 alles beltless

                      Front squat
                      70x8
                      70x8

                      leg curls
                      45x11
                      45x11
                      45x11

                      leg ext
                      50x12
                      50x12
                      50x12

                      out

                      Comment


                      • UB:

                        BP:
                        20x5
                        40x5
                        60x5
                        80x3
                        92,5x4
                        92,5x4
                        92,5x4

                        dips
                        bwx8
                        BW+15kgx8
                        BW+15kgx8
                        BW+15kgx8

                        pullups
                        bwx6
                        bwx6
                        bwx6

                        seated rows
                        40x12
                        40x12
                        40x12

                        rear delts
                        4'sx12
                        4'sx12
                        4'sx12

                        side raises
                        8'sx12
                        8'sx12
                        8'sx10

                        curls
                        10kgx12
                        10kgx12
                        10kgx12
                        10kgx12

                        push downs
                        17,5kgx12
                        17,5kgx12
                        17,5kgx12
                        17,5kgx10

                        db curls
                        8'sx9
                        8'sx9

                        shrugs
                        32'sx12
                        32'sx12

                        Comment


                        • Deficit deadlift AMRAP:
                          60x5
                          100x5
                          120x3
                          132,5x15 PR en dat beltless

                          front squats
                          72,5x8
                          72,5x8

                          leg curls
                          45x13
                          45x13
                          45x13

                          leg ext
                          50x13
                          50x13
                          50x13

                          Comment


                          • UB:

                            BP:
                            20x5
                            40x5
                            60x5
                            80x3
                            87,5x3
                            90x3
                            95x3 easy allemaal

                            dips
                            bwx8
                            bw+20kgx9
                            bw+20kgx9
                            bw+20kgx9

                            pullups
                            bwx6
                            bwx6
                            bwx6
                            bwx5

                            seated rows
                            50x8
                            50x8
                            50x8

                            de rest ben ik vergeten

                            Comment


                            • LB:

                              SQ: Highbar

                              20x5
                              40x5
                              60x5
                              80x5
                              100x3
                              112,5x5
                              112,5x5
                              112,5x5 volgens mij een flink vpr

                              front squats
                              75x8
                              75x8

                              leg ext
                              55x10
                              55x10
                              55x10

                              leg curls
                              50x10
                              50x10
                              50x8

                              Comment


                              • UB van net:

                                BP:
                                20x5
                                40x5
                                60x5
                                80x3
                                92,5x3
                                95x3
                                100x2 easy-> kracht stijgt rap

                                dips
                                bwx8
                                bw+10kgx8
                                bw+20kgx8
                                bw+25kgx8
                                bwx8

                                chinups
                                bwx6
                                bwx6
                                bwx6
                                bwx4

                                seated rows
                                45x12
                                45x10
                                45x8

                                rear delts
                                6'sx12
                                6'sx12
                                6'sx12

                                side raises seated
                                8'sx10
                                8'sx10
                                8'sx8
                                6'sx15

                                bb curls
                                10kgx12
                                10kgx12
                                10kgx12
                                10kgx12

                                pushdowns
                                17,5x12
                                17,5x12
                                17,5x12
                                17,5x12

                                db curls
                                8'sx10
                                8'sx10

                                shrugs
                                34'sx12
                                34'sx12

                                out

                                Comment

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