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thanks!
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hele week vergeten te loggen. dus bij deze:
UB dinsdag:
BP
60x10
80x10
87,5x8
90x6
OHP
45x6
45x6
45x6
pullups
x6
x6
x6
x6
x6
dips
BW+12,5kg
x6
x6
x6
side raises
6'sx12
6'sx12
6'sx12
6'sx12
rear delts
4'sx10
4'sx10
4'sx10
hammers
14'sx8
14'sx8
14'sx8
pushdowns
17,5x10
17,5x10
17,5x10
nog wat extra bb stuff na
stairmaster 10 min standje 10Comment
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Woensdag:
Paused squats:
40x5
60x5
80x6
80x6
80x6
80x6
80x6
80x6
easy beginnen, squat vanaf deze week 3x pw
RDL:
107,5x8
107,5x8 straps nodig
107,5x8 PR
BOR
50x8
50x8
50x8
ga deze opbouwen vanaf 40 kg dit is te zwaar. rhomboids en rear delts zijn erg zwak.
calves
73kg
x8
x8
x8
x8
Comment
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donderdag:
BP:
40x5
60x5
80x3
90x8
OHP
45x6
45x6
45x6
dips
BW+12,5kgx6
BW+12,5kgx6
BW+12,5kgx6
side raises
6kg
x12
x12
x12
x12
rear delts
4kg
x10
x10
x10
x10
hammers
14x8
14x8
14x8
pushdowns
17x10
17x10
17x10
wat extra bb stuff
stairmaster standje 10 10 min lang
Comment
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vrijdag:
paused squats
40x5
60x5
85x5
85x5
85x5
85x5
85x5
85x5
85x5
easy
RDL:
110x8
110x8
110x8 VPR
BOR
50x8
50x8
50x8
calves
79kg + mini schijf
x6
x6
x6
x6
outComment
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vandaag:
BP:
85x10
90x8
95x4 kon meer maar voelde dat ik weggleed van het bankje, jammer
rack pulls
60x4
100x5
140x3
160x15
jammer wilde er wel 20 eigenlijk, snap ook niet waarom ik stopte bij 15, kan er sowieso nog 2-3
squats paused
40x5
60x3
80x3
90x4
90x4
90x4
90x4
90x4
90x4
90x4
90x4
deficit deadlift
100x5
140x1
155x1
170x1 wow viel zwaar tegen na die rackpulls en squats, had verwacht er el 5 te doen ofzo. jammer
bor
40x8
40x8
40x8
calves
79 + mini schijf
x8
x8
x8
x8
grip training vergeten, fuckComment
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LB van dinsdag:
paused highbar squat
40x5
60x5
80x3
85x6
85x6
85x6
85x6
85x6
85x6
RDL:
100x8
100x8
100x8 straps omgedaan
BOR
42,5x8
42,5x8
42,5x8
opbouwen
calves
79 + mini schfijf x 6
79 + mini schfijf x 6
79 + mini schfijf x 6
79 + mini schfijf x 6
outComment
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UB woensdag
BP:
85x10
90x8
95x6
OHP
45x5
45x5
45x5
pullups
x6
x6
x6
x6
x6
dips
bw+12,5kgx6
bw+12,5kgx6
bw+12,5kgx6
side raises
6'sx12
6'sx12
6'sx12
6'sx12
rear delts
4'sx10
4'sx10
4'sx10
hammers
14'sx8
14'sx8
14'sx8
pushdowns
17kgx10
17kgx10
17kgx10
extra armen naComment
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LB vrijdag:
paused highbar squat
40x5
60x5
80x3 last van knie dus nog veel gefoamrolled
90x5
90x5
90x5
90x5
90x5
90x5
90x5
netjes, knie pijn werd minder. goed foamrollen en stretchen de komende week
RDL
102,5x8
102,5x8
102,5x8
BOR
42,5x9
42,5x9
42,5x9
calves
76 + mini schijfje x 7
76 + mini schijfje x 7
76 + mini schijfje x 7
76 + mini schijfje x 7
out
Comment
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UB van vandaag:
BP:
40x5
60x5
80x3
95x5
95x5
95x5
was zwaarder dan verwacht, wellicht te weinig gegeten de afgelopen dagen...
OHP
45x5
45x5
45x5
pullups
bwx6
bwx6
bwx6
bwx6
bwx6
dips
bw+12,5kgx6
bw+12,5kgx6
bw+12,5kgx6
side raises
6'sx12
6'sx12
6'sx12
6'sx12
rear delts
4'sx10
4'sx10
4'sx10
hammers
14'sx8
14'sx8
14'sx8
pushdowns en extra bb stuff na,
out
Comment
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vandaag:
high bar squats paused
40x5
60x5
80x3
95x4
95x4
95x4
95x4
95x4
95x4
95x4
95x4
vorm blijft verbeteren, zeker in de hole
deficit deadlift
60x5
100x5
140x8
BOR
42,5x10
42,5x10
42,5x10
calves
79 + mini schijf x 8
79 + mini schijf x 8
79 + mini schijf x 8
79 + mini schijf x 8
outComment
-
LB van dinsdag:
paused highbar squat
40x5
60x5
80x3
90x6
90x6
90x6
90x6
90x6
90x6
RDL:
105x8
105x8
105x8 straps omgedaan
BOR
42,5x9
42,5x9
42,5x9
calves
79 + mini schfijf x 7
79 + mini schfijf x 7
79 + mini schfijf x 7
79 + mini schfijf x 7
outComment
-
UB woensdag
BP:
97.5x4
97.5x4
97.5x4
OHP
45x5
45x5
45x5
dips
bw+12,5kgx6
bw+12,5kgx6
side raises
6'sx12
6'sx12
6'sx12
6'sx12
rear delts
4'sx10
4'sx10
4'sx10
hammers
14'sx8
14'sx8
14'sx8
pushdowns
17kgx10
17kgx10
17kgx10
Comment
-
LB vrijdag:
paused highbar squat
40x5
60x5
80x3 last van knie dus nog veel gefoamrolled
95x5
95x5
95x5
95x5
95x5
95x5
95x5
VPR
RDL
107,5x8
107,5x8
107,5x8
pullups
x5
x5
x5
BOR
42,5x10
42,5x10
42,5x10
calves
76 + mini schijfje x 8
76 + mini schijfje x 8
76 + mini schijfje x 8
76 + mini schijfje x 8
outComment
-
UB van vandaag:
BP:
40x5
60x5
80x3
97,5x5
97,5x5
97,5x5
OHP
45x6
45x6
45x6
dips
bw+12,5kgx6
bw+12,5kgx6
side raises
6'sx12
6'sx12
6'sx12
rear delts
4'sx10
4'sx10
4'sx10
hammers
14'sx8
14'sx8
14'sx8
pushdowns en extra bb stuff na,
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