Jur's traininglog 2.0

[Bram17]

Hi Ik ben Bram, pas 3 maanden bezig in de gym. Ik moet ook mijn voeding aanpassen. Wat kunnen jullie mij adviseren?

[Jurvg]

LB gister:

Highbar squat paused
40x3
60x3
80x3
110x4
110x4
110x4
110x4
110x4
110x4
110x4
110x4
Heel mooi VPR, paar maanden terug lukte 3x5x110 nauwelijks

deficit deadlift deadstop
60x3
100x3
120x1
152,5x8 PR

pullups
bwx5
bwx5
bwx5

RDL
90x8
90x8
90x8

BOR
50x8
50x8
50x8

calves
86kg + mini schijfje x 7
86kg + mini schijfje x 7
86kg + mini schijfje x 7
86kg + mini schijfje x 7

[Jurvg]

highbar paused squats

102.5x6
102.5x6
102.5x6
102.5x6
102.5x6
102.5x6 VPR

RDL
122,5x8
122,5x8
122,5x8 VPR

bor
50x8
50x8
50x8

one leg calve raise
x8
x8
x8

out

[steffie268]

Mooie cijfers, goed bezig...

[Jurvg]

UB gister:

BP
40x5
60x5
87,5x10
92,5x7
97,5x3 shit verloor spanning

ohp
52,5x4
52,5x4

pullups neutral grip
x6
x6
x6

dips
bw+16,25kgx6
bw+16,25kgx6

db ohp zittend
14'sx8
14'sx8
ga deze oefening vaker doen voor stabiliteit in de schouders en trapezius

side raises
8'sx12
8'sx12

hammers
14'sx10
14'sx9
14'sx8

pushdonws
17,3kgx10
17,3kgx10

overhead rope extensions
11kg x 10
11kg x 10
11kg x 10

out

LB vandaag:
highbar squats paused
40x3
60x3
80x3
107,5x5
107,5x5
107,5x5
107,5x5
107,5x5
107,5x5
107,5x5 VPR

RDL
125x8
125x8 VPR

pullups wide grip
x5
x5
x5

BOR
50x8
50x8
50x8

calves
86 + mini schijf x 7
x7
x7
x6

out

[Malinois]

Lekkere trainingen, proficiat met de PR's!

[Jurvg]

thanks!

UB gister:

BP
87,5x8
100x3
100x3
100x3
was niet de bedoeling maarja. Ga bench anders aanpakken

OHP
52,5x5
52,5x5

dips
bw+16,25kgx6
bw+16,25kgx6

seated db press
16'sx8
16'sx8

rear delts
4'sx11
4'sx11
4'sx11

hammers
14'sx10
14'sx10
14'sx8

pushdowns
17kgx10
17kgx10
17kgx10

overhead extensions en db incline curls na

LB vandaag:

squats high bar paused
40x3
60x3
80x3
112,5x4
112,5x4
112,5x4
112,5x4
112,5x4
VPR denk ik

deadlift deficit deadstop
100x3
155x7 PR

pullups
bwx5
bwx5
bwx5

BOR
60x5
60x5
60x5

standing calve raises met 1 been
x6
x6
x6
x6 per kant

[Jurvg]

UB vandaag:

BP paused
40x5
60x5
80x6
80x6
80x6
80x6
80x6
80x6

ohp
52,5x4
52,5x4

dips
bw+15kgx6

side raises
8'sx12
8'sx12
8'sx12

rear delts rows
18kgx8
18kgx8
18kgx8

hammers
14'sx11
14;sx10
14'sx9

pushdowns
17,4kgx11
17,4kgx11
17,4kgx11

overhead extensions
7kgx10
7kgx10

incline hammers
10'sx8
10'sx8

10 min stairmaster standje 10

[Jurvg]

LB eergister:
highbar paused squat
40x3
60x4
80x3
105x6
105x6
105x6
105x6

RDL
125x8
125x8
125x8

pullups wide grip
bwx5
bwx5
bwx5

BOR
60x5
60x5
60x5

plank holds
30sec 3 sets

calves
86kg x 6
x6
x6
x6

out

[Jurvg]

UB:

BP paused
40x5
60x5
82,5x5
82,5x5
82,5x5
82,5x5
82,5x5
82,5x5
82,5x5

ohp
52,5x4
52,5x4

dips
bw+16,25kgx8

side raises
8'sx12
8'sx12
8'sx12

rear delt rows
30kgx8
30kgx8
30kgx8

hammer curls
16'sx8
16'sx8
14'sx8

pushdowns
17,4kgx12
17,4kgx12
17,4kgx8

overhead extensions met db
16'sx8
16'sx8

incline hammers
10'sx8
10'sx8

[Jurvg]

LB vorige week donderdag:

highbar paused squat:
110x5
110x5
110x5

front squat oaused
80x5
80x5

RDL:
127.5x8
127.5x8 VPR

pullups
bwx5
bwx5
bwx5

BOR
50x9
50x9
50x9
calves en planks en klaar

FB zondag:

BP paused:
85x4
85x4
85x4
85x4
85x4
85x4
85x4
85x4

ohp
52,5x5
52,5x5

squats
115x4
115x4
115x4
115x4 VPR

Front squats paused
82,5x4
82,5x4

deficit deadlift deadstop
157,5x7 PR

pullups
x5
x5
x5

bor
60x5
60x5
60x5

[Jurvg]

LB gister:

squats highbar paused
40x3
60x4
80x3
107,5x6
107,5x6
107,5x6
107,5x6 VPR
vanaf nu met 1kg pw verhogen

front squats paused
77,5kgx6
77,5kgx6

rdl
127,5x8
127,5x8
127,5x8 VPR

pullups
bwx5
bwx5
bwx5

bor
50x9
50x9
50x9
lats waren op

calves
81x7
81x7
81x7
81x7

planks
3x 38 sec met 30 sec rust

[steffie268]

Een paar mooie VPR's en een hele mooie PR op DL - proficiat!

[Jurvg]

vorige week highlights:

UB

BP:
82,5x6
82,5x6
82,5x6
82,5x6
82,5x6
82,5x6

LB:
paused squat highbar
112,5x5
112,5x5
112,5x5
Zwaar maar VPR

front squats paused
82,5x5
82,5x5

RDL
130x8
130x8

[Jurvg]

UB:

BP paused
40x5
60x5
83,5x5
83.5x5
83,5x5
83,5x5
83,5x5
83,5x5
83,5x5
VPR

ohp
51x5
51x4

dips
bw+17,5kgx6

side raises
10'sx8
10'sx8
10'sx8

rear delt rows
30kgx8
30kgx8
30kgx8

hammer curls
14'sx10
14'sx10
14'sx8
14'sx8
14'sx6

pushdowns
17,4kgx12
17,4kgx12
17,4kgx8