The Hard Work Workout 7.3
Hyperextensions 1x20
Leg raises 1x20
Squat
5x95 kg
5x115 kg
5x135 kg
5x135 kg
5x135 kg
Bench press
5x75 kg
5x95 kg
5x110 kg
5x110 kg
5x110 kg
Stiff deadlift
5x85 kg
5x105 kg
5x125 kg
5x125 kg
5x125 kg
Bent over row
5x80 kg
5x100 kg
5x115 kg
5x115 kg
5x115 kg
Overhead press
5x55 kg
5x65 kg
3x75 kg
3x75 kg
3x75 kg
Calve raises
8x150kg
8x150kg
8x150kg
Commentaar.
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The Hard Work Workout 7.2
Hyperextensions 1x20
Leg raises 1x20
Squat
5x95 kg
5x115 kg
5x135 kg
5x135 kg
5x135 kg
Bench press
5x75 kg
5x95 kg
5x110 kg
5x110 kg
5x110 kg
Stiff deadlift
5x85 kg
5x105 kg
5x125 kg
5x125 kg
5x125 kg
Bent over row
5x80 kg
5x100 kg
5x115 kg
5x115 kg
5x115 kg
Overhead press
5x55 kg
5x65 kg
3x75 kg
3x75 kg
3x75 kg
Calve raises
8x150kg
8x150kg
8x150kg
Commentaar.
Leave a comment:
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Warming up
Leg raises 1x20
Hyperextensions 1x20
UB
Bench press power
Cable ow 5x10
Overhead press 5x8
Latt pulldown 5x10
Skullcrushers 3x10
Barbell curls 3x10
Cardio 20 minuten.
LB
Squat power
Stiff deadlift 5x8
Leg press 5x8
Glute ham raises 3x10
Calf raises 3x10
Ab rollouts 3x10
Cardio 20 minuten.
UB
Overhead press power
Cable row 5x10
Bench press 5x8
Lat pulldown 5x10
Incline dumbell press 3x10
Cardio 20 minuten.
LB
Deadlift power
Squat 5x8
Leg press 5x8
Glute ham raises 3x10
Calf raises 3x10
Ab rollouts 3x10
Cardio 20 minuten.Leave a comment:
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The Hard Work Workout 7.1
Hyperextensions 1x20
Leg raises 1x20
Squat
5x95 kg
5x115 kg
5x135 kg
5x135 kg
5x135 kg
Bench press
5x75 kg
5x95 kg
5x110 kg
5x110 kg
5x110 kg
Stiff deadlift
5x85 kg
5x105 kg
5x125 kg
5x125 kg
5x125 kg
Bent over row
5x80 kg
5x100 kg
5x115 kg
5x115 kg
5x115 kg
Overhead press
5x55 kg
5x65 kg
3x75 kg
3x75 kg
3x75 kg
Chin ups
8x
8x
8x
Calve raises
8x150kg
8x150kg
8x150kg
Commentaar.
Tijdje geleden dat ik online ben geweest. Drukke weken. Nu weer helemaal up to date wat betreft loggen. De rek is er een beetje uit aangezien ik in het nieuwe jaar de mogelijkheid heb om 4x per week te trainen ga ik weer overstappen naar UB/LB denk ik. Onderstaand een opzet.
Warming up
Leg raises 1x20
Hyperextensions 1x20
UB
Bench Press power
Cable Row 5x8
Overhead Press 5x8
Latt pulldown 5x8
Skullcrushers 3x10
Barbell Curls 3x10
Cardio 20 minuten.
LB
Squat power
Stiff Deadlift 5x8
Leg Press 5x8
Hamstring curl 3x10
Calf Raises 3x10
Ab rollouts 3x10
Cardio 20 minuten.
UB
Overhead Press power
Cable Row 5x8
Bench press 5x8
Lat Pulldown 5x8
Standing dumbell press 3x10
Cardio 20 minuten.
LB
Deadlift power
Squat 5x8
Leg Press 5x8
Hamstring Curl 3x10
Calf Raises 3x10
Ab rollouts 3x10
Cardio 20 minuten.
Leave a comment:
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The Hard Work Workout 6.1
Hyperextensions 1x20
Leg raises 1x20
Squat
5x92.5kg
5x112.5kg
5x132.5kg
5x132.5kg
5x132.5kg
Bench press
5x72.5kg
5x92.5kg
5x107.5kg
5x107.5kg
5x107.5kg
Stiff deadlift
5x82.5kg
5x102.5kg
5x122.5kg
5x122.5kg
5x122.5kg
Bent over row
5x77.5kg
5x97.5kg
5x112.5kg
5x112.5kg
5x112.5kg
Overhead press
5x52.5kg
5x62,5kg
5x72.5kg
5x72.5kg
5x72.5kg
Chin ups
8x
8x
8x
Calve raises
8x150kg
8x150kg
8x150kg
The Hard Work Workout 6.2
Hyperextensions 1x20
Leg raises 1x20
Squat
5x92.5kg
5x112.5kg
5x132.5kg
5x132.5kg
5x132.5kg
Bench press
5x72.5kg
5x92.5kg
5x107.5kg
5x107.5kg
5x107.5kg
Stiff deadlift
5x82.5kg
5x102.5kg
5x122.5kg
5x122.5kg
5x122.5kg
Bent over row
5x77.5kg
5x97.5kg
5x112.5kg
5x112.5kg
5x112.5kg
Overhead press
5x52.5kg
5x62,5kg
5x72.5kg
5x72.5kg
5x72.5kg
Calve raises
8x150kg
8x150kg
8x150kg
The Hard Work Workout 6.3
Hyperextensions 1x20
Leg raises 1x20
Squat
5x92.5kg
5x112.5kg
5x132.5kg
5x132.5kg
5x132.5kg
Bench press
5x72.5kg
5x92.5kg
5x107.5kg
5x107.5kg
5x107.5kg
Stiff deadlift
5x82.5kg
5x102.5kg
5x122.5kg
5x122.5kg
5x122.5kg
Bent over row
5x77.5kg
5x97.5kg
5x112.5kg
5x112.5kg
5x112.5kg
Overhead press
5x52.5kg
5x62,5kg
5x72.5kg
5x72.5kg
5x72.5kg
Chin ups
8x
8x
8x
Calve raises
8x150kg
8x150kg
8x150kgLeave a comment:
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The Hard Work Workout 5.1
Hyperextensions 1x20
Leg raises 1x20
Squat
5x90kg
5x110kg
5x130kg
5x130kg
5x130kg
Bench press
5x70kg
5x90kg
5x105kg
5x105kg
5x105kg
Stiff deadlift
5x80kg
5x100kg
5x120kg
5x120kg
5x120kg
Bent over row
5x75kg
5x95kg
5x110kg
5x110kg
5x110kg
Overhead press
5x50kg
5x60kg
5x70kg
5x70kg
5x70kg
Chin ups
8x
8x
8x
Calve raises
8x150kg
8x150kg
8x150kg
The Hard Work Workout 5.2
Hyperextensions 1x20
Leg raises 1x20
Squat
5x90kg
5x110kg
5x130kg
5x130kg
5x130kg
Bench press
5x70kg
5x90kg
5x105kg
5x105kg
5x105kg
Stiff deadlift
5x80kg
5x100kg
5x120kg
5x120kg
5x120kg
Bent over row
5x75kg
5x95kg
5x110kg
5x110kg
5x110kg
Overhead press
5x50kg
5x60kg
5x70kg
5x70kg
5x70kg
Calve raises
8x150kg
8x150kg
8x150kg
The Hard Work Workout 5.3
Hyperextensions 1x20
Leg raises 1x20
Squat
5x90kg
5x110kg
5x130kg
5x130kg
5x130kg
Bench press
5x70kg
5x90kg
5x105kg
5x105kg
5x105kg
Stiff deadlift
5x80kg
5x100kg
5x120kg
5x120kg
5x120kg
Bent over row
5x75kg
5x95kg
5x110kg
5x110kg
5x110kg
Overhead press
5x50kg
5x60kg
5x70kg
5x70kg
5x70kg
Chin ups
8x
8x
8x
Calve raises
8x150kg
8x150kg
8x150kgLeave a comment:
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The Hard Work Workout 4.2
Hyperextensions 1x20
Leg raises 1x20
Squat
5x87.5kg
5x107.5kg
5x127.5kg
5x127.5kg
5x127.5kg
Bench press
5x67.5kg
5x87.5kg
5x102.5kg
5x102.5kg
5x102.5kg
Stiff deadlift
5x77.5kg
5x97.5kg
5x117.5kg
5x117.5kg
5x117.5kg
Bent over row
5x72.5kg
5x92.5kg
5x107.5kg
5x107.5kg
5x107.5kg
Overhead press
5x47.5kg
5x57.5kg
5x67.5kg
5x67.5kg
5x67.5kg
Chin ups
8x
8x
8x
Calve raises
8x150kg
8x150kg
8x150kg
Commentaar.Leave a comment:
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The Hard Work Workout 4.1
Hyperextensions 1x20
Leg raises 1x20
Squat
5x87.5kg
5x107.5kg
5x127.5kg
5x127.5kg
5x127.5kg
Bench press
5x67.5kg
5x87.5kg
5x102.5kg
5x102.5kg
5x102.5kg
Stiff deadlift
5x77.5kg
5x97.5kg
5x117.5kg
5x117.5kg
5x117.5kg
Bent over row
5x72.5kg
5x92.5kg
5x107.5kg
5x107.5kg
5x107.5kg
Overhead press
5x47.5kg
5x57.5kg
5x67.5kg
5x67.5kg
5x67.5kg
Calve raises
8x150kg
8x150kg
8x150kg
Commentaar.
Voelde mij erg sterk. Ook aardig wat gebunkerd met kerst dus misschien had dat invloed. Niet echt gelet op wat ik heb gegeten trouwens. Maar goed te zwaar worden gebeurd niet tussen kerst en oud en nieuw. Dit gebeurd tussen oud en nieuw en kerst
Leave a comment:
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The Hard Work Workout 3.2
Hyperextensions 1x20
Leg raises 1x20
Squat
5x85kg
5x105kg
5x125kg
5x125kg
5x125kg
Bench press
5x65kg
5x85kg
5x100kg
5x100kg
5x100kg
Stiff deadlift
5x75kg
5x95kg
5x115kg
5x115kg
5x115kg
Bent over row
5x70kg
5x90kg
5x105kg
5x105kg
5x105kg
Overhead press
5x45kg
5x55kg
5x65kg
5x65kg
5x65kg
Dumbell curls - Dumbell tricep extensions
8x24kg - 8x24kg
8x24kg - 8x24kg
8x24kg - 8x24kg
Calve raises
8x150kg
8x150kg
8x150kg
Commentaar.
Laatste training voor deze week. Nu een korte vakantie dus dat is wel lekker! Aankomende dinsdag pas weer trainen ivm kerst. Iedereen fijne kerstdagen alvast
Leave a comment:
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The Hard Work Workout 3.2
Hyperextensions 1x20
Leg raises 1x20
Squat
5x85kg
5x105kg
5x125kg
5x125kg
5x125kg
Bench press
5x65kg
5x85kg
5x100kg
5x100kg
5x100kg
Stiff deadlift
5x75kg
5x95kg
5x115kg
5x115kg
5x115kg
Bent over row
5x70kg
5x90kg
5x105kg
5x105kg
5x105kg
Overhead press
5x45kg
5x55kg
5x65kg
5x65kg
5x65kg
Side raises
8x14kg
8x14kg
8x14kg
Commentaar.
Voelde mij alweer beter dan maandag.Leave a comment:
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The Hard Work Workout 3.1
Hyperextensions 1x20
Leg raises 1x20
Squat
5x85kg
5x105kg
5x125kg
5x125kg
5x125kg
Bench press
5x65kg
5x85kg
5x100kg
5x100kg
5x100kg
Stiff deadlift
5x75kg
5x95kg
5x115kg
5x115kg
5x115kg
Bent over row
5x70kg
5x90kg
5x105kg
5x105kg
5x105kg
Overhead press
5x45kg
5x55kg
5x65kg
5x65kg
5x65kg
Calve raises
8x150kg
8x150kg
8x150kg
Commentaar.
Zware training. Beetje snotterig en trillerig. Vooral mijn onderarmen gingen op een gegeven moment trillen. Weinig assists gedaan daarom.Leave a comment:
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Jazeker, ik ben 1,83m en de laatste keer dat ik mij heb gewogen tikte die 96kg aan. Moet zeggen dat ik na de feestdagen wel weer even mijn voeding onder de loep moet gaan nemen.Originally posted by Malinois View PostLeave a comment:
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Lekkere training weer!
Ik ben eigenlijk nieuwsgierig naar jouw gewicht en lengte als ik zo vrij mag zijn om dit te vragen?
Goed weekend!Leave a comment:
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Antwoord op Naruto's logTraining C
Zercher squat:
- 72.5kg 3x4
One legged back extension:
- BW + 10kg 2x8
Push press:
...11 uur geleden -
Antwoord op Naruto's logTraining B
Hatfield SSB bulgarian split squat:
- 40kg 10x L en R
- 50kg 5x L en R
Power clean:
- 30kg 2x6...2 dagen geleden -
Antwoord op Naruto's logTraining A
Safety bar squat:
- 91kg 4x1
Wide grip SL DL met shrug:
- 70kg 2x10
Wide grip BTN lat pulldown:...4 dagen geleden -
Antwoord op Naruto's logTraining C
Zercher squat:
- 70kg 3x4
One legged back extension:
- BW + 8kg 10x L en R
- BW + 10kg 6x L en...1 week geleden -
Antwoord op Naruto's logTraining B
Hatfield safety bar bulgarian split squat:
- 40kg 2x6
Zercher SL rack pull:
- 20kg 2x15
(zwarte...1 week geleden -
Antwoord op Naruto's logTraining A
Safety bar squat:
- 90kg 4x1
Snatch grip SL DL met shrug:
- 62.5kg 2x10
WIde grip BTN lat...1 week geleden -
Antwoord op Naruto's logTraining C
Zercher squat:
- 70kg 3x2
One legged back extension:
- BW + 6kg 12x L en R
- BW + 8kg 6x L en R...2 weken geleden -
Antwoord op Naruto's logTraining B
Hatfield SSB bulgarian split squat:
- 25kg 2x10
Zercher SL rack pull:
- 75kg 2x4
Bench press:...2 weken geleden -
Antwoord op Naruto's logTraining A
Safety bar squat:
- 80kg 2x1
- 80kg 2x2
- 80kg 2x4
Snatch grip SL DL:
- 60kg 2x10
...2 weken geleden -
Antwoord op Naruto's logTraining C
One legged back extension:
- BW + 4kg 2x10
BB hold:
- 180kg 10 seconden, 7 seconden.
Wanneer ik...3 weken geleden
Leave a comment: