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  • Training van maandag:
    Squat:
    - 80kg 3x4
    Paired met
    Calf raise
    - BW 4x20 (tijdens w-up squat)


    Weighted dips:
    - BW + 12.75kg 1x12
    - BW + 12.75kg 3x8
    Paired met
    - BW + 12.75kg 1x6
    - BW + 12.75kg 3x4


    DB side raise:
    - 6.25kg 3x25
    - 6.25kg 1x20
    Paired met
    Seated lat rear delt row:
    - 35.5kg 4x15


    DB curl:
    - 4.5kg 2x30
    Paired met
    DB one arm OH extension:
    - 6kg 1x26
    - 6kg 1x20





    Training van zojuist
    Deadlift:
    - 120kg 3x4

    One arm standing arnold press:
    - 20kg 1x3
    - 20kg 3x2
    Paired met
    Weighted pull ups:
    - BW + 8.75kg 4x6


    Seated face pulls:
    - 20.75kg 2x25
    - 20.75kg 1x20
    Paired met
    RKC Plank
    - BW 3x30 sec
    Vorige week had ik 3x 1 min, maar had die avond door de spierpijn in m'n buik haast niet geslapen en die donderdag ook alleen maar ziek gelegen op de bank. Dus was wat erge overkill.


    Rope pushdown:
    - 5.5kg 2x30
    Paired met
    Neck flexion:
    - + 3kg 2x50
    Paired met
    Neck extension:
    - + 3kg 2x50

    Comment


    • Squat:
      - 70.5kg 3x10
      Paired met
      Calf raise
      - BW 4x25 (tijdens w-up squatten)

      RDL: (met straps)
      - 62.5kg 3x15

      In. DB. BP:
      - 16.25kg 4x15
      Paired met
      Wide grip hammer grip pull ups:
      - BW + 3.25kg 1x10
      - BW + 3.25kg 3x8


      DB side raise
      - 4.75kg 2x30
      - 4.75kg 1x25
      Paired met
      Seated face pulls:
      - 25.5kg 3x15

      DB h-curl:
      - 6.75kg 2x25
      Paired met
      Two arm OH extension:
      - 10.5kg 1x30
      - 10.5kg 1x20

      Comment


      • Squat:
        - 80kg 1x6
        - 80kg 2x4
        paired met
        calf raise tijdens w-up squat:
        - BW 4x30


        Weighted dips:
        - BW + 13kg 1x12
        - VW + 13kg 3x8
        paired met
        Weighted chin ups:
        - BW + 13kg 1x6
        - BW + 13kg 1x5
        - BW + 13kg 2x4


        DB side raise:
        - 6.5kg 2x25
        - 6.5kg 2x20
        paired met
        Seated lat rear delt row:
        - 35.75kg 4x15


        DB curl:
        - 4.75kg 2x30
        paired met
        DB one arm OH extrnsion:
        - 6kg 1x26
        licht rood tricep OH extension 1x30

        Comment


        • Deadlift:
          - 120kg 1x6
          - 120kg 2x4

          One arm standing arnold press:
          - 16kg 1x10
          - 16kg 3x8
          Paired met
          Weighted pull ups:
          - BW + 9kg 4x6


          Seated face pulls:
          - 21kg 3x25
          Paired met
          RKC plank:
          - BW 3x 40 sec


          Rope cable pushdown:
          - 5.75kg 2x30

          Neck flexion:
          - BW + 3.25kg 1x50
          Paired met
          Neck extension:
          - BW + 3.25kg 1x50
          Paired met
          BB shrug
          - 25kg 1x100

          Comment


          • Squat:
            - 71kg 3x10
            Paired met
            Calf raise: (tijdens w-up squatten)
            - BW 4x30

            Standing unilateral leg curl:
            - 5kg 1x15
            - 6kg 1x15
            - 6.5kg 1x15


            In. DB. BP:
            - 16.5kg 3x15
            - 16.5kg 1x12
            Paired met
            Wide grip hammer grip lat pulldown:
            - BW + 3.5kg 2x10
            - BW + 3.5kg 1x8
            - BW + 3.5kg 1x7


            DB side raise:
            - 5kg 1x30
            - 5kg 2x20
            Paired met
            Seated face pulls:
            - 25.75kg 1x15
            - 25.75kg 2x12


            DB h-curl:
            - 7kg 1x30
            - 7kg 1x25
            Paired met
            Two arm OH extension:
            - 11kg 2x25

            Comment


            • Squat:
              - 82.5kg 3x4
              Paired met
              Calf raise: (tijdens w-up squat)
              - BW 4x30


              Weighted dips:
              - BW + 13.25kg 1x12
              - BW + 13.25kg 2x8
              - BW + 13.25kg 1x7
              Paired met
              Weighted chin ups:
              - BW + 13.25kg 1x6
              - BW + 13.25kg 3x4


              DB side raise:
              - 6.75kg 1x25
              - 6.75kg 3x20
              Paired met
              Seated lat rear delt row:
              - 36kg 4x15


              DB curl:
              - 5kg 2x30
              Paired met
              Band overhead extension:
              - licht rood band 2x35

              Comment


              • Training van gister

                Deadlift:
                - 122.5kg 1x4
                - 122.5kg 2x2


                One arm standing arnold press:
                - 16.25kg 1x10
                - 16.25kg 3x8
                Paired met
                Pull ups:
                - BW + 9.25kg 4x6


                Seated face pulls:
                - 21.25kg 2x25
                - 21.25kg 1x20
                Paired met
                RKC plank 3x 50 sec


                BB shrug:
                - 80kg 2x15


                Rope pushdown:
                - 6kg 2x30
                Paired met
                Seated cable curl:
                - 6kg 2x30

                Comment


                • Squat:
                  - 71.5kg 3x10
                  Paired met
                  Calf raise:
                  - BW 4x30 (tijdens w-up squat)


                  Standing unilateral leg curl:
                  - 7.5kg 1x15
                  - 10kg 1x15
                  - 12.5kg 1x12


                  In. DB. BP
                  - 16.75kg 1x15
                  - 18kg 1x15
                  - 18kg 1x9 < door afleiding
                  - 18kg 1x15
                  Paired met
                  Wide hammer grip pull ups:
                  - BW + 5kg 3x10
                  - BW + 5kg 1x7


                  DB side raise:
                  - 6kg 1x25
                  - 6kg 2x20
                  Paired met
                  Seated face pulls:
                  - 25.75kg 3x15


                  DB h-curl:
                  - 8kg 2x25
                  Paired met
                  Two arm OH extension:
                  - 12kg 2x25

                  Comment


                  • Squat:
                    - 85kg 3x4
                    Paired met
                    Calf raise (tijdens w-up squat)
                    - BW 4x35


                    Weighted dips:
                    - BW + 13.5kg 2x12
                    - BW + 13.5kg 2x8
                    Paired met
                    - BW + 13.5kg 1x6
                    - BW + 13.5kg 2x4
                    - BW + 13.5kg 1x3


                    DB side raise:
                    - 7kg 4x20
                    Paired met
                    Seated lat rear delt row:
                    - 37.5kg 1x15
                    - 37.5kg 1x14
                    - 15kg 1x10 (unilateral lat pulldown)
                    - 10kg 1x12 (unilateral lat pulldown)


                    DB curl:
                    - 6kg 2x30
                    Paired met
                    Band overhead extension:
                    - licht rode band 2x40

                    Comment


                    • Deficit deadlift:
                      - 80kg 2x10
                      - 85kg 1x10

                      One arm standing arnold press:
                      - 16.5kg 2x10
                      - 16.5kg 2x8
                      Paired met
                      Pull ups:
                      - BW + 9.5kg 4x6


                      Butterfly side raise:
                      - 4kg 4x15
                      Paired met
                      Unilateral calf raise:
                      - 10kg 4x15


                      BB shrug:
                      - 85kg 2x15


                      Rope pushdown:
                      - 6.25kg 2x30
                      Paired met
                      Seated cable curl:
                      - 6.25kg 2x30

                      Comment


                      • Training van gister

                        Squat:
                        - 72.5kg 3x10
                        Paired met
                        Calf raise (tijdens w-up squat)
                        - BW 3x35


                        Standing unilateral leg curl:
                        - 12.5kg 3x12 L en R


                        In. DB. BP:
                        - 20kg 1x12
                        - 20kg 2x10
                        - 20kg 1x7
                        Paired met
                        Wide grip hammer grip pull ups:
                        - BW + 5.25kg 2x10
                        - BW + 5.25kg 1x8
                        - BW + 5.25kg 1x7


                        DB side raise:
                        - 6kg 2x30
                        - 6kg 1x25
                        Paired met
                        Calf raise:
                        - + 40kg 1x12
                        - + 50kg 2x12


                        DB h-curl:
                        - 8.25kg 2x25
                        Paired met
                        Two arm OH extension:
                        - 12.5kg 2x25

                        Comment


                        • Squat:
                          - 90kg 3x4
                          Paired met
                          Calf raise
                          - BW 4x35 (tijdens w-up squat)


                          Weighted dips:
                          - + 13.75kg 1x12
                          - + 13.75kg 1x10
                          - + 13.75kg 2x8
                          Paired met
                          Weighted chin ups:
                          - + 13.75kg 2x6
                          - + 13.75kg 2x4


                          DB side raise:
                          - 7kg 2x25
                          - 7kg 2x20
                          Paired met
                          RKC plank:
                          - 2x 60 sec
                          Ab wheel rollout:
                          - 1x10


                          Rope pushdown:
                          - 6.5kg 2x30
                          Paired met
                          Seated cable curl:
                          - 6.5kg 2x30

                          Comment


                          • Training van gister

                            Deficit deadlift:
                            - 90kg 2x10
                            - 100kg 1x10


                            One arm standing arnold press:
                            - 16.75kg 2x8
                            - 16.75kg 2x6
                            Paired met
                            Pull ups:
                            - BW + 10kg 4x6


                            Butterfly side raise:
                            - 5kg 4x15
                            Paired met
                            Unilateral calf raise:
                            - + 15kg 2x15
                            - + 17.5kg 2x15


                            BB shrug:
                            - 90kg 2x15
                            - 100kg 1x15

                            Comment


                            • Squat:
                              - 75kg 3x10
                              Paired met
                              Calf raise
                              - BW 3x25 (tijdens w-up squat)


                              In. DB. BP:
                              - 20kg 1x15
                              - 20kg 1x12
                              - 20kg 1x10
                              - 20kg 1x8
                              Paired met
                              Wide grip hammer grip pull ups:
                              - + 5.5kg 1x10
                              - + 5.5kg 1x9
                              - + 5.5kg 2x8


                              DB side rise:
                              - 6.25kg 3x30
                              Paired met
                              Calf raise:
                              - + 60kg 3x12


                              DB h-curl:
                              - 8.5kg 2x25
                              Paired met
                              DB two arm OH extension:
                              - 13kg 1x25
                              - 13kg 1x15

                              Comment


                              • Squat:
                                - 92.5kg 3x4
                                Paired met
                                Calf raise:
                                - BW 4x25


                                Weighted dips:
                                - BW + 15kg 1x12
                                - BW + 15kg 1x10
                                - BW + 15kg 1x6
                                Paired met
                                Weighted chin ups:
                                - BW + 15kg 3x4


                                DB side raise:
                                - 8kg 4x15
                                Paired met
                                Ab wheel rollout vanaf de knieƫn
                                - 2x12
                                -1x10


                                Rope pushdown:
                                - 6.75kg 2x25
                                Paired met
                                Seated cable curl:
                                - 6.75kg 2x25

                                Comment

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