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  • Training B

    Horse stance:
    - 16kg 60 sec
    - 20kg 30 sec

    Standing calf raise:
    - 80kg 25x
    superset met
    Lu side raise:
    - 6kg 20x

    Pendlay row:
    - 70kg 10x

    Wide high incline BP:
    - 52.5kg 7x

    V-bar lat pulldown:
    - 62kg 5x

    BTN shoulder press:
    - 33kg 7x

    Lying supine DB curl:
    - 10.5kg 8x
    superset met
    Lying rolling DB triceps extension:
    - 10.5kg 12x

    Bench sit-up (decline bench):
    - BW 10x

    Comment


    • Training C

      Zercher squat:
      - 105.5kg 1x
      - 100kg 2x

      Safety bar back extension:
      - 22.5kg 2x12

      Push press:
      - 57kg 1x
      - 47kg 6x
      Paired met
      Chin ups:
      - BW + 20.25kg 2x3
      - BW + 20.25kg 1x4

      Dips:
      - BW + 40kg 4x
      - BW + 10kg 12x

      Reverse grip BB curl:
      - 23.5kg 2x8

      Ab wheel rollout:
      - 12x

      Comment


      • Training D

        Safety bar goodmorning:
        - 80kg 1x

        'Ballarina' safety bar squat:
        - 71kg 8x

        Wide grip bent over row:
        - 70.5kg 9x

        Wide towel chin ups:
        - BW + 15.5kg 4x

        High incline DB BP:
        - 20.75kg 13x

        Wide grip BB shrug:
        - 100kg 20x

        DB side raise:
        - 6kg 20x

        DB fat grip h-curl:
        - 16kg 4x

        2 sec paused dips:
        - BW + 15kg 6x

        DB fat gripz farmer walk:
        - 16kg 36 sec

        Dip knee raise:
        - 20kg 8x

        Comment


        • Training A

          Safety bar squat:
          - 121kg 1x
          - 101kg 2x

          SL DL:
          - 152.5kg 2x
          - 112.5kg 8x

          Standing calf raise:
          - BW + 75kg 25x
          superset met
          DB side raise:
          - 8.5kg 15x
          - 10kg 10x

          Wide grip BTN pull ups:
          - BW + 5.5kg 8x
          Paired met
          Seated DB OH press:
          - 20.25kg 8x

          WIde grip BB upright row richting voorhoofd:
          - 25kg 8x

          Incline DB chest fly:
          - 12kg 6x

          Dip knee raise:
          - 20kg 10x

          Comment


          • Training B

            Horse stance:
            - 20kg 60 sec
            - 25kg 30 sec

            Standing calf raise:
            - BW + 100kg 15x (schijven waren beetje breed dook dikte van twee schijven. volgende keer 95kg zodat geheel wat smaller is).
            Superset met
            Lu side raise:
            - 6.5kg 20x

            Pendlay row:
            - 80kg 6x

            Bench press:
            - 80kg 3x
            - 60kg 10x

            V-bar lat pulldown:
            - 62.5kg 4x

            BTN shoulder press:
            - 33.5kg 8x

            Lying supine DB curl:
            - 11kg 10x
            superset met
            Lying rolling DB triceps extension:
            - 11kg 13x

            Bench sit-up:
            - BW 2x12

            Comment


            • Training C

              Zercher squat:
              - 106kg 2x

              Safety bar back extension:
              - 25kg 10x
              - 25kg 8x

              Push press:
              - 58kg 1x
              - 48kg 5x
              Paired met
              Chin ups:
              - BW + 25kg 2x
              - BW + 10kg 8x
              - BW 8x

              Dips:
              - BW + 45kg 3x
              - BW + 15kg 12x

              Reverse grip BB curl:
              - 25kg 10x
              - 25kg 8x

              Ab wheel rollout:
              - BW 15x
              Last edited by Naruto rulezz; 30-10-2024, 12:38.

              Comment


              • Training D

                Safety bar goodmorning:
                - 80kg 2x

                1 sec paused safety bar squat:
                - 72.5kg 6x

                WIde grip bent over row:
                - 72kg 6x

                Wide towel chin ups:
                - BW + 20kg 1x
                - BW 4x

                High incline DB BP:
                - 25kg 5x

                Wide grip BB shrug:
                - 110kg 12x

                DB side raise:
                - 6.25kg 20x
                - 6.25kg 16x

                DB fat grip h-curl:
                - 16kg 5x

                Paused dips:
                - BW + 20kg 2x

                DB fat grip farmer walk:
                - 16kg 60 sec

                Overhead DB side bent:
                - 4kg 6x om en om

                Comment


                • Training A

                  Safety bar squat:
                  - 122.5kg 1x
                  - 102.5kg 3x

                  SL DL:
                  - 155kg 2x
                  - 115kg 6x

                  Standing calf raise:
                  - BW + 75kg 28x
                  Superset met
                  DB side raise:
                  - 10.5kg 12x
                  - 10.5kg 11x

                  Wide grip BTN pull ups:
                  - BW + 6kg 5x
                  Paired met
                  Seated DB OH press:
                  - 20.5kg 8x

                  Wide grip BB upright row naar voorhoofd:
                  - 26kg 10x

                  Incline DB chest fly:
                  - 12kg 10x

                  Dip knee raise:
                  - 20kg 6x

                  Comment


                  • Training B

                    Horse stance:
                    - 25kg 60 sec
                    - 25kg 45 sec

                    Standing calf raise:
                    - BW + 90kg 6x (te volle dip riem om handig te kunnen calf raise'en, dan maar met max. 75kg reps opbouwen).
                    Superset met
                    Lu side raise:
                    - 8kg 12x, 10x

                    Pendlay row:
                    - 81kg 10x

                    Bench press:
                    - 80.5kg 3x
                    - 60.5kg 10x

                    V-bar 1 sec hold lat pulldown:
                    - 40kg 10x

                    BTN shoulder press:
                    - 35kg 8x

                    Lying supine DB curl:
                    - 12kg 10x
                    superset met
                    Lying rolling DB triceps extension:
                    - 12kg 15x

                    Bench sit-ups:
                    - BW + 1.25kg 13x, 8x

                    Comment


                    • Training C

                      Zercher squat:
                      - 110kg 1x
                      - 60kg 3x (1 sec paused)

                      Safety bar back extension:
                      - 26kg 10x
                      - 26kg 9x

                      Push press:
                      - 60kg 0x
                      - 50kg 3x
                      Paired met
                      Chin ups:
                      - BW + 26.25kg 2x
                      - BW + 11.25kg 8x
                      - BW 8x

                      Dips:
                      - BW + 45.5kg 4x
                      - BW + 15.5kg 12x

                      Reverse grip BB curl:
                      - 26kg 2x6

                      Ab wheel rollout vanaf de knieën:
                      - 18x

                      Comment


                      • Training D

                        Safety bar goodmorning:
                        - 81kg 3x

                        1 sec paused safety bar squat:
                        - 75kg 6x

                        Wide grip bent over row:
                        - 72.5kg 8x

                        Wide neutral grip pull ups:
                        - BW 8x

                        High incline DB BP:
                        - 25kg 6x

                        Wide grip BB shrug:
                        - 110kg 20x

                        DB side raise:
                        - 6.5kg 20x
                        - 6.5kg 17x

                        DB fat grip hammer curl:
                        - 16kg 5x

                        1 sec paused dips:
                        - BW + 16.25kg 5x

                        DB fat gripz farmer walk:
                        - 20kg 13 sec

                        Overhead DB side bent:
                        - 4kg 8x om en om (16x totaal)

                        Comment


                        • Training A

                          Safety bar squat:
                          - 125kg 0x (durfde niet, laatste w-up was 110kg 1x)

                          SL DL:
                          - 160kg 2x (meer reguliere deadlift, maar alsnog een VPR!)
                          - 120kg 3x (geen straps, wel SL DL)

                          Standing calf raise:
                          - BW + 75kg 25x
                          Superset met
                          DB side raise:
                          - 12kg 8x, 5x

                          Wide grip BTN pull ups:
                          - BW + 6kg 4x
                          Paired met
                          Seated DB OH press:
                          - 20.75kg 8x

                          Wide grip BB upright row naar voorhoofd:
                          - 27.5kg 8x

                          Incline DB chest fly:
                          - 12kg 12x

                          Dip knee raise:
                          - BW + 20kg 10x

                          Comment


                          • Training B

                            Horse stance:
                            - 25kg 90 seconden

                            Tempo standing calf raise:
                            - BW + 75kg 12x (2 sec hold en stretch)
                            superset met
                            Lu side raise:
                            - 8kg 13x
                            - 8kg 12x

                            Pendlay row:
                            - 90kg 3x
                            - 70kg 6x

                            Bench press:
                            - 81kg 3x
                            - 61kg 10x

                            V-bar 1 sec hold lat pulldown:
                            - 41kg 12x

                            BTN shoulder press:
                            - 40kg 4x

                            Lying supine DB curl:
                            - 12.5kg 4x
                            Lying rolling DB triceps extension:
                            - 12.5kg 12x

                            Bench decline sit-up:
                            - BW + 2.5kg 15x
                            - BW 5x (back extension crunch)

                            Comment


                            • Training C

                              Zercher squat:
                              - 110kg 2x
                              - 60kg 4x (1 sec paused)

                              Safety bar back extension:
                              - 27kg 11x
                              - 27kg 5x

                              Push press:
                              - 50kg 1x,2x,3x
                              Paired met
                              Chin ups:
                              - BW + 26.25kg 2x
                              - BW + 11.75kg 6x
                              - BW 8x

                              Dips:
                              - BW + 50kg 1x
                              - 25kg 10x

                              Reverse grip BB curl:
                              - 27.5kg 2x4

                              Ab wheel rollout vanaf de knieën:
                              - BW 20x

                              Comment


                              • Training D

                                Safety bar goodmorning:
                                - 82.5kg 2x

                                1 sec paused safety bar squat:
                                - 80kg 6x

                                Wide grip bent over row:
                                - 75kg 4x

                                One arm DB row / kroc row:
                                - 40kg 8x

                                High incline DB BP:
                                - 25kg 7x

                                Wide grip BB shrug:
                                - 120kg 10x

                                DB side raise:
                                - 8kg 12x
                                - 8kg 10x

                                DB fat grip h-curl:
                                - 16kg 4x

                                1 sec paused dips:
                                - BW 6x
                                Deload'ish, rechter voorkant schouders voelt wat pijnlijk (verkeerd gelegen vannacht). Morgen vrije dag, dan op werk even bubbelbad pakken en infra rood.

                                DB fatgrip farmer walk:
                                - 20kg 18 sec

                                Overhead DB side bent:
                                - 4kg 10x per kant.

                                Comment

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