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  • Training vanochtend

    Squat:
    - 75kg 1x12
    - 77.5kg 1x7 (+1 rep)
    - 77.5kg 1x6 (+1 rep)

    Romanian deadlift:
    - 80kg 1x12
    - 82.5kg 1x6

    In. db. bp:
    - 18kg 2x12 (+4 reps 2de set)
    - 18kg 1x8
    - 20kg 1x8 (+2kg)

    Supinated lat pulldown:
    -p9 1x12
    -p10 1x12 (+1p)
    V-bar lat pulldown:
    - p10 1x10
    - p10 1x8

    Seated db side raise:
    - 5kg 2x15 / 2x15 (+1kg)

    Dips:
    - zwarte band 1x20
    - BW + 1.25kg 1x12 (+2 reps)
    - BW 2.5kg 1x6 (+1.25kg)

    DB h-curl:
    - 5kg 2x15

    Comment


    • Training van vanochtend:

      Squat:
      - 70kg 1x20
      (+5kg)

      Incline CG BP:
      - 55kg 2x5
      - 57.5kg 1x4
      - 60kg 1x3 (+ 1 rep en VPR volgensmij!)

      One arm DB pendlay row:
      - 30kg 1x10
      One arm DB row:
      - 30kg 2x10
      - 30kg 1x8
      Helaas gaan DB's maar tot 30kg. Maar dan eerst dit met 15x per kant 4 sets voor elkaar krijgen, voordat ik overga naar een T-bar row.

      DB side raise ss db rev fly:
      - 7kg 2x12 / 2x12

      BB curl:
      - 32.5kg 2x4

      Pushdown:
      - p6 1x10, kon wat netter, maar voelde goed in triceps.
      - p6 1x5 < was leeg. > dropset naar p4 1x6 > p2 1x10

      Bal plank:
      - 2x10

      Comment


      • Deficit deadlift:
        - 65kg 1x12
        - 67.5kg 1x12
        - 70kg 1x15

        Power clean en military press:
        - 40kg 1x6
        - 40kg 1x5
        - 42.5kg 1x5

        Pull ups: 51 reps in 10 sets! Had 6 reps eerste 3 sets, laatste 2 sets 4 reps en daar tussenin 5 reps.

        Lying DB extension ss seated db curl:
        - 6kg 2x15 / 2x15

        Calf raise: BW 2x30

        Comment


        • Squat:
          - 75kg 1x12
          - 77.5kg 1x8 (+1 rep)
          - 80kg 1x6 (+2.5kg)

          R. deadlift:
          - 82.5kg 2x8

          In. db. bp:
          - 20kg 1x8
          - 20kg 3x7

          Lat pulldown:
          - p6 3x15
          - p7 1x12

          Seated DB side raise ss rev. db fly:
          - 5kg 2x20 / 2x20

          Dips:
          - zwarte band: 1x20
          - BW + 2.5kg 2x8

          DB h-curl:
          - 6kg 2x15

          Comment


          • Squat:
            - 72.5kg 1x15 (op naar de 20 reps volgende keer)

            Incline CG BP:
            - 55kg 1x6 (+1 rep)
            - 57.5kg 1x3 (+2.5kg, -2 rep)
            - 57.5kg 1x4 (spotter stond erbij)
            - 60kg 1x2 (-1 rep)

            One arm DB row:
            - 30kg 4x10
            Koste erg veel moeite, maar gelukt.

            DB side raise ss db rev fly:
            - 7kg 1x12 / 1x12
            - 8kg 1x8 / 1x8 (+ 1kg)

            BB curl:
            - 25kg 2x6
            Stapje terug gedaan, voelde me erg vermoeid.

            Pushdown:
            - p6 1x12 (+2 reps)
            - p6 1x6 (+1 rep)

            Bal plank:
            - bal 2x12
            -

            Comment


            • Training van vandaag

              Deficit deadlift:
              - 70kg 1x12
              - 72.5kg 1x12
              - 75kg 1x8

              Power clean en military press:
              - 40kg 1x7 (+1 rep)
              - 42.5kg 1x5 (+2.5kg)
              - 42.5kg 1x3 (-2 reps)

              Pull ups: 50 reps in 9 sets gedaan (minder dan 10 sets).
              Had: 7,6,6,6,5,5,5,6,5
              Volgende keer dit verbeteren.

              Lying DB extension superset seated DB curl:
              - 6kg 2x20 / 2x20
              Erge pomp, koste veel moeite maar gelukt.

              Calf raise:
              - 1x40 @ BW
              One legged calf raise 2x12 @ BW

              Comment


              • Squat:
                - 75kg 1x12
                - 80kg 1x10 (+2.5kg, + 2 reps)
                - 82.5kg 1x6 (+2.5kg)

                Romanian deadlft:
                - 82.5kg 2x10
                + 2 reps

                In db. bp:
                - 20kg 4x8

                Lat pulldown:
                - p6 2x15
                - p7 2x15

                Seated db side raise ss rev db fly:
                - 6kg 2x12 / 2x12

                Dips:
                - BW+2.5kg 1x10 (+2 reps)
                - BW+3.75kg 1x10 (+1.25kg, + 2 reps)

                DB h-curl:
                - 6kg 1x20 (+5 reps)
                - 6kg 1x15

                Comment


                • Squat:
                  - 90kg 3x2

                  Incline CG BP:
                  - 40kg 3x8
                  - 42.5kg 1x8

                  One arm DB row:
                  - 20kg 2x15
                  - 22.5kg 2x12

                  One arm cable side raise:
                  - p1 1x15
                  - p2 1x15

                  One arm cable curl:
                  - p1 1x12
                  - p2 1x15

                  Pushdown:
                  - p6 1x12
                  - p6 1x7

                  Bal plank:
                  - 1x15
                  - 1x12

                  Comment


                  • Training van vanochtend:

                    Deficit deadlift:
                    - 72.5kg 1x12
                    - 75kg 1x12
                    - 77.5kg 1x8

                    Power clean en military press:
                    - 40kg 1x7
                    - 42.5kg 1x4 (-1 rep)
                    - 42.5kg 1x5 (+2 reps)

                    Pull ups:
                    - BW + 2.5kg 50 reps in 13 sets
                    Volgende keer proberen in minder dan 13 sets.

                    Lying DB extension superset Seated DB curl:
                    - 7kg 1x15 / 7kg 1x15
                    - 7kg 1x10 / 7kg 1x10

                    One legged calf raise:
                    - BW 2x15
                    Last edited by Naruto rulezz; 1 week geleden.

                    Comment


                    • Squat:
                      - 70kg 3x8
                      - 80kg 1x1 < extra
                      - 90kg 1x1 < extra

                      Romanian deadlift:
                      - 82.5kg 1x12
                      - 85kg 1x8

                      In. db. bp:
                      - 22.5kg 1x6
                      - 22.5kg 1x3
                      - 12kg 2x15

                      Lat pulldown:
                      - p7 2x15
                      - p8 1x15
                      - p8 1x8

                      DB side raise ss rev db fly:
                      - 6kg 1x12
                      - 6kg 1x15

                      Dips:
                      - BW + 3.75kg 1x12
                      - BW + 5kg 1x10

                      DB h-curl:
                      - 6kg 2x20

                      Comment


                      • Paused squat:
                        - 92.5kg 3x2

                        Incline CG BP:
                        - 42.5kg 1x10
                        - 42.5kg 3x8

                        V-bar lat pulldown: p4,5,6, 7 20x

                        One arm cable side raise:
                        - p2 2x15

                        One arm cable curl:
                        - p2 1x15
                        - p3 1x15

                        Pushdown:
                        - p6 1x13
                        - p6 1x7 > dropset p4 1x8 > p3 1x8


                        Bal plank:
                        - BW 2x15

                        Comment


                        • Deficit deadlift:
                          - 75kg 1x12
                          - 77.5kg 1x12
                          - 80kg 1x8

                          Power clean en military press:
                          - 40kg 1x5
                          - 42.5kg 1x5
                          - 45kg 1x5

                          Pull ups:
                          - BW + 2.5kg: 50 reps in 11 sets

                          Lying DB extension superset seated db curl:
                          - 7kg 2x15 / 2x15

                          one legged calf raise: 1x15 BW (had geen zin meer in kuiten)

                          Comment


                          • Squat:
                            - 70kg 1x12
                            - 72.5kg 2x8

                            Romanian deadlift:
                            - 85kg 1x12
                            - 87.5kg 1x10

                            In db bp:
                            - 12kg 2x15
                            - 14kg 1x15
                            - 16kg 1x10

                            Lat pulldown:
                            - p7 2x15
                            - p8 1x15
                            - p8 1x12

                            Dips:
                            - BW + 5kg 1x12
                            - BW + 7.5kg 1x9

                            DB h-curl:
                            - 7kg 1x15
                            - 8kg 1x12

                            Comment


                            • Squat:
                              - 92.5kg 1x2
                              - 95kg 2x2

                              In CG BP:
                              - 42.5kg 3x10
                              - 42.5kg 1x12

                              V-bar lat pulldown:
                              - p5 1x20
                              - p6 1x20
                              - p7 1x20
                              - p8 1x20

                              One arm cable side raise:
                              - p3 2x15

                              One armcable curl:
                              - p3 1x15
                              - p4 1x15

                              Pushdown:
                              - p7 1x6
                              - p7 1x4 > dropset p4 1x6

                              Plank:
                              - BW + 5kg 1 min

                              Comment

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