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  • Training van maandag:
    BSS:
    - 36kg 1x10
    - 36kg 2x8
    - 36kg 1x6

    Bench press:
    - 62kg 2x6
    - 62kg 2x4

    Bent over row:
    - 47.5kg 1x10
    - 47.5kg 3x8

    DB butterfly raise:
    - 4kg 2x15
    - 4.25kg 1x15

    Face pull:
    - p5 + 0.5kg 4x15

    Dips:
    - BW + 10kg 1x10
    - BW + 10kg 1x8
    - BW + 10kg 1x6

    BB curl:
    - 25kg 3x10

    Comment


    • Training van vandaag:
      Deadlift:
      - 102.5kg 3x8
      - 103.5kg 1x8

      Military press:
      - 41.5kg 1x6
      - 41.5kg 2x4
      - 41.5kg 1x5

      Chin ups:
      - BW + 8.5kg 3x4
      - BW + 8.75kg 1x4

      BSS:
      - 50kg 2x6
      - 50kg 1x4

      One arm cable side raise:
      - p3 + 0.25kg 3x15

      Calf raise met dip belt:
      - BW 1x15
      - + 15kg 1x15
      - + 16kg 1x15

      Ab wheel rollout:
      - 20x

      Comment


      • Squat:
        - 87.5kg 1x6
        - 72.5kg 2x10

        Deficit RDL:
        - 70kg 3x12

        Incline CG BP:
        - 42.5kg 1x12
        - 42.5kg 1x10
        - 42.5kg 2x8

        One arm lat pulldown:
        - p3 + 0.75kg 4x15

        One arm cable side raise:
        - p5 2x10
        - p4 1x15

        Deficit push ups:
        - BW + 20kg 1x12
        - BW + 20kg 2x8

        One arm DB preacher curl:
        - 10kg 1x12
        - 10kg 2x10

        Comment


        • BSS:
          - 37.5kg 4x8

          Bench press:
          - 62.5kg 4x6

          Bent over row:
          - 50kg 1x10
          - 50kg 3x8

          DB butterfly raise:
          - 4.5kg 3x15

          Face pull:
          - p5 + 0.75kg 4x15

          Dips:
          - BW + 10.5kg 3x10

          BB curl:
          - 25.5kg 2x10
          - 25.5kg 1x8

          Comment


          • Deadlift:
            - 105kg 4x8

            Military press:
            - 42kg 1x6
            - 42kg 1x4
            - 42kg 1x6 < wat langer rust gehad
            - 42kg 1x4

            Chin ups:
            - BW + 8.75kg 3x4
            - BW + 10kg 1x4

            BSS:
            - 51kg 2x6
            - 51kg 1x4

            One arm cable side raise:
            - p3 + 0.5kg 4x15

            Calf raise met dip belt:
            - BW 1x15
            - + 17.5kg 1x15
            - + 20kg 1x15

            Ab wheel rollout:
            - 21x

            Comment


            • Squat:
              - 90kg 1x6
              - 80kg 2x10

              Deficit RDL:
              - 72.5kg 3x12

              In CG BP:
              - 43.5kg 3x10
              - 43.5kg 1x8

              One arm lat pulldown:
              - p3 + 1kg 4x15

              One arm cable side raise:
              - p4 4x12

              Deficit push ups:
              - BW + 20kg 1x15
              - BW + 20kg 2x6

              One arm DB preacher curl:
              - 10.5kg 1x12
              - 10.5kg 2x10

              Comment


              • BSS:
                - 40kg 4x8

                Bench press:
                - 63.5kg 4x6

                Bent over row:
                - 51kg 2x10
                - 51kg 2x8

                DB butterfly:
                - 4.75kg 3x15

                Face pulls:
                - p5 + 1kg 4x15

                Dips:
                - BW + 11kg 3x10

                BB curl:
                - 26kg 3x10

                Comment


                • Deadlift:
                  - 106kg 3x8
                  - 107.5kg 1x8

                  Military press:
                  - 42.5kg 3x4
                  - 42.5kg 1x5

                  Chin ups:
                  - BW + 10kg 2x4
                  - BW + 10.5kg 1x4
                  - BW + 11kg 1x6

                  Bulgarian split squat:
                  - 52.5kg 3x4

                  One arm cable side raise:
                  - p3 + 0.75kg 4x15

                  Calf raise dip belt:
                  - BW 1x15
                  - + 20kg 1x15
                  - + 22.5kg 1x15

                  Ab wheel rollout:
                  - 25x

                  Comment


                  • Squat:
                    - 92.5kg 1x6
                    - 82.5kg 1x10
                    - 82.5kg 1x6

                    Deficit RDL:
                    - 75kg 3x12

                    Incline CG BP:
                    - 45kg 4x10

                    One arm lat pulldown:
                    - p4 3x15
                    - p4 2x12

                    One arm cable side raise:
                    - p4 + 0.25kg 4x12

                    Deficit push ups:
                    - BW + 21kg 1x10
                    - BW + 21kg 2x8

                    One arm DB preacher curl:
                    - 11kg 1x8
                    - 11kg 2x6

                    Comment


                    • BSS:
                      - 41kg 3x8
                      Laatste set (4de) niet gedaan, kreeg wat lichte pijn in rechter enkel door de stretch op het bankje. Deload volgende week

                      Bench press:
                      - 65kg 4x6

                      Bent over row:
                      - 52.5kg 3x10
                      - 53.5kg 1x8

                      DB butterfly raise:
                      - 5kg 3x10
                      Voelde rechter schouder lichtelijk, terwijl 4.75kg 3x15 vorige week lukte zonder probleem.
                      Volgende week ook hier deload naar 4kg 3x10.

                      Face pulls:
                      - p6 3x15
                      - p6 + 0.25kg 1x15

                      Dips:
                      - BW + 11.5kg 3x10
                      Koste veel moeite, maar behaald.

                      BB curl:
                      - 26.5kg 1x10
                      - 26.5kg 2x8
                      Last edited by Naruto rulezz; 10-06-2019, 11:39.

                      Comment


                      • Deadlift:
                        - 110kg 4x6
                        - 111kg 1x6

                        Military press:
                        - 43.5kg 4x4

                        Chin ups:
                        - BW + 11.25kg 3x4
                        - BW + 12.5kg 1x4

                        BSS:
                        - 54.5kg 3x4

                        One arm cable side raise:
                        - p3 + 1kg 4x15

                        Calf raise met dip belt:
                        - BW 1x15
                        - + 20kg 1x15
                        - + 25kg 1x15

                        Ab wheel rollout: 15x (had geen zin meer)

                        Comment


                        • Squat:
                          - 100kg 1x
                          - 95kg 1x4
                          - 85kg 1x8
                          - 75kg 1x8

                          Snatch grip RDL:
                          - 50kg 1x15
                          - 55kg 2x15

                          In. CG. BP:
                          - 46kg 2x10
                          - 46kg 2x8

                          One arm lat pulldown:
                          - p4 + 0.25kg 4x15

                          One arm cable side raise:
                          - p4 + 0.5kg 4x12

                          Deficit push ups:
                          - BW + 21.5kg 1x10
                          - BW + 22.5kg 1x10
                          - BW + 25kg 1x5

                          One arm DB preacher curl:
                          - 8kg 3x12




                          DB pullover:
                          - 10kg 1x10
                          - 14kg 1x10
                          - 20kg 1x8
                          - 25kg 1x6
                          - 30kg 1x4

                          Comment


                          • Squat:
                            - 60kg 2x8
                            - 62.5kg 1x8

                            Bench press:
                            - 66kg 2x6
                            - 66kg 2x4

                            Bent over row:
                            - 53.5kg 3x10
                            - 55kg 1x10

                            DB butterfly raise:
                            - 4kg 3x10
                            - 3kg 1x12

                            Face pulls:
                            - p6 + 0.25kg 4x15

                            Dips:
                            - BW + 12kg 3x10

                            BB curl:
                            - 27kg 2x10
                            - 27kg 1x8

                            Comment


                            • Deadlift:
                              - 112.5kg 6x,6x,7x,6x,6x
                              (bij de derde set twijfelde ik of ik nou 5 of 6 reps had gedaan, bleek er 6 te zijn, dus + 1 = 7 reps.

                              Military press:
                              - 44kg 4x4
                              - push press 50kg 1x1 < voor fun, ging erg gemakkelijk.

                              Chin ups:
                              - BW + 12.5kg 3x4
                              - BW + 13kg 1x4

                              BSS:
                              - BW 2x10
                              Wat last van m'n knieƫn, dus even rustig aan gedaan.

                              One arm cable side raise:
                              - p4 2x15
                              - p2 2x20
                              Hoorde klein knakje rechts tijdens side raises (deed geen zeer), twijfelde al of even deload zou doen ivm uitvoering ook netjes houden.
                              Volgende week starten met p2 4x15.

                              Dip belt calf raise:
                              - BW 1x15
                              - + 25kg 1x15
                              - + 30kg 1x15

                              Negatieve dragon flags: 5x

                              Comment


                              • Squat:
                                - 100kg 1x5
                                - 77.5kg 2x8

                                Snatch grip RDL:
                                - 56kg 2x15
                                - 56kg 1x8 < grip was helemaal leeg

                                In. CG. bp:
                                - 47.5kg 2x8
                                - 47.5kg 1x7
                                - 47.5kg 1x8

                                One arm lat pulldown:
                                - p4 + 0.5kg 4x15

                                One amr cable side raise:
                                - p3 4x12

                                Deficit push ups:
                                - BW + 23.5kg 1x10
                                - BW + 23.5kg 1x8
                                - BW + 24kg 1x8

                                DB h-curl:
                                - 10kg 3x12

                                Comment

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