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  • Laatste training in de Basic-Fit

    Deadlift:
    - 135kg 10x1
    Vanaf set 5 met straps ivm grip, was dikkere stang dan gewoonlijk.

    Military press:
    - 50kg 3x3
    - 50kg 2x2

    Chin ups:
    Was dip riem vergeten, dus met bodyweigth 6 sets gedaan, om en om set neutral grip chin ups en pull ups: BW: 8x,4x, 6x,3x,4x,3x

    BSS:
    - BW + 9kg 2x12

    One arm cable side raise:
    - 4.5kg 1x15
    - 6.8kg 2x12
    - 4.5kg 1x12

    Calf raise machine:
    - 30.4kg 1x12
    - 40.4kg 1x?? (<5 RIR)
    - 45.4kg 1x?? (<5 RIR)
    - 50,4kg 1x?? (3 RIR)
    - 55.4kg 1x?? (3 RIR)
    - 57.9kg 1x?? (2 RIR)

    Comment


    • Squat:
      - 101kg 1x2
      - 102.5kg 1x2
      - 95kg 1x2
      - 97.5kg 1x2

      Glute bridge:
      - BW + 10kg 4x15

      In CG BP:
      - 53.5kg 3x8
      - 53.5kg 1x4

      V-bar lat pulldown:
      - p9 1x12
      - p9 + 0.5kg 1x12
      - p10 1x12
      - p10 + 0.25kg 1x12

      one arm cable side raise:
      - p5 2x8
      - p4 1x12
      - p3 1x20

      Weighted push ups:
      - BW + 36kg 2x8
      - BW + 37.5kg 1x6

      One arm cable curl:
      - p3 + 0.5kg 1x12
      - p3 + 0.75kg 1x12
      - p3 + 1kg 1x8

      Comment


      • Squat:
        - 80kg 4x8

        Bench press:
        - 80kg 1x3
        - 80kg 4x2
        - 80kg 1x3

        One arm DB row:
        - 25kg 3x10
        - 27.5kg 1x10

        DB butterfly raise:
        - 6kg 2x15
        - 6kg 1x8

        Face pulls:
        - p8 3x15
        - p8 1x12

        Dips:
        - BW 3x8

        DB curl:
        - 10kg 2x12

        Comment


        • Deadlift:
          - 140kg 9x1
          - 145kg 1x1

          Military press:
          - 50kg 1x3
          - 50kg 4x2

          Chin ups:
          - BW + 7.5kg 1x6
          - BW 1x6
          - BW 2x4

          BSS:
          - BW + 10kg 2x8

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

          Dip belt calf raise:
          - BW 1x12
          - BW + 60kg 1x10
          - BW + 60kg 1x10 +-

          Comment


          • Squat:
            - 102.5kg 2x2
            - 100kg 2x2

            Glute bridge:
            - BW + 15kg 4x12

            In CG BP:
            - 55kg 4x6

            V-bar lat pulldown:
            - p10 + 0.5kg 3x12
            - p10 + 0.75kg 1x12

            One arm cable side raise:
            - p4 4x12

            Weighted push ups:
            - BW + 37.5kg 2x4
            - BW + 37.5kg 1x10

            One arm cable curl:
            - p3 + 1kg 1x12
            - p4 2x8

            Comment


            • Squat:
              - 82.5kg 4x6

              Bench press:
              - 81kg 1x3
              - 81kg 4x2
              - 81kg 1x3

              One arm DB row:
              - 27.5kg 4x10

              DB butterfly raise:
              - 4kg 3x20

              Face pulls:
              - p8 + 0.5kg 4x12

              Dips:
              - BW + 5kg 3x8

              DB curl:
              - 10.25kg 2x12

              Comment


              • Deadlift:
                - 145kg 5x1

                Military press:
                - 45kg 4x3

                Pull ups:
                - BW 5x6

                BSS:
                - BW + 10kg 2x10

                One arm cable side raise:
                - p4 1x15
                - p4 3x12

                One legged calf raise 2x12 BW

                Comment


                • Squat:
                  - 101kg 2x2
                  - 101kg 2x1
                  - 90kg 1x1
                  - 60kg 1x3

                  Glute bridge:
                  - BW + 15kg 4x15

                  In CG BP:
                  - 55kg 2x8
                  - 55kg 1x6
                  - 55kg 1x8

                  V-bar lat pulldown:
                  - p10 + 1kg 2x12
                  - p11 1x12
                  - p11 1x10

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

                  Weighted push ups:
                  - BW + 40kg 2x4
                  - BW + 40kg 1x6

                  One armcable curl: - overgeslagen (had geen zin meer / moe)

                  Comment


                  • Squat:
                    - 70kg 1x6
                    - 75kg 3x6

                    Bench press:
                    - 81.5kg 6x2

                    One arm DB row:
                    - 28kg 2x10
                    - 30kg 2x10

                    DB buttefly raise:
                    - 4kg 2x25

                    Face pulls:
                    - p8 + 0.5kg 4x15

                    Dips:
                    - BW + 7.5kg 3x8

                    DB curl:
                    - 10.5kg 2x12

                    Comment


                    • Deadlift:
                      - 140kg 1x1
                      - 105kg 2x5

                      Military press:
                      - 46kg 4x3
                      - 46kg 1x4

                      Paired met

                      Pull ups:
                      - BW 1x7
                      - BW 4x6

                      Bulgarian split squat:
                      - BW + 10kg 2x12

                      One arm cable side raise:
                      - p4 2x15
                      - p4 2x12

                      Dip belt calf raise:
                      - BW 1x10
                      - BW + 65kg 1x12
                      - BW + 70kg 1x8
                      2 sec hold, 3 sec stretch

                      Comment

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