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  • Training A

    Safety bar squat:
    - 101kg 2x
    - 81kg 8x
    - 81kg 6x

    Wide grip pendlay row:
    - 80kg 6x
    - 62.5kg 12x

    Wide grip lat pulldown;
    - 32.5kg 20x
    - 32.5kg 15x
    superset met
    Back extension:
    - BW + 8kg 2x20

    Seated DB OH press:
    - 20kg 2x7

    BB curl:
    - 50kg 1x (cheat'ish)
    - 30kg 12x

    Standing calf raise:
    - BW + 90kg 20x > 6x > 4x myo set

    Dip station knee raise:
    - BW + 16kg 2x8
    superset met
    Banded crunch:
    - blauw 2x20

    Comment


    • Training B

      Safety bar 'ATG" goodmorning:
      - 22.5kg 3x15
      (Safety pin 4 aantikken)

      Zercher squat:
      - 60kg 2x5
      - 60kg 1x6

      Bench press:
      - 62.5kg 10x
      - 62.5kg 8x

      One arm DB row:
      - 25kg 2x15

      Behind the back shoulder press:
      - 35kg 6x
      - 35kg 5x
      superset met
      One legged standing calf raise:
      - BW + 4kg 2x20 L en R

      Incline DB curl:
      - 18kg 2x
      - 12kg 6x

      DB side bent:
      - 55kg 6x
      - 55kg 3x

      Comment


      • Training C & vandaag jarig!! 31 jaar al weer .. eind 2009 toen ik hier op het forum kwam, was ik bijna 17. holy fuck..


        Deficit wide grip DL:
        - 100kg 2x6
        Van SL variant naar gewone, gezien ik met de safety bar 'atg' goodmorning en de back extension, al de heup extensie adequaat train.

        BB shrugs:
        - 70kg 2x25
        superset met
        Neck curl:
        - BW + 15kg 2x30
        - BW + 15kg 1x15

        Chin ups:
        - BW + 20kg 5x
        - BW + 2.5kg 11x

        Incline BP:
        - 70.5kg 1x
        - 60kg 7x

        Dips:
        - BW + 25kg 10x
        - BW 12x

        Rear delt pullapart met chest expender:
        - 3 springs 15x
        - 3 springs 10x

        DB kickback:
        - 4kg 2x10 L en R
        Enige variant waarbij ik in lock-out positie, de oefening het zwaarste kan maken. En dat voelde ik zeker wel.. helaas heb ik niet lager dan 4kg DB's..

        One arm DB preacher curl:
        - 14kg 5x L en R
        - 14kg 3x L en R

        Comment


        • Originally posted by Naruto rulezz View Post
          Training C & vandaag jarig!! 31 jaar al weer .. eind 2009 toen ik hier op het forum kwam, was ik bijna 17. holy fuck..
          Zijn we nu alweer een jaar verder? Dat gaat snel. Gefeliciteerd!
          Vergeet niet je lachspieren te trainen.

          Comment


          • Originally posted by niet_hier View Post
            Zijn we nu alweer een jaar verder? Dat gaat snel. Gefeliciteerd!
            Gaat zeker snel!

            Safety bar squat:
            - 101kg 3x
            - 90kg 2x6

            Wide grip BB pendlay row:
            - 91kg 1x
            - 80kg 6x
            - 80kg 4x

            Wide grip lat pulldown:
            - 32.5kg 21x
            - 32.5kg 16x
            superset met
            Back extension:
            - BW + 10kg 2x20

            Seated DB shoulder press:
            - 20kg 8x
            - 20kg 3x

            BB curl:
            - 50kg 1x cheat curl
            - 30kg 8x

            Standing calf raise:
            - BW + 90kg 25x > 6x > 5x myo set

            Triset:
            Dip station knee raise:
            - BW + 16kg 10x
            - BW + 16kg 6x > BW 10x (dropset)
            Banded crunch:
            - blauw + groen 2x15
            Neck extension:
            - BW 2x50
            Last edited by Naruto rulezz; 29-01-2024, 20:11.

            Comment


            • Training B

              Safety bar 'ATG" goodmorning:
              - 25kg 3x15

              Zercher squat:
              - 70kg 3x3

              Bench press:
              - 63kg 10x
              - 63kg 9x

              One arm DB row:
              - 25kg 20x
              - 25kg 16x

              Behind the back shoulder press:
              - 35kg 6x
              - 35kg 5x
              superset met
              One legged standing calf raise:
              - BW + 6kg 2x20 L en R

              Incline DB curl:
              - 18kg 1x
              - 12kg 8x

              BB side bent:
              - 20kg 2x6 L en R

              Comment


              • Training C

                Deficit wide grip DL:
                - 101kg 2x6

                BB shrug:
                - 72.5kg 2x25
                superset met
                Neck curl 2 sec hold:
                - BW + 15kg 20x
                - BW + 20kg 12x
                - BW + 20kg 10x

                Chin ups:
                - BW + 22.5kg 4x
                - BW + 5kg 8x

                Incline BP:
                - 71kg 1x
                - 60kg 8x

                Dips:
                - BW + 30kg 5x
                - BW 6x (3 sec paused)

                Rear delt pullapart met chest expender:
                - 3 springs 16x
                - 3 springs 12x
                superset met
                DB side raise:
                - 4kg 2x15

                One arm banded pushdown:
                - licht rood 25x, 20x

                One arm DB preacher curl:
                - 16kg 1x
                - 12kg 8x

                Comment


                • Training A

                  Safety bar squat:
                  - 102.5kg 2x
                  - 90.5kg 8x
                  - 90.5kg 4x

                  Wide grip pendlay row:
                  - 91kg 2x
                  - 80kg 8x
                  - 80kg 4x

                  Wide grip lat pulldown:
                  - 35kg 18x
                  - 35kg 12x
                  superset met
                  Back extension:
                  - BW + 14kg 2x15

                  Seated DB shoulder press:
                  - 21kg 5x
                  - 21kg 4x

                  BB curl:
                  - 30kg 2x8

                  Standing calf raise:
                  - BW + 90kg 26x > 6x myo set

                  Dip station knee raise:
                  - BW + 16kg 12x
                  - BW + 16kg 8x
                  superset met
                  Banded crunch:
                  - blauw + groen 2x20

                  Comment


                  • Training B

                    Safety bar 'ATG" goodmorning:
                    - 20kg 2x15
                    (pin 3 aantikken)

                    Zercher squat:
                    - 71kg 2x4

                    Bench press:
                    - 63.5kg 9x
                    - 63.5kg 5x

                    Hammer grip chin ups:
                    - BW 12x
                    - BW 6x
                    superset met
                    Neck extension:
                    - 2.5kg 30x
                    - 5kg 30x

                    Behind the back shoulder press:
                    - 20kg 20x
                    - 20kg 15x
                    superset met
                    One legged standing calf raise:
                    - BW + 8kg 2x15

                    Incline DB curl:
                    - 16kg 5x
                    - 16kg 3x

                    Comment


                    • Training C

                      Deficit deadlift:
                      - 120kg 5x1

                      BB shrugs:
                      - 80kg 2x20
                      superset met
                      Neck curl:
                      - 20kg 15x, 13x, 10x

                      Chin ups:
                      - BW + 25kg 3x
                      - BW + 5kg 10x

                      Incline BP:
                      - 71kg 1x
                      - 40kg 10x (wide grip)

                      Dips:
                      - BW + 30kg 7x
                      - BW 7x (3 sec stretch)

                      Rear delt pullapart met chest expender:
                      - 3 springs 18x
                      - 3 springs 12x
                      Superset met
                      DB side raise:
                      - 4.25kg 20x, 15x

                      Rolling lying triceps extension:
                      - 8kg 2x12
                      superset met
                      Banded crunch:
                      - rood + lichtrood 2x12

                      One arm DB preacher curl:
                      - 14kg 5x
                      - 12kg 9x
                      Last edited by Naruto rulezz; 09-02-2024, 11:06.

                      Comment


                      • Training A

                        Safety bar squat:
                        - 102.5kg 2x
                        - 92.5kg 6x, 4x

                        Wide grip pendlay row (beetje momentum):
                        - 91kg 3x
                        - 81kg 4x

                        Wide grip lat pulldown:
                        - 35kg 20x
                        - 35kg 12x
                        superset met
                        Back extension:
                        - BW + 14kg 2x20

                        Seated DB OH press:
                        - 21kg 2x5

                        BB curl:
                        - 30.5kg 8x
                        - 30.5kg 6x

                        Standing calf raise:
                        - BW + 90kg 27x > 7x (myo set)

                        Dip station knee raise:
                        - BW + 18kg 2x6
                        superset met
                        Banded crunch:
                        - rood + licht rood 2x15

                        Comment


                        • Training B

                          Safety bar 'atg' goodmorning:
                          - 21kg 2x16

                          Zercher squat:
                          - 71kg 2x6

                          Bench press:
                          - 70kg 2x
                          - 70kg 2x3

                          Hammer grip chin ups:
                          - BW + 0.5kg 12x
                          - BW 8x
                          superset met
                          Neck extension:
                          - 5.5kg 2x30

                          Behind the back shoulder press:
                          - 20.5kg 18x
                          - 20.5kg 10x
                          superset met
                          One legged standing calf raise:
                          - BW + 8kg 2x20 L en R

                          Incline DB curl:
                          - 18kg 2x1

                          Rolling lying triceps extension:
                          - 8kg 2x15
                          superset met
                          Banded crunch:
                          - rood + groen 2x15

                          Comment


                          • Training C

                            Deficit DL:
                            - 120kg 3x1
                            - 120kg 2x2
                            Opbouwen naar 5x2, daarna 5x3. Dan 5-10kg er bij en starten met 5x1.

                            BB shrug:
                            - 100kg 20x
                            - 100kg 15x
                            superset met
                            Neck curl:
                            - 25kg 2x10
                            - 25kg 1x8

                            Push press:
                            - 50kg 3x1

                            Chin ups:
                            - BW + 25kg 3x
                            - BW + 5.5kg 10x

                            Dips:
                            - BW + 40kg 2x
                            - BW 8x (3 sec paused)

                            Rear delt pullapart met chest expender:
                            - 4 springs 3x
                            - 3 springs 13x
                            superset met
                            DB side raise:
                            - 4.5kg 2x15

                            One arm DB preacher curl:
                            - 16kg 0x L, 1x R
                            - 12kg 7x L en R

                            Comment


                            • Training A

                              Safety bar squat:
                              - 105kg 2x
                              - 95kg 1x
                              - 60kg 5x (3 sec paused)

                              Wide grip pendlay row:
                              - 91kg 4x
                              - 81kg 5x

                              Wide grip behind the back lat pulldown:
                              - 10kg 2x25
                              superset met
                              Back extension:
                              - BW + 15kg 2x20

                              Seated DB OH press:
                              - 21kg 5x, 4x

                              BB curl:
                              - 31kg 8x
                              - 31kg 6x

                              Standing calf raise:
                              - BW + 90kg 30x

                              Dip station knee raise:
                              - BW + 18kg 8x
                              - leg raise BW 7x
                              superset met
                              Banded crunch:
                              - rood + licht rood 20x
                              - rood + licht rood 15x
                              Last edited by Naruto rulezz; 19-02-2024, 12:05.

                              Comment


                              • Training B

                                Zercher squat:
                                - 80kg 3x1

                                Zercher SL rack pull:
                                - 30kg 2x15

                                Bench press:
                                - 70kg 2x4
                                - 70kg 1x5

                                Hammer grip chin ups:
                                - BW + 1.25kg 12x
                                - BW 9x
                                superset met
                                Neck extension:
                                - BW + 7.5kg 2x30

                                Behind the back shoulder press:
                                - 22.5kg 2x12
                                superset met
                                One legged standing calf raise:
                                - BW + 12kg 2x12 L en R

                                Incline DB curl;
                                - 18kg 2x1
                                superset met
                                Rolling lying triceps extension
                                - 8kg 2x16

                                DB side bent:
                                - 25kg 2x20
                                Last edited by Naruto rulezz; 21-02-2024, 11:10.

                                Comment

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