Jaapje's log

[Jaapje]

Week 5, Dag 2 LB power day
Squats
5x100
5x100
5x100

Hack Squats
CANCELLED

Leg extensions
10x65
10x65

Deadlifts
5x100
5x100
5x100
1x120
1x130

Leg curls
10x60
10x60

Standing calf raises (smith)
10x120
10x120
10x120

Seated calf raises
10x202.5(max)
10x202.5(max)

[Jaapje]

Week 4, Dag 4 rug, schouders hypertrofie dag
Barbell row speedsets
6x3x50

Chins
12xbw
8xbw
6xbw

Seated cable row
12x49
10x49
8x49

Incline DB shrugs
15x26
15x26
15x26

Close grip pulldowns
15x42
15x42

DB shoulder presses
12x18
10x18
10x18

Cable rear delt flyes
12x20
10x20
12x15

Lateral raise
20x8
20x8
20x8

[Jaapje]

Week 5, Dag 5 LB hypertrofie dag
Squat speedsets
6x3x70

Hack squats
CANCELLED

Leg presses
15x135
15x135

Leg extensions
20x50
15x45
15x45

Romanian deadlifts
12x60
12x60
12x60

Lying leg curls
15x25ea
15x25ea

Seated leg curls
20x45
15x45

Standing calf raises
15x120
15x120
15x120

Seated calf raises
12x202.5(max)
12x202.5(max)

[Jaapje]

Week 5, Dag 6 borst, armen hypertrofie dag
BB bench press speedsets
6x3x50

Incline DB press
12x20
10x20
10x20

Hammer strength chest press
15x40
15x35
15x35

Incline cable flyes
20x35
20x35

Preacher EZ-bar curls
12x17.5g schijven
12x20kg schijven
12x20kg schijven

Incline DB curls
12x8
12x8

Spider EZ-bar curls
15x10kg schijven
12x10kg schijven

Rope pushdown
15x35kg
15x35kg

Seated tricep extension
12x20kg
12x20kg
12x20kg

Cable kickbacks
15x7.5kg
15x7.5kg