Recente inhoud door YoloMcSwaggins

Chest day Bench Press 60 x 10 x 2 80 x 5 100 x 5 90 x 5 90 x 5 100 x 5 Incline DB Press 36 x 10 x 5 Dips 10 x 3 Flat DB Press 28 x 10 x 3 Assistance dringend deload nodig. Pretty damn weak

Leg day Squats 60 x 10 90 x 10 120 x 5 140 x 5 160 x 3 180 x 1 195 x 1 PR Weighted Barbel Lunges 60 x 15 x 3 Curls for the pretty girls & Leg assistance

Shoulder day Military Press 40 x 10 50 x 8 60 x 5 65 x 5 70 x 5 75 x 2 Failed 72,5 x 3 PR DB Shoulder Press 30 x 10 32 x 10 36 x 8 PR Klokov Press 40 x 10 50 x 6 60 x 3 62,5 x 3 PR Barbel Shrugs 100 x 10 x 2 100 x 8 Assistance

Back day Deadlift 100 x 10 120 x 8 140 x 5 160 x 3 180 x 1 190 x 5 PR DB Rows 36 x 10 x 3 38,5 x 8 39,5 x 8 Assistance

Chest day Bench Press 60 x 10 x 2 80 x 8 90 x 3 100 x 5 105 x 3 PR 90 x 5 x 2 Incline DB Press 36 x 10 x 3 38,5 x 8 Dips 10 x 4 Flat DB Press 28 x 10 30 x 10 30 x 8 Assistance

Back day Deadlift 90 x 10 90 x 10 100 x 10 130 x 6 140 x 5 160 x 5 180 x 5 PR DB Row 36 x 10 x 2 36 x 8 x 3 Klokov Press 40 x 10 50 x 10 55 x 8 60 x 6 PR Back & Biceps assistance

Whatever day Squats 60 x 10 100 x 5 120 x 5 140 x 5 160 x 5 180 x 3 PR 192,5 x 1 PR Bench Press 60 x 10 80 x 5 85 x 5 100 x 5 PR 112,5 x 1 PR 115 x 1 PR Incline DB Press 36 x 10 38,5 x 10 39,5 x 10 PR Dips 20, 15 , 13 wide & slow Assistance

leuke squats

Chest day (21/01/2014) Bench Press 60 x 10 60 x 10 80 x 3 90 x 5 90 x 5 95 x 5 100 x 3 Incline DB Press 36 x 10 38,5 x 10 39,5 x 10 32 x 10 Dips 4 x 10 slow Flat DB Press 28 x 10 30 x 10 x 2 Assistance

Back day (20/01/2014) Deadlift 100 x 8 100 x 8 120 x 5 140 x 5 160 x 5 180 x 3 190 x 3 200 x 1 150 x 5 DB Row 36 x 10 x 4 39,5 x 8 Assistance Lat pulldown, Cable rows, Bicep curls, etc.