Fitness Seller

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  1. jellejelle9

    Jelle meer spiercelle

    ZV de Zaan
  2. jellejelle9

    Jelle meer spiercelle

    Elke dag sporten is zwaar. Herstel wel echt belachelijk snel qua conditie. Kracht weer even rustig opbouwen om overtrainen te voorkomen. OHP 8 x 10, 20 2 x 5 x 30 kg 8 x 30 kg Deadlift 8 x 50 6 x 60 kg :pizza::pizza:
  3. jellejelle9

    Jelle meer spiercelle

    afgelopen 2 maanden helemaal niet meer gesport. Tentamens in bangkok en reizen door vietnam! Gisteren eerste training weer gedaan, dit weekend eerste toernooi en dan weer vol er tegenaan! Bench Press 10 x 30, 40, 50 2 x 5 x 60 kg 8 x 60 kg Bent over Row 10 x 30 2 x 8 x 40 kg Squat 8 x 30, 40...
  4. jellejelle9

    Jelle meer spiercelle

    Pull: Cable pull-ins 2 x 15-20 15 x 15 kg Pull-ups 4 x max 8x 7x 2 x 6 One arm dumbbell row 4 x 10-12 10 x 10, 15, 20 3 x 10 x 22,5 kg 12 x 22,5 kg Reverse dumbbell fly 3 x 12-15 3 x 15 kg Superset One arm cable pulldown 3 x 10-12 3 x 12 x 20 kg Alternating dumbbell curl 3 x 8-10 10 x 12,5...
  5. jellejelle9

    Jelle meer spiercelle

    Push: Dumbbell bench press 4 x 10-12 (90s) 10 x 10, 15, 20 4 x 12 x 20 kg Single arm shoulder press 4 x 10-12 (90s) 10 x 5 4 x 12 x 12,5 kg Incline dumbbell fly 3 x 12-15 3 x 15 x 10 kg Cable triceps pushdown 4 x 12-15 3 x 15 x 20 kg 14 x 20 kg Superset Face-pulls 4 sets 4 x 15 x 20 kg
  6. jellejelle9

    Jelle meer spiercelle

    Pull: Cable pull-ins 2 x 15-20 20 x 10 kg 15 x 15 kg Pull-ups 4 x max 8x 3 x 6 One arm dumbbell row 4 x 10-12 10 x 10, 15, 20 4 x 12 x 20 kg Alternating dumbbell curl 3 x 8-10 10 x 12,5 kg 9 x 12,5 kg 8 x 12,5 kg 12 x 7,5 kg
  7. jellejelle9

    Jelle meer spiercelle

    Push: Dumbbell bench press 4 x 10-12 (90s) 10 x 10, 15, 20 2 x 12 x 20 kg 2 x 10 x 20 kg Single arm shoulder press 4 x 10-12 (90s) 10 x 5, 4 x 12 x 10 kg Incline dumbbell fly 3 x 12-15 3 x 15 x 10 kg Cable triceps pushdown 4 x 12-15 3 x 15 x 20 kg 14 x 20 kg Superset Face-pulls 4 sets 4 x 15...
  8. jellejelle9

    Jelle meer spiercelle

    Pull: Cable pull-ins 2 x 15-20 20 x 10 kg 15 x 15 kg Pull-ups 4 x max 4 x 6 One arm dumbbell row 4 x 10-12 10 x 10, 15 10 x 20 kg 2 x 12 x 20 kg Reverse dumbbell fly 3 x 12-15 3 x 15 kg Superset One arm cable pulldown 3 x 10-12 3 x 12 x 20 kg Alternating dumbbell curl 3 x 8-10 3 x 8 x 12,5 kg
  9. jellejelle9

    Jelle meer spiercelle

    Push: Dumbbell bench press 4 x 10-12 (90s) 10 x 10, 15 4 x 12 x 20 kg Single arm shoulder press 4 x 10-12 (90s) 10 x 5, 4 x 12 x 10 kg Incline dumbbell fly 3 x 12-15 3 x 15 x 10 kg Cable triceps pushdown 4 x 12-15 3 x 15 x 20 kg 14 x 20 kg Superset Face-pulls 4 sets 4 x 15 x 20 kg Flexibility
  10. jellejelle9

    Jelle meer spiercelle

    Het is wat t is, alternatief is er helaas niet ;(. Ik mis normale pull-bars en barbells wel oprecht hahah.
  11. jellejelle9

    Jelle meer spiercelle

    Ziek geweest en gereisd dus week niet getraind Pull: Cable pull-ins 2 x 15-20 20 x 10 kg 15 x 15 kg Pull-ups 4 x max 8 x 3 x 6 One arm dumbbell row 4 x 10-12 10 x 10, 15 2 x 12 x 20 kg 10 x 20 kg Reverse dumbbell fly 3 x 12-15 15 x 5 kg Superset One arm cable pulldown 3 x 10-12 12 x 20 kg...
  12. jellejelle9

    Jelle meer spiercelle

    Push: Dumbbell bench press 4 x 10-12 (90s) 10 x 10, 15, 20 2 x 12 x 22,5 kg 11 x 22,5 kg 10 x 22,5 kg Single arm shoulder press 4 x 10-12 (90s) 10 x 5, 10 4 x 12 x 12,5 kg Pizza got delivered
  13. jellejelle9

    Jelle meer spiercelle

    Pull: Cable pull-ins 2 x 15-20 20 x 10 kg 15 x 15 kg Pull-ups 4 x max 10 x 7 x 2 x 6 One arm dumbbell row 4 x 10-12 10 x 10, 15 2 x 12 x 17,5 kg (thought I was using 20's) 2 x 12 x 20 kg Watching good for. Reverse dumbbell fly 3 x 12-15 3 x 15 x 7,5 kg Superset One arm cable pulldown 3 x...
  14. jellejelle9

    Jelle meer spiercelle

    Push: Dumbbell bench press 4 x 10-12 10 x 10, 15 4 x 12 x 20 kg Single arm shoulder press 4 x 10-12 10 x 7,5 4 x 12 x 12,5 kg Incline dumbbell fly 3 x 12-15 3 x 15 x 10 kg Cable triceps pushdown 4 x 12-15 4 x 15 x 20 kg Superset Face-pulls 4 sets same weight ^ 4 x 15 x 20 kg Laying leg...
  15. jellejelle9

    Jelle meer spiercelle

    Pull: Cable pull-ins 2 x 15-20 12 x 15 kg 20 x 10 kg Pull-ups 4 x max 8 x 3 x 6 One arm dumbbell row 4 x 10-12 8 x 10, 15 3 x 12 x 20 kg 11 x 20 kg Reverse dumbbell fly 3 x 12-15 3 x 15 x 5 kg Superset no rest Alternating dumbbell curl 3 x 8-10 3 x 10 x 10 kg Helemaal kapot, alles in een...
  16. jellejelle9

    Jelle meer spiercelle

    Dumbbells gaan tot 25 kg. Elke training ga ik een extra rep proberen. Dus volgende keer 4 x 11. Etc Meningen of ideeen?
  17. jellejelle9

    Jelle meer spiercelle

    Push: Dumbbell bench press 4 x 8 - 10 8 x 10, 15, 20 4 x 10 x 25 kg Standing single arm dumbbell shoulder press 4 x 10-12 10 x 7,5 kg 4 x 12 x 12,5 kg Incline Dumbbell fly 3 x 12 - 15 15 x 12,5 kg 2 x 12x 12,5 kg Cable triceps pushdown 4 x 12 - 15 4 x 15 x 20 kg Superset face-pulls 4 sets...
  18. jellejelle9

    Jelle meer spiercelle

    Pull: Cable lat pull-in 2 x 15-20 2 x 20 x 10 kg Pull- ups 4 x max 8x 7x 2 x 6 One arm dumbbell row 4 x 8 - 10 8 x 15 kg 8 x 20 kg 2 x 10 x 25 kg 9 x 25 kg 8 x 25 kg Reverse dumbbell fly 3 x 10 - 12 3 x 10 x 10 kg One arm cable pulldown 3 x 10 - 12 3 x 12 x 20 kg Alternating dumbbell curl 3...
  19. jellejelle9

    Jelle meer spiercelle

    Gisteren gezwommen Push: Dumbbell bench press 4 x 8 - 10 8 x 10, 15, 20 2 x 10 x 25 kg 2 x 8 x 25 kg Standing single arm dumbbell shoulder press 4 x 10-12 10 x 7,5 kg 12 x 12,5 kg 3 x 10 x 12,5 kg Incline Dumbbell fly 3 x 12 - 15 3 x 12 x 12,5 kg Cable triceps pushdown 4 x 12 - 15 15 x 20 kg...
  20. jellejelle9

    Jelle meer spiercelle

    Pull: Cable lat pull-in 2 x 15-20 2 x 20 x 10 kg Pull- ups 4 x max 7x 3 x 6 One arm dumbbell row 4 x 8 - 10 8 x 10 kg 8 x 15 kg 4 x 10 x 22,5 kg Reverse dumbbell fly 3 x 10 - 12 3 x 12 x 7,5 kg Superset One arm cable pulldown 3 x 10 - 12 3 x 12 x 15 kg Die voelt lekker! hou ik erin...
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