Zoekresultaten

vandaag swissball hamstring curl one leg 3x15xbw hack squat tippy toe 3x8x150kg hip extensions 3x10xbw + 36kg sissy squats 13xbw 2x12xbw bench press paused 3x5x72,5kg chest supported side raise 2x12x4lvl tricep pushdown long ropes 3x12x10kg supported bicep curl 3x10xlvl 6

gisteren na druk weekend en 10k run de dag ervoor incline db press 3x6x40kg seated row 7x70kg per kant 3x10x60kg per kant incline machine press 2x12x30kg per kant 10x30kg per kant flat db flyes 2x12x18kg 10x18kg side raise seated 8x14kg 2x10x12kg

vorige week festival gehad! lekker dagje getraind daar, vergeten te loggen 5x85kg bench 3x10 pullups 3sets leg extension ss legcurls 3 sets legpress side raise bicep tricep dan 3x8x38kg incline db press flatpress plate loaded 3x8x35kg per kant legpress one leg 4x8x10kg totaal leg extension...

gisteren fullbody, na 13 uur lang werken, zo op ma 2 uur slaap. Niet ideaal incline db press 2x8x36kg 12x36kg pr wel dit leg extensions 5x8x110kg incline machine press 2x12x30kg lyging legcurl 3x10x17,5kg per kant seated row machine 7x70kg beide kanten 2x6x60kg beide kanten side raise...

zaterdag extra bench small grip 1x95kg 3x3x80kg lpd one arm 7x15lvl 5x15lvl wide grip pullups 3x8xbw cable flyes 3sets x lvl 5, 9,7,7

legcurls zittend paused 4x6x80kg abductor machine 3x12x82,5kg leg extension 110kg + 2,5kg 8,8,8,7 legpress tippy toe 2x10xleeg unilateraal 2x5x150kg bilateraal legpress wide stance 2x12x160kg legcurls liggend 3x10x15kg per kant glute bridge 150kg x 10,8,8 dropset 6x120kg 20x80kg iso hold...

gisteren paused wide grip bench 2x92,5kg 3x5x75kg latpulls lumbar 3x10x1blokje over smith machine incline press 3x10x80kg t bar row supported 3x10x62,5kg side raise incline parralel aan grond 3x13x7 supported chest row 3x12x60kg beide kanten side raise incline prone 17x8kg 15x8kg cable...

RDL 10x115kg 8x120kg Latpulldown supinated 10xlvl 14 9xlvl 14 8xlvl 14 wide grip pullups 2x8xbw one leg swissball legcurl 3x15xper been straight arm latpulldown 2x12x10lvl hip extension 12x36kg 11x36kg 9x36kg rear delt db row 3x10x30kg per kant facepulls long rope 2x12xlvl 14 supported...

training wat opgeschoven, 1 dag minder rust legpress plate loaded quad focus 2x8x225kg aan plates heerlijk incline db press 2x6x40kg 7x40kg bench press paused 3x6x72,5kg hack sq no lockout, constant tension 3x12x50kg leg extension paused 5x8x80kg + 2,5 incline chest press 30kg each side...

gisteren 6km run 32 min vandaag incline db press 3x6x40kg bewoog easy legpress quadfoccused 8x225kg 6x225kg 6x200kg 7f leg extension 4x8x102,5 +2,5 machine incline 6x40kg per kant 5x40kg per kant 6x35kg per kant adductor machine 2x15x125+10kg DB flyes flat 15x14kg 15x16kg 10x18kg hack...

rdl 2x5x110kg rpe nik iets teveel gepushed op hack sq gisteren, gewoon beetje rdl'en was het doel. hamstring curl seated 2x10x87,5kg 7x87,5kg seated rows 3x10x60kg per kant glute drive machine 10x140kg 2x8x140kg 11x80kg dropset lying legcurl single leg 2x10x15kg per kant high to low row...

hack squat watson 10x180kg dik pr wel 3x8x160kg bench press paused 3x5x80kg cable sternal press 2x12x11lvl + 1 11x11lvl +1 10xlvl1 +1 sternal cable fly seated lvl 5 x 12,11,11 bulgarian split sq 2x6x30kg hack sq calves 4x10x80kg side ways lying supprt db raise 10x8 9x8 11x6 10x6 side...

zaterdag hack squat cybex paused 3x8x80kg phoww was werken seated legcurl 87,5kg x 8,8,8,7 leg extension paused 3x8x80kg paused adductor machine 13xlvl 125 +10 12xlvl 125 +10 11xlvl 125 + 10 calve raise seated 4x10xl50kg one arm side raise supprt + cuff 12,10,9 x 3 blokkies rear delt fly...

scherp man! moest 225 aan schijven zijn, was 215! is eind mei! gaat wel lukken, belangrijkste is fit blijven vrijdag; bench press paused 3x5x77,5kg rpe 4/5 ofzo latfocuss lumbar pull 10x15kg 9x15kg 9x15kg cable press sternal supported 3x12xlvl 11 upperback focus lpd ( lean back) lvl 11x...

legpress plate loaded, quad focus 6x215 aan schijven, verkeerd geladen 6x225 aan schijven RDL beltess ( heel licht deze, belastbaarheid behouden, maar icm met halve marathon prep moet ik met deze ff kalm doen) 2x8x105kg AB crunch machine 3x12x straight / sides leg extensions 3x8x110kg + 5...

legpress quad focus 2x6x220kg 8x220kg hamstring curls seated 3x10x80kg + 5 Leg extensions 100 + 5x7 80kg + 5 x 8,7 1 dropsetje til death adductor machine 125kg + 10kg x 12,12,13 hack squat cybex constant tension 2x10x42kg aan schijven calve raise zittend 3x10x40kg side raises incline 10kg...

vannochtend bench 1x92,5kg 3x5x75kg long paused incline smith machine press 2x80kg latpulls lumbar 3x10x40kg upperback lpd lean back 5x90kg 70kg x 9,8,8 t-bar supported 2x10x60kg press arounds 2x12x17,5kg

do 5k run 26min

woensdag; ( andere gym LPD mag grip 3x8-10 rpe 9 Incline db press 9x38kg 8x38kg 8x38kg Seated low to high row 35kg per kant staand 3sets x fail + 5 sec hold Pullover machine 2x8x35kg Straight arm pulldown 2x8-12 High incline press 45kg 3x8-10 Tricep touwtje bicep curl side raise

hack squats 2x10x170kg rdl 3x8x100kg bulgarian split sq 2x8x28kg 10x28kg hip extension 3x10x32kg calve raise 5x6x80kg hanging ab raise supported 3x15xbw cossack squats bw 2x12xbw