Blad: Bulk log!

[Marvin17]

nette incline DB press hoor :O

 

[Blad]

Dumbbell bench press

5x36
5x36
5x36

Deadlift

5x110 zonder deadstops
5x120

Chin ups

8xbw
6xbw

Dumbbell row

5x36
5x36

Dips

10xbw
8xbw+15kg
10xbw

Daarna 45 min cardio op so'n step apparaat.

 

[Blad]

Dumbbell bench press

5x36
5x36
5x36

Deadlift

5x110 zonder deadstops
5x120

Lat pulldown

5x75
5x75
5x75

Bent over row

5x60
5x60

Dips

10xbw
8xbw+15kg
12xbw

Daarna 45 min cardio. Hardlopen, 9 km/h.

 

[Blad]

Incline dumbbell bench press

5x34
5x34
5x34

Lat pulldown

5x75
5x75
5x75

Bent over rows

5x60
5x60
5x60

Dumbbell shoulder press

5x26
5x26
6x26

Daarna HIIT, 15 min. Niet gesquat omdat het squatrek heel de tijd bezet was...

 

[Marvin17]

nette presses...
BOR kan wel hoger lijkt me? :$

 

[Blad]

Dumbbell bench press

5x36
5x36
5x36

Deadlift

5x110 zonder deadstops

Lat pulldown

5x75
5x75
5x75

Bent over row

5x60
5x60

Dips

10xbw
8xbw+15kg
12xbw

Daarna 40 min cardio. Hardlopen, 9 km/h.

 

[Blad]

Squat

5x105
5x105

Incline dumbbell bench press

5x34
5x34
5x34

Chin ups

8xbw
7xbw

Bent over rows

5x60
5x60
5x60

Dumbbell shoulder press

5x26
5x26
6x26

Daarna 50 min hardlopen, 9 km/h.

 

[Blad]

Dumbbell bench press

5x36
5x36
5x36

Lat pulldown

5x75
5x75
5x75

Dumbbell row

5x36
5x36
5x36

Dips

12xbw
12xbw
12xbw

Daarna 15 min HIIT.

 

[Blad]

Squat

5x105

Incline dumbbell bench press

5x34
5x34
5x34

Pull ups

8xbw
7xbw

Bent over rows

5x60
5x60

Dumbbell shoulder press

5x26
5x26
5x26

Daarna 45 min hardlopen, 9 km/h.

 

[Blad]

Dumbbell bench press

5x36
5x36
5x36

Deadlift

5x110 (zonder deadstops)

Lat pulldown

5x75
5x75
5x75

Barbell row

5x60
5x60
5x60

Dips

12xbw
12xbw
12xbw

Daarna 45 min cardio, 9 km/h.

 

[Blad]

Buiten in de regen 40 min hard gelopen

 

[Blad]

Incline dumbbell bench press

5x34
5x34
4x34

Chin ups

8xbw
7xbw

Bent over rows

5x60
5x60
5x60

Dumbbell shoulder press

5x26
5x26
5x26

Daarna 40 min hardlopen, 9 km/h.

 

[Blad]

Dumbbell bench press

5x36
5x36
5x36

Deadlift

5x110 (zonder deadstops)

Chin ups

8xbw
7xbw

Barbell row

5x60
5x60
5x60

Dips

12xbw
8xbw+15kg
12xbw

Daarna 15 min HIIT

 

[Blad]

Vanaf vandaag weer clean bulken. Heb een paar weken gecut, paar procentjes verloren en ga vanaf dit punt weer clean bulken met een split schema en wat hoger in herhalingen.

Rug

Deadlift

12x80
10x90
8x100

Static holds

2x90kg

Chin ups

8xbw

Lat pulldown (back)

12x65
10x70
8x75

Bent over row

12x40
10x45
8x50

Triceps:

CGB

12x40
10x50
8x55

Skullcrushers, per kant:

12x5
10x7,5
8x8,5

Pushdown:

12x50
10x55
8x60

De bor en de cgb kunnen volgende training iets zwaarder.

 

[Blad]

Squat

12x80
10x90
8x100

Dumbbell shoulder press

12x20
10x22
8x24

Front raises

12x8
10x10
8x12

Side raises

12x8
10x10
8x11

Shrugs

12x30
10x36
8x40

 

[X.]

Nice, die 8ste rep bij de squat wil me altijd net niet lukken

 

[Blad]

Incline dumbbell bench press

12x28
10x30
8x32

Barbell bench press

12x65
10x70
8x75

Flyes

12x16
10x18
8x20

Barbell curl(wide), per kant:

12x2,5
10x3,75
8x5

Hammer curls

12x12
10x14
8x16

Concentration curls

12x8
10x10
8x11

Incline dumbbell bench press ging echt net. Flyes en barbbell curls kunnen wel iets zwaarder.

 

[Blad]

Rug

Deadlift

12x80
10x90
8x100

Static holds

2x90kg

Chin ups

8xbw

Lat pulldown (back)

12x65
10x70
8x75

Bent over row

12x45
10x50
8x55

Triceps:

CGB

12x50
10x55
8x60

Skullcrushers, per kant:

12x5
10x7,5
8x10

Pushdown:

12x50
10x55
8x60

Volgende week deadlift , lat pulldown, bent over row, cgp met 2,5kg verhogen. Skullcrusher met 6,25 per kant beginnen.

 

[Blad]

Squat

12x82,5
10x92,5
7x102,5

Dumbbell shoulder press

12x20
10x22
8x24

Front raises

12x10
10x12
8x14

Side raises

12x9
10x10
8x11

Shrugs

12x32
10x36
8x40

 

[Blad]

Incline dumbbell bench press

12x28
10x30
8x32

Barbell bench press

12x67,5
9x72,5
6x77,5

Flyes

12x18
10x20
8x22

Barbell curl(wide), per kant:

12x3,75
10x5
8x6,25

Hammer curls

12x12
10x14
8x16

Concentration curls

12x8
10x10
8x11