Blad: Bulk log!

[Blad]

Rug

Deadlift

12x82,5
10x92,5
8x102,5 (1 keer dood moeten leggen)

Static holds

2x90kg

Chin ups

9xbw

Lat pulldown (back)

12x67,5
10x72,5
8x77,5

Bent over row

12x47,5
10x52,5
8x57,5

Triceps:

CGB

12x52,5
10x57,5
8x62,5 PR

Skullcrushers, per kant:

12x6,25
10x8,75
8x10

Pushdown:

12x50
10x55
8x60

Volgende week deadlift gewoon weer met 2,5 omhoog. Lat pulldown BOR en CGB ook proberen.

 

[Blad]

Squat

12x82,5
10x92,5
8x102,5

Dumbbell shoulder press

12x20
10x22
8x24

Front raises

12x10
10x12
8x14

Side raises

12x9
10x10
8x11

Shrugs

12x36
10x38
8x40

 

[Blad]

Incline dumbbell bench press

12x28
10x30
8x32

Barbell bench press

12x67,5
10x72,5
7x77,5

Flyes

12x18
10x20
8x22

Barbell curl(wide), per kant:

12x5
10x6,25
8x7,5

Hammer curls

12x12
10x14
8x16

Concentration curls

12x8
10x10
8x12

 

[Lennart010]

Goeie Flyes

 

[Blad]

Rug

Deadlift

12x85
10x95 (2 deadstops)
8x105 (4 deadstops ofzo)
2x130 (deadstop)

Static holds

2x90kg

Chin ups

9xbw

Lat pulldown (back)

12x70
10x75
8x80 PR

Bent over row

12x50
10x55
8x60

Triceps:

CGB

12x55
10x60
8x65 PR

Skullcrushers, per kant:

12x6,25
10x8,75
8x10

Pushdown:

12x50
10x55
8x60

 

[Blad]

Squat

12x82,5
10x92,5
8x102,5

Dumbbell shoulder press

12x20
10x22
7x24 Wtf, wilde echt niet

Front raises

12x10
10x12
8x14

Side raises

12x10
10x11
8x12 PR

Shrugs

12x36
10x38
8x40

 

[Anoniem_1989_9]

Sterke squats hier

 

[Blad]

Incline dumbbell bench press

12x28
10x30
8x32

Barbell bench press

12x67,5
6x72,5 En nog een paar. Vroeg iemand om te spotten, ging gelijk meehelpen toen het iets zwaarder ging
5x77,5 Same

Flyes

12x18
10x20
8x22

Barbell curl(wide), per kant:

12x6,25
10x7,5
7x8,75

Hammer curls

12x12
10x14
8x16

Concentration curls

12x8
10x10
8x12

 

[Blad]

Rug

Deadlift

12x100
10x110
8x120 PR in reps

Chin ups

7xbw

Lat pulldown (back)

12x70
10x75
8x80

Bent over row

12x50
10x55
8x60

Triceps:

CGB

12x56
10x61
8x66 PR

Skullcrushers, per kant:

12x6,25
10x8,75
8x10

Pushdown:

12x50
10x55
8x60

 

[Blad]

Squat

12x82,5
10x92,5
8x102,5

Dumbbell shoulder press

12x20
10x22
8x24

Front raises

12x10
10x12
8x14

Side raises

12x10
10x11
8x12

Shrugs

12x38
10x40
8x42 PR

 

[Blad]

Incline dumbbell bench press

12x28
10x30
8x32

Barbell bench press

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

Flyes

12x20
10x22
8x24 PR

Barbell curl(wide), per kant:

12x6,25
10x7,5
8x8,75

Hammer curls

12x12
10x14
8x16

Concentration curls

12x8
10x10

 

[Blad]

Rug

Deadlift

12x102,5
10x112,5
7x122,5

Chin ups

7xbw

Lat pulldown (back)

12x70
10x75
8x80

Bent over row

12x50
10x55
8x60

Triceps:

CGB

12x56
10x61
8x66

Skullcrushers, per kant:

12x6,25
10x8,75
8x10

 

[Blad]

Squat

12x82,5
10x92,5
8x102,5

Dumbbell shoulder press

12x20
10x22
8x24

Front raises

12x10
10x12
8x14

Side raises

12x10
10x11
8x12

Shrugs

12x40
10x42
8x44 PR

 

[Blad]

Incline dumbbell bench press

12x28
10x30
9x32 PR in reps

Barbell bench press

12x67,5
10x72,5
7x77,5

Flyes

12x20
10x22
8x24

Barbell curl(wide), per kant:

12x6,25
10x8
8x9,25

Hammer curls

12x14
10x16
6x18 PR

Concentration curls

12x8
10x10

Training voelde lekker.

 

[Blad]

Rug

Deadlift

12x102,5
8x122,5

Chin ups

8xbw

Lat pulldown (back)

12x70
10x75
8x80

Bent over row

12x50
10x55
8x60

Triceps:

CGB

12x56
10x61
8x66

Skullcrushers, per kant:

12x6,25
10x8,75
8x10

Pushdown

12x50
10x55
8x60
10x40

 

[Blad]

Squat

12x82,5
10x92,5
8x102,5

Dumbbell shoulder press

12x20
10x22
9x24

Front raises

12x10
10x12
8x14

Side raises

12x10
10x11
8x12
10x7

Shrugs

12x40
10x42
8x44
12x34

 

[dumba]

Ik zie dat je flink vooruit gaat. Top!

 

[Blad]

Voelde me een beetje slapjes, toch nog een redelijke training, maar had meer gehoopt.

Incline dumbbell bench press

12x28
10x30
8x32

Barbell bench press

12x67,5
10x72,5
7x77,5

Flyes

12x20
10x22
8x24

Barbell curl(wide), per kant:

12x6,75
10x8,75
8x9,25

Hammer curls

12x14
10x16


Barbell curls 21-en, 5 per kant.

 

[Blad]

Vandaag begonnen met een cut.


Seated overhead press

10x40
10x40
10x40

Front raises

10x12
10x12

Side raises

10x10
10x10

Shrugs

10x38
10x38
10x38

CGBP

10x50
10x50
10x50

Dumbbell extansion

10x10
10x10
10x10

Hammer curls

10x14
10x14
10x14

Barbell curls, per kant

10x5
10x5
10x5

Daarna 45 min cardio, 9 km/h.

 

[Blad]

Ik ga nu ong 6 weken cutten, hangt er vanaf hoe het gaat, met dit voedingsschema:

Iemand misschien tips?