Blad: Bulk log!

[Blad]

Vandaag Borst + Rug

Incline barbell bench press

10x65
10x65
8x65

Dumbbell bench press

10x28
10x28
9x28

Flyes

10x20
10x20

Lat pulldown (front)

10x65
10x60
8x60

Bent over row

10x50
10x50
10x50

Seated row

10x40
10x40

Daarna 50 min hardlopen op 9km/h.

 

[Blad]

Vandaag buik getraint en daarna 20 min HIIT. 30 sec 8km/h, 60 sec 18km/h.

 

[Blad]

Seated overhead press

10x45
10x45
10x45

Front raises

10x12
10x12

Side raises

10x10
10x10

Shrugs

10x38
10x38
10x38

CGBP

10x55
10x55
10x55

Dumbbell extansion

10x10
10x10
10x10

Hammer curls

10x14
10x14
10x14

Barbell curls, per kant

10x5
10x5
10x5

Daarna 30 min cardio, 9 km/h.

 

[Blad]

Barbell barbell bench press

10x70
10x70
10x70

Incline dumbbell bench press

10x26
10x26
10x26

Incline Flyes

10x20
10x20

Chin ups

8xbw
5xbw
5xbw

Bent over row

10x50
10x50
10x50

Seated row

10x45
10x45
10x45

Daarna 30 min cardio, 9km/h.

 

[Blad]

Vandaag Borst + Rug

Incline barbell bench press

10x65
10x65
10x65

Dumbbell bench press

10x28
10x28
10x28

Flyes

10x20
10x20

Lat pulldown (front)

10x60
10x60
10x60

Bent over row

10x50
10x50
10x50

Seated row

10x45
10x45

Daarna 45 min hardlopen op 9km/h.

 

[Blad]

Squat

10x70
10x80
10x90
Korte pauzes tussen sets door

Leg extentions

10x40
10x50

Leg curl

10x30
10x40
9x40

Daarna 35 min op de hometrainer.

 

[Blad]

Barbell barbell bench press

10x72,5
10x72,5
9x72,50

Incline dumbbell bench press

9x28
9x28
8x28

Incline Flyes

10x20
10x20

Chin ups

7xbw
6xbw
4xbw

Bent over row

10x50
10x50
10x50

Seated row

10x45
10x45
10x45

Daarna 30 min cardio op de loopband, 9km/k en 15 min gefietst.

 

[Blad]

Incline barbell bench press

10x65
10x65
9x65

Dumbbell bench press

10x28
10x28
10x28

Flyes

10x20
10x20

Lat pulldown (front)

10x60
10x60
10x60

Bent over row

10x50
10x50
10x50

Seated row

10x45
10x45

Daarna 30 min hardlopen op 9km/h.

 

[Blad]

Squat

10x70
10x80
10x90
Korte pauzes tussen sets door

Deadlift

10x100

Leg extentions

10x50
10x75

Leg curl

10x40
10x40

Daarna 40 min op de hometrainer.

 

[Blad]

Seated overhead press

10x45
10x45
10x45

Front raises

10x14
10x14

Side raises

10x10
10x10

Shrugs

10x38
10x38
10x38

CGBP

10x55
10x55
10x55

Dumbbell extansion

10x10
10x10
10x10

Hammer curls

10x16
10x16
10x16

Barbell curls, per kant

10x5,5
10x5,5
10x5,5

Daarna 20 min hardlopen, 9 km/h en 20 min fietsen.

 

[Blad]

Barbell barbell bench press

10x72,5
10x72,5
10x72,5

Incline dumbbell bench press

10x28
10x28
9x28

Incline Flyes

10x20
10x20

Chin ups

8xbw
6xbw
5xbw

Dumbbell row

10x28
10x28
10x28

Seated row

10x45
10x45
10x45

Daarna 20 min HIIT op de hometrainer.

 

[Blad]

Incline barbell bench press

10x65
9x65
9x65

Dumbbell bench press

10x28
10x28
10x28

Flyes

10x20
10x20

Lat pulldown (front)

10x60
10x60
10x60

Bent over row

10x50
10x50
10x50

Seated row

10x45
10x45

Daarna 15 min HIIT op de hometrainer.

 

[Blad]

Seated overhead press

10x47,5
10x47,5
9x45

Front raises

10x14
10x14

Side raises

10x12
10x12

Shrugs

10x40
10x40

CGBP

10x55
10x55
10x55

Dumbbell extansion

10x10
10x10
10x10

Hammer curls

10x16
10x16
10x16

Barbell curls, per kant

10x6,25
10x6,25
10x6,25

Daarna 40 min hardlopen, 9 km/h.

 

[Blad]

Barbell barbell bench press

10x72,5
10x72,5
10x72,5

Incline dumbbell bench press

10x28
10x28
10x28

Incline Flyes

10x20
10x20

Chin ups

9xbw
6xbw
4xbw

Dumbbell row

10x28
10x28
10x28

Seated row

10x45
10x45
10x45

Daarna 20 min HIIT op de hometrainer.

 

[Blad]

Incline barbell bench press

10x65
10x65
9x65

Dumbbell bench press

10x28
10x28
10x28

Flyes

10x20
10x20

Lat pulldown (front)

10x60
10x60
10x60

Bent over row

10x55
10x55
10x55

Seated row

10x50
10x50

Daarna 30 min hardlopen, 9 km/h.

 

[Blad]

Squat

10x70
10x80
10x90
Korte pauzes tussen sets door

Deadlift

10x90
10x115

Daarna 30 min hardlopen, 9,5 km/h.

 

[Blad]

Seated overhead press

10x47,5
10x47,5
10x47,5

Front raises

10x14
10x14

Side raises

10x12
10x12

Shrugs

10x40
10x40

CGBP

10x55
10x55
10x55

Dumbbell extansion

10x10
10x10
10x10

Hammer curls

10x16
10x16
10x16

Barbell curls, per kant

10x7,5
10x7,5
8x7,5

Daarna 45 min hardlopen, 9 km/h.

 

[Stephen Graham]

Mooi overzichtelijk log. Waarom bij de ene oefening drie sets en bij de andere maar two?

 

[Blad]

Ik ben wat meer op gevoel gaan trainen. Als ik voel dat een bepaalde spier al lekker getraind/vol aanvoelt doe ik soms geen extra setjes meer. Wat ik voorheen wel zou doen, bevalt me wel goed.

Barbell barbell bench press

10x75
9x75
7x75

Incline dumbbell bench press

10x28
9x28
9x28

Incline Flyes

10x20
10x20

Chin ups

9xbw
6xbw
4xbw

Dumbbell row

10x30
10x30
10x30

Seated row

10x50
10x50

Daarna 35 min hardlopen, 9 km/h.

 

[Blad]

Incline barbell bench press

10x65
10x65
10x65

Dumbbell bench press

10x28
10x28
10x28

Flyes

10x20
10x20

Lat pulldown (front)

10x60
10x60
10x60

Bent over row

10x55
10x55
10x55

Seated row

10x50
10x50

Daarna 45 min hardlopen, 9 km/h.