Blad: Bulk log!

[Blad]

Seated overhead press

9x47,5
8x47,5
8x47,5

Front raises

10x14
10x14

Side raises

10x12
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

Daarna 35 min hardlopen, 9 km/h.

 

[Blad]

Ff een weekje ertussenuit geweest. Vandaag de volgende training neergezet:

Borst

Bench press

5x80
5x80
5x80

Incline dumbbell bench press

5x32
5x32
5x32

Flyes

5x24
5x24

Dips

5xbw+10kg
5xbw+10kg
5xbw+10kg

Pushdown

5x60
5x60
5x60
10x50

Hammer curls

5x18
5x18
5x18

Barbell curls wide grip(per kant)

5x7,5
5x7,5
5x7,5

Machine curls

5x50
5x50
5x50

Ging wel lekker, niet al te zwaar. Volgende week proberen:

bench 3x5x82,5
Flyes 2x5x26
Dips 3x5xbw+15kg
Pushdown 3x5x65
Barbell curls 3x5x8,75

 

[Blad]

Lat pulldown(front)

5x70
5x70
5x70

Chin ups

8xbw
7xbw

Bent over row

5x60
5x60
7x60

Dumbbell row

5x36
5x36
5x36

Dumbbell curls

5x16
5x16
5x16

Concentration curls

5x10
5x10
5x12
5x12

Close grip bench press

5x60
5x60
5x60
5x60

Skullcrushers, per kant

5x10
5x10
5x10

Pushdown(bar)

5x65
5x65
10x55

Ging wel lekker. Volgende week proberen:

Bent over row: 65kg,
Dumbbell row 38kg,
Dumbbell curls 18kg,
Concentration curls 12kg,
CGBP 62,5kg

 

[Blad]

Squat

10x60
8x90
5x100

Dummbell shoulder press

5x24
5x24
5x24

Barbell front raises, per kant

5x7,5
5x7,5
5x7,5

Side raises

5x12
5x12
5x12

Shrugs

5x46
5x46
5x46

Volgende week:

Misschien 4 setjes shoulder presses of 1 set military press erbij. Side raises 14 kg.

 

[Blad]

Bench press

5x85
5x85
5x85 Lekkerr

Incline dumbbell bench press

5x32
5x32
5x32

Flyes

5x26
5x26

Dips

5xbw+15kg
5xbw+15kg
5xbw+15kg

Pushdown

5x70
5x70
5x70
14x50

Hammer curls

5x20 PR
5x20 PR
5x20 PR

Barbell curls wide grip(per kant)

5x8,75
5x8,75
5x8,75

Machine curls

5x50
5x50

Ging lekker. Volgende week proberen:

bench press 3x5x86
Incline dumbbell bench press 3x5x34
Barbell curls 3x5x10

 

[Blad]

Lat pulldown(front)

5x70
5x70
5x70

Chin ups

8xbw
6xbw

Bent over row

5x70 PR
5x70 PR
5x70 PR

Dumbbell row

5x38
5x38
12x28

Dumbbell curls

5x18
5x18
5x18

Concentration curls

5x12
5x12
5x12

Close grip bench press

5x65 PR
5x65 PR
5x65 PR
5x65 PR

Skullcrushers, per kant en pushdown bar (om en om)

5x10
5x65
5x10
5x65
5x10

Volgende keer:

Lat pulldown: 3x5x75
BOR: 3x5x75
DUmbbell row: 2x5x40 12x30
CGBP: 4x5x67,5

 

[Blad]

Squat:

10x60
10x70
8x90
5x100

Leg press:

5x120
5x120
5x120

Leg curl:

5x45
5x45
5x45

Calf raise machine:

5x70
5x70
5x70

en wat buik.

 

[Blad]

Dummbell shoulder press

5x26
5x26
5x26
5x26

Military press

8x40

Barbell front raises, per kant

5x7,5
5x7,5
5x7,5

Side raises

5x14
5x14
5x14

Shrugs

5x46
5x46
5x46

Static holds

3x 90 kg

 

[Blad]

Lat pulldown(front)

5x75
5x75
5x75

Chin ups

8xbw
6xbw

Bent over row

5x72,5 PR
5x72,5 PR
5x72,5 PR

Dumbbell row

5x40
5x40
12x30

Dumbbell curls

5x18
5x18
5x18

Concentration curls

5x12
5x12
5x12

Hammer curls

5x18
5x18

 

[Blad]

Dummbell shoulder press

5x26
5x26
5x26

Military press

8x42,5
8x42,5

Barbell front raises, per kant

5x7,5
5x7,5
5x7,5

Side raises

5x14
5x14
5x14

Shrugs

5x46
5x46
5x46

CGBP

5x67,5 PR
5x67,5 PR
5x67,5 PR
5x67,5 PR

Skullcrushers, per kant

5x10
5x10
5x10

Dumbbell extentions

5x12
5x12
5x12

 

[Blad]

Full squat:

10x50
10x70
8x90
5x100
5x100

Deadlift:

10x50
8x90
5x110
5x130

en wat buik.

 

[Blad]

Lat pulldown(front)

5x77,5 PR
5x77,5 PR
5x77,5 PR

Chin ups

9xbw
6xbw

Bent over row

5x72,5
5x72,5
5x72,5

Dumbbell row

5x40
5x40
12x30

Dumbbell curls

5x18
5x18
5x18

Concentration curls

5x14

Hammer curls

5x18
5x18
5x18

 

[Blad]

Dummbell shoulder press

5x28 PR
5x28 PR
5x28 PR

Military press

7x45

Barbell front raises, per kant

5x7,5
5x7,5
5x7,5

Side raises

5x14
5x14
5x14

Barbell shrugs

5x100
5x100
5x100

CGBP

5x70 PR
5x70 PR
5x70 PR

Skullcrushers, per kant

5x10
5x10
5x10

Dumbbell extentions

5x12
5x12
5x12

Blij over de dumbbell shoulder press

 

[Blad]

Full squat:

10x50
10x70
8x90
5x100
5x100

Deadlift:

10x50
8x90
5x110
5x130

en wat buik.

 

[Blad]

Bench press

5x87,5
5x87,5
5x87,5

Incline dumbbell bench press

5x34
5x34
5x34

Flyes

5x26
5x26

Dips

5xbw+15kg
5xbw+15kg
5xbw+15kg

Pushdown

5x70
5x70
5x70
14x50

Hammer curls

5x20
5x20
5x20

Barbell curls wide grip(per kant)

5x8,75
5x8,75
5x8,75
5x8,75
5x8,75
4x8,75

 

[Blad]

Lat pulldown(front)

5x77,5
5x77,5
5x77,5

Chin ups

9xbw
6xbw

Bent over row

5x75 PR
5x75 PR
5x75 PR

Dumbbell row

5x40
5x40
12x30

Dumbbell curls

5x18
5x18
5x18

Concentration curls

5x12
5x12
5x12

Hammer curls

5x18
5x18
5x18

 

[henk3]

je liegt zijn geen prs whahahah jij liegen he ventje whahahahaha kk dus

 

[Blad]

Last van mijn benen, dus geen benen gedaan. Iets tegenaan gekomen, m'n rechterbeen is ook blauw. Volgende keer weer.

Dummbell shoulder press

5x28
5x28
5x28

Military press

7x45

Barbell front raises, per kant

5x7,5
5x7,5
5x7,5

Side raises

5x12
5x12
5x12

Barbell shrugs

5x90
5x90
5x90

nog wat kuiten.

 

[Blad]

Bench press

5x90 PR
5x90 PR
5x90 PR

Incline dumbbell bench press

5x36 PR
5x36 PR
5x36 PR

Flyes

5x26
5x26
5x26

Dips

5xbw+15kg
5xbw+15kg
4xbw+15kg

Pushdown

5x70
5x70
5x70
14x50

Hammer curls

5x20
5x20
5x20

Barbell curls wide grip(per kant)

5x10
5x10
5x10
21x5 (21-en)