XXL Nutrition

Bouwfase na WBC ‘22

Bezoekers in dit topic

Oldie Chest Shoulders
Friday, 23 February 2024 at 17:25
Workout Notes: BigGym
Workout Notes: FST 7 & Meadows Style

Free Weight Presses
Notes: Laatste set viel me mee. Dus omhoog dat gewicht.
Set 1: 40 kg × 12 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 120 kg × 8 @ 8,5
Set 4: 120 kg × 8 @ 9
Set 5: 140 kg × 8 @ 9

Machine Press
Set 1: 66 kg × 8 [Warm-up]
Set 2: 79 kg × 8 @ 9
Set 3: 93 kg × 8 @ 9,5
Set 4: 93 kg × 7 @ 10

Pec Deck (Machine)
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Notes: Deze kan naar 115 kg
Set 1: 86 kg × 12
Set 2: 86 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12
Set 5: 100 kg × 12
Set 6: 100 kg × 12
Set 7: 100 kg × 12

Shoulder Press (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 40 kg × 8
Set 3: 60 kg × 8 @ 8
Set 4: 80 kg × 8 @ 9
Set 5: 80 kg × 8 @ 10

Reverse Fly (Machine)
Set 1: 52 kg × 15
Set 2: 59 kg × 15
Set 3: 59 kg × 15
Set 4: 59 kg × 15 @ 9

Lateral Raise (Machine)
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 32 kg × 12
Set 2: 32 kg × 12
Set 3: 32 kg × 12
Set 4: 32 kg × 12
Set 5: 32 kg × 12 @ 9
Set 6: 32 kg × 12 @ 10
Set 7: 32 kg × 12 @ 10

Algemeen gevoel: zalige training en weer eens andere gym en dus andere machines en net even ander gevoel.
 
Evening Workout
Monday, 26 February 2024 at 20:20
Workout Notes: BodyFit Den Helder
Workout Notes: FST 7 & Meadows Style

Shoulder Press (Machine)
Set 1: 30 kg × 20
Set 2: 40 kg × 10
Set 3: 55 kg × 12
Set 4: 65 kg × 12
Set 5: 75 kg × 12 @ 9,5

Reverse Fly (Machine)
Set 1: 45 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15
Set 4: 55 kg × 15 @ 9,5

Lateral Raise (Machine)
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12
Set 5: 35 kg × 12 @ 8,5
Set 6: 35 kg × 12 @ 9
Set 7: 35 kg × 12 @ 9,5

Algemeen gevoel: beetje korte training omdat de coachingsgesprekken wat langer duurde.
Wel ff lekker die delta aangepakt.
 
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Pull Oldie
Tuesday, 27 February 2024 at 19:40
Workout Notes: Bodyfit Den Helder
Workout Notes: FST 7 & Meadows Style

Lat Pulldown (Cable)
Set 1: 50 kg × 12 [Warm-up]
Set 2: 75 kg × 8 [Warm-up]
Set 3: 90 kg × 7 @ 8
Set 4: 90 kg × 8 @ 8,5
Set 5: 90 kg × 90 @ 9

Seated Row (Cable)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 100 kg × 8
Set 3: 100 kg × 8 @ 8,5
Set 4: 115 kg × 8 @ 9,5

Bent Over Row (Barbell)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 100 kg × 8 @ 8,5
Set 3: 100 kg × 8 @ 9
Set 4: 100 kg × 8 @ 9,5

T Bar Row
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 10 @ 9
Set 4: 30 kg × 12 @ 8
Set 5: 30 kg × 12 @ 9
Set 6: 30 kg × 10 @ 10
Set 7: 30 kg × 10 @ 10

Bicep Curl (Machine)
Set 1: 25 kg × 10 [Warm-up]
Set 2: 30 kg × 10
Set 3: 30 kg × 10 @ 9
Set 4: 30 kg × 10 @ 10

Hammer Curl (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Cycling (Indoor)
Set 1: 21 km | 0:10

Even bij Jannes een nieuw plan gemaakt. Bestaande uit hoge, midden en lage dagen.
Toevoegen van HIIT na de krachttraining.
Gebruik 250mg Test E en 200mg Mast E ma/do 6IU GH ma/wo/vr
 
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Evening Workout
Thursday, 29 February 2024 at 19:03
Workout Notes: Gym One Den Helder
Workout Notes: FST 7 & Meadows Style

Bicep Curl (Machine)
Set 1: 23 kg × 12 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 45 kg × 9
Set 4: 45 kg × 10 @ 8,5
Set 5: 50 kg × 9 @ 9,5
Set 6: 50 kg × 10 @ 10

Concentration Curl (Dumbbell)
Set 1: 10 kg × 10
Set 2: 10 kg × 10 @ 8,5
Set 3: 12 kg × 10 @ 9
Set 4: 12 kg × 10 @ 9,5

Bicep Curl (Barbell)
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 10 @ 9
Set 5: 30 kg × 11 @ 9,5
Set 6: 30 kg × 10 @ 10 [Failure]
Set 7: 30 kg × 9 @ 10 [Failure]

Triceps Extension (Machine)
Set 1: 45 kg × 10 [Warm-up]
Set 2: 59 kg × 15
Set 3: 59 kg × 15
Set 4: 63 kg × 12 @ 9
Set 5: 63 kg × 12 @ 10

Triceps Extension (Cable)
Set 1: 18 kg × 15
Set 2: 23 kg × 12 @ 8,5
Set 3: 23 kg × 12 @ 9,5
Set 4: 27 kg × 11 @ 10

Skullcrusher (Barbell)
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 11 @ 9
Set 5: 25 kg × 12 @ 9,5
Set 6: 25 kg × 12 @ 9,5
Set 7: 25 kg × 11 @ 10

Algemeen gevoel: Super arm training een heerlijke pomp en alles lekker strak in het velletje.
 
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Oldie Chest Shoulders
Friday, 1 March 2024 at 18:18

Free Weight Presses
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 8 [Warm-up]
Set 3: 120 kg × 8 @ 8,5
Set 4: 150 kg × 8 @ 9,5
Set 5: 150 kg × 7 @ 10

Incline Press Machine Free Weight
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 10
Set 3: 100 kg × 8 @ 9
Set 4: 100 kg × 9 @ 10

Hex Presses
Set 1: 20 kg × 10
Set 2: 20 kg × 10 @ 8,5
Set 3: 24 kg × 11 @ 9
Set 4: 24 kg × 10 @ 9,5

Cable Crossover
FST 7 oefening. 30 seconde rust tussen de sets.
Set 1: 23 kg × 12
Set 2: 27 kg × 12
Set 3: 27 kg × 12 @ 9
Set 4: 27 kg × 10 @ 10 [Failure]
Set 5: 23 kg × 11 @ 9
Set 6: 23 kg × 12 @ 9
Set 7: 23 kg × 11 @ 10 [Failure]

Crunch (Machine)
Set 1: 45 kg × 25
Set 2: 45 kg × 30
Set 3: 45 kg × 35 @ 9
Set 4: 45 kg × 40 @ 9
 
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Pull Oldie
Thursday, 7 March 2024 at 18:56
Workout Notes: Theo Koomen. Old school (30+ jaren oud) Techno gym
Met Quinten getraind zodat hij begrijpt hoe de FST 7 werkt en wat hij moet voelen.

Lat Pulldown (Cable)
Set 1: 55 kg × 10 [Warm-up]
Set 2: 70 kg × 8 [Warm-up]
Set 3: 80 kg × 9 @ 8
Set 4: 90 kg × 10 @ 8,5
Set 5: 90 kg × 8 @ 9,5

Seated Row (Cable)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 8
Set 3: 100 kg × 8 @ 8,5
Set 4: 100 kg × 8 @ 9,5

Bent Over Row (Barbell)
Set 1: 55 kg × 10 [Warm-up]
Set 2: 75 kg × 10 @ 8,5 [Warm-up]
Set 3: 95 kg × 10 @ 8,5
Set 4: 100 kg × 10 @ 9
Set 5: 100 kg × 10 @ 9,5

Machine Row chest supported
FST 7 oefening. 30 seconde rust tussen de sets.
Set 1: 55 kg × 12
Set 2: 55 kg × 12
Set 3: 55 kg × 12 @ 9
Set 4: 55 kg × 12 @ 8
Set 5: 55 kg × 12 @ 9
Set 6: 55 kg × 12 @ 9
Set 7: 55 kg × 12 @ 9,5

Bicep Curl (Machine)
Set 1: 25 kg × 10 [Warm-up]
Set 2: 30 kg × 10
Set 3: 35 kg × 10 @ 9
Set 4: 35 kg × 10 @ 9

EZ Bar Curls
FST 7 oefening. 30 seconde rust tussen de sets.
Set 1: 28 kg × 12
Set 2: 28 kg × 12
Set 3: 28 kg × 12
Set 4: 28 kg × 12
Set 5: 28 kg × 12
Set 6: 28 kg × 12
Set 7: 28 kg × 12

Lekkere training en Quinten weer even extra motivatie gegeven.
 
Afternoon Workout
Friday, 8 March 2024 at 15:03
Workout Notes: Cardio Fitness Beverwijk
Alles Panatta.

Moet wel zeggen dat de machines her en der wat speling hebben. Die shoulder Press bewoog tijdens de presses, lijkt me niet best.
De reverse fly machine had ook enorme speling. Gewoon vervelend tijdens het uitvoeren.

Shoulder Press (Plate Loaded)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 60 kg × 8
Set 4: 80 kg × 8
Set 5: 100 kg × 8 @ 9
Set 6: 100 kg × 8 @ 9,5

Lateral Raise (Dumbbell)
Notes: Vanaf werkset 2 + side swings
Set 1: 12 kg × 10 [Warm-up]
Set 2: 14 kg × 10
Set 3: 14 kg × 10
Set 4: 14 kg × 10
Set 5: 14 kg × 10

Reverse Fly (Machine)
Set 1: 25 kg × 15 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 35 kg × 15 @ 8,5
Set 4: 35 kg × 15 @ 9
Set 5: 35 kg × 15

Lateral Raise (Machine)
FST 7 oefening. 30 seconde rust tussen de sets.
Set 1: 25 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12 @ 9
Set 5: 30 kg × 12 @ 9
Set 6: 30 kg × 12 @ 9,5
Set 7: 30 kg × 11 @ 10

Bicep Curl (Machine)
Set 1: 25 kg × 10 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 50 kg × 10 @ 9
Set 4: 50 kg × 9 @ 9,5
Set 5: 50 kg × 9 @ 10

Crunch (Machine)
Set 1: 45 kg × 20
Set 2: 45 kg × 20
Set 3: 45 kg × 20

Was wel ff leuk om er te sporten. Niet veel grote mannen gezien.
 
Oldie Chest Shoulders
Tuesday, 12 March 2024 at 17:23
Workout Notes: Bodyfit
Notes: FST 7

Incline Bench Press (Dumbbell)
Set 1: 24 kg × 15
Set 2: 30 kg × 7
Set 3: 40 kg × 6
Set 4: 50 kg × 8 @ 9
Set 5: 50 kg × 8 @ 10

Incline Chest Press (Machine)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 8
Set 3: 85 kg × 8 @ 9
Set 4: 85 kg × 8 @ 10

Hex Presses
Set 1: 20 kg × 12
Set 2: 22 kg × 10
Set 3: 24 kg × 10 @ 8,5
Set 4: 24 kg × 10 @ 9,5

Chest Fly
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 30 kg × 12
Set 2: 30 kg × 12 @ 9
Set 3: 30 kg × 12 @ 9,5
Set 4: 30 kg × 10 @ 10
Set 5: 25 kg × 12 @ 9
Set 6: 25 kg × 11 @ 10
Set 7: 25 kg × 11 @ 10

45 Gr Rear Delts Pull Down
Set 1: 15 kg × 15
Set 2: 20 kg × 12 @ 9
Set 3: 20 kg × 15 @ 9
Set 4: 20 kg × 15 @ 9,5

Lateral Raise (Dumbbell)
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 30 kg × 12
Set 1: 14 kg × 12
Set 2: 14 kg × 12
Set 3: 14 kg × 10 @ 9,5
Set 4: 12 kg × 12 @ 9,5
Set 5: 12 kg × 10 @ 10
Set 6: 12 kg × 10 @ 10
Set 7: 12 kg × 10 @ 10 [Failure]

Algemeen gevoel: Prima training, beetje last van de linker onderarm. Lijkt of mijn de ellepijp of spaakbeen wat last geeft.
 
Pull Oldie
Wednesday, 13 March 2024 at 20:11
Workout Notes: Bodyfit
Notes: Meadows style training + FST 7 sets

Lat Pulldown (Cable)
Notes: Laatste set ff voor de fun full stack
Set 1: 50 kg × 8 [Warm-up]
Set 2: 70 kg × 7 [Warm-up]
Set 3: 90 kg × 8 @ 8
Set 4: 90 kg × 8 @ 9
Set 5: 105 kg × 7 @ 10

Seated Row (Cable)
Set 1: 60 kg × 8 [Warm-up]
Set 2: 100 kg × 8
Set 3: 100 kg × 8 @ 8,5
Set 4: 100 kg × 8 @ 8,5

Bent Over Row (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 8
Set 3: 100 kg × 8 @ 8,5
Set 4: 100 kg × 10 @ 9

T Bar Row
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 11 @ 9
Set 4: 40 kg × 10 @ 10
Set 5: 30 kg × 11 @ 9
Set 6: 30 kg × 10 @ 10
Set 7: 20 kg × 12 @ 9,5

Bicep Curl (Machine)
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Notes: Samen met een gymbuddy uitgevoerd. Rusttijd is de set tijd van buddy.
Set 1: 28 kg × 12
Set 2: 28 kg × 12
Set 3: 28 kg × 12
Set 4: 28 kg × 12 @ 8,5
Set 5: 28 kg × 11 @ 9,5
Set 6: 28 kg × 12 @ 10
Set 7: 28 kg × 11 @ 10

Algemeen gevoel; Heerlijke training. Zeker die biceps training.
 
Evening Workout
Thursday, 14 March 2024 at 19:04
Workout Notes: Gym One voorheen BigGym Den Helder
Notes: Meadows style training + FST 7 sets

Shoulder Press (Plate Loaded)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 60 kg × 10
Set 3: 80 kg × 8
Set 4: 80 kg × 8
Set 5: 80 kg × 8 @ 9

Front Raise (Barbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10 @ 8,5
Set 4: 25 kg × 10 @ 10

Reverse Fly (Machine)
Set 1: 45 kg × 15 [Warm-up]
Set 2: 59 kg × 15
Set 3: 59 kg × 15
Set 4: 73 kg × 15 @ 9
Set 5: 73 kg × 15 @ 9,5

Shrug (Dumbbell)
Note: Gewoon weer eens de shrugs doen. Vond het wel weer eens leuk.
Set 1: 22 kg × 10 [Warm-up]
Set 2: 34 kg × 10
Set 3: 34 kg × 10 @ 9
Set 4: 34 kg × 10

Triceps Dip Machine
Set 1: 59 kg × 15
Set 2: 59 kg × 15
Set 3: 59 kg × 15 @ 8,5
Set 4: 59 kg × 15 @ 9,5

Triceps Extension (Machine)
Set 1: 45 kg × 15
Set 2: 54 kg × 15
Set 3: 54 kg × 15
Set 4: 54 kg × 15 @ 9

Skullcrusher (Barbell)
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12
Set 5: 25 kg × 12 @ 8,5
Set 6: 25 kg × 12 @ 9,5
Set 7: 25 kg × 12 @ 10

Crunch (Machine)
Reprange 100 reps
Set 1: 45 kg × 50 @ 9
Set 2: 45 kg × 50 @ 9

Algemeen gevoel: prima training en de schouders weer eens lekker een volle training gegeven.
 
Evening Workout
Thursday, 14 March 2024 at 19:04
Workout Notes: Gym One voorheen BigGym Den Helder
Notes: Meadows style training + FST 7 sets

Shoulder Press (Plate Loaded)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 60 kg × 10
Set 3: 80 kg × 8
Set 4: 80 kg × 8
Set 5: 80 kg × 8 @ 9

Front Raise (Barbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10 @ 8,5
Set 4: 25 kg × 10 @ 10

Reverse Fly (Machine)
Set 1: 45 kg × 15 [Warm-up]
Set 2: 59 kg × 15
Set 3: 59 kg × 15
Set 4: 73 kg × 15 @ 9
Set 5: 73 kg × 15 @ 9,5

Shrug (Dumbbell)
Note: Gewoon weer eens de shrugs doen. Vond het wel weer eens leuk.
Set 1: 22 kg × 10 [Warm-up]
Set 2: 34 kg × 10
Set 3: 34 kg × 10 @ 9
Set 4: 34 kg × 10

Triceps Dip Machine
Set 1: 59 kg × 15
Set 2: 59 kg × 15
Set 3: 59 kg × 15 @ 8,5
Set 4: 59 kg × 15 @ 9,5

Triceps Extension (Machine)
Set 1: 45 kg × 15
Set 2: 54 kg × 15
Set 3: 54 kg × 15
Set 4: 54 kg × 15 @ 9

Skullcrusher (Barbell)
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12
Set 5: 25 kg × 12 @ 8,5
Set 6: 25 kg × 12 @ 9,5
Set 7: 25 kg × 12 @ 10

Crunch (Machine)
Reprange 100 reps
Set 1: 45 kg × 50 @ 9
Set 2: 45 kg × 50 @ 9

Algemeen gevoel: prima training en de schouders weer eens lekker een volle training gegeven.
Knallen
 
Legs Quad Dominated
Friday, 15 March 2024 at 17:29
Workout Notes: FST 7
Bassie’s Halter Club

Leg Extension (Machine)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 10 [Warm-up]
Set 3: 100 kg × 10
Set 4: 100 kg × 10
Set 5: 100 kg × 10 @ 8,5
Set 6: 100 kg × 10 @ 9

Belt Squat Machine
Set 1: 50 kg × 10 [Warm-up]
Set 2: 100 kg × 10
Set 3: 150 kg × 10 @ 9
Set 4: 150 kg × 10 @ 9
Set 5: 150 kg × 10 @ 10

Leg Press
Set 1: 150 kg × 10 [Warm-up]
Set 2: 200 kg × 10
Set 3: 250 kg × 10 @ 9
Set 4: 250 kg × 10 @ 9,5

Leg Extension (Machine)
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 100 kg × 11
Set 2: 100 kg × 10 @ 10
Set 3: 60 kg × 10 @ 9
Set 4: 50 kg × 11 @ 9
Set 5: 50 kg × 12 @ 9
Set 6: 50 kg × 12 @ 10
Set 7: 50 kg × 12 @ 10

Seated Leg Curl (Machine)
Notes: RPE gaat maar tot 10. Ik had nu wel 12 🤮
Set 1: 50 kg × 12
Set 2: 55 kg × 11
Set 3: 55 kg × 12 @ 10
Set 4: 55 kg × 12 @ 10

Algemeen gevoel: heerlijke training, meer valt er eigenlijk niet te zeggen.
 
Oldie Chest Shoulders
Monday, 18 March 2024 at 19:20
Workout Notes: Gym One Den Helder
Methodiek: Meadows & FST 7 sets

Free Weight Presses
Notes: 160 kg. Hoop dat ik een fatsoenlijke set eruit krijg. 🙈🙈
yeahhhhh new pr. :flexbiceps: :cheer:
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 120 kg × 8 @ 8
Set 4: 140 kg × 8 @ 8,5
Set 5: 160 kg × 8 @ 9,5

Machine Press
Set 1: 52 kg × 10 [Warm-up]
Set 2: 79 kg × 8 @ 8
Set 3: 79 kg × 8 @ 9
Set 4: 86 kg × 8 @ 9

Hex Presses
Notes: Kan naar 26 kg dumbells
Set 1: 20 kg × 10
Set 2: 24 kg × 10
Set 3: 24 kg × 10 @ 8
Set 4: 24 kg × 10 @ 8,5

Chest Fly
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 45 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Set 5: 50 kg × 12 @ 8,5
Set 6: 50 kg × 12 @ 9,5
Set 7: 50 kg × 9 @ 10 [Failure]

Shoulder Press (Machine)
Notes: Beetje last van rechter schouder
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 8 @ 9
Set 3: 70 kg × 8 @ 8
Set 4: 70 kg × 8 @ 8,5

Lateral Raise (Machine)
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 32 kg × 12
Set 2: 36 kg × 12
Set 3: 36 kg × 12 @ 8,5
Set 4: 36 kg × 12 @ 9
Set 5: 36 kg × 12 @ 9
Set 6: 36 kg × 12 @ 10
Set 7: 36 kg × 12 @ 10

Algemeen gevoel; Zalige workout met die PR op de presses.
 
Pull Oldie
Tuesday, 19 March 2024 at 20:10
Workout Notes: Bodyfit
Methodiek: Meadows & FST 7 sets

Seated Row (Cable)
Set 1: 55 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 100 kg × 8 @ 8
Set 4: 100 kg × 8 @ 8,5
Set 5: 115 kg × 8 @ 9

Lat Pulldown (Cable)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 85 kg × 8
Set 3: 85 kg × 8 @ 9
Set 4: 95 kg × 8 @ 9,5
Set 5: 95 kg × 8 @ 10

Seated Row (Machine)
Notes: Uni lateral
Notes: Net even weer wat anders dan die barbell row.
Set 1: 100 kg × 8
Set 2: 115 kg × 8 @ 9
Set 3: 115 kg × 8 @ 9
Set 4: 125 kg × 8 @ 10

T Bar Row
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Notes: Deze keer net even teveel gegeven op de voorgaande oefeningen.
Set 1: 40 kg × 11 @ 9
Set 2: 40 kg × 10 @ 9,5
Set 3: 30 kg × 12 @ 9
Set 4: 30 kg × 12 @ 9
Set 5: 30 kg × 10 @ 10
Set 6: 20 kg × 12 @ 8,5
Set 7: 20 kg × 11 @ 9,5

Algemeen gevoel: Prima training in korte beschikbare tijd.
Ik had eerst twee voortgangsgesprekken die ook voldoende aandacht nodig hebben.
 
Pull Oldie
Tuesday, 19 March 2024 at 20:10
Workout Notes: Bodyfit
Methodiek: Meadows & FST 7 sets

Seated Row (Cable)
Set 1: 55 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 100 kg × 8 @ 8
Set 4: 100 kg × 8 @ 8,5
Set 5: 115 kg × 8 @ 9

Lat Pulldown (Cable)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 85 kg × 8
Set 3: 85 kg × 8 @ 9
Set 4: 95 kg × 8 @ 9,5
Set 5: 95 kg × 8 @ 10

Seated Row (Machine)
Notes: Uni lateral
Notes: Net even weer wat anders dan die barbell row.
Set 1: 100 kg × 8
Set 2: 115 kg × 8 @ 9
Set 3: 115 kg × 8 @ 9
Set 4: 125 kg × 8 @ 10

T Bar Row
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Notes: Deze keer net even teveel gegeven op de voorgaande oefeningen.
Set 1: 40 kg × 11 @ 9
Set 2: 40 kg × 10 @ 9,5
Set 3: 30 kg × 12 @ 9
Set 4: 30 kg × 12 @ 9
Set 5: 30 kg × 10 @ 10
Set 6: 20 kg × 12 @ 8,5
Set 7: 20 kg × 11 @ 9,5

Algemeen gevoel: Prima training in korte beschikbare tijd.
Ik had eerst twee voortgangsgesprekken die ook voldoende aandacht nodig hebben.
Vind ik ook leuke oefeningen!
 
Evening Workout
Wednesday, 20 March 2024 at 20:12
Workout Notes: Gym One
Methodiek: Meadows + laatste oefening FST 7

Triceps Extension (Machine)
Set 1: 32 kg × 15 [Warm-up]
Set 2: 54 kg × 15
Set 3: 54 kg × 15 @ 8,5
Set 4: 59 kg × 15 @ 9
Set 5: 59 kg × 12 @ 10

Triceps Dip Machine
Set 1: 50 kg × 15 [Warm-up]
Set 2: 59 kg × 12 @ 9,5
Set 3: 59 kg × 15 @ 9
Set 4: 59 kg × 15 @ 9,5

Skullcrusher (Barbell)
Notes: FST 7 oefening, 30 seconde rust tussen de sets.
Set 1: 30 kg × 12
Set 2: 30 kg × 12 @ 8,5
Set 3: 30 kg × 12 @ 9
Set 4: 30 kg × 12 @ 10
Set 5: 30 kg × 10 @ 10
Set 6: 30 kg × 10 @ 10
Set 7: 30 kg × 8 @ 10 [Failure]

Bicep Curl (Machine)
Notes: 1e werkset kut gewoon. Last van linker onderarm.
Set 1: 32 kg × 10 [Warm-up]
Set 2: 41 kg × 10 @ 9,5
Set 3: 36 kg × 8 @ 10
Set 4: 36 kg × 10 @ 9
Set 5: 36 kg × 10 @ 9,5

Bicep Curl (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 12 kg × 10
Set 3: 12 kg × 8 @ 9,5 Notes: Linker onderarm doet nier mee 🫣🫣
Set 4: 12 kg × 10 @ 10

Bicep Curl (Cable)
Notes: Geen FST 7 i.v.m. mijn linker onderarm grrrrrrr
Set 1: 23 kg × 12
Set 2: 27 kg × 12
Set 3: 27 kg × 12
Set 4: 27 kg × 12

Algemeen gevoel: Kut dus
 
Free Weight Presses
Notes: 160 kg. Hoop dat ik een fatsoenlijke set eruit krijg. 🙈🙈
yeahhhhh new pr. :flexbiceps: :cheer:
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 120 kg × 8 @ 8
Set 4: 140 kg × 8 @ 8,5
Set 5: 160 kg × 8 @ 9,5
Knap man, dat je dit zo laat in je carrierre nog lukt :flexbiceps:
 
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