MuscleMeat

Bouwfase na WBC ‘22

Bezoekers in dit topic

Knap man, dat je dit zo laat in je carrierre nog lukt :flexbiceps:
Ja heerlijk. Ouder betekend niet dat je geen pr’s meer kan halen. Ouderdom is enkel een getal.
 
Oldie Chest Shoulders
Monday, 25 March 2024 at 19:58
Workout Notes: Bodyfit
Beetje deload + FST 7 oefening.

Incline Bench Press (Dumbbell)
Set 1: 24 kg × 10 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 36 kg × 8
Set 4: 44 kg × 10
Set 5: 44 kg × 10 @ 8,5
Set 6: 44 kg × 10 @ 9

Machine Press
Notes: Werksets 105 kg + rode elastiek
Set 1: 70 kg × 10 [Warm-up]
Set 2: 105 kg × 10 @ 8
Set 3: 105 kg × 10 @ 9,5
Set 4: 105 kg × 8 @ 10

Chest Fly
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Set 5: 50 kg × 12 @ 8
Set 6: 50 kg × 12 @ 9
Set 7: 50 kg × 12 @ 9

Notes: FST7

Shoulder Press (Machine)
Set 1: 35 kg × 8 [Warm-up]
Set 2: 65 kg × 8 @ 9
Set 3: 65 kg × 8 @ 9
Set 4: 65 kg × 8 @ 9,5

Reverse Fly (Machine)
Notes: Warmup set mag niet echt een warmup set heten.
Set 1: 45 kg × 15 [Warm-up]
Set 2: 55 kg × 15
Set 3: 55 kg × 15 @ 9
Set 4: 55 kg × 13 @ 10

Lateral Raise (Machine)
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 30 kg × 12
Set 2: 35 kg × 12
Set 3: 35 kg × 12 @ 9
Set 4: 35 kg × 12 @ 9,5
Set 5: 35 kg × 12 @ 10
Set 6: 35 kg × 12 @ 10
Set 7: 35 kg × 10 @ 10

De deload is niet echt gelukt. :zucht:
Sorry.
 
Pull Oldie
Wednesday, 27 March 2024 at 19:35
Workout Notes: Bodyfit
Beetje deload voor de linkerarm + FST 7 oefening.

Lat Pulldown (Cable)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 75 kg × 6 [Warm-up]
Set 3: 90 kg × 8 @ 9
Set 4: 90 kg × 8 @ 9
Set 5: 90 kg × 8 @ 9,5

Seated Row (Cable)
Set 1: 70 kg × 10 [Warm-up]
Set 2: 100 kg × 8
Set 3: 100 kg × 10 @ 9
Set 4: 120 kg × 8 @ 10

Iso-Lateral Row (Machine)
Notes: Unilateral
Set 1: 100 kg × 8
Set 2: 100 kg × 10 @ 9
Set 3: 100 kg × 10 @ 9

T Bar Row
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 40 kg × 12 @ 9
Set 2: 40 kg × 10 @ 10
Set 3: 25 kg × 12 @ 8,5
Set 4: 25 kg × 12 @ 9
Set 5: 25 kg × 12 @ 9
Set 6: 25 kg × 12 @ 9,5
Set 7: 25 kg × 12 @ 10

Bicep Curl (Dumbbell)
Notes: Beide armen tegelijk.
Notes: Durf het bijna niet te loggen. :eyes: Wel wat pijntjes maar niet stekend.
Set 1: 6 kg × 20 [Warm-up]
Set 2: 8 kg × 15
Set 3: 8 kg × 12 @ 9
Set 4: 8 kg × 15 @ 9
 
Een avond gevuld programma met voortgangsgesprekken.
Liep allemaal net even wat langer door. Soms is dat noodzakelijk.
Betekende wel dat mijn trainingstijd verkort werd.

Legextension
1e set 40kg x 15 Warmup
2e set 40kg x 12 Warmup
3e set 70kg x 12 @8
4e set 70kg x 12
5e set 80kg x 10 @9,5

Legpress
1e set 200kg x 10 Warmup
2e set 300kg x 10 Warmup
3e set 380kg x 12
4e set 420kg x 10 @9 plus kneewraps
5e set 460kg x 10 @9,5 plus kneewraps
6e set 460kg x 10 @10 plus kneewraps

dit was helaas de training
 
Evening Workout
Friday, 29 March 2024 at 19:23
Workout Notes: Bodyfit
Armendag is een triceps buikdag geworden. Even nog die biceps met rust laten.

Triceps Extension
Notes: Rope
Set 1: 40 kg × 15 [Warm-up]
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 15
Set 5: 50 kg × 15

Triceps Extension (Cable)
Notes: Overhead rope
Set 1: 40 kg × 14 [Warm-up]
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Set 4: 45 kg × 10

Skullcrusher (Barbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 10
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Crunch (Machine)
Set 1: 40 kg × 20
Set 2: 40 kg × 20
Set 3: 40 kg × 20
Set 4: 40 kg × 20

Algeheel gevoel; Heerlijke triceps training en nog even een voortgangsgesprek met een atlete en vooral planning natural wedstrijd.
 
Oldie Chest Shoulders
Monday, 1 April 2024 at 19:00
Workout Notes: Basicfit
Methode: Meadows style en FST 7 oefening als afsluiter.

Incline Bench Press (Dumbbell)
Notes: Gaat allemaal moeizaam 😳
Set 1: 24 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 46 kg × 10 @ 9
Set 6: 46 kg × 10 @ 10

Free Weight Incline
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 80 kg × 8
Set 4: 100 kg × 8 @ 9
Set 5: 100 kg × 8 @ 10

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

Shoulder Press (Machine)
Notes: Free weight machine matrix. 🫣
Set 1: 40 kg × 8 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 80 kg × 8 @ 9
Set 4: 90 kg × 7 @ 10
Set 5: 100 kg × 6 @ 10 [Failure]

Lateral Raise (Machine)
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Notes: Helemaal naar de klote :eek:
Set 1: 36 kg × 12
Set 2: 36 kg × 12
Set 3: 36 kg × 12
Set 4: 36 kg × 12 @ 9
Set 5: 36 kg × 12 @ 9
Set 6: 36 kg × 12 @ 10
Set 7: 36 kg × 12 @ 10

Van 19:00 tot 19:35 was het redelijk rustig.
Vanaf 19:35 liep het vol met groepjes die meer lullen en flexen dan trainen.
Ook groepjes dames, maar wat dan opvalt is dat de dames wel gewoon zonder geleuter trainen. :thumbs:
 
Pull Oldie
Tuesday, 2 April 2024 at 19:08
Workout Notes: Gym One
Methodiek: Meadows style plus FST 7 oefening.

Lat Pulldown (Machine)
Notes: 160 kg pr 🥳🎉🎊
Set 1: 80 kg × 12 [Warm-up]
Set 2: 120 kg × 8 [Warm-up]
Set 3: 160 kg × 8
Set 4: 160 kg × 8 @ 9,5
Set 5: 160 kg × 8 @ 10

Seated Row (Cable)
Set 1: 66 kg × 10 [Warm-up]
Set 2: 86 kg × 10
Set 3: 100 kg × 8 @ 9
Set 4: 100 kg × 9 @ 10

Bent Over Row (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 90 kg × 8
Set 3: 90 kg × 10 @ 9
Set 4: 110 kg × 10 @ 9,5

T Bar Row
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 40 kg × 12
Set 2: 50 kg × 10 @ 8,5
Set 3: 50 kg × 10 @ 9
Set 4: 50 kg × 10 @ 9
Set 5: 50 kg × 10 @ 9
Set 6: 50 kg × 10 @ 9
Set 7: 65 kg × 10 @ 10 zwaar maar lekker

Bicep Curl (Dumbbell)
Notes: Ff proberen ga niet forceren.
Set 1: 8 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Crunch (Machine)
Set 1: 45 kg × 30
Set 2: 45 kg × 20
Set 3: 45 kg × 30
Set 4: 45 kg × 20

Algemeen gevoel training: Een super training en linker onderarm gaf geen issues, yeahhhhhhhhh.
 
Legs Quad Dominated
Wednesday, 3 April 2024 at 19:22
Workout Notes: Bassie’s Halter Club
Methodiek: Meadows Style met unilateral afsluitertje.

Leg Extension (Machine)
Set 1: 40 kg × 12 [Warm-up]
Set 2: 40 kg × 12 [Warm-up]
Set 3: 60 kg × 12 [Warm-up]
Set 4: 100 kg × 10
Set 5: 100 kg × 10 @ 8,5
Set 6: 100 kg × 10 @ 9,5

Belt Squat Machine
Set 1: 80 kg × 10 [Warm-up]
Set 2: 130 kg × 10 [Warm-up]
Set 3: 180 kg × 10 @ 9
Set 4: 180 kg × 9 @ 9,5
Set 5: 180 kg × 9 @ 10

Hack Squat
Set 1: 50 kg × 10 [Warm-up]
Set 2: 50 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10 @ 9
Set 5: 70 kg × 10 @ 9,5

Leg Extension (Machine)
Notes: Volgorde rechts links etc
Notes: Unilateral concentrated.
Set 1: 25 kg × R 12
Set 2: 25 kg × L 12 @ 10
Set 3: 25 kg × R 15 @ 9
Set 4: 25 kg × L 13 @ 9
Set 5: 25 kg × R 12 @ 9
Set 6: 25 kg × L 12 @ 10
Set 7: 25 kg × R 14 @ 10
Set 8: 25 kg × L 13 @ 10


https://strong.app.link/tcnJUtr8uIb
 
Pull Oldie
Tuesday, 2 April 2024 at 19:08
Workout Notes: Gym One
Methodiek: Meadows style plus FST 7 oefening.

Lat Pulldown (Machine)
Notes: 160 kg pr 🥳🎉🎊
Set 1: 80 kg × 12 [Warm-up]
Set 2: 120 kg × 8 [Warm-up]
Set 3: 160 kg × 8
Set 4: 160 kg × 8 @ 9,5
Set 5: 160 kg × 8 @ 10

Seated Row (Cable)
Set 1: 66 kg × 10 [Warm-up]
Set 2: 86 kg × 10
Set 3: 100 kg × 8 @ 9
Set 4: 100 kg × 9 @ 10

Bent Over Row (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 90 kg × 8
Set 3: 90 kg × 10 @ 9
Set 4: 110 kg × 10 @ 9,5

T Bar Row
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Set 1: 40 kg × 12
Set 2: 50 kg × 10 @ 8,5
Set 3: 50 kg × 10 @ 9
Set 4: 50 kg × 10 @ 9
Set 5: 50 kg × 10 @ 9
Set 6: 50 kg × 10 @ 9
Set 7: 65 kg × 10 @ 10 zwaar maar lekker

Bicep Curl (Dumbbell)
Notes: Ff proberen ga niet forceren.
Set 1: 8 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Crunch (Machine)
Set 1: 45 kg × 30
Set 2: 45 kg × 20
Set 3: 45 kg × 30
Set 4: 45 kg × 20

Algemeen gevoel training: Een super training en linker onderarm gaf geen issues, yeahhhhhhhhh.
Extreme heavy lat pull downs. Wow. Nice
 
Oldie Chest Shoulders
Monday, 8 April 2024 at 19:28
Workout Notes: Bodyfit
Methodiek: Meadows style plus FST 7

Incline Bench Press (Dumbbell)
Set 1: 24 kg × 8 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 40 kg × 6 [Warm-up]
Set 4: 50 kg × 9 @ 9
Set 5: 50 kg × 8 @ 10

Chest Fly
Set 1: 45 kg × 12 [Warm-up]
Set 2: 60 kg × 12
Set 3: 75 kg × 10
Set 4: 75 kg × 10 @ 9
Set 5: 75 kg × 10 @ 9,5

Machine Press
Set 1: 105 kg × 9 [Warm-up]
Set 2: 105 kg × 10 @ 8,5
Set 3: 105 kg × 10 @ 9,5
Set 4: 105 kg × 9 @ 10

Cable Crossover
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 × 12
Set 5: 25 kg × 11
Set 6: 25 kg × 12 @ 9
Set 7: 25 kg × 11 @ 10
Deze was wel super super pomp gericht wauw. Bijna ontplofte Pecks. :thumbs:

Shoulder Press (Machine)
Set 1: 45 kg × 9 [Warm-up]
Set 2: 65 kg × 8
Set 3: 65 kg × 8 @ 9,5
Set 4: 65 kg × 7 @ 10

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 @ 8,5
Set 5: 35 kg × 12 @ 9
Set 6: 35 kg × 12 @ 10
Set 7: 35 kg × 10 @ 10

Algemeen gevoel: super pomp en heerlijke training.
 
Legs Quad Dominated
Thursday, 11 April 2024 at 19:35
Workout Notes: Meadows methodiek plus FST 7 oefening
Gym: Gym One Den Helder

Leg Extension (Machine)
Set 1: 32 kg × 12 [Warm-up]
Set 2: 32 kg × 12 [Warm-up]
Set 3: 59 kg × 10
Set 4: 73 kg × 10
Set 5: 73 kg × 10 @ 8,5
Set 6: 73 kg × 10 @ 8,5

Hack Squat
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 10
Set 3: 100 kg × 10
Set 4: 100 kg × 10 @ 9
Set 5: 100 kg × 10 @ 9,5
1712862360207.png

Leg Press
Set 1: 100 kg × 10 [Warm-up]
Set 2: 200 kg × 10 [Warm-up]
Set 3: 280 kg × 10 @ 9
Set 4: 280 kg × 11 @ 10

Leg Extension (Machine)
Notes: FST 7 ongeveer 30 seconde rust tussen de sets.
Notes: Giga pomp in de quads en werd gewoon rare bekken trekken pijnlijk.
Set 1: 39 kg × 12
Set 2: 39 kg × 12 @ 8,5
Set 3: 39 kg × 12 @ 9
Set 4: 39 kg × 12 @ 9,5
Set 5: 39 kg × 12 @ 10
Set 6: 39 kg × 12 @ 10
Set 7: 39 kg × 12 @ 10

Seated Leg Curl (Machine)
Set 1: 52 kg × 10
Set 2: 52 kg × 10
Set 3: 52 kg × 12 @ 9
Set 4: 52 kg × 12 @ 10

Algemeen gevoel: Super pomp tijdens de hacksquat, legpress en de FST 7 legextension was bijna ondragelijk. :eek: :oud:
 
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