Daddycated

[KategorieC]

Gisteren mn dag begonnen met benen...

2/25: benen

10min stairmaster

Seated Leg curl
10x 35kg
10x 50kg
5x 75kg
9x 95kg
12x 85kg

Adductor
3x 20x 85kg

Pendulum squat
10x BW
5x 20kg
12x 40kg
8x 40kg

calf press Leg press machine
12x 173kg (+4 halve)
10x 173kg (+4 halve)

Leg extension
10x 35kg
10x 50kg
5x 75kg
7x 100kg
9x 85kg

Hyperextension
3x 10

 

[KategorieC]

3/25 : schouders en armen

5min crosstrainer

Hanging side cable raise achter rug
15x 15kg
9x 25kg
17x 20kg

Side raise machine
13x 50kg
11x 50kg
8x 50kg

Plate loaded chest press machine
10x 40kg
5x 60kg
9x 80kg
7x 70kg, 4x 60kg (drop)

Upright row ez-bar
12x 45kg
10x 45kg
7x 45kg

6 Pull-ups

Plate loaded shoulder press
8x 20kg
5x 40kg
6x 60kg
8x 50kg, 5x 40kg (drop)

Front dumbell raise
14x 17,5kg
8x 17,5kg

preacher curl machine ss dips
10x 50kg, 17x
8x 50kg, 11x

Side lateral raise
18x 15kg

Barbell curl 21en
21x 30kg

Gewicht geen idee

 

[KategorieC]

Gisteren rustdag maar vandaag weer getraind...lijkt weer de goede kant op te gaan...

4/25: pull

10min. Crosstrainer

Pullover machine
10x 60kg
7x 120kg
10x 100kg

Plate loaded high row
10x 80kg
5x 120kg
6x 160kg
9x 140kg

Plate loaded Lat-pulldown
8x 110kg
11x 100kg, 5x 100kg (rust-pauze set)

One arm machine row
9x 135kg (full stack)
11x 120kg

One arm Plate loaded Reverse grip row machine
13x 40kg
11x 40kg
10x 40kg

Plate loaded low row
7x 120kg
11x 100kg

Old school Plate loaded Preacher curl machine
10x 20kg
8x 45kg
8x 35kg, 4x 35kg (rust-pauze set)

Unilateral rope pushdown
11x 10,2kg
10x 10,2kg
9x 10,2kg

Hyperextension
2x 20

20min fietsen

 

[KategorieC]

Vrijdagnacht ook weer gewerkt dus gisteren rustdag en vandaag de dag begonnen met training nummer 4 van deze week...

5/25: push

10min crosstrainer

cable front raise/ side cable raise achter rug/ wide cable upright row/ reverse cable flye
20x 10kg/ 20x 10kg/ 20x 60kg/ 20x 20kg
12x 25kg/ 8x 25kg/ 7x 85kg/ 11x 35kg
20x 20kg/ 12x 20kg/ 9x 75kg/ 12x 30kg

Plate loaded incline chest press
10x 30kg
5x 50kg
10x 80kg
10x 70kg

Butterfly
2x 10x 40kg

Plate loaded lying chest press
10x 40kg
5x 60kg
6x 80kg
8x 70kg

Plate loaded Decline chest press machine
10x 80kg
9x 80kg

Side lateral raise
8x 25kg
13x 20kg
18x 15kg

Unilateral rope pushdown ss dips
12x 30kg, 10x
13x 25kg, 8x

Ging lekker...doelstelling voor volgende week is de lijn doortrekken

 

[KategorieC]

Maandag niet geskipt en zelfs benen getraind...

6/25: benen

10min fietsen

Adductor
2x 20x 105kg

Seated Leg curl
15x 35kg
10x 50kg
5x 75kg
8x 110kg
9x 95kg

Lying Leg curl
10x 50kg
8x 60kg
6x 70kg

45° legpress machine
10x 80kg
10x 120kg
10x 160kg
10x 200kg
10x 240kg
10x 280kg

Leg extension
10x 50kg
10x 100kg
13x 80kg

Plate loaded seated calf raise
13x 60kg
12x 60kg
8x 60kg

 

[KategorieC]

...en alweer getraind

7/25 : schouders en armen

5min crosstrainer

cable front raise/ side cable raise achter rug/ wide cable upright row/ reverse cable flye
20x 10kg/ 20x 10kg/ 20x 60kg/ 20x 20kg
11x 25kg/ 7x 25kg/ 8x 85kg/ 9x 35kg
20x 20kg/ 11x 20kg/ 13x 75kg/ 17x 30kg

Plate loaded shoulder press
10x 30kg
5x 50kg
6x 70kg
6x 60kg, 3x 50kg

Side raise machine
12x 50kg
10x 50kg
9x 50kg

Plate loaded incline chest press machine
10x 30kg
5x 60kg
6x 80kg
5x 70kg, 4x 60kg (drop)

Side lateral raise
25x 15kg

preacher curl machine ss dips
12x 50kg, 13x
9x 50kg, 11x

 

[KategorieC]

Na 2 geplande en 1 ongeplande rustdag vandaag de dag begonnen op de sportschool

8/25: push (borst focus)

10min. Crosstrainer

Plate loaded incline chest press
10x 30kg
5x 60kg
6x 80kg
8x 70kg, 3x 70kg (rust-pauze set)

Plate loaded chest press
10x 30kg
9x 80kg
10x 60kg, 5x 60kg (rust-pauze set)

Butterfly
6x 50kg
14x 35kg

Chest press machine neutral grip
8x 105kg (full stack)
13x 90kg

Hanging side cable raise achter rug
20x 15kg
9x 25kg
13x 20kg

Calf press Leg press machine
13x 173kg (+5 halve)
10x 173kg (+5 halve)

Cable pushdown/ overhead rope extension/dips
13x 85kg/ 16x 35kg/ 11x
8x 85kg/ 9x 35kg/ 8x

Side lateral raise
21x 15kg

 

[KategorieC]

De afgelopen 2 dagen voelde ik me ookweer allesbehalve fit...moe, keelpijn, flauw gevoel in mn maag...btje als een griep die niet doorzet...vandaag dan wel weer getraind

9/25: pull

10min. Crosstrainer

Cable Pullover Close-MAG
20x 50kg
7x 80kg
12x 65kg

Lat-pulldown Wide-MAG
10x 50kg
5x 75kg
9x 95kg
13x 80kg
Lat-pulldown Medium-MAG
8x 90kg
10x 75kg
Lat-pulldown Close-MAG
7x 85kg
9x 70kg

Machine row
5x 75kg
8x 100kg
10x 85kg

Plate loaded One arm low row
10x 50kg
9x 50kg
8x 50kg

Plate loaded seated calf raise
10x 75kg
14x 75kg

Barbell curl 21en
21x 30kg

 

[Nicky!]

🍀 beterschap.

 

[KategorieC]

🍀 beterschap.

Klik om te verkleinen...

Dankjewel!

 

[KategorieC]

...en ook vandaag weer getraind:

10/25 : schouders en armen

10min crosstrainer

cable front raise/ side cable raise achter rug/ wide cable upright row/ reverse cable flye
20x 10kg/ 20x 10kg/ 20x 60kg/ 20x 20kg
12x 25kg/ 8x 25kg/ 9x 85kg/ 10x 35kg
20x 20kg/ 12x 20kg/ 12x 75kg/ 13x 30kg

Plate loaded shoulder press
10x 30kg
5x 50kg
6x 70kg
5x 60kg, 3x 50kg (drop)

Side raise machine
10x 55kg
8x 55kg

Plate loaded chest press machine
10x 30kg
5x 60kg
6x 90kg
9x 70kg, 4x 60kg (drop)

Side lateral raise
15x 17,5kg

preacher curl machine ss dips
11x 55kg, 15x
9x 55kg, 12x

Side lateral raise
20x 15kg

Barbell curl 21en
21x 30kg

 

[Nicky!]

21en 🔥🔥

En mooi dat het niet door lijkt te zetten

 

[KategorieC]

Vorige week dus bij 2x trainen gebleven...meer zat er helaas niet in...

Zodat deze week wel weer vaker getraind kan worden ben ik vanmorgen maar noodgedwongen om half 4 opgestaan om naar de sportschool te gaan...

11/25: push

10min crosstrainer

Plate loaded incline chest press
10x 30kg
5x 50kg
7x 90kg
9x 75kg

Plate loaded lying chest press
10x 30kg
5x 50kg
7x 90kg
11x 70kg

Butterfly
2x 10x 40kg

Plate loaded Decline chest press machine
10x 40kg
10x 100kg
8x 100kg

cable front raise/ side cable raise achter rug/ wide cable upright row/ reverse cable flye
20x 10kg/ 20x 10kg/ 20x 65kg/ 20x 20kg
11x 25kg/ 8x 25kg/ 9x 85kg/ 9x 35kg
20x 20kg/ 12x 20kg/ 9x 75kg/ 12x 30kg

Unilateral rope pushdown ss dips
14x 30kg, 10x
8x 30kg, 8x

Side lateral raise
16x 17,5kg

Geen verkeerde training zo

 

[KategorieC]

Vorige week nog 2x getraind...

12/25: pull

5min. Crosstrainer

Pullover machine
10x 80kg
8x 120kg
9x 100kg

Plate loaded high row
10x 80kg
5x 120kg
8x 160kg
10x 140kg

Plate loaded Lat-pulldown
11x 110kg
7x 110kg, 5x 100kg, 6x 80kg (dropset)

One arm machine row
9x 135kg (full stack)
11x 120kg

One arm Plate loaded Reverse grip row machine
10x 50kg
9x 50kg

Plate loaded low row
8x 120kg
12x 100kg

Old school Plate loaded Preacher curl machine
10x 20kg
8x 45kg
8x 35kg, 4x 35kg (rust-pauze set)

Ez-bar curl 21en
21x 30kg

Log van 13/25 ben ik helaas kwijt maar was een push met schouder focus.

...en vandaag dan de eerste van deze week pas...overdag werken en 's avonds elke dag afspraken staan...en kon mezelf deze week niet ertoe motiveren om om 3 uur op te staan om voor het werk te trainen


14/25 : push (schouder focus)

5min crosstrainer

cable front raise/ side cable raise achter rug/ cable upright row/ reverse cable flye
20x 10kg/ 20x 10kg/ 20x 60kg/ 20x 20kg
15x 25kg/ 13x 25kg/ 12x 85kg/ 11x 35kg
11x 25kg/ 8x 25kg/ 9x 85kg/ 9x 35kg

Plate loaded shoulder press
10x 30kg
5x 50kg
8x 70kg
7x 60kg, 1x 60kg (rust-pauze set)

Side raise machine
12x 55kg
10x 55kg
9x 55kg

Plate loaded chest press machine
10x 30kg
5x 60kg
7x 90kg
9x 70kg, 3x 70kg (rust-rust-pauze set)

Side lateral raise
16x 20kg

15 Dips

Side lateral raise
20x 17,5kg

Rope pushdown
21x 50kg, 10x 40kg, 10x 30kg, 9x 25kg (dropset)

8 Dips

 

[KategorieC]

En vandaag dan nummer 2 van deze week...

15/25: pull

10min. Crosstrainer

Pullover machine
10x 80kg
8x 120kg
10x 100kg

Plate loaded high row
10x 80kg
5x 120kg
8x 160kg
11x 140kg

Lat-pulldown Wide-MAG
10x 50kg
5x 70kg
7x 95kg
11x 80kg

Chest supported T-bar row
10x 40kg
8x 70kg
12x 55kg

One arm Plate loaded Reverse grip row machine
12x 50kg
10x 50kg

Plate loaded Reverse grip Lat-pulldown
8x 100kg
13x 80kg

One arm Plate loaded low row
11x 60kg
10x 60kg

Old school Plate loaded Preacher curl machine
10x 20kg
8x 45kg
9x 35kg, 4x 35kg (rust-pauze set)

Ez-bar curl 21en
21x 30kg

Komende week hoef ik niet overdag te werken dus de planning is om op zn minst om de dag te trainen

 

[KategorieC]

Gisteren pull, vandaag push...

16/25: push borst focus

5min. Crosstrainer

Plate loaded incline chest press
10x 30kg
5x 60kg
8x 80kg
8x 70kg, 3x 70kg (rust-pauze set)

Plate loaded chest press
6x 90kg
13x 60kg, 5x 60kg (rust-pauze set)

Butterfly
8x 40kg
16x 30kg

Chest press machine neutral grip
9x 105kg (full stack)
10x 90kg

cable front raise/ side cable raise achter rug/ cable upright row/ reverse cable flye
14x 25kg/ 8x 25kg/ 10x 85kg/ 10x 35kg
20x 20kg/ 12x 20kg/ 13x 75kg/ 14x 30kg

Cable pushdown/ overhead rope extension/dips
14x 85kg/ 13x 35kg/ 6x
9x 85kg/ 8x 35kg/ 4x

 

[KategorieC]

Een rustdag waren dr toch weer 2 geworden...maar vandaag dan wel weer getraind...

17/25 : push (schouder focus)

5min crosstrainer

cable front raise/ side cable raise achter rug/ cable upright row/ reverse cable flye
20x 10kg/ 20x 10kg/ 20x 60kg/ 20x 20kg
16x 25kg/ 11x 25kg/ 10x 85kg/ 13x 35kg
12x 25kg/ 8x 25kg/ 9x 85kg/ 11x 35kg

Plate loaded shoulder press
10x 30kg
5x 50kg
7x 70kg
3x 70kg, 2x 60kg, 2x 50kg (dropset)

Side lateral raise
9x 25kg
22x 15kg

Plate loaded chest press machine
10x 30kg
5x 60kg
6x 90kg
8x 70kg, 3x 70kg (rust-pauze set)

Side raise machine
12x 55kg
10x 55kg
9x 55kg

Preacher curl machine ss dips
13x 55kg, 14x
11x 55kg, 12x

Barbell curl 21en
21x 30kg

 

[KategorieC]

Vandaag dan ook eindelijk nog eens benen getraind

18/25: benen

10min fietsen

Seated Leg curl
15x 35kg
10x 50kg
5x 75kg
9x 110kg
12x 90kg

Adductor
2x 20x 105kg

Lying Leg curl
10x 50kg
8x 60kg
6x 70kg

Pendulum squat
10x BW
8x 15kg
10x 45kg
13x 30kg

Calf press Leg press machine
13x 173kg (+5 halve)
11x 173kg (+ 5 halve)
9x 173kg (+ 4 halve)

Leg extension
10x 50kg
10x 60kg
10x 70kg
10x 80kg
8x 90kg

5min ligfiets

 

[KategorieC]

19/25: pull

10min. Fietsen

Cable Pullover Close-MAG
20x 50kg
10x 75kg
12x 65kg

Lat-pulldown Wide-MAG
10x 50kg
5x 75kg
8x 90kg
11x 80kg
Lat-pulldown Medium-MAG
6x 85kg
8x 75kg
Lat-pulldown Close-MAG
7x 75kg
11x 60kg

Machine row
2x 10x 75kg
8x 75kg

Plate loaded One arm low row
11x 45kg
10x 45kg
9x 45kg

Plate loaded seated calf raise
12x 70kg
10x 70kg

Preacher curl machine ss dips
12x 55kg, 19x
9x 55kg, 13x

15min ligfiets

7 Pull-ups

Was vrijdag door mn rug gegaan, daarom gisteren een rustdag en vandaag geen geforceerde reps...
Na de warming up had ik dr nauwelijks nog last van...ben benieuwd hoe dat straks is...

 

[Nicky!]

Oei beterschap 🍀