Daddycated

[KategorieC]

Uurtje Schouders-Armen

10min. Crosstrainer

Shoulder press Smith machine
10x stang
10x 10kg
8x 20kg
8x 15kg

Hanging Side cable raise
10x 5kg
10x 10kg
2x 10x 15kg

Wide grip cable upright row
10x 50kg
10x 60kg
10x 70kg
10x 80kg

One arm rope pushdown ss one arm cable curl
10x 10kg, 10x 10kg
10x 15kg, 10x 15kg
10x 20kg, 10x 20kg
10x 25kg, 10x 25kg

Pull up ss dips
8x, 15x
7x, 12x
6x, 10x

Ez-bar curl 21en
21x 20kg

(Middag)gewicht: 91,85kg

 

[KategorieC]

Benen

10min. Ligfiets

Lying leg curl
15x 30kg
15x 40kg
12x 50kg
8x 60kg

Leg press voeten naar buiten
15x 101kg
15x 125kg
15x 149kg
15x 173kg
15x 205kg

Hyperextension
3x 15

Leg extension
15x 35kg
15x 50kg
15x 60kg
15x 75kg
15x 85kg

Adductor
15x 40kg
15x 50kg
15x 60kg
15x 70kg

Abductor
15x 50kg
15x 60kg
15x 70kg

Plate loaded seated calf raise ss standing calf raise
15x 40kg, 25x
2x (10x 50kg, 25x)

40min. naar huis wandelen

(Avond)gewicht: 92,1kg

 

[KategorieC]

UB

5min. Crosstrainer

Plate loaded Incline press
10x 20kg
10x 40kg
8x 60kg
8x 50kg

Cable flyes
15x 10kg
10x 15kg
2x 10x 20kg

Lat Pulldown wide MAG
10x 50kg
10 60kg
10x 70kg
8x 80kg
10x 65kg

Close grip Chest supported T-bar row
10x 40kg
10x 60kg
8x 75kg
10x 65kg

Cable upright row
10x 50kg
10x 60kg
10x 70kg
10x 85kg

Hanging Side cable raise
10x 10kg
3x 10x 15kg

Rope pushdown ss cable curl
10x 20kg, 10x 20kg
10x 30kg, 10x 30kg
10x 40kg, 10x 40kg
2x (10x 50kg, 10x 50kg)

Pull up 4x...op

Ez-bar curl 21en
21x 25kg

(Ochtend)Gewicht: 92kg

 

[KategorieC]

13.12. Dag legday

10min. ligfiets

Lying Leg curl
15x 30kg
15x 40kg
12x 50kg
10x 60kg
15x 45kg

V-squat
15x 120kg
15x 150kg
15x 170kg
10x 210kg
10x 230kg
8x 250kg

Standing Calf press V-squat
15x 250kg
2x 10x 270kg
8x 300kg

Hyperextension
3x 15

Adductor
15x 40kg
15x 50kg
15x 60kg
15x 75kg

Abductor
15x 50kg
15x 60kg
15x 75kg

Leg extension
15x 35kg
15x 50kg
15x 60kg
12x 80kg

(Middag)gewicht: 93,15kg

 

[KategorieC]

Pull

5min. Crosstrainer

Pull-ups
8, 6, 6, 5

Lat-pulldown wide-MAG
10x 60kg
10x 70kg
8x 85kg
12x 65kg

Close grip Chest supported T-bar row
10x 40kg
10x 55kg
8x 70kg
6x 80kg

1arm Cable curl
10x 15kg
10x 20kg
10x 25kg
2x 8x 30kg

Preacher curl ez-bar
10x 20kg
10x 30kg
6x 40kg
10x 35kg

Ez-bar curl 21en
21x 20kg

(Middag)gewicht: 93,9kg

 

[KategorieC]

Push

5min. Crosstrainer

Slight incline dumbell press
10x 10kg
10x 15kg
10x 20kg
6x 25kg
6x 22,5kg

Butterfly
3x 15x 40kg

Plated loaded Incline press
10x 20kg
10x 40kg
6x 60kg
8x 50kg

Plate loaded Shoulder press
10x 20kg
6x 30kg
8x 25kg

Cable front raise ss Hanging Side cable raise
10x 10kg, 10x 10kg
2x (10x 15kg, 10x 15kg)

Cable pushdown, rope extension, dips
(Giant set)
10x 50kg, 10x 30kg, 17x
10x 60kg, 10x 35kg, 10x
10x 75kg, 10x 40kg, 8x

Standing Calf raise
25x 50kg
15x 75kg
10x 100kg
10x 110kg

Gewicht: 92,60kg

 

[KategorieC]

Benen

10min ligfiets

Standing leg curl
15x 10kg
15x 15kg
2x 10x 20kg
10x 25kg

45° incline legpress
15x 80kg
15x 120kg
15x 160kg
2x 15x 200kg

Hyperextension
3x 15

Abductor
15x 45kg
15x 60kg
2x 15x 75kg

Adductor
15x 40kg
15x 60kg
2x 15x 80kg

Leg extension
15x 25kg, 15x 50kg
15x 60kg
15x 75kg
10x 100kg, 10x 80kg, 8x 65kg, 8x 45kg, 10x 25kg (dropset)

(Ochtend)gewicht: 92,8kg

 

[KategorieC]

Borst-rug:

5min. Crosstrainer

Plated loaded Incline press
10x 30kg
2x 10x 50kg
3x 3x 70kg

Butterfly
4x 10x 45kg

Plate loaded Lying chest press
10x 40kg
2x 8x 50kg

Lat-pulldown wide MAG
10x 50kg
10x 60kg
10x 70kg
10x 80kg
6x 90kg
8x 85kg

Plate loaded high row
10x 100kg
10x 120kg
6x 140kg
2x 8x 130kg

Plate loaded close grip t-bar row
10x 40kg
10x 60kg
8x 80kg
10x 75kg

Standing Calf raise
3x 15x 50kg

Stretch onderin, hold boven

Pull-up
2x 6

(Ochtend)Gewicht: 91,85kg

 

[KategorieC]

Ondanks dat weekend weer eens zwaarder was dan gepland toch een aardig lekkere training gehad:


Schouders-armen

5min. Crosstrainer

Plate loaded Shoulder press
10x 10kg
10x 20kg
10x 30kg
8x 40kg
5x 45kg
8x 35kg

Cable front raise ss Hanging Side cable raise
10x 5kg
10x 10kg
2x 10x 15kg

Close grip cable upright row
10x 50kg
10x 60kg
10x 70kg
10x 80kg
10x 90kg

One arm rope pushdown ss one arm cable curl
10x 10kg, 10x 10kg
10x 15kg, 10x 15kg
10x 20kg, 10x 20kg
10x 25kg, 10x 25kg
10x 30kg, 10x 30kg

Preacher curl machine ss dips
10x 25kg, 20x
10x 30kg, 18x
10x 35kg, 15x
10x 40kg, 12x
10x 45kg, 10x

Plate loaded seated calf raise ss Ez-bar curl 21en
2x (10x 50kg, 21x 25kg)

(Middag)gewicht: 93kg

 

[KategorieC]

Benen

10min ligfiets

Standing leg curl
15x 10kg
10x 20kg
2x 10x 25kg

45° Legpress
15x 120kg
15x 160kg
15x 200kg
12x 230kg
10x 250kg

Lying Leg curl
15x 35kg
12x 45kg
10x 55kg
8x 65kg

Abductor
15x 45kg
15x 60kg
15x 75kg
8x 85kg

Adductor
15x 50kg
15x 60kg
2x 15x 85kg

Leg extension
15x 30kg, 15x 40kg, 15x 50kg, 12x 60kg,
10x 70kg, 8x 80kg (zonder pauze)

Hyperextension
3x 15

(Avond)gewicht: 93,3kg

 

[KategorieC]

Pull

5min. Crosstrainer

Pull-ups
8, 8, 8, 8

Lat-pulldown medium-MAG
10x 60kg
2x 8x 70kg
6x 80kg
8x 65kg

Machine row
3 x 10x 75kg

Preacher curl ez-bar
10x 20kg
10x 30kg
7x 40kg
10x 35kg

Incline hammer curl
3x 8x 15kg

1arm Cable curl
10x 15kg
10x 20kg
8x 25kg
10x 15kg, 10x 10kg, 10x 5kg pompen
Alles afwisselend rechts-links zonder pauze

Plate loaded seated calf raise
4x 10x 60kg

(Avond)gewicht: 92,9kg

 

[KategorieC]

5min. Crosstrainer

Slight incline dumbell press
10x 12,5kg
10x 17,5kg
7x 25kg
7x 22,5kg

Plated loaded Incline press
10x 20kg
8x 40kg
8x 60kg
4x 70kg
6x 50kg

Butterfly
4x 15x 45kg

Plate loaded Shoulder press
10x 10kg
10x 20kg
9x 30kg
4x 40kg
7x 35kg

Cable front raise ss Hanging Side cable raise
10x 10kg, 10x 10kg
2x (10x 15kg, 10x 15kg)

Rope extension ss cable pushdown
10x 30kg, 10x 50kg
10x 40kg, 10x 60kg
2x (10x 50kg,10x 70kg)

(Middag)gewicht: 92,5kg

 

[KategorieC]

Ook met de kerst ff een uurtje armen gedaan:

Armen

10min crosstrainer

Close grip benchpress ss pull up
3x (10x 70kg, 8x)

One arm cable curl ss one arm rope pushdown
10x 15kg, 10x 15kg
10x 20kg, 10x 20kg
2x (10x 25kg, 10x 25kg)

hammer curl ss rope extension
10x 15kg, 10x 35kg
2x (10x 17,5kg, 10x 50kg)

Ez-bar curl 21en
21x 20kg

(Ochtend)Gewicht: 91,6kg

 

[KategorieC]

Laatste legday vam 2021:

10min. ligfiets

Lying Leg curl
15x 30kg
15x 40kg
15x 50kg
10x 60kg
15x 45kg

V-squat
15x 120kg
15x 160kg
12x 200kg
6x 240kg

Standing single Leg press
15x 35kg
15x 50kg
15x 60kg

Hyperextension
3x 15

Abductor
15x 50kg
15x 60kg
15x 70kg
15x 75kg

Adductor
15x 40kg
15x 50kg
15x 60kg
15x 75kg

Leg extension
15x 35kg
15x 50kg
15x 60kg
15x 75kg

Standing Calf raise
15x 50kg
2x 15x 75kg

(Middag)gewicht: 92,25kg

 

[KategorieC]

Sinds vandaag geldt dr in Duitsland in sportscholen 2g+ dus moest ik voor de training ergens een test gaan doen...drna drie kwartier op de parkeerplaats op de uitslag gewacht terwijl de pre-workout al begon in te slaan...maar desondanks een lekkere training gehad:

Borst-rug:

5min. Crosstrainer

Plated loaded Incline press
10x 30kg
10x 40kg
10x 50kg
2x 6x 60kg
7x 45kg

Butterfly
4x 15x 45kg

Plate loaded chest press
10x 30kg
6x 50kg
2x 8x 40kg

Lat-pulldown wide MAG
10x 60kg
10x 75kg
10x 80kg
10x 85kg
6x 95kg
10x 80kg

Plate loaded close grip t-bar row
10x 45kg
10x 60kg
2x 8x 75kg

Seated Calf raise
3x 15x 50kg

Pull-up
2x 8

(Ochtend)Gewicht: 91,5kg

 

[KategorieC]

Laatste training van 2021 en als 37jarige:

Schouders-armen

10min. Crosstrainer

Plate loaded Shoulder press
10x 10kg
10x 20kg
2x 8x 30kg
8x 35kg
2x 3x 40kg

Cable front raise ss Hanging Side cable raise
10x 5kg
10x 10kg
2x 10x 15kg

Wide grip cable upright row
10x 50kg
10x 60kg
10x 70kg
10x 80kg
8x 90kg

Close grip benchpress ss Preacher curl machine
10x 50kg, 10x 35kg
10x 60kg, 10x 40kg
10x 70kg, 10x 45kg
8x 80kg, 10x 50kg

One arm rope pushdown ss one arm cable curl
10x 15kg, 10x 15kg
10x 20kg, 10x 20kg
10x 25kg, 10x 25kg
10x 30kg, 10x 30kg

Dips ss Pull-ups
2x (15x, 5x)

Ez-bar curl 21en
21x 30kg

Standing Calf raise
15x 50kg
2x 10x 75kg

(Ochtend)gewicht: 90,45kg

 

[KategorieC]

...en de eerste van 2022...begonnen waar ik mee geëindigd was:

Schouders-armen

5min. Crosstrainer

Plate loaded Shoulder press
10x 10kg
10x 20kg
10x 30kg
8x 40kg
5x 50kg
8x 35kg

Cable front raise/Hanging Side cable raise
10x 5kg
10x 10kg
2x 10x 15kg

Close grip cable upright row
10x 50kg
10x 75kg
2x 8x 85kg

Close grip benchpress ss pull up
10x 50kg, 8x
10x 70kg, 8x
9x 70kg, 6x

One arm rope pushdown ss one arm cable curl
10x 10kg, 10x 10kg
10x 15kg, 10x 15kg
10x 20kg, 10x 20kg
10x 25kg, 10x 25kg
10x 30kg, 10x 30kg

Plate loaded seated calf raise ss Ez-bar curl 21en
2x (15x 50kg, 21x 25kg)

(Ochtend)gewicht: 92,4kg

 

[KategorieC]

Legday

10min. ligfiets

Lying Leg curl
15x 30kg
15x 40kg
15x 50kg
8x 60kg
10x 45kg (slow negative)

Standing single Leg press
15x 35kg
15x 50kg
15x 60kg
15x 75kg
10x 85kg

Hyperextension
3x 15

Abductor
15x 50kg
3x 15x 75kg

Adductor
15x 50kg
15x 75kg
15x 80kg
10x 85kg

Leg extension
15x 35kg
15x 50kg
15x 75kg
10x 80kg
10x 90kg
8x 100kg

Standing Calf raise
15x 50kg
2x 15x 75kg

(Ochtend)gewicht: 92,25kg

 

[KategorieC]

Borst-rug:

5min. Crosstrainer

Plated loaded Incline press
10x 20kg
10x 40kg
2x 8x 60kg
4x 70kg
6x 50kg

Butterfly
3x 10x 45kg

Lying Plate loaded chest press
3x 10x 40kg

Lat-pulldown wide MAG
10x 60kg
10x 75kg
10x 80kg
8x 85kg
4x 100kg
8x 80kg

Plate loaded high row
10x 80kg
10x 100kg
2x 8x 120kg

Plate loaded close grip t-bar row
10x 40kg
10x 60kg
6x 80kg
10x 70kg

10min. Stairmaster

(Ochtend)Gewicht: 92,25kg

Gewicht was exact gelijk als gisterochtend. Calorieën zit ik op 4k momenteel.

 

[KategorieC]

Schouders-armen

5min. Crosstrainer

Plate loaded Shoulder press
10x 10kg
10x 20kg
10x 30kg
10x 40kg
4x 50kg
9x 35kg

Cable front raise/Hanging Side cable raise
10x 5kg
10x 10kg
2x 10x 15kg

Wide grip upright row ez-bar
10x 30kg
10x 35kg
10x 40kg
8x 45kg

Close grip benchpress ss pull up
10x 40kg, 10x
10x 50kg, 8x
10x 60kg, 8x
10x 70kg, 6x
5x 80kg, 5x

Preacher curl ez-bar ss rope extension
10x 25kg, 10x 40kg
10x 30kg, 10x 45kg
10x 35kg, 10x 50kg

One arm rope pushdown ss one arm cable curl
10x 10kg, 10x 10kg
10x 15kg, 10x 15kg
10x 20kg, 10x 20kg
10x 25kg, 10x 25kg
10x 30kg, 10x 30kg

Incline hammer curl ss Plate loaded seated calf raise
10x 12,5kg, 10x 60kg
2x (10x 15kg, 10x 60kg)

Ez-bar curl 21en
21x 30kg

5min. Loopband

Lekkere training zo op de zondag...

(Ochtend)gewicht: 91,4kg