Django's Trainings log!

djangowja · 9 nov 2013

Push 2
Military press POWER 1x3x60kg, 1x3x65, 1x5x67.5kg
Military press 3x10/10/10x50kg / Dumbell press 3x10x20kg
Wide grip upright rows 3x10x47.5kg
Chest dips 3x6xbw+30kg
Incline machine press 3x8x80kg / Incline dumbell press 3x8/6/7x34kg
Dumbbell flyes 3x10x26kg / Pec deck 3x10x65kg
Close grip bench press 3x8x55kg restpause explosive
Overhead tricep extention (optioneel) 3x10x30kg //

---------- Toegevoegd om 19:00 ---------- De post hierboven werd geplaatst om 16:46 ----------

Pull 2
Deadlift POWER 1x3x160kg, 1x3x170kg, 1x3x177.5kg
Rack pulls 3x7x160kg (van 2 dikke 20kg schijven)
Neutral grip pull downs 3x8x90kg
Close grip pull downs 3x8x60kg (zeer langzame negative)
Cable rows 3x10x90kg // niet gedaan
Dumbbell rows 3x9x52kg (deadstop) / Plate loaded machine rows 3x8x50kg
Face pulls 3x10x30kg
Cable curls 3x10x55kg
Incline dumbell curls 3x10/8x10kg(optioneel)

Deadlift met heeeel veel moeite, ga misschien paar cycles terug met de deadlift :mad:

djangowja · 13 nov 2013

Push 1
Bench press POWER 1x5x80kg – 1x3x92.5kg – 1x3x102.5kg
Bench press 3x10x75kg / Floor press 3x7x80kg
Incline dumbell press 3x10/9/8x30kg / Incline press 3x9x60kg
Cable flyes 2x12x20kg & 2x10x25kg
Behind the neck press 3x7x40kg / Dumbell press 3x8x24kg
Dumbbell side raises 3x9x20kg
Cable pushdowns 3x9x27.5kg
Overhead dumbbell extention (optioneel) 3x7x34kg

---------- Toegevoegd om 14:30 ---------- De post hierboven werd geplaatst om 14:26 ----------

Pull 1
Bent over row POWER 1x5x80kg – 1x3x92.5kg – 1x3x102.5kg
Bent over row 3x11x62.5kg
T-bar rows 3x10x62.5kg
Pull downs 3x6x75kg
Barbell schrugs 3x8x125kg
Dumbbell rear delt raises 3x9x20kg
Ez-Barbell bicep curl 3x8x35kg
Cable one arm bicep curls (optioneel) 3x9x20kg

djangowja · 14 nov 2013

Benen 1
Squat POWER 110x5 - 125x3 - 3x140kg
Squats (pause) 3x8x60kg > overgegaan van box squats naar pause squats omdat het bankje bij de box squat te hoog was
Deflict romanian deadlifts 3x7x62.5kg / Good morning 3x6x60kg
Leg press / Hack squat 3x12x45kg // niet gedaan
leg extention 3x9x35kg
seated leg curls 3x9x40kg
Back raises 2x10xbw (stand 7), 2x8xbw (stand 10)
Cable ab crunch 3x9x50kg
Leg raises 3x12xbw
Calf raises (optioneel) 3x8x35kg

djangowja · 17 nov 2013

Push 2
Military press POWER 1x5x57.5kg, 1x3x65, 1x3x72.5kg
Military press 3x10/10/10x50kg / Dumbell press 3x8x22kg
Wide grip upright rows 3x11x47.5kg
Chest dips 3x7xbw+30kg
Incline machine press 3x9x70kg / Incline dumbell press 3x8/6/7x34kg
Dumbbell flyes 3x10x24kg / Pec deck 3x10x65kg
Close grip bench press 3x6x60kg restpause explosive
Overhead tricep extention (optioneel) 3x11x30kg //

---------- Toegevoegd om 18:35 ---------- De post hierboven werd geplaatst om 18:33 ----------

Pull 2
Deadlift POWER 1x5x150kg, 1x3x170kg, 1x1x187.5kg
Rack pulls 3x8x160kg (van 2 dikke 20kg schijven)
Neutral grip pull downs 3x8x90kg
Close grip pull downs 3x8x60kg (zeer langzame negative)
Cable rows 3x10x90kg // niet gedaan
Dumbbell rows 3x9x52kg (deadstop) / Plate loaded machine rows 3x8x50kg
Face pulls 3x11x30kg
Cable curls 3x11x55kg
Incline dumbell curls 3x10/8x10kg(optioneel)

djangowja · 18 nov 2013

Push 1
Bench press POWER 1x5x82.5kg – 1x5x87.5kg – 1x8x92.5kg
Bench press 3x10x75kg / Floor press 3x7x80kg
Incline dumbell press 3x10/10/8x30kg / Incline press 3x9x60kg
Cable flyes 2x13x20kg & 2x12x25kg
Behind the neck press 3x8x40kg / Dumbell press 3x8x24kg
Dumbbell side raises 3x10x20kg
Cable pushdowns 3x10x27.5kg
Overhead dumbbell extention (optioneel) 3x8x34kg

djangowja · 27 nov 2013

Wat kleine aanpassingen in het schema, wat oefeningen omgegooit:

Push 1
Bench press POWER 1x5x80kg – 1x3x92.5kg – 1x3x102.5kg
Military press 5x8x40kg / Dumbell shoulder press 3x8x22kg
Dumbell press 3x8/8/7x30kg / Incline press 3x9x60kg
Cable flyes 2x12x20kg
Seated Dumbbell side raises 2x10x10kg
Cable pushdowns 3x9x27.5kg / Overhead dumbbell extention (optioneel) 3x7x34kg

Pull 1
Bent over row POWER 1x5x80kg – 1x3x92.5kg – 1x3x102.5kg
Rack pulls 3x8x160kg (van 2 dikke 20kg schijven)
Pull ups 5x ?? 2x underhand & 3x overhand
Dumbell rows 3x9x52kg / T-bar rows 3x10x62.5kg
Barbell schrugs 3x8x125kg
Dumbbell rear delt raises 3x9x20kg
Ez-Barbell bicep curl 3x8x35kg / Cable one arm bicep curls (optioneel) 3x9x20kg

Benen 1
Squat POWER 110x5 - 125x3 - 3x140kg
Squats (pause) 3x8x60kg
Deflict romanian deadlifts 3x7x62.5kg / Good morning 3x6x60kg
leg extention 3x9x35kg
Back raises 2x10xbw (stand 7), 2x8xbw (stand 10) / seated leg curls 3x9x40kg
Cable ab crunch 3x9x50kg
Leg raises 3x12xbw

Push 2
Military press POWER 1x5x57.5kg, 1x3x65, 1x3x72.5kg
Bench press 3x10x75kg / Chest dips 3x7xbw+30kg
Behind the neck press 3x7x40kg / Machine shoulder press

Incline machine press 3x9x70kg / Close grip bench press 3x6x60kg
Overhead tricep extention (optioneel) 3x11x30kg / Floor press 3x7x80kg
Wide grip upright rows 2x11x47.5kg / Dumbell side raises 2x10x20kg

Pull 2
Deadlift POWER 1x5x150kg, 1x3x170kg, 1x1x187.5kg
Bent over row 3x10x60kg
Neutral grip pull downs 3x8x90kg
Close grip pull downs 3x8x60kg (zeer langzame negative)
Cable rows / Plate loaded machine rows 3x8x50kg
Face pulls 2x11x30kg
Cable curls 3x11x55kg / Incline dumbell curls 3x10/8x10kg(optioneel)

---------- Toegevoegd 27 November 2013 om 00:21 ---------- De post hierboven werd geplaatst 26 November 2013 om 16:55 ----------

Pull 1
Bent over row POWER 1x3x87.5kg – 1x3x92.5kg – 1x3x100kg
Rack pulls 3x5x170kg
Pull ups 5x8/8/7/7/7
Dumbell rows 3x6x56kg / T-bar rows 3x10x62.5kg
Barbell schrugs 3x8x125kg
Dumbbell rear delt raises 2x10x20kg
Ez-Barbell bicep curl 3x8x35kg / Cable one arm bicep curls (optioneel) 2x9x20kg

djangowja · 28 nov 2013

Benen 1
Squat POWER 122.5x3 - 130x3 - 4x137.5kg
Deflict deadlifts 3x7x62.5kg / Good morning 3x6x60kg
Front squat 3x8x40kg / Squats (pause) 3x8x60kg
Back raises 2x8xbw / volgende keer plus barbell
Seated leg curls 3x9x40kg / leg extention 3x9x35kg (optioneel)
Cable ab crunch 3x9x50kg
Leg raises 3x12xbw

Tepelbram · 28 nov 2013

Lekkere training, hoe bevalt wendler?

djangowja · 28 nov 2013

Tepelbram zei:
Lekkere training, hoe bevalt wendler?

Ja zeker, wat dingen veranderd, zware training pff!
Wendler bevalt zeker

ben nu met cycle 6 bezig, volgende week weer maxes testen.

Word wel steeds closer, haal soms maar net de benodigde reps, zoals de deadlift.
Deze gaat paar cycles terug in gewicht vanaf cycle 7.

Heb alles in n excel bestand staan, zal v/d week paar screens uploaden

djangowja · 1 dec 2013

Push 2
Military press POWER 1x3x62.5kg, 1x3x65, 1x4x70kg
Bench press 3x8x70kg / Chest dips 3x7xbw+30kg
Behind the neck press 3x8x40kg / Machine shoulder press
Incline machine press 3x10x70kg / Close grip bench press 3x6x60kg
Overhead tricep extention (optioneel) 2x12x30kg / Floor press 3x7x80kg
Wide grip upright rows 2x11x47.5kg / Dumbell side raises 2x10x20kg

djangowja · 2 dec 2013

Pull 2
Deadlift POWER 1x3x127.5kg, 1x3x137.5kg, 1x3x145kg
Bent over row 4x10x60kg
Pull ups 3x8/8/7
Neutral grip pull ups 2x8/6
Cable rows 2x8x80kg / Plate loaded machine rows 3x8x50kg
Face pulls 2x11x30kg
Cable curls 3x11x55kg / Incline dumbell curls 3x10/8x10kg

djangowja · 5 dec 2013

Push 1
Bench press POWER 1x5x82.5kg – 1x3x92.5kg – 1x3x105kg
Military press 5x8x42.5kg / Dumbell shoulder press 3x8x22kg
Dumbell press 3x8x28kg / Incline press 3x9x60kg
Cable flyes 2x10/15x20kg
Seated Dumbbell side raises 2x10x10kg
Cable pushdowns 2x10x30kg / Overhead dumbbell extention (optioneel) 3x7x34kg

---------- Toegevoegd om 14:06 ---------- De post hierboven werd geplaatst om 14:04 ----------

Pull 1
Bent over row POWER 1x5x82.5kg – 1x3x92.5kg – 1x3x105kg
Rack pulls 3x5x170kg
Pull ups 5x8/8/8/6/6
Dumbell rows 3x8x56kg / T-bar rows 3x10x62.5kg
Barbell schrugs 3x8x125kg // niet gedaan
Dumbbell rear delt raises 2x11x20kg
Ez-Barbell bicep curl 3x8x35kg / Cable one arm bicep curls (optioneel) 3x10x20kg

---------- Toegevoegd om 23:24 ---------- De post hierboven werd geplaatst om 14:06 ----------

Benen 1
Squat POWER 115x5 - 130x3 - 2x145kg
Deflict deadlifts 2x5x100kg / Good morning 3x6x60kg
Front squat 5x8x45kg / Squats (pause) 3x8x60kg
Back raises 2x5xbw+40kg
Seated leg curls 3x9x40kg / leg extention 2x10x35kg (optioneel)
Cable ab crunch 2x10x50kg
Leg raises 2x8xbw

djangowja · 7 dec 2013

Push 2
Military press POWER 1x5x57.5kg, 1x3x65, 1x4x72.5kg
Bench press 5x8x70kg / Chest dips 3x7xbw+30kg
Behind the neck press 3x8x42.5kg / Machine shoulder press
Incline machine press 2x11x70kg / Close grip bench press 3x6x60kg
Overhead tricep extention (optioneel) 2x13x30kg / Floor press 3x7x80kg
Wide grip upright rows 2x11x47.5kg / Dumbell side raises 2x10x20kg

djangowja · 9 dec 2013

Pull 2
Deadlift POWER 1x5x120kg, 1x3x137.5kg, 1x2x152.5kg
Bent over row 5x10x60kg
Pull ups 3x8/8/7
Neutral grip pull ups 2x8/6
Cable rows 2x8x80kg / Plate loaded machine rows 2x8x40kg
Face pulls 2x11x30kg
Cable curls 3x11x55kg / Incline dumbell curls 3x10x10kg

djangowja · 14 dec 2013

Push 1
Bench press POWER 1x5x85kg – 1x5x90kg – 1x5x95kg
Military press 5x8x45kg / Dumbell shoulder press 3x8x22kg
Dumbell press 3x8x28kg / Incline press 3x9x60kg
Cable flyes 2x10/15x20kg
Seated Dumbbell side raises 2x10x10kg
Cable pushdowns 2x10x30kg / Overhead dumbbell extention (optioneel) 3x7x34kg

Pull 1
Bent over row POWER 1x5x85kg – 1x5x90kg – 1x5x95kg
Rack pulls 3x5x170kg
Pull ups 5x8/8/8/6/6
Dumbell rows 3x8x56kg / T-bar rows 3x10x62.5kg
Barbell schrugs 3x8x125kg // niet gedaan
Dumbbell rear delt raises 2x11x20kg
Ez-Barbell bicep curl 3x8x35kg / Cable one arm bicep curls (optioneel) 3x10x20kg

Benen 1
Squat POWER 117.5x5 - 125x5 - 5x132.5kg
Deflict deadlifts 2x5x100kg / Good morning 3x6x60kg
Front squat 5x8x50kg / Squats (pause) 3x8x60kg
Back raises 2x6xbw+40kg
Seated leg curls 3x9x40kg / leg extention 2x11x35kg (optioneel)
Cable ab crunch 2x10x50kg
Leg raises 2x8xbw

---------- Toegevoegd om 01:30 ---------- De post hierboven werd geplaatst om 01:27 ----------

Push 2
Military press POWER 1x5x60kg, 1x5x65, 1x5x67.5kg
Bench press 5x10x72.5kg / Chest dips 3x7xbw+30kg
Behind the neck press 3x8x45kg / Machine shoulder press
Incline machine press 2x11x70kg / Close grip bench press 3x6x60kg
Overhead tricep extention (optioneel) 2x13x30kg / Floor press 3x7x80kg
Wide grip upright rows 2x11x47.5kg / Dumbell side raises 2x10x20kg

djangowja · 16 dec 2013

Pull 2
Deadlift POWER 1x5x125kg, 1x5x132.5kg, 1x5x140kg
Bent over row 5x10x65kg
Pull ups 3x5
Neutral grip pull ups 2x5
Cable rows 2x9x80kg / Plate loaded machine rows 2x8x40kg
Face pulls 2x11x30kg
Cable curls 3x11x55kg / Incline dumbell curls 3x11x10kg

djangowja · 22 dec 2013

Push 1
Bench press POWER 1x3x90kg – 1x3x90kg – 1x3x100kg
Military press 5x10/10/10/8/8x45kg / Dumbell shoulder press 3x8x22kg
Dumbell press 4x8x28kg / Incline press 3x9x60kg
Cable flyes 2x11/16x20kg
Seated Dumbbell side raises 2x11x10kg
Cable pushdowns 2x12x30kg / Overhead dumbbell extention (optioneel) 3x7x34kg

Pull 1
Bent over row POWER 1x3x90kg – 1x3x95kg – 1x3x100kg
Rack pulls 3x140kg, 3x180kg, 1x220kg
Pull ups 5x8/8/8/6/6
Dumbell rows 3x9x56kg / T-bar rows 3x10x62.5kg
Barbell schrugs 3x8x125kg // niet gedaan
Dumbbell rear delt raises 2x11x20kg
Ez-Barbell bicep curl 3x8x35kg / Cable one arm bicep curls (optioneel) 3x10x20kg

Benen 1
Squat POWER 125x3 - 132.5x3 - 3x142.5kg
Deflict deadlifts 3x4x110kg / Good morning 3x6x60kg
Front squat 5x9x50kg / Squats (pause) 3x8x60kg
Back raises 2x6xbw+40kg
Seated leg curls 3x9x40kg / leg extention 2x12x35kg (optioneel)
Cable ab crunch 2x10x50kg
Leg raises 2x8xbw

djangowja · 24 dec 2013

Push 2
Military press POWER 1x3x65kg, 1x3x67.5, 1x3x72.5kg
Bench press 5x8x75kg / Chest dips 3x7xbw+30kg
Behind the neck press 3x9x45kg / Machine shoulder press
Incline machine press 3x11x70kg / Close grip bench press 3x6x60kg
Overhead tricep extention (optioneel) 2x13x30kg / Floor press 3x7x80kg
Wide grip upright rows 2x11x47.5kg / Dumbell side raises 2x12x20kg

---------- Toegevoegd om 19:49 ---------- De post hierboven werd geplaatst om 19:42 ----------

Pull 2
Deadlift POWER 1x3x132.5kg, 1x3x140kg, 1x3x150kg
Bent over row 5x10x65kg
Pull ups 3x5
Neutral grip pull ups 2x5
Cable rows 2x9x80kg / Plate loaded machine rows 2x8x40kg
Face pulls 2x12x30kg
Cable curls 3x12x55kg / Incline dumbell curls 3x11x10kg

---------- Toegevoegd om 20:24 ---------- De post hierboven werd geplaatst om 19:49 ----------

Benen 2
Squats 5x8x100kg
Hack squats 3x8x40kg
Leg curls 2x8x50kg
Leg extention 2x8x65kg
Leg raises 3x8

djangowja · 30 dec 2013

Push 1
Bench press POWER 1x5x85kg – 1x3x95kg – 1x1x107.5kg
Military press 5x10x45kg / Dumbell shoulder press 3x8x22kg
Dumbell press 4x8x28kg / Incline press 3x9x60kg
Cable flyes 2x11/16x20kg
Seated Dumbbell side raises 2x12x10kg
Cable pushdowns 2x12x30kg / Overhead dumbbell extention (optioneel) 3x7x34kg

Pull 1
Bent over row POWER 1x5x85kg – 1x3x95kg – 1x1x107.5kg
Rack pulls 3x140kg, 3x180kg
Pull ups 5x8/8/8/6/6
Dumbell rows 3x9x56kg / T-bar rows 3x10x62.5kg
Barbell schrugs 3x8x125kg // niet gedaan
Dumbbell rear delt raises 2x11x20kg
Ez-Barbell bicep curl 3x8x35kg / Cable one arm bicep curls (optioneel) 3x10x20kg

Benen 1
Squat POWER 17.5x5 - 132.5x3 - 1x150kg
Deflict deadlifts 3x4x110kg / Good morning 3x6x60kg
Front squat 5x9x50kg / Squats (pause) 3x8x60kg
Back raises 2x6xbw+40kg >> naar 2e benen dag
Seated leg curls 3x9x40kg / leg extention 2x12x35kg (optioneel)
Cable ab crunch 2x10x50kg
Leg raises 2x8xbw

djangowja · 31 dec 2013

Push 2
Military press POWER 1x5x60kg, 1x3x67.5, 1x2x75kg
Bench press 5x10x75kg / Chest dips 3x7xbw+30kg
Behind the neck press 3x9x45kg / Dumbell press 3x10x22kg
Incline machine press 3x11x70kg / Close grip bench press 3x6x60kg
Overhead tricep extention (optioneel) 3x8x40kg / Floor press 3x7x80kg
Wide grip upright rows 2x11x47.5kg / Dumbell side raises 2x12x20kg

---------- Toegevoegd om 18:00 ---------- De post hierboven werd geplaatst om 17:27 ----------

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