Django's Trainings log!

[djangowja]

Control Lower day
Pause squats - 6x4x90kg
Pause deadlifts - 3x4x110kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x8xbw
Cable ab pulldown - 3x10x40kg (Goes)

Control upper day
Pause bench press - 6x4x72.5kg
Bent over row (pause at top) - 6x4x50kg
Military press - 1x10x50kg
Chin-ups - 1x10xbw+7.5kg

Incline close dumbell press - 3x11x22kg
Standing dumbell curl (tegelijk) - 3x9x12kg
Cable rear delt - 3x11x20kg
Close grip bench press - 3x12x40kg
Cable bicep curls - 3x10x45kg (Goes)

 

[djangowja]

Heavy lower day
Squats - 3x6x115kg
Deadlifts - 2x6x130kg

Hip thrust - 3x8x80kg
Hamstring curls - 3x11x45kg
Leg raises - 3x9x7kg

 

[djangowja]

Heavy upper day
Bench press - 3x6x85kg
Bent over row - 3x6x70kg
Military press - 1x6x55kg
Chin ups - 1x6xbw+12.5kg

Side raises - 3x12x7kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x8x32.5kg (Goes)
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)

 

[djangowja]

Control Lower day
Pause squats - 6x4x92.5kg
Pause deadlifts - 3x4x112.5kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x8xbw
Cable ab pulldown - 3x10x40kg (Goes)

---------- Toegevoegd 30 August 2014 om 01:36 ---------- De post hierboven werd geplaatst 29 August 2014 om 17:32 ----------

Control upper day
Pause bench press - 6x4x75kg
Bent over row (pause at top) - 6x4x50kg
Military press - 1x10x52.5kg
Chin-ups - 1x10xbw+7.5kg

Incline close dumbell press - 3x12x22kg
Standing dumbell curl (tegelijk) - 3x8x14kg
Cable rear delt - 3x12x20kg
Close grip bench press - 3x12x40kg
Cable bicep curls - 3x10x45kg (Goes)

 

[TheDutchOak]

Leuk schema, ik ga je volgen!

 

[djangowja]

Leuk schema, ik ga je volgen!

Klik om te verkleinen...

Welkom op mn log!

Gelijk even een update over mn voeding plaatsen.
Macro's 400c, 80f, 175p

Voeding van vrijdag 29-8-2014

 

[djangowja]

Heavy lower day
Squats - 3x6x115kg
Deadlifts - 2x6x132.5kg

Hip thrust - 3x8x80kg
Hamstring curls - 3x11x45kg / laying hamstring curls (breda) - 3x12x10kg
Leg extention (breda) - 3x8x35kg
Leg raises - 3x10x7kg

---------- Toegevoegd om 20:03 ---------- De post hierboven werd geplaatst om 14:20 ----------

Heavy upper day
Bench press - 3x6x87.5kg
Bent over row - 3x6x70kg
Military press - 1x6x55kg
Chin ups - 1x6xbw+12.5kg

Side raises - 3x8x8kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x8x32.5kg (Goes) / One arm bicep cable rows - 3x12x10kg
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)
Cable face pulls - 3x12x15kg

 

[djangowja]

Control Lower day
Pause squats - 6x4x95kg
Pause deadlifts - 3x4x115kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x8xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x10x30kg (breda)
Buitenkant benen machine - 3x12x25kg


Control upper day
Pause bench press - 6x4x77.5kg
Bent over row (pause at top) - 6x4x52.5kg
Military press - 1x10x52.5kg
Chin-ups - 1x10xbw+7.5kg

Incline close dumbell press - 3x12x22kg
Standing dumbell curl (tegelijk) - 3x8x14kg
Cable rear delt - 3x12x20kg
Close grip bench press - 3x12x40kg / Close grip incline press - 3x8x50kg
Neutral grip pulldowns - 3x12x50kg
Cable bicep curls - 3x10x45kg (Goes)

 

[djangowja]

Heavy lower day
Squats - 3x6x117.5kg
Deadlifts - 2x6x135kg

Hip thrust - 3x8x80kg
Hamstring curls - 3x11x45kg / laying hamstring curls (breda) - 3x8x15kg
Leg extention (breda) - 3x9x35kg
Leg raises - 3x11x7kg

Heavy upper day
Bench press - 3x6x90kg
Bent over row - 3x6x72.5kg
Military press - 1x6x55kg
Chin ups - 1x6xbw+15kg

Side raises - 3x9x8kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x8x32.5kg (Goes) / One arm bicep cable curls - 3x10x15kg
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)
Cable face pulls - 3x8x20kg (pull down machine)

---------- Toegevoegd om 16:41 ---------- De post hierboven werd geplaatst om 16:40 ----------

Control Lower day
Pause squats - 6x4x97.5kg
Pause deadlifts - 3x4x115kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x8xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x10x30kg (breda)
Buitenkant benen machine - 3x12x25kg
Front squat - 3x8x40kg

 

[djangowja]

Control upper day
Pause bench press - 6x4x77.5kg
Bent over row (pause at top) - 6x4x52.5kg
Military press - 1x10x52.5kg
Chin-ups - 1x10xbw+10kg

Incline close dumbell press - 3x12x22kg
Standing dumbell curl (tegelijk) - 3x8x14kg
Cable rear delt - 3x12x20kg
Close grip bench press - 3x12x40kg / Close grip incline press - 3x9x50kg
Neutral grip pulldowns - 3x8x55kg
Cable bicep curls - 3x10x45kg (Goes)

 

[djangowja]

Heavy lower day
Squats - 3x6x117.5kg
Deadlifts - 2x6x135kg

Hip thrust - 3x8x80kg
Hamstring curls - 3x8x45kg (Goes) / laying hamstring curls (breda) - 3x8x15kg
Leg extention (breda) - 3x9x35kg
Leg raises - 3x12x7kg

 

[djangowja]

Heavy upper day
Bench press - 3x6x90kg
Bent over row - 3x6x72.5kg
Military press - 1x6x57.5kg
Chin ups - 1x6xbw+15kg

Side raises - 3x10x8kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x8x32.5kg (Goes) / One arm bicep cable curls - 3x11x15kg
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)
Cable face pulls - 3x9x20kg (pull down machine)


Control Lower day
Pause squats - 6x4x100kg
Pause deadlifts - 3x4x17.5kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x9xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x11x30kg (breda)
Buitenkant benen machine - 3x10x30kg
Front squat - 3x8x40kg

---------- Toegevoegd om 15:39 ---------- De post hierboven werd geplaatst om 15:38 ----------

Control upper day
Spoto bench press - 6x4x80kg
Bent over row (pause at top) - 6x4x52.5kg
Military press - 1x10x52.5kg
Chin-ups - 1x10xbw+10kg

Incline close dumbell press - 3x12x22kg
Standing dumbell curl (tegelijk) - 3x8x14kg
Cable rear delt - 3x12x20kg
Close grip bench press - 3x12x40kg / Close grip incline press - 3x10x50kg
Neutral grip pulldowns - 3x9x55kg
Cable bicep curls - 3x10x45kg (Goes)

 

[djangowja]

Heavy lower day
Squats - 3x6x120kg
Deadlifts - 2x6x137.5kg

Hip thrust - 3x8x80kg
Hamstring curls - 3x8x45kg (Goes) / laying hamstring curls (breda) - 3x9x15kg
Leg extention (breda) - 3x9x35kg
Leg raises - 3x8x8kg

 

[djangowja]

Heavy upper day
Bench press - 3x6x92.5kg
Bent over row - 3x6x75kg
Military press - 1x6x57.5kg
Chin ups - 1x6xbw+15kg

Side raises - 3x10x8kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x10x32.5kg (Goes) / One arm bicep cable curls - 3x11x15kg
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)
Cable face pulls - 3x9x20kg (pull down machine)

 

[djangowja]

Control Lower day
Pause squats - 6x4x102.5kg
Pause deadlifts - 3x4x120kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x10xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x12x30kg (breda)
Buitenkant benen machine - 3x10x30kg
Front squat - 3x8x40kg

 

[djangowja]

Control upper day
Spoto bench press - 6x4x82.5kg
Bent over row (pause at top) - 6x4x52.5kg
Military press - 1x10x52.5kg
Chin-ups - 1x10xbw+10kg

Incline close dumbell press - 3x12x22kg
Standing dumbell curl (tegelijk) - 3x8x14kg
Cable rear delt - 3x12x20kg
Close grip bench press - 3x12x40kg / Close grip incline press - 3x11x50kg
Neutral grip pulldowns - 3x10x55kg
Cable bicep curls - 3x10x45kg (Goes)

 

[djangowja]

Heavy lower day
Squats - 3x6x122.5kg
Deadlifts - 2x6x140kg

Hip thrust - 3x8x80kg
Hamstring curls - 3x10x45kg (Goes) / laying hamstring curls (breda) - 3x9x15kg
Leg extention (breda) - 3x9x35kg
Leg raises - 3x9x8kg

---------- Toegevoegd om 01:17 ---------- De post hierboven werd geplaatst om 01:15 ----------

Heavy upper day
Bench press - 3x6x92.5kg
Bent over row - 3x6x75kg
Military press - 1x6x57.5kg
Chin ups - 1x6xbw+15kg

Side raises - 3x11x8kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x10x32.5kg (Goes) / One arm bicep cable curls - 3x12x15kg
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)
Cable face pulls - 3x10x20kg (pull down machine)

---------- Toegevoegd om 01:17 ---------- De post hierboven werd geplaatst om 01:17 ----------

Control Lower day
Pause squats - 6x4x105kg
Pause deadlifts - 3x4x122.5kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x10xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x12x30kg (breda)
Buitenkant benen machine - 3x10x30kg
Front squat - 3x8x40kg

 

[djangowja]

Control upper day
Spoto bench press - 6x4x85kg
Bent over row (pause at top) - 6x4x52.5kg
Military press - 1x10x52.5kg
Chin-ups - 1x10xbw+10kg

Incline close dumbell press - 3x12x22kg
Standing dumbell curl (tegelijk) - 3x8x14kg
Cable rear delt - 3x12x20kg
Close grip bench press - 3x12x40kg / Close grip incline press - 3x12x50kg
Neutral grip pulldowns - 3x11x55kg
Cable bicep curls - 3x10x45kg (Goes)

---------- Toegevoegd om 14:42 ---------- De post hierboven werd geplaatst om 14:40 ----------

Heavy lower day
Squats - 3x6x122.5kg
Deadlifts - 2x6x140kg

Hip thrust - 3x8x80kg
Hamstring curls - 3x10x45kg (Goes) / laying hamstring curls (breda) - 3x9x15kg
Leg extention (breda) - 3x9x35kg
Leg raises - 3x9x8kg

---------- Toegevoegd om 14:43 ---------- De post hierboven werd geplaatst om 14:42 ----------

Heavy upper day
Bench press - 3x6x95kg
Bent over row - 3x6x77.5kg
Military press - 1x6x60kg
Chin ups - 1x6xbw+17.5kg

Side raises - 3x12x8kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x10x32.5kg (Goes) / One arm bicep cable curls - 3x8x20kg
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)
Cable face pulls - 3x10x20kg (pull down machine)

 

[djangowja]

Control Lower day
Pause squats - 6x4x107.5kg
Pause deadlifts - 3x4x122.5kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x10xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x12x30kg (breda)
Buitenkant benen machine - 3x10x30kg
Front squat - 3x8x40kg


Control upper day
Spoto bench press - 6x4x85kg
Bent over row (pause at top) - 6x4x52.5kg
Military press - 1x10x52.5kg
Chin-ups - 1x10xbw+12.5kg

Incline close dumbell press - 3x12x22kg
Standing dumbell curl (tegelijk) - 3x8x14kg
Cable rear delt - 3x12x20kg
Close grip bench press - 3x12x40kg / Close grip incline press - 3x8x55kg
Neutral grip pulldowns - 3x12x55kg
Cable bicep curls - 3x10x45kg (Goes)


Heavy lower day
Squats - 3x6x125kg
Deadlifts - 2x6x142.5kg

Hip thrust - 3x8x60kg
Hamstring curls - 3x10x45kg (Goes) / laying hamstring curls (breda) - 3x9x15kg
Leg extention (breda) - 3x9x35kg
Leg raises - 3x9x8kg
Front squats - 3x8x40/50/60kg

 

[djangowja]

Heavy upper day
Bench press - 3x6x95kg
Bent over row - 3x6x77.5kg
Military press - 1x6x60kg
Chin ups - 1x6xbw+17.5kg

Side raises - 3x8x9kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x10x32.5kg (Goes) / One arm bicep cable curls - 3x9x20kg
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)
Cable face pulls - 3x11x20kg (pull down machine)

---------- Toegevoegd om 00:27 ---------- De post hierboven werd geplaatst om 00:15 ----------

Control Lower day
Pause squats - 6x4x110kg
Pause deadlifts - 3x4x125kg

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x11xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x8x35kg (breda)
Buitenkant benen machine - 3x11x30kg
Front squat - 3x8x40kg


Control upper day
Spoto bench press - 6x4x87.5kg
Bent over row (pause at top) - 6x4x55kg
Military press - 1x10x55kg
Chin-ups - 1x10xbw+12.5kg

Incline close dumbell press - 3x12x22kg
Standing dumbell curl (tegelijk) - 3x8x14kg
Cable rear delt - 3x12x20kg
Close grip bench press - 3x12x40kg / Close grip incline press - 3x9x55kg
Neutral grip pulldowns - 3x8x60kg
Cable bicep curls - 3x10x45kg (Goes)


Heavy lower day
Squats - 3x6x125kg
Deadlifts - 2x6x142.5kg

Hip thrust - 3x8x60kg
Hamstring curls - 3x10x45kg (Goes) / laying hamstring curls (breda) - 3x9x15kg
Leg extention (breda) - 3x9x35kg
Leg raises - 3x9x8kg
Front squats - 3x8x40/50/60kg
Stiff legged deadlifts 3x8x60kg

---------- Toegevoegd om 00:29 ---------- De post hierboven werd geplaatst om 00:27 ----------

Heavy upper day
Bench press - 3x6x97.5kg > Fail, Reset volgende week
Bent over row - 3x6x80kg
Military press - 1x6x60kg
Chin ups - 1x6xbw+17.5kg

Side raises - 3x9x9kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x11x32.5kg (Goes) / One arm bicep cable curls - 3x9x20kg
Incline flyes - 3x12x16kg
Seated ez-bar extentions - 3x10x30kg (Goes)
Cable face pulls - 3x11x20kg (pull down machine) / 2x15x20kg (Goes)