Django's Trainings log!

[djangowja]

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

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x12xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x9x35kg (breda)
Buitenkant benen machine - 3x12x30kg
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 - 3x6x127.5kg
Deadlifts - 2x6x145kg

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 3x8x65kg

 

[djangowja]

Heavy upper day
Bench press - 3x6x90kg > Fail
Bent over row - 3x6x80kg
Military press - 1x6x60kg
Chin ups - 1x6xbw+17.5kg

Side raises - 3x10x9kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x12x32.5kg (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)

---------- Toegevoegd om 15:44 ---------- De post hierboven werd geplaatst om 15:28 ----------

Hyper Lower Day
Squat - 5x8x90kg
Stiff legged deadlift 3x8x70kg
Laying hamstring curl 3x12x20kg
Calf raise - 3x15x20kg
Leg extention 3x12x30kg
Leg raises 3x8xbw

Hyper upper Day
Bench Press - 4x8x75kg
Incline dumbell press - 4x8x24kg
Chest supported row - 4x8x30kg
Pull ups 4x8xbw
Military press 3x10x40kg
Cable bicep curls 3x10x30kg
Ez-bar tricep extentions 4x12x20kg
Face pulls 4x10x20kg

 

[djangowja]

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

Leg curl - 3x12x45kg (Goes)
Leg press - 3x11x283kg (Goes)
Glute ham raises - 3x12xbw (breda)
Cable ab pulldown - 3x10x40kg (Goes) / 3x9x35kg (breda)
Buitenkant benen machine - 3x8x35kg
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 - 3x8x60kg / Close grip incline press - 3x8x55kg
Neutral grip pulldowns - 3x9x60kg
Cable bicep curls - 3x10x45kg (Goes)

Heavy lower day
Squats - 3x6x127.5kg
Deadlifts - 2x6x145kg

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 3x8x40kg

---------- Toegevoegd om 00:44 ---------- De post hierboven werd geplaatst om 00:37 ----------

Heavy upper day
Bench press - 3x6x90kg
Bent over row - 3x6x80kg
Military press - 1x6x60kg
Chin ups - 1x6xbw+20kg

Side raises - 3x11x9kg (hangend, apart)
Chest supported row (neutral grip) - 3x8x20kg (per kant, Goes)
Barbell curls - 3x8x35kg (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)

Hyper Lower Day
Squat - 5x8x90kg
Stiff legged deadlift 3x8x70kg / Sumo deadlift 3x8x100kg
Laying hamstring curl 3x12x20kg (Goes)
Calf raise - 3x15x20kg (breda) / 3x15x30kg (Goes)
Leg extention 3x12x30kg / 3x12x50kg (Goes)
Leg raises 3x10xbw

Hyper upper Day
Bench Press - 4x8x75kg
Incline dumbell press - 4x8x24kg
Chest supported row - 4x8x30kg (Goes) / 4x8x20kg (Breda)
Pull ups 4x8xbw
Military press 3x10x40kg
Cable bicep curls 3x10x30kg (Goes) / 3x12x15kg (Breda)
Ez-bar tricep extentions 4x12x20kg
Face pulls 4x10x20kg (Goes) / 4x10x20kg (Breda)