Django's Trainings log!

[djangowja]

Pull 1
Bent over row POWER 80, 85, 90
Bent over row 4x8x70kg
T-bar rows 3x8x50kg
Pull downs 4x10x60kg
Barbell schrugs 3x8x100kg
Dumbbell rear delt raises 4x10x14kg
Ez-Barbell bicep curl 3x8x30kg
Cable bicep curls (optioneel) 3x10x20kg

---------- Post toegevoegd 30 August 2013 om 23:02 ----------

Benen 1
Squat POWER 105x3 112.5x3, 7x120kg
Squat 3x8x90kg
Leg press / Hack squat 4x8x40kg
leg extention 4x10x20kg
seated leg curls 3x8x30kg
Back raises 2x10xbw+10kg
Cable ab crunch 3x10x35kg
Leg raises 3x8xbw
Calf raises (optioneel) -

 

[djangowja]

Push 2
Military press POWER 1x355kg, 1x3x57.5, 1x7x60kg
Military press 3x8x45kg
Wide grip upright rows 5x10x30kg
Chest dips 3x8xbw+20kg
Incline machine press 4x8x70kg
Dumbbell flyes 3x10x24kg/14kg/10kg
Close grip bench press 3x8x50kg/40kg/30kg/20kg
Overhead tricep extention (optioneel) 3x8x20kg

 

[DJR89]

Gaat lekker hier, zie ik! Keep it up!

 

[djangowja]

Gaat lekker hier, zie ik! Keep it up!

Klik om te verkleinen...

Thx, ja gaat lekker!

Pull 2
Deadlift POWER 1x3x147.5kg, 1x3x155kg, 1x3x160kg
Deadlift 3x8x120kg
Neutral grip pull downs 3x8x80kg
Close grip pull downs (optioneel) -
Cable rows 4x10x80kg
Dumbbell rows 3x8x52kg
Face puls 3x8x20kg
Cable curls 3x8x50kg
Hammer curls (optioneel)

Pffoe die deadlifts, zat niet meer dan 3 reps in vandaag

 

[djangowja]

Push 1
Bench press POWER 1x5x75kg – 1x3x85kg – 1x6x95kg
Bench press 10/9/7x70kg
Incline bench press smith machine 3x10x60kg
Cable flyes 4x12x20kg
Behind the neck smith machine press 4x8x40kg
Dumbbell side raises 3x8x16kg
Cable pushdowns 3x12x20kg
Overhead dumbbell extention (optioneel) 2x8x24kg/16kg/10kg

Pull 1
Bent over row POWER 1x5x75kg – 1x3x85kg – 1x8x95kg
Bent over row 3x10x70kg
T-bar rows 3x8x55kg
Pull downs 4x8x65kg
Barbell schrugs 3x10x100kg/60kg
Dumbbell rear delt raises 3x8x16kg
Ez-Barbell bicep curl 3x10x30kg
Cable bicep curls (optioneel) 3x12x20kg

 

[djangowja]

Benen 1
Squat POWER 100x5 112.5x3, 6x125kg
Squat 3x10x90kg
Leg press / Hack squat 3x8x45kg
leg extention 3x8x25kg
seated leg curls 3x10x30kg
Back raises 2x10xbw+10kg
Cable ab crunch 3x12x35kg
Leg raises 3x10xbw
Calf raises (optioneel)

Afgelopen weken maar weinig gepost, dit kwam omdat ik zonder internet zat. vanaf maandag alle trainingen dezelfde dag loggen!

 

[djangowja]

Push 2
Military press POWER 1x5x50kg, 1x3x57.5, 1x6x65kg
Military press 3x10x45kg
Wide grip upright rows 3x8x35kg
Chest dips 3x10xbw+20kg
Incline machine press 3x8x80kg
Dumbbell flyes 3x8x26kg
Close grip bench press 3x10x50kg
Overhead tricep extention (optioneel) 2x10x20kg

 

[djangowja]

Pull 2
Deadlift POWER 1x5x137.5kg, 1x3x155kg, 1x4x175kg
Deadlift 3x8x120kg NIET gedaan
Neutral grip pull downs 3x10x80kg
Close grip pull downs (optioneel) 3x8x70kg
Cable rows 2x8x85kg
Dumbbell rows 4x8x52kg
Face puls 3x10x20kg
Cable curls 3x10x50kg
Hammer curls (optioneel)

 

[djangowja]

Push 1
Bench press POWER 1x5x77.5kg – 1x5x82.5kg – 1x9x87.5kg
Bench press 3x10x70kg
Incline bench press smith machine 3x10x60kg
Cable flyes 4x12x20kg
Behind the neck smith machine press 4x8x40kg
Dumbbell side raises 3x10x16kg/14kg/10kg/8kg/7kg...
Cable pushdowns 3x12x20kg
Overhead dumbbell extention (optioneel) 3x8x28kg

 

[djangowja]

Pull 1
Bent over row POWER 1x5x77.5kg – 1x5x82.5kg – 1x9x87.5kg
Bent over row 3x8x72.5kg
T-bar rows 3x10x55kg
Pull downs 4x8x65kg
Barbell schrugs 3x10x100kg/60kg
Dumbbell rear delt raises 3x10x16kg
Ez-Barbell bicep curl 3x10x30kg
Cable bicep curls (optioneel) 3x12x20kg

 

[Tepelbram]

flinke bors man.

 

[djangowja]

flinke bors man.

Klik om te verkleinen...

Thx man, Bors zitten eigenlijk niet in wendler, maar doe m wendler style omdat ik 5 dagen train per week

---------- Post toegevoegd 14 September 2013 om 13:44 ----------

Benen 1
Squat POWER 102.5x5 110x5, 10x117.5kg
Squat 3x10x90kg
Leg press / Hack squat 3x10x45kg
leg extention 3x10x25kg
seated leg curls 3x10x30kg
Back raises 2x10xbw+10kg
Cable ab crunch 3x8x40kg
Leg raises 3x8xbw
Calf raises (optioneel)

 

[djangowja]

Push 2
Military press POWER 1x5x52.5kg, 1x5x57.5, 1x9x60kg
Military press 3x10x45kg
Wide grip upright rows 3x8x40kg
Chest dips 3x10xbw+20kg
Incline machine press 3x8x80kg
Dumbbell flyes 3x8x26kg
Close grip bench press 3x10x50kg
Overhead tricep extention (optioneel) 2x10x20kg //

 

[djangowja]

Pull 2
Deadlift POWER 1x5x142.5kg, 1x5x150kg, 1x8x160kg
Deadlift 3x8x120kg NIET gedaan
Neutral grip pull downs 3x12/10/10x80kg
Close grip pull downs (optioneel) 3x10x70kg
Cable rows 2x10x85kg
Dumbbell rows 3x10x52kg
Face puls 3x12x20kg
Cable curls 3x10x50kg
Hammer curls (optioneel)

 

[djangowja]

Push 1
Bench press POWER 1x3x82.5kg – 1x3x87.5kg – 1x8x92.5kg
Bench press 3x12x70kg
Incline bench press smith machine 3x8x62.5kg
Cable flyes 4x8x25kg
Behind the neck smith machine press 3x12x40kg
Dumbbell side raises 4x10x16kg
Cable pushdowns 3x8x25kg
Overhead dumbbell extention (optioneel) 3x10x28kg

 

[djangowja]

Pull 1
Bent over row POWER 1x5x77.5kg – 1x5x82.5kg – 1x9x87.5kg
Bent over row 3x8x72.5kg
T-bar rows 3x10x55kg
Pull downs 4x8x65kg
Barbell schrugs 3x10x100kg/60kg
Dumbbell rear delt raises 3x10x16kg
Ez-Barbell bicep curl 3x10x30kg
Cable bicep curls (optioneel) 3x12x20kg

---------- Post toegevoegd 20 September 2013 om 22:07 ----------

Benen 1
Squat POWER 110x3 - 117.5x3 - 6x122.5kg
Squat 3x10x90kg
Leg press / Hack squat 3x10x45kg
leg extention 3x10x25kg
seated leg curls 3x10x30kg
Back raises 2x10xbw+10kg
Cable ab crunch 3x8x40kg
Leg raises 3x8xbw
Calf raises (optioneel)

 

[djangowja]

Push 2
Military press POWER 1x3x55kg, 1x3x60, 1x8x62.5kg
Military press 3x6x50kg
Wide grip upright rows 3x10x40kg
Chest dips 3x8xbw+25kg
Incline machine press 3x10x80kg
Dumbbell flyes 3x8x26kg / Pec deck 3x10x60kg
Close grip bench press 3x10x50kg
Overhead tricep extention (optioneel) 2x10x20kg //

 

[djangowja]

Pull 2
Deadlift POWER 1x3x150kg, 1x3x150kg, 1x4x170kg
Deadlift 3x8x120kg NIET gedaan
Neutral grip pull downs 3x12x80kg
Close grip pull downs (optioneel) 3x10x70kg
Cable rows 2x10x85kg
Dumbbell rows 3x12x52kg
Face puls 3x8x25kg
Cable curls 3x8x55kg
Hammer curls (optioneel)

 

[djangowja]

Push 1
Bench press POWER 1x5x77.5kg – 1x3x87.5kg – 1x6x97.5kg
Bench press 3x8x72.5kg
Incline bench press smith machine 3x9x62.5kg
Cable flyes 4x12x25kg
Behind the neck smith machine press 3x8x42.5kg
Dumbbell side raises 3x12x16kg
Cable pushdowns 3x10x25kg
Overhead dumbbell extention (optioneel) 3x12x28kg

 

[djangowja]

Pull 1
Bent over row POWER 1x5x77.5kg – 1x3x87.5kg – 1x6x97.5kg
Bent over row 3x10x72.5kg
T-bar rows 3x12x55kg
Pull downs 3x12x65kg
Barbell schrugs 3x12x100kg
Dumbbell rear delt raises 3x12x16kg
Ez-Barbell bicep curl 3x12x30kg
Cable bicep curls (optioneel) 3x8x25kg

---------- Post toegevoegd 26 September 2013 om 11:03 ----------

Benen 1
Squat POWER 102.5x5 - 117.5x3 - 5x130kg
Squat 3x11/10/11x90kg
Leg press / Hack squat 3x12x45kg
leg extention 3x12x25kg
seated leg curls 3x12x30kg
Back raises 2x10xbw
Cable ab crunch 3x10x40kg
Leg raises 3x10xbw
Calf raises (optioneel)