DJR89 - Powerbuilding Log

[DJR89]

Thnx guys, vandaag nog twee.

VR 15-01-16

--deadlift
Warmup
2x180 pr

--incline bp rpt
3x70 pr
6x62.5
9x55
20x55 tngo amrap

--db row
4x8x40

--ohp
2x8x45
1x17x45 amrap

--chinups
3x8x bw

--ohp machine
2x10x80

--machine row cg
1x10x100
1x20x100 amrap

Goed.

 

[Fothermucker]

Lol @ 17x45 ohp schouders zullen wel goed vol gezeten hebben

 

[Skatermarvin]

Zo dan! gaat lekker hier zeg..

PR's vliegen om je oren hier!

 

[DJR89]

Dinsdag 19-01

Squat
3x4x120

Incline bp rpt
4x70 pr
6x62.5
2x10x55

Db row
5x8x40

Seated db ohp
3x10x18

Chinups
3x10xbw

Machine ohp
3x10x80

Machine row
3x10x100

Goed.

 

[DJR89]

Zaterdag 23-1
DL + Schouders / Rug verticaal

A1.Overhead Press
4x6x55
3x10x45

A2.Chinups
4x6xBW+10
3x5xBW

B1. Lateral Raise
3x10x8

B2. Pulldown machine wide
3x10x60

C1.Overhead Press (Hammer Strength)
3x10x40

C2. Pulldown plate loaded
3x10x80

D1. Overhead Press machine
3x10x80

D2. Pulldown machine narrow
3x10x80

Deadlift
3x3x160

Core
Plank (90, 60 sec)
Ab wheel 10x

Feedback
Prima training. Ik verwacht binnen enkele weken gestructureerder te trainen. Desondanks blijft kracht goed en daalt het gewicht. 79.2kg vanochtend.

 

[Sgt Skip]

Goed bezig pik!

 

[DJR89]

Goed bezig pik!

tnx meis!

 

[Krimlo]

#fitdutchie

 

[DJR89]

Zaterdag 24-1-16

Squat
warmup
1x142.5 ATG PR
3x5x110

Incline Bench Press
3x72.5 PR
5x65
10x60
10x50

DB Row
4x6x45

Dips
3x10xBW

Machine Row Narrow
3x10x100

Cable Flyes
3x10x30

Cable Row
3x10x80

Arms
~12 sets

#fitdutchie

#ontopicblijven swa

 

[Krimlo]

Oké, mooi squat PR. 150 op de meet?

 

[Skatermarvin]

Still going strong hier!

 

[Sgt Skip]

Meis doet hier goed zijn best [emoji106]

 

[DJR89]

Oké, mooi squat PR. 150 op de meet?

Uiteraard!

Still going strong hier!

Thnx!

Meis doet hier goed zijn best [emoji106]

Ja man, dat der superfood smoothie gains.

 

[DJR89]

Woensdag 17-1-16

Squat
3x6x110

Incline bench press
2x75 pr
3x6x60

Db overhead
4x8x20

Chinups
4x10x bw

Machine ohp
3x10x80

Machine row narrow
3x10x100

Prima

 

[DJR89]

zondag 31-01

Squat
3x8x100

Deadlift
3x5x140 beltless

Incline Bench
2x6x60
1x10x60

DB Row
4x10x40

DB OHP
3x10x20

Pullups
4x10xBW

Machine OHP
3x10x80

Machine Row Narrow
3x10x100

 

[DJR89]

Wo 3-2

Squat
3x3x120

Incline bp
3x6x60
1x10x50

Db row
3x6x45
1x10x36

Chins
4x6xbw

Db ohp
4x6x20

Machine ohp
3x10x80

Machine row narrow
3x10x100

 

[DJR89]

za 06-02

A. deadlift
2x170
3x160
4x150
6x140

B1. overhead press
4x6x55

B2. pullups
4x6xbw

C1 seated db press
12x18
12x20
12x22

C2 cable pulldown narrow
12x60
12x65
12x70

D1 lateral raise
3x20x8

D2 facepulls
3x20x70

E1 machine ohp
3x10x80

E2 machine pulldown wide 3x10x80

goed. zometeen squats,

 

[DJR89]

zo 7-2

squat
2x10x100
2x5x100

incline bench
3x7x60

db row
4x7x45

dips
3x10xbw+10

cable row
3x10x70

decline press
3x10x80

machine row narrow
3x10x100

arms

20 min treadmill. 6.5 km/u, 11% helling.

 

[DJR89]

Woensdag 10-2

Squat
3x3x120
5x100
20x60

Incline bench
5x65
6x60
7x55
10x50

Db row
4x8x45

Seated db ohp
3x10x22

Chinups
3x10x bw

Machine ohp
2x10x80
1x20x80 pfff

Machine row narrow
2x10x100
1x20x100 pff

 

[Sgt Skip]

Mooie training man.. Schouder nog pijnvrij met de Bench?