DJR89 - Powerbuilding Log

[Sgt Skip]

lekker bezig man!

 

[DJR89]

Zaterdag 12-3-2016

# Deadlift
1 x 180
3 x 2 x 160

# Squat
7 x 4 x 100

# Leg Press
3 x 10 x 130

# Plank
2 x 60 sec

# Ab-wheel
3 x 10

# Treadmill
20 min, 6.5 km / u, 11' helling

Goed

 

[DJR89]

#Incline Bench Press
70 x 4 x 4

#Dumbbell Row
50 x 6 x 5

#Dips
80 x 10 x 10
totaal 100 reps in 28 min

#Chin-ups
80 x 10 x 10
totaal 100 reps in 28 min

#Dumbbell Overhead Press
20 x 15 x 3

#Machine Row
80 x 15 x 3

#Treadmill
20 min, 6.5 km/u, 12' helling

Prima. Doel was om binnen 30 min zoveel mogelijk BW chins en dips te doen. Uiteindelijk 100 reps each binnen 28 min.

 

[DJR89]

Donderdag 17-3

# squat
122.5 x 5 x 1
122.5 x 4 x 2
100 x 11 x 1

# incline bench press
70 x 5 x 1
70 x 4 x 2
60 x 5 x 1

# dumbbell row
50 x 7 x 5

# seated dumbbell ohp
25 x 7 x 4

# machine row
100 x 10 x 4

# dips
BW x 10 x 5

# chin-ups
BW x 10 x 5

 

[DJR89]

Donderdag 24-2

# squat
110 x 5 x 4

# incline bench press
72.5 x 2 x 1
65 x 5 x 1
60 x 8 x 2

# dumbbell row
40 x 8 x 5

# seated dumbbell ohp
26 x 6 x 2
22 x 10 x 2

# chin - ups
BW x 8 x 5

# dips
BW x 10 x 5

# machine row
100 x 10 x 5

 

[Michael Benedict]

Hey DJR89, Really nice volume or squats! You can also look for this versatile link. These knee sleeves are a significant gymnastic kit that can help protect injuries from injuries and provide heavy workout.