Enough is never... enough

[gast 301121]

training van GISTEREN

Dumbbell Squat
4x12x12

Leg Extension
3x12x35
12x45

Calf Raise (Multistation)
4x20x85

Toe Press
4x12x180

Pelvis lift op bal
4x12xBodyWeight

Standing Leg Curl, 2 sec hold op hoogste punt, daarna tikje en naar beneden
3x12x20
12x25

abzzzz workout jwt

 

[gast 301121]

Pek Dek bankdruk apparaat incline
3x12x40
12x35

Incline Bench Press
12x30
6x35
ai, failure!
12x35
12x30

Db press
4x12x12

Preacher Curl
2x12x15
12x20
12x15

Bb curl
4x12x15

db curl
4x12x8

b&b gingen beiden k*t

 

[gast 301121]

Standing Shoulder Press
3x12x7
12x8

Military Press back (behind the neck press)
12x20
2x12x25
8x30 PR!
8 was failure-punt.

Military Press front
3x12x25
12x20

Bb front raise
4x12x10

Palms-Down Barbell Wrist Curl Over A Bench
4x12x10

Palms-Up Barbell Wrist Curl Over A Bench
1x6x20
oei, polsen deden heel erg pijn, dus deze vervangen voor een andere oefening

Reverse Bb curl
12x20
3x12x15

 

[gast 301121]

Bent Over Row
2x12x35
2x12x40

Front Lat Pulldown breed
4x12x75

Vertical Row
4x12x35

Front Lat Pulldown smal
2x12x70
2x12x75

Triceps Pushdown
2x12x35
2x12x40
ai, laatste 2 setjes slechte uitvoering, wou eigenlijk lager in gewicht, maar dat was dan weer iets te licht.

Triceps Extension
4x12x8
setjes direct achter elkaar

CCBP
12x25
3x12x30
bijna failure in het laatste setje.

Bb shrugs met vooraf Deadlift
12x40
12x45
12x50
12x55
burn baby, BURN!

 

[gast 301121]

training van GISTEREN


Incline BenchPress
4x12x35

Pek Dek bench press
12x40
12x35
12x32.5
12x30

Db press
12x14
12x10
2x12x12

bb curl
12x15
2x12x20
12x15

db curl
4x12x8

Preacher Curl
2x12x15
2x12x20

jezus, het was zwaar!

 

[gast 301121]

Front Lat Pulldown smal
2x12x75
12x72,5
12x65

Vertical Row smal
12x30
12x35
2x12x37.5

Inverted Smith Machine (vervangen door Multistation) Row
12xBodyWeight
8xBodyWeight
10xBodyWeight
12xBodyWeight

Bent Over Row
4x12x40

Db shrugs
4x12x18

Triceps cable pushdown
12x35
2x12x37,5
12x40

CGBP
4x12x30
pijn aan me schouder,daarom kon ik niet hoger gaan qua gewicht.

db Triceps Extension
4x12x8
setjes meteen achter elkaar

 

[gast 301121]

db squat
2x12x12
2x12x14

Leg Extension
3x12x40
ikga niet voluit wegens mijn knie.

Standing Leg Curl Static hold 2 sec
4x12x20
setjes direct achter elkaar

calf raise op multistation
2x20x70
2x20x65

 

[gast 301121]

training van gisteren (ben weer een beetje laat)

Incline Bench Press
12x40
2x10x40
8x40

Bankdruk apparaat (pek dek)
3x12x40
12x45

Dumbbell Press
2x12x12
2x12x14

Superset-Piramide Db curl
12x9
12x8
12x7
12x6
12x5
12x4
12x3
12x2
12x1

Barbell Curl
12x20
3x12x15

Preacher Curl
4x12x15

 

[gast 301121]

Military press front
12x20
12x25
2x8x30

Cable front raise
2x12x10
12x12,5
12x15

military press achter (behind the neck press)
2x12x25
8x30
7x30

Arnold Press
4x12x7

Cable wrist curl (palms up)
4x12x20

Cable wrist curl (palms down)
2x12x10
2x12x15

 

[gast 301121]

Vertical Row Smal
4x12x35

Front Lat Pulldown smal
3x12x70
12x75

Front Lat Pulldown Breed
4x12x70

Bent Over Row
4x12x35

Triceps Pushdown
4x12x35

cgbp
4x12x25

k*ttraining

 

[gast 301121]

db squat
4x12x14

Leg Extension
4x12x35

Calf Raise op pek dek multistation
4x12x85

Standing Leg Curl 2sec static hold op hoogste punt + tikje
4x12x21

 

[gast 301121]

Incline Bench Press
4x12x35

Db press
2x12x12
2x12x14

Pek dek bench press
4x12x35

Cross-Over Cables
4x12x15

Concentration Curl
4x12x8

Zottman Curl
4x12x7

Cable Curl
4x12x25

k*ttraining..

 

[gast 301121]

Military press front
12x30
2x10x30
8x30

Barbell Front Raise
4x12x10

Military press achter (behind the neck press)
8x30
2x12x25
6x30

Barbell One Arm seated Bent Press (voor gelijke kracht in beide schouders)
3x12x10
10x10

 

[gast 301121]

Cable Row
2x12x70
12x75
12x80

Vertical Row
12x35
3x12x40

Bent Over Barbell Row
4x12x40

One Arm Dumbbell Row
4x12x14

Dumbbell Shrugs
4x12x18

CGBP
4x12x30

Triceps Pushdown
12x35
3x12x40

saaie training vandaag..

 

[gast 301121]

Dumbbell Squat
4x12x12

Leg Extension
3x12x40
12x45

Multistation calf raise
15x80
2x15x85
15x90

Standing leg curl top hold 2 sec + tikjes naar boven
4x12x25

 

[gast 301121]

Push Up
3x12x15

Pek Dek Multistation bench press
3x12x35
12x40

Chest Press
3x12x45
12x50

Dumbbell Press
12x12
3x12x14

Barbell curl breed
4x12x20

Barbell Curl smal
12x20
2x10x20
8x20

Dumbbell Curl staand
4x12x8

ff een paar leg raises gedaan..

 

[gast 301121]

Military Press front
12x25
12x30
11x30
10x30

Standing Shoulder Press
12x7
2x12x8
12x9

Military press achter (behind the neck press)
12x25
8x30
10x25
6x30

Shoulder press op multistation
3x12x25
12x30

training

Crunches
4x15xBodyWeight

Leg Raises
4x30sec

nog ff borst erbij pakken..

Push Ups
15xBodyWeight
10xBodyWeight+5
8xBodyWeight+5
10xBodyWeight+5

 

[gast 301121]

rustdag

 

[gast 301121]

Cable Row
12x65
12x70
12x75
12x82,5

Hyperextensions 2 sec hold op toppunt
2x12xBodyWeight
12xBodyWeight+5
4 sec hold op toppunt
12xBodyWeight+5

Bent Over Row
4x12x40

Barbell Shrugs met deadlift vooraf
12x40
3x12x50

Triceps Pushdown
12x35
12x37,5
2x12x40

Lying 2 Hands Triceps extension
4x12x12

Triceps Rope Pushdown
3x12x20
12x25

 

[gast 301121]

Leg Extension
4x12x45

Dumbbell Squat
4x12x12

Standing Leg curl 2 sec hold+tikje
4x12x20

Calf Raise multistation
4x12x85