Enough is never... enough

[gast 301121]

setsxrepsxgewicht
dumbbells zijn kg per hand

Push Up (deels warming up)
2x15xBW
10xBW
8xBW

Incline Bench Press
4x12x35
10x40
8x40
7x40

Incline Dumbbell Press
12x12
10x14
8x14
8x12

Incline Fly's
2x12x7
2x12x8

Incline Bench Press op multistation
12x35
3x12x30

Barbell Curl breed
12x15
2x12x20
12x15

Preacher Curl
2x12x15
10x20
12x15

Dumbbell Curl
12x8
3x12x9

 

[gast 301121]

Military Press front
12x25
12x30
11x30
10x30

Seated Shoulder Press Front Shoulder (multistation)
12x25
3x12x30

Seated Shoulder Press Back Shoulder (multistation)
3x12x30
10x30

Military Press achter (Behind the neck press)
3x12x25
12x20

Cable Wrist Curl - Palms up
12x20
3x12x25

Cable Wrist Curl - Palms down
4x12x15

 

[gast 301121]

ben momenteel op vakantie, er is een sportschool in de buurt maar mijn trainingen kan ik hier helaas niet posten
groetjes marienuszz

 

[Lennart010]

Fijne vakantie man !

 

[gast 301121]

Fijne vakantie man !

Klik om te verkleinen...

thx dude!

 

[gast 301121]

laatste training in die gym op mijn vakantiebestemming...

Bench Press
3x8x40
6x50

Dumbbell Press
4x8x15

Peck Deck
3x8x30
8x35

Incline Smith Machine Bench Press
4x8x20+?(stang niet erbij gerekend, onbekend gewicht)

Seated Bent Over Shoulder Side Raise
4x8x4

Seated Shoulder Press Machine
8x25
3x8x20

Shoulder Side/Lateral Raises
4x8x4

Preacher Curling Machine
2x8x20
8x25
8x30

Seated Concentration Curl
4x8x7

p.s. check mijn progressiefotos: http://forum.dutchbodybuilding.com/f16/marienusz-pics-215648/index4.html#post4657403

 

[gast 301121]

training vandaag

Dumbbell Squat
4x12x12

Leg Extension
4x12x40

Standing Leg Curl (normaal)
4x12x25

Standing Barbell Calf Raise met vooraf 1 Power Clean
20x30
3x20x40

 

[gast 301121]

vanaf nu een nieuwe biceps-schema (mag wel wat meer massa op..)
een deel heb ik van GIANT! http://www.giantpt.com/training/gewichtstraining/vier-killeroefeningen-voor-grotere-biceps.html gehaald

1. One Arm Dumbbell Preacher Curls
2. Smalle Barbell Curls
3. Spider Curls

 

[gast 301121]

Incline Bench Press
2x10x40
2x8x40

Dumbbell Pullover
3x12x18
10x18

Decline Dumbbell Press
3x12x14
11x14

Cable Crossover
10x15
8x20
8x22,5
9x20

toch maar anders biceps getraind dan hierboven staat

Cable Hammer Curls
12x20
10x25
2x8x27,5

Brede Barbell Curls (olympische stang)
12x20
11x20
10x20
9x20

One Arm Dumbbell Preacher Curls
12x7
8x9
10x8
7x9

 

[gast 301121]

Military press front
2x12x30
10x30
8x30

Bent Over Seated Shoulder Raise
2x12x4
2x10x4

Military Press achter
10x30
2x8x30
12x25

Cable Wrist Curl (palms up)
4x12x30

Cable Wrist Curl (palms down)
4x12x15

 

[gast 301121]

kabel = katroll 1:2
setsxrepsxgewicht

Bent Over Row Reversed Grip
8x40
8x45
2x8x55

Cable Rows (smal)
8x80
8x85
8x90
8x91

Cable Rows breed, palms up
8x80
8x85
8x87,5
8x88,5

Full ROM Cable Lat Pulldown (http://www.bodybuilding.com/exercises/detail/view/name/full-range-of-motion-lat-pulldown)
8x10
2x8x12,5
8x15

Barbell Shrugs met vooraf deadlift
8x40
8x45
8x50
8x55

Triceps Pushdown
8x35
2x8x40
8x45

Smal Bankdrukken
8x30
8x35
8x40
7x40


in tijden niet zo lekker getraind!

 

[gast 301121]

benen schouders onderarmen
setsxrepsxgewicht

Dumbbell Squat
4x12x12

Leg Extension
12x40
12x50
12x55
12x60

Toe Press (p*ssy legpress machine)
12x200
2x12x220
12x240

Standing Leg Curl
4x12x20

Miltary Press front
2x12x30
2x10x30

Seated Bent Over Shoulder Side Raise
12x4
12x5
2x10x5

Military Press achter
12x30
10x30
2x8x30

Cable Wrist Curl (palms up)
12x30
3x12x25

Cable Wrist Curl (palms down)
4x12x15

 

[gast 301121]

Incline Bench Press
4x8x40

Dumbbell Press
4x8x16

Dumbbell Incline Fly's
8x8
3x8x9

Cable Crossover
8x15
8x22,5
2x8x25

Barbell Curl
2x8x20
8x25
8x20

Spider Curl
3x8x20
8x15

One Arm Dumbbell Preacher Curl
8x8
8x9
8x8
8x9

 

[gast 301121]

nieuwe gewichtsmeting: 72 kg atm

Military Press Front
12x30
10x30
8x35
8x30

Military Press achter
12x30
10x30
8x30
9x30

Seated Bent Over Shoulder Side Raise
4x12x5

Dumbbell Squat
4x10x12

Leg Extensions
12x40
8x45
8x50
8x55

Too Press (p*ssy leg press)
8x240
8x250
2x8x260

Standing Leg Curl
4x12x25

 

[gast 301121]

Cable Row smal
8x85
8x90
8x92,5
8x95 (niet volledig strict)

Bent Over Row
8x50
2x8x55
8x50

Bent Over Dumbbell Row
4x8x18 (per hand)

Dumbbell Shrugs
4x12x18

CGBP
2x8x40
12x35
8x40(spot)

Triceps Pushdown Rope
8x22,5
8x25
8x27,5
8x30

Standing Cable Triceps Extension
8x25
8x27,5
8x30
8x32,5

 

[gast 301121]

Dumbbell Press
3x12x16
10x16

Incline Bench Press
10x40
2x10x35
8x35
k*tbenchpressdag!

Cross-over Cables
12x22,5
12x20
12x17,5

Incline Dumbbell Fly's
4x12x7

Spider Curl
4x12x15

Dumbbell Curl staand 2 armen tegelijk
4x12x7

One Arm Dumbbell Preacher Curl
12x9
10x9
10x8
8x9

 

[gast 301121]

Shoulder Press SS Two-Arm Front Raise
12x8 SS 12x7
12x8 SS 12x7
12x8 SS 12x7
10x8 SS 10x7

Military Press Achter
4x12x30

Dumbbell Squat
4x12x12

Leg Extension
12x40
12x50
2x12x55

Standing Leg Curl
4x12x25

Calf Raise op multistation
20x85
3x20x90

 

[gast 301121]

Bent Over Row Reversed Grip
Warming up: 2x20x40
8x50
stukje van de olympische stang af waardoor alles er zo af kon vallen.. gelukkig niet gebeurt maar de stang kon niet meer gebruikt worden

Bent Over Dumbbell Row Reversed Grip
4x8x18

Cable Row smal
8x80
8x85
8x90
8x92,5

HyperExtensions
8xBodyWeight
3x8xBodyWeight+5kg

Vertical Row Machine Breed
8x45
8x50
8x52,5
8x55

Pek Dek (multistation) Machine Shrugs
4x8x100

Cable Rope Extensions
8x25
8x30
8x32,5
8x35

Dumbbell Triceps Extenions
4x8x7

Dumbbell 2-Hands Triceps Extensions
8x14
8x16
2x8x18

 

[gast 301121]

Military Press front
3x8x30
7x35

Db shoulder press
8x8
8x9
8x10
8x12

Bent Over Seated Shoulder Raise
2x8x6
2x10x5

Dumbbell Squat
2x8x12
2x8x14

Leg Extensions
8x50
8x55
8x60
8x65

Standing Leg Curls
4x12x25

Toe Press (p*ssy leg press)
3x20x260

 

[gast 301121]

Db bench press
3x12x16
10x16

Incline Bench Press apparaat
2x12x35
2x12x40

Incline Fly's
12x7
12x8
12x9
12x10

Chest Press
12x50
12x45
12x40
12x35

Barbell Curl breed
2x12x20

Barbell Curl smal
2x12x15

Dumbbell Curl
2x12x6
2x12x7

Preacher Curl
3x12x15
12x20