- Lid geworden
- 18 mei 2014
- Berichten
- 14.868
- Karma
- 11.959
- Lengte
- 1m89
- Massa
- 95kg
- Vetpercentage
- 18%
er is toch wel wat intresse voor en er loopt er al een op bb.com dus bij deze.
het zal wel in het engels copy pasted zijn. verder zal het redelijk gedetailleerd zijn.
paar puntjes:
ik volg op die moment geen schema, en train behoorlijk bro.
focus op dit moment veel op bench en deadlift en kan weinig benen doen.
zoals de titel zegt ik train voor kracht en massa.
van wat ik kan filmen zal ook veel op mij instagram komen.
het log op bb.com loopt al eventjes dus ik zal alle posts daarvan maar meteen copy pasten.
Original maxes: ( feb 01 2015 ) --------- Total for big 3: kg 450 lbs 992
----------------1RM--------------------------------------------------REPS---------------
Bench: KG 105 - LBS 231 (dec 2014)-------------- KG 100x3 LBS - 220x3 ( jan 2015)
Squat: KG 145 LBS - 320 (dec 2014)--------------
Deadlift: KG 200 LBS - 441 (nov 2014)------------ KG 190x4 LBS - 419x4 (jan 2015)
OHP(seated): KG 70x3 LBS - 154x3(jan 2015)---- KG 60x8 LBS - 132x8 (jan 2015)
Current maxes: ( 05-05-2015 ) --------- Total for big 3: kg 540 lbs 1190
----------------1RM--------------------------------------------------REPS---------------
Bench: KG 130 - LBS 287 -------------- KG 120x3 LBS - 264x3
Squat: KG 170 - LBS 375 -------------- KG 170x3 LBS - 375x3
Deadlift: KG 240 - LBS 529 ------------ KG 220x5 LBS - 485x5
OHP(seated): KG 85 - LBS 187 -------- KG 80x6 LBS - 176x6
Goal lifts :
Bench: KG 115x1 - LBS 254x1. ---------------------------------------summer 2015.
Squat: - ( low prio till 5 plate(220/485) deadlift )
Deadlift KG 220x1 - LBS 485x1. --------------------------------------summer 2015.
OHP(seated)KG 90x1 - LBS 209x1. -----------------------------------summer 2015.
my transformation from start lift to start log :
weight and bodyfat
starting weight and BF: 85KG(187 LBS) +-11% BF
current weight and BF: 85kg (187 LBS) +-11% BF
goal weight and BF: 80-82 KG (176-180 LBS) +- 8% BF. ( summer 2015)
dutch deadlifting record in the under 84kg class
with deadlift being my only strong lift i know i have no chance to ever get a good total in the powerlifting world, not even in Holland where powerlifting is small. i'm simply to weak and tall
the deadlifting record for under 84kg and under 23yr's old however is 237.5kg.
i'm hoping to deadift 220kg by summer of 2015 and if i can keep making progress at that rate ill be able to deadlift over 240kg by summer of 2016, if i can get to the 84kg class while still deadlifting 250+ in the gym i will join a competition to try and beat the record.
(if meaantje(rip) hasnt broken it by then)
injuries and other problems
left shoulder: my left shoulder can be dislocated on command by using just the muscles in my shoulder. this shoulder is slightly stronger than the right one but can give me pain/discomfort and will then be weaker as a result.
legs and deadlifting: if i train legs it stops me from dead lifting up till sometimes 5 days after the legday, deadlift will be painful and very weak of the ground when i do decide to deadlift just a few days after legday.
right hand: when doing very close grip bench, pushups or lowbar squats my left hand(not the wrist, the inner hand) hurts, i will try to fix this because i hope to switch to lowbar squatting when i get back to squatting. my grip on close grip bench is limited to my pinky on the start of the grip, any closer will hurt.
---------- Toegevoegd om 16:02 ---------- De post hierboven werd geplaatst om 16:00 ----------
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---------- Toegevoegd om 16:04 ---------- De post hierboven werd geplaatst om 16:02 ----------
---------- Toegevoegd om 16:04 ---------- De post hierboven werd geplaatst om 16:04 ----------
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---------- Toegevoegd om 16:07 ---------- De post hierboven werd geplaatst om 16:06 ----------
---------- Toegevoegd om 16:07 ---------- De post hierboven werd geplaatst om 16:07 ----------
het zal wel in het engels copy pasted zijn. verder zal het redelijk gedetailleerd zijn.
paar puntjes:
ik volg op die moment geen schema, en train behoorlijk bro.
focus op dit moment veel op bench en deadlift en kan weinig benen doen.
zoals de titel zegt ik train voor kracht en massa.
van wat ik kan filmen zal ook veel op mij instagram komen.
het log op bb.com loopt al eventjes dus ik zal alle posts daarvan maar meteen copy pasten.
Original maxes: ( feb 01 2015 ) --------- Total for big 3: kg 450 lbs 992
----------------1RM--------------------------------------------------REPS---------------
Bench: KG 105 - LBS 231 (dec 2014)-------------- KG 100x3 LBS - 220x3 ( jan 2015)
Squat: KG 145 LBS - 320 (dec 2014)--------------
Deadlift: KG 200 LBS - 441 (nov 2014)------------ KG 190x4 LBS - 419x4 (jan 2015)
OHP(seated): KG 70x3 LBS - 154x3(jan 2015)---- KG 60x8 LBS - 132x8 (jan 2015)
Current maxes: ( 05-05-2015 ) --------- Total for big 3: kg 540 lbs 1190
----------------1RM--------------------------------------------------REPS---------------
Bench: KG 130 - LBS 287 -------------- KG 120x3 LBS - 264x3
Squat: KG 170 - LBS 375 -------------- KG 170x3 LBS - 375x3
Deadlift: KG 240 - LBS 529 ------------ KG 220x5 LBS - 485x5
OHP(seated): KG 85 - LBS 187 -------- KG 80x6 LBS - 176x6
Goal lifts :
Bench: KG 115x1 - LBS 254x1. ---------------------------------------summer 2015.
Squat: - ( low prio till 5 plate(220/485) deadlift )
Deadlift KG 220x1 - LBS 485x1. --------------------------------------summer 2015.
OHP(seated)KG 90x1 - LBS 209x1. -----------------------------------summer 2015.
my transformation from start lift to start log :
weight and bodyfat
starting weight and BF: 85KG(187 LBS) +-11% BF
current weight and BF: 85kg (187 LBS) +-11% BF
goal weight and BF: 80-82 KG (176-180 LBS) +- 8% BF. ( summer 2015)
dutch deadlifting record in the under 84kg class
with deadlift being my only strong lift i know i have no chance to ever get a good total in the powerlifting world, not even in Holland where powerlifting is small. i'm simply to weak and tall

i'm hoping to deadift 220kg by summer of 2015 and if i can keep making progress at that rate ill be able to deadlift over 240kg by summer of 2016, if i can get to the 84kg class while still deadlifting 250+ in the gym i will join a competition to try and beat the record.
(if meaantje(rip) hasnt broken it by then)
injuries and other problems
left shoulder: my left shoulder can be dislocated on command by using just the muscles in my shoulder. this shoulder is slightly stronger than the right one but can give me pain/discomfort and will then be weaker as a result.
legs and deadlifting: if i train legs it stops me from dead lifting up till sometimes 5 days after the legday, deadlift will be painful and very weak of the ground when i do decide to deadlift just a few days after legday.
right hand: when doing very close grip bench, pushups or lowbar squats my left hand(not the wrist, the inner hand) hurts, i will try to fix this because i hope to switch to lowbar squatting when i get back to squatting. my grip on close grip bench is limited to my pinky on the start of the grip, any closer will hurt.
---------- Toegevoegd om 16:02 ---------- De post hierboven werd geplaatst om 16:00 ----------
push day. (high volume)
on weekends i have to lift early because my gym closes at 15:30, which has often resulted in bad workouts.
i think this is because i eat very little carbs after 8 pm the day before so yday i try'd eating like 150 carbs before bed.
overall i had a great workout so i'm going to start eating more carbs on Friday and Saturday before bed.
bench:
Bar x warmup
60(132) x 8 warmup
80(177) x 3 warmup
90(198) x 4
90(198) x 4
90(198) x 5 (PR)
70(154) x 10 wide grip
OHP(seated): 1st time doing this after bench in a while so i did not have high hopes. ( last time after bench i hit 60x4 for max)
Bar x warmup
40(88) x 8 warmup
60(132) x 3 (easy)
70(166) x 3 (grinder last rep, dropped the weight) (PR for OHP after bench)
65(144) x 3
65(144) x 3 (grinder again)
incline bench DB:
22(49) x 8 ( basically warmup)
32(71) x 6 ( left shoulder did not feel good at all)
32(71) x 6 ( left shoulder again did not feel good at all so i called it)
side laterals:
10(22) x 17
10(22) x 17
10(22) x 14
cable fly's:
10(27.5) x 10 ( thought i had them at 15)
15(33) x 9
15(33) x 8
15(33) x 8
chest press hammer grip: ( pure for pump/burn, slow reps weight not interesting)
weight x8-12
weight x8-12
weight x8-12
CGBP
60(132)x10
60(132)x9
60(132)x8
rope pushdown:
weight x 8-12
weight x 8-12
weight x 8-12
cable pushdown overhand:
weight x8-12
weight x8-12
cable pushdown underhand:
weight x8-12
weight x8-12
BW dips: ( cuz reasons)
BWx9
BWx7
BWx6
Cardio:
rowing 5 minutes
rowing 5 minutes ( shin splints go quite bad had to stop rowing)
cross trainer 5 minutes
on weekends i have to lift early because my gym closes at 15:30, which has often resulted in bad workouts.
i think this is because i eat very little carbs after 8 pm the day before so yday i try'd eating like 150 carbs before bed.
overall i had a great workout so i'm going to start eating more carbs on Friday and Saturday before bed.
bench:
Bar x warmup
60(132) x 8 warmup
80(177) x 3 warmup
90(198) x 4
90(198) x 4
90(198) x 5 (PR)
70(154) x 10 wide grip
OHP(seated): 1st time doing this after bench in a while so i did not have high hopes. ( last time after bench i hit 60x4 for max)
Bar x warmup
40(88) x 8 warmup
60(132) x 3 (easy)
70(166) x 3 (grinder last rep, dropped the weight) (PR for OHP after bench)
65(144) x 3
65(144) x 3 (grinder again)
incline bench DB:
22(49) x 8 ( basically warmup)
32(71) x 6 ( left shoulder did not feel good at all)
32(71) x 6 ( left shoulder again did not feel good at all so i called it)
side laterals:
10(22) x 17
10(22) x 17
10(22) x 14
cable fly's:
10(27.5) x 10 ( thought i had them at 15)
15(33) x 9
15(33) x 8
15(33) x 8
chest press hammer grip: ( pure for pump/burn, slow reps weight not interesting)
weight x8-12
weight x8-12
weight x8-12
CGBP
60(132)x10
60(132)x9
60(132)x8
rope pushdown:
weight x 8-12
weight x 8-12
weight x 8-12
cable pushdown overhand:
weight x8-12
weight x8-12
cable pushdown underhand:
weight x8-12
weight x8-12
BW dips: ( cuz reasons)
BWx9
BWx7
BWx6
Cardio:
rowing 5 minutes
rowing 5 minutes ( shin splints go quite bad had to stop rowing)
cross trainer 5 minutes
---------- Toegevoegd om 16:02 ---------- De post hierboven werd geplaatst om 16:02 ----------
D-Day today.
max out on deadlifts and legday after.
super hyped up before the workout, took a full scoop of pre instead of half. i really wanted to fking go H.A.M.
deadlift:
bar x warmup
60(132) x warmup
100(220) x warmup
140(309) x 4
180(397) x 1
190(417) x 1 easy.
210(463) x 1 PR! grip almost failed so instantly went down after lockout, wasn't super hard.
215(474) x 1 PR! (straps) grinder of the year, 5 seconds atleast and a slight hitch( would get red lighted) but i locked it out!!!
200(441) x 1 (straps) hard cuz i was dead after 215.
lowbar squats:
bar x warmup
60(132) x warmup
100(220) x 4 already felt it was going to hurt both my hands and my back.
120(265) x 3 relatively painless
120(265) x 3 started to hurt
120(265) x 3 heavy and painfull.
legpress plate loaded legs moving separately (weight is per leg):
115(220) x 10
125(276) x 8
125(276) x 8
125(276) x 6
leg curl (seated)
42.5(94) x 10
57.5(127) x 8
57.5(127) x 8 started to hurt so dropped the weight.
42.5(94) x 12
leg extensions :
60(132) x 10
75(165) x 8
80(176) x 8
dropset: 75(165) x 8 --- 60(132) x 4 --- 45(99) x 4
cardio:
cross trainer
10min. heart rate 180-190
10min. heart rate 185-195, last min 200-205.
i was completely exhausted after this workout, it took almost 2.5 hr's. shirt was soaked in sweat.
half fainted in the locker room when i demonstrated the 215 grinder deadlift.(that was a first)
max out on deadlifts and legday after.
super hyped up before the workout, took a full scoop of pre instead of half. i really wanted to fking go H.A.M.
deadlift:
bar x warmup
60(132) x warmup
100(220) x warmup
140(309) x 4
180(397) x 1
190(417) x 1 easy.
210(463) x 1 PR! grip almost failed so instantly went down after lockout, wasn't super hard.
215(474) x 1 PR! (straps) grinder of the year, 5 seconds atleast and a slight hitch( would get red lighted) but i locked it out!!!
200(441) x 1 (straps) hard cuz i was dead after 215.
lowbar squats:
bar x warmup
60(132) x warmup
100(220) x 4 already felt it was going to hurt both my hands and my back.
120(265) x 3 relatively painless
120(265) x 3 started to hurt
120(265) x 3 heavy and painfull.
legpress plate loaded legs moving separately (weight is per leg):
115(220) x 10
125(276) x 8
125(276) x 8
125(276) x 6
leg curl (seated)
42.5(94) x 10
57.5(127) x 8
57.5(127) x 8 started to hurt so dropped the weight.
42.5(94) x 12
leg extensions :
60(132) x 10
75(165) x 8
80(176) x 8
dropset: 75(165) x 8 --- 60(132) x 4 --- 45(99) x 4
cardio:
cross trainer
10min. heart rate 180-190
10min. heart rate 185-195, last min 200-205.
i was completely exhausted after this workout, it took almost 2.5 hr's. shirt was soaked in sweat.
half fainted in the locker room when i demonstrated the 215 grinder deadlift.(that was a first)
---------- Toegevoegd om 16:04 ---------- De post hierboven werd geplaatst om 16:02 ----------
shoulders and biceps
OHP(seated):
bar x warmup
bar x warmup
40(88)x warmup
50(110)x 5
60(132)x 5
60(132)x 5
60(132)x 5
60(132)x 5 hard
60(132)x 5 hard
DB shoulder press(seated):
18(40)x8
28(62)x6
32(70)x4 hard
28(62)x7
28(62)x7 hard
side laterals
12(26)x15
12(26)x13
12(26)x11
10(22)x18
rear delt raises
12(28)x12
12(28)x12
12(28)x12
DB bicep curl
10(22)x10
16(35)x8
16(35)x8
16(35)x8
cable hammer curl
weight x 20
weight x 20
weight x 20
cardio
threadmil, 3.25 km.
cross trainer. 5 minutes.
OHP(seated):
bar x warmup
bar x warmup
40(88)x warmup
50(110)x 5
60(132)x 5
60(132)x 5
60(132)x 5
60(132)x 5 hard
60(132)x 5 hard
DB shoulder press(seated):
18(40)x8
28(62)x6
32(70)x4 hard
28(62)x7
28(62)x7 hard
side laterals
12(26)x15
12(26)x13
12(26)x11
10(22)x18
rear delt raises
12(28)x12
12(28)x12
12(28)x12
DB bicep curl
10(22)x10
16(35)x8
16(35)x8
16(35)x8
cable hammer curl
weight x 20
weight x 20
weight x 20
cardio
threadmil, 3.25 km.
cross trainer. 5 minutes.
---------- Toegevoegd om 16:04 ---------- De post hierboven werd geplaatst om 16:04 ----------
chest and triceps
bench
bar x warmup
60(132)x8
80(176)x5
100(220)x2 hard
100(220)x2 fail 2end rep spotter had to help. dropped the weight.
90(198)x4
90(198)x4
90(198)x3
dumbell press
28(62)x8
36(79)x11
36(79)x9
36(79)x8
cable fly
12.5x12
15x12
15x10
15x10
CGBP
40(88)x8
60(132)x10
60(132)x8
60(132)x8 roll of shame lmao
60(132)x7
at this point i realized i only had 15 mins left in the gym and i was still hyped as fk so went with a superset.
superset robe pushdowns and CGBP
cable x 15
CGBP 40(88)x10
cable x 12
CGBP 40(88)x8
cable x 10
CGBP x 7
cable x 12
cardio
incline walking max incline 6.5kmh 10 minutes. burned the absolute sht out of my calves..
would have loved to do more cardio but gym closed.
bench
bar x warmup
60(132)x8
80(176)x5
100(220)x2 hard
100(220)x2 fail 2end rep spotter had to help. dropped the weight.
90(198)x4
90(198)x4
90(198)x3
dumbell press
28(62)x8
36(79)x11
36(79)x9
36(79)x8
cable fly
12.5x12
15x12
15x10
15x10
CGBP
40(88)x8
60(132)x10
60(132)x8
60(132)x8 roll of shame lmao
60(132)x7
at this point i realized i only had 15 mins left in the gym and i was still hyped as fk so went with a superset.
superset robe pushdowns and CGBP
cable x 15
CGBP 40(88)x10
cable x 12
CGBP 40(88)x8
cable x 10
CGBP x 7
cable x 12
cardio
incline walking max incline 6.5kmh 10 minutes. burned the absolute sht out of my calves..
would have loved to do more cardio but gym closed.
---------- Toegevoegd om 16:05 ---------- De post hierboven werd geplaatst om 16:04 ----------
back and biceps workout rating 6.5/10
alpha as fk lift
bar x warmup
70(154)x warmup
110(241)x warmup
140(307)x 5
160(349)x 3
180(397)x 2 easy.
190(419)x 2 failed on 3rd rep, no happy about this. (straps)
160(349)x 8 good strong set http://instagram.com/p/yvE5PRQ29q/?modal=true
machine low row
70(154) x 12
102.5(206)(max machine weight)x8
102.5(206)x8
102.5(206)x8
pullups
bw x 8
bw x 7
chinups
bw x 8
bw x 7
machine pulldown
70(154)x10
70(154)x10
70(154)x8
face pulls lmao why do i even do this **** i dont feel anything.
weight x 10
weight x 12
weight x 8
shrugs weird hybrid i do which lets me hit the middle part bit better
50(110)x 15
90(197)x 20
90(197)x 18
90(197)x 17
EZ bar curls
bar x warmup
30(66)x 10
35(77)x 8
35(77)x 8
35(77)x 6
hammer curls (seated both arms at same time)
16(35)x 10
16(35)x 10
16(35)x 8
cardio
cross trainer 15 minutes at 175-185 heart rate.
side notes:
the deadlifts did not go great, which is because i squatted 4 days ago-.- i also noticed some lowerback and hamstring discomfort.
since i have very long workouts time is often an issue with my gym closing at 22:00, but after talking to one of the guys working at my gym he said i could use the cardio equipment up till 22:45. time will be less of an issue now in the future.
alpha as fk lift
bar x warmup
70(154)x warmup
110(241)x warmup
140(307)x 5
160(349)x 3
180(397)x 2 easy.
190(419)x 2 failed on 3rd rep, no happy about this. (straps)
160(349)x 8 good strong set http://instagram.com/p/yvE5PRQ29q/?modal=true
machine low row
70(154) x 12
102.5(206)(max machine weight)x8
102.5(206)x8
102.5(206)x8
pullups
bw x 8
bw x 7
chinups
bw x 8
bw x 7
machine pulldown
70(154)x10
70(154)x10
70(154)x8
face pulls lmao why do i even do this **** i dont feel anything.
weight x 10
weight x 12
weight x 8
shrugs weird hybrid i do which lets me hit the middle part bit better
50(110)x 15
90(197)x 20
90(197)x 18
90(197)x 17
EZ bar curls
bar x warmup
30(66)x 10
35(77)x 8
35(77)x 8
35(77)x 6
hammer curls (seated both arms at same time)
16(35)x 10
16(35)x 10
16(35)x 8
cardio
cross trainer 15 minutes at 175-185 heart rate.
side notes:
the deadlifts did not go great, which is because i squatted 4 days ago-.- i also noticed some lowerback and hamstring discomfort.
since i have very long workouts time is often an issue with my gym closing at 22:00, but after talking to one of the guys working at my gym he said i could use the cardio equipment up till 22:45. time will be less of an issue now in the future.
---------- Toegevoegd om 16:05 ---------- De post hierboven werd geplaatst om 16:05 ----------
legs shoulders and triceps workout rating 7.5/10
squat
bar x warmup
60(132) x warmup
80(176) x 6
100(220)x 8
100(220)x 8
100(220)x 7
leg extensions
55(121)x15
80(176)x15
80(176)x12
80(176)x11
leg curls
45(99)x15
35(77)x45 ( friend dared me to go max reps on 35(77)
35(77)x20 dead.
OHP(seated)
bar x warmup
40(88) x warmup
60(132) x 6
70(154) x 2
60(132) x 8
50(110) x 15
side laterals
8x15
12x15
12x13
8x20
front raises
14x12
14x12
14x10
robe pushdown slow and controlled for burn
weight x 20
weight x 20
weight x 20
weight x 20
tricep pushdown slow controlled for burn.
weight x 20
weigth x 20
weight x 20
reverse grip pushdowns slow controlled for burn.
weight x 20
weight x 15
weight x 15
cardio
crosss trainer 25 minutes heart rate 175-190
side notes
starting to notice slight strength loss from cutting.
workout overall was kinda yolo because i was with a friend, original plan was to do just legs.
cardio went great, felt good, feeling like endurance is already getting better.
squat
bar x warmup
60(132) x warmup
80(176) x 6
100(220)x 8
100(220)x 8
100(220)x 7
leg extensions
55(121)x15
80(176)x15
80(176)x12
80(176)x11
leg curls
45(99)x15
35(77)x45 ( friend dared me to go max reps on 35(77)
35(77)x20 dead.
OHP(seated)
bar x warmup
40(88) x warmup
60(132) x 6
70(154) x 2
60(132) x 8
50(110) x 15
side laterals
8x15
12x15
12x13
8x20
front raises
14x12
14x12
14x10
robe pushdown slow and controlled for burn
weight x 20
weight x 20
weight x 20
weight x 20
tricep pushdown slow controlled for burn.
weight x 20
weigth x 20
weight x 20
reverse grip pushdowns slow controlled for burn.
weight x 20
weight x 15
weight x 15
cardio
crosss trainer 25 minutes heart rate 175-190
side notes
starting to notice slight strength loss from cutting.
workout overall was kinda yolo because i was with a friend, original plan was to do just legs.
cardio went great, felt good, feeling like endurance is already getting better.
---------- Toegevoegd om 16:05 ---------- De post hierboven werd geplaatst om 16:05 ----------
chest: workout rating 8.5/10
bench
bar x warmup
60(132)x wamrup. felt light as fk.
80(176)x4
90(199)x7 PR highest reps with 90 was 5. felt aggressive and hyped.
90(199)x6 spot on last rep
90(199)x6 spot on last rep
incline bench
bar x wamrup
60(132)x8
70(154)x8
70(154)x8
60(132)x12
cable fly
12.5x12
15x10+5 cheated
15x8+5 cheated
12.5x10+5 cheated
chest press hammer grip slow and controlled to burnout chest.
weight x 12
weight x 12
weight x 12
cardio
cross trainer 15 minutes
bench
bar x warmup
60(132)x wamrup. felt light as fk.
80(176)x4
90(199)x7 PR highest reps with 90 was 5. felt aggressive and hyped.
90(199)x6 spot on last rep
90(199)x6 spot on last rep
incline bench
bar x wamrup
60(132)x8
70(154)x8
70(154)x8
60(132)x12
cable fly
12.5x12
15x10+5 cheated
15x8+5 cheated
12.5x10+5 cheated
chest press hammer grip slow and controlled to burnout chest.
weight x 12
weight x 12
weight x 12
cardio
cross trainer 15 minutes
---------- Toegevoegd om 16:06 ---------- De post hierboven werd geplaatst om 16:05 ----------
back and biceps: workout rating 9/10
the man lift
bar x warmup
70(154)x warmup
110(241)x warmup
140(307)x 5
160(349)x 3
180(397)x 2 easy.
200(441)x 0 grip failed halfway into the lift. i asked the one guy that has liquid chalk to borrow some
200(441)x 2 PRhngggggg liquid chalk is life. vid: http://instagram.com/p/y5cE1QQ22u/?modal=true
180(397)x 6 PR
lat pulldown
60 x 10
75 x 8
70 x 8
70 x 8
machine row
72.5(the stack) x 8
72.5 x 8
72.5 x 8
machine low row
102.5( the stack) x 8
102.5 x 8
102.5 x 8
barbell row
60(132)x 12
60(132)x 12
60(132)x 12
DB bicep curl
12 x 10
16 x 8
16 x 8
16 x 8
cable robe hammer curl
weight x 8
weight x 8
weight x 7
cardio
did a 6K run the night before, shin splints were a problem tho.
cross trainer 20 minutes heart rate of 180-195 felt great!! new preworkout makes me sweat my ass off tho.
the man lift
bar x warmup
70(154)x warmup
110(241)x warmup
140(307)x 5
160(349)x 3
180(397)x 2 easy.
200(441)x 0 grip failed halfway into the lift. i asked the one guy that has liquid chalk to borrow some
200(441)x 2 PRhngggggg liquid chalk is life. vid: http://instagram.com/p/y5cE1QQ22u/?modal=true
180(397)x 6 PR
lat pulldown
60 x 10
75 x 8
70 x 8
70 x 8
machine row
72.5(the stack) x 8
72.5 x 8
72.5 x 8
machine low row
102.5( the stack) x 8
102.5 x 8
102.5 x 8
barbell row
60(132)x 12
60(132)x 12
60(132)x 12
DB bicep curl
12 x 10
16 x 8
16 x 8
16 x 8
cable robe hammer curl
weight x 8
weight x 8
weight x 7
cardio
did a 6K run the night before, shin splints were a problem tho.
cross trainer 20 minutes heart rate of 180-195 felt great!! new preworkout makes me sweat my ass off tho.
---------- Toegevoegd om 16:07 ---------- De post hierboven werd geplaatst om 16:06 ----------
back and biceps. workout rating: 5/10
overall workout was just a mess, had to go light and could not deadlift.
really did not have my head in it today, ended up randomly doing exercises.
pullups
8x hammer grip
8x reg grip
8x chinup grip
low row machine
70xwamrup
100(machine max) x10
100x10
100x9
lat pulldown machine(not reg lat pulldown)
70x10
90x6
80x8
barbell row
40(88)xwamrup
60(132)x10
70(154)x8
70(154)x8
barbell bicep curl
barx10
30(66)x10
30(66)x8
30(66)x8
easy bar preacher curl
25(55)x10
30(66)x8
32.5(72)x7
30(66)x11 friend helping me on last 4 reps
hammer curl idek why i did so many sets, i only realized in the second to last set i had already done 5.
16(35)x9
16(35)x8
16(35)x8
16(35)x8
16(35)x7
16(35)x7
16(35)x7
smith machine shrugs
60(132)x wamrup
80(176)x 10
110(230)x 8
110(230)x 8
110(230)x 7
cardio at least this went well.
crosstrainer 27.5 minutes at 175-190 heart rate. went up to level 18 for the last 10 minutes which is 2/3 levels higher than i normally go but kept the same pace, endurance gains are coming.
overall workout was just a mess, had to go light and could not deadlift.
really did not have my head in it today, ended up randomly doing exercises.
pullups
8x hammer grip
8x reg grip
8x chinup grip
low row machine
70xwamrup
100(machine max) x10
100x10
100x9
lat pulldown machine(not reg lat pulldown)
70x10
90x6
80x8
barbell row
40(88)xwamrup
60(132)x10
70(154)x8
70(154)x8
barbell bicep curl
barx10
30(66)x10
30(66)x8
30(66)x8
easy bar preacher curl
25(55)x10
30(66)x8
32.5(72)x7
30(66)x11 friend helping me on last 4 reps
hammer curl idek why i did so many sets, i only realized in the second to last set i had already done 5.
16(35)x9
16(35)x8
16(35)x8
16(35)x8
16(35)x7
16(35)x7
16(35)x7
smith machine shrugs
60(132)x wamrup
80(176)x 10
110(230)x 8
110(230)x 8
110(230)x 7
cardio at least this went well.
crosstrainer 27.5 minutes at 175-190 heart rate. went up to level 18 for the last 10 minutes which is 2/3 levels higher than i normally go but kept the same pace, endurance gains are coming.
---------- Toegevoegd om 16:07 ---------- De post hierboven werd geplaatst om 16:07 ----------
push. workout rating: 7/10
still not really into it, ended up starting to do random exercises again.
i just really wanted to lift and not bother with life so i think i was in the gym for nearly 3 hr's.
had some slight forearm pain during bench, i think i pulled a muscle a few days ago, shoulder also felt uncomfortable.
bench
bar x warmup
60(132)x8
80(176)x4
90(199)x1
100(220)x3 spot on last rep
100(220)x2
85(187)x8 spot on last rep
60(132)x17 or 18 lol. ( cuz reasons)
OHP(seated)
bar x warmup
40(88)x8
60(132)x4
65(143)x5 grinder last rep
65(143)x4 grinder last rep
65(143)x4 5 second tooth crunching grinder last rep.
incline dumbell press these felt good and pretty sure they are PR's but i don't do this often so don't know.
20(44)x8
28(62)x6
32(71)x6
32(71)x5
32(71)x5
cable fly's
10x10
15x8
15x8
15x8+10 cheated
hammer grip machine chest press for burn/contraction
weight x10
weight x8
weight x8
weight x12
close grip bench joined my friend who's like addicted to volume.
40(88)x6
60(132)x10
70(153)x6
80(174)x3
70(153)x4
65(143)x5
60(132)x6
60(132)x6
robe pushdown
weight x 8
weight x 8
weight x 7
weight x 11
reverse grip tricep pushdown
weight x 12
weight x 12
weight x 11
weight x 10
cardio
cross trainer 5 min 165-170 heart rate. felt very weak hungry and exhausted, was about to just go home when i thought to myself, fk this ill just hit the treadmill.
treadmill 25 minutes, kept changing it up, did some high incline walk, then high incline run, high incline walk, no incline run kept increasing speed and ended with 19kmh for 1 minute, walking, running. burned 330 cals in the end.
my endurance keeps clearly increasing which is great.
still not really into it, ended up starting to do random exercises again.
i just really wanted to lift and not bother with life so i think i was in the gym for nearly 3 hr's.
had some slight forearm pain during bench, i think i pulled a muscle a few days ago, shoulder also felt uncomfortable.
bench
bar x warmup
60(132)x8
80(176)x4
90(199)x1
100(220)x3 spot on last rep
100(220)x2
85(187)x8 spot on last rep
60(132)x17 or 18 lol. ( cuz reasons)
OHP(seated)
bar x warmup
40(88)x8
60(132)x4
65(143)x5 grinder last rep
65(143)x4 grinder last rep
65(143)x4 5 second tooth crunching grinder last rep.
incline dumbell press these felt good and pretty sure they are PR's but i don't do this often so don't know.
20(44)x8
28(62)x6
32(71)x6
32(71)x5
32(71)x5
cable fly's
10x10
15x8
15x8
15x8+10 cheated
hammer grip machine chest press for burn/contraction
weight x10
weight x8
weight x8
weight x12
close grip bench joined my friend who's like addicted to volume.
40(88)x6
60(132)x10
70(153)x6
80(174)x3
70(153)x4
65(143)x5
60(132)x6
60(132)x6
robe pushdown
weight x 8
weight x 8
weight x 7
weight x 11
reverse grip tricep pushdown
weight x 12
weight x 12
weight x 11
weight x 10
cardio
cross trainer 5 min 165-170 heart rate. felt very weak hungry and exhausted, was about to just go home when i thought to myself, fk this ill just hit the treadmill.
treadmill 25 minutes, kept changing it up, did some high incline walk, then high incline run, high incline walk, no incline run kept increasing speed and ended with 19kmh for 1 minute, walking, running. burned 330 cals in the end.
my endurance keeps clearly increasing which is great.
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