Fat and out of shape log...

[CheatReps]

Bench
8 x 35kg
8 x 45kg
8 x 55kg
8 x 65kg
6 x 75kg
4 x 4 77,5kg

Incline Dumbell 4x10 1x9
29,5kg

Bent over rows 5x12
70kg

Superset schouders 5x10
Front
Bentover
Sideraise
Schoulderpress

Standing cable lat prayers 5x12
15kg

Barbell shrugs 5x12
90kg

 

[Paardelul]

Hoi vetlel, welkom!

 

[CheatReps]

Skwaaaats
- 10x bw + little bit of poesie stretching
- 4x 45kg
- 4x 65kg
- 4x 85kg
- 4x 95kg
- 2x 105kg
- 4x 115kg
Vanaf hier korte rust
- 4x 102,5kg
- 4x 102,5kg
- 4x 102,5kg
- 4x 102,5kg
- 4x 102,5kg
- 10x 102,5kg

Bb squats
- 4x 12x

Rdl
- 3x 10x

Side kicks
- 3x 30x

Bandsquats
- 3x 20x

 

[CheatReps]

Bench
15x 20kg
10x 40kg
10x 50kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg

Inclined db press
5x 12x 29,5kg

Shoulder superset
11x front raise
11x bent over side raise
11x side raise
11x db press

5 sets seated...

Pec fly
3x 10x

Bb curls
3x 15x

Tri.ext.
3x 15x

 

[CheatReps]

Skwaaaaats
1x 20kg
1x 50kg
4x 70kg
4x 80kg
4x 90kg
1x 110kg
4x 120kg gewoon easy
8x 95kg
8x 95kg
15x 95kg 7 reps meer dan Willem...

Bb squats
3x 12x

Rdl
3x 8x zwaar

Hiptrust
3x 8x

Band squats
3x 20x

Side kicka
3x 20x

Abs
3x 20x

 

[Paardelul]

Je vetpercentage is ook 7 reps meer...

 

[CheatReps]

Bench
20x 20kg
8x 40kg
8x 60kg
8x 60kg
5x 70kg
3x 80kg
3x 80kg
3x 80kg
3x 80kg
2x 80kg

Inclined db press
4x 15x 27kg

Bor
4x 10x

Shoulder superset
12x front raise
12x bent over side raise
12x side raise
12x db press

3 sets seated

Shrugs
3x 15x

 

[CheatReps]

Alleen getraind vandaag, Munne maat mocht niet uit z'n kennel... Willem sterkte vandaag🤣.

Bench 30 sec rust + niet locken
15x 20kg
15x 30kg
15x 40kg
13x 50kg
13x 50kg
13x 50kg
13x 50kg
13x 50kg

Inclined db press
5x 15x 17kg 30 sec rust niet locke

Shoulder superset 5 sets seated...
15x front raise
15x bent over side raise
15x side raise
15x db press

Pec fly
3x 10x

Superset rug
Dumbell row
4x 15x
Singel arm cable puldown
4x 15x

Superset biceps triceps
Bb curls
4x 15x
Tri.ext
4x 15x

Goei pompske wel....

 

[Paardelul]

Ben je vergeten schijven eraan te hangen?

 

[CheatReps]

Ja ik had niemand die ze eraan kon hangen...... want er moes iemand zo nodig naar de prenatale🤣

 

[Paardelul]

Morgen 18.15 legday...

 

[CheatReps]

Skwaaaaats
10x bw
10x 20kg
6x 65kg
4x 85kg
4x 95kg
2x 105kg
1x 115kg
2x 125kg
2x 125kg
6x 100kg
6x 100kg
6x 100kg
6X 100kg

Hip trust 30 sec rust tussen sets
4x 10x

Rdl
4x 8x

Sidekicks
3x 20x

Calf raise
2x 100 reps

 

[CheatReps]

Skwaaaats

4x 20kg
4x 60kg
4x 80kg
4x 90kg
4x 100kg
1x 125kg
2x 135kg
2x 135kg

Vanaf hier langzaam zakken

4x 105kg
4x 105kg
4x 105kg
4x 105kg
4x 105kg

Willem vanavond meer pwo minder praten meer trainen...

 

[CheatReps]

Bench
12x 20kg
12x 30kg
12x 40kg
12x 50kg
12x 60kg
12x 60kg
12x 60kg
12x 60kg
12x 60kg
12x 60kg extra setje voor Willem

Inclined db press
6x 12 27kg

Shoulder superset 5 sets seated...
15x front raise
15x bent over side raise
15x side raise
15x db press


Superset biceps triceps
Bb curcurl
5x 15x
Tri.ext
5x 15x

Hamercurls
3 x 15

 

[CheatReps]

Today legday, pr time

Skwaaats
10x bw
10x 20kg
5x 50kg
5x 70kg
2x 90kg
2x 110kg
1x 130kg
1x 150kg Pr 10kg +

Skwaaats 3 sec zakken
5x 90kg
5x 90kg
5x 90kg

Band squat
3x 30x

Hiptrust 30 sec tussen sets
4x 10x 100kg

Rdl
3x 8

Sidekicks
4x 10x zwart

Abs
4x 30x

Calf raise
2x 150x

 

[Paardelul]

Moet je er niet bij vermelden dat die 150kg een +10kg pr is...

 

[CheatReps]

Owja mooie mijlpaal wel.

 

[CheatReps]

Bench
8x 20kg
8x 60kg
8x 60kg
8x 60kg
8X 60kg
13x 60kg
16x 60kg

Schouder pompke superset
15x front raise
15x bent over side
15x side raise
15x db overhead

4 sets

Tri.ext.
4x 15x

 

[RonnReeves]

Mooi log dit. Lekker kort en goeie trainings

 

[CheatReps]

Bench
12x 20kg
12x 30kg
10x 40kg
6x 50kg
6x 60kg
6x 70kg
6x 70kg
6x 70kg
6x 70kg

Inclined db press
5x 12 27kg

Dumbell fly
3x 15

Shoulder superset 5 sets seated...
15x front raise
15x bent over side raise
15x side raise
15x db press

Superset biceps triceps
Bb curcurl
5x 15x
Tri.ext
5x 15x