Fat and out of shape log...

[CheatReps]

Skwaaats
10x bw
8x 20kg
8x 40kg
8x 50kg
8x 60kg
8x 80kg
4x 90kg
1x 100kg
4x 105kg
8x 90kg
8x 90kg
8x 90kg

Band squat
3x 30x

Hiptrust 30 sec tussen sets
5x 10x 100kg

Rdl
3x 8

Abs
4x 30x

Calf raise
4x 100

 

[Paardelul]

Blij dat je zonder mij gewoon doortrain maatje, had verwacht dat je op de bank tony's zou gaan zitten vreten met je vette kop...

 

[CheatReps]

Bench
10x 20kg
10x 40kg
8x 60kg
6x 70kg
4x 80kg
4x 80kg
4x 80kg
4x 80kg

Incline dumbell

5x 12 27kg

Bor
4x 8x

Superset zwaar
10x front raise
10x bent over side raise
10x side raise
10x db ohp
10x bb curls
10x tri.ext.

 

[CheatReps]

Skwaats
5x 60kg
5x 80kg
3x 100kg
5x 110kg
5x 110kg
5x 110kg


Bench ss one arm pulldown
4 Sets 7x 62,5kg en 15x per kant

Bor
3x 10x

Shoulder superset
15x front raise
15x bent over side raise
15x side raise
15x bb seated overhead

3 sets

Tri.ext. ss bicepscurls
3 sets 20x 20x

 

[CheatReps]

Chest And Triceps

Chest:

- Incline Dumbell press 4 x 12 27kg
- Flat Dumbell press 4 x 12 27kg
- Incline Dumbell Fly 3 x 12
- Push up bodyweight 4 x 10

Triceps:

- Skullcrushers 4 x 12
- Tri.ext 3 x 12
- Single arm cable tricep extension 3 X 12

Goei pompske wel.

 

[CheatReps]

Rug Biceps

- Pullups 4 x 10
- Dumbell rows 5 x 12 30kg
- Wide Barbell rows 5 x 15 60kg
- Latprayers 4 x 15

- Hamer curls 4 x 12 10kg
- Barbell curls 4 x 12 20kg

 

[Paardelul]

10x pullups, geloof er niks van

 

[CheatReps]

Klopt ze waren met elastiek 🐷🐷
Ik ben te vet om me zelf op te trekken, aftrekken gaat trouwens wel goed