From there and back again

[Khastarax]

Weer begonnen, maar durf het geen workout #10 te noemen!

Begin weer met basic stronglift 5*5 met lage gewichten, vanwege het grote krachtverlies: workout #1 en #2

Squat:
5 sets, 5 reps x 50kg

Bench Pres:
5 sets, 5 reps x 50 kg

Bent over row:
5 sets, 5 reps x 40 kg

Pull-ups:
8x BW

Chins:
8x BW

Grip (HG grippers):
2 sets, 8 x 200
2 sets, 8 x 250

Abs

Workout #2

Squat:
60 kg*5*5 sets

Overhead press:
5 sets, 5 reps x 30 kg

Deadlift:
2 sets, 5 reps x 80 kg

Skullcrushers:
4*8*25 kg

Curls:
4*8*20 kg

Chins:
2*8*BW

Grip (HG grippers):
1 set, 8 x 200
3 sets, 8 x 250

Abs

 

[Khastarax]

Workout #3: Maandag

verhoogd gewicht/reps/sets t.o.v. vorige training in bold:
verlaagd gewicht/reps/sets t.o.v. vorige training in italic:

Squat:
5 sets, 5 reps x 55kg

Bench Pres:
5 sets, 5 reps x 52.5 kg

Bent over row:
5 sets, 5 reps x 42.5 kg

Pull-ups:
2sets x 8x BW

Curls:
4 sets, 8 reps x 25 kg

Grip (HG grippers):
2 sets, 8 x 200
2 sets, 8 x 250

Abs

 

[Khastarax]

Workout #4: Woensdag

verhoogd gewicht/reps/sets t.o.v. vorige training in bold:
verlaagd gewicht/reps/sets t.o.v. vorige training in italic:

Squat:
57,5kg*5*5 sets

Overhead press:
5 sets, 5 reps x 32,5 kg

Deadlift:
2 sets, 5 reps x 85 kg

Skullcrushers:
4*8*25 kg

Curls:
4*8*20 kg

Chins:
2*8*BW

Grip (HG grippers):
2 set, 8 x 200
2 sets, 8 x 250

Abs

Workout #5: Zaterdag

Squat:
5 sets, 5 reps x 60kg

Bench Pres:
5 sets, 5 reps x 55 kg

Bent over row:
5 sets, 5 reps x 45 kg

Pull-ups:
8x BW

Chins:
8x BW

Grip (HG grippers):
2 sets, 8 x 200
2 sets, 8 x 250

Abs

Workout #6: Maandag

Squat:
62,5 kg*5*5 sets

Overhead press:
5 sets, 5 reps x 35 kg

Deadlift:
2 sets, 5 reps x 90 kg

Skullcrushers:
4*8*25 kg

Chins:
2*8*BW

Grip (HG grippers):
2 set, 8 x 200
2 sets, 8 x 250

Abs

Workout #7: Woensdag

Squat:
5 sets, 5 reps x 65kg

Bench Pres:
5 sets, 5 reps x 57,5 kg

Bent over row:
5 sets, 5 reps x 47,5 kg

Curls:
4 sets, 8 reps x 27,5 kg

Grip (HG grippers):
4 sets, 8 x 250

Abs