germeys HVT training
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germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
D 5 Rug Schouders Triceps
DL: 90 kg ++
Pull ups: BW +
BOR: 47.5 kg +
Dumbell Shrugs: 34 kg ++
MP: 25kg ++
Dumbell Lateral raises: 8kg +
Reverse chest fly Machine: 47.5 kg =
One arm triceps Cable Pushdown: 20.5 +
Weighted Dips: BW+5kg ++
D 6 Benen
Squat: 82.5 ++
Lying Prone Leg Curl: 27.5 ++
Seated Calf Raise Machine: 59 =
Walking Dumbell Lunges: 16 ++
Seated Leg curl Machine: 61.5 ++
Standing Calf Raises: 77.5 ++
Morgen rustdag ^^
DL: 90 kg ++
Pull ups: BW +
BOR: 47.5 kg +
Dumbell Shrugs: 34 kg ++
MP: 25kg ++
Dumbell Lateral raises: 8kg +
Reverse chest fly Machine: 47.5 kg =
One arm triceps Cable Pushdown: 20.5 +
Weighted Dips: BW+5kg ++
D 6 Benen
Squat: 82.5 ++
Lying Prone Leg Curl: 27.5 ++
Seated Calf Raise Machine: 59 =
Walking Dumbell Lunges: 16 ++
Seated Leg curl Machine: 61.5 ++
Standing Calf Raises: 77.5 ++
Morgen rustdag ^^
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
D 7 Borst Buik Biceps
Bench Press: 70kg = reps: 1 x 10, 3 x 7, 2 x 6, 1 x 5, 1 x 4 = 52 reps
Incline Db Chest Press: 22kg ++ reps: 1 x 12, 4 x 10 = 52 reps
Decline Bench Press: 55++ reps 1 x 12, 4 x 10 = 52 reps
Cable Flies: 22.5 = reps: 1 x 10, 1 x 9, 1 x 8, 1 x 7, 2 x 6, 1 x 5 = 51 reps
Weighted Oblique Static Holds: BW +15 ++, going to be replaced by side oblique extensions.
Weighted Hanging Leg raises: BW+5kg = reps: 5 x 10 = 50 reps
Hammer Curl: 12 kg + reps: 5 x10, last set wasn't perfect. 50 reps
Concentration Curl: 9kg ++ reps: 1 x 12, 4 x 10 = 52 reps
Bench Press: 70kg = reps: 1 x 10, 3 x 7, 2 x 6, 1 x 5, 1 x 4 = 52 reps
Incline Db Chest Press: 22kg ++ reps: 1 x 12, 4 x 10 = 52 reps
Decline Bench Press: 55++ reps 1 x 12, 4 x 10 = 52 reps
Cable Flies: 22.5 = reps: 1 x 10, 1 x 9, 1 x 8, 1 x 7, 2 x 6, 1 x 5 = 51 reps
Weighted Oblique Static Holds: BW +15 ++, going to be replaced by side oblique extensions.
Weighted Hanging Leg raises: BW+5kg = reps: 5 x 10 = 50 reps
Hammer Curl: 12 kg + reps: 5 x10, last set wasn't perfect. 50 reps
Concentration Curl: 9kg ++ reps: 1 x 12, 4 x 10 = 52 reps
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
D 8 Rug Schouders Triceps
DL: 92.5 kg ++, 1 x 12, 4 x 10
Pull ups: BW =, 1 x 10, 1 x 8, 1 x 7, 1 x 6, 1 x 5, 1 x 6, 1 x 4
BOR: 47.5kg ++, 1 x 12, 4 x 10
Db shrugs: 36kg ++, 1 x 12, 4 x 10
MP: 27.5kg ++, 1 x 12, 3 x 8, 2 x 7, 1 x 2
Db Lateral raises: 8 =, 2 x 10, 2 x 8, 2 x 7
Reverse chest fly machine: 47.5kg ++, 1 x 12, 1 x 10, 2 x 9, 1 x 10
One arm triceps cable pushdown: 20.5kg ++, 1 x 12, 1 x 10, 3 x 8, 1 x 4
Dips: BW +10kg ++, 1 x 12, 2 x 10, 2 x 8, 1 x 2.
D 9 Benen
Squat: 85kg ++, 1 x 12, 4 x 10
Lying prone leg curl: 30kg ++, 1 x 12, 4 x 10
Seated calf raises machine: 59kg =, 1 x 11, 1 x 10, 1 x 9, 1 x 8, 1 x 10, 1 x 2
Walking dumbell lunges: 18kg ++, 1 x 12, 4 x 10
Seated leg curl machine: 64kg ++, 1 x 12, 4 x 10
standing calf raises: 80kg ++, 1 x 12, 4 x 10
D 10 Borst Buik Biceps
BP: 70kg =, 1 x 10, 1 x 6, 2 x 7, 2 x 5, 2 x 4, 1 x 2
Incline dumbell chest press: 24kg +, 1 x 11, 1 x 10, 2 x 7, 1 x 6, 1 x 9
decline bench press: 57.5kg ++, 1 x 12, 2 x 10, 1 x 8, 1 x 10
cable flies: 22.5kg =, 1 x 9, 2 x 7, 2 x 5, 2 x 6, 1 x 5
weighted oblique extensions: BW+15kg ++, 1 x 12, 4 x 10
weighted hanging leg raises: BW+5kg ++, 1 x 12, 4 x 10
Hammer curl: 12kg ++, 1 x 12, 4 x 10
Concentration curl: 10kg +, 4 x 10, 1 x 8
DL: 92.5 kg ++, 1 x 12, 4 x 10
Pull ups: BW =, 1 x 10, 1 x 8, 1 x 7, 1 x 6, 1 x 5, 1 x 6, 1 x 4
BOR: 47.5kg ++, 1 x 12, 4 x 10
Db shrugs: 36kg ++, 1 x 12, 4 x 10
MP: 27.5kg ++, 1 x 12, 3 x 8, 2 x 7, 1 x 2
Db Lateral raises: 8 =, 2 x 10, 2 x 8, 2 x 7
Reverse chest fly machine: 47.5kg ++, 1 x 12, 1 x 10, 2 x 9, 1 x 10
One arm triceps cable pushdown: 20.5kg ++, 1 x 12, 1 x 10, 3 x 8, 1 x 4
Dips: BW +10kg ++, 1 x 12, 2 x 10, 2 x 8, 1 x 2.
D 9 Benen
Squat: 85kg ++, 1 x 12, 4 x 10
Lying prone leg curl: 30kg ++, 1 x 12, 4 x 10
Seated calf raises machine: 59kg =, 1 x 11, 1 x 10, 1 x 9, 1 x 8, 1 x 10, 1 x 2
Walking dumbell lunges: 18kg ++, 1 x 12, 4 x 10
Seated leg curl machine: 64kg ++, 1 x 12, 4 x 10
standing calf raises: 80kg ++, 1 x 12, 4 x 10
D 10 Borst Buik Biceps
BP: 70kg =, 1 x 10, 1 x 6, 2 x 7, 2 x 5, 2 x 4, 1 x 2
Incline dumbell chest press: 24kg +, 1 x 11, 1 x 10, 2 x 7, 1 x 6, 1 x 9
decline bench press: 57.5kg ++, 1 x 12, 2 x 10, 1 x 8, 1 x 10
cable flies: 22.5kg =, 1 x 9, 2 x 7, 2 x 5, 2 x 6, 1 x 5
weighted oblique extensions: BW+15kg ++, 1 x 12, 4 x 10
weighted hanging leg raises: BW+5kg ++, 1 x 12, 4 x 10
Hammer curl: 12kg ++, 1 x 12, 4 x 10
Concentration curl: 10kg +, 4 x 10, 1 x 8
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
D 11 Rug Schouders Triceps
DL: 95kg ++, 1 x 12, 4 x 10
Pull ups: BW +, 1 x 10, 2 x 8, 2 x 6, 2 x 5, 1 x 2.
BOR: 50kg++, 1 x 12, 4 x 10
Db shrugs: 38kg ++, 1 x 12, 4 x 10
MP: 30kg ++, 1 x 12, 1 x 8, 1 x 7, 1 x 6, 3 x 5, 1 x 2
Db Lateral raises: 8kg =, 2 x 10, 2 x 8, 1 x 9, 1 x 6
Reverse chest fly machine: 50kg ++, 1 x 12, 4 x 10
One arm triceps cable pushdown: 22.5kg ++, 1 x 12, 2 x 10, 1 x 9, 1 x 10.
Dips: BW+15kg ++, 1 x 12, 1 x 9, 2 x 8, 1 x 7, 1 x 6
D 12 Benen
Squat: 87.5kg ++, 1 x 12, 4 x 10
Lying prone leg curl: 32kg ++, 1 x 12, 4 x 10
Seated calf raises machine: 59kg ++, 1 x 12, 3 x 10, 1 x 9
Walking dumbell lunges: 20kg ++, 1 x 12, 4 x 10
Seated leg curl machine: 66kg ++, 1 x 12, 4 x 10
standing calf raises: 82.5kg ++, 1 x 12, 4 x 10
DL: 95kg ++, 1 x 12, 4 x 10
Pull ups: BW +, 1 x 10, 2 x 8, 2 x 6, 2 x 5, 1 x 2.
BOR: 50kg++, 1 x 12, 4 x 10
Db shrugs: 38kg ++, 1 x 12, 4 x 10
MP: 30kg ++, 1 x 12, 1 x 8, 1 x 7, 1 x 6, 3 x 5, 1 x 2
Db Lateral raises: 8kg =, 2 x 10, 2 x 8, 1 x 9, 1 x 6
Reverse chest fly machine: 50kg ++, 1 x 12, 4 x 10
One arm triceps cable pushdown: 22.5kg ++, 1 x 12, 2 x 10, 1 x 9, 1 x 10.
Dips: BW+15kg ++, 1 x 12, 1 x 9, 2 x 8, 1 x 7, 1 x 6
D 12 Benen
Squat: 87.5kg ++, 1 x 12, 4 x 10
Lying prone leg curl: 32kg ++, 1 x 12, 4 x 10
Seated calf raises machine: 59kg ++, 1 x 12, 3 x 10, 1 x 9
Walking dumbell lunges: 20kg ++, 1 x 12, 4 x 10
Seated leg curl machine: 66kg ++, 1 x 12, 4 x 10
standing calf raises: 82.5kg ++, 1 x 12, 4 x 10
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
D 10 Borst Buik Biceps
Sinds mijn Bench Press niet meer vooruit ging, geprobeerd meer te nemen maar dit lukte niet, dus 3 maanden teruggedraaid (-7.5 kg )
BP: 72.5kg - // 62.5kg ++, 1 x 7 // 1 x 10, 1 x 9, 1 x 8, 1 x 7, 1 x 8, 1 x 1.
Incline dumbell chest press: 24kg ++, 1 x 12, 3 x 10, 1 x 9
decline bench press: 60kg ++, 1 x 12, 4 x 10,
cable flies: 20.5kg +, 5 x 10
Standing weighted oblique extensions: BW+25kg ++, 5 x 12
weighted hanging leg raises: BW+6kg =, 5 x 10
Hammer curl: 14kg =, 1 x 10, 1 x 9, 1 x 8, 1 x 7, 1 x 8, 1 x 6, 1 x 5
Concentration curl: 10kg ++, 1 x 12, 4 x 10.
Sinds mijn Bench Press niet meer vooruit ging, geprobeerd meer te nemen maar dit lukte niet, dus 3 maanden teruggedraaid (-7.5 kg )
BP: 72.5kg - // 62.5kg ++, 1 x 7 // 1 x 10, 1 x 9, 1 x 8, 1 x 7, 1 x 8, 1 x 1.
Incline dumbell chest press: 24kg ++, 1 x 12, 3 x 10, 1 x 9
decline bench press: 60kg ++, 1 x 12, 4 x 10,
cable flies: 20.5kg +, 5 x 10
Standing weighted oblique extensions: BW+25kg ++, 5 x 12
weighted hanging leg raises: BW+6kg =, 5 x 10
Hammer curl: 14kg =, 1 x 10, 1 x 9, 1 x 8, 1 x 7, 1 x 8, 1 x 6, 1 x 5
Concentration curl: 10kg ++, 1 x 12, 4 x 10.
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
D 14 Rug Schouders Triceps
DL: 97.5kg ++, 1 x 12, 4 x 10
Pull ups: BW +, 1 x 10, 1 x 8, 1 x 7, 5 x 5.
BOR: 52.5kg++, 1 x 12, 4 x 10
Db shrugs: 40kg ++, 1 x 12, 4 x 10
MP: 32.5kg =, 2 x 10, 2 x 7, 1 x 8, 1 x 6, 1 x 2
Lateral raises al geruime tijd niet kunnen verhogen, dus gewicht naar beneden gehaald
Db Lateral raises: 7kg +, 3 x 10, 1 x 9, 1 x 11
Reverse chest fly machine: 52kg ++, 1 x 12, 4 x 10
One arm triceps cable pushdown: 22.5kg +, 5 x 10.
Dips: BW+20kg ++, 1 x 12, 1 x 10, 1 x 9, 1 x 8, 1 x 7, 1 x 4.
DL: 97.5kg ++, 1 x 12, 4 x 10
Pull ups: BW +, 1 x 10, 1 x 8, 1 x 7, 5 x 5.
BOR: 52.5kg++, 1 x 12, 4 x 10
Db shrugs: 40kg ++, 1 x 12, 4 x 10
MP: 32.5kg =, 2 x 10, 2 x 7, 1 x 8, 1 x 6, 1 x 2
Lateral raises al geruime tijd niet kunnen verhogen, dus gewicht naar beneden gehaald
Db Lateral raises: 7kg +, 3 x 10, 1 x 9, 1 x 11
Reverse chest fly machine: 52kg ++, 1 x 12, 4 x 10
One arm triceps cable pushdown: 22.5kg +, 5 x 10.
Dips: BW+20kg ++, 1 x 12, 1 x 10, 1 x 9, 1 x 8, 1 x 7, 1 x 4.
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
Pfuh, zo 1-2 weken stilliggen heeft wel zijn gevolgen.
Heb wat aanpassingen gedaan aan het schema maar niet al te grote, biceps en triceps geswitched.
D15 Borst Buik Triceps
BP: 62.5kg =, 2 x 10, 2 x 8, 2 x 6 1 x 2.
Incline dumbell chest press: 24kg =, 5 x 10
decline bench press: 60kg =, 4 x 10, 1 x 9, 1 x 1
cable flies: 20.5kg =, 2 x 10, 2 x 8, 2 x 6 1 x 2
Standing weighted oblique extensions: BW+25kg ++, 5 x 12
weighted hanging leg raises: BW+6kg =, 5 x 10
Dips: BW+15kg =, 2 x 10, 2 x 8, 2 x 6 1 x 2.
One arm triceps cable pushdown:18kg =, 5 x 10.
Doodgaan.
Heb wat aanpassingen gedaan aan het schema maar niet al te grote, biceps en triceps geswitched.
D15 Borst Buik Triceps
BP: 62.5kg =, 2 x 10, 2 x 8, 2 x 6 1 x 2.
Incline dumbell chest press: 24kg =, 5 x 10
decline bench press: 60kg =, 4 x 10, 1 x 9, 1 x 1
cable flies: 20.5kg =, 2 x 10, 2 x 8, 2 x 6 1 x 2
Standing weighted oblique extensions: BW+25kg ++, 5 x 12
weighted hanging leg raises: BW+6kg =, 5 x 10
Dips: BW+15kg =, 2 x 10, 2 x 8, 2 x 6 1 x 2.
One arm triceps cable pushdown:18kg =, 5 x 10.
Doodgaan.
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
Sinds ik Bodypump moet lesgeven op de fitness op ma - do & Zo ben ik genoodzaakt mijn training aan te passen.
Heb dan maar het volgende gedaan:
4 dagen de week (di + wo, vrij + za)
A
Front squats
Chin-ups (shoulder width grip)
Dumbell Chest Press (very slight incline)
Seated rows (wide grip, pull bar to pecs)
Leg curls Concentration curls (alternate between arms with no/minimal rest)
Rope pressdowns Standing calf raises Wide grip upright rows (barbell or cable)
Dumbell flyes
Reverse dumbell Flyes
B
Romanian deadlifts
Pull-ups (wide grip)
Dips (parallel or V bar)
Chest-supported dumbbell rows (let elbows flare away from body)
Leg extensions
Incline dumbbell curls
Overhead extensions
Seated calf raises
Side lateral raises (dumbbell or cable)
Cable flyes
Reverse Chest flyes machine
Altijd afwisselend A-B.
Reps worden er 30 ipv 50 (zat VEEL te lang op de fitness)
4de week is deload week sinds er weinig gerust word
(Deload = enkel eerste set uitvoeren)
Morgen eerste rapport van de training.
Heb dan maar het volgende gedaan:
4 dagen de week (di + wo, vrij + za)
A
Front squats
Chin-ups (shoulder width grip)
Dumbell Chest Press (very slight incline)
Seated rows (wide grip, pull bar to pecs)
Leg curls Concentration curls (alternate between arms with no/minimal rest)
Rope pressdowns Standing calf raises Wide grip upright rows (barbell or cable)
Dumbell flyes
Reverse dumbell Flyes
B
Romanian deadlifts
Pull-ups (wide grip)
Dips (parallel or V bar)
Chest-supported dumbbell rows (let elbows flare away from body)
Leg extensions
Incline dumbbell curls
Overhead extensions
Seated calf raises
Side lateral raises (dumbbell or cable)
Cable flyes
Reverse Chest flyes machine
Altijd afwisselend A-B.
Reps worden er 30 ipv 50 (zat VEEL te lang op de fitness)
4de week is deload week sinds er weinig gerust word
(Deload = enkel eerste set uitvoeren)
Morgen eerste rapport van de training.
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
A
Front squats: 60kg (Moet op techniek letten)
Chin-ups (shoulder width grip): BW + 10 kg
Dumbell Chest Press (very slight incline) : 30 kg
Seated rows (wide grip, pull bar to pecs): 63.5 kg
Leg curls: 71 kg
Concentration curls (alternate between arms with no/minimal rest): 12 kg
Rope pressdowns: 50 kg
Standing calf raises : 110 kg
Wide grip upright rows (barbell or cable): 45.5 kg
Dumbell flyes : 20 kg
Reverse dumbell Flyes : 10 kg
Front squats: 60kg (Moet op techniek letten)
Chin-ups (shoulder width grip): BW + 10 kg
Dumbell Chest Press (very slight incline) : 30 kg
Seated rows (wide grip, pull bar to pecs): 63.5 kg
Leg curls: 71 kg
Concentration curls (alternate between arms with no/minimal rest): 12 kg
Rope pressdowns: 50 kg
Standing calf raises : 110 kg
Wide grip upright rows (barbell or cable): 45.5 kg
Dumbell flyes : 20 kg
Reverse dumbell Flyes : 10 kg
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
B
Romanian deadlifts : 95kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +15kg
Chest-supported dumbbell rows (let elbows flare away from body) : 22kg
Leg extensions : 61.5kg
Incline dumbbell curls :12kg
Overhead extensions : 12kg
Seated calf raises : 64kg
Side lateral raises (dumbbell or cable) : 8kg
Cable flyes : 27.5kg
Reverse Chest flyes machine: 54.5kg
Romanian deadlifts : 95kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +15kg
Chest-supported dumbbell rows (let elbows flare away from body) : 22kg
Leg extensions : 61.5kg
Incline dumbbell curls :12kg
Overhead extensions : 12kg
Seated calf raises : 64kg
Side lateral raises (dumbbell or cable) : 8kg
Cable flyes : 27.5kg
Reverse Chest flyes machine: 54.5kg
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
A
Front squats: 60kg, ik vind het echt schijten, ga deze vervangen door normale squat.
Chin-ups (shoulder width grip): BW + 10 kg
Dumbell Chest Press (very slight incline) : 30 kg
Seated rows (wide grip, pull bar to pecs): 63.5 kg (Had in de anytime fitness 91kg op die machine staan maar ik vermoed dat dit wat verschilt met men reguliere toestel, ga volgende keer kijken hoeveel ik neem op het toestel dat ik normaal doe.)
Leg curls: 76 kg
Concentration curls (alternate between arms with no/minimal rest): 12 kg
Rope pressdowns: 55 kg
Standing calf raises : 115 kg
Wide grip upright rows (barbell or cable): 50 kg
Dumbell flyes : 20 kg
Reverse dumbell Flyes : 10 kg
Front squats: 60kg, ik vind het echt schijten, ga deze vervangen door normale squat.
Chin-ups (shoulder width grip): BW + 10 kg
Dumbell Chest Press (very slight incline) : 30 kg
Seated rows (wide grip, pull bar to pecs): 63.5 kg (Had in de anytime fitness 91kg op die machine staan maar ik vermoed dat dit wat verschilt met men reguliere toestel, ga volgende keer kijken hoeveel ik neem op het toestel dat ik normaal doe.)
Leg curls: 76 kg
Concentration curls (alternate between arms with no/minimal rest): 12 kg
Rope pressdowns: 55 kg
Standing calf raises : 115 kg
Wide grip upright rows (barbell or cable): 50 kg
Dumbell flyes : 20 kg
Reverse dumbell Flyes : 10 kg
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
omanian deadlifts : 100kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +20kg
Chest-supported dumbbell rows (let elbows flare away from body) : 22kg
Leg extensions : 66kg
Incline dumbbell curls :12kg
Overhead extensions : 12kg
Seated calf raises : 69kg
Side lateral raises (dumbbell or cable) : 9kg
Cable flyes : 32 kg
Reverse Chest flyes machine: 57 kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +20kg
Chest-supported dumbbell rows (let elbows flare away from body) : 22kg
Leg extensions : 66kg
Incline dumbbell curls :12kg
Overhead extensions : 12kg
Seated calf raises : 69kg
Side lateral raises (dumbbell or cable) : 9kg
Cable flyes : 32 kg
Reverse Chest flyes machine: 57 kg
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
A
squats: 90kg,
Chin-ups (shoulder width grip): BW + 10 kg
Dumbell Chest Press (very slight incline) : 32 kg
Seated rows (wide grip, pull bar to pecs): 63.5 kg
Leg curls: 78.5 kg
Concentration curls (alternate between arms with no/minimal rest): 12 kg
Rope pressdowns: 55 kg
Standing calf raises : 130 kg
Wide grip upright rows (barbell or cable): 55 kg
Dumbell flyes : 22 kg
Reverse dumbell Flyes : 12 kg
Gewichten blijven tot mijn verbazing omhoog gaan.
squats: 90kg,
Chin-ups (shoulder width grip): BW + 10 kg
Dumbell Chest Press (very slight incline) : 32 kg
Seated rows (wide grip, pull bar to pecs): 63.5 kg
Leg curls: 78.5 kg
Concentration curls (alternate between arms with no/minimal rest): 12 kg
Rope pressdowns: 55 kg
Standing calf raises : 130 kg
Wide grip upright rows (barbell or cable): 55 kg
Dumbell flyes : 22 kg
Reverse dumbell Flyes : 12 kg
Gewichten blijven tot mijn verbazing omhoog gaan.
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
B
Romanian deadlifts : 105kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +25kg
Chest-supported dumbbell rows (let elbows flare away from body) : 24 kg
Leg extensions : 71kg
Incline dumbbell curls :14kg
Overhead extensions : 14kg
Seated calf raises : 73kg
Side lateral raises (dumbbell or cable) : 9kg
Cable flyes : 32 kg
Reverse Chest flyes machine: 59.5 kg
en nogmaals gewichten omhoog, going good ^^
Romanian deadlifts : 105kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +25kg
Chest-supported dumbbell rows (let elbows flare away from body) : 24 kg
Leg extensions : 71kg
Incline dumbbell curls :14kg
Overhead extensions : 14kg
Seated calf raises : 73kg
Side lateral raises (dumbbell or cable) : 9kg
Cable flyes : 32 kg
Reverse Chest flyes machine: 59.5 kg
en nogmaals gewichten omhoog, going good ^^
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
A
squats: 100 kg
Chin-ups (shoulder width grip): BW + 10 kg
Dumbell Chest Press (very slight incline) : 32 kg
Seated rows (wide grip, pull bar to pecs): 68 kg
Leg curls: 80 kg
Concentration curls (alternate between arms with no/minimal rest): 12 kg
Rope pressdowns: 55 kg
Standing calf raises : 135 kg
Wide grip upright rows (barbell or cable): 54.5 kg
Dumbell flyes : 22 kg
Reverse dumbell Flyes : 12 kg
B
Romanian deadlifts : 110kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +30kg
Chest-supported dumbbell rows (let elbows flare away from body) : 26 kg
Leg extensions : 80kg
Incline dumbbell curls :14kg
Overhead extensions : 14kg
Seated calf raises : 71kg
Side lateral raises (dumbbell or cable) : 10kg
Cable flyes : 36 kg
Reverse Chest flyes machine: 61.5 kg
Feeling Great!
Heb wat foto's gemaakt van nu en een jaar terug, is even naast elkaar leggen ^^
squats: 100 kg
Chin-ups (shoulder width grip): BW + 10 kg
Dumbell Chest Press (very slight incline) : 32 kg
Seated rows (wide grip, pull bar to pecs): 68 kg
Leg curls: 80 kg
Concentration curls (alternate between arms with no/minimal rest): 12 kg
Rope pressdowns: 55 kg
Standing calf raises : 135 kg
Wide grip upright rows (barbell or cable): 54.5 kg
Dumbell flyes : 22 kg
Reverse dumbell Flyes : 12 kg
B
Romanian deadlifts : 110kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +30kg
Chest-supported dumbbell rows (let elbows flare away from body) : 26 kg
Leg extensions : 80kg
Incline dumbbell curls :14kg
Overhead extensions : 14kg
Seated calf raises : 71kg
Side lateral raises (dumbbell or cable) : 10kg
Cable flyes : 36 kg
Reverse Chest flyes machine: 61.5 kg
Feeling Great!
Heb wat foto's gemaakt van nu en een jaar terug, is even naast elkaar leggen ^^
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
A
squats: 105 kg
Chin-ups (shoulder width grip): BW + 15 kg
Dumbell Chest Press (very slight incline) : 34 kg
Seated rows (wide grip, pull bar to pecs): 68 kg
Leg curls: 80 kg
Concentration curls (alternate between arms with no/minimal rest): 14 kg
Rope pressdowns: 59.5 kg
Standing calf raises : 140 kg
Wide grip upright rows (barbell or cable): 59.5 kg
Dumbell flyes : 24 kg
Reverse dumbell Flyes : 14 kg
squats: 105 kg
Chin-ups (shoulder width grip): BW + 15 kg
Dumbell Chest Press (very slight incline) : 34 kg
Seated rows (wide grip, pull bar to pecs): 68 kg
Leg curls: 80 kg
Concentration curls (alternate between arms with no/minimal rest): 14 kg
Rope pressdowns: 59.5 kg
Standing calf raises : 140 kg
Wide grip upright rows (barbell or cable): 59.5 kg
Dumbell flyes : 24 kg
Reverse dumbell Flyes : 14 kg
germeys
Dutch Bodybuilder
- Lid sinds
- 3 okt 2012
- Berichten
- 681
- Waardering
- 40
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 15%
B
Romanian deadlifts : 110kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +30kg
Chest-supported dumbbell rows (let elbows flare away from body) : 28 kg
Leg extensions : 85kg
Incline dumbbell curls :14kg
Overhead extensions : 14kg
Seated calf raises : 73kg
Side lateral raises (dumbbell or cable) : 10kg
Cable flyes : 36 kg
Reverse Chest flyes machine: 61.5 kg
Romanian deadlifts : 110kg
Pull-ups (wide grip) : BW +5kg
Dips (parallel or V bar) : BW +30kg
Chest-supported dumbbell rows (let elbows flare away from body) : 28 kg
Leg extensions : 85kg
Incline dumbbell curls :14kg
Overhead extensions : 14kg
Seated calf raises : 73kg
Side lateral raises (dumbbell or cable) : 10kg
Cable flyes : 36 kg
Reverse Chest flyes machine: 61.5 kg
