Grudgie's Training Log

[Grudgie]

Haha ja. Kleine stapjes he

 

[Grudgie]

Pull Ups
1 10 reps
2 8 reps
3 6 reps

Incline Bench Press (Dumbbell)
1 20 kg x 10 reps
2 20 kg x 10 reps
3 20 kg x 8 reps

Push Press (Barbell)
1 22.5 kg x 12 reps
2 22.5 kg x 10 reps
3 22.5 kg x 10 reps

Rope Straight Arm Pulldown
1 20 kg x 15 reps
2 25 kg x 15 reps
3 25 kg x 15 reps

Push Ups
1 20 reps
2 14 reps

Bicep Curl (Barbell)
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 9 reps

Tricep Kickback (Dumbbell)
1 6 kg x 15 reps
2 6 kg x 15 reps
3 6 kg x 15 reps

 

[Grudgie]

Leg Press (Machine)
1 60 kg x 12 reps
2 60 kg x 12 reps
3 60 kg x 12 reps

Romanian Deadlift (Barbell)
1 62.5 kg x 10 reps
2 62.5 kg x 10 reps
3 62.5 kg x 10 reps

Shrug (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 15 reps
3 18 kg x 15 reps

Leg Extension (Machine)
1 50 kg x 15 reps
2 50 kg x 13 reps
3 50 kg x 9 reps

Seated Calf Raise
1 7 kg x 20 reps
2 7 kg x 20 reps
3 7 kg x 20 reps

Hanging Leg Raise
1 20 reps
2 13 reps
3 11 reps

 

[Grudgie]

Bench Press (Barbell)
1 57.5 kg x 10 reps
2 57.5 kg x 8 reps
3 57.5 kg x 6 reps

Bent Over Row (Barbell)
1 60 kg x 10 reps
2 60 kg x 8 reps
3 60 kg x 6 reps

Shoulder Press (Dumbbell)
1 12 kg x 12 reps
2 12 kg x 12 reps
3 12 kg x 12 reps

Lat Pulldown (Cable)
1 55 kg x 12 reps
2 55 kg x 7 reps
3 55 kg x 6 reps

Low Cable Fly Crossovers
1 10 kg x 15 reps
2 10 kg x 15 reps

Bicep Curl (Dumbbell)
1 10 kg x 15 reps
2 10 kg x 11 reps

Tricep Extension (Dumbbell)
1 14 kg x 15 reps
2 14 kg x 15 reps

Face Pull
1 15 kg x 25 reps
2 15 kg x 25 reps

 

[Grudgie]

Squat (Barbell)
1 65 kg x 10 reps
2 65 kg x 10 reps
3 65 kg x 10 reps

Glute Ham Raise
1 12 reps
2 12 reps
3 12 reps

Lunge (Barbell)
1 32.5 kg x 15 reps
2 32.5 kg x 15 reps
3 32.5 kg x 15 reps

Standing Leg Curl (Machine)
1 10 kg x 15 reps
2 10 kg x 11 reps
3 10 kg x 8 reps

Standing Calf Raise (Machine)
1 75 kg x 12 reps
2 75 kg x 12 reps
3 75 kg x 12 reps

 

[Grudgie]

Pull Ups
1 10 reps
2 8 reps
3 5 reps

Incline Bench Press (Dumbbell)
1 20 kg x 10 reps
2 20 kg x 10 reps
3 20 kg x 10 reps

Push Press (Barbell)
1 22.5 kg x 12 reps
2 22.5 kg x 12 reps
3 22.5 kg x 10 reps

Rope Straight Arm Pulldown
1 25 kg x 15 reps
2 25 kg x 15 reps
3 25 kg x 15 reps

Push Ups
1 20 reps
2 14 reps

Bicep Curl (Barbell)
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 9 reps

Tricep Kickback (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps
3 8 kg x 15 reps

Citaat Citeer

 

[Grudgie]

Leg Press (Machine)
1 70 kg x 12 reps
2 70 kg x 12 reps
3 70 kg x 12 reps

Romanian Deadlift (Barbell)
1 65 kg x 10 reps
2 65 kg x 10 reps
3 65 kg x 10 reps

Shrug (Dumbbell)
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 15 reps

Leg Extension (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 10 reps

Seated Calf Raise
1 7 kg x 20 reps
2 9 kg x 20 reps
3 9 kg x 20 reps

Hanging Leg Raise
1 20 reps
2 18 reps
3 10 reps

 

[Solway Firth]

Leg Press (Machine)
1 70 kg x 12 reps
2 70 kg x 12 reps
3 70 kg x 12 reps

Romanian Deadlift (Barbell)
1 65 kg x 10 reps
2 65 kg x 10 reps
3 65 kg x 10 reps

Shrug (Dumbbell)
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 15 reps

Leg Extension (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 10 reps

Seated Calf Raise
1 7 kg x 20 reps
2 9 kg x 20 reps
3 9 kg x 20 reps

Hanging Leg Raise
1 20 reps
2 18 reps
3 10 reps

Klik om te verkleinen...

Doe je die leg raises los of back supported?

 

[Grudgie]

Doe je die leg raises los of back supported?

Klik om te verkleinen...

Die doe ik los.

 

[Solway Firth]

Die doe ik los.

Klik om te verkleinen...

Beest netjes hoor

 

[Grudgie]

Bench Press (Barbell)
1 57.5 kg x 10 reps
2 57.5 kg x 10 reps
3 57.5 kg x 7 reps

Bent Over Row (Barbell)
1 60 kg x 10 reps
2 60 kg x 10 reps
3 60 kg x 10 reps

Shoulder Press (Dumbbell)
1 14 kg x 12 reps
2 14 kg x 12 reps
3 14 kg x 12 reps

Lat Pulldown (Cable)
1 55 kg x 12 reps
2 55 kg x 8 reps
3 55 kg x 7 reps

Low Cable Fly Crossovers
1 10 kg x 15 reps
2 10 kg x 15 reps

Bicep Curl (Dumbbell)
1 10 kg x 15 reps
2 10 kg x 15 reps

Tricep Extension (Dumbbell)
1 16 kg x 15 reps
2 16 kg x 15 reps

Face Pull
1 20 kg x 25 reps
2 20 kg x 25 reps

 

[Grudgie]

Squat (Barbell)
1 67.5 kg x 10 reps
2 67.5 kg x 10 reps
3 67.5 kg x 10 reps

Glute Ham Raise
1 12 reps
2 12 reps
3 12 reps

Lunge (Barbell)
1 35 kg x 15 reps
2 35 kg x 15 reps
3 35 kg x 10 reps

Standing Leg Curl (Machine)
1 10 kg x 15 reps
2 10 kg x 10 reps
3 10 kg x 8 reps

Standing Calf Raise (Machine)
1 80 kg x 12 reps
2 80 kg x 12 reps
3 80 kg x 12 reps

 

[Ano_110723]

In

 

[Grudgie]

Pull Ups
1 10 reps
2 10 reps
3 8 reps

Incline Bench Press (Dumbbell)
1 22 kg x 10 reps
2 22 kg x 10 reps
3 22 kg x 10 reps

Push Press (Barbell)
1 22.5 kg x 12 reps
2 22.5 kg x 12 reps
3 22.5 kg x 12 reps

Rope Straight Arm Pulldown
1 30 kg x 15 reps
2 30 kg x 15 reps
3 30 kg x 15 reps

Push Ups
1 20 reps
2 17 reps

Bicep Curl (Barbell)
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 10 reps

Tricep Kickback (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps
3 8 kg x 15 reps

 

[Ano_110723]

Pull Ups
1 10 reps
2 10 reps
3 8 reps

Incline Bench Press (Dumbbell)
1 22 kg x 10 reps
2 22 kg x 10 reps
3 22 kg x 10 reps

Push Press (Barbell)
1 22.5 kg x 12 reps
2 22.5 kg x 12 reps
3 22.5 kg x 12 reps

Rope Straight Arm Pulldown
1 30 kg x 15 reps
2 30 kg x 15 reps
3 30 kg x 15 reps

Push Ups
1 20 reps
2 17 reps

Bicep Curl (Barbell)
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 10 reps

Tricep Kickback (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps
3 8 kg x 15 reps

Klik om te verkleinen...

Waarom doe je de tricep kickback met dumbbel maar niet met een cable? Ik heb geleerd dat het met dumbbell erg weinig effect heeft omdat zwaartekracht horizontaal werkt. Tevens heb je met cable vrijwel constante tension

 

[Grudgie]

Geen speciale reden voor. Maar als met cable beter is dan kan ik die aanpassen.

 

[Grudgie]

Leg Press (Machine)
1 80 kg x 12 reps
2 80 kg x 12 reps
3 80 kg x 12 reps

Romanian Deadlift (Barbell)
1 65 kg x 10 reps
2 65 kg x 10 reps
3 65 kg x 10 reps

Shrug (Dumbbell)
1 22 kg x 15 reps
2 22 kg x 15 reps
3 22 kg x 15 reps

Leg Extension (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 11 reps

Seated Calf Raise
1 9 kg x 20 reps
2 9 kg x 20 reps
3 9 kg x 20 reps

Hanging Leg Raise
1 20 reps
2 16 reps
3 11 reps

 

[Ano_110723]

Geen speciale reden voor. Maar als met cable beter is dan kan ik die aanpassen.

Klik om te verkleinen...

Kabel werkt met constante tension. Je kan het eens met kabels proberen en kijken hoe het je bevalt. Op basis daarvan wellicht wijzigen, zou het wel aanraden

 

[Grudgie]

Kabel werkt met constante tension. Je kan het eens met kabels proberen en kijken hoe het je bevalt. Op basis daarvan wellicht wijzigen, zou het wel aanraden

Klik om te verkleinen...

Bedankt voor de tip. Ik zal de oefening de volgende training uitproberen.

 

[Grudgie]

Bench Press (Barbell)
1 57.5 kg x 10 reps
2 57.5 kg x 10 reps
3 57.5 kg x 7 reps

Bent Over Row (Barbell)
1 62.5 kg x 10 reps
2 62.5 kg x 10 reps
3 62.5 kg x 10 reps

Shoulder Press (Dumbbell)
1 16 kg x 12 reps
2 16 kg x 12 reps
3 16 kg x 12 reps

Lat Pulldown (Cable)
1 55 kg x 12 reps
2 55 kg x 12 reps
3 55 kg x 8 reps

Low Cable Fly Crossovers
1 10 kg x 15 reps
2 10 kg x 15 reps

Bicep Curl (Dumbbell)
1 12 kg x 13 reps
2 12 kg x 8 reps

Tricep Extension (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 11 reps

Face Pull
1 25 kg x 25 reps
2 25 kg x 25 reps