Grudgie's Training Log

[Grudgie]

Squat (Barbell)
1 70 kg x 10 reps
2 70 kg x 8 reps
3 70 kg x 7 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 85 kg x 12 reps
2 85 kg x 12 reps
3 85 kg x 8 reps

 

[Grudgie]

Mijn trainingen van afgelopen week.

Pull Ups
1 10 reps
2 9 reps
3 6 reps

Incline Bench Press (Dumbbell)
1 22 kg x 10 reps
2 22 kg x 10 reps
3 22 kg x 9 reps

Push Press (Barbell)
1 25 kg x 12 reps
2 25 kg x 12 reps
3 25 kg x 12 reps

Rope Straight Arm Pulldown
1 35 kg x 15 reps
2 35 kg x 15 reps
3 35 kg x 15 reps

Push Ups
1 20 reps
2 20 reps

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

Tricep Kickback (Cable)
1 5 kg x 15 reps
2 10 kg x 8 reps
3 10 kg x 8 reps

-------------------------------------

Leg Press (Machine)
1 90 kg x 12 reps
2 90 kg x 12 reps
3 90 kg x 9 reps

Romanian Deadlift (Barbell)
1 67.5 kg x 10 reps
2 67.5 kg x 10 reps
3 67.5 kg x 10 reps

Shrug (Dumbbell)
1 24 kg x 15 reps
2 24 kg x 15 reps
3 24 kg x 15 reps

Leg Extension (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 12 reps

Seated Calf Raise
1 10 kg x 20 reps
2 10 kg x 20 reps
3 10 kg x 20 reps

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

-----------------------------------------------

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 65 kg x 10 reps
2 65 kg x 10 reps
3 65 kg x 7 reps

Shoulder Press (Dumbbell)
1 16 kg x 12 reps
2 16 kg x 10 reps
3 16 kg x 7 reps

Lat Pulldown (Cable)
1 55 kg x 12 reps
2 55 kg x 10 reps
3 50 kg x 12 reps

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

Bicep Curl (Dumbbell)
1 12 kg x 15 reps
2 12 kg x 10 reps

Tricep Extension (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 12 reps

Face Pull
1 30 kg x 25 reps
2 30 kg x 14 reps


Kan met sommige oefeningen wel merken dat mijn kracht wat minder wordt.

 

[Solway Firth]

Kan met sommige oefeningen wel merken dat mijn kracht wat minder wordt.

Klik om te verkleinen...

Vind ik niet gek gezien de progressie die je maakt

 

[Grudgie]

Dankjewel.

 

[Grudgie]

Squat (Barbell)
1 70 kg x 10 reps
2 70 kg x 10 reps
3 70 kg x 7 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 15 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 85 kg x 12 reps
2 85 kg x 12 reps
3 85 kg x 12 reps

 

[Grudgie]

Sinds 2 weken ben ik meer gaan drinken over de hele dag en merk dat ik veel minder honger/trek heb en meer energie heb.

 

[Grudgie]

Mijn schouderblessure is ook bijna weg. Heb bijna geen pijn meer. Voel mijn schouder eigenlijk niet meer.

 

[Solway Firth]

Mijn schouderblessure is ook bijna weg. Heb bijna geen pijn meer. Voel mijn schouder eigenlijk niet meer.

Klik om te verkleinen...

Mooi man! Ga je nog dingen veranderen qua trainen hierdoor?

 

[Grudgie]

Ik blijf wel mijn schouder oefeningen doen. Helpt wel.

 

[Grudgie]

Pull Ups
1 10 reps
2 8 reps
3 5 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 27.5 kg x 12 reps
2 27.5 kg x 12 reps
3 27.5 kg x 9 reps

Rope Straight Arm Pulldown
1 40 kg x 15 reps
2 40 kg x 12 reps
3 40 kg x 10 reps

Push Ups
1 20 reps
2 20 reps

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

Tricep Kickback (Cable)
1 5 kg x 15 reps
2 5 kg x 15 reps
3 5 kg x 9 reps

 

[Grudgie]

Leg Press (Machine)
1 90 kg x 12 reps
2 90 kg x 12 reps
3 90 kg x 12 reps

Romanian Deadlift (Barbell)
1 70 kg x 10 reps
2 70 kg x 10 reps
3 70 kg x 10 reps

Shrug (Dumbbell)
1 26 kg x 15 reps
2 26 kg x 15 reps
3 26 kg x 15 reps

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

Seated Calf Raise
1 12 kg x 20 reps
2 12 kg x 20 reps
3 12 kg x 20 reps

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

 

[Grudgie]

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

Bent Over Row (Barbell)
1 65 kg x 10 reps
2 65 kg x 8 reps
3 65 kg x 8 reps

Shoulder Press (Dumbbell)
1 16 kg x 12 reps
2 16 kg x 12 reps
3 16 kg x 8 reps

Lat Pulldown (Cable)
1 55 kg x 12 reps
2 55 kg x 10 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 12 kg x 12 reps
2 12 kg x 7 reps

Tricep Extension (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 14 reps

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

De face pull toch maar lager gedaan in gewicht. Ik gebruikte teveel mijn lichaam naar achter om het zwaardere gewicht te doen. Nu het gewicht omlaag gedaan en nu voel ik de oefening veel beter.

 

[Grudgie]

Squat (Barbell)
1 70 kg x 10 reps
2 70 kg x 10 reps
3 70 kg x 10 reps

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

Lunge (Barbell)
1 37.5 kg x 15 reps
2 37.5 kg x 15 reps
3 37.5 kg x 10 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 90 kg x 12 reps
2 90 kg x 12 reps
3 90 kg x 12 reps

 

[Solway Firth]

Going strong !

 

[Grudgie]

Pull Ups
1 10 reps
2 9 reps
3 6 reps

Incline Bench Press (Dumbbell)
1 22 kg x 10 reps
2 22 kg x 10 reps
3 22 kg x 9 reps

Push Press (Barbell)
1 27.5 kg x 12 reps
2 27.5 kg x 10 reps
3 27.5 kg x 10 reps

Rope Straight Arm Pulldown
1 40 kg x 15 reps
2 40 kg x 15 reps
3 40 kg x 10 reps

Push Ups
1 20 reps
2 20 reps

Bicep Curl (Barbell)
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 11 reps

Tricep Kickback (Cable)
1 5 kg x 15 reps
2 5 kg x 15 reps
3 5 kg x 15 reps

 

[Grudgie]

Leg Press (Machine)
1 100 kg x 9 reps
2 100 kg x 8 reps
3 100 kg x 8 reps

Romanian Deadlift (Barbell)
1 72.5 kg x 10 reps
2 72.5 kg x 10 reps
3 72.5 kg x 10 reps

Shrug (Dumbbell)
1 28 kg x 15 reps
2 28 kg x 15 reps
3 28 kg x 14 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 14 kg x 20 reps
2 14 kg x 20 reps
3 14 kg x 19 reps

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

 

[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 65 kg x 10 reps
2 65 kg x 10 reps
3 65 kg x 9 reps

Shoulder Press (Dumbbell)
1 16 kg x 12 reps
2 16 kg x 12 reps
3 16 kg x 9 reps

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

Tricep Extension (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 12 reps

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

 

[Grudgie]

Squat (Barbell)
1 72.5 kg x 10 reps
2 72.5 kg x 10 reps
3 72.5 kg x 10 reps

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

Lunge (Barbell)
1 37.5 kg x 15 reps
2 37.5 kg x 15 reps
3 37.5 kg x 11 reps

Standing Leg Curl (Machine)
1 10 kg x 15 reps
2 10 kg x 12 reps
3 10 kg x 9 reps

Standing Calf Raise (Machine)
1 95 kg x 12 reps
2 95 kg x 12 reps
3 94 kg x 10 reps

 

[Solway Firth]

Squat (Barbell)
1 72.5 kg x 10 reps
2 72.5 kg x 10 reps
3 72.5 kg x 10 reps

Klik om te verkleinen...

Netjes! Mooie progressie, benieuwd hoe ver je gaat komen. Blijf je 10 reps aanhouden?

 

[Grudgie]

Ja blijf 10 reps aanhouden.