Grudgie's Training Log

[Bullshark]

Geen pijntjes meer aan je schouder ?

 

[Grudgie]

Ik voel de schouder nog wel lichtjes maar echt pijn niet meer. Kan alle oefeningen goed uitvoeren zonder pijn.

 

[Grudgie]

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

Rope Straight Arm Pulldown
1 40 kg x 15 reps
2 40 kg x 15 reps
3 40 kg x 11 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]

Toch nog onverwachts kunnen trainen vandaag.

Leg Press (Machine)
1 100 kg x 10 reps
2 100 kg x 9 reps
3 100 kg x 8 reps

Romanian Deadlift (Barbell)
1 75 kg x 10 reps
2 75 kg x 10 reps
3 75 kg x 6 reps

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

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

Citaat Citeer

 

[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 65 kg x 10 reps
2 65 kg x 10 reps
3 65 kg x 10 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 11 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 12 kg x 12 reps
2 12 kg x 12 reps

Tricep Extension (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 13 reps

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


Nu het bij de compound oefeningen zwaarder begint te worden ga ik wel extra letten op mijn houding en als die echt goed is dan pas ga ik verhogen met gewicht.

 

[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 10 reps

Standing Leg Curl (Machine)
1 10 kg x 15 reps
2 10 kg x 13 reps
3 10 kg x 8 reps

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

 

[Grudgie]

Ben sinds 1 Oktober begonnen met mijn Leanbulk. Hier ga ik per week mijn progressie posten.
Volg nu sinds 2 weken een 3 daagse fullbody schema omdat ik toch maar 3x per week kan sporten.

Week 1: 1 Okt. - 7 Okt
Gewicht: 58.8 kg
Calories: 2473

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 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 11 reps
3 5 kg x 15 reps

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

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

Pull Ups
1 10 reps
2 10 reps
3 6 reps

Incline Bench Press (Dumbbell)
1 18 kg x 10 reps
2 18 kg x 10 reps
3 18 kg x 8 reps

Push Press (Barbell)
1 27.5 kg x 12 reps
2 25 kg x 12 reps
3 25 kg x 12 reps

Rope Straight Arm Pulldown
1 40 kg x 15 reps
2 40 kg x 15 reps
3 40 kg x 11 reps

Push Ups
1 20 reps
2 12 reps

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

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

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

Leg Press (Machine)
1 80 kg x 10 reps
2 80 kg x 10 reps
3 80 kg x 9 reps

Romanian Deadlift (Barbell)
1 75 kg x 10 reps
2 75 kg x 10 reps
3 75 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 12 reps
3 45 kg x 12 reps

Seated Calf Raise
1 15 kg x 20 reps
2 15 kg x 20 reps
3 15 kg x 20 reps

Hanging Leg Raise
1 20 reps
2 20 reps
3 12 reps

 

[Grudgie]

Week 2: 8 Okt. - 14 Okt
Gewicht: 59.4 kg
Calories: 2668

Bench Press (Barbell)
1 55 kg x 10 reps
2 55 kg x 9 reps
3 55 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 16 kg x 12 reps
2 16 kg x 10 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 10 kg x 15 reps
2 8 kg x 15 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

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

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 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 12 reps
3 5 kg x 15 reps

Standing Calf Raise (Machine)
1 60 kg x 12 reps
2 60 kg x 12 reps
3 60 kg x 12 reps

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

Bench Press (Barbell)
1 55 kg x 8 reps
2 55 kg x 8 reps
3 55 kg x 8 reps

Reverse Grip Lat Pulldown (Cable)
1 40 kg x 15 reps
2 45 kg x 15 reps
3 45 kg x 15 reps

Squat (Barbell)
1 70 kg x 8 reps
2 70 kg x 8 reps
3 70 kg x 8 reps

Seated Leg Curl (Machine)
1 45 kg x 15 reps
2 45 kg x 15 reps
3 45 kg x 15 reps

Shoulder Press (Dumbbell)
1 16 kg x 8 reps
2 18 kg x 7 reps

Seated Incline Curl (Dumbbell)
1 6 kg x 15 reps
2 6 kg x 15 reps

Tricep Pushdown
1 10 kg x 15 reps
2 15 kg x 15 reps

Standing Calf Raise (Machine)
1 60 kg x 15 reps
2 60 kg x 14 reps

 

[Grudgie]

Deze week had ik tijd om 4x te sporten.

Week 3: 15 Okt. - 21 Okt
Gewicht: 59.1 kg
Calories: 2590

Incline Bench Press (Dumbbell)
1 16 kg x 15 reps
2 16 kg x 15 reps
3 18 kg x 12 reps

Seated Cable Row
1 45 kg x 12 reps
2 50 kg x 12 reps
3 50 kg x 12 reps

Leg Press (Machine)
1 130 kg x 15 reps
2 130 kg x 15 reps
3 130 kg x 15 reps

Romanian Deadlift (Barbell)
1 70 kg x 15 reps
2 70 kg x 15 reps
3 70 kg x 10 reps

Lateral Raise (Dumbbell)
1 4 kg x 20 reps
2 4 kg x 20 reps

Hammer Curl (Dumbbell)
1 6 kg x 15 reps
2 8 kg x 15 reps

One Arm Tricep Extension (Dumbbell)
1 4 kg x 15 reps
2 4 kg x 15 reps

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

Cable Fly Crossover
1 10 kg x 20 reps
2 10 kg x 20 reps
3 10 kg x 20 reps

Lat Pulldown (Cable)
1 55 kg x 15 reps
2 55 kg x 15 reps
3 55 kg x 11 reps

Leg Extension (Machine)
1 45 kg x 20 reps
2 45 kg x 17 reps
3 45 kg x 14 reps

Seated Leg Curl (Machine)
1 45 kg x 15 reps
2 45 kg x 15 reps
3 45 kg x 15 reps

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

Preacher Curl (Dumbbell)
1 6 kg x 15 reps
2 8 kg x 15 reps

Lying Tricep Extension (EZ-Barbell)
1 10 kg x 15 reps
2 10 kg x 15 reps

Standing Calf Raise
1 60 kg x 15 reps
2 60 kg x 15 reps

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

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

Reverse Grip Lat Pulldown (Cable)
1 45 kg x 15 reps
2 45 kg x 15 reps
3 45 kg x 15 reps

Squat (Barbell)
1 72.5 kg x 8 reps
2 70 kg x 8 reps
3 70 kg x 8 reps

Seated Leg Curl (Machine)
1 45 kg x 15 reps
2 45 kg x 15 reps
3 45 kg x 15 reps

Shoulder Press (Dumbbell)
1 18 kg x 8 reps
2 18 kg x 8 reps

Seated Incline Curl (Dumbbell)
1 6 kg x 15 reps
2 8 kg x 13 reps

Tricep Pushdown
1 15 kg x 15 reps
2 15 kg x 15 reps

Standing Calf Raise (Machine)
1 60 kg x 15 reps
2 60 kg x 15 reps

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

Incline Bench Press (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 15 reps
3 18 kg x 13 reps

Seated Cable Row
1 50 kg x 12 reps
2 50 kg x 12 reps
3 50 kg x 12 reps

Leg Press (Machine)
1 140 kg x 15 reps
2 140 kg x 15 reps
3 140 kg x 15 reps

Romanian Deadlift (Barbell)
1 70 kg x 15 reps
2 70 kg x 15 reps
3 70 kg x 15 reps

Lateral Raise (Dumbbell)
1 6 kg x 20 reps
2 6 kg x 20 reps

Hammer Curl (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps

One Arm Tricep Extension (Dumbbell)
1 6 kg x 15 reps
2 6 kg x 15 reps

 

[Solway Firth]

Vond het al verdacht stil hier . Ziet er goed uit, mooie stats ook (en dat onder 60kgbw )

 

[Grudgie]

Vond het al verdacht stil hier . Ziet er goed uit, mooie stats ook (en dat onder 60kgbw )

Klik om te verkleinen...

Ja had niet steeds zin om te posten. En nu doe ik dat maar 1x per week en zo kan je ook wel mooi zien wat ik per week doe.

Probeer deze bulk zolang mogelijk te doen.

 

[Grudgie]

Training van gister ging erg lekker. Kan merken dat de extra calorieën goed zijn werk doen. Wordt steeds sterker.

 

[Grudgie]

Hier update week 4 van mijn leanbulk!

Week 4: 22 Okt. - 28 Okt
Gewicht: 59.2 kg (+0.1 kg)
Calories: 2656

Cable Fly Crossover
1 10 kg x 20 reps
2 10 kg x 20 reps
3 10 kg x 20 reps

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

Leg Extension (Machine)
1 45 kg x 20 reps
2 45 kg x 14 reps
3 45 kg x 14 reps

Seated Leg Curl (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 14 reps

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

Preacher Curl (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps

Lying Tricep Extension (EZ-Barbell)
1 10 kg x 15 reps
2 12 kg x 15 reps

Standing Calf Raise
1 60 kg x 15 reps
2 60 kg x 15 reps
-------------------------------------
Bench Press (Barbell)
1 60 kg x 8 reps
2 60 kg x 8 reps
3 60 kg x 8 reps

Reverse Grip Lat Pulldown (Cable)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 14 reps

Squat (Barbell)
1 72.5 kg x 8 reps
2 72.5 kg x 8 reps
3 72.5 kg x 8 reps

Seated Leg Curl (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 15 reps

Shoulder Press (Dumbbell)
1 18 kg x 8 reps
2 18 kg x 8 reps

Seated Incline Curl (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 11 reps

Tricep Pushdown
1 15 kg x 15 reps
2 15 kg x 15 reps

Standing Calf Raise (Machine)
1 60 kg x 15 reps
2 60 kg x 15 reps
-----------------------------------------
Incline Bench Press (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 15 reps
3 18 kg x 10 reps

Seated Cable Row
1 50 kg x 12 reps
2 50 kg x 12 reps
3 50 kg x 10 reps

Leg Press (Machine)
1 150 kg x 15 reps
2 150 kg x 15 reps
3 150 kg x 15 reps

Romanian Deadlift (Barbell)
1 72.5 kg x 15 reps
2 72.5 kg x 15 reps
3 72.5 kg x 9 reps

Lateral Raise (Dumbbell)
1 6 kg x 20 reps
2 6 kg x 20 reps

Hammer Curl (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps

One Arm Tricep Extension (Dumbbell)
1 6 kg x 15 reps
2 6 kg x 15 reps

 

[Solway Firth]

Romanian Deadlift (Barbell)
1 72.5 kg x 15 reps
2 72.5 kg x 15 reps
3 72.5 kg x 9 reps

Klik om te verkleinen...

Nette rdl !

 

[Grudgie]

Nette rdl !

Klik om te verkleinen...

Dankjewel.

 

[Grudgie]

Mijn bulk gaat tot nu toe wel erg goed. Ben nu ongeveer een maand bezig.

1 sep. - 30 sep. 59.2 kg
1 okt. - 30 okt. 59.1 kg

1 sep. - 30 sep. 2227 kcal
1 okt - 30 okt. 2625 kcal

 

[Grudgie]

Gister wel een heerlijke training gehad. En wordt steeds sterker. Heb ook een enorme spierpijn in mijn boven lichaam.

 

[Grudgie]

Deze week maar 2x kunnen sporten.

Week 5: 29 Okt. - 4 Nov
Gewicht: 59.3 kg (+0.1 kg)
Calories: 2661

Cable Fly Crossover
1 10 kg x 20 reps
2 10 kg x 20 reps
3 10 kg x 20 reps

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

Leg Extension (Machine)
1 45 kg x 20 reps
2 45 kg x 17 reps
3 45 kg x 13 reps

Seated Leg Curl (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 15 reps

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

Preacher Curl (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps

Lying Tricep Extension (EZ-Barbell)
1 12 kg x 15 reps
2 12 kg x 15 reps

Standing Calf Raise
1 60 kg x 15 reps
2 60 kg x 15 reps
-------------------------------------
Bench Press (Barbell)
1 62.5 kg x 8 reps
2 62.5 kg x 8 reps
3 62.5 kg x 8 reps

Reverse Grip Lat Pulldown (Cable)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 15 reps

Squat (Barbell)
1 72.5 kg x 8 reps
2 72.5 kg x 8 reps
3 72.5 kg x 8 reps

Seated Leg Curl (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 15 reps

Shoulder Press (Dumbbell)
1 18 kg x 8 reps
2 18 kg x 8 reps

Seated Incline Curl (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps

Tricep Pushdown
1 15 kg x 15 reps
2 15 kg x 15 reps

Standing Calf Raise (Machine)
1 60 kg x 15 reps
2 60 kg x 15 reps

 

[Grudgie]

Vandaag weer lekker getraind. Kan wel merken dat full body's intensiever zijn.

 

[Grudgie]

De trainingen gaan erg lekker. Kan steeds zwaarder trainen en heb na elke training spierpijn. Leanbulk gaat erg goed.