Grudgie's Training Log
- Topic starter Grudgie
- Startdatum
- Volgers 11
Bezoekers in dit topic
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #302
Overzicht (Cut/Onderhoud/Leanbulk)
Eind Cutfase
22 aug. - 28 aug. 2022 59.9 kg 2373 kcal
29 aug. - 04 sep. 2022 59.7 kg (-0.2 kg) 2119 kcal
05 sep. - 11 sep. 2022 59.3 kg (-0.4 kg) 2011 kcal
Onderhoud
12 sep. - 18 sep. 2022 59.0 kg (-0.3 kg) 2205 kcal
19 sep. - 25 sep. 2022 59.2 kg (+0.2 kg) 2425 kcal
26 sep. - 02 okt. 2022 59.0 kg (-0.2 kg) 2375 kcal
Start Leanbulk
03 okt. - 09 okt. 2022 58.9 kg (-0.1 kg) 2674 kcal
10 okt. - 16 okt. 2022 59.6 kg (+0.7 kg) 2565 kcal
17 okt. - 23 okt. 2022 59.1 kg (-0.5 kg) 2572 kcal
24 okt. - 30 okt. 2022 59.2 kg (+0.1 kg) 2714 kcal
31 okt. - 6 nov. 2022 59.3 kg (+0.1 kg) 2663 kcal
07 nov. - 13 nov. 2022 59.5 kg (+0.2 kg) 2690 kcal
14 nov. - 20 nov. 2022 ?? kg ?? kcal
21 nov. - 27 nov. 2022 61.4 kg 2482 kcal
28 nov. - 04 dec. 2022 60.5 kg (-0.9 kg) 2633 kcal
05 dec. - 11 dec. 2022 60.5 kg 2650 kcal
12 dec. - 18 dec. 2022 60.6 kg (+0.1 kg) 2783 kcal
Citaat Citeer
Eind Cutfase
22 aug. - 28 aug. 2022 59.9 kg 2373 kcal
29 aug. - 04 sep. 2022 59.7 kg (-0.2 kg) 2119 kcal
05 sep. - 11 sep. 2022 59.3 kg (-0.4 kg) 2011 kcal
Onderhoud
12 sep. - 18 sep. 2022 59.0 kg (-0.3 kg) 2205 kcal
19 sep. - 25 sep. 2022 59.2 kg (+0.2 kg) 2425 kcal
26 sep. - 02 okt. 2022 59.0 kg (-0.2 kg) 2375 kcal
Start Leanbulk
03 okt. - 09 okt. 2022 58.9 kg (-0.1 kg) 2674 kcal
10 okt. - 16 okt. 2022 59.6 kg (+0.7 kg) 2565 kcal
17 okt. - 23 okt. 2022 59.1 kg (-0.5 kg) 2572 kcal
24 okt. - 30 okt. 2022 59.2 kg (+0.1 kg) 2714 kcal
31 okt. - 6 nov. 2022 59.3 kg (+0.1 kg) 2663 kcal
07 nov. - 13 nov. 2022 59.5 kg (+0.2 kg) 2690 kcal
14 nov. - 20 nov. 2022 ?? kg ?? kcal
21 nov. - 27 nov. 2022 61.4 kg 2482 kcal
28 nov. - 04 dec. 2022 60.5 kg (-0.9 kg) 2633 kcal
05 dec. - 11 dec. 2022 60.5 kg 2650 kcal
12 dec. - 18 dec. 2022 60.6 kg (+0.1 kg) 2783 kcal
Citaat Citeer
- Lid geworden
- 3 feb 2013
- Berichten
- 32.358
- Karma
- 16.639
- Lengte
- 1m68
Maar stel je stijgt 1 kg op 2-3 weken... dan schakel je gewoon 100 -150 kcal terug...
Wat is daar eng aan?
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #307
Mijn laatste training van dit jaar.
Incline Bench Press (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 15 reps
3 20 kg x 12 reps
Seated Cable Row
1 55 kg x 12 reps
2 55 kg x 12 reps
3 55 kg x 12 reps
Leg Press (Machine)
1 160 kg x 15 reps
2 160 kg x 15 reps
3 170 kg x 10 reps
Romanian Deadlift (Barbell)
1 75 kg x 10 reps
2 75 kg x 10 reps
3 75 kg x 10 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 10 kg x 10 reps
One Arm Tricep Extension (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps
Incline Bench Press (Dumbbell)
1 18 kg x 15 reps
2 18 kg x 15 reps
3 20 kg x 12 reps
Seated Cable Row
1 55 kg x 12 reps
2 55 kg x 12 reps
3 55 kg x 12 reps
Leg Press (Machine)
1 160 kg x 15 reps
2 160 kg x 15 reps
3 170 kg x 10 reps
Romanian Deadlift (Barbell)
1 75 kg x 10 reps
2 75 kg x 10 reps
3 75 kg x 10 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 10 kg x 10 reps
One Arm Tricep Extension (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps
Solway Firth
Competitive Bodybuilder
- Lid geworden
- 13 apr 2021
- Berichten
- 1.976
- Karma
- 2.078
- Lengte
- 1m73
- Massa
- 70kg
Flinke rdl man!
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #309
Het nieuwjaar toch begonnen met een training. Ik zou eerst niet maar de afgelopen dagen toch nog aardig wat gegeten, dan kan ik de calorieën toch maar het beste gebruiken.
Cable Fly Crossover
1 15 kg x 20 reps
2 15 kg x 20 reps
3 20 kg x 20 reps
Lat Pulldown (Cable)
1 55 kg x 12 reps
2 55 kg x 12 reps
3 60 kg x 11 reps
Leg Extension (Machine)
1 50 kg x 18 reps
2 45 kg x 20 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 20 kg x 15 reps
2 20 kg x 15 reps
Preacher Curl (Machine)
1 15 kg x 15 reps
2 15 kg x 15 reps
Lying Tricep Extension (EZ-Barbell)
1 15 kg x 15 reps
2 15 kg x 15 reps
Standing Calf Raise
1 65 kg x 15 reps
2 65 kg x 15 reps
Cable Fly Crossover
1 15 kg x 20 reps
2 15 kg x 20 reps
3 20 kg x 20 reps
Lat Pulldown (Cable)
1 55 kg x 12 reps
2 55 kg x 12 reps
3 60 kg x 11 reps
Leg Extension (Machine)
1 50 kg x 18 reps
2 45 kg x 20 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 20 kg x 15 reps
2 20 kg x 15 reps
Preacher Curl (Machine)
1 15 kg x 15 reps
2 15 kg x 15 reps
Lying Tricep Extension (EZ-Barbell)
1 15 kg x 15 reps
2 15 kg x 15 reps
Standing Calf Raise
1 65 kg x 15 reps
2 65 kg x 15 reps
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #312
Heerlijke training gehad.
Bench Press (Barbell)
1 65 kg x 5 reps
2 65 kg x 5 reps
3 65 kg x 5 reps
Reverse Grip Lat Pulldown (Cable)
1 60 kg x 10 reps
2 60 kg x 10 reps
3 60 kg x 10 reps
Squat (Barbell)
1 77.5 kg x 5 reps
2 77.5 kg x 5 reps
3 77.5 kg x 5 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 20 kg x 8 reps
2 20 kg x 8 reps
Seated Incline Curl (Dumbbell)
1 8 kg x 15 reps
2 10 kg x 13 reps
Tricep Pushdown
1 15 kg x 15 reps
2 15 kg x 15 reps
Standing Calf Raise (Machine)
1 65 kg x 15 reps
2 65 kg x 15 reps
Bench Press (Barbell)
1 65 kg x 5 reps
2 65 kg x 5 reps
3 65 kg x 5 reps
Reverse Grip Lat Pulldown (Cable)
1 60 kg x 10 reps
2 60 kg x 10 reps
3 60 kg x 10 reps
Squat (Barbell)
1 77.5 kg x 5 reps
2 77.5 kg x 5 reps
3 77.5 kg x 5 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 20 kg x 8 reps
2 20 kg x 8 reps
Seated Incline Curl (Dumbbell)
1 8 kg x 15 reps
2 10 kg x 13 reps
Tricep Pushdown
1 15 kg x 15 reps
2 15 kg x 15 reps
Standing Calf Raise (Machine)
1 65 kg x 15 reps
2 65 kg x 15 reps
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #313
Incline Bench Press (Dumbbell)
1 20 kg x 10 reps
2 20 kg x 10 reps
3 20 kg x 10 reps
Seated Cable Row
1 60 kg x 8 reps
2 60 kg x 8 reps
3 60 kg x 8 reps
Leg Press (Machine)
1 170 kg x 10 reps
2 170 kg x 10 reps
3 170 kg x 10 reps
Romanian Deadlift (Barbell)
1 75 kg x 12 reps
2 75 kg x 12 reps
3 75 kg x 12 reps
Lateral Raise (Dumbbell)
1 6 kg x 20 reps
2 6 kg x 20 reps
Hammer Curl (Dumbbell)
1 10 kg x 10 reps
2 10 kg x 10 reps
One Arm Tricep Extension (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps
1 20 kg x 10 reps
2 20 kg x 10 reps
3 20 kg x 10 reps
Seated Cable Row
1 60 kg x 8 reps
2 60 kg x 8 reps
3 60 kg x 8 reps
Leg Press (Machine)
1 170 kg x 10 reps
2 170 kg x 10 reps
3 170 kg x 10 reps
Romanian Deadlift (Barbell)
1 75 kg x 12 reps
2 75 kg x 12 reps
3 75 kg x 12 reps
Lateral Raise (Dumbbell)
1 6 kg x 20 reps
2 6 kg x 20 reps
Hammer Curl (Dumbbell)
1 10 kg x 10 reps
2 10 kg x 10 reps
One Arm Tricep Extension (Dumbbell)
1 8 kg x 15 reps
2 8 kg x 15 reps
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #314
Cable Fly Crossover
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 15 reps
Lat Pulldown (Cable)
1 60 kg x 8 reps
2 60 kg x 8 reps
3 60 kg x 8 reps
Leg Extension (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 15 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 25 kg x 10 reps
2 25 kg x 10 reps
Preacher Curl (Machine)
1 15 kg x 15 reps
2 20 kg x 8 reps
Lying Tricep Extension (EZ-Barbell)
1 15 kg x 15 reps
2 15 kg x 15 reps
Standing Calf Raise
1 65 kg x 15 reps
2 65 kg x 15 reps
1 20 kg x 15 reps
2 20 kg x 15 reps
3 20 kg x 15 reps
Lat Pulldown (Cable)
1 60 kg x 8 reps
2 60 kg x 8 reps
3 60 kg x 8 reps
Leg Extension (Machine)
1 50 kg x 15 reps
2 50 kg x 15 reps
3 50 kg x 15 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 25 kg x 10 reps
2 25 kg x 10 reps
Preacher Curl (Machine)
1 15 kg x 15 reps
2 20 kg x 8 reps
Lying Tricep Extension (EZ-Barbell)
1 15 kg x 15 reps
2 15 kg x 15 reps
Standing Calf Raise
1 65 kg x 15 reps
2 65 kg x 15 reps
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #315
Hier weer een update. Heerlijke training gehad. Mijn leanbulk gaat echt heel relaxed. Elke training kan ik steeds meer herhalingen doen of wat meer gewicht toevoegen.
Bench Press (Barbell)
1 65 kg x 8 reps
2 65 kg x 8 reps
3 65 kg x 8 reps
Reverse Grip Lat Pulldown (Cable)
1 60 kg x 13 reps
2 60 kg x 12 reps
3 60 kg x 19 reps
Squat (Barbell)
1 77.5 kg x 8 reps
2 77.5 kg x 8 reps
3 77.5 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 20 kg x 8 reps
2 20 kg x 8 reps
Seated Incline Curl (Dumbbell)
1 10 kg x 12 reps
2 10 kg x 10 reps
Tricep Pushdown
1 20 kg x 12 reps
2 20 kg x 12 reps
Standing Calf Raise (Machine)
1 70 kg x 12 reps
2 70 kg x 12 reps
Overzicht (Cut/Onderhoud/Leanbulk)
Eind Cutfase
22 aug. - 28 aug. 2022 59.9 kg 2373 kcal
29 aug. - 04 sep. 2022 59.7 kg (-0.2 kg) 2119 kcal
05 sep. - 11 sep. 2022 59.3 kg (-0.4 kg) 2011 kcal
Onderhoud
12 sep. - 18 sep. 2022 59.0 kg (-0.3 kg) 2205 kcal
19 sep. - 25 sep. 2022 59.2 kg (+0.2 kg) 2425 kcal
26 sep. - 02 okt. 2022 59.0 kg (-0.2 kg) 2375 kcal
Start Leanbulk
03 okt. - 09 okt. 2022 58.9 kg (-0.1 kg) 2674 kcal
10 okt. - 16 okt. 2022 59.6 kg (+0.7 kg) 2565 kcal
17 okt. - 23 okt. 2022 59.1 kg (-0.5 kg) 2572 kcal
24 okt. - 30 okt. 2022 59.2 kg (+0.1 kg) 2714 kcal
31 okt. - 6 nov. 2022 59.3 kg (+0.1 kg) 2663 kcal
07 nov. - 13 nov. 2022 59.5 kg (+0.2 kg) 2690 kcal
14 nov. - 20 nov. 2022 ?? kg ?? kcal
21 nov. - 27 nov. 2022 61.4 kg 2482 kcal
28 nov. - 04 dec. 2022 60.5 kg (-0.9 kg) 2633 kcal
05 dec. - 11 dec. 2022 60.5 kg 2650 kcal
12 dec. - 18 dec. 2022 60.6 kg (+0.1 kg) 2783 kcal
19 dec. - 25 dec. 2022 60.6 kg (0.0 kg) 2960 kcal
26 dec. - 01 jan. 2023 61.9 kg (+1.3 kg) 3002 kcal
02 jan. - 08 jan. 2023 61.8 kg (-0.1 kg) 2744 kcal
09 jan. - 15 jan. 2023 61.5 kg (-0.3 kg) 2777 kcal
16 jan. - 22 jan 2023 61.1 kg (-0.4 kg) 2749 kcal
Bench Press (Barbell)
1 65 kg x 8 reps
2 65 kg x 8 reps
3 65 kg x 8 reps
Reverse Grip Lat Pulldown (Cable)
1 60 kg x 13 reps
2 60 kg x 12 reps
3 60 kg x 19 reps
Squat (Barbell)
1 77.5 kg x 8 reps
2 77.5 kg x 8 reps
3 77.5 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 20 kg x 8 reps
2 20 kg x 8 reps
Seated Incline Curl (Dumbbell)
1 10 kg x 12 reps
2 10 kg x 10 reps
Tricep Pushdown
1 20 kg x 12 reps
2 20 kg x 12 reps
Standing Calf Raise (Machine)
1 70 kg x 12 reps
2 70 kg x 12 reps
Overzicht (Cut/Onderhoud/Leanbulk)
Eind Cutfase
22 aug. - 28 aug. 2022 59.9 kg 2373 kcal
29 aug. - 04 sep. 2022 59.7 kg (-0.2 kg) 2119 kcal
05 sep. - 11 sep. 2022 59.3 kg (-0.4 kg) 2011 kcal
Onderhoud
12 sep. - 18 sep. 2022 59.0 kg (-0.3 kg) 2205 kcal
19 sep. - 25 sep. 2022 59.2 kg (+0.2 kg) 2425 kcal
26 sep. - 02 okt. 2022 59.0 kg (-0.2 kg) 2375 kcal
Start Leanbulk
03 okt. - 09 okt. 2022 58.9 kg (-0.1 kg) 2674 kcal
10 okt. - 16 okt. 2022 59.6 kg (+0.7 kg) 2565 kcal
17 okt. - 23 okt. 2022 59.1 kg (-0.5 kg) 2572 kcal
24 okt. - 30 okt. 2022 59.2 kg (+0.1 kg) 2714 kcal
31 okt. - 6 nov. 2022 59.3 kg (+0.1 kg) 2663 kcal
07 nov. - 13 nov. 2022 59.5 kg (+0.2 kg) 2690 kcal
14 nov. - 20 nov. 2022 ?? kg ?? kcal
21 nov. - 27 nov. 2022 61.4 kg 2482 kcal
28 nov. - 04 dec. 2022 60.5 kg (-0.9 kg) 2633 kcal
05 dec. - 11 dec. 2022 60.5 kg 2650 kcal
12 dec. - 18 dec. 2022 60.6 kg (+0.1 kg) 2783 kcal
19 dec. - 25 dec. 2022 60.6 kg (0.0 kg) 2960 kcal
26 dec. - 01 jan. 2023 61.9 kg (+1.3 kg) 3002 kcal
02 jan. - 08 jan. 2023 61.8 kg (-0.1 kg) 2744 kcal
09 jan. - 15 jan. 2023 61.5 kg (-0.3 kg) 2777 kcal
16 jan. - 22 jan 2023 61.1 kg (-0.4 kg) 2749 kcal
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #316
Bench Press (Barbell)
1 67.5 kg x 5 reps
2 67.5 kg x 5 reps
3 67.5 kg x 5 reps
Reverse Grip Lat Pulldown (Cable)
1 60 kg x 13 reps
2 60 kg x 13 reps
3 60 kg x 8 reps
Squat (Barbell)
1 80 kg x 5 reps
2 80 kg x 5 reps
3 80 kg x 5 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 20 kg x 8 reps
2 20 kg x 8 reps
Seated Incline Curl (Dumbbell)
1 10 kg x 12 reps
2 10 kg x 12 reps
Tricep Pushdown
1 20 kg x 13 reps
2 20 kg x 13 reps
Standing Calf Raise (Machine)
1 70 kg x 14 reps
2 70 kg x 14 reps
1 67.5 kg x 5 reps
2 67.5 kg x 5 reps
3 67.5 kg x 5 reps
Reverse Grip Lat Pulldown (Cable)
1 60 kg x 13 reps
2 60 kg x 13 reps
3 60 kg x 8 reps
Squat (Barbell)
1 80 kg x 5 reps
2 80 kg x 5 reps
3 80 kg x 5 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 20 kg x 8 reps
2 20 kg x 8 reps
Seated Incline Curl (Dumbbell)
1 10 kg x 12 reps
2 10 kg x 12 reps
Tricep Pushdown
1 20 kg x 13 reps
2 20 kg x 13 reps
Standing Calf Raise (Machine)
1 70 kg x 14 reps
2 70 kg x 14 reps
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #317
Vanaf vandaag begonnen met mijn upper/lower body schema. Na ongeveer 3-4 maanden een fullbody te hebben gevolgd even weer wat nieuws.
Bench Press (Barbell)
1 67.5 kg x 6 reps
2 67.5 kg x 6 reps
3 67.5 kg x 6 reps
Bent Over Row (Barbell)
1 50 kg x 10 reps
2 55 kg x 10 reps
3 55 kg x 10 reps
Incline Bench Press (Dumbbell)
1 20 kg x 12 reps
2 20 kg x 12 reps
3 20 kg x 10 reps
Lat Pulldown (Cable)
1 60 kg x 11 reps
2 60 kg x 11 reps
3 60 kg x 9 reps
Tricep Pushdown
1 20 kg x 13 reps
2 20 kg x 11 reps
3 20 kg x 6 reps
EZ Bar Curl
1 15 kg x 12 reps
2 20 kg x 12 reps
3 20 kg x 12 reps
Bench Press (Barbell)
1 67.5 kg x 6 reps
2 67.5 kg x 6 reps
3 67.5 kg x 6 reps
Bent Over Row (Barbell)
1 50 kg x 10 reps
2 55 kg x 10 reps
3 55 kg x 10 reps
Incline Bench Press (Dumbbell)
1 20 kg x 12 reps
2 20 kg x 12 reps
3 20 kg x 10 reps
Lat Pulldown (Cable)
1 60 kg x 11 reps
2 60 kg x 11 reps
3 60 kg x 9 reps
Tricep Pushdown
1 20 kg x 13 reps
2 20 kg x 11 reps
3 20 kg x 6 reps
EZ Bar Curl
1 15 kg x 12 reps
2 20 kg x 12 reps
3 20 kg x 12 reps
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #318
Een heerlijke training gehad. Voel me elke week sterker worden.
Squat (Barbell)
1 80 kg x 6 reps
2 80 kg x 6 reps
3 80 kg x 6 reps
Romanian Deadlift (Barbell)
1 77.5 kg x 8 reps
2 77.5 kg x 8 reps
3 77.5 kg x 8 reps
Leg Extension (Machine)
1 55 kg x 8 reps
2 55 kg x 8 reps
3 55 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
Standing Calf Raise (Machine)
1 75 kg x 8 reps
2 75 kg x 8 reps
3 75 kg x 8 reps
Lying Leg Raise
1 10 reps
2 10 reps
3 10 reps
Squat (Barbell)
1 80 kg x 6 reps
2 80 kg x 6 reps
3 80 kg x 6 reps
Romanian Deadlift (Barbell)
1 77.5 kg x 8 reps
2 77.5 kg x 8 reps
3 77.5 kg x 8 reps
Leg Extension (Machine)
1 55 kg x 8 reps
2 55 kg x 8 reps
3 55 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
Standing Calf Raise (Machine)
1 75 kg x 8 reps
2 75 kg x 8 reps
3 75 kg x 8 reps
Lying Leg Raise
1 10 reps
2 10 reps
3 10 reps
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #319
Bench Press (Barbell)
1 67.5 kg x 7 reps
2 67.5 kg x 7 reps
3 67.5 kg x 7 reps
Bent Over Row (Barbell)
1 55 kg x 10 reps
2 55 kg x 10 reps
3 55 kg x 10 reps
Overhead Press (Dumbbell)
1 12 kg x 8 reps
2 12 kg x 8 reps
3 12 kg x 8 reps
Lat Pulldown (Cable)
1 60 kg x 12 reps
2 60 kg x 12 reps
3 60 kg x 9 reps
Tricep Pushdown
1 20 kg x 12 reps
2 20 kg x 12 reps
3 20 kg x 12 reps
Seated Incline Curl (Dumbbell)
1 10 kg x 12 reps
2 10 kg x 8 reps
3 8 kg x 9 reps
1 67.5 kg x 7 reps
2 67.5 kg x 7 reps
3 67.5 kg x 7 reps
Bent Over Row (Barbell)
1 55 kg x 10 reps
2 55 kg x 10 reps
3 55 kg x 10 reps
Overhead Press (Dumbbell)
1 12 kg x 8 reps
2 12 kg x 8 reps
3 12 kg x 8 reps
Lat Pulldown (Cable)
1 60 kg x 12 reps
2 60 kg x 12 reps
3 60 kg x 9 reps
Tricep Pushdown
1 20 kg x 12 reps
2 20 kg x 12 reps
3 20 kg x 12 reps
Seated Incline Curl (Dumbbell)
1 10 kg x 12 reps
2 10 kg x 8 reps
3 8 kg x 9 reps
OP
Grudgie
Dutch Bodybuilder
- Lid geworden
- 28 nov 2019
- Berichten
- 516
- Karma
- 462
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #320
Vandaag voor het eerst sinds een jaar weer deadlift gedaan en dat ging beter dan ik had verwacht.
Deadlift (Barbell)
1 60 kg x 5 reps
2 70 kg x 5 reps
3 80 kg x 5 reps
4 90 kg x 5 reps
5 100 kg x 5 reps
Leg Press Horizontal (Machine)
1 180 kg x 8 reps
2 180 kg x 8 reps
3 180 kg x 8 reps
4 180 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
Standing Calf Raise (Machine)
1 75 kg x 10 reps
2 75 kg x 10 reps
3 75 kg x 10 reps
Lying Leg Raise
1 15 reps
2 15 reps
3 15 reps
Deadlift (Barbell)
1 60 kg x 5 reps
2 70 kg x 5 reps
3 80 kg x 5 reps
4 90 kg x 5 reps
5 100 kg x 5 reps
Leg Press Horizontal (Machine)
1 180 kg x 8 reps
2 180 kg x 8 reps
3 180 kg x 8 reps
4 180 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
Standing Calf Raise (Machine)
1 75 kg x 10 reps
2 75 kg x 10 reps
3 75 kg x 10 reps
Lying Leg Raise
1 15 reps
2 15 reps
3 15 reps
