Grudgie's Training Log

[Grudgie]

Dag: Zondag 4 Februari
Gewicht: 59.6 kg
Leanbulk: Dag 181

Fullbody
Week 4 - Dag 3

Squat
7x85kg, 7x85kg, 7x85kg, 7x85kg

Bench Press
4x72.5kg, 3x72.5kg, 3x72.5kg

Bent Over Row
8x55kg, 8x55kg, 5x55kg

Lying Leg Curl
10x10kg, 10x10kg, 6x10kg

Overhead Press
10x30kg, 8x30kg

Latt Pulldown Close Grip
10x60kg, 8x60kg, 7x60kg

Decline Crunch (superset)
14xbw, 13xbw, 11xbw

Standing Calf Raise (superset)
11x95kg, 8x95kg, 9x95kg

Na de training 30 min. hardlopen in zonen 2.

 

[Grudgie]

Dag: Dinsdag 6 Februari
Gewicht: 61.1 kg
Leanbulk: Dag 183

Fullbody
Week 5 - Dag 1

Squat
8x85kg, 7x85kg, 6x85kg, 6x85kg

Bench Press
4x72.5kg, 4x72.5kg, 3x72.5kg

Bent Over Row
8x55kg, 8x55kg, 8x55kg

Seated Leg Curl
7x56kg, 7x56kg, 7x56kg

Overhead Press
8x30kg, 6x30kg

Latt Pulldown
6x60kg, 6x60kg, 6x60kg

Decline Crunch (superset)
14xbw, 13xbw, 13xbw

Standing Calf Raise (superset)
10x95kg, 10x95kg, 10x95kg

Na de training 30 min. hardlopen in zonen 2.

 

[Bullshark]

Hey Powerhouse, wat is hardlopen in zone 2 ?
Bedoel je hartslag aerobe ?

 

[Grudgie]

Hey Powerhouse, wat is hardlopen in zone 2 ?
Bedoel je hartslag aerobe ?

Klik om te verkleinen...

Ja dat klopt.

 

[Grudgie]

Dag: Vrijdag 9 Februari
Gewicht: 61.9 kg
Leanbulk: Dag 186

Fullbody
Week 5 - Dag 2

Romanian Deadlift
8x80kg, 8x80kg, 7x80kg

Leg Press
7x108kg, 7x108kg, 5x108kg

Incline Bench Press
10x40kg, 10x40kg, 10x40kg

Seated Row
7x55kg, 7x55kg, 7x55kg

Later Raise (superset)
7x12kg, 7x12kg, 6x12kg

Shrug (superset)
10x42.5kg, 10x42.5kg, 10x42.5kg

Straight arm lat pulldown (superset)
14x40kg, 13x40kg, 13x40kg

Face Pull (superset)
7x55kg, 7x55kg, 7x55kg

Bicep Curl (superset)
7x25kg, 7x25kg, 7x25kg

Skullcrusher (superset)
5x25kg, 5x25kg, 5x25kg

Na de training 15 min. hardlopen in zone 2.

 

[Grudgie]

Dag: Zondag 11 Februari
Gewicht: 60.6 kg
Leanbulk: Dag 188

Fullbody
Week 5 - Dag 3

Squat
8x85kg, 7x85kg, 7x85kg, 6x85kg

Bench Press
5x72.5kg, 4x72.5kg, 3x72.5kg

Bent Over Row
5x57.5kg, 5x57.5kg, 5x57.5kg

Lying Leg Curl
10x10kg, 10x10kg, 7x10kg

Overhead Press
10x30kg, 7x30kg

Latt Pulldown Close Grip
10x60kg, 9x60kg, 6x60kg

Decline Crunch (superset)
14xbw, 13xbw, 13xbw

Standing Calf Raise (superset)
11x95kg, 11x95kg, 11x95kg

Na de training 30 min. hardlopen in zonen 2.

 

[Grudgie]

Dag: Dinsdag 13 Februari
Gewicht: 60.6 kg
Leanbulk: Dag 190

Fullbody
Week 6 - Dag 1

Squat
8x85kg, 8x85kg, 8x85kg, 8x85kg

Bench Press
5x72.5kg, 5x72.5kg, 4x72.5kg

Bent Over Row
6x57.5kg, 6x57.5kg, 6x57.5kg

Seated Leg Curl
7x56kg, 7x56kg, 7x56kg

Overhead Press
10x30kg, 6x30kg

Latt Pulldown
7x60kg, 7x60kg, 7x60kg

Decline Crunch (superset)
14xbw, 13xbw, 13xbw

Standing Calf Raise (superset)
12x95kg, 12x95kg, 12x95kg

Na de training 30 min. hardlopen in zonen 2.

 

[Grudgie]

Dag: Vrijdag 16 Februari
Gewicht: 62.0 kg
Leanbulk: Dag 193

Fullbody
Week 6 - Dag 2

Romanian Deadlift
8x80kg, 8x80kg, 8q4x80kg

Leg Press
10x108kg, 10x108kg, 10x108kg

Incline Bench Press
10x42.5kg, 10x42.5kg, 10x42.5kg

Seated Row
8x55kg, 8x55kg, 8x55kg

Later Raise (superset)
7x12kg, 7x12kg, 7x12kg

Shrug (superset)
10x45kg, 10x45kg, 10x45kg

Straight arm lat pulldown (superset)
9x45kg, 9x45kg, 8x45kg

Face Pull (superset)
8x55kg, 7x55kg, 7x55kg

Bicep Curl (superset)
8x25kg, 7x25kg, 6x25kg

Skullcrusher (superset)
6x25kg, 6x25kg, 5x25kg

Na de training 20 min. hardlopen in zone 2.

 

[Grudgie]

Dag: Zondag 18 Februari
Gewicht: 61.4 kg
Leanbulk: Dag 195

Fullbody
Week 6 - Dag 3

Squat
5x87.5kg, 5x87.5kg, 5x87.5kg, 5x87.5kg

Bench Press
5x72.5kg, 4x72.5kg, 3x72.5kg

Bent Over Row
5x57.5kg, 5x57.5kg, 5x57.5kg

Lying Leg Curl
10x10kg, 9x10kg, 7x10kg

Overhead Press
10x30kg, 8x30kg

Latt Pulldown Close Grip
10x60kg, 9x60kg, 7x60kg

Decline Crunch (superset)
14xbw, 13xbw, 13xbw

Standing Calf Raise (superset)
9x95kg, 9x95kg, 9x95kg

Na de training 30 min. hardlopen in zonen 2.

 

[Grudgie]

Dag: Dinsdag 20 Februari
Gewicht: 61.2 kg
Leanbulk: Dag 197

Fullbody
Week 7 - Dag 1

Squat
6x87.5kg, 6x87.5kg, 6x87.5kg, 6x87.5kg

Bench Press
4x72.5kg, 3x72.5kg, 2x72.5kg

Bent Over Row
6x57.5kg, 6x57.5kg, 6x57.5kg

Seated Leg Curl
7x56kg, 7x56kg, 7x56kg

Overhead Press
8x30kg, 7x30kg

Latt Pulldown
8x60kg, 8x60kg, 8x60kg

Decline Crunch (superset)
14xbw, 13xbw, 13xbw

Standing Calf Raise (superset)
10x95kg, 10x95kg, 10x95kg

Na de training 20 min. hardlopen in zonen 2.

 

[Grudgie]

Dag: Vrijdag 23 Februari
Gewicht: 60.9 kg
Leanbulk: Dag 200

Fullbody
Week 7 - Dag 2

Romanian Deadlift
9x80kg, 9x80kg, 9x80kg

Leg Press
10x112kg, 10x112kg, 10x112kg

Incline Bench Press
10x45kg, 10x45kg, 10x45kg

Seated Row
9x55kg, 9x55kg, 7x55kg

Later Raise (superset)
8x12kg, 7x12kg, 6x12kg

Shrug (superset)
10x47.5kg, 10x47.5kg, 10x47.5kg

Straight arm lat pulldown (superset)
10x45kg, 10x45kg, 10x45kg

Face Pull (superset)
8x55kg, 8x55kg, 7x55kg

Bicep Curl (superset)
8x25kg, 8x25kg, 6x25kg

Skullcrusher (superset)
6x25kg, 6x25kg, 6x25kg

Na de training 30 min. hardlopen in zone 2.

 

[Grudgie]

Hier een update van mijn bulk. Ben nu 7 maanden aan het bulken en zit nu op 2900 kcal.

Begon mijn bulk op 57 kg en was vanmorgen 60.5 kg.


Verandering. Kg/week
Week. -0.1 kg / -0.1 kg
15 dagen +0.2 kg / +0.1 kg
Maand +0.3 kg. / +0.1 kg
3 maanden 1.6 kg. / +0.1 kg
6 maanden 3.1 kg. / +0.1 kg

 

[Bullshark]

Hier een update van mijn bulk. Ben nu 7 maanden aan het bulken en zit nu op 2900 kcal.

Begon mijn bulk op 57 kg en was vanmorgen 60.5 kg.


Verandering. Kg/week
Week. -0.1 kg / -0.1 kg
15 dagen +0.2 kg / +0.1 kg
Maand +0.3 kg. / +0.1 kg
3 maanden 1.6 kg. / +0.1 kg
6 maanden 3.1 kg. / +0.1 kg

Klik om te verkleinen...

Gaat lekker

 

[Grudgie]

Ja gaat heel lekker. Mijn doel is om de 70kg te halen. En hoelang ik daar over doe geen idee. Maar neem er de tijd voor.

 

[Grudgie]

Dag: Zondag 25 Februari
Gewicht: 60.5 kg
Leanbulk: Dag 202

Fullbody
Week 7 - Dag 3

Squat
7x87.5kg, 6x87.5kg, 6x87.5kg, 5x87.5kg

Bench Press
6x72.5kg, 4x72.5kg, 3x72.5kg

Bent Over Row
7x57.5kg, 7x57.5kg, 7x57.5kg

Lying Leg Curl
10x10kg, 10x10kg, 5x10kg

Overhead Press
10x30kg, 10x30kg

Latt Pulldown Close Grip
10x60kg, 8x60kg, 5x60kg

Decline Crunch (superset)
14xbw, 13xbw, 13xbw

Standing Calf Raise (superset)
11x95kg, 11x95kg, 11x95kg

Cardio
20 min. zone 2 hardlopen

 

[Grudgie]

Dag: Dinsdag 27 Februari
Gewicht: 61.3 kg
Leanbulk: Dag 204

Fullbody
Week 8 - Dag 1

Squat
7x87.5kg, 7x87.5kg, 6x87.5kg, 6x87.5kg

Bench Press
5x72.5kg, 3x72.5kg, 3x72.5kg

Bent Over Row
8x57.5kg, 8x57.5kg, 8x57.5kg

Seated Leg Curl
10x56kg, 8x56kg, 7x56kg

Overhead Press
7x32.5kg, 7x32.5kg

Latt Pulldown
9x60kg, 9x60kg, 8x60kg

Decline Crunch (superset)
14xbw, 13xbw, 13xbw

Standing Calf Raise (superset)
12x95kg, 12x95kg, 12x95kg

Cardio
30 min. zone 2 hardlopen

 

[Grudgie]

Dag: Vrijdag 1 Maart
Gewicht: 61.1 kg
Leanbulk: Dag 207

Fullbody
Week 8 - Dag 2

Romanian Deadlift
10x80kg, 9x80kg, 7x80kg

Leg Press
10x112kg, 10x112kg, 10x112kg

Incline Bench Press
10x47.5kg, 10x47.5kg, 10x47.5kg

Seated Row
9x55kg, 9x55kg, 9x55kg

Later Raise (superset)
8x12kg, 8x12kg, 7x12kg

Shrug (superset)
10x50kg, 10x50kg, 8x50kg

Straight arm lat pulldown (superset)
11x45kg, 11x45kg, 11x45kg

Face Pull (superset)
8x55kg, 8x55kg, 8x55kg

Bicep Curl (superset)
8x25kg, 8x25kg, 8x25kg

Skullcrusher (superset)
7x25kg, 7x25kg, 7x25kg

Cardio
30 min. zone 2 hardlopen

 

[Grudgie]

Dag: Zondag 3 Maart
Gewicht: 60.7 kg
Leanbulk: Dag 209

Fullbody
Week 8 - Dag 3

Squat
7x87.5kg, 7x87.5kg, 7x87.5kg, 6x87.5kg

Bench Press
4x72.5kg, 4x72.5kg, 2x72.5kg

Bent Over Row
5x60kg, 5x60kg, 5x60kg

Lying Leg Curl
10x10kg, 10x10kg, 6x10kg

Overhead Press
8x32.5kg, 7x32.5kg

Latt Pulldown Close Grip
8x60kg, 8x60kg, 6x60kg

Decline Crunch (superset)
14xbw, 13xbw, 13xbw

Standing Calf Raise (superset)
13x95kg, 13x95kg, 13x95kg

Cardio
30 min. zone 2 hardlopen

 

[Grudgie]

Bench Press
5x72.5kg, 4x72.5kg, 4x72.5kg, 4x72.5kg, 3x72.5kg

Pec Deck
3x15kg, 3x15kg, 3x15kg

Leg Extension
10x20kg, 10x20kg, 10x20kg, 10x20kg

Seated Leg Curl
8x56kg, 8x56kg, 8x56kg, 8x56kg

Lat Pulldown Close Grip
8x60kg, 8x60kg, 7x60kg, 6x60kg

Cable Lateral Raises
10x5kg, 10x5kg, 9x5kg, 9x5kg

Hammer Curl
10x10kg, 10x10kg, 10x10kg

Tricep Pushdown
10x20kg, 10x20kg, 10x20kg

Decline Crunch
15xbw, 15xbw, 10xbw, 5xbw, 5xbw

 

[Grudgie]

Squat
5x87.5kg, 5x87.5kg, 5x87.5kg, 5x87.5kg, 5x87.5kg

Bench Press
10x60kg, 10x60kg, 6x60kg, 4x60kg

Bent Over Row
6x60kg, 5x60kg, 5x60kg, 5x60kg

Overhead Press
6x32.5kg, 5x32.5kg, 5x32.5kg, 4x32.5kg

Lunge
10x10kg, 4x10kg, 4x10kg, 4x10kg

Bicep Curl
10x10kg, 10x10kg, 10x10kg

Tricep Dip
10x10kg, 10x15kg, 10x20kg

Standing Calf Raise
12x95kg, 10x95kg, 9x95kg

Decline Crunch
15xbw, 15xbw, 7xbw, 7xbw, 7xbw