Grudgie's Training Log

[Grudgie]

Fullbody A (19/02/2022)

Squat (Barbell)
W 37.5kg x 5 reps
W 50kg x 5 reps
1 62.5kg x 5 reps
2 62.5kg x 5 reps
3 62.5kg x 5 reps

Bench Press (Barbell)
W 32.5kg x 5 reps
W 45kg x 5 reps
1 57.5kg x 4 reps
2 57.5kg x 5 reps
3 57.5kg x 5 reps

Bent Over Row (Barbell)
W 30kg x 5 reps
W 40kg x 5 reps
1 52.5kg x 5 reps
2 55kg x 5 reps
3 57.5kg x 5 reps

Upright Row (Barbell)
1 12kg x 9 reps
2 15kg x 8 reps
3 15kg x 9 reps

Skullcrusher (Barbell)
1 12kg x 10 reps
2 15kg x 8 reps
3 15kg x 9 reps

Bicep Curl (Dumbbell)
1 8kg x 10 reps
2 10kg x 8 reps
3 10kg x 8 reps

Seated Leg Curl (Machine)
1 35kg x 15 reps
2 35kg x 15 reps
3 35kg x 15 reps

Ab Wheel
1 15x
2 15x
3 15x

Citaat Citeer

 

[Grudgie]

Fullbody B (20/02/2022)

Deadlift (Barbell)
W 42.5kg x 5 reps
W 55kg x 5 reps
1 75kg x 5 reps

Romanian Deadlift (Barbell)
1 52.5kg x 9 reps
2 52.5kg x 10 reps

Seated Overhead Press (Barbell)
1 22.5kg x 10 reps
2 25kg x 8 reps
3 25kg x 8 reps

Pull Ups
1 7 reps
2 7 reps
3 7 reps

Chest Dips
1 0kg x 11 reps
2 0kg x 11 reps
3 0kg x 11 reps

Shrug (Barbell)
1 40kg x 10 reps
2 40kg x 10 reps
3 40kg x 10 reps

Standing Calf Raise (Machine)
1 40kg x 14 reps
2 40kg x 14 reps
3 40kg x 14 reps

Plank
1 1min 0s
2 1min 0s
3 1min 0s

 

[Grudgie]

Leanbulk

Week 1: 17-Jan-2022
Calorieën: 2623
Gewicht: 59.9 kg (-0.3 kg)

Week 2: 24-Jan-2022
Calorieën: 2206
Gewicht: 59.8 kg (-0.1 kg)

Week 3: 31-Jan-2022
Calorieën: 2811
Gewicht: 60.7 kg (+0.9 kg)

Week 4: 07-Feb-2022
Calorieën: 2769
Gewicht: 60.8 kg (+0.1kg)

Week 5: 14-Feb-2022
Calorieën: 2642
Gewicht: 61.3 kg (+0.5kg)

 

[Grudgie]

Fullbody C (22/02/2022)

Squat
W 40kg x 5 reps
W 52.5kg x 5 reps
1 65kg x 3 reps

Squat
1 50kg x 17 reps

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

Dumbbell Row
1 24kg x 10 reps
2 24kg x 10 reps
3 24kg x 10 reps

Arnold Press (Dumbbell)
1 10kg x 12 reps
2 10kg x 12 reps
3 10kg x 12 reps

Triceps Extension (Cable)
1 15kg x 10 reps
2 15kg x 10 reps
3 15kg x 10 reps

Bicep Curl (Barbell)
1 20kg x 8 reps
2 20kg x 8 reps
3 20kg x 8 reps

Seated Leg Curl
1 40kg x 12 reps
2 40kg x 12 reps
3 40kg x 12 reps

Ab Wheel
1 15 reps
2 15 reps
3 15 reps

 

[Grudgie]

Fullbody A (25/02/2022)

Squat (Barbell)
W 40kg x 5 reps
W 52.5kg x 5 reps
1 65kg x 4 reps
2 65kg x 4 reps
3 65kg x 4 reps

Bench Press (Barbell)
W 35kg x 5 reps
W 47.5kg x 5 reps
1 60kg x 3 reps
2 60kg x 3 reps
3 60kg x 3 reps

Bent Over Row (Barbell)
W 35kg x 5 reps
W 47.5kg x 5 reps
1 60kg x 3 reps
2 60kg x 3 reps
3 60kg x 3 reps

Upright Row (Barbell)
1 15kg x 10 reps
2 15kg x 10 reps
3 15kg x 10 reps

Skullcrusher (Barbell)
1 15kg x 10 reps
2 15kg x 10 reps
3 15kg x 10 reps

Bicep Curl (Dumbbell)
1 10kg x 9 reps
2 10kg x 9 reps
3 10kg x 9 reps

Seated Leg Curl (Machine)
1 40kg x 13 reps
2 40kg x 13 reps
3 40kg x 13 reps

Ab Wheel
1 15x
2 15x
3 15x

 

[Grudgie]

Fullbody B (27/02/2022)

Deadlift (Barbell)
W 42.5kg x 5 reps
W 55kg x 5 reps
1 77.5kg x 3 reps

Romanian Deadlift (Barbell)
1 52.5kg x 11 reps
2 52.5kg x 11 reps

Seated Overhead Press (Barbell)
1 25kg x 9 reps
2 25kg x 9 reps
3 25kg x 9 reps

Pull Ups
1 8 reps
2 8 reps
3 4 reps

Chest Dips
1 0kg x 12 reps
2 0kg x 12 reps
3 0kg x 10 reps

Shrug (Barbell)
1 42.5kg x 8 reps
2 42.5kg x 8 reps
3 42.5kg x 8 reps

Standing Calf Raise (Machine)
1 40kg x 15 reps
2 40kg x 15 reps
3 40kg x 15 reps

Plank
1 1min 0s
2 1min 0s
3 1min 0s

 

[Solway Firth]

Ik ga dit volgen. Leuke progressie, wat is je doel?

 

[Grudgie]

Ik ga dit volgen. Leuke progressie, wat is je doel?

Klik om te verkleinen...

Mijn doel is om eerst 70 kilo te wegen en kijken hoe ik er dan bijsta. Als ik dan weinig vet ben aangekomen dan wil ik naar de 75 kilo bulken.

 

[Grudgie]

Fullbody C (01/03/2022)

Squat
W 40kg x 5 reps
W 52.5kg x 5 reps
1 65kg x 5 reps

Squat
1 50kg x 18 reps

Incline Bench Press (Dumbbell)
1 20kg x 9 reps
2 20kg x 9 reps
3 20kg x 9 reps

Dumbbell Row
1 24kg x 11 reps
2 24kg x 11 reps
3 24kg x 11 reps

Arnold Press (Dumbbell)
1 10kg x 13 reps
2 10kg x 13 reps
3 10kg x 13 reps

Triceps Extension (Cable)
1 20kg x 8 reps
2 20kg x 8 reps
3 20kg x 8 reps

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

Seated Leg Curl
1 40kg x 14 reps
2 40kg x 14 reps
3 40kg x 14 reps

Ab Wheel
1 15 reps
2 15 reps
3 15 reps

 

[Grudgie]

Fullbody A (04/03/2022)

Squat (Barbell)
W 40kg x 5 reps
W 52.5kg x 5 reps
1 67.5kg x 3 reps
2 67.5kg x 3 reps
3 67.5kg x 3 reps

Bench Press (Barbell)
W 35kg x 5 reps
W 47.5kg x 5 reps
1 60kg x 4 reps
2 60kg x 4 reps
3 60kg x 4 reps

Bent Over Row (Barbell)
W 35kg x 5 reps
W 47.5kg x 5 reps
1 60kg x 4 reps
2 60kg x 4 reps
3 60kg x 4 reps

Upright Row (Barbell)
1 18kg x 8 reps
2 18kg x 8 reps
3 18kg x 8 reps

Skullcrusher (Barbell)
1 18kg x 8 reps
2 18kg x 8 reps
3 18kg x 8 reps

Bicep Curl (Dumbbell)
1 10kg x 10 reps
2 10kg x 10 reps
3 10kg x 10 reps

Seated Leg Curl (Machine)
1 40kg x 15 reps
2 40kg x 15 reps
3 40kg x 15 reps

Ab Wheel
1 15x
2 15x
3 15x

 

[Grudgie]

Deze training ging beter dan ik had verwacht. Heb/had nog enorme spierpijn in mijn rechterschouder van afgelopen vrijdag. Heb gewoon alle oefeningen kunnen doen.

Fullbody B (06/03/2022)

Deadlift (Barbell)
W 42.5kg x 5 reps
W 55kg x 5 reps
1 77.5kg x 4 reps

Romanian Deadlift (Barbell)
1 52.5kg x 12 reps
2 52.5kg x 12 reps

Seated Overhead Press (Barbell)
1 25kg x 10 reps
2 25kg x 10 reps
3 25kg x 10 reps

Pull Ups
1 8 reps
2 8 reps
3 6 reps

Chest Dips
1 0kg x 12 reps
2 0kg x 12 reps
3 0kg x 12 reps

Shrug (Barbell)
1 42.5kg x 9 reps
2 42.5kg x 9 reps
3 42.5kg x 9 reps

Standing Calf Raise (Machine)
1 45kg x 12 reps
2 45kg x 12 reps
3 45kg x 12 reps

Plank
1 1min 0s
2 1min 0s
3 1min 0s

 

[Grudgie]

Fullbody C (08/03/2022)

Squat
W 40kg x 5 reps
W 52.5kg x 5 reps
1 67.5kg x 4 reps

Squat
1 50kg x 19 reps

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

Dumbbell Row
1 24kg x 12 reps
2 24kg x 12 reps
3 24kg x 12 reps

Arnold Press (Dumbbell)
1 10kg x 14 reps
2 10kg x 14 reps
3 10kg x 14 reps

Triceps Extension (Cable)
1 20kg x 9 reps
2 20kg x 9 reps
3 20kg x 9 reps

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

Seated Leg Curl
1 45kg x 12 reps
2 45kg x 12 reps
3 45kg x 12 reps

Ab Wheel
1 15 reps
2 15 reps
3 15 reps

 

[Solway Firth]

Squat
1 50kg x 19 reps

Klik om te verkleinen...

moet er niet aan denken haha. Nice

 

[Grudgie]

moet er niet aan denken haha. Nice

Klik om te verkleinen...

Het is maar 50kg hoor, maar op het laatst voel je het wel in de benen.

 

[Grudgie]

Fullbody A (11/03/2022)

Squat (Barbell)
W 40kg x 5 reps
W 52.5kg x 5 reps
1 67.5kg x 5 reps
2 67.5kg x 5 reps
3 67.5kg x 5 reps

Bench Press (Barbell)
W 35kg x 5 reps
W 47.5kg x 5 reps
1 60kg x 5 reps
2 60kg x 5 reps
3 60kg x 5 reps

Bent Over Row (Barbell)
W 35kg x 5 reps
W 47.5kg x 5 reps
1 60kg x 5 reps
2 60kg x 5 reps
3 60kg x 5 reps

Upright Row (Barbell)
1 18kg x 9 reps
2 18kg x 9 reps
3 18kg x 9 reps

Skullcrusher (Barbell)
1 18kg x 9 reps
2 18kg x 9 reps
3 18kg x 9 reps

Bicep Curl (Dumbbell)
1 12kg x 8 reps
2 12kg x 8 reps
3 12kg x 8 reps

Seated Leg Curl (Machine)
1 45kg x 13 reps
2 45kg x 13 reps
3 45kg x 13 reps

Ab Wheel
1 15x
2 15x
3 15x

 

[Grudgie]

Fullbody B (13/03/2022)

Deadlift (Barbell)
W 42.5kg x 5 reps
W 55kg x 5 reps
1 77.5kg x 5 reps

Romanian Deadlift (Barbell)
1 55kg x 8 reps
2 55kg x 8 reps

Seated Overhead Press (Barbell)
1 27.5kg x 8 reps
2 27.5kg x 8 reps
3 27.5kg x 8 reps

Pull Ups
1 8 reps
2 8 reps
3 7 reps

Chest Dips
1 0kg x 13 reps
2 0kg x 13 reps
3 0kg x 8 reps

Shrug (Barbell)
1 42.5kg x 10 reps
2 42.5kg x 10 reps
3 42.5kg x 10 reps

Standing Calf Raise (Machine)
1 45kg x 13 reps
2 45kg x 13 reps
3 45kg x 13 reps

Plank
1 1min 0s
2 1min 0s
3 1min 0s

 

[Solway Firth]

Sterke pullups en dips!

 

[Grudgie]

Dankjewel

 

[Grudgie]

Sinds 2 weken last van mijn rechterschouder, denk beetje overbelast. Heb bij aantal oefeningen alleen mijn linkerarm/schouder gebruikt en zoveel mogelijk rust gegeven aan mijn rechterschouder.

Fullbody C (15/03/2022)

Squat
W 42.5kg x 5 reps
W 55kg x 5 reps
1 70kg x 3 reps

Squat
1 50kg x 20 reps

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

Deze oefening alleen de linker dumbbell gebruikt. Dat viel nog best wel tegen om met 2 dumbbell een press te doen. Dat is pittig.

Dumbbell Row
1 24kg x 12 reps
2 24kg x 12 reps
3 24kg x 12 reps

Bij deze oefening ook alleen de linker kant gepakt.

Arnold Press (Dumbbell)
1 10kg x 14 reps
2 10kg x 14 reps
3 10kg x 14 reps

Bij deze oefening ook alleen de linker kant gepakt.

Triceps Extension (Cable)
1 20kg x 10 reps
2 20kg x 10 reps
3 20kg x 10 reps

Bicep Curl (Barbell)
1 25kg x 8 reps
2 25kg x 8 reps
3 25kg x 8 reps

Seated Leg Curl
1 45kg x 14 reps
2 45kg x 14 reps
3 45kg x 14 reps

Ab Wheel
1 15 reps
2 15 reps
3 15 reps

 

[Solway Firth]

Sinds 2 weken last van mijn rechterschouder, denk beetje overbelast. Heb bij aantal oefeningen alleen mijn linkerarm/schouder gebruikt en zoveel mogelijk rust gegeven aan mijn rechterschouder.

Fullbody C (15/03/2022)

Squat
W 42.5kg x 5 reps
W 55kg x 5 reps
1 70kg x 3 reps

Squat
1 50kg x 20 reps

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

Deze oefening alleen de linker dumbbell gebruikt. Dat viel nog best wel tegen om met 2 dumbbell een press te doen. Dat is pittig.

Dumbbell Row
1 24kg x 12 reps
2 24kg x 12 reps
3 24kg x 12 reps

Bij deze oefening ook alleen de linker kant gepakt.

Arnold Press (Dumbbell)
1 10kg x 14 reps
2 10kg x 14 reps
3 10kg x 14 reps

Bij deze oefening ook alleen de linker kant gepakt.

Triceps Extension (Cable)
1 20kg x 10 reps
2 20kg x 10 reps
3 20kg x 10 reps

Bicep Curl (Barbell)
1 25kg x 8 reps
2 25kg x 8 reps
3 25kg x 8 reps

Seated Leg Curl
1 45kg x 14 reps
2 45kg x 14 reps
3 45kg x 14 reps

Ab Wheel
1 15 reps
2 15 reps
3 15 reps

Klik om te verkleinen...

Vaker last gehad van schouder? Denk je dat de overbelasting door de trainings intensiteit komt?