Grudgie's Training Log (1 bezoeker)

[Grudgie]

Beste bodybuilders,

In dit topic zal ik voortaan mijn training, voeding, etc. bijhouden.


19 Mei
Front Squat
8 x 22,5 kg
8 x 25 kg
8 x 25 kg

Romanian Deadlift
8 x 40 kg
8 x 40 kg
8 x 40 kg

One Legged Curl
12 x 10 kg
12 x 15 kg
12 x 15 kg

Leg Extensions
15 x 25 kg
15 x 25 kg
15 x 25 kg

Standing Calf Raise
15 x 30 kg
15 x 30 kg
15 x 30 kg
15 x 30 kg
22 x 15 kg

20 Mei
Paused Bench Press
5 x 40 kg
5 x 45 kg
5 x 47,5 kg

Incline Bench Press
10 x 30 kg
10 x 30 kg
7 x 30 kg

One Arm Seated DB Press
10 x 6 kg
10 x 6 kg
10 x 6 kg

Peck Deck of Cable Fly
12 x 10 kg
12 x 10 kg

Seated Lateral Raise
12 x 4 kg
12 x 4 kg

DB Skullcrusher
10 x 4 kg
10 x 4 kg
10 x 4 kg

Overhead DB Extension
12 x 6 kg
12 x 6 kg

21 Mei
(Weighted) Pull Ups
5 x BW
5 x BW
5 x BW
3 x BW

Supported DB Row
10 x 6 kg
10 x 6 kg
10 x 6 kg
10 x 6 kg

Cable Row
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg

Reverse Cable Fly
12 x 5 kg
12 x 5 kg
12 x 5 kg
12 x 5 kg

Standing Hammer Curl
12 x 6 kg
12 x 6 kg

Incline DB Curl
10 x 6 kg
10 x 6 kg
10 x 6 kg

(Weighted) Plank
1 min.
1 min.
1 min.

Woodchopper
15 x 10 kg
15 x 10 kg
15 x 10 kg

22 Mei
Rust

23 Mei
Squat
5 x 25 kg
5 x 27,5 kg
5 x 30 kg
5 x 32,5 kg
5 x 35 kg

Bulgarian Split Squat
10 x 4 kg
10 x 4 kg
10 x 4 kg

Lying Leg Curl
12 x 2 kg
12 x 2 kg
12 x 2 kg
12 x 2 kg

Seated Calf Raise
15 x 5 kg
15 x 5 kg
15 x 10 kg
15 x 10 kg
15 x 10 kg

24 Mei
Overhead Press
5 x 22,5 kg
5 x 22,5 kg
5 x 22,5 kg

Incline DB Press
8 x 10 kg
8 x 10 kg
8 x 10 kg

Ring Push Up
12 x BW
11 x BW

DB Fly
12 x 4 kg
12 x 6 kg
12 x 6 kg

Standing Lateral Raise
15 x 4 kg
15 x 4 kg

Cable Pushdown
10 x 10 kg
10 x 10 kg
10 x 10 kg

Overhead Rope Extension
12 x 10 kg
12 x 10 kg

25 Mei
Barbell Row
8 x 25 kg
8 x 30 kg
8 x 35 kg
8 x 40 kg

Lat Pulldown
10 x 25 kg
10 x 30 kg
10 x 35 kg
10 x 40 kg

Lat Prayer
12 x 10 kg
12 x 15 kg
12 x 20 kg
12 x 20 kg

Upright Row Cable
12 x 10 kg
12 x 15 kg
12 x 20 kg
12 x 20 kg

EZ-Bar Curl
10 x 10 kg
10 x 12 kg
10 x 14 kg

Reverse Cable Curl
12 x 10 kg
12 x 10 kg

Leg Raise
10
10
10

Cable Crunch
15 x 30 kg
15 x 35 kg
15 x 40 kg

26 Mei
Rustdag. Gewandeld met de hond.

27 Mei
Front Squat
8 x 25 kg
8 x 27.5 kg
8 x 30 kg

Romanian Deadlift
8 x 42.5 kg
8 x 45 kg
8 x 45 kg

One Legged Curl
12 x 10 kg
12 x 15 kg
12 x 20 kg

Leg Extensions
15 x 25 kg
15 x 30 kg
15 x 35 kg

Standing Calf Raise
15 x 35kg
15 x 40 kg
15 x 40 kg
15 x 40 kg
25 x 10 kg

Cardio
30 min loopband en gewandeld met de hond.

Vrijdag 28 Mei
Paused Bench Press
5 x 45 kg
5 x 47,5 kg
5 x 47,5 kg

Incline Bench Press
10 x 30 kg
10 x 30 kg
10 x 30 kg

One Arm Seated DB Press
10 x 6 kg
10 x 8 kg
10 x 8 kg

Peck Deck of Cable Fly
12 x 15 kg
12 x 20 kg

Seated Lateral Raise
12 x 6 kg
12 x 4 kg (dropset)

DB Skullcrusher
10 x 6 kg
10 x 6 kg
10 x 6 kg

Overhead DB Extension
12 x 8 kg
12 x 8 kg

Cardio
wandelen met de hond
30 min. loopband

 

[Grudgie]

29 Mei
(Weighted) Pull Ups
5 x BW
5 x BW
5 x BW
3 x BW

Supported DB Row
10 x 8 kg
10 x 8 kg
10 x 8 kg
10 x 8 kg

Cable Row
10 x 30 kg
10 x 35 kg
10 x 35 kg
10 x 35 kg

Reverse Cable Fly
12 x 5 kg
12 x 5 kg
12 x 5 kg
12 x 5 kg

Standing Hammer Curl
12 x 8 kg
12 x 8 kg

Incline DB Curl
10 x 6 kg
10 x 6 kg
10 x 6 kg

(Weighted) Plank
1 min.
1 min.
1 min.

Woodchopper
15 x 10 kg
15 x 15 kg
15 x 15 kg

20 min loopband en nog gewandeld met de hond.

30 Mei
Vandaag rustdag, wat gelopen met de hond.

 

[Grudgie]

Squat
5 x 40 kg
5 x 45 kg
5 x 50 kg
5 x 55 kg
5 x 60 kg

Bulgarian Split Squat
10 x 6 kg
10 x 6 kg
10 x 6 kg

Lying Leg Curl
12 x 2 kg
12 x 4 kg
12 x 4 kg
12 x 4 kg

Seated Calf Raise
15 x 10 kg
15 x 15 kg
15 x 15 kg
15 x 15 kg
15 x 15 kg

35 min op de loopband.

 

[Grudgie]

Overhead Press
5 x 22,5 kg
5 x 25 kg
5 x 25 kg

Incline DB Press
8 x 12 kg
8 x 12 kg
8 x 12 kg

Ring Push Up
12 x BW
12 x BW

DB Fly
12 x 6 kg
12 x 8 kg
12 x 8 kg

Standing Lateral Raise
15 x 4 kg
15 x 6 kg

Cable Pushdown
10 x 10 kg
10 x 15 kg
10 x 15 kg

Overhead Rope Extension
12 x 10 kg
12 x 15 kg

35 min op loopband.

 

[Grudgie]

Barbell Row
8 x 40 kg
8 x 45 kg
8 x 50 kg
8 x 52,5 kg

Lat Pulldown
10 x 40 kg
10 x 45 kg
10 x 45 kg
10 x 45 kg

Lat Prayer
12 x 20 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg

Upright Row Cable
12 x 20 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg

EZ-Bar Curl
10 x 15 kg
10 x 20 kg
10 x 20 kg

Reverse Cable Curl
12 x 10 kg
12 x 15 kg

Leg Raise
11
11
11

Cable Crunch
15 x 40 kg
15 x 45 kg
15 x 50 kg

30 min cardio op loopband.

 

[Grudgie]

Rustdag vandaag. Uurtje gelopen met de hond.

 

[Grudgie]

Front Squat
8 x 30 kg
8 x 35 kg
8 x 37,5 kg

Romanian Deadlift
8 x 45 kg
8 x 50 kg
8 x 52,5 kg

One Legged Curl
12 x 10 kg
12 x 20 kg
12 x 20 kg

Leg Extensions
15 x 35 kg
15 x 35 kg
15 x 35 kg

Standing Calf Raise
15 x 40 kg
15 x 40 kg
15 x 40 kg
15 x 45 kg
30 x 10 kg

30 min loopband.

 

[Grudgie]

Paused Bench Press
5 x 47,5 kg
5 x 50 kg
5 x 52,5 kg

Incline Bench Press
10 x 30 kg
10 x 32,5 kg
10 x 32,5 kg

One Arm Seated DB Press
10 x 8 kg
10 x 8 kg
10 x 10 kg

Peck Deck of Cable Fly
12 x 20 kg
12 x 25 kg

Seated Lateral Raise
12 x 6 kg
12 x 4 kg (dropset)

DB Skullcrusher
10 x 8 kg
10 x 8 kg
10 x 8 kg

Overhead DB Extension
12 x 10 kg
12 x 10 kg

wandelen met de hond
30 min. loopband

 

[Grudgie]

(Weighted) Pull Ups
5 x BW
5 x BW
5 x BW
5 x BW

Supported DB Row
10 x 10 kg
10 x 10 kg
10 x 10 kg
10 x 12 kg

Cable Row
10 x 35 kg
10 x 40 kg
10 x 40 kg
10 x 45 kg

Reverse Cable Fly
12 x 5 kg
12 x 5 kg
10 x 10 kg
10 x 10 kg

Standing Hammer Curl
12 x 10 kg
12 x 10 kg

Incline DB Curl
10 x 6 kg
10 x 8 kg
10 x 8 kg

(Weighted) Plank
1 min.
1 min.
1 min.

Woodchopper
15 x 15 kg
15 x 15 kg
15 x 15 kg

30 min loopband.
Wandelen met de hond.

 

[Grudgie]

Rustdag. Beetje gewandeld met de hond.

 

[Grudgie]

Omdat alle racks bezet waren kon ik daar helaas niet squaten, heb ik maar de squat gedaan in de smith machine.

Squat
5 x 60 kg
5 x 65 kg
5 x 70 kg
5 x 75 kg
5 x 80 kg

Bulgarian Split Squat
10 x 6 kg
10 x 8 kg
10 x 8 kg

Lying Leg Curl
12 x 4 kg
12 x 4 kg
12 x 4 kg
12 x 6 kg

Seated Calf Raise
15 x 15 kg
15 x 20 kg
15 x 20 kg
15 x 20 kg
15 x 0 kg

30 min op de loopband.
Gewandeld met de hond.

 

[Grudgie]

Overhead Press
5 x 25 kg
5 x 25 kg
5 x 27,5 kg

Incline DB Press
8 x 12 kg
8 x 14 kg
8 x 14 kg

Ring Push Up
12 x BW
12 x BW

DB Fly
12 x 8 kg
12 x 10 kg
12 x 10 kg

Standing Lateral Raise
15 x 6 kg
15 x 6 kg

Cable Pushdown
10 x 15 kg
10 x 15 kg
10 x 15 kg

Overhead Rope Extension
12 x 15 kg
12 x 20 kg

30 min loopband.
Gewandeld met de hond.

 

[Grudgie]

Barbell Row
8 x 52,5 kg
8 x 55 kg
8 x 55 kg
8 x 55 kg

Lat Pulldown
10 x 45 kg
10 x 45 kg
10 x 50 kg
10 x 50 kg

Lat Prayer
12 x 25 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg

Upright Row Cable
12 x 25 kg
12 x 30 kg
12 x 30 kg
12 x 30 kg

EZ-Bar Curl
10 x 20 kg
10 x 20 kg
10 x 20 kg

Reverse Cable Curl
12 x 10 kg
12 x 15 kg

Leg Raise
12
12
12

Cable Crunch
15 x 50 kg
15 x 50 kg
15 x 50 kg

20 min cardio op loopband.
Gewandeld met de hond.

 

[Grudgie]

Vandaag rust dag. Uur gewandeld met de hond.

Ga vanaf morgen beginnen met 4x per week full body. Was uitgekeken op mijn LPP routine.

 

[Grudgie]

Incline Barbell Bench Press
12 x 20 kg
12 x 25 kg
12 x 30 kg
12 x 32.5 kg
12 x 32.5 kg

Dumbbell Bench Press
12 x 16 kg
9 x 16 kg
9 x 16 kg

Pull Ups
6 x BW
5 x BW
3 x BW

Bent Over Barbell Row
12 x 40 kg
12 x 42.5 kg
12 x 42.5 kg

Dumbbell Shoulder Press
12 x 8 kg
12 x 8 kg
12 x 8 kg

Lateral Dumbbell Raise
12 x 6 kg
12 x 6 kg
12 x 6 kg
12 x 6 kg

Crunches
20x
17x
9x

 

[Grudgie]

Ben toch vanaf vandaag een UB/LB schema gaan volgen. Kon geen deftige FB schema vinden voor 4 dagen.

Barbell Bench Press
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg

Incline Dumbbell Bench Press
10 x 14 kg
10 x 14 kg
10 x 14 kg
10 x 16 kg

Bent Over Barbell Row
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg

Wide Grip Lat Pull Down
10 x 40 kg
10 x 45 kg
10 x 45 kg
10 x 45 kg

Standing Barbell Military Press
8 x 20 kg
8 x 20 kg
8 x 20 kg

Barbell Bicep Curl
10 x 20 kg
10 x 20 kg
10 x 20 kg

Lying Barbell Triceps Press
10 x 10 kg
10 x 10 kg
10 x 12 kg

 

[Grudgie]

Barbell Squat
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg

Barbell Deadlift
5 x 60 kg
5 x 65 kg
5 x 70 kg
5 x 75 kg

Leg Press
15 x 40 kg
15 x 50 kg
15 x 54 kg
15 x 58 kg

Lying Leg Curl ipv Seated Leg Curl
10 x 2 kg
10 x 4 kg
10 x 4 kg
10 x 6 kg

Seated Calf Raise Machine
10 x 20 kg
10 x 22 kg
10 x 24 kg
10 x 26 kg

 

[Grudgie]

Incline Barbell Bench Press
12 x 35 kg
12 x 37,5 kg
10 x 37,5 kg
8 x 37,5 kg

Dumbbell Fly
12 x 10 kg
12 x 12 kg
11 x 14 kg
8 x 14 kg

Seated Cable Rows
12 x 40 kg
12 x 45 kg
12 x 50 kg
9 x 50 kg

One Arm Dumbbell Row
12 x 10 kg
12 x 12 kg
12 x 14 kg
12 x 16 kg

Lateral Dumbbell Raises
12 x 6 kg
12 x 8 kg
12 x 8 kg
12 x 8 kg

Incline Dumbbell Bicep Curl
12 x 8 kg
8 x 10 kg
12 x 8 kg
11 x 8 kg

Cable Triceps Pushdown
12 x 10 kg
12 x 15 kg
10 x 20 kg
7 x 20 kg

 

[Grudgie]

Barbell Front Squat
12 x 37,5 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg

Barbell Lunges
12 x 20 kg
12 x 22,5 kg
12 x 22,5 kg
12 x 22,5 kg

Leg Extensions
15 x 35 kg
15 x 35 kg
15 x 35 kg
15 x 35 kg

Seated Leg Curl
15 x 20 kg
15 x 25 kg
15 x 30 kg
15 x 35 kg

Seated Calf Raise Machine
12 x 26 kg
12 x 28 kg
12 x 30 kg
12 x 32 kg

Calf Press On Leg Press
12 x 10 kg
12 x 14 kg
12 x 18 kg
12 x 22 kg

 

[Grudgie]

Barbell Bench Press
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg

Incline Dumbbell Bench Press
10 x 14 kg
10 x 16 kg
10 x 16 kg
10 x 16 kg

Bent Over Barbell Row
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg

Wide Grip Lat Pull Down
10 x 45 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg

Standing Barbell Military Press
8 x 20 kg
8 x 22,5 kg
8 x 25 kg

Barbell Bicep Curl
10 x 20 kg
10 x 22,5 kg
9 x 25 kg

Lying Barbell Triceps Press
10 x 10 kg
10 x 12 kg
10 x 14 kg