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Grudgie's Training Log (1 bezoeker)

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Grudgie

Dutch Bodybuilder
Lid geworden
28 nov 2019
Berichten
598
Waardering
508
Lengte
1m68
Vetpercentage
15%
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
 
Laatst bewerkt:
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.
 
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.
 
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.
 
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.
 
Rustdag vandaag. Uurtje gelopen met de hond. :)
 
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.
 
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
 
(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.
 
Rustdag. Beetje gewandeld met de hond.
 
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.
 
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.
 
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.
 
Vandaag rust dag. Uur gewandeld met de hond.

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