He who makes a beast out of himself...

[RFFNCK]

Gaat lekker man, keep it up!

 

[ArminGVM]

Workout van dinsdag 11/12/2012 (Rug + Biceps)

Alternate DB Curls

12 x 15
16 x 8
18 x 6
20 x 5

Lat Machine

60 x 15
65 x 15
70 x 10
70 x 8
70 x 8
60 x 8

Preacher Curls (EZ bar)

28 x 15
28 x 10
28 x 8
28 x 8

Pulldown

65 x 15
65 x 13
65 x 10

Cable Curls

25 x 10
25 x 8

Total Abdominal

62,5 x 40
62,5 x 40
62,5 x 30

Besluit

Na een 3-tal weken geen rugoefeningen meer gedaan te hebben wegens blessure heb ik me er nog eens aan gewaagd.

 

[JorisL]

nog steeds niks gedaan

 

[ArminGVM]

nog steeds niks gedaan

Klik om te verkleinen...

Jawel, nog niet gepost

 

[ArminGVM]

(Benen)

Squats

Warm up

Olympic bar x 10
Olympic bar x 10

end warm up

40 x 10
60 x 10
70 x 10
70 x 10
70 x 10
70 x 8
60 x 8

Leg Extension

75 x 15
75 x 15
75 x 15

Leg Press

110 x 15
120 x 13
130 x 10

Leg Curl

60 x 15
60 x 15
60 x 10

Seated Calf Machine

67,5 x 15 (full stack)
67,5 x 15
67,5 x 15

Besluit

3 weken geen squats meer gedaan door de onderrug, feels good to be back.

---------- Post toegevoegd Mon 17 Dec 2012 om 20:33 ----------

Workout van vrijdag 14/12/2012 (Schouders)

Military Press

warm up

Olympic bar x 10 (vlot)
Olympic bar x 10 (vlot)

end warm up

40 x 8
50 x 5
60 x 3
60 x 3
50 x 5
50 x 5
50 x 5
55 x 4

Bench Press (Technique Practice)

50 x 8
50 x 8
50 x 8
50 x 8
60 x 8

Klokov Press

Olympic bar x 8
Olympic bar x 8
35 x 5
40 x 5
40 x 4

Chest Dips

BW x 15
BW x 15
BW x 15

DB Shrugs

26 x 15
28 x 15

 

[ArminGVM]

Workout van 17/12/2012 (Borst + Triceps what else?)

Bench Press (smith machine, haters gonna hate)

Warm up

50 x 10
50 x 10

End warm up

70 x 8
70 x 8
70 x 8
75 x 6
75 x 5
70 x 6
60 x 8

Incline DB Press

28 x 10
30 x 8
30 x 8

Chest Dips

BW x 15
BW x 15
BW x 10

Incline DB Flyes

14 x 15
16 x 10
16 x 10

Rope Pulldown

20 x 15
25 x 10
25 x 8

Tricep bar pushdown

25 x 15
27,5 x 10
27,5 x 8

Tricep DB Ext

10 x 10
12 x 8
12 x 8

Total Abdominal

50 x 50
50 x 50
50 x 50

 

[JorisL]

lol @ total abdominal & smith

 

[ArminGVM]

Workout van 18/12/2012 (Rug + Biceps)

Lat Machine

Warm up

50 x 15
60 x 15

End warm up

65 x 15
65 x 15
70 x 10
70 x 8
65 x 8
60 x 8
55 x 10
50 x 10

Dumbbell Rows

28 x 10
28 x 10
28 x 10

Pulldown

60 x 15
60 x 11
60 x 10
40 x 20

Ball slams

3 x 15

Alternate DB Curls

12 x 15
12 x 10
12 x 10

Total Abdominal

50 x 50
50 x 50
50 x 50

Cable Curls

20 x 20
20 x 15
20 x 15

 

[ArminGVM]

Workout van donderdag 21/12/2012 (Schouders enzo)

Military Press

warm up

Olympic bar x 10 (vlot)
Olympic bar x 10 (vlot)

end warm up

40 x 8
50 x 5
50 x 5
50 x 5
50 x 3
30 x 10
30 x 8
30 x 8
30 x 8

Bench Press (release the hounds SMITHers)

50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Side Raises huppeldepup

10 x 15
10 x 10
10 x 8

Upright Rows (EZ bar)

23 x 15
23 x 10
23 x 10

Dumbbell Shrugs

26 x 15
26 x 14

Besluit

Last van m'n rug door MP, misschien eens proberen met een voet naar achter te zetten next time.

---------- Post toegevoegd Fri 21 Dec 2012 om 21:12 ----------

Workout van vrijdag 21/12/2012 (whatever)

Squatz and oatz

Warm up

Olympic bar x 10
Olympic bar x 10

end warm up

40 x 10
60 x 10
70 x 10
70 x 10
75 x 10
75 x 10
80 x 8

Alt DB Curlz

14 x 15
14 x 12
14 x 8
12 x 10

Leg Extension

75 x 20
75 x 15
75 x 13

Leg Press

120 x 13
130 x 10
130 x 10

Leg Curlz

60 x 15
60 x 13
60 x 10

Seated Calf Machine

67,5 x 20 (full stack)
67,5 x 15
67,5 x 15

Preacher Curlz (EZ bar)

28 x 10
28 x 10
28 x 10
28 x 8

Leg Raises (buik)

BW x 15
BW x 10
BW X 10

Total Abdominator

50 x 50
50 x 40
50 x 30

Cable Curlz

20 x 15
20 x 10
20 x 10

Besluit

Magikarp used splash.

 

[ArminGVM]

Workout van maandag 24/12/2012 (Borst + Triceps fo' sho)

Bench Press (smith machine)

Warm up

50 x 10
50 x 10

End warm up

60 x 8
70 x 8
75 x 8
80 x 8
80 x 8
80 x 8

Incline DB Press

28 x 10
30 x 10
30 x 10

Chest Dips

BW x 15
BW x 15
BW x 10

Incline DB Flyes

14 x 20
16 x 15
16 x 10

Tricep DB extension

10 x 15
12 x 10

Tricep bar pushdown

27,5 x 15
27,5 x 10
30 x 8

Random shit

Leg raises 2 x 15
Crunches 3 x 30
Pushups 1 x 20


Besluit

Zalig kerstfeest genetic freaks !

 

[RFFNCK]

Goed getraind, fijne feestdagen!

 

[ArminGVM]

Workout van woensdag 26/12/2012 (Rug)

Lat Machine

Warm up

50 x 15
50 x 10

End warm up

65 x 15
70 x 10
70 x 10
70 x 8
60 x 10
55 x 10
50 x 15

Bankje onderrug

BW x 30
BW x 20
BW x 15

Dumbbell Rows (strict form)

26 x 10
26 x 10
26 x 10
26 x 10

Pulldown machine

60 x 15
65 x 15
70 x 13

Pulley Machine (deload)

35 x 15
35 x 13
35 x 10

Alt DB Curls (pumpen)

10 x 10
12 x 10
12 x 10

Total Abdominal

50 x 60
60 x 50
60 x 40

Random

Leg raises (buik)

20/20/15

Crunches

20/20/30

 

[ArminGVM]

Workout van donderdag 27/12/2012 (Schouders + Traps)

Military Press

warm up

Olympic bar x 10 (vlot)
Olympic bar x 10 (vlot)
Olympic bar x 10 (vlot)

end warm up

40 x 8
40 x 8
45 x 8
50 x 5
45 x 8
45 x 7
45 x 6
30 x 10

Klokov Presske

20 x 8
20 x 8
35 x 6
35 x 5

Arnold Press

16 x 10
16 x 10
16 x 10

Side Raises

10 x 15
12 x 10
12 x 8

Bench Press (Explosiviteit/techniek)

50 x 10
50 x 10
50 x 10
50 x 10
50 x 8

Upright Rows (EZ bar)

28 x 15
28 x 10
28 x 10

Dumbbell Shrugs

26 x 20
26 x 15
26 x 15

Total Abdominal

50 x 100
50 x 50
50 x 50

Besluit

Heel content van de form

 

[ArminGVM]

Workout van zaterdag 29/12/2012 (Benen + Biceps)

Squats

Warm up

10 x oly bar (vlot)
10 x oly bar (vlot)

End warm up

40 x 10
60 x 10
70 x 10
80 x 10
80 x 8
80 x 8
90 x 8
40 x 10

Alt DB Curls

14 x 15
14 x 13
14 x 10

Leg Press

120 x 15
140 x 15
150 x 10

Preacher Curlz (EZ bar)

28 x 15
28 x 13
28 x 10

Leg Curls

60 x 15
65 x 10
67,5 x 10

Supersets

Seated Calf Raises machine

67,5 x 20
67,5 x 20
67,5 x 20

Cable Curls

20 x 20
20 x 20
20 x 20

End Supersets

Leg Extension

75 x 15
77,5 x 15
80 x 10

Incline DB Curls

8 x 15
10 x 13

 

[RFFNCK]

Gaat lekker, ga zo door!

 

[ArminGVM]

Workout van maandag 31/12/2012 (Borst + Tricepz)

Bench Press (Smith)

Warm up

50 x 10
50 x 10

End warm up

60 x 10
70 x 8
72,5 x 8
80 x 8
80 x 8
75 x 8
70 x 8

Incline DB Press

28 x 10
30 x 10
30 x 10
26 x 10

Cable Flyes

10 x 15
12,5 x 10
12,5 x 10
10 x 10

Triceps Cable Split (Rope)

17,5 x 15
20 x 15
20 x 15

Supersets

Triceps cable bar Pushdown

28,5 x 10
28,5 x 10
30 x 8

Pec Deck

40 x 15
40 x 15
40 x 15

End Supersets

Leg Raises (buik)

20/20/15

Total Abdominal

50 x 50
50 x 40
50 x 40

Besluit

Prettige eindejaarsfeesten

 

[RFFNCK]

Fijne jaarwisseling!

 

[ArminGVM]

Workout van zaterdag 05/01/2013 (Benen + Biceps + Abs)

Squats

Warm up

Oly bar x 10 (vlot)
Oly bar x 10 (vlot)
60 x 8

End warm up

70 x 8
80 x 8
90 x 8
100 x 8
100 x 8
60 x 8

Alt Db Curls (Tussen de Squat sets door)

14 x 15
16 x 10
14 x 10
14 x 15
14 x 15

Leg Press

130 x 15
140 x 15
150 x 15
160 x 15

Preacher DB Curls

14 x 15
16 x 10
16 x 10

Leg Extension

90 x 10
95 x 10
97,5 x 15 (full stack)

Cable Curls

22,5 x 15
25 x 10
27,5 x 10 (full stack)

Leg Curls (FFS k*toefening..)

75 x 10
75 x 10
75 x 8

Hammer DB Curls

14 x 15
14 x 10
14 x 10

Crunches 20/20/15 (supersetted met leg raises)

Leg Raises 20/20/15 (kapot gaan)


Besluit:

[Afbeelding niet meer beschikbaar]

 

[ArminGVM]

Workout van maandag 07/01/2013 (make an educated guess...)

Bench Press (smith)

Warm up

50 x 10
50 x 10

End warm up

60 x 8
70 x 8
75 x 8
80 x 6
80 x 6
82,5 x 6

Incline DB Press

28 x 10
30 x 10
32 x 10
32 x 10

Cable Flyes

7,5 x 15
10 x 10
12,5 x 8
12,5 x 8

Chest Dips

BW x 15
BW x 20
BW x 14

Tricep DB extension

10 x 10
12 x 10
12 x 8

Tricep Cable Pushdown (bar)

27,5 x 10
30 x 10
32,5 x 10

Crunches 20/20/20

Leg Raises w/ push 20/20/20

Cardio 20 min - 233 (ja ik haat cardio)

 

[JorisL]

squat gaat al beter