He who makes a beast out of himself...

[ArminGVM]

Workout van 10/01/2013 (Schouders + Traps)

Military Press

Warm up

Oly bar x 10
Oly bar x 10

End warm up

30 x 8
40 x 8
45 x 8
50 x 6
50 x 6
45 x 8
45 x 6
40 x 8

Shoulder Press

20 x 10
22 x 10
24 x 10
24 x 10

Plate raises

10 x 10
10 x 10
10 x 10

Side Raises

12 x 10
12 x 8
10 x 10

^HORRIBLE form

Klokov Press

Oly bar x 10
30 x 8
30 x 7

Upright Rows (EZ bar)

30 x 10
30 x 10
28 x 10

Arnold Press

16 x 8
14 x 10
14 x 10

DB Shrugs

28 x 20
28 x 15
28 x 15

Cable Triceps bar pushdown

30 x 10
32,5 x 8
32,5 x 8


Besluit:

Laten we doen alsof deze vreselijke training nooit heeft bestaan.

 

[ArminGVM]

Workout van vrijdag 11/01/2013 (Benen + Biceps + Abs)

Squat

Warm up

Oly bar x 10
Oly bar x 10

End warm up

60 x 8
80 x 8
80 x 8
90 x 8
100 x 8
105 x 8
60 x 8

Alt Db Curls

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

Leg Press

130 x 15
150 x 15
160 x 15
180 x 10

Preacher Db curls

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

Leg Extension

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

Barbel Curls

28 x 10
28 x 10
28 x 8

Leg Curls

80 x 10
80 x 8
70 x 8

Ging niet goed, k*toef.

Rotary Calf machine

67,5 x 20 x 3 (full stack)

Hammer DB curls

14 x 10
14 x 8
14 x 8
14 x 8

Cable Curls

22,5 x 10
25 x 10
27,5 x 8 (full stack)

Crunches 20/20/15

Leg Raises 20/20/15

Alt DB Curls

12 x 10 x 3

Weighted lunges

20 m x 2 (14 kg)

Besluit:


Cutting 4 Bieber

 

[ArminGVM]

Workout van woensdag 16/01/2013 (Rug + Biceps)

Lat Machine

50 x 10
50 x 10
55 x 10
65 x 10
70 x 10
75 x 10
80 x 8
80 x 6
60 x 10
60 x 10

Dumbbell Rows

22 x 15
24 x 10
26 x 10
28 x 10

Pulldown machine

27,5 x 15
75 x 10
77,5 x 10

Pulley machine

40 x 10
45 x 10
50 x 10

Preacher DB Curls

16 x 8
14 x 10
14 x 10
14 x 8

Alt DB Curls

12 x 10
12 x 10
12 x 10
12 x 10

Crunches 30, 30 en toen ik de derde set wou beginnen kwam het gympersoneel foto's maken om de één of andere reden -> I ****ed off

Total Abdominal

50 x 50
50 x 40
50 x 30

goed diep gegaan, nice burn.

Besluit:

Go ape shit

 

[ArminGVM]

Workout van vrijdag 18/01/2013 (Benen + Biceps)

Squat

60 x 8
80 x 8
80 x 8
90 x 8
100 x 6
110 x 6
60 x 8
60 x 6

Leg Press

140 x 10
160 x 10
180 x 8
190 x 8

Preacher Db curls

14 x 10
14 x 10
14 x 10
14 x 10
14 x 8

Leg Extension

80 x 10
90 x 10
97,5 x 10
97,5 x 10

Barbel Curls

28 x 10
28 x 10
28 x 8

Rotary Calf machine

67,5 x 20 x 3

Hammer Curls

14 x 10
14 x 8 x 3

Cable Curls

22,5 x 10
25 x 10
27,5 x 8

Crunches 30/20/20

Leg Raises 20/15/15

Alt DB Curls

12 x 15
12 x 13
12 x 10

Workout van 21/01/2013 (Borst + Triceps)

Bench Press (smith)

60 x 8
70 x 8
72,5 x 8
80 x 8
80 x 6
80 x 6

Incline DB Press

30 x 10
32 x 10
32 x 10
32 x 8

Chest Dips

bw x 20
bw x 15
bw x 15

DB incline flyes

14 x 15
16 x 10
18 x 10

Rope Pulldown

22,5 x 10
25 x 10
25 x 8

Cable bar pushdown

30 x 10
32,5 x 10
35 x 7

Crunches
20 x 5

 

[ArminGVM]

Workout van dinsdag 23/01/2013 (Rug + Biceps)

Lat Machine

50 x 10
55 x 10
65 x 10
70 x 10
75 x 10
80 x 8
80 x 6
65 x 10
65 x 8

Hyperextensions

20 x 3

DB Rows

24 x 15
26 x 10
26 x 10
26 x 8

Pulldown

72,5 x 15
75 x 10
80 x 10

Pulley

40 x 10
45 x 10
50 x 8

Preacher DB Curls

14 x 10
14 x 10
14 x 10
14 x 8

Total Abdominal

50 x 50 x 3

Alt DB Curl

12 x 10 x 3