Jelle meer spiercelle

[jellejelle9]

Pull:
Cable lat pull-in 2 x 15-20
2 x 20 x 10 kg

Pull- ups 4 x max
7x
3 x 6

One arm dumbbell row 4 x 8 - 10
8 x 10 kg
8 x 15 kg
4 x 10 x 22,5 kg

Reverse dumbbell fly 3 x 10 - 12
3 x 12 x 7,5 kg
Superset
One arm cable pulldown 3 x 10 - 12
3 x 12 x 15 kg
Die voelt lekker! hou ik erin

Alternating dumbbell curl 3 x 8 - 10
3 x 8 x 15 kg

Straight bar Cable curl 3 x 12 - 15
3 x 12 x 15

Flexibiliteit

 

[jellejelle9]

Gisteren gezwommen
Push:
Dumbbell bench press 4 x 8 - 10
8 x 10, 15, 20
2 x 10 x 25 kg
2 x 8 x 25 kg

Standing single arm dumbbell shoulder press 4 x 10-12
10 x 7,5 kg
12 x 12,5 kg
3 x 10 x 12,5 kg

Incline Dumbbell fly 3 x 12 - 15
3 x 12 x 12,5 kg

Cable triceps pushdown 4 x 12 - 15
15 x 20 kg
14 x 20 kg
12 x 20 kg

face-pulls 4 sets zelfde gewicht
3 x 15 x 20 kg

 

[jellejelle9]

Pull:
Cable lat pull-in 2 x 15-20
2 x 20 x 10 kg

Pull- ups 4 x max
8x
7x
2 x 6

One arm dumbbell row 4 x 8 - 10
8 x 15 kg
8 x 20 kg
2 x 10 x 25 kg
9 x 25 kg
8 x 25 kg

Reverse dumbbell fly 3 x 10 - 12
3 x 10 x 10 kg

One arm cable pulldown 3 x 10 - 12
3 x 12 x 20 kg

Alternating dumbbell curl 3 x 8 - 10
3 x 8 x 15 kg

Laying leg raises + gewicht in handen boven vloer houden
4 x 12 x 10 kg
Superset
Straight bar Cable curl 3 x 12 - 15
3 x 15 x 15 kg

Flexibiliteit

 

[jellejelle9]

Push:
Dumbbell bench press 4 x 8 - 10
8 x 10, 15, 20
4 x 10 x 25 kg

Standing single arm dumbbell shoulder press 4 x 10-12
10 x 7,5 kg
4 x 12 x 12,5 kg

Incline Dumbbell fly 3 x 12 - 15
15 x 12,5 kg
2 x 12x 12,5 kg

Cable triceps pushdown 4 x 12 - 15
4 x 15 x 20 kg
Superset
face-pulls 4 sets zelfde gewicht
4 x 15 x 20 kg

Lekkkkeeerr

 

[jellejelle9]

Dumbbells gaan tot 25 kg.
Elke training ga ik een extra rep proberen.
Dus volgende keer 4 x 11. Etc
Meningen of ideeen?

 

[jellejelle9]

Pull:
Cable pull-ins 2 x 15-20
12 x 15 kg
20 x 10 kg

Pull-ups 4 x max
8 x
3 x 6

One arm dumbbell row 4 x 10-12
8 x 10, 15
3 x 12 x 20 kg
11 x 20 kg

Reverse dumbbell fly 3 x 12-15
3 x 15 x 5 kg
Superset no rest
Alternating dumbbell curl 3 x 8-10
3 x 10 x 10 kg

Helemaal kapot, alles in een half uurtje gedaan omdat de gym dicht ging

 

[jellejelle9]

Push:
Dumbbell bench press 4 x 10-12
10 x 10, 15
4 x 12 x 20 kg

Single arm shoulder press 4 x 10-12
10 x 7,5
4 x 12 x 12,5 kg

Incline dumbbell fly 3 x 12-15
3 x 15 x 10 kg

Cable triceps pushdown 4 x 12-15
4 x 15 x 20 kg
Superset
Face-pulls 4 sets same weight ^
4 x 15 x 20 kg

Laying leg raises, weight in hands & in air
4 x 12 x 7,5 kg

Flexibility

 

[jellejelle9]

Pull:
Cable pull-ins 2 x 15-20
20 x 10 kg
15 x 15 kg

Pull-ups 4 x max
10 x
7 x
2 x 6

One arm dumbbell row 4 x 10-12
10 x 10, 15
2 x 12 x 17,5 kg (thought I was using 20's)
2 x 12 x 20 kg
Watching good for.

Reverse dumbbell fly 3 x 12-15
3 x 15 x 7,5 kg
Superset
One arm cable pulldown 3 x 10-12
2 x 12 x 25 kg
11 x 25 kg

Alternating dumbbell curl 3 x 8-10
3 x 10 x 12,5 kg

Straight bar cable dumbbell curl 3 x 12-15
15 x 20 kg
2 x 12 x 20 kg

Flexibility

 

[jellejelle9]

Push:
Dumbbell bench press 4 x 10-12 (90s)
10 x 10, 15, 20
2 x 12 x 22,5 kg
11 x 22,5 kg
10 x 22,5 kg

Single arm shoulder press 4 x 10-12 (90s)
10 x 5, 10
4 x 12 x 12,5 kg

Pizza got delivered

 

[jellejelle9]

Ziek geweest en gereisd dus week niet getraind
Pull:
Cable pull-ins 2 x 15-20
20 x 10 kg
15 x 15 kg

Pull-ups 4 x max
8 x
3 x 6

One arm dumbbell row 4 x 10-12
10 x 10, 15
2 x 12 x 20 kg
10 x 20 kg

Reverse dumbbell fly 3 x 12-15
15 x 5 kg
Superset
One arm cable pulldown 3 x 10-12
12 x 20 kg

Gym closed

 

[Steks]

Bevalt het trainen in de hotel gym nog een beetje?

 

[jellejelle9]

Bevalt het trainen in de hotel gym nog een beetje?

Het is wat t is, alternatief is er helaas niet ;(.
Ik mis normale pull-bars en barbells wel oprecht hahah.

 

[jellejelle9]

Push:
Dumbbell bench press 4 x 10-12 (90s)
10 x 10, 15
4 x 12 x 20 kg

Single arm shoulder press 4 x 10-12 (90s)
10 x 5,
4 x 12 x 10 kg

Incline dumbbell fly 3 x 12-15
3 x 15 x 10 kg

Cable triceps pushdown 4 x 12-15
3 x 15 x 20 kg
14 x 20 kg
Superset
Face-pulls 4 sets
4 x 15 x 20 kg

Flexibility

 

[jellejelle9]

Pull:
Cable pull-ins 2 x 15-20
20 x 10 kg
15 x 15 kg

Pull-ups 4 x max
4 x 6

One arm dumbbell row 4 x 10-12
10 x 10, 15
10 x 20 kg
2 x 12 x 20 kg

Reverse dumbbell fly 3 x 12-15
3 x 15 kg
Superset
One arm cable pulldown 3 x 10-12
3 x 12 x 20 kg

Alternating dumbbell curl 3 x 8-10
3 x 8 x 12,5 kg

 

[jellejelle9]

Push:
Dumbbell bench press 4 x 10-12 (90s)
10 x 10, 15, 20
2 x 12 x 20 kg
2 x 10 x 20 kg

Single arm shoulder press 4 x 10-12 (90s)
10 x 5,
4 x 12 x 10 kg

Incline dumbbell fly 3 x 12-15
3 x 15 x 10 kg

Cable triceps pushdown 4 x 12-15
3 x 15 x 20 kg
14 x 20 kg
Superset
Face-pulls 4 sets
4 x 15 x 20 kg

Laying Leg raises
3 x 15 + 7,5 kg

Flexibility

Iets te hard gegaan deze training, na afloop flink gekotst en bijna nokkie

 

[jellejelle9]

Pull:
Cable pull-ins 2 x 15-20
20 x 10 kg
15 x 15 kg

Pull-ups 4 x max
8x
3 x 6

One arm dumbbell row 4 x 10-12
10 x 10, 15, 20
4 x 12 x 20 kg

Alternating dumbbell curl 3 x 8-10
10 x 12,5 kg
9 x 12,5 kg
8 x 12,5 kg
12 x 7,5 kg

 

[jellejelle9]

Push:
Dumbbell bench press 4 x 10-12 (90s)
10 x 10, 15, 20
4 x 12 x 20 kg

Single arm shoulder press 4 x 10-12 (90s)
10 x 5
4 x 12 x 12,5 kg

Incline dumbbell fly 3 x 12-15
3 x 15 x 10 kg

Cable triceps pushdown 4 x 12-15
3 x 15 x 20 kg
14 x 20 kg
Superset
Face-pulls 4 sets
4 x 15 x 20 kg

 

[jellejelle9]

Pull:
Cable pull-ins 2 x 15-20
15 x 15 kg

Pull-ups 4 x max
8x
7x
2 x 6

One arm dumbbell row 4 x 10-12
10 x 10, 15, 20
3 x 10 x 22,5 kg
12 x 22,5 kg

Reverse dumbbell fly 3 x 12-15
3 x 15 kg
Superset
One arm cable pulldown 3 x 10-12
3 x 12 x 20 kg

Alternating dumbbell curl 3 x 8-10
10 x 12,5 kg
2 x 8 x 12,5 kg

 

[jellejelle9]

afgelopen 2 maanden helemaal niet meer gesport. Tentamens in bangkok en reizen door vietnam!
Gisteren eerste training weer gedaan, dit weekend eerste toernooi en dan weer vol er tegenaan!

Bench Press
10 x 30, 40, 50
2 x 5 x 60 kg
8 x 60 kg

Bent over Row
10 x 30
2 x 8 x 40 kg

Squat
8 x 30, 40
2 x 5 x 50 kg
6 x 50 kg

Voelde goed om weer te trainen. Zieke krampen met squads in mn quads!

 

[jellejelle9]

Elke dag sporten is zwaar. Herstel wel echt belachelijk snel qua conditie. Kracht weer even rustig opbouwen om overtrainen te voorkomen.
OHP
8 x 10, 20
2 x 5 x 30 kg
8 x 30 kg

Deadlift
8 x 50
6 x 60 kg