Jmml's Log

[Jmml]

326e workout:

Dinsdag (16-8-2016) heb ik schouders en traps gedaan.

Dumbbell Shoulder Press - 20x12kg | 10x20kg | 8x22kg | 6x24kg
Dumbbell Front Raise - 15x8kg | 10x9kg | 10x10kg | 6x12kg
One Arm Lateral Raise - 10x7kg | 10x8kg | 10x8kg | 8x8kg
Standing Low-Pulley Deltoid Raise - 10x9kg | 10x9kg | 10x14kg

Smith Machine Shrug - 15x40kg | 10x60kg | 10x70kg | 10x80kg


Nog steeds veel last van de lies....

 

[Jmml]

327e workout:

Donderdag (18-8-2016) heb ik biceps en triceps gedaan.

Incline Dumbbell Curls - 10x7kg, 10x8kg, 10x9kg, 6x10kg
Reverse Barbell Curls - 10x5kg, | 10x10kg | 10x10kg | 10x15kg
Hammer Curls - 10x12kg | 10x16kg | 10x18kg | 6x20kg
Overhead Cable Curls - 10x9kg | 10x14kg | 10x14kg | 10x18kg

One Arm Tricep Extension - 15x9kg | 10x14kg | 10x18kg | 10x18kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x23kg | 10x32kg | 10x32kg
Bench Dips - 15x | 10x | 10x | 10x

 

[Jmml]

328e workout:

Vrijdag (19-8-2016) heb ik borst gedaan.

Dumbbell Press - 20x12kg | 10x26kg | 10x28kg | 10x28kg | 8x30kg
Incline Dumbbell Press - 20x12kg | 10x26kg | 10x28kg | 8x30kg | 6x32kg
Dumbbell Pullover - 10x22kg | 10x24kg | 10x26kg | 8x28kg
Cable Crossover - 15x9kg | 10x14kg | 10x14kg | 10x18kg
Opdrukken - 20x | 15x | 15x

 

[Jmml]

329e workout:

Zaterdag (20-8-2016) heb ik schouders gedaan.

Dumbbell Shoulder Press - 20x12kg | 10x20kg | 8x22kg | 6x24kg
Dumbbell Front Raise - 15x8kg | 10x9kg | 10x10kg | 6x12kg
One Arm Lateral Raise - 10x7kg | 10x8kg | 10x8kg | 8x8kg
Standing Low-Pulley Deltoid Raise - 10x9kg | 10x9kg | 10x14kg


330e workout:

Maandag (22-8-2016) heb ik borst en biceps gedaan.

Incline Dumbbell Press - 10x26kg | 10x26kg | 10x28kg | 8x28kg
Dumbbell Press - 10x28kg | 10x30kg | 8x32kg | 6x34kg
Dumbbell Pullover - 10x22kg | 10x24kg | 10x26kg | 8x28kg
Cable Crossover - 15x9kg | 10x14kg | 10x14kg | 10x18kg
Opdrukken - 20x | 15x | 15x

Incline Dumbbell Curls - 10x7kg, 10x8kg, 10x9kg, 6x10kg
Reverse Barbell Curls - 10x5kg, | 10x10kg | 10x10kg | 10x15kg
Hammer Curls - 10x12kg | 10x16kg | 10x18kg | 6x20kg
Overhead Cable Curls - 10x9kg | 10x14kg | 10x14kg | 10x18kg

 

[Jmml]

Gisteren eindelijk weer mee kunnen trainen, wat heel onverwachts was, na 5 maanden.
Gelukkig vandaag geen last van de lies, dus ik kan nu ook gewoon weer benen trainen hoop ik.

 

[Jmml]

331e workout

Woensdag (24-8-2016) heb ik rug en biceps gedaan.

Lat Pulldown - 20x45kg | 10x59kg | 10x66kg | 8x73kg | 5x79kg
Kneeling High Pulley Row - 10x27kg | 10x32kg | 10x36kg | 10x41kg
Straight Arm Pulldown - 10x36kg | 10x40kg | 10x45kg | 8x45kg
Machine Rows - 15x39kg | 10x45kg | 10x52kg | 10x59kg
Dumbbell Row - 12x20kg | 10x22kg | 10x24kg | 10x26kg

Hammer Curls - 10x12kg | 10x14kg | 10x16kg | 10x18kg | 5x20kg
Reverse Barbell Curls - 12x5kg, | 10x10kg | 10x15kg | 10x15kg
Overhead Cable Curls - 10x9kg | 10x14kg | 10x14kg | 10x18kg
Incline Dumbbell Curls - 10x7kg, 10x8kg, 10x8kg, 8x9kg

 

[Jmml]

332e workout:

Vrijdag (26-8-2016) heb ik schouders en traps gedaan.

Dumbbell Shoulder Press - 20x12kg | 10x20kg | 8x22kg | 6x24kg
Dumbbell Front Raise - 15x8kg | 10x9kg | 10x10kg | 6x12kg
One Arm Lateral Raise - 10x7kg | 10x8kg | 10x8kg | 8x8kg
Standing Low-Pulley Deltoid Raise - 10x9kg | 10x9kg | 10x14kg

Smith Machine Shrug - 15x40kg | 10x60kg | 10x70kg | 7x80kg


333e workout:

Zaterdag (27-8-2016) heb ik biceps en triceps gedaan.

Hammer Curls - 10x12kg | 10x14kg | 10x16kg | 10x18kg | 5x20kg
Reverse Barbell Curls - 12x5kg, | 10x10kg | 10x15kg | 10x15kg
Overhead Cable Curls - 10x9kg | 10x14kg | 10x14kg | 10x18kg
Incline Dumbbell Curls - 10x7kg, 10x8kg, 10x8kg, 8x9kg

One Arm Tricep Extension - 15x9kg | 10x14kg | 10x18kg | 10x18kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x23kg | 10x32kg | 10x32kg
Dips - 12x | 10x | 10x | 8x

 

[Jmml]

334e workout:

Maandag (29-8-2016) heb ik borst gedaan.

Dumbbell Press - 10x26kg | 10x28kg | 8x30kg | 8x32kg
Incline Dumbbell Press - 10x26kg | 10x26kg | 10x28kg | 8x28kg
Dumbbell Pullover - 10x22kg | 10x24kg | 10x26kg | 8x28kg
Cable Crossover - 15x9kg | 10x14kg | 10x14kg | 10x18kg

Ik had vandaag weinig tijd...

 

[Jmml]

335e workout

Woensdag (31-8-2016) heb ik rug en biceps gedaan.

Bent Over Row - 10x10kg | 10x20kg | 8x20kg
Machine Rows - 15x39kg | 10x45kg | 10x52kg | 10x59kg
Dumbbell Row - 12x22kg | 10x24kg | 10x28kg | 10x30kg
Lat Pulldown Behind The Neck - 15x45kg | 10x59kg | 10x66kg | 8x73kg
Kneeling High Pulley Row - 10x27kg | 10x32kg | 10x36kg | 10x41kg

Hammer Curls - 10x12kg | 10x14kg | 10x16kg | 10x18kg
Reverse Barbell Curls - 12x5kg, | 10x10kg | 10x15kg | 6x20kg
Incline Dumbbell Curls - 10x7kg, 10x8kg, 10x8kg, 8x9kg

 

[Jmml]

336e workout:

Vrijdag (2-9-2016) heb ik schouders en traps gedaan.

Dumbbell Shoulder Press - 20x12kg | 10x20kg | 8x22kg | 6x24kg
Dumbbell Front Raise - 15x8kg | 10x9kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x7kg | 10x8kg | 10x8kg | 8x8kg
Standing Low-Pulley Deltoid Raise - 10x9kg | 10x9kg | 10x14kg

Smith Machine Shrug - 10x40kg | 10x60kg | 10x70kg | 10x80kg



337e workout:

Zaterdag (3-9-2016) heb ik biceps en triceps gedaan.

One Arm Tricep Extension - 15x9kg | 10x14kg | 10x18kg | 10x18kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
One Arm Dumbbell Triceps Extension - 10x8kg | 10x9kg | 10x10kg | 8x12kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 10x36kg

Hammer Curls - 10x12kg | 10x14kg | 10x16kg | 10x18kg | 5x20kg
Reverse Barbell Curls - 12x5kg, | 10x10kg | 10x15kg | 10x15kg
Incline Dumbbell Curls - 10x8kg | 10x9kg | 10x10kg | 8x12kg
Rope Curls - 10x27kg | 10x32kg | 10x32kg | 10x36kg

 

[Jmml]

Het gaat goed met de lies, ben alweer begonnen met voetballen. Moet nu wel voorzichtig doen en niet meteen weer te veel willen.
Hopelijk geen terugval krijgen, dat zou zuur zijn.

Anyways, gisteren begonnen met creatine.


338e workout:

Maandag (5-9-2016) heb ik borst en triceps gedaan.

Dumbbell Press - 10x28kg | 10x30kg | 8x32kg | 5x34kg
Incline Dumbbell Press - 10x26kg | 10x26kg | 10x28kg | 8x28kg
Cable Crossover - 15x9kg | 10x14kg | 10x14kg | 10x18kg
Dumbbell Pullover - 10x24kg | 10x26kg | 8x28kg | 6x30kg

One Arm Tricep Extension - 15x9kg | 10x14kg | 10x18kg | 10x18kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
One Arm Dumbbell Triceps Extension - 10x8kg | 10x9kg | 10x10kg | 8x12kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 10x36kg

 

[Jmml]

339e workout:

Woensdag (7-9-2016) heb ik schouders gedaan.

Dumbbell Shoulder Press - 20x12kg | 10x20kg | 8x22kg | 8x24kg | 5x26kg(pr)
Dumbbell Front Raise - 15x8kg | 10x9kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x7kg | 10x8kg | 10x8kg | 8x8kg
Standing Low-Pulley Deltoid Raise - 10x9kg | 10x9kg | 10x14kg

Smith Machine Shrug - 10x40kg | 10x60kg | 10x70kg | 10x80kg | 5x90kg(pr)

 

[Jmml]

340e workout:

Vrijdag (9-9-2016) heb ik rug en biceps gedaan.

Lat Pulldown - 15x45kg | 10x59kg | 10x66kg | 8x73kg
Lat Pulldown Behind The Neck - 15x45kg | 10x59kg | 10x66kg | 8x73kg
Kneeling High Pulley Row - 10x27kg | 10x32kg | 10x36kg | 10x41kg
Dumbbell Row - 12x22kg | 10x24kg | 10x28kg | 6x30kg
Machine Rows - 15x39kg | 10x45kg | 10x52kg | 10x59kg

Hammer Curls - 10x12kg | 10x14kg | 10x16kg | 10x18kg | 5x20kg
Reverse Barbell Curls - 12x5kg, | 10x10kg | 10x15kg | 10x15kg
Incline Dumbbell Curls - 10x8kg | 10x9kg | 10x10kg | 8x12kg
Rope Curls - 10x27kg | 10x32kg | 10x32kg | 10x36kg

 

[Jmml]

341e workout:

Dinsdag (13-9-2016) heb ik borst en triceps gedaan.

Dumbbell Press - 10x28kg | 10x30kg | 8x32kg | 8x32kg
Incline Dumbbell Press - 10x26kg | 10x26kg | 10x28kg | 8x28kg
Cable Crossover - 15x9kg | 10x14kg | 10x14kg | 10x18kg
Dumbbell Pullover - 10x24kg | 10x26kg | 8x28kg | 6x30kg

One Arm Tricep Extension - 15x9kg | 10x14kg | 10x18kg | 10x18kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
One Arm Dumbbell Triceps Extension - 10x8kg | 10x9kg | 10x10kg | 10x12kg


Met de lies gaat het beter en beter. Over een paar weken, zoals het er nu naar uitziet, leg day weer oppakken.

 

[Jmml]

Weinig tijd gehad, heel weinig....maargoed....

342e workout:

Woensdag (14-9-2016) heb ik biceps gedaan.

Hammer Curls - 10x12kg | 10x14kg | 10x16kg | 10x18kg | 5x20kg
Overhead Cable Curls - 10x9kg | 10x14kg | 10x14kg | 10x18kg
Incline Dumbbell Curls - 10x8kg | 10x9kg | 10x10kg | 8x12kg
Rope Curls - 10x27kg | 10x32kg | 10x32kg

 

[Jmml]

343e workout:

Maandag (19-9-2016) heb ik schouders, traps en biceps gedaan.

Sitting Barbell Press Behind The Neck - 15x10kg | 10x20kg | 10x20kg | 10x20kg
Dumbbell Shoulder Press - 20x12kg | 10x20kg | 8x22kg
Dumbbell Front Raise - 10x9kg | 8x12kg | 8x12kg | 8x12kg
One Arm Lateral Raise - 10x6kg | 10x7kg | 10x8kg

Smith Machine Shrug - 10x40kg | 10x60kg | 10x70kg | 8x80kg

Hammer Curls - 12x12kg | 10x14kg | 10x16kg | 8x18kg | 6x20kg
Overhead Cable Curls - 10x9kg | 10x14kg | 10x14kg | 10x18kg
Rope Curls - 10x27kg | 10x32kg | 10x32kg


Gisteren voor het eerst in 5-6 maanden weer minuten mogen maken met voetballen; wat was dat heerlijk.

 

[Jmml]

344e workout:

Woensdag (21-9-2016) heb ik borst en triceps gedaan.

Dumbbell Press - 10x28kg | 10x30kg | 8x32kg | 8x32kg
Incline Dumbbell Press - 10x26kg | 10x26kg | 10x28kg | 8x28kg
Cable Crossover - 15x9kg | 10x14kg | 10x14kg | 10x18kg
Dumbbell Pullover - 10x24kg | 10x26kg | 8x28kg | 6x30kg

One Arm Tricep Extension - 15x9kg | 10x14kg | 10x18kg | 10x18kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 10x36kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
One Arm Dumbbell Triceps Extension - 10x8kg | 10x9kg | 10x10kg | 10x12kg



345e workout:

Vrijdag (23-9-2016) heb ik rug gedaan.

Lat Pulldown Behind The Neck - 15x45kg | 10x59kg | 10x66kg | 8x73kg
Kneeling High Pulley Row - 10x27kg | 10x32kg | 10x36kg | 10x41kg
Straight Arm Pulldown - 10x36kg | 10x40kg | 10x45kg | 8x45kg
Dumbbell Row - 12x22kg | 10x24kg | 10x28kg | 8x30kg
Machine Rows - 15x39kg | 10x45kg | 10x52kg | 10x59kg

 

[Jmml]

346e workout:

Maandag (26-9-2016) heb ik schouders en traps gedaan.

Dumbbell Shoulder Press - 20x12kg | 10x20kg | 8x22kg | 6x24kg
Dumbbell Front Raise - 10x9kg | 10x10kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x6kg | 10x7kg | 10x8kg | 6x8kg
Standing Low-Pulley Deltoid Raise - 10x9kg | 10x9kg | 10x14kg

Smith Machine Shrug - 15x40kg | 10x60kg | 10x70kg | 8x80kg

 

[Jmml]

347e workout:

Woensdag (28-9-2016) heb ik borst en triceps gedaan.

Dumbbell Press - 10x28kg | 10x30kg | 6x32kg | 4x34kg
Incline Smith Machine Press - 10x20kg | 10x30kg | 10x40kg | 6x50kg
Dumbbell Pullover - 10x24kg | 10x24kg | 8x26kg | 8x26kg
Cable Crossover - 15x9kg | 10x14kg | 10x14kg | 10x18kg

Triceps Dip Machine - 10x45kg | 10x59kg | 10x64kg | 10x73kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 10x36kg

 

[Jmml]

348e workout:

Vrijdag (30-9-2016) heb ik rug, benen en biceps gedaan.

Lat Pulldown - 10x52kg | 10x59kg | 10x66kg | 8x73kg
V-bar Pulldown - 10x52kg | 10x59kg | 10x66kg | 6x73kg
Dumbbell Row - 12x22kg | 10x24kg | 10x28kg | 8x30kg | 6x32kg(pr)
Machine Rows - 15x39kg | 10x45kg | 10x52kg | 10x59kg

Leg Press - 10x30kg | 10x30kg | 10x35kg <-- Kreeg last van de lies
Leg Extension - 10x20kg | 10x20kg | 10x25kg | 10x30kg
Squat - 20x | 15x | 10x | 10x

Hammer Curls - 12x12kg | 10x14kg | 10x16kg | 8x18kg
Barbell Curls - 12x10kg | 10x15kg | 10x20kg | 8x20kg
Rope Curls - 10x27kg | 10x27kg | 10x32kg | 10x32kg