Jmml's Log

[Jmml]

349e workout:

Maandag (3-10-2016) heb ik borst, schouders en traps gedaan.

Dumbbell Press - 10x28kg | 10x30kg | 8x32kg | 5x34kg
Incline Dumbbell Press - 12x20kg | 10x22kg | 10x24kg | 8x26kg
Cable Crossover - 15x9kg | 10x14kg | 10x14kg | 10x18kg
Dumbbell Pullover - 10x24kg | 10x26kg | 8x26kg | 6x28kg

Sitting Barbell Press Behind The Neck - 10x10kg | 10x15kg | 10x15kg | 10x20kg
Dumbbell Front Raise - 10x9kg | 10x10kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x6kg | 10x7kg | 10x8kg | 6x8kg
Machine Lateral Raise - 10x41kg | 10x45kg | 10x45kg

Smith Machine Shrug - 15x40kg | 10x60kg | 10x70kg | 8x80kg | 3x100kg(pr!!)

 

[Jmml]

350e workout:

Woensdag (5-10-2016) heb ik biceps en triceps gedaan.

Hammer Curls - 12x12kg | 10x14kg | 10x16kg | 8x18kg
Barbell Curls (reverse) - 10x18kg | 10x20kg | 10x24kg | 10x24kg
Cable Curls - 12x32kg | 10x36kg | 10x36kg | 8x40kg
Rope Curls - 10x27kg | 10x27kg | 10x32kg | 10x32kg

Dumbbell One Arm Triceps Extension (SITTING) - 10x8kg | 10x9kg | 10x10kg | 10x12kg
Triceps Dip Machine - 10x45kg | 10x59kg | 10x64kg | 10x73kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 10x36kg

 

[Jmml]

351e workout:

Vrijdag (7-10-2016) heb ik rug en benen 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
Leg Extension - 10x20kg | 10x20kg | 10x25kg | 10x30kg
Calf Raise Machine - 10x50kg | 10x60kg | 10x70kg | 10x70kg
Squat - 10x | 10x | 10x | 10x

 

[Jmml]

352e workout:

Maandag (10-10-2016) heb ik borst, schouders en traps gedaan.

Dumbbell Press - 10x26kg | 10x28kg | 10x30kg | 830kg
Incline Dumbbell Press - 12x20kg | 10x24kg | 8x26kg | 6x28kg
Dumbbell Flys - 10x8kg | 10x12kg | 10x14kg | 8x16kg
Dumbbell Pullover - 10x24kg | 10x26kg | 8x26kg | 6x28kg

Sitting Barbell Press Behind The Neck - 10x10kg | 10x15kg | 10x15kg | 10x20kg
Dumbbell Front Raise - 10x9kg | 10x10kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x6kg | 10x7kg | 10x8kg | 6x8kg
Machine Lateral Raise - 10x41kg | 10x45kg | 10x45kg

Dumbbell Shrug - 15x22kg | 10x24kg | 10x26kg | 8x80kg

 

[Jmml]

353e workout:

Woensdag (12-10-2016) heb ik biceps en triceps gedaan.

Hammer Curls - 12x12kg | 10x14kg | 10x16kg | 8x18kg
Barbell Curls (reverse) - 10x18kg | 10x20kg | 10x24kg | 10x24kg
Cable Curls - 12x32kg | 10x36kg | 10x36kg | 8x40kg
Rope Curls - 10x27kg | 10x27kg | 10x32kg | 10x32kg

Dumbbell One Arm Triceps Extension (SITTING) - 10x8kg | 10x9kg | 10x10kg | 10x12kg
Triceps Dip Machine - 10x45kg | 10x59kg | 10x64kg | 10x73kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 10x36kg

 

[Jmml]

354e workout:

Vrijdag (14-10-2016) heb ik rug en benen gedaan.

Lat Pulldown - 10x52kg | 10x59kg | 10x66kg | 8x73kg
V-bar Pulldown - 10x52kg | 10x59kg | 10x66kg | 6x73kg
Straight Arm Pulldown - 10x40kg | 10x45kg | 10x50kg | 8x50kg
Dumbbell Row - 12x22kg | 10x24kg | 8x28kg | 6x30kg
Machine Rows - 15x39kg | 10x45kg | 10x52kg | 10x59kg

Leg Press - 10x30kg | 10x45kg | 10x50kg
Leg Extension - 10x20kg | 10x20kg | 10x25kg | 10x30kg
Calf Raise Machine - 10x50kg | 10x60kg | 10x70kg | 10x70kg
Squat - 20x | 10x | 10x

Gisteren geblesseerd geraakt aan de hamstring met het voetballen..........zucht.

 

[Jmml]

355e workout:

Maandag (17-10-2016) heb ik borst, schouders en traps gedaan.

Dumbbell Press - 10x26kg | 10x28kg | 10x30kg | 5x32kg
Incline Dumbbell Press - 12x20kg | 10x24kg | 8x26kg | 5x28kg
Dumbbell Flys - 10x8kg | 10x12kg | 10x14kg | 8x16kg
Dumbbell Pullover - 10x24kg | 10x26kg | 8x26kg | 6x28kg

Sitting Barbell Press Behind The Neck - 10x10kg | 10x15kg | 10x15kg | 10x20kg
Dumbbell Front Raise - 10x9kg | 10x10kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x6kg | 10x7kg | 10x8kg | 6x9kg
Machine Lateral Raise - 10x41kg | 10x45kg | 10x45kg

Dumbbell Shrug - 15x22kg | 10x24kg | 10x26kg | 10x30kg | 8x32kg

 

[Jmml]

356e workout:

Woensdag (19-10-2016) heb ik biceps en triceps gedaan.

Hammer Curls - 12x12kg | 10x14kg | 10x16kg | 8x18kg
Barbell Curls (reverse) - 10x18kg | 10x20kg | 10x24kg | 10x24kg
Incline Dumbbell Curls - 12x9kg | 10x10kg | 10x12kg | 8x12kg
Rope Curls - 10x27kg | 10x27kg | 10x32kg | 10x32kg

Dumbbell One Arm Triceps Extension (SITTING) - 10x8kg | 10x9kg | 8x12kg | 6x14kg
Triceps Dip Machine - 10x45kg | 10x59kg | 10x64kg | 10x73kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 8x40kg

 

[Jmml]

357e workout:

Vrijdag (21-10-2016) heb ik rug en benen gedaan.

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

Leg Press - 10x30kg | 10x45kg | 10x50kg
Leg Extension - 10x20kg | 10x20kg | 10x30kg | 10x40kg
Calf Raise Machine - 10x50kg | 10x60kg | 10x70kg | 10x70kg
Lunges - 8x12kg | 8x12kg | 8x12kg

 

[Jmml]

358e workout:

Dinsdag (25-10-2016) heb ik borst en schouders gedaan.

Dumbbell Press - 10x26kg | 10x28kg | 10x30kg | 5x32kg
Incline Dumbbell Press - 12x20kg | 10x24kg | 8x26kg | 5x28kg | 20x12kg
Dumbbell Flys - 10x8kg | 10x12kg | 10x14kg | 8x16kg
Dumbbell Pullover - 10x24kg | 10x26kg | 8x26kg | 6x28kg

Sitting Barbell Press Behind The Neck - 10x10kg | 10x15kg | 10x15kg | 10x20kg
Dumbbell Front Raise - 10x9kg | 10x10kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x6kg | 10x7kg | 10x8kg | 6x9kg
Machine Lateral Raise - 10x41kg | 10x45kg | 10x45kg

 

[Jmml]

359e workout:

Woensdag (26-10-2016) heb ik biceps en triceps gedaan.

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

Dumbbell One Arm Triceps Extension (SITTING) - 10x8kg | 10x9kg | 8x12kg | 6x14kg
Triceps Dip Machine - 10x45kg | 10x59kg | 10x64kg | 10x73kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 8x40kg

 

[Jmml]

360e workout:

Vrijdag (28-10-2016) heb ik rug gedaan.

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

Geen tijd, toch gegaan...

 

[Jmml]

361e workout:

Maandag (31-10-2016) heb ik borst en schouders gedaan.

Dumbbell Press - 10x26kg | 10x28kg | 10x30kg | 5x32kg
Incline Dumbbell Press - 12x20kg | 10x24kg | 8x26kg | 5x28kg | 20x12kg
Dumbbell Flys - 10x8kg | 10x12kg | 10x14kg | 8x16kg | 8x16kg
Cable Flys - 10x9kg | 10x14kg | 10x18kg | 10x18kg

Sitting Barbell Press Behind The Neck - 10x10kg | 10x15kg | 10x15kg | 10x20kg
Dumbbell Front Raise - 10x9kg | 10x10kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x6kg | 10x7kg | 10x8kg | 6x9kg
Machine Lateral Raise - 10x41kg | 10x45kg | 10x45kg

 

[Jmml]

362e workout:

Woensdag (2-11-2016) heb ik biceps en triceps gedaan.

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

Dumbbell One Arm Triceps Extension (SITTING) - 10x8kg | 10x9kg | 8x12kg | 6x14kg
Triceps Dip Machine - 10x45kg | 10x59kg | 10x64kg | 10x73kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 8x40kg

 

[Jmml]

363e workout:

Vrijdag (4-11-2016) heb ik rug gedaan.

Lat Pulldown - 10x52kg | 10x59kg | 10x66kg | 8x73kg
V-bar Pulldown - 10x52kg | 10x59kg | 10x66kg | 6x73kg
Straight Arm Pulldown - 10x41kg | 10x45kg | 10x45kg | 10x50kg
Dumbbell Row - 12x22kg | 10x24kg | 8x28kg | 6x30kg
Machine Rows - 15x39kg | 10x45kg | 10x52kg | 10x59kg

Benen trainen gaat nog niet in verband met hamstringblessure....zucht.

 

[Anoniem154307]

Dit is echt het slechtste schema wat ik iemand daadwerkelijk heb zien uitvoeren. Dat benen verhaal van je, als je wel kunt voetballen kun je ook squatten. Maar goed, als je maar lol hebt.

 

[Jmml]

Dit is echt het slechtste schema wat ik iemand daadwerkelijk heb zien uitvoeren. Dat benen verhaal van je, als je wel kunt voetballen kun je ook squatten. Maar goed, als je maar lol hebt.

Klik om te verkleinen...

Je mag best kritisch zijn, maar onderbouw ook gewoon hetgeen wat je beweert, dan heb ik er misschien nog wat aan.

 

[Jmml]

364e workout:

Maandag (7-11-2016) heb ik borst en schouders gedaan.

Bench Press - 12x30kg | 10x40kg | 10x50kg | 6x60kg
Incline Dumbbell Press - 10x22kg | 10x24kg | 8x26kg | 5x28kg
Dumbbell Flys - 10x8kg | 10x12kg | 10x14kg | 8x16kg
Cable Flys - 10x9kg | 10x14kg | 10x18kg | 10x18kg

Dumbbell Front Raise - 10x9kg | 10x10kg | 8x12kg | 6x12kg
One Arm Lateral Raise - 10x6kg | 10x7kg | 10x8kg | 6x9kg
Machine Lateral Raise - 10x41kg | 10x45kg | 10x45kg
Dumbbell Shrugs - 10x26kg | 10x28kg | 10x30kg | 10x32kg

 

[Jmml]

365e workout:

Vrijdag (11-11-2016) heb ik biceps en triceps gedaan.

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

Dumbbell One Arm Triceps Extension (SITTING) - 10x8kg | 10x9kg | 8x12kg | 6x14kg
Triceps Dip Machine - 10x45kg | 10x59kg | 10x64kg | 10x73kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 8x40kg



366e workout:

Zaterdag (12-11-2016) heb ik rug en benen gedaan.

Lat Pulldown - 10x52kg | 10x59kg | 10x66kg | 8x73kg
V-bar Pulldown - 10x52kg | 10x59kg | 10x66kg | 6x73kg
Straight Arm Pulldown - 10x41kg | 10x45kg | 10x45kg | 10x50kg
Dumbbell Row - 12x22kg | 10x24kg | 8x28kg | 6x30kg
Deadlift - 20x20kg | 10x40kg | 10x40kg | 8x50kg

Leg Press - 10x30kg | 10x45kg | 10x50kg
Leg Extension - 10x20kg | 10x20kg | 10x30kg | 10x40kg
Calf Raise Machine - 10x50kg | 10x60kg | 10x70kg | 10x70kg
Lunges - 8x12kg | 8x12kg | 8x12kg



367e workout:

Maandag (14-11-2016) heb ik borst en triceps gedaan.

Bench Press - 12x30kg | 10x40kg | 10x50kg | 6x60kg
Incline Dumbbell Press - 10x22kg | 10x24kg | 8x26kg | 5x28kg
Dumbbell Flys - 10x8kg | 10x12kg | 10x14kg | 8x16kg
Cable Flys - 10x9kg | 10x14kg | 10x18kg | 10x18kg

Dumbbell One Arm Triceps Extension (SITTING) - 10x8kg | 10x9kg | 8x12kg | 6x14kg
Triceps Dip Machine - 10x45kg | 10x59kg | 10x64kg | 10x73kg
Reverse Grip Triceps Pushdown - 10x27kg | 10x36kg | 10x40kg | 10x40kg
Triceps Pushdown (ROPE) - 10x23kg | 10x27kg | 10x32kg | 8x40kg

 

[Jmml]

368e workout:

Woensdag (16-11-2016) heb ik schouders en benen gedaan.

Dumbbell Shoulder Press - 10x18kg | 10x20kg | 20x22kg | 6x24kg
Sitting Barbell Press Behind The Neck - 10x10kg | 10x15kg | 10x15kg | 10x20kg
Dumbbell Front Raise - 10x9kg | 10x10kg | 8x12kg | 6x12kg
Machine Lateral Raise - 10x41kg | 10x45kg | 10x45kg

Squat - 15x20kg | 10x30kg | 10x40kg | 10x40kg
Leg Extension - 10x20kg | 10x20kg | 10x30kg | 10x40kg
Calf Raise Machine - 10x50kg | 10x60kg | 10x70kg | 10x70kg
Lunges - 8x12kg | 8x12kg | 8x12kg


369e workout:

Vrijdag (18-11-2016) heb ik rug en biceps gedaan.

Lat Pulldown - 10x52kg | 10x59kg | 10x66kg | 8x73kg
V-bar Pulldown - 10x52kg | 10x59kg | 10x66kg | 6x73kg
Straight Arm Pulldown - 10x41kg | 10x45kg | 10x45kg | 10x50kg
Dumbbell Row - 12x22kg | 10x24kg | 8x28kg | 6x30kg
Deadlift - 20x20kg | 10x40kg | 10x40kg | 8x50kg

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