XXL Nutrition

Jmml's Log


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Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #41
155e workout:

Vrijdag (31-7-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Opdrukken - 10, 10.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #42
156e workout:

Woensdag (5-8-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 6x90kg, 6x100kg, 6x110kg.
Lat Pull Down - 6x90kg, 6x100kg, 6x110kg.
Straight Arm Pulldown - 6x60kg, 6x70kg, 6x80kg.
Row Machine - 6x90kg, 6x100kg, 6x110kg.
Biceps
Dumbbell Curls - 6x10kg, 6x12kg, 6x14kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #43
157e workout:

Vrijdag (7-8-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Opdrukken - 10, 10.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #44
158e workout:

Vrijdag (14-8-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 6x90kg, 6x100kg, 6x110kg.
Lat Pull Down - 6x90kg, 6x100kg, 6x110kg.
Straight Arm Pulldown - 6x60kg, 6x70kg, 6x80kg.
Row Machine - 6x90kg, 6x100kg, 6x110kg.
Biceps
Dumbbell Curls - 6x10kg, 6x12kg, 6x14kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg


---------- Toegevoegd om 05:20 ---------- De post hierboven werd geplaatst om 05:19 ----------

159e workout:

Zaterdag (15-8-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Opdrukken - 10, 10.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #45
160e workout:

Woensdag (19-8-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 6x90kg, 6x100kg, 6x110kg.
Lat Pull Down - 6x90kg, 6x100kg, 6x110kg.
Straight Arm Pulldown - 6x60kg, 6x70kg, 6x80kg.
Row Machine - 6x90kg, 6x100kg, 6x110kg.
Biceps
Dumbbell Curls - 6x10kg, 6x12kg, 6x14kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg


---------- Toegevoegd om 05:20 ---------- De post hierboven werd geplaatst om 05:19 ----------

161e workout:

Zondag (23-8-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Opdrukken - 10, 10.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #46
162e workout:

Maandag (24-8-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 6x90kg, 6x100kg, 6x110kg.
Lat Pull Down - 6x90kg, 6x100kg, 6x110kg.
Straight Arm Pulldown - 6x60kg, 6x70kg, 6x80kg.
Row Machine - 6x90kg, 6x100kg, 6x110kg.
Biceps
Dumbbell Curls - 6x10kg, 6x12kg, 6x14kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #47
163e workout:

Vrijdag (28-8-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Opdrukken - 10, 10.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.


164e workout:

Zaterdag (29-8-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 6x90kg, 6x100kg, 6x110kg.
Lat Pull Down - 6x90kg, 6x100kg, 6x110kg.
Straight Arm Pulldown - 6x60kg, 6x70kg, 6x80kg.
Row Machine - 6x90kg, 6x100kg, 6x110kg.
Biceps
Dumbbell Curls - 6x10kg, 6x12kg, 6x14kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #48
165e workout:

Woensdag (2-9-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Opdrukken - 10, 10.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #49
166e workout:

Vrijdag (4-9-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 8x80kg, 8x90kg, 8x100kg.
Lat Pull Down - 8x80kg, 8x90kg, 8x100kg.
Straight Arm Pulldown - 8x50kg, 8x60kg, 8x70kg.
Row Machine - 8x90kg, 8x100kg, 8x110kg.
Biceps
Wide Grip Barbell Curl - 8x5kg, 8x7,5kg, 8x7,5kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg



167e workout:

Zaterdag (5-9-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Machine Fly - 8x80, 8x90, 8x100.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #50
168e workout:

Maandag (7-9-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 8x80kg, 8x90kg, 8x100kg.
Lat Pull Down - 8x80kg, 8x90kg, 8x100kg.
Straight Arm Pulldown - 8x50kg, 8x60kg, 8x70kg.
Row Machine - 8x90kg, 8x100kg, 8x110kg.
Biceps
Wide Grip Barbell Curl - 8x5kg, 8x7,5kg, 8x7,5kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #51
169e workout:

Vrijdag (11-9-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Machine Fly - 8x80, 8x90, 8x100.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.


170e workout:

Zaterdag (12-9-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 8x80kg, 8x90kg, 8x100kg.
Lat Pull Down - 8x80kg, 8x90kg, 8x100kg.
Straight Arm Pulldown - 8x50kg, 8x60kg, 8x70kg.
Row Machine - 8x90kg, 8x100kg, 8x110kg.
Biceps
Wide Grip Barbell Curl - 8x5kg, 8x7,5kg, 8x7,5kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg



171e workout:

Maandag (14-9-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Machine Fly - 8x80, 8x90, 8x100.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.


172e workout:

Woensdag (16-9-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 8x80kg, 8x90kg, 8x100kg.
Lat Pull Down - 8x80kg, 8x90kg, 8x100kg.
Straight Arm Pulldown - 8x50kg, 8x60kg, 8x70kg.
Row Machine - 8x90kg, 8x100kg, 8x110kg.
Biceps
Wide Grip Barbell Curl - 8x5kg, 8x7,5kg, 8x7,5kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg



173e workout:

Vrijdag (18-9-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Machine Fly - 8x80, 8x90, 8x100.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.


174e workout:

Zaterdag (19-9-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 8x80kg, 8x90kg, 8x100kg.
Lat Pull Down - 8x80kg, 8x90kg, 8x100kg.
Straight Arm Pulldown - 8x50kg, 8x60kg, 8x70kg.
Row Machine - 8x90kg, 8x100kg, 8x110kg.
Biceps
Wide Grip Barbell Curl - 8x5kg, 8x7,5kg, 8x7,5kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #52
175e workout:

Woensdag (23-9-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Opdrukken - 10, 10.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #53
176e workout:

Vrijdag (25-9-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 8x80kg, 8x90kg, 8x100kg.
Lat Pull Down - 8x80kg, 8x90kg, 8x100kg.
Straight Arm Pulldown - 8x50kg, 8x60kg, 8x70kg.
Row Machine - 8x90kg, 8x100kg, 8x110kg.
Biceps
Wide Grip Barbell Curl - 8x5kg, 8x7,5kg, 8x7,5kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #54
177e workout:

Maandag (28-9-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Opdrukken - 10, 10.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #55
178e workout:

Vrijdag (2-10-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 8x80kg, 8x90kg, 8x100kg.
Lat Pull Down - 8x80kg, 8x90kg, 8x100kg.
Straight Arm Pulldown - 8x50kg, 8x60kg, 8x70kg.
Row Machine - 8x90kg, 8x100kg, 8x110kg.
Biceps
Wide Grip Barbell Curl - 8x5kg, 8x7,5kg, 8x7,5kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg



179e workout:

Zaterdag (3-10-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 8x20kg, 8x22kg, 8x24kg, 8x24kg.
Dumbbell Press - 8x22kg, 8x24kg, 8x26kg, 8x26kg.
Dumbbell Pullover - 8x22kg, 8x22kg, 8x24kg.
Chest Press Machine - 8x100kg, 8x110kg, 8x120kg, 8x130kg.
Machine Fly - 8x80kg, 8x90kg, 8x100kg.
Triceps
Skull Crushers - 8x5kg, 8x7,5kg, 6x10kg.
Overhead Cable Triceps Extension - 8x40kg, 8x50kg, 8x50kg.
Cable Triceps Pushdown - 8x40kg, 8x50kg, 8x50kg.
 
Laatst bewerkt:

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #56
180e workout:

Woensdag (7-10-2015) heb ik rug/biceps gedaan:

Rug
Cable Seated Low Row - 8x80kg, 8x90kg, 8x100kg.
Lat Pull Down - 8x80kg, 8x90kg, 8x100kg.
Straight Arm Pulldown - 8x50kg, 8x60kg, 8x70kg.
Row Machine - 8x90kg, 8x100kg, 8x110kg.
Biceps
Wide Grip Barbell Curl - 8x5kg, 8x7,5kg, 8x7,5kg.
Machine Biceps Curl - 6x70kg, 6x80kg, 6x90kg.
Hammer Curls - 6x12kg, 6x14kg, 6x14kg, 6x16kg.
Concentration Curls - 6x10kg, 6x12kg, 6x12kg
 

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #57
181e workout:

Vrijdag (9-10-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 10x20kg, 10x22kg, 10x24kg, 10x24kg.
Dumbbell Press - 10x22kg,10x24kg, 10x26kg, 10x26kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x100kg, 10x110kg, 10x120kg, 10x130kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.


182e workout:

Zaterdag (10-10-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 6x120kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x18kg, 10x20kg, 10x20kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 10x10kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.
Machine Biceps Curl - 10x50kg, 10x60kg, 10x70kg
 
Laatst bewerkt:

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #58
183e workout:

Maandag (12-10-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 10x20kg, 10x22kg, 10x24kg, 10x24kg.
Dumbbell Press - 10x22kg,10x26kg, 8x28kg, 6x30kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
 
Laatst bewerkt:

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #59
184e workout:

Vrijdag (16-10-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x18kg, 10x20kg, 10x20kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.


185e workout:

Zaterdag (17-10-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 10x20kg, 10x22kg, 10x24kg, 10x24kg.
Dumbbell Press - 10x22kg,10x26kg, 8x28kg, 6x30kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
 
Laatst bewerkt:

Jmml

Dutch Bodybuilder
Lid geworden
5 mrt 2015
Berichten
411
Karma
99
Lengte
1m77
Massa
77kg
Vetpercentage
11%
  • Topic Starter Topic Starter
  • #60
186e workout:

Woensdag (21-10-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x18kg, 10x20kg, 10x20kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.
 

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