John Ove's Krachtlog

[JOHN OVE]

Week 4 dag 3 supersets - dag 2 vanwege werk niet uitgevoerd

cardio 30 minuten

wide gripp pull downs + wide rows

3x60 + 3x60
3x80 + 3x80
3x100 + 3x90
3x110 + 3x100
3x120 + 3x100
3x130 + 3x100
2x130 + 3x100

db flyes + db press

3x16 + 3x16
3x18 + 3x18
3x20 + 3x20
3x22 + 3x22
3x24 + 3x24
3x26 + 3x26
3x28 + 3x28
2x30 + 3x30

db bent over laterals + db side raises + db frontraises

3x10 + 3x10 + 3x10
3x12 + 3x12 + 3x12
3x14 + 3x14 + 3x14
3x16 + 3x16 + 3x16

tricepes bench dips + bb curls + core

3x15 + 3x10x30 + 3 oef

onderarmen/triceps/core

3x + 3xamraps + 3 oef

Done baby

 

[JOHN OVE]

week 1 dag 1 borst/triceps/biceps/onderarmen/zijkant schouders

Cardio 20 min

db pull over

10x20
10x24
6x30
6x30

db flyes

10x24
10x24
6x28
6x28

db benchpress

10x26
10x26
6x32
6x32

bankdrukken

10x50
10x60
6x80
5x80

incline db curls

10x14
10x14
5x18
3x18

tricpes benchdips

15x
15x
15x
15x

touw + triceps extenions + wristcurls

3 x + 3 x 10 x 30 + 3 x amraps x 20 kg

core 4 oef

 

[JOHN OVE]

week dag 2 benen/ acherkant/voorkant schouders/core

cardio 20 min

legextenions

10x50
10x50
6x70
6x70

legcurls

10x30
10x30
6x50
6x50

squats

10x60
10x60
5x90
5x90

legpress schuin

10x160
10x160
6x200
6x200

legpress recht

10x100
10x100
6x140
6x140

kuiten

10x80
10x80
6x120
6x120

db achterkant schouders

10x12
10x12
6x16
6x16

db voorkant schouders

10x14
10x14
5x18
5x18

core 4 oefeningen

Done baby

 

[JOHN OVE]

week 1 dag 3 rug/schouders/biceps/triceps/onderarmen

Cardio 15 min

barbell rows

10x50
10x50
6x80
5x80

close gripp chin ups

8x
8x
8x

t bar rows

10x60
10x60
6x100
6x100

wide gripp pull downs

10x80
10x80
6x100
6x100

wide rows

8x90
8x90
8x90

overhead press

10x40
10x40
6x60
6x60

barbell curls

8x30
8x30
8x30
8x30

triceps extenions rope

4 x 10 x 25

4 x 10 x 30 - stang

wrist curls 8 x amraps a 40 kg

Done

 

[JOHN OVE]

week 2 dag 2 - borst/schouders/triceps/biceps

cardio 20 minuten

pull overs

10x20
10x24
6x30
6x30

flyes

10x24
10x24
6x28
6x28

bankdrukken

10x50
10x50
5x80
5x80

db drukken

15x26
14x26
12x26
12x26

db side raises

10x14
10x14
5x18
5x18

bb curls

12x25
12x25
12x25
12x25

triceps benchdips

15x
15x
15x
15x

touw + wrist curls + triceps extenions

3 x + 3 x amraps a 30 + 3 x 15 x25

Done

 

[Robke78]

Ben je nou al ram buff John?

 

[JOHN OVE]

wij zijn altijd al buff geweest robke - zit in de genen he

 

[JOHN OVE]

week 2 dag 2 benen/schouders

cardio 25 minuten bike

legextenions

10x50
10x50
10x50
10x50

squats

10x50
10x50
8x90
8x90

standing legcurls

10x20
10x20
6x30
6x30

legpress schuin

10x160
10x160
10x160
10x160

calfs

15x120
15x120
15x120
15x120

superset achterkant schouders met voorkant schouders

2 x 10 x 14 + 2 x 10 x 14
2 x 5 x 18 + 2 x 5 x 18 - lastig

Done baby

 

[JOHN OVE]

week 2 dag 3 rug/schouders

cardio 25 min bike

small gripp cable rows

10x50
10x50
5x70
5x70

barbell rows

10x50
10x50
6x80
6x80

barbell shrugs

10x80
10x80
6x120
6x120

overheadpress

10x40
10x45
10x50
6x70
5x70

small gripp low rows

10x80
10x80
6x100
6x100

wide gripp pulll downs

10x90
10x90
6x110
5x110

benchdips + touwonderarmen + barbell curls + wrist curls

4 x 15 + 4 x amraps + 4 x 8 x 30 + 4 x amraps - superpomp

Done baby

 

[Robke78]

aardig wat rows weer man

 

[JOHN OVE]

thx rob - voelde goed aan


week 3 dag 1 borst/triceps/biceps

cardio 15 minuten

superset

flyes + db drukken

10x20 + 5x20
10x20 + 5x20
10x20 + 5x20

bankdrukken

ultra wijd 20x50
normal 15x50
smal 10x50

ultra wijd 20x50
normal 15x50
smal 10x50

ultra wijd 18x50
normal 14x50
smal 9x50

ultra wijd 17x50
normal 12x50
smal 8x50

db side raises

3 x 10 x 14

touw + tricpes extenions + bb curls + wrist curls

4 x amraps + 4 x 12x25 + 4 x 8 x 30 + 4 x amraps a 30

 

[JOHN OVE]

week 3 benen/schouders

cardio 25 min

squats

5x50
5x60
5x70
5x80
5x90
5x100

10x50
10x50
10x50

legextenions

10x50
10x60
10x70
10x75

standing legcurls

10x20
10x20
10x20
10x20

legpress recht

10x100
10x120
10x140
10x160

kuiten

10x120
10x120
10x120
10x120

db bent over laterals

10x14
10x14
10x14
10x14

db laterals

10x16
10x16
10x16
10x16

Done baby

 

[JOHN OVE]

Week 3 dag 1 Rug/schouders/triceps/biceps/onderarmen

cardio 15 minuten bike

seated cable rows

10x50
8x60
6x70

close gripp chin ups

10x
8x
6x vanuit hangpositie

tb rows met touw gripp

10x60
8x75
6x85

wide gripp pull downs

10x80
8x90
6x110

wide gripp rows

10x70
8x90
6x110

overhead press

10x50
8x60
6x70 - lekker

tricepbench dips

15x
15x
15x
15x

touw onderarmen + cable triceps extenions + bb curls + wrist curls

4 x amraps + 4 x 12 a 20 + 4 x 8 x 30 + 4 x amraps a 30

done

 

[JOHN OVE]

week 4 dag 1

cardio 20 min

bankdrukken

15x30
15x30
10x50
10x50
8x70
5x80
5x80
3x85
3x85
3x85

db drukken

14x28
14x28
11x28
12x28

flyes

14x24
12x24
8x24
8x24

bb curls 21 én a 20 kg

4 sets

tricepsbenchdips

4 x amraps

triceps cable extenions

15 x 25/30/35/40/35/30/25

wristcurls

7 sets amraps a 30 kg

 

[JOHN OVE]

week 4 dag 2 - laatste training van de week

cardio 20 min

squats

10x50
10x50
10x70
10x90
10x90

overheadpress

10x40
10x40
10x50
10x60
10x60

db side raises

10x14
10x14
10x14
10x14

cable seated rows

10x40
10x40
10x50
10x60
10x60

wide gripp pull downs

10x80
10x80
10x90
10x100
10x100

wide rows

10x80
10x90
10x100
10x100

small rows

10x80
10x90
10x100
10x100

triceps benchdips + touw + bb curls + wrist curls

4 x amraps + 4 x amraps + 4 x 10 x 30 + 4 x amraps

Done

 

[JOHN OVE]

week 1 dag 1 fb

cardio 20 min bike

deadlifts

5x100
5x100
5x120
5x140
5x150

wide rows

10x80
10x80
10x100
10x100

db drukken

10x30
10x30
10x30

incline db drukken

10x24
10x24
10x24

db side raises

10x14
10x14
10x14
10x14

bb curls

10x30
10x30
10x30
10x30

db hammer curls

10/10x18
10/10x18
10/10x18


cable triceps

10x30
10x30
10x30

wristcurls

4x10xamraps a 30

done

 

[JOHN OVE]

week 1 dag 2

ps dag 2 en 3 laat ik effe in elkaar overlopen vanwege de dagen

cardio 15 min bike

schuin bankdrukken

10x50
10x50
10x50
10x50

12x70
10x70
10x70
10x70

overhead press

10x50
10x50
10x50
10x50

wide gripp pull downs

10x100
10x100
10x100
10x100

barbell rows

10x70
10x70
10x70
10x70

db side raises

10x14
10x14
10x14
10x14

Done

com morgen benen/buik/armen

 

[JOHN OVE]

week 1dag 3

cardio 25 min bike

squats/

10x60
5x60
5x80
5x100
5x100

legextenions

3x10x60

standing legcurls

10x20/30/25

legpress recht

3x10x150

close gripp chin ups

10x
10x
10x
10x

incline db curls

3x8/8x14

skulls

3x12x25

benchdips

3xamraps

touwoef + cable triceps ext + bb curls

3 x + 3x25 + 3x5x30

wristcurls

5 a amraps x 30

Done

 

[JOHN OVE]

week 2 dag 1

cardio 20 min bike

deadlifts

5x100
5x100
5x120
5x150
5x150
5x150

one arm wide rows

4 x 10/10 x 80

schuin bankdrukken

10x40
10x50
10x60
10x60

cable side raises

4 x 10/10 x 7.5

bb curls

4 x 10 x 32.5

skulls

4 x 10 x 32.5

wrist curls

4 x amraps x 30 kg

Done

 

[Robke78]

nieuw jaar, nieuwe motivatie