John Ove's Krachtlog

[JOHN OVE]

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deadlifts

5x100
5x100
5x120
5x120
5x140
5x140
5x150

bankdrukken met banden

bankdrukken

3x10x80

decline bankdrukken

3x10x70

schuin bankdrukken

2x5x70

wide rows

4 x 10 x 100

wide gripp pull downs

4x10x100

db side raises

4x10x14/16/18/18 - vpr

bb curls

4x10x30

cable triceps extenions

5x15x25

core 2 oef

Done

 

[JOHN OVE]

schouders/borst/biceps/buik

cardio 30 min fiets

overhead press

10x40/40/40/60/60

db curls 5 x 8/8 x 14

machine shoulder press

10x40/45/50

bb curls

10x10/10/10

db side raises

10x14/14//16/16 + 8 x 18


bankdrukken

normal

10x70/70/72

wijd

10x60/60/60

small

10x50/50/50

bb curls

9x10x25

cable cross overs

4 x 10 x 25

core 2 oef

Done

 

[Robke78]

Goede trainingen weer John. Je blijft ook maar gaan hé?

 

[JOHN OVE]

we gaan gewoon door big rob - easy going he

benen/rug/core

bb rows

10x50
10x50
10x60
10x60
10x70
10x80

optrekken + standing legcurls

4 x 5 + 4 + 10 x 25

cable rows + legextenions

4 x 10 x 40 + 4 x 10 x 60

wide rows + legpress

10x70/70/70/80/80 + 5 x 5 x 160

legcurls + core

4 x 10 x 40 + 4 sets

calfs + core

4 x 15 x 80 + 4 sets

wide gripp pull downs

3 x 10 x 80 - voor de pomp

done baby

 

[JOHN OVE]

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cardio

superset

bankdrukken + bb rows

5 x 10 x 50 + 5 x 10 x 50

ultra wijd bankdrukken + bb rows

5 x 10 x 50 + 5 x 10 x 50


db laterals raises

10x14
10x18

db front raises

10x14
8x18

db side raises

10x14
8x18

db bent over laterals raises

10x14
8x18

wide gripp pull downs

10x80
10x80
10x90
10x90
10x100

supserset

bb curls + cable extenions

4 x15 x 20 + 4 x 15 x 20

bb curls 21'en + rope extenions

4 x 5/5/5 x 20 + 4 x 10 x 25


wrist curls + core

6 sets a 30 + 2 oef

Done

 

[JOHN OVE]

superset

cardio 15 min bike

bankdrukken + rows

5x50 + 5x60
5x55 + 5x60
5x60 + 5x60
5x65 + 5x70
5x70 + 5x70
5x75 + 5x80
5x80 + 5x80
4x85 + 5x80

bankdrukken 50 reps a 50 kg + rows

14x50 + 5x80
13x50 + 5x80
11x50 + 5x80
11x50 + 5x80
1x50 + 5x80

wide gripp pull downs 50 reps a 90 kg

14x
12x
12x
10x
2x

overhead press 50 reps a 50 kg

12x
11x
11x
9x
7x

bb curls + core

3 x 10 x 30 + core

wrist curls + core

3 x amraps a 30 kg + core

 

[JOHN OVE]

deadlifts + core

5x100
5x110
5x120
5x130
5x140
5x150
4x160

deadlifts + legcurls

5x100 + 5x40
5x100 + 5x40
5x100 + 5x40

legextenions

10x60
10x60
10x60

legpress schuin

10x120
10x120
10x140
10x140
10x160
10x160

kuiten staand

10x100
10x100
10x100
10x100
10x100

core 2 oef

Done

 

[JOHN OVE]

cardio 30 minuten

overhead press + wide gripp pull downs cable

5x40 + 10x40
5x45 + 10x40
5x50 + 10x40
5x55 + 10x40
5x60 + 10x40
5x65 + 10x40
4x70 + 10x40

ultra wijd bankdrukken + wide gripp pul downs

14x60 + 8x100
13x60 + 8x100
13x60 + 8x100
11x60 + 8x100

overheadpress + small rows

12x40 + 12x100
12x40 + 12x100
12x40 + 12x100
12x40 + 12x100

db side raises

12x14
12x14
12x14

small bankdrukken + ez curls

10x50 + 10x25
10x50 + 10x25
10x50 + 10x25
10x50 + 10x25

Done baby - weekend

 

[JOHN OVE]

cadio 25 min + core

bankdrukken + bb rows


3x50 + 3x70
3x55 + 3x70
3x60 + 3x70
3x65 + 3x70
3x70 + 3x70
3x75 + 3x70
3x80 + 3x70
3x85 + 3x70
3x90 + 3x70

ultra wijd bankdrukken + wijd rows

12x65 + 8x80
12x65 + 8x80
12x65 + 8x80
12x65 + 8x80

wijd pull downs

12x40
12x60
10x80
10x90
10x100
10x110
8x120

smal pull downs

10x40
10x50
10x60
10x70

cable rows met rechte stang

10x50
10x50
10x50
10x50

core 1 oef

bb curls + triceps pushdowns

4x10x30 + 4xamrapsx25

wrist curls + triceps pushdowns

4xamraps a 30 + 4xamraps a 30

Done baby

 

[JOHN OVE]

cardio 20 min fiets

powercleans

3x3x30

deadlifts + core oef

3x90
3x100
3x110
3x120
3x130
3x140
3x150
3x160
3x170
3x180
2x190 - nice job

legpress schuin + core oef

15x160
15x160
15x180
15x180

staand legcurls + core oef

10x20
10x20
10x20
10x20

legextenions

15x60
15x60
15x60
15x60

kuiten zittend

15x100
15x110
15x120
15x120

core oef

Done baby

 

[JOHN OVE]

cardio + core oef

wijd bankdrukken + wide rows

5x30/35/40/45/50/55/60/65/70/75 + 3x80 + 5x40/40/50/50/60/70/80/80/80/80/80

cable wide gripp pull downs + overhead press

10x50/50/50/50/50+5x50/50/50 + 5x40/45/50/55/60/65/70+3x75

overhead press + cable rows

4 x 5 x 40 + 4 x 10 x 50

core oef

wide gripp pull downs

10x40/50/60/70
5x80/90/100/110

rope pushdowns + cable curls

4 x 10 x 20 + 4 x 10 x 20

stang pushdowns + bb curls + core

4 x 10 x 25 + 4 x 10 x25

wristcurls a 20/30/40kg

5 sets met verschillende pakkingen a amraps

core oef

Done - weekend baby

 

[JOHN OVE]

cardio 15 min bike + coreoef

bankdrukken + wide rows

2x50/60/70/80/90 + 1x95/100 - nice + 7x2x80

bankdrukken a 70 kg + wide rows a 100 kg

4 x 10 + 4 x 10

cable small gripp rows

10x50
10x55
10x60
10x65

wide gripp cable pull downs

10x50
10x55
10x60
10x65

small gripp pull downs

10x60
10x65
10x70

coreoef

wide gripp pull downs

4 x 10 x 80

bb curls

4 x 15 x 20

core oef

Done baby

 

[JOHN OVE]

deadlift + core

5x90
5x90
2x110
2x130
2x150
1x170
1x190
1x200 - nice

legpress schuin

15x120
15x160
15x200

legcurls zittend

15x40
15x40
15x40

legextenions

15x60
15x60
15x60

legpress recht

15x100
15x100
15x100

legcurls staand

10x25
10x25
10x25

kuiten

15x100
15x100
15x100

core oef

Done baby

 

[JOHN OVE]

cardio + core oef 20 min

wide gripp cable pull downs + overhead press


3 x 10 x 40 + 2 x 10 x 20 + 1 x10 x 30

10x50 + 2x40
10x55 + 2x50
10x60 + 2x60
10x65 + 2x70
10x40 + 1x80 - nice
10x40 + 1x85 - nice

overhead press

3 x 10 x 40

bankdrukken + wide rows

3 x 20 x 50 + 3 x 10 x 80

small bankdrukken + wide rows + wide gripp pull downs

3 x 12 x 50 + 3 x 5 x 80 + 3 x 5 x 80

wide gripp pull downs + core + bb curls

3 x 10 x 80 + 3x + 3 x 15 x 25

triceps werk

schuin 5 x 15 x 20/25/30/3520

recht 3 x 15 x 25/30/35

touw 3 x 15 x 20

onderarmwerk

5 sets a 30 kg

coreoef

Done baby

goeie afsluiting met een paar mooie gewichten deze week

 

[JOHN OVE]

zo even lekker een weekje er tussen uit geweest - in italie is altijd goed om daar te zijn

cardio 30 min bike + coreoef

deadlifts

5x90
5x90
5x130
5x130
5x130
5x130
5x130 - laatste reps waren lastig

bankdrukken + bb rows

5x50 + 5x60
5x55 + 5x60
5x60 + 5x60
5x65 + 5x60
5x70 + 5x60
5x75 + 5x60
4x80 + 5x60

db drukken + wide rows

15x28 + 10x80
15x28 + 10x80
15x28 + 10x80

db side raises

10x14
10x14
10x14

db curls

10x14
10x14
10x14

db hammer curls

10x14
10x14

scott curls

10x25
10x25
10x25

wrist curls

5 x amraps a 60 kg

done baby

 

[JOHN OVE]

cardio 30 min bike + core oef

legextenions

20x40
20x45
15x50
15x55

legcurls zittend

15x35
15x40
10x45
10x50

schuin legpress

10x120
10x140
10x160
5x200
5x200
5x200
5x200

legcurls staand

10x20
10x20
10x20
10x20

kuiten

3 x amraps x 80

wat tricepswerk licht + core oefeningen

Done

 

[JOHN OVE]

cardio 30 min + coreoefeningen

overhead press + wide gripp pull downs + overhead press

5x40 + 8x60 + 5x40
5x45 + 8x60 + 5x45
5x50 + 8x60 + 5x50
5x55 + 8x60 + 5x55
5x60 + 8x60 + 5x60
4x65 + 8x60 + 3x65

wide gripp pull downs

8x80
8x90
8x100
8x110
8x120

bankdrukken + bb curls

3x10x30 + 3 x 10 x 14
8x50 + 8x14
8x60 + 8x14
8x70
1x90
6x80

small bankdrukken + wide rows

5x5x50 + 5x8x60/70/80/90/90

bankdips + db hammer curls

4 x 10 + 4 x 8 x14

triceps extenions + bb curls

4 x 10 x25 + 4 x 20

bb curls + wristcurls

5x10x20 + 5x10x50

 

[JOHN OVE]

borst/triceps/biceps/ondearmen

cardio 15 min + core

db pullover

12x20
10x26
8x30

db flyes

12x18
10x24
10x26

db press

12x26
10x30
7x34

schuin db press

12x22
10x24
10x26

schuin bankdrukken + ez curls

10x50 + 10x20
10x50 + 10x20
10x50 + 10x20

small bankdrukken + ez curls

10x50 + 10x20
10x50 + 10x20
10x50 + 10x20

small bankdrukken + db curls

10x50 + 8x14
10x50 + 8x14
10x50 + 8x14

triceps touw + bb curls + wrist curls

3 x 10 x 20 + 3 x 10 x 20 + 3 x 10/10 x 50

triceps stang + wrist curls + core

3 x 10 x 30 + 3 x 10/10 x 50 + 3 sets

done baby

 

[JOHN OVE]

sinds gisteren kwam ik er achter dat de knie-irritatie niet van het squatten komt - het heeft puur met mijn werkhouding te maken - en dan waar zet ik mijn knie tegenaan wanneer ik zit

dus vandaag rustig begonnen met squats

cardio + core

30 min

squats + legextenions

10x20 + 10x40
10x20 + 10x40
10x20 + 10x40

10x40 + 10x40
10x40 + 10x40
10x40 + 10x40

squats + legcurls

5x60 + 10x30
5x60 + 10x30
5x60 + 10x30

legpress recht + core

10x80
10x100
10x120

legpress schuin + core

5x200
5x200
5x200

legcurls staand + core

10x20
10x20
10x20

kuiten

20x80
20x80
20x80

Done

 

[JOHN OVE]

rug/biceps/triceps/core

cardio 15 min + core

bb rows bovenhands

12x60
10x70
8x80

bb rows ondehands

10x60
10x60
10x60

wide gripp pull downs

12x80
10x100
8x1100

wide /small rows + triceps extenions

12x80 + 15x25
12x80 + 15x25
10x90 + 15x25
10x90 + 15x25
10x100 + 15x25
10x100 + 15x25

small bankdrukken + wide cable pull downs

12x50 + 12x40
12x50 + 12x50

small bankdrukkken + small griipp cable rows

10x50 + 12x40
10x50 + 10x50
10x50 + 8x60

bb curls + triceps extenions

8x30 + 8x30
8x30 + 8x30
8x30 + 8x30

db hammer curls+ ez curls

10x16 + 5x27.5
10x16 + 5x27.5
10x16 + 5x27.5

core oef - hangouts

wrist curls + wrist curls behind the back + core

3 x amraps a 50 + 3 x amraps a 50 + core

Done baby