John Ove's Krachtlog

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

een goeie spierpijn nog van maandag - vandaag benen

squats

8x50
8x50
8x50
8x50

legextenions

18x40
8x65
8x65
14x40

legpress recht

17x80
7x130
8x130 - zeer zwaar
11x80

legcurls zittend

19x25
9x40
8x40
13x25

kuiten zittend

18x30
7x50
7x50 - zwaar
12x30

core 2 oefeningen

Done baby

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps


overhead press

17x30
8x50
8x50
12x30

cable wide gripp pull downs

18x40
8x55
7x55
12x40

barbell rows

18x50
7x70
7x70
11x50

machine wide gripp rows

17x60
8x90
7x90
13x60

machine hammer gripp rows

16x60
8x80
8x80
12x60

one arm db curl gebogen over schuine bank

19x8
9x12
9x12
14x8

close gripp bencpress

16x30
7x50
7x50
11x30

cable stang triceps extenions

18x20
8x30
8x30
13x20

onderarm werk

Done baby

 

[JOHN OVE]

gisteren een uur gelopen

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

de aankomende weken veel kluswerk - dus een kleine aanpassing 2 x per week een fb-traning

flyes

16x18
9x24
8x24
11x18

db bankdrukken

15x20
9x26
9x29
12x20

machine wide rows

18x60
8x80
8x80
14x60

cable wide gripp pull down

17x40
8x60
7x60
13x40

legextenions

18x40
8x60
8x60
12x40

legcurls

19x20
7x25
7x25
13x20

bb curls

18x15
8x25
8x25
13x15

cable rope extenions

16x15
7x25
5x25 - shit zeg
12x25

cable stang extenions

18x20
8x25
7x25
12x20

Done baby

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

vorige week een zware klusweek gehad , waardoor de trainingen er bij in schoten
deze week hoop ik weer er drie neer te zetten

db pull overs

20x20
9x28
9x28
11x20

bankdrukken

18x50
7x70
5x70 -zwaar
11x50

peckdeck

16x40
8x60
8x60
12x40

bb curls

19x15
9x25
8x25
12x15

machine curls

16x20
8x30
7x30
13x20

stang triceps push down

18x20
8x30
8x30
12x20

onderarmwerk

Done baby

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

ook vorige week helaas maar 1 maal kunnen trainen , maar de klus is geklaard dus hoppa trainen

db pull overs

20x20
9x30
8x30
13x20

db bankdrukken

15x22
8x28
7x28
12x22

db schuin drukken

16x18
7x26
7x26
12x18

cable cross overs

17x15
8x25
7x25
12x15

db side raises

16x8
6x12
5x12
12x8

cable rope pushdown

18x10
8x20
8x20
13x10

cable stang pushdown

17x20
7x30
7x30
14x20

machine cable curls

18x20
9x30
7x30
14x20

Done baby

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

squats

10x50
10x50
10x50

deadlidft

10x50
10x50
10x50

legpess schuin

18x80
9x160
8x160
11x80

legextenions

18x40
8x60
8x60
12x40

legcurls

20x20
9x40
8x40
14x20

rotary calfs

16x30
7x40
7x40
11x30

kuiten recht op de legpress machine

18x80
8x120
8x120
12x80

core 1 oef

Done

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

overhead press

17x30
8x50
7x50
11x30

cable small gripp rows

18x25
8x50
8x50
10x25

cable wide gripp pull downs

18x30
9x60 - top
7x60
13x30

machine wide gripp rows

18x60
9x80
9x80
12x60

cable reverse gripp pull downs

18x30
8x60
8x60
12x30

one arm incline db curls

18x10
8x14
7x14
12x10

bb curls

19x20
7x30
7x30
12x20

cable stang push down

17x20
8x30
8x30
13x20

Done baby

gisteren een uur gelopen

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

flyes

17x18
8x24
7x24
11x18

bankdrukken

18x50
7x70
5x70 - jammer
11x50

peckdecks

16x35
9x60
8x60
11x35

overhead press

14x30
7x50
7x50
9x30

db side raises

15x8
8x12
7x12
9x8

bb curls

18x20
9x30
7x30
13x20

triceps rope extenions

18x20
7x25
7x25
11x20

triceps sang extenions

18x20
9x30
9x30
12x20

core 1 oef

Done

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

squats

10x50
10x50
10x50

deadlift

10x50
10x50
10x50

barbell rows

17x50
7x70
7x70
11x50

t bar row

18x40
8x70
8x70
12x40

machine wide gripp pull downs

18x40
9x80
9x80
12x40

legextenions

17x40
9x60
9x60
13x60

legcurls

17x25
7x40
7x40
9x25

rotary calfs

16x20
8x40
8x40
11x20

Done

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

chestpress

18x40
8x70
8x70
11x40

incline chestpress

15x30
12x50
10x50 - viel effe zwaar tegen zeg
11x30

peckdecks

18x35
8x60
8x60
12x35

db bent over laterals - lastige oef om slow te doen

14x10
6x14
6x14
9x10

db side raises

18x8
7x12
7x12
11x8

incline db curl

18x10
7x14
7x14
11x10

barbel curls

19x20
8x30
7x30
12x20

rope triceps push downs

18x15
8x20
7x20
12x15

stang recht push downs

19x20
8x35
7x35
12x20

onderarmwerk a 12/14/16/10/8 kg

Done baby

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps


overhead press

18x30
8x50
7x50
11x30

cable wide gripp pull downs

18x30
7x60
7x60
12x30

cable small gripp rows

16x30
8x50
8x50
10x30

barbell rows

20x30
7x70
7x70
14x30

bb curls - ez

18x20
8x25
8x25
12x20

machine curls

18x20
8x30
7x30
12x20

Done baby

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

squats

12x50
12x50
12x50

cable cross overs

17x15
8x30
7x30
11x15

bankdrukken

14x50
6x70
7x70
10x50

small bankdrukken

13x30
7x50
7x50
10x30

peckdecks

18x35
9x60
7x60
11x35

rope pushdowns

16x15
7x25
7x25
11x15

stang pushdowns

18x20
9x30
8x30
11x20

legextenions

18x40
9x60
8x60
12x40

legcurls

20x25
7x40
8x40
13x25

Done baby

vandaag een uur lopen

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

machine wide pull downs

17x60
8x80
8x80
11x60

machine wide rows - lager gaan zitten om achterkant schouders beter te accentueren

13x60 - dat voel je wel
7x80
7x80
11x60

machine small rows - hoge zit

17x60
9x80
8x80
12x60

single arm db preacher curls

17x10
8x14
8x14
12x10

cable curls

17x20
7x30
7x30
12x20

cable triceps ext

18x25
8x40
8x40
12x25

onderarmwerk a 30 kg

Done

 

[JOHN OVE]

na een maand slow reps volgt altijd een week iets anders - deze week full body

squats

10x30
10x50
5x70
5x80
5x90 - ging best aardig

bankdrukken

10x30
10x50
5x60
5x70
5x80

machine plates wide pull downs

10x70
10x80
5x100
5x120
5x120

barbell curls

10x20
10x25
5x30
5x35
5x40

cable triceps stang extenions

10x20
10x25
10x30
10x35
10x40

core

Done

 

[JOHN OVE]

fb dag 2

overhead press

10x20
10x40
5x50
5x60
5x70

babell rows

10x50
10x60
5x70
5x70
5x70

legcurls staand

10x20
10x20
5x25
5x30
5x35

machine curls

10x20
10x20
5x30
5x35
5x40

machine extenions

10x30
10x30
5x40
5x45
5x50

core

Done

 

[JOHN OVE]

fb kracht dag 3

dinsdag anderhalf uur gelopen

deadlifts

10x50
10x50
5x70
5x90
5x110

overhead press

10x20
10x40
5x50
5x60
5x70

wide machine plates rows

10x70
10x70
5x90
5x100
5x100

small bankdrukken

10x30
10x30
5x50
5x60
5x70

db curls

10x12
10x12
5x14
5x16
5x18

core

Done

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

flyes

17x16
8x22
8x22
10x16

bankdrukken

17x40
5x70
5x70
11x40

overhead press

18x30
8x50
7x50
12x30

cable wide grip pull down

16x35
7x55
7x55
11x35

db side raises

15x8
6x12
5x12
13x8

db curls staand leunend over een schuine bank

18x10
8x14
7x14
11x10

cable hammer curls

18x10
8x20
8x20
12x10

cable triceps ext

20x20
9x30
8x30
14x20

core werk

Done

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

legextenions

20x40
8x65
8x65
13x40

squats - voor eerst slow reps

10x50
8x60
6x70 - lastig

legpress cable machine

18x80
9x120
8x120
13x80

legcurls

15x20
8x35
7x25
12x20

kuiten

18x60
9x100
9x100
12x60

barbell rows

15x50
8x70
6x70
10x50

core

Done baby

 

[JOHN OVE]

james grage the muscle geek 20/10/10/15 slow reps

machine plates wide pull down

17x70
8x90
8x90
12x70

machine plates wide rows

15x70
7x100
6x100
11x70

bankdrukken

18x40
7x70
6x70
11x40

db side raises

16x8
8x10
8x10
9x8

small bankdrukken

17x30
8x50
8x50
12x30

barbell curls

18x20
8x30
8x30
12x20

cable triceps extenions

18x12.5
9x20
8x20
12x12.5

onderarmwerk a 40 kg

core werk

Done baby