John Ove's Krachtlog

[JOHN OVE]

dag 1 krachtweek

bankdrukken

20x30
15x50
10x70
3x85
3x85
3x85
3x85
3x85

db drukken

15x30
12x30
10x30
10x30
10x30

wijd bankdrukken

10x50
10x50
10x50


peckdecks

10x50
10x55
10x60
10x65
10x70

triceps

one arm

10x5
10x7.5
10x12.5

stang

15x20
15x25
15x25


corewerk

cardio 45 min crossfiets en lopen

 

[JOHN OVE]

dag 2 krachtweek

deadlifts

20x50
10x100
3x150
3x150
3x150
3x150
3x150

deadlifts

8x100
8x100
8x100

sumo deadlifts

5x100
5x100
5x100

wijd optrekken

10x
10x
10x

cable rows

10x30
10x35
10x40
10x45
10x50

bb curls 21

21x15
21x15
21x15

db hammer curls

10x14
10x14
10x14

corewerk

cardio 45 min - 30 min bike 15 min crossfiets

Done

 

[JOHN OVE]

dag 3 krachtweek

legpress plates loaded

20x80
15x120
3x180
3x180
3x180
3x180
3x180 + core

legextenions

3x15x40/50/60

legcurls

3x15x25/35/40

legpress cable

3x15x100

kuiten

3x20x80

corewerk

cardio 30 min crosfiets

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey


dag 4 - gisteren

bankdrukken

18x42.5
9x72.5
8x72.5
11x42.5

wijd optrekken

17x
8x
8x
10x

overhead press

17x30
9x50 - nice
8x50
10x30

plates loaded machine rows

15x40
7x70
7x70
10x40

superset

one arm tri ext + ez bb curls

19x5 + 17x15
8x10 + 8x25
8x10 + 8x25
13x5 + 11x25

cardio 45 min fiets

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey


dag 1

db bankdrukken

19x18
9x30
8x30
12x18

plates loaded incline chest press

17x30
9x50
8x50
13x30

wijd decline opdrukken

15x
15x
15x
15x

cable cross overs

18x20
8x30
8x30
11x20

machine tri ext

18x25
9x40
9x40
11x25

corewerk

cardio 45 min crossfiets

done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 2

bb rows

19x40
9x70
8x70
11x40

dubbelhandige hammer gripp db rows

18x14
9x24
7x24
10x14

wide gipp pull downs

18x30
9x50
8x50
12x30

reverse gripp pull downs

17x30
9x50
9x50
12x30

small gripp cable rows

18x30
8x50
8x50
11x30

machine arm curls

18x20
9x30
8x30
12x20 - goeie pomp weer

core werk

cardio 30 min crossfiets

Done

ps de trainingen beginnen toch wel hun vruchten af te werken
vooral het vele core werk en de cardio
er beginnen voorzichtig wat contouren te onstaan + ben een stuk droger
dan normaal tegenoordiger hierdoor

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey


dag 1

incline db drukken

19x18
9x24
9x24
12x18

db pull overs

19x24
9x28
9x28
11x24

barbell rows

17x40
9x70
8x70
11x40

wijd optrekken

18x
7x
7x
11x

overhead press

15x30
9x50
8x50
12x30

db side raises

16x8
8x10
8x10
11x8

core werk

cardio 45 min crossfiets

Done

ps vorige week maar twee keer getraind vanwege het overlijden van mijn trouwe viervoeter
rust zacht jij trouwe lieve makker

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 2

legextenions

18x40
9x65
8x65
11x40

legcurls

18x25
9x40
9x40
12x25

legpress cable machine

8x80
8x140
8x140
11x80

rotary calfs

19x25
9x40
8x40
10x25

superset

ez bb scott curls + benchdips

17x15 + 15x
7x25 + 15x
7x25 + 15x
11x15 + 12x

one arm cable tri etx + dragon curls

17x5 + 18x10
8x10 + 9x20
8x10 + 8x20
13x5 + 14x10

corewerk

cardio 45 min crosffiets

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey


dag 3

flyes

15x18
7x24
7x24
10x18

com de flyes met dieper stretch gemaakt en een kleiner range terug waardoor de spanning er blijft op zitten

incline db press

15x20
8x26
7x26
11x20

plates loaded machine wide rows

17x60
8x90
8x90
11x60

cable wide gripp pull downs

17x30
7x50
7x50
10x30

db side raises

19x6
8x10
8x10
11x6

corewerk

cardio 45 min crossfiets

done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 4 armen supersets

one arm tri ext + db curls

18x5 + 18x10
9x10 + 8x16
9x10 + 8x6
13x5 + 12x10

dragon curls + benchdips

18x10 + 12x
9x25 + 12x
9x25 + 12x
13x10 + 10x

one arm scott curls + cable rope tri ext

17x10 + 18x15
8x16 + 8x25
8x16 + 8x25
12x10 + 13x15

machine curls + machine tri ext

18x15 + 18x20
9x30 + 8x40
9x30 + 8x40
11x15 + 13x20

corewerk

cardio 10 min fiets

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 1

db bankdrukken

20x18
10x28
9x28
12x18

decline wijd opdrukken

15x
15x
15x
10x

cable cross overs

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

peckdecks

18x30
9x50
9x50
12x30

nose breakers

19x10
8x20
8x20
12x10

cable tri etx

20x20
9x30
9x30
12x20

corewerk

cardio 45 min

Done baby

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 2

wijd optrekken met gewicht - puur om mezelf meer te concentreren op de lats

18x
8x
8x
10x

machine plates loades wide gripp rows

17x50
8x80
8x80
11x50

overhead press

17x30
9x50
8x50
11x30

cable reverse gripp pull down

18x30
8x50
8x50
12x30

cable small gripp rows

17x30
9x50
8x50
12x30

machine curls

18x15
8x30
9x30
12x15

corewerk

cardio - geen vanwege werk

done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 3

back squats

3x10x50

frontsquats

3x5x50

ps de squats blijven een probleem omdat ze een irritatie veroorzaken op de kniepees
vandaar licht


legextenions

18x40
9x60
8x60
12x40

legcurls

20x25
7x45
7x45
12x25

legpress cable

18x80
8x140
8x140
11x80

rotary calfs

18x25
8x40
8x40
12x25

corewerk 3 oef

cardio 45 min crossfiets

Done baby

 

[JOHN OVE]

dag 1

flyes

17x16
8x20
7x20
12x16

db press

16x18
8x28
8x28
11x18

incline db press

17x18
8x24
8x24
12x18

cable crossovers variant

18x10
9x15
9x15
12x10

one arm cable tri ext

18x5
9x10
9x10
12x5

corewerk

cardio 45 min crossfiets

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

gisteren 3 km gelopen

dag 2

cable small gripp rows

20x30 - nice
8x50
8x50
12x30

cable wide gripp p downs

18x30
7x60
7x60
11x30

barbell rows

17x40
8x70 - nice
8x70
12x40

ps word hier langzamerhand ook sterker in

plates loaded hammer gripp rows

18x50
8x80
8x80
12x50

machine wijd optrekken

18x
7x
7x
11x

corewerk 2 oef

cardio 10 min roeien + 30 min fietsen

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 3

scott press variatie - nog zoeken naar de juiste gewichten

18x10
9x16
9x16
11x10

21ën met drie variatie's db side raises

7/7/7x6
7/7/7x6
7/7/4x6

overhead press

17x30
9x50
7x50
11x30

supersets armen

small bankdukken + incline db curls

18x30 + 17x10
9x50 + 7x14
8x50 + 8x14
12x30 + 10x10

cable pose curls + benchdips

17x13 + 10x
9x25 + 10x
8x25 + 10x
11x13 + 10x

cable rope ext + machine arm curls

18x15 + 18x15
8x25 + 9x30
8x25 + 9x30
11x15 + 12x15

onderarmwerk met 40 kg

corewerk 2 oef

cardio 45 min crossfiets

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 4

superset

squat + frontsquats

5x30 + 5x30
5x40 + 5x40
5x50 + 5x50

legextenions

18x40
9x60
8x60
13x40

plates loaded legpress

7x120
8x180
8x180 - nice
12x120

legcurls

17x30
9x40
9x40
11x30

calfs

18x20
8x40
9x40
12x20

cardio 20 minuten roeien + 10 min fietsen

core 3 oef

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 1

supersets

bankdrukken + barbel rows

20x40 + 19x40
10x72.5 + 9x72.5 - super
9x72.5 + 9x72.5
12x40 + 11x40

overhead press + wijd optrekken

18x30 + 18x
10x50 + 8x
9x50 + 8x
11x30 + 11x

small bankdrukken + barbell curls

19x30 + 18x15
9x52.5 + 8x30
9x52.5 + 8x30
12x30 + 11x15

triset db side

7/7/7/ x 6
7/7/7 x 6
7/7/4 x 4

cardio 45 min crossfiets

core 2 oef

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 2

supersets

powercleans + frontsquats

5x30 + 5x30
5x40 + 5x40
5x50 + 5x50



legextenions

18x40
8x60
8x60
12x40

squats + standing leg curls

5x50 + 18x15
5x50 + 8x25
5x50 + 8x25
5x50 + 11x15

kuiten

18x25
8x40
8x40
12x25

corewerk 3 oef

cardio

roeien
11x200 meter roeien + 1 minnuut rust

done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 3 supersets

barbell rows + bankdrukken

18x40 + 17x40
8x72.5 + 7x42.5
8x72.5 + 7x42.5
11x40 + 12x40 - stevig

cable wide gripp pull downs + overhead press

18x30 + 17x30
8x50 + 7x50
8x50 + 8x50
12x30 + 10x30

cable curls + cable rope tri etx

19x12.5 + 18x15
8x20 + 8x20
8x20 + 8x20
12x12.5 + 12x15

triset db side raises variatie a 6 kg

7/7/5
7/7/4
7/7/4

wat een klein gewichtje teweeg kan brengen

core 2 oef

cardio 45 crossfiets

done