John Ove's Krachtlog

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey


dag 4 supersets

legextenions + core

19x40
9x60
9x60
12x40

frontsquats + core

5x20
5x30
5x40
5x50
5x60

cable machine legpress + core

18x80
8x130
8x130
12x80

legcurls + core

18x25
9x40
8x40
11x25

kuiten

18x60
9x100
9x100
12x60

cardio

roeiinterval 2680 meter

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

com ik heb de trainingen weer opgeschaald naar 4 x er week
dat is nu weer mogelijk - tevens heb ik daar sinds een maandje of twee flink core oef + cardio aan toegevoegd

dag 1

bankdrukken

19x40
9x72.5
8x72.5
11x40

ultra wijd bankdrukken

15x30
9x50
9x50
11x30

decline opdrukken

15x
15x
15x
15x

machine cable peckdecks

18x30
9x50
9x50
12x30

triceps oef

rope

18x15
8x25
7x25
12x15

one single arm

19x5
8x10
8x10
12x5

core oef 3 stuks

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

legextenions

19x40
9x60
9x60
11x40

legcurls

18x25
8x40
8x40
12x25

machine cable legpress

18x80
9x130
8x130
11x80

kuiten op legpress

19x60
9x100
9x100
12x60

squats

5x30
5x50
5x50
5x50

rotary calfs

18x25
9x35
9x35
13x25

core 3 oef

cardio interval roeien 2850 meter

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 3

cable small gripp rows

18x35
9x50
9x50
12x35

machine plates loaded wide rows

17x60
9x80
9x80
10x60

machine plates loaded wide gripp pull downs

18x60
8x80
8x80
11x60

optrekken hammer gripp

15x
8x
8x
11x

high pose cable curls

17x15
8x25
8x25
11x15

rope cable curls

16x10
9x15
9x15
12x10

corewerk 3 oef

cardio 3100 meter roeien

Done baby

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 4

facepulls

18x15
9x25
9x25
12x15

variatie side raises met 21 'en

7/7/7x6
7/75x6
7/7/4x6

overhead press

16x30
9x50 - nice
8x50
9x30 - jammer

supersets

benchdips x bw + bb curls

15x + 18x15
15x + 9x30 - nice
15x + 9x30
15x + 12x15

machine arm curls + machine tri etx

19x20 + 18x30
9x30 + 9x40
9x30 + 9x40
12x20 + 13x30

onderarmwerk met 40 kg

geen core

cardio vanavond 5 km gelopen

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

supersets

bankdrukken + bb rows

18x42.5 + 17x42.5
8x72.5 + 8x72.5
8x72.5 + 7x72.5
12x42.5 + 13x42.5

overhead press + wijd optrekken mach

17x30 + 18x
8x50 + 8x
8x50 + 8x
12x30 + 11x

cable small grip rows + opdrukken

18x30 + 10x
9x50 + 9x
9x50 + 9x
13x30 + 7x - verloop

triset

db bent over lat + side lat + front raises

8/8/8 x 8
8/8/7 x 8
8/7/6 x 8

core 2 oef

cardio roei interval 15x200 meter roeien + 1 min rust

done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 2

powercleans

4x10x30

powercleans + frontsquats

1x30 + 5x30
1x30 + 5x30
1x30 + 5x30
1x30 + 5x30

squats + hanging legraises

5x50 + 10x
5x60 + 10x
5x70 +10x
5x80 + 10x

powercleans

4x5x30

staand legcurls

18x20
8x30
8x30
11x20

legextenions

19x40
8x60
8x60
13x40

kuiten

17x25
8x40
8x40
12x25

corewerk 3 oef

cardio 30 min bike

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 3

supersets armen

benchdips + bb curls

4x15 + 18x15/9x25/9x25/12x15

small bankdrukken + one arm scott curls

18x30 + 16x12
9x50 + 9x14
9x50 + 9x14
13x30 + 11x12

one arm tri ext + db hammer curls - te zwaar ingeschat

18x5 + 14x14
9x10 + 7x18
9x10 + 6x18
13x5 + 9x14

machine curls + machine tri ext

18x20 + 19x25
9x30 + 8x35
9x30 + 8x35
12x20 + 13x25

onderarm werk 4 oef

cardio 45 min crossfiets interval

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey


dag 4 jl vrijdag

cardio / corewerk

crossfiets 15
roeien 1500 meter
fietsen 15 min
lopen 15 min

dag 5 vandaag -sportschool dicht - dus thuis wat doen

medicijnbal press 3 kg + gobletsquats met medicijnbal 3kg

30x + 15x
30x + 15x
30x + 15x

one arm elastiek roeien kleur rood + db side raises 3 variaties met 2 kg

30/30 x 12/12/12
30/30 + 12/12/12
30/30 + 12/12/12

medicijn bal swing 3 kg + opdrukken

15x + 15x
15x + 15x
15x + 15x

elastiek kleur rood overhead extenions + elastiek kleur zwart curls

20x + 20x
20x + 20x
20x + 20x

done baby

donderdag weer wat doen vanwege wat kluswerk

 

[JOHN OVE]

kracht

bankdrukken

20x30
15x50
2x70
1x82.5
1x92.5
1x97.5

db drukken

15x26
15x26
15x26

flys

15x18
15x18
15x18

overhead press

20x20
15x30
2x50
1x60
1x70
1x80

db side raises

8x8
8x10
8x12

triceps

rope extenions

15x15
15x15
15x15

core 3 oef

cardio 20 min crossfiets - 2396 meter roeien

Done

 

[JOHN OVE]

kracht

barbel rows

20x40
15x40
2x60
1x80
1x90
1x100

barbell rows onderhands

15x50
15x50
15x50

seated cable rows

15x50
15x50
15x50

optrekken met machine

20x
1xbw
1x
1x
1x

plates loaded wide grip pull down

15x60
15x60
15x60

core 3 oef

cardio 45 min crossfiets

done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

zondag

15x200 meter roeien + 30 min fiets

vandaag dag 1

schuin db drukken

20x18
9x24
9x24
12x18

vlak db drukken

18x18
9x28
8x28
11x18

flyes

16x16
9x20
9x20
11x16

21 'en db side raises met drie variaties x 6 kg

7/7/7
7/7/7
7/7/7

one arm triceps etx vanuit 90 graden

18x5
8x10
8x10
12x5

rope triceps etx

18x10
8x20
7x20
12x10 - stricte vorm

core 3 oef

cardio 30 min crossfiets

Done baby

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

dag 2 dinsdag

plates loaded wide rows

19x50
9x90
8x90
12x50

plates loaded hammer gripp rows

18x60
8x100
8x100
11x60

plates loaded wide grip p downs

18x50
9x80
9x80
12x50

db front raises

17x8
8x12
7x12
11x8

incline db curls

17x10
8x14
8x14
12x10

cable rope curls

19x10
9x20
9x20
13x10

core werk 3 oef

cardio 30 min interval fiets 45 sec op en af

done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey


dag 1

plates loaded

incline chest press

19x30
8x60
7x60
10x30

chestpress

17x40
8x70
8x70
11x40

wide grip chestpress

18x40
8x80
7x80
12x40

peckdecks

19x25
9x50
8x50
11x25

machine cable tri etx

19x25
9x40
9x40
11x25

cable push down etx - stang

19x15
8x25
8x25
11x15

core 1 oef

geen cardio - gisteren 12 km gelopen

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey


dag 2

optrekken wijd

18x
9x
8x
10x

optrekken hammer gripp

16x
9x
9x
13x

barbell rows bovenhands

17x30
7x70
7x70
12x30

barbell rows onderhands

18x30
8x70
7x70
13x30

shrugs

15x50
8x70
9x70
11x50

21 'en met 15 kg bb curls

7/7/7/ x 15
7/7/7 x 15
7/7/7 x 15

machine curls

18x15
9x25
8x25
13x25

core werk

cardio 15 x 200 meter roeien

Done

 

[JOHN OVE]

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

Sups : essential amino stack / megagrow / whey

cardio 30 min interval op fiets 30/45/60 sec + idem qua tijd rust

dag 3

db bent over laterals

17x6
7x10
7x10
10x6

db front raises

18x6
8x12
8x12
11x6

21'en met drie variaties op db side raises

7/7/7x6
7/7/7x6
7/7/7x6

overhead press

18x30
9x50
9x50 - nice
12x30

benen ga ik niet meer doen met slow
het levert me teveel spierpijn op en daar heb ik nog wel eens last van qua klussen
dus gewoon weer as usual

vandaag licht vanwege een klus

legextenions

10x40/50/60

legcurls

10x20/30/40

calfs

10x20/40/50

done

 

[JOHN OVE]

dag 1 benen

cardio 30 min crossfiets interval 30/45/60 sec idem rust

core 1 oef

squats

10x10
10x30
5x50
5x60
5x70
5x80

snatchgripp deadlifts + legextenions

5x50 + 10x40
5x50 + 10x40
5x50 + 10x40
5x50 + 10x40

legcurls + legextenions

10x25 + 10x60
10x30 + 10x60
10x35 + 10x60
10x40 + 10x60

legpress + kuiten

10x100 + 10x100
10x100 + 10x100
10x100 + 10x100
10x100 + 10x100

rotary calfs

10x25
10x30
10x35
10x40

done

heerlijke training - nu de weights wat opvoeren

 

[JOHN OVE]

dag 2

cardio

10x200 meter roeien interval
15 min fiets interval 15/30/60/sec idem rust

bankdrukken

10x30
10x50
13x70
10x70
10x70

schuin db drukken

10x26
10x26
10x26

flyes

10x24
10x24
10x24

peckdecks

10x60
10x65
10x60

rope pushdowns

10x15
10x20
10x25

stang pushdowns

10x25
10x25
10x25

one arn cable push downs

10x6.5
10x6.5
10x6.5

corewerk 4 oef

done

 

[JOHN OVE]

dag 3

cardio 38 min interval crossfiets 30/45/60 sec - rust idem
45 min zit er nog niet in - is wel het streven

optrekken x bw

10x
10x
10x
10x
10x

small gripp pull downs

10x50
10x60
10x70

one arn db rows

10x32
10x32
10x32

machine plates loaded

wide rows

10x80
10x90
10x100

hammer gripp rows

10x80
10x90
10x100

core 2 oef

com kracht is toch nog behoorlijk aanwezig

 

[JOHN OVE]

dag 4

cardio 45 min fietsinterval 30/45/60/sec idem rust

db side raises

10x10
10x12
10x14

overhead press

10x40
10x60
10x60
10x60

db side raises duim omhoog

10x8
10x10
10x12

small bankdrukken

10x60
10x60
10x60

bb curls

10x30
10x30
10x30

rope push downs

10x25
10x25
10x25

arm curls

10x25
10x25
10x25

core 4 oef

weekend