John Ove's Krachtlog

[JOHN OVE]

dag 1

cadio 40 min interval crossfiets 30/60/90/120 sec , idem rust

squats

5x50
5x70
5x90

hangpowercleans

5x50
5x50
5x50

snatch gripp deadlifts

5x50
5x50
5x50

legpress plates loaded

5x200
5x200
5x200

legextenions

10x60
10x60
10x60

calfs

10x30
10x40
10x50

db side raises - rugkant hand

10x8
10x10
10x12
10x14

corewerk 3 oef

dag 2

cardio

15x200 meter roeien -60 sec rust

bankdrukken

10x70
10x70
10x70

db drukken

10x32
10x32
10x32

cable crossovers

10x20
10x25
10x30

peckdecks

10x40
10x50
10x60

db side raises - duim omhoog

10x8
10x10
10x12

bb curls

10x30
12x25
15x20
20x20

done

 

[JOHN OVE]

dag 3

cardio 45 min interval fiets 30/45/60/90 sec idem rust

bb rows

15x50
3x10x70 bovenhands + core

3x15x50 onderhands + hanging leg raises + 15 sec vasthouden

3x15x10 one arm alleen met stang + core

overhead press

10x40
10x50
10x60
10x60
10x40

wide gripp plates loaded pull downs

3x10x100

cable one arm seated seated rows

3x10x20

Done

 

[JOHN OVE]

dag 4

cardio 15 min crossfiets + 15 min fiets

supersets

icline db curls + dips bench

3x10x12 + 3x10

bb curls + ez curls

3x10x30 + 3x10x15

close gripp benchpress + kick backs

3x10x50 + 3x10x14

arm curls + triceps etx

3x10x30 + 3x10x40

cable one arm tri + rope ext tri

3x10x5 + 3x10x20

corewerk

done

 

[JOHN OVE]

dag 1

cardio

15x200 meter roeien interval met 1 min rust ertussen

flyes + db drukken

10x16 + 10x16
10x18 + 10x18
10x20 + 10x20

db drukken + bb curls

10x30 + 10x25
10x30 + 10x25
10x30 + 10x25

schuin db drukken + db curls

10x26 + 10x16
10x26 + 10x16
10x26 + 10x16

peckdecks + arm curls

10x50 + 10x30
10x50 + 10x30
10x50 + 10x30

cable cross overs + high pose curls

10x20 + 10x20
10x20 + 10x20
10x20 + 10x20

done

 

[JOHN OVE]

dag 3

45 min cardio fiets 30/60/90 sec inteval + idem rust

supersets

squats + db side laterals

5x50 + 10x12
5x60 + 10x12
5x70 + 10x12
5x80

legextenions + db frontraises

10x60 + 10x14
10x60 + 10x14
10x60 + 10x14
10x60

legcurls + db side laterals duim omhoog

10x35 + 10x12
10x35 + 10x12
10x35 + 10x12

hacksquats + kuiten

5x40 + 10x40
5x60 + 10x60
5x70 + 10x70
5x80 + 10x80

core

hang legraises
crunch

Done baby

 

[JOHN OVE]

dag 3

cardio interval

crossfiets 30/60/90 sec idem rust

supersets

bb rows + triceps stang

3x10x60 + 3x10x25

bb rows + triceps rope

3x10x60 + 3x10x20

snatch gripp deadlifts + one arm triceps cable

1x60/70/80/90 + 4 x 10 x 5

wide pull downs

3x15x80 + core

overhead press

10x40
3x10x60 + hanging leg raises

small gripp pull downs + kickback

3x10x50 + 3x10x16

bb curls

10x15/20/25/30

incline db curls + bb curls

3x8x14 + 3x1x35

benchdips

3x10

done

 

[Robke78]

Ben je nou eigenlijk aan cutten? Gezien je alsmaar die cardio & supersets doet...

 

[JOHN OVE]

Ben je nou eigenlijk aan cutten? Gezien je alsmaar die cardio & supersets doet...

ben zwaar aan het cutten rob - ben aardig droog aan het worden - je levert natuurlijk wel wat in - maar definitie vind ook een mooi punt om naar toe te werken

dag 1 vandaag omdat ik morgen vroeg moet beginnen on the job

cardio 45 min interval fiets 30/60/90sec

trisets

coreoef + chestpress + armcurls

core + 10x20 + 10x20
core + 10x30 + 10x20
core + 10x40 + 10x20
core + 10x50 + 10x25
core + 10x60 + 10x25
core + 10x70 + 10x25

coreoef + incline chestpress + bb curls

core + 10x20 + 10x25
core + 10x30 + 10x25
core + 10x40 + 10x25
core + 10x50 + 10x25
core + 10x60 + 10x25

coreoef + wide grip chestpress + db hammer curls

core + 10x20 + 10x12
core 10x30 + 10x12
core + 10x40 + 10x12
core + 10x50 + 10x12
core + 10x60 + 10x12
core + 10x70 + 10x12
core + 10x80 + 10x12

peckdecks

10x20
10x25
10x30
10x35
10x40
10x45
10x50

done baby

 

[JOHN OVE]

dag 2

roeien interval 15x200 meter + 60 sec rust

trisets
hanging legraises + squats + db side raises

3x + 5xstang + 10x12
3x + 5x30 + 10x12
3x + 5x40 + 10x12
3x + 5x50 + 10x12
3x + 5x60 + 10x12
3x + 5x70 + 10x12
5x80 + 10x12

side bends + hacksquats + front raises

10x + 5x40 + 16x14
10x + 5x60 + 16x14
10x + 5x80 + 16x14
10x + 5x100 + 16x14

coreoef + legextenions + overhead presses

15x + 10x60 + 10x40
15x + 10x60 + 10x40
15x + 10x60 + 10x40
15x + 10x60 + 10x40

superset

legcurls + db side raises duim omhoog/duimomlaag

10x25 + 10x
10x30 + 10x
10x35 + 10x
10x40 + 10x

kuiten op de legpress

5x10x100
3x10x120

Done baby

 

[Robke78]

wel wat veel core werk hé John?

 

[JOHN OVE]

ik ben mijn core idd stevig aan het trainen
veel vanuit hangpositie en dat icm goeie cardio geeft me behoorlijk wat resultaat
de rest van een training train ik met een hoge intensiviteit met weinig rust

dag 3 vandaag al vanwege wat klusdagen op do en vrij

cardio

crossfiets 45 min 30/60/90 sec + idem rust

supersets

bankdrukken + bb rows

10x10 + 10x10
10x30 + 10x30
10x40 + 10x40
10x50 + 10x50
10x60 + 10x60
10x70 + 10x70

wide gripp pull downs + db side bends

10x80
10x90
10x100

small gripp pull downs + crunches

10x50
10x60
10x70

small gripp cable rows + coreoef

10x50
10x60
7x70

plates loaded small rows

10x80
10x80
10x80

small bankdrukken + bb curls

5x10x50 + 5x10x25

cable triceps werk

one arm

5x10x10

rope

5x10x25

stang

5x10x30

superset pomp

arm curls + arm extenions

3x10x30 + 3x10x40

done

 

[JOHN OVE]

dag 1

cardio 45 min fiets interval 30/60/90/120 sec + 60 sec rust

supersets borst/rug

bankdrukken + bb rows

10x30 + 10x30
10x50 + 10x50
10x70 + 10x70
10x70 + 10x70
10x70 + 10x70 - nice

schuin db drukken + t bar rows

10x28 + 10x70
10x28 + 10x70
10x28 + 10x70

flyes + wijd optrekken

10x24 + 10x
10x24 + 10x
10x24 + 10x

small gripp pull downs + overhead press

10x60 + 10x60
10x60 + 10x60
10x60 + 10x60 - heavy

peckdecks + machine hammer gripp rows

10x60 + 10x90
10x60 + 10x90
10x60 + 10x90

core - voornamelijk variaties op de hanging leg raise

Done baby

 

[JOHN OVE]

dag 2

cardio 45 min crossfiets 30/60/90 sec idem rust

trisets

squats + triset schouders + core

6x30 + 15x6 + core
6x40 + 15x6 + core
6x50 + 15x6 + core
6x60 + 15x6 +core
6x70 + 15x6 + core

legpress machine + db laterals + core

10x140 + 10x14
10x140 + 10x14
10x140 + 10x14

hacksquats + db front raises + core

10x60 + 8x14
10x80 + 8x14
10x100 + 8x14

legextenions + triset schouder a 8kg + core

10x60 + 15x8
10x60 + 15x8
10x60 + 15x8

legcurls + overhead press

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

rotary calfs

3x10x50

superset armen

armcurls 3 x10 x 35 + triceps machine 3x10x45

Done

 

[JOHN OVE]

dag 3

cardio 45 min fiets - 30/60/90 sec

supersets

wijd optrekken + t bar rows

3x10 + 3x10x70

flyes + db drukken

5x24 + 10x24
5x26 + 10x26
5x28 + 10x28

triset schouders

db bent over lat + side lat + front raises

7/7/7 x 8
7/7/7 x 10
7/5/7 x 12

done

 

[JOHN OVE]

dag 1

roeien 15 x 200 interval met 60 sec rust ertussen

trisets

flyes + db drukken + deadlifts + core

5x20 + 5x20 + 5x50 + core
5x20 + 5x20 + 5x50 + core
5x20 + 5x20 + 5x50 + core
5x20 + 5x20 + 5x50 + core

bankdrukken + deadlifts + core

10x72.5 + 5x50 + core
10x72.5 + 5x50 + core
10x72.5 + 5x50 + core

ultra wijd bankdrukken + deadlifts + core

12x50 + 3x50 + core
12x50 + 3x50 + core
12x50 + 3x50 + core

overhead press + cable wide gripp p downs

10x40/50/60 + 3x10x60

peckdecks

3x10x50

bb curls + rope extenions

4x10x25 + 4x10x20

done

 

[JOHN OVE]

vandaag een heerlijke trainingsdag na een paar futloze dagen
nachtdiensten hakken er behoorlijk in tegenwoordig



goeie drive

dag 2

crossfiets interval 45 min 30/60/90 sec idem rust

supersets

legextenions + overhead press

10x40 + 10x40
10x50 + 10x40
10x60 + 10x40
10x70 + 10x40
10x80 + 10x80

legcurls + varianten op de hanging legraises

10x25 + core
10x30 + core
10x35 + core
10x40 + core
10x45 + core

hacksquats + db laterals

10x40 + 10x14
10x50 + 10x14
10x60 + 10x14
10x60 + 10x14

legpress plates loaded + db side laterals duim omhoog

4x10x120 + 4x10x10

legpress kuiten + db side laterals

4x10x80 + 4x10x10

kuiten rotary

4x10x50

Done baby

 

[JOHN OVE]

dag 3

fiets interval 45 minuten 320 cal -19km 30/60/90/sec idem rust

wijd optrekken

5 x 10 x

rows gecombineerd met normal/wide/close gripp bankdrukken

cable rows small gripp 4 x 10 x 50 + 5 x 50

plates loaded wide rows 4 x 10 x 80 + 5 x 50

plates loaded small rows 4 x 10 x 100 + 5x 50

reverse gripp pull downs

4 x 10 x 50/55/60/65

incline db curls + one arm push down tri ext

4 x 10 x 12/14/14/14 + 4 x 10 x 10

bb curls + rope tri etx

4 x 10 x 30 + 4 x 10 x 20

machine tri ext

4 x 10 x 40/40/45/45

core

Done

 

[JOHN OVE]

dag 1

10x200 roeien

superset

flyes + db drukken + db side laterals duim naar beneden

4x5x20 + 4x5x20 + 4x8x6

db drukken + db side laterals duim omhoog

13x30 + 10x10
11x30 + 10x10
10x30 + 10x10

schuin db drukken + db side laterals

3x10x26 + 3x10x12

peckdecks + core

3x10x50/55/60

one arm tri ext + machine tri etx

3x10x10 + 3x10x40/45/50


dag 2

30 min crossfiets

supersets

legextenions + deadlifts

4x10x50/60/70/80 + 4x3x60

legcurls + deadlifts

3x10x30/35/40 + 3x2x70

squats + deadlifts

3x7x50/60/70 + 3x1x80

hacksquats + deadlifts

3x10x80 + 3x1x90

kuiten

3x15x120

Done baby

 

[JOHN OVE]

training in ouwe gym gedaan

dag 3

wide grip p downs

15x30
10x40
10x60
10x70

upper back machine rows

15x40
10x50
10x60
10x70

small machine rows

15x40
10x60
10x70
10x80

cable small gripp rows

15x30
10x40
10x50
10x50

db two hands rows

4x10x24

machine p downs

4x10x60/70/80/90

triset

small bankdrukken + one arm tri etx + db curls

4x10x50 + 4x10x10 + 4x8x14/15/16/17

rope tri etx + db hammer curls

4x10x20 + 4x8x18/18/19/20

high pose curls + stang tri etx

4x10x20 + 4x10x30

+ core oef + 10 fietsen

sauna - lekker hoor

done

 

[JOHN OVE]

dag 1

12x200 meter roeien

supersets

flyes + db drukken + bb stang curls

8x20 + 8x20 + 10x10
8x20 + 8x20 + 10x10
8x20 + 8x20 + 10x10
8x20 + 8x20 + 10x10

bankdrukken + bb curls

10x50 + 8x25
10x50 + 8x25
10x50 + 8x25
10x50 + 8x25

schuin db drukken + schuin db curls

10x26 + 8x14
10x26 + 8x14
10x26 + 8x14

wijd decline opdrukken + cable rope curls

15x + 10x20
15x + 10x20
15x + 10x20

peckdecks + core

10x60
10x60
10x60

done