John Ove's Krachtlog

[JOHN OVE]

week 4 dag 4 fb

cardio 30 min

db benchpress

12x20
10x26
10x26
6x34
6x34

hammer gripp plates rows

12x60
10x80
10x80
6x110
6x110

db side raises

12x10
10x12
10x12
6x14
6x14

cable legpress

12x80
10x120
10x120
6x150
6x150

hammer curls

12x15
10x20
10x20
6x27.5
6x27.5

cable tri ext

12x20
10x25
10x25
6x35
6x35

core 2 oef

done

ps ik herstell sneller na de cardio - mijn lichaam begint gewend te raken aan deze sessies ,en dat merk ik aan de intensiviteit en het omgaan van de weights

 

[JOHN OVE]

week 5 dag 1 supersets

cardio 45 min crossfiets

db bankdrukken + bb rows

8x20 + 8x50
8x24 + 8x60
8x30 + 8x70
8x30 + 8x70

one arm db rows + db flyes

8x20 + 8x16
8x24 + 8x20
8x28 + 8x24
8x28 + 8x24

db bent over lat + db lat + sb side lat + db frontraises

7/7/7/7 + 8
7/7/7/7 + 8
7/7/7/7 + 8

hammer gripp optrekken x bw + ovehead press

8x + 8x40
8x + 8x40
8x + 8x50
8x + 8x50

done

 

[JOHN OVE]

week 5 dag 2 supersets

cardio 40 min crossfiets

legpress + core

8x100
8x120
8x140
8x140

legextenions + core

8x40
8x50
8x70
8x70

legcurls + core

8x25
8x35
8x55
8x55

kettlebel squats + core

15x
15x
15x
15x


ps weights moet ik effe nakijken

bb curls + triceps benchdips

10x20 + 15x
10x25 + 15x
10x35 vpr + 15x
8x35 + 15x

cable arm curls + cable tri ext

10x20 + 10x20
10x25 + 10x25
10x27.5 + 10x35
10x27.5 +10x35

done

 

[JOHN OVE]

week 5 dag 3 supersets - training vandaag

cardio 45 min fiets

peckdecks + hammmer gripp seated cable rows

8x30 + 8x30
8x40 + 8x40
8x55 + 8x60
8x55 + 8x60

plates loaded wide rows + opdrukken

8x80 + 20x
8x80 + 20xx16
8x100 + 20x
8x100 + 20x

db powercleans + db pushpress

8x12 + 8x12
8x14 + 8x14
8x18 + 8x18
7x18 + 7x18

db bent over lat + db side raises + db frontraises

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

done baby

 

[JOHN OVE]

week 5 dag 4

cardio 45 min crossfiets

hacksquats + core

8x60
8x80
8x100
8x100

stiff deadlifts + core

8x40
8x60
8x80
8x80

legextenions + core

8x40
8x50
8x70
8x70

rotary calfs + core

15x35
15x45
15x65
15x65

incline db curls + small bankdrukken

8x12 + 8x40
8x14 + 8x50
8x16 + 8x60
8x16 + 8x60

arm curls + one arm tri etx

8x25 + 8x5
8x30 + 8x7.5
8x35 + 8x10

done

 

[JOHN OVE]

week 6 dag 1 supersets
cardio 45 min crossfiets
db benchpress + one arm db rows

8x18 + 8x18
8x24 + 8x24
8x34 + 8x34
8x34 + 8x34

flyes + reverse gripp bb rows
8x16/20/24/24 + 8x50/60/70/70

triset
db bent over lat + db side raises + db front raises
3x 7/7/7 x 8/8/8 + 9/9/9/ + 10/10/10

overhead press + hammer gripp optrekken x bw
8x20/40/50/50 + 4x 8 x bw

doen

 

[JOHN OVE]

week 6 dag 2 supersets

cardio 45 min crossfiets

legpress + core

10x80/110/150/150

legcurls + core

10x30/40/50/50

hacksquats +core

10x40/80/100/100

kuiten x bw

3x15

rotary calfs

10x50/50/50

bb curls + tri etx

10x20/25/30/30 + 10x20/30/35/35

tri ext + rope cable curls

10x15x20/22.5/22.5 + 10x15/20/22.5/22.5

done

 

[JOHN OVE]

week 6 dag 3

cardio fiets 45 min

inverted rows + opdrukken

10x + 20x
10x + 20x
10x + 20x
10x + 20x

cable small gripp rows + peckdecks

8x30 + 8x30
8x40 + 8x40
8x60 + 8x55
8x60 + 8x55

clean and press

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

triset

db bent over lat + side raises + db front raises

8/8/8 x 10
8/8/8 x 10
8/8/8 x 10

done baby

 

[JOHN OVE]

week 6 dag 4

cardio 45 min fiets

legextenions + core

10x40
10x50
10x70
10x70

legcurls + core

10x25
10x35
10x50
10x50

legpress + core

10x100
10x120
10x150
10x150

kettlebelt squats + core

10x
10x
10x
10x

arm curls + machine tri ext

10x20 + 10x30
10x25 + 10x40
10x30 + 10x50
10x30 + 10x50

db hammer curls + one arm tri etx

8x14/16/18/18 + 15x5/7.5/10/10

done baby

week 7 dag 1

15 crossfiets
10 hardlopen
1000 meter roeien
15 min fiets

bankdrukken + bb rows

8x50/60/70/70 + 8x50/60/70/70

incline chest press + hammer gripp rows

8x40 + 8x60
8x50 + 8x70
8x60 + 8x80
8x60 + 8x80

overhead press + hammer gripp optrekken x bw

8x20 + 8x
8x40 + 8x
8x50 + 8x
8x50 +8x

triset

db bent over lat + front raises + db side raises

4x7x8 + 4x7x8 + 4x7x8

done

 

[Robke78]

Aardig wat cardio de laatste tijd John

 

[JOHN OVE]

ha die rob
ja ik ga als een malle man tegenwoordig
de gewichten zijn niet meer zo belangrijk tegenwoordig
het is een soort van cardio fitness geworden these day bro
maar ik voel goed man , superfit sterk - lekker man

week 7 dag 2

cardio
fiets 15m
1000 mtr roeien
hardlopen 10m
crossfiets 15m

legpress + core

10x80
10x120
10x150
10x150

stiff deadlifts + core

8x50
8x60
8x80
8x80

kettlebelt squats + core

12x
12x
12x
12x

kuiten staand x bw + core

4x15

bb curls + cable tri etx

10x20/25/30/30 + 15x15/20/25/25

db hammer curls + triceps bench dips

8x12/14/16/16 + 15/15/15/15

done

 

[JOHN OVE]

week 7 dag 3 supersets

cardio 30 min

cable double handed rows + decline opdrukken

10x30/40/60/60 + 4x10

peckdecks + machine low rows

10x30/40/50/50 + 10x40/50/70/70

overhead press + wide gripp ull downs

10x20/40/50/50 + 10x30/40/60/60

superset

db side raises + db front raises

3x10x8/10/12 + 3x8/10/12

done

week 7 dag 4 supersets

cardio
15min fiets
750 meter roeien
10 min hardlopen
15 min crossfiets

legpress + kuiten

12x80/120/150/150 + 12x80/120/120/120


legextenions + legcurls

12x40/50/70/70/+ 12x25/35/50/50

arm curls + machine triceps dips

10x20/25/30/30 + 10x25/35/50/50

triceps ext + bb curls

10x20/30/35/35 + 4x15x20

done

 

[JOHN OVE]

vorige week ziek geweest en behoorlijk een jasje uitgedaan

vandaag rustig begonnen

week 1 massa ass many reps as posible
ik kijk dus niet meer naar de kg's - het gaat om elke set zoveel mogelijk reps maken

cardio 50 min


chestpress

20/40/60

incline chestpress

60/60/60

wide chestpress

60/60/60

peckdecks

35/35/35

close gripp benchpress

30/30/30

one arm ext

5/10/10

cable tri etx

20/25/25

ps ik zet hier dus alleen de kg's neer
ik hoop morgen te kunnen verhogen - kijk hoe het herstel aanvoelt

 

[JOHN OVE]

Week 8 dag 2 massa amraps - training dinsdag

cardio 30 min fiets - 500 meter roeien
weer gaan opschroeven

machine hammer gripp rows

30/40/50 kg

rechte cable rows

40/40/40

wide cable pull downs

50/50/50

plates loaded hammer gripp pull downs

60/60/60

plates loaded wide rows

60/60/60

bb curls

20/20/20

cable hammer curls

15/15/15

machine arm curls

20/20/20

done

 

[JOHN OVE]

week 8 dag 3 massa amraps

ps merk nog steeds dat ik minder inhoud heb

cardio 15 min fiets + 3x250mtr roeien

legpress cable

80/90/100 kg

legextenions

50/50/50 kg

legcurls

30/30/30 kg

hacksquat

80/80/80

goblet squat

8/12/15

core 3 oef

pffff done op naar morgen

 

[JOHN OVE]

week 8 dag 4 massa amraps

ps - had vandaag wat meer inhoud

cardio
15 min crossfiets + 10 min hardlopen + 15min fiets + 1000 mtr roeien

overhead press

20/30/40 kg

db bent over lat

12/12/12 kg

db side raises

8/8/8 kg

db front raises

10/10/10 kg

cable hammer curls + cable rope ext

17.5/17.5/17.5 + 17.5/17.5/17.5

done

weekend off

 

[JOHN OVE]

week 9 massa dag 1 amaps

cardio 10 min crossfiets - 15 min hardlopen - 15 min fiets

db benchpress

20/24/26

incline chestpress

50/50/50

peckdecks

45/45/45

close gripp benchpress

50/50/50/

cable rechte stang tri ext

25/25/25

cable one arm tri ext

5/5/5/

done baby

 

[JOHN OVE]

week 9 dag 2 massa amraps

cardio - 15 min fiets/1250 mtr roeien/10 min crossfiets

plates loaded wide gripp p downs

80/80/80 kg

hammer gripp optrekken x bw

3 sets amraps

plates loaded wide grip rows

80/80/80 kg

plates loaded one arm rows

20/20/20

bb curls

25/25/25

machine arm curls

20/20/20 kg

done baby

 

[Robke78]

Boh. Let maar op dat je niet opbrand John

 

[JOHN OVE]

gaat niet gebeuren rob
na de griep effe een dipje gehad , maar ben nu weer back on track

week 9 dag 3 massa amraps

cardio
15min crossfiets - 15 min hardlopen - 15 min fiets - hoppa

legpress

100/110/120 kg +core

legcurls

40/40/40 kg + core

legextenions + core

50/50/50 kg

hacksquats

80/80/80 kg

goblet squats + core

16/16/16 kg

done baby