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John Ove's Krachtlog (1 bezoeker)

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week 1 dag 3 FB

Triceps

tricepsdipsx bw

12x
12x
10x
10x

cable rope etx

10x20
10x20
10x20

rug

chin ups x bw

10x
10x
10x
10x

plates loaded wide rows

10x80
10x80
10x80
10x80

borst

flyes + db press

10x20 + 10x20
10x22 + 10x22

incline db press

10x26
10x26

schouders

smithmachine shoulder press

10x30
10x40
10x40
10x40

db side raises

3x10x12

benen

legextenions

4x10x70

hacksquats

4x10x120

biceps

bb curls

4x10x30

db hammer curls

3x10x16

core 3 oef

cardio hiit 15 min fiets 30 sec op 30 af + 15 min crossfiets

done

nice weekend
 
week 2 dag 1 FB

w up 5 min

tricepsdips x bw

14x
12x
10x
10x

cable stang tri etx

15x25
15x27.5
15x30

chin ups x bw

10x
10x
10x
10x

overhead press

10x50
10x50
10x50
10x50

front barbel squats

10x50
10x50
10x50
10x50

bankdrukken

4x10x70 - vpr mooi

machine arm curls

10x30
10x30
10x30
10x30

cardio

hitt 15 min + 15 min fiets

done
 
week 2 dag 2 FB

pff pittige spierpijn van de frontsquats en nergens last van - top

w-up 5 min fiets

plates loaded one arm single rows hammer grip

10x50
10x50
10x50
10x50

db shrugs

10x34
10x34
10x34

cable cross overs

10x25
10x25
10x25
10x25

db bent over laterals

10x14
10x16
10x18
10x18

legextenions

3x10x70

legcurls

3x10x50

cable rope tri ext

10x20
10x25
10x25

cable one singe arm tri ext

3x10x10

bb curls

4x10x30 - vpr

core 1 oef

cardio 15 min hiit + 15 min fiets

done baby
 
Week 2 dag 3 FB

w-up - 10 burpees

tricepsdips x bw
12x
12x
12x
10x

cable stang tri ext

10x30
10x30
10x30

close gripp benchpress

10x50
10x50
10x50
10x50

barbell rows

10x70
10x70
10x70
10x70

cable legpress

10x120
10x130
10x140
10x140

close gripp chin ups

10x
10x
10x
10x

db side raises

10x10
10x12
10x14
8x16

cardio hiit 15 min + 20 min fiets

done
 

ik bedoel eigenlijk rob zo'n legpress machine waar de gewichten aan zo'n kabeltje hangen/zitten

Week 2 dag 4 w- up burpees 10 x

incline flyes + incline db press

10x22 + 10x22
10x22 + 10x22
10x22 + 10x22

Cable wide gripp pull down

10x60
10x60
10x70
10x70 - nice - mijn chin ups maken het verschil

legcurls + legextenions

10x50 + 10x70
10x50 + 10x70
10x50 + 10x70

smith machine shoulder press

10x30
10x40
10x45
10x45

single arm incline db curls

10x14/14
10x14/14
10x16/16
10x16/16

cable tri reverse gripp etx

10x20
10x20
10x20
10x20

machine tri ext

15x40
15x40
15x40

cardio hiit hardlopen 20 min

30sec op 60 sec af

done - nice weekend
 
Week 2 dag 1 FB

w-up burpees 11 x

triceps dips x bw
12x
12x
12x
10x

close gripp benchpress

10x50 + core
10x50 + core
10x50 + core

bankdrukken

10x70
10x70
10x70

plates loaded wide gripp low rows

10x90
10x90
10x90
10x90

db shrugs

10x34
10x34
10x34

db side laterals

10x10
10x12
10x14
10x14

barbel front squats

10x50
10x50
10x50
10x50

barbell curls

10x30
10x30
10x30
10x30

cardio hiit
hardlopen 30 min 30sec op / 60 sec af
fiets 15 min

done
 
Week 3 dag 2 FB

optrekken x bw

4x10xbw

close gripp chin ups

10x
10x
10x

arm curls

3x10x30

peckdecks

4x10x55

overhead press

4x10x50

legextenions

3x10x70

plates loaded rear kick back

3x10x60

cable triceps

stang

3x15x25/30/35

rope

3x15x20

core 3 oef

cardio 20 min hiit + 25 min fiets

done
 
week 3 dag 3 FB

tricepsdips x bw

12x
12x
12x
10x

close gripp benchpress

3x10x50

bankdrukken

3x10x72.5

bb rows

3x10x72.5

stiff deadlifts

4x10x70

cable side raises

4x10x5

superset

db hammer curls + db curls

3x8x10/12/14 + 3x10/12/14

cardio

harlopen 30 min hiit - 30sec op 60 sec af + 15 min fiets

done
 
week 3 dag 4 FB

chin ups x bw

4 x 10

machine cable one arm hammer gripp rows

3 x 10 x 70/80/80

overhead press + core

4 x 10 x 50

machine cable legpress

3 x 15 x 100/120/140 + 10x160

peckdecks + decline opdrukken

3x10x50 + 3 x 10

21 én bb curls

7/7/7 x 15/20/25

machine cable arm curls

3x10x30

machine cable tric ext

3x10x40

rope tri etx

3x10x20

cardio 15 min hiit fiets + 15 min stevig doorfietsen + 15 min crosstrainer

done - nice weekend
 
week 1 dag 1 SS

ticepsdips x bw + bb curls

3x8xbw + 3x8x30

t bar rows + opdrukken

3x8x70 + 3x8

close gripp benchpress + reverse gripp bb rows

3x8x50 + 3x8x50

bankdrukken + bb rows

3x8x70 + 3x8x70

chin ups + decline opdrukken

3x8xbw + 3x8

plates loaded single arm rows + peckdecks

3x8/8 x 50/50 + 3x8x50

core 1 oef

cardio hiit 30 min hardlopen 30sec op -45 sec af + 15 min fiets

good train

done
 
Week 1 dag 2 SS

cable machine legpress + core

3x8x120/140/160 + 3x8x20

squats + core

3x10x50

legextenions + legcurls

3x8x60 + 3x8x40

hacksquats + overhead press

3x8x120 + 3x8x50

db bent over lat + db side lat

3x8xx14 + 3x8x14

db shrugs + core

3x8x34

cardio 30 min fiets

done
 
week 1 dag 3 SS

overhead press + cable machine wide gripp p downs

3x8x50 + 3x8x60 + coreoef

incline db flyes + incline db press

8x22/26/26 + 8x22/26/26

db press + one arm db rows

3x8x30 + 3x8x30

plates loaded wide gripp pull downs + db shrugs

3x8x100 + 3x8x34

peckdecks + decline opdrukken

3x8x55 + 3x8

cardio 50 min

done
 
week 1 dag 4 SS afgelopen vrijdag

goblet squats + core

3x10x24

machine cable legpress + core

3x10x120/140/160

stiff deadlifts + core

3x10x60/70/80

legextnions + legcurls

3x10x70 + 3x10x45

tricepsdips x bw + bb curls

3x10 + 3x10x35 vpr

db curls + db hammer curls

3x10x14 + 3x10x14

machine cable rope tri etx + tri rope overhead ext

3x10x20 + 3x10x20

cardio 40 min fiets

vandaag

week 2 dag 1 SS

bankdrukken + barbell rows

10x30/50/70/70/70 + 10x30/50/70/70/70

overhead press + hammer gripp chin ups

10x20/40/55/55/55 + 5x10

wide gripp chin ups + db side raises

3x10 + 3x10x12

machine plates loaded one arm rows + opdrukken

3x10/10x60 + 3x10

staand db bent over lat + db lat raises

3x10x12 + 3x10x12

cardio 15 crosstrainer + 30 min fiets

done
 
Week 2 dag 2 SS

goblet squats

3x10x24 kg + core

squats

3x10x50 + core

stiff deadlifts

3x10x70 + core

machine cable legpress

10x120/140/160 + core

tricepsdips x bw + bb curls

3x10 + 3x10x30

db curls + cable rope tri etx

3x10x16 + 3x10x20

db hammer curls + cable one arm tri etxx


3x10x16 + 3x10/10x10

wrist curls 6 x 10 x 30

cardio 15 min hiit crossfiets + 10 crossfiets + 25 min fiets

done baby
 
Week 2 dag 3 SS

machin dubbelhandig cable rows + opdrukken

3x8x50/60/70 + 3x8

overhead press + wide gripp pull downs

3x8x50 + 3x8x60/60/70

plates loaded low back rows + plates loaded chest press

3x8x60 + 3x8x70

close gripp chin ups + db side raises

3x8xbw + 3x8x12

peckdecks + machine hammer gripp rows

3x8x50 + 3x8x70

cardio 35 min fiets

done
 
Week 2 dag 4 SS

goblet squats

3x10x24 + coreoef

jumpsquats 3x5x30

Squats

3x10x50 + core

hacksquats

3x10x120 + coreoef

legextenions

3x10x70 + coreoef

one stand legcurls

3x10x20 + core

bb curls + tricepsdips x bw

3x10x30 + 3x10

db curls + db hammer curls

3x8x14 + 3x8x14

cable rope tri etx + one arm tri etx

3x10x20 + 3x10x10

cardio 40 min crossfiets

Done nice weekend
 
Week 3 dag 1 SS

benchpress + burpeees

10/9/8/7/6/5/4/3/2/1 x 60 + 1/2/3/4/5/6/7/8/9/10 burpees

killing oef

plates loaded wide rows + one arm single rows

4x8x80 + 4x8x80

0verhead press+ cable wide pull downs

4x8x50 + 4x8x60

db bent over lat + db laterals

4x8x14 + 4x8x14

cardio

6minhiit crossfiets
9 min roeien
30 min fietsen

done
 
Week 3 Dag 2 SS

airsquats 3 sets

gobletsquats + core

3x15/12/10 x 26 kg

cable machine legpress + core

3x10x120/140/160

stiff deadlifts + core

3x8x70

legextenions + legcurls

3x8x70 + 3x8x50

tricepsdips x bw + close gripp chin ups

3x12/12/10 + 3x8

cable tri etx + cable rope arm curls

3x10x25/30/35 + 3x8x20/25/30

cable one arm tri etx + cable arm curls

3x10x10 + 3x10x25/30/35

cardio

1000 mtr roeien
10 min joggen
2 blokken van 6 min hiit 30 sec op/30 sec af crossfiets
2 blokken van 6 min hiit 30 sec op/30 sec af fiets

done
 
Week 3 dag 3 SS

bankdrukken + Burpees

10/9/8/7/6/5/4/3/2/1 x 60 + 1/2/3/4/5/6/7/8/9/10 x burpees

overhead press + pull ups

8x60 + 8x
8x60 + 8x
8x60 + 8x
8x60 + 8x

plates loaded hammer gripp rows + db side raises

4x8x100 + 4x8x12

tricepsdips x bw + bb curls

4x10 + 4x10x30

cable arm hammer curls + cable tri ext

3x15x20 + 3x15x27.5

cardio

1250 mtr roeien
6 min crossfiets

done baby
 
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