XXL Nutrition

John Ove's Krachtlog (1 bezoeker)

Bezoekers in dit topic

zo na lekker uitwaaien in rome vandaag de draad weer ogepakt

week 4 dag 1

cardio

3x500 meter roeien - 1 min rust ertussen

6x1min hitt fiets met 1 min rust
6x1min hiit crossfiets met 1 min rust

bankdrukken + burpees

10/9/8/7/6/5/4/3 x 60 + 1/2/3/4/5/6/7/8 - toen was de pijp leeg

overhead press 4x10x60

landmine press 4x10x40

tricepdips x bw 4x10

bb curls

4x15x20

cable rope hammer curls + cable rope tri push downs

3x10x20 + 3x10x20

done
 
week dag 2

cardio

3x500 mtr roeien met 1 min rust
crossfiets hiit 6x1min + 1 min rust
fiets hiit 6x1min + 1 min rust

deadlift + squats + 30 sec rust

5/4/3/2/1 x 80 + 1/2/3/4/5 x 50

cable machine legpress

15x100
15x110
15x120
10x130
10x140
10x150

legcurls

3x10x45

legextenions

3x10x60

pull ups x bw met 30 sec tussen de sets

1/2/3/4/5/6/
1/2/3/4//5

barbell rows

4x10x70

done

ps vooral de combi deads + squats gaf de hams een behoorlijke knal
 
week dag 3

cardio
4x500 meter roeien met 1 min rust
crossfiets hiit 6x1 min met 1 min rust
fiets hiit 6x1 min met 1 min rust

bankdrukken + db drukken - 30 sec tussen de sets

7x3x70 + 7x10x26

overhead press + db side raises - 30 sec tussen de sets

5x10x50 + 5x10x10

db curls + db hammer curls

2x8x14 + 2x8x14
1x8x12 + 1x8x12

machine arm curls + core oef

3x15x20

done baby
 
week 4 dag 4

cardio
3x500 mtr roeien - 1 min rust
fiets 15 min
crossfiets hiit 6x1 min - 1 min rust

dubbelhandige seated cable rows + burpees

10/9/8/7/6/5/4/3 x 40 kg + 1/2/3/4/5/6/7//8

wide grip cable pull down ladder a 60 kg met 10 sec rust ertussen

1/2/3/4/5/6
1/2/3/4/5/6

wide gripp plates loaded rows + triceps dips x bw

5x8x80 + 5x8 x bw

tricep bench dips + cable rope tri ext

3x15 + 3x8x20

one arm tri ext + core oef

3x15 x 10 + 3x20

done
 
week 5 dag 1

cardio

3x500 mtr roeien met 1 min rust

6x1min hiit fietsen met 1 min rust

6x1min hiit cross fiets me 1 min rust

bankdrukken + burpees

10/9/8/7/6/5/4/3 x 65 + 1/2/3/4/5/6/7/8 x

overhead press + barbell holds

5x10x50 + 5x30 sec x 10 kg

landmine press x bb curls

3x8x50 + 3xamraps x 20 kg

db curls + db hammer curls

2x8x14 + 2x8x14

done baby
 
week 5 dag 2

recovery cardio

fiets 15 min
crossfiets 15 min
lopen 15 min

squats + goblet squats

10/9/8/7/6/5/4/3 x 50 + 1/2/3/4/5/6/7/8 x 20 kg

cable machine + hanging leg raises

15x120 + 30 sec holds
15x130 + 30 sec
15x140 + 30 sec

legcurls + legextenions

3x15x45 + 3x15x60

pull ups x bw - 10 sec rust tussen de sets

1/2/3/4/5/6
1/2/3/4/5

tricepsdips x bw +plates loaded wide rows

4x10 + 4x10x80

core oef

done baby
 
week 5 dag 2

3x500 mtr roeien - 1min rust
6x1min crossfiets hiit cardio - 1min rust
6x1min fiets hitt cardio - 1 min rust

bankdrukken + db drukken - 30 sec rust

8x3x70 + 8x10x22

flyes

3x10x22

overhead press + db side raises + core

5x10x40 + 5x10x12 + 5x

done baby
 
Week 5 dag 4

recovery cardio
15 min hardlopen
15 min crossfiets
15 min fiets

plates loaded hammer gripp rows + db holds

4x15x80 + 4 x 30 sec x 10

pull ups 30 sec rust

6/5/4/3/2/1

close gripp chin ups 30 sec rust

1/2/3/4/5/5

triceps dips + bb curls

4x10 + 4x15x20

db curls + db hammer curls + cable tri ext

3x8x12 + 3x8x12 + 3x15x25

single arm tri ext

3x15x10

done
 
week 6 dag 1

cardio hiit training

3x500 mtr roeien - 1 min rust
6x1 min crossfiets - 1 min rust
6x1 min fiets - 1 min rust

bankdrukken + burpees - 30 sec rust

10/9/8//7/6/5/4/3 x 65 + 1/2/3/4/5/6/7/8 x

overhead press + barbell holds

5x3x60 + 5 x 10 - 15 sec vashouden

pull ups + triceps dips + bb curls - 20sec rust

5 sets x 5 + 5 sets x5 + 5x5x25

core 1 oef

done baby
 
week 6 dag 2

recovery cardio

hardlopen 15 min
crossfiets 15 min
fietsen 15 min

deadlifts + goblet squats

7x3x80 + 7x10x20

hacksquats + walking met schijven van 2x20kg

4x10x80 + 4 rondjes

legextenions + core

3x15x60

legpress + bb rows

7x8x140 + 7x8x60

triceps cable etx

7x30

done
 
week 6 dag 3

cardio hiit

3x500 mtr roeien -1 min rust
6x1 min crossfiets 1 min rust
6x1 min fiets 1 min rust

bankdrukken + db drukken

3/3/3/3/3/2/2 x 75 + 10/10/10/8/8/8/8 x 22

close gripp pull ups + overhead press

4x8 + 4x8x40

clean high pull

10x10
10x20
10x30

db side raises

3x10x14

bb curls + db hammer curls

3x10x30 + 3x8x14

core

done baby
 
week 6 dag 4

recovery cardio

15 min hardlopen / 15 min crossfiets / 15 min fiets

frontsquats + burpees

7x5x50 + 1/2/3/4/5/6/7 burpees

inverted ull us rows + triceps dips

4x8 + 4x10

barbell rows + legextenions

3x15 x 50 + 3x10x60

cable rope tri ext + single arm tri ext

3x8x20 + 3x10x7.5

machine arm curls

3x10x25

done baby
 
week 7 dag 1

hiit cardio

3x500 mtr roeien
6x1min fiet - 1 min rust
6x1min crossfiets 1 min rust

bankdrukken + barbell rows

10/9/8/7/6/5/4/3 x 70 + 3/4/5/6/7/8/9/10 x 70

overhead press + barbell holds

6x3x60 + 6x10/15/20/25/25 - 30 sec vasthouden

pull ups - 10 sec rust

1/2/3/4/5/6
1/2/3/4/5/6
1/2/3/4/5

tricepsdips + cable rope tri ext

3x10 + 3x10x20

2x10 + 2x10 cable one arm tri ext

core 1 oef

done
 
recovery cardio van een uur

30 min hardlopen + 30 min fietsen
 
week 7 dag 3

cardio hiit
crossfiet 6x1 min - 1min rust
fiets 6x1 min - 1 min rust
lopen 15 min

cable rows + db holds a 18 kg - 10 sec rust

5x15x40 + 5x 30 sec

deadlifts + burpees

7x3x90 + 7x3

squats + goblet squats

4x5x50 + 4x10x20

legpress machine + hanging legraises

4x10x140 + 4x5

one leg legcurls

3x12x20

done baby
 
week 7 dag 4

cardio revovery
30 min crossfiets

smal bankdrukken + push ups

10/9/8/7/6/5/4/3 x 50 + 1/2/3/4/5/6/7/8 x

smal gripp pull ups + overhead press

10/10/10/8 x + 10/10/10/10 x 40


hangcleans 3x5x30
van hangclean naar overhead press 5x30

bb curls 4x15x20

db curls + db hammer curls 3x8x14 + 3x8x14

machine triceps etx 4 x 15 x 40

done baby
 
week 8 dag 1

cardio hardlopen 30 min - nice

bankdrukken + db drukken - 30 sec rust

7x3x70 + 10/10/10/10/8/8/8 x 22

overhead press + hangclean wide overhead press

3x5x50 + 3x5x10

overhead press + hangcleans

3x5x40 + 3x5x20

pull ups - 10 sec rust

1/2/3/4/5/6
1/2/3/4/5/6

goblet squats

4x10x20

done baby
 
week 8 dag 2

cardio hiit

6x1min fiets
6x1min crossfiets
3x30 sec roeien + bagholds 20 kg a 30 sec

deadlifts + burpees

7x3x95 + 7x3 bp

barbell rows + kettlebells rack holds a 16 kg - 10 sec rust

4x15x50 + 4x20 sec

legpress plates loaded

4x15x130

triceps dips + core

4x10 + 10x

bands tri etx - kleur groen

25/25/20/20 x

db curls + db hammer curls

2x8x14 + 2x8x14

bb curls

2x10x25

done baby
 
week 8 dag 3

zit een beetje krap deze week
dus maar een kleine thuis training

push ups + coreoef

100 x + 40 x

cable rood curls + triceps zwart etx

60x + 80x

cable zwart rows

100 x
done
 
week 8 dag 4

recovery cardio 30 min fiets

overhead press + small gripp pull ups - 20 sec rust

10/10/10/10/8 x 20/30/40/50/60 + 10/10/10/10/8 x

clean snatch 2 x5x30
clean en press 2x5x30
powercleans 2x5x40
clean high pull 2x5x40

tricepsdips + core + bb curls - 10 sec rust

3x10 + 3x10 + 3x10x25

cable tri etx

4x20x30/35/40/45

cable rowing + db holds a 18 kg

4x10x45 + 4x20 sec

done
 
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