John Ove's Krachtlog

[JOHN OVE]

training vrijdag

oef 1 plates wide grip pull downs

25x40
10x80
10x100
10x120
10x130

oef 2 powercleans

5x30
5x40
5x50

oef 3 bb rows

10x50
10x60
10x70
10x80 - nice

oef 4 deadlifts + clean kettlebelts squats

5 x 3 x 100 + 5 x 5 x 20

oef 5 squats

5x40/50/60/70/80/90

oef 6 plates legpress

5 x 10 x 120

oef 7 db curls

8x12
8x14
8x16
6x18

oef 8 bb curls

15x25
15x25
10x30
10x30

oef 9 cardio 45 min spinning

done baby

 

[JOHN OVE]

training maandag

oef 1 cable crossovers

15x15
15x20
10x35
10x40
15x20

oef 2 incline db press

10x20/22/24/26/28

oef 3 small bankdrukken

4x10x60

oef 4 o h press

3x10x40

oef 5 db bent over lat

10x12
10x14
10x16

oef 6 db side raise

10x14
10x14
8x14

oef 7 cable single arm tri ext

3x10/10x17.5

oef 8 cable rope tri ext

4x10x30

oef 9 cardio 45 min spinning

done baby

 

[JOHN OVE]

training woensdag

oef 1 seated cable rows

4x10x50

oef 2 t bar rows

4x10x70

oef 3 powercleans

3x5x50

oef 4 wide pull downs with plates

4x15x100

oef 5 squats

5x40/50/60/70/80/90

oef 6 front squats

3x5x60

oef 7 stiff deadlifts + goblet squats

4x8x60 + 4x8x20

oef 8 bb curls

3x10x30 + 3x10x15

oef 9 cable rope curls

4x10x30

oef 10 cardio 45 min spinning

 

[JOHN OVE]

training zaterdag

oef 1 chestdips

5 sets van 10 reps

oef 2 peckdecks

5 sets van 10x60

oef 3 db drukken

10x24
10x28
10x32
10x34
10x34

oef 4 zpress

2x10x30

oef 5 oh press

2x15x30

oef 6 db bent over lat

15x12
12x14
10x16

oef 7 db side raise

3x12x12

oef 8 benchdips

4x15

oef 9 cable stang tri ext

4x15x40

oef 10 cardio 45 min spinning

done baby

 

[JOHN OVE]

training maandag

oef 1 plates wide pull downs

25x40
15x80
12x100
10x120
8x130

oef 2 small gripp pulls ups

4 sets van 8/8/7/7 - 15 sec rust

oef 3 bb rows

4x10x70

oef 4 db goblet squat

10x20
10x22
10x24
10x26

oef 5 squats

5x40/50/60/70/80/90

oef 6 plates staand leg curls

4x10x25

oef 7 cable rope curls

4x10x30

oef 8 bb curls

4x20x20

oef 9 cardio 45 min spinning

done

 

[JOHN OVE]

training vrijdag

oef 1 legpress

10x80
10x120
10x160
10x200

oef 2 legcurls

10x25
10x30
10x35
10x40

oef 3 legextenions

10x40
10x50
10x55
10x60

oef 4 bb rows

4x10x60

oef 5 t bar rows

10x60/70/80/90

oef 6 wide pull downs

4x15x100

oef 7 singel arm cable curls

3x10/10x18

oef 8 scott curls

10x30/30/30/30

oef 9 cardio 45 min spinning

done

 

[JOHN OVE]

maandag training

oef 1 pull ups + chestdips

8+8
8+8
8+8
8+8
8+8
8+8
8+8
3+5 - heavy

oef 2 deadlifts + burpees

5x60 + 3x
5x70 + 3x
5x80 + 3x
5x90 + 3x
3x100 + 3x
3x110 + 3x
3x120 + 3x
3x130 +


oef 3 bankdrukken + bb rows

10x40 + 10x40
10x50 + 10x50
10x60 + 10x60
10x70 + 10x70
5x80 + 5x80

oef 4 tricepsdips + bb curls

4x15 + 4x20x20

oef 5 cable triceps ext + cable rope curls

4x12x32 + 4x12x32

oef 6 cardio 45 spinning

done baby

 

[JOHN OVE]

training dinsdag

oef 1 legextenions

15x30/35/40/45/50

oef 2 db goblet squats

10x20/22/24/26

oef 3 squats + air squats

5x40/50/60/70/80 + 5x5

oef 4 staand legcurls

4x10x20

oef 5 wall bal

10x5/8/10/12

oef 6 oh press

5x30/30
5x40/40
3x50/50/50

oef 7 db side raises

3x10x14

oef 8 cable front raise

3x10 x 10

oef 9 cable bent over lat

3x10x10

oef 10 cardio 45 min spinning

done baby - see you next year

byebye

 

[JOHN OVE]

training donderdag

bb rows + small gripp pull ups

10x40 + 5x
10x50 + 5x
10x60 + 5x
10x70 + 5x

floorpresses + push ups

10x40 + 5x
10x50 + 6x
10x60 + 5x
10x70 + 5x

powercleans + small gripp plates loaded benchpress

3x50 + 10x50
3x50 + 10x60
3x60 + 10x70
3x60 + 10x80

bb curls + cable rope curls

4x10x25 + 4x10x32

cable stang tri ext + cable single arm tri ext

4x10x40 + 4x10x17.5

cardio 45 min spinning

done baby

 

[JOHN OVE]

training maandag

1 legpress plates

15x80
12x100
10x120
8x140
6x160 + 15x80

2 goblet db squats

15x20
12x22
10x24
8x26 + 15x20

3 squats

3x90
3x90
3x90
3x90

4 staand legcurls

3x10x20

5 db side raises

15x8
12x10
10x12
8x14 + 15x8

6 oh press

15x30
12x35
10x40
8x45
5x50 + 15x30

7 db bent over lat

3x10x16

8 bb curls 10 sec rust

15x20 + 5x30 + 10x10
15x20 + 5x30 + 10x10
15x20 + 5x30 + 10x10

9 cable stang tri ext

15x25
12x30
10x40
8x45
6x50 + 15x25

10 cardio 30 min spinning

done

 

[JOHN OVE]

woensdag training

oef 1 1000 mtr roeien

oef 2 pull ups + chestdips

8+8
8+8
8+8
8+8
8+8

oef 3 peckdecks

15x40
15x45
15x50
15x50

oef 4 machine hammer gripp rows

10x40
10x50
10x60
10x70
10x80

oef 5 machine chestpress

10x40
10x50
10x55
10x60

oef 6 incline db press

4x10x28

oef 7 small gripp pull ups

3x8

oef 8 cable tri ext

rope 2 x 15x30
stang 2x 12x40
one arm 2x10x15

oef 9 cardio 45 min spinning

done baby

 

[Hummer]

Fitte kerel jij!

 

[Robke78]

Merk je nog wat van gains in de spiegel eigenlijk?

 

[JOHN OVE]

thxhum - fit zeker maar echt sterk niet meer

weinig gains hoor - ja strakker geworden en droger maar dat heeft ook zo zijn nadelen - je wilt toch ook at spieren behouden maar de combi blijft lastig
maar ik vind deze manier van trainen wel heerlijk

training maandag

oef 1 legcurls

15x25
15x35
15x40
15x45

oef 2 kettelbelt goblet squats

4x10x24

oef 3 frontsquats

3x5x60

oef 4 squats

3x5x80

oef 5 frontsquats + oh press + squats + neckpress

5x5x30 + 5x5x30 + 5x5x30 + 5x5x30

oef 6 one arm kettlebelt shoulder press

3 x 10/10 x 16

oef 7 db side laterals

3 x 10 x 14

oef 8 db bent over lat

3 x 10 x 16

oef 9 db curls

10/10 x 12
10/10 x 14
10/10 x 16
10/10 x 18

oef 10 cable tri ext

stang 2 x15x40
rope 2x12x30
one arm 2x10x17.5

oef 11 cardio 35 min spinning

done baby

 

[JOHN OVE]

training maandag

oef 1 wide pull downs + oh press zonder rust

7x10x90 + 7x10x30

oef 2 bankdrukken + burpees

5x5x70 + 1/2/3/4/5 bp

oef 3 bb rows + push ups - 10 sec rust

5x10x60 + 5x10

oef 4 bb clean and press

5x40
5x40
5x40
3x40
3x40

oef 5 small gripp pull ups + hanging leg raises

4 x 8 + 4 x 10

oef 6 db side raises

10x12
10x14
10x14
10x14

oef 7 cardio 70 min spinning -

done baby

 

[JOHN OVE]

training dinsdag

oef 1 legpress + legcurls

10x80 + 10x20
10x120 + 10x20
10x140 + 10x20
10x160 + 10x20
10x180

oef 2 db goblet squats

4x10x28

oef 3 squats + air squats

5x40 + 10x
5x50 + 10x
5x60 + 10x
5x70 + 10x
5x80 + 10x

oef 4 scott curls + rope tri ext

3x10x25 + 3x10x30

oef 5 one arm incline dn curls + stang tri ext

3x10x14/14 + 3x10x40

oef 6 db concentration curls + one arm tri ext

3x10x14/14 + 3x10x17.5/17.5

oef 7 cardio 22 min spinning

done baby

 

[JOHN OVE]

training zaterdag

oef 1 the trinity - optrekken + dips + opdrukken

8/8/8
8/8/8
8/8/8
8/8/8
6/6/8

oef 2 peckdecks

5x15x45

oef 3 500 mtr roeien

oef 4 bb rows

15x40
15x50
15x60
12x70
10x80

oef 5 oh press

15x30
15x35
12x40
10x45
8x50

oef 6 powercleans

5x3x50

oef 7 bb curls + cable stang tri ext

20x20 + 15x40
20x20 + 15x40
15x25 + 15x40
15x25 + 15x40
10x30 + 15x40

oef 8 cardio 50 min spinning

done

 

[JOHN OVE]

training maandag

oef 1 squat box step up a 30 cm

10x40
10x40
10x50
10x50

oef 2 legpress + hanging legraises

4 x 10 x 120 + 4 x 10

oef 3 squats

6x40
6x50
6x60
6x70
6x80
5x90

oef 4 legcurls staand

3 x 10 x25

oef 5 db goblet box squat

3x10x28

oef 6 cardio 90 min spinning

 

[JOHN OVE]

training dinsdag

oef 1 bankdrukken + bb rows + burpees

5x5x70 + 5x5x70 + 1/2/3/4/5

oef 2 wide pull downs + oh press

6x10x100 + 6x10x40

oef 3 small optrekken + incline db press

10/10/10/9 + 4x10x28

oef 4 powercleans

3x60
1x60 en toen zijn mijn hamstring pats of iets dergelijks

niet afgescheurd , maar wel een stevige verrekking of spierscheuring
vandaag veel met ijs gewerkt en nu is het even afwachten
lopen gaat redelijk

done

 

[JOHN OVE]

vrijdag herstel training

inmiddels drie dagen verder en het lopen gaat weer aardig
geen zwelling / bloeduitstorting - wel staat de boel erg strak
veel met ijs gewerkt

oef 1 cardio spinning 25 min - op een zeer relax niveau - prima zo

oef 2 machine wide pull downs

wide 15/12/10/8 x /45/50/55/60
small 15/12/10/8 x 45/50/55/60

oef 3 machine rows

wide 4x10x45/50/55/60
hammer gripp 4x10x45/50/55/60

oef 4 core werk

oef 5 machine shoulder press

10x20/25/30/35/40/45

oef 6 db shrugs

3x10x20/22/24

oef 7 db side raises

3x10x12

done