Jurre Owns's log

[jurre owns]

Biceps

Ezcurls
10x40kg
8x40kg
7x40kg
5x42.5kg
10x35kg
12x30kg

Db hammers
6x20kg per db
6x20kg per db
6x20kg per db

Ez bar 21en met 25kg
21x
21x

Triceps

Ez skullcrushers
8x30kg
4x40kg
30x20kg

Bar pushdown
15x25kg
15x27.5kg
15x30kg
20x20kg

Db kickback
12x10kg
12x10kg
12x10kg

Abs
20x40kg
20x40kg
20x40kg
20x40kg
10x70kg

 

[jurre owns]

Schouders

Seated DB shoulderpress
12x22.5kg per db
vanaf hier super rechte leuning
10x20kg per db
10x20kg per db
8x20kg per db
dropset
6x16kg
6x12kg
6x8kg

DB later raise
15x12kg per db
15x14kg per db
10x16kg per db
dropset
8x10kg per db
8x8kg per db
8x6kg per db

DB uprightrow
10x16kg per db
8x18kg per db
6x20kg per db
4x20kg per db


Rug

Chins
5xBW
5xBW
5xBW
5xBW

BB shrug
12x110kg
12x110kg
12x100kg
12x100kg

Seated rows
15x75kg
15x75kg
15x75kg

Abs
20x50kg
20x50kg
20x50kg
20x50kg

 

[jurre owns]

Borst

BB benchpress
5x77,5kg
5xx77.5kg
5x77.5kg
5x77.5kg
3x77.5kg

Decline bb press
12x65kg
10x65kg
10x65kg
10x65kg

incline bb press
10x60kg
10x60kg

DB flys
15x17kg per db
15x17kg per db
10x20kg per db
10x20kg per db

 

[jurre owns]

Andere gym training

Triceps

Dips
15xBW
15xBW
10xBW+15kg
10xBW+15kg
8xBW+15kg

Rope pushdown
8x35kg
8x35kg
8x35kg
8x35kg

Dip machine
8x65kg
8x75kg
8x85kg
8x95kg
dropsetvanafhier
8x65kg
8x45kg
8x35kg

Biceps

Hammers
8x20kg per db
10x18kg per db
8x18kg per db

Cable curl
15x25kg
15x25kg
15x25kg
15x25kg

21en ez bar
21x27.5kg

Concentration ez bar curl
10x17.5kg
10x17.5kg
10x17.5kg
10x17.5kg

 

[jurre owns]

andere gym training

Schouders

Later raises DB
12x16kg per db
10x18kg per db
8x18kg perdb
10x16kg per db
dropsetvanafhier
8x12kg per db
8x10kg per db
8x8kg per db
8x6kg per db

Uprightrow DB
10x14kg perdb 8x16kg per db
8x16kg per db 8x18kg per db
8x18kg per db 6x20kg per db

Smith MP
5x50kg
5x55kg
5x60kg
5x60kg

Rug

Roeien seated
10x57kg
10x57kg
10x57kg
10x57kg

Latpulldown wide grip
10x57kg
10x67kg
10x73kg
dropsetvanafhier
10x47kg
10x37kg
10x27kg

DB Rear delt row + Db shrugs
8x26kg + 8x26 kg per db
8x26kg + 8x26 kg per db
8x26kg + 8x26 kg per db

 

[jurre owns]

Borst

Barbell benchpress
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

Incline dumbbell press
12x25kg per db
12x25kg per db
10x25kg per db
8x25kg per db

Incline db flys
10x20kg per db
8x20kg per db
8x20kg per db

Extra biceps

SS hammer curls + ez curls tegen muur
10x15kg per db + 10x21.5kg ez curls
10x15kg per db + 10x21.5kg ez curls
10x15kg per db + 10x21.5kg ez curls
10x15kg per db + 10x21.5kg ez curls

 

[jurre owns]

vandaag ziek maar toch getraind.

Biceps

Ezcurl tegen muur + db hammers SS
10x30kg + 10x12kg per db
10x30kg + 10x12kg per db
10x30kg + 10x12kg per db
10x30kg + 10x12kg per db

DB concentration curl
8x7kg
8x7kg
8x7kg
8x7kg

Triceps

Close grip bench
10x50kg
10x50kg
10x50kg
8x50kg
8x50kg

hand db extens
5x17kg
5x17kg
5x17kg

 

[jurre owns]

Benen

Leg press 1 min rust
10x100kg
10x100kg
10x100kg
10x100kg
10x100kg
10x100kg
10x100kg
10x100kg

Leg extension 1 min rust
10x80kg
10x80kg
10x80kg
10x80kg
10x80kg
10x80kg
10x80kg

Leg curl 1 min rust
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg

Borst

DB benchpress
8x27.5kg per db
8x30kg per db ( kan niet hoger dan 30kg :S )
8x27.5kg per db
8x27.5kg per db

Incline DB press
8x25kg per db
8x22.5kg per db
6x27.5kg per db
8x25kg per db

DB flys
10x15kg per db
10x15kg per db
10x12.5kg per db
10x12.5kg per db

maar ff beetje gedaan omdat hij achter loopt. niet kunnen doen doordat ik op vakantie was.

 

[jurre owns]

vandaag begonnen met natadrol!

 

[Yoshuba]

Succes, waarom besloten om met natadrol te beginnen?

 

[jurre owns]

Voor massa/kracht ben net 18 geworden op veel sites staat dat je het met 18 kan gebruiken incl de site van LG sciences de makers ervan .

 

[Yoshuba]

Ok!

Maakte je gewoon geen progressie dan?

 

[jurre owns]

jewel, maar wilde het doen als aflsluiting van cleanbulk periode om daarna wss te gaan cutten

 

[jurre owns]

Biceps

Ez curls tegen muur, geconcentreerd
12x30kg
8x32.5kg
6x35kg
8x32.5kg
10x30kg

Hammer curls geconcentreerd
10x14kg per db
10x14kg per db
8x16kg per db
8x16kg per db

Cable curl
12x40kg
10x45kg
12x40kg

Triceps

Latpushdown SS ropepushdown
8x30kg + 12x22.5kg
8x32.5kg + 12x20kg
6x35kg + 12x20kg
8x32.5kg + 12x20kg
8x30kg + 12x20kg

DB Kickback
12x12kg
12x12kg
12x12kg

Kon niet verder gaan met triceps omdat fitness om 3 uur dicht ging wat ik niet wist :S

 

[jurre owns]

Schouders

Laterraise DB zeer strict 45 sec rust
12x12kg per db
12x12kg per db
12x12kg per db
12x12kg per db
12x12kg per db
12x12kg per db

DB shoulder press zeer strict 1 min rust
12x22kg per db
12x22kg per db
10x22kg per db
10x22kg per db

Upright row DB zeer strict 45 sec rust
12x15kg per db
12x15kg per db
12x15kg per db
12x15kg per db
12x15kg per db
12x15kg per db

Rug

BB Shrug
50x50kg
50x50kg
50x50kg

kon niet meer doen voor rug thuis, fitness is dicht

 

[jurre owns]

K*t training :S

Borst

BB bench
8x50kg
6x50kg
5x77.5kg
8x70kg
8x70kg
8x70kg
8x65kg
8x65kg
8x65kg

Incline guillotine BB bench
10x50kg
10x50kg
10x50kg

DB flys SS db hammer curl
10x14.5kg per db + 10x14.5kg per db
10x14.5kg per db + 10x14.5kg per db
10x14.5kg per db + 10x14.5kg per db
10x14.5kg per db + 10x14.5kg per db
10x14.5kg per db + 10x14.5kg per db

Ez curl dropset
6x37.5kg
8x32.5kg
10x27.5kg
12x22.5kg
14x17.5kg

 

[jurre owns]

Benen

Leg press onderste gat
10x80kg
10x100kg
10x110kg
10x120kg
10x130kg
10x140kg
10x150kg PR!

BB lunge
8x50kg
8x50kg
4x60kg

Leg curl SS leg extension
8x70kg 8x75kg
8x70kg 8x75kg
8x70kg ging iemand op zitten :9
8x70kg 8xfullstack

BB calf raise
50x50kg
30x90kg
20x90kg
10x90kg

 

[jurre owns]

Biceps

Ez curls
10x37.5kg
8x40kg
6x42.5kg
8x40kg
8x37.5kg

21en ez bar
21x17.5kg
21x17.5kg
21x17.5kg

Hammer curls
12x14kg per db
14x12kg per db
14x14kg per db
20x12kg per db

Triceps

Latpushdown
15x30kg
12x32.5kg
10x30kg
10x32.5kg
10x30kg

1 hand pushdown
10x10kg
10x10kg
10x12.5kg
10x12.5kg
15x6.25kg

Skullcrushers
12x30kg
12x30kg
12x30kg

 

[jurre owns]

Schouders

DB press
8x22.5kg per db
8x22.5kg per db
8x22.5kg per db
8x22.5kg per db
wtf dit ging veel makkelijker eerst

Later raise DB
14x14kg per db
12x16kg per db
10x18kg per db
dropsetvanafhier
8x12kg per db
8x10kg per db
8x8kg per db
8x6kg per db

Upright row
dropset
10x12kg per db
10x14kg per db
8x16kg per db
8x18kg per db

BB shrug
veel last van eelt geen handschoentjes of iets
15x90kg
30x50kg
30x50kg

Rug

Seated rows
25x50kg
20x60kg
15x70kg
10x80kg

Lat pulldown wide grip
15x50kg
15x50kg
15x50kg

 

[jurre owns]

Borst

Chest press voelde dit meer in schouders
10x60kg
10x65kg
10x70kg
8x75kg
8x65kg
8x60kg

DB press max tot 30kg
8x30kg per db
8x30kg per db
8x30kg per db


Incline db press
8x25kg per db
8x25kg per db
6x27.5kg per db

Cable flys
10x10kg per kant
15x7.5kg per kant
15x7.5kg per kant

Biceps

BB curl
10x40kg
10x40kg
8x40kg
8x40kg
7x40kg
15x30kg

Hamemr curls
12x14kg per db
14x14kg per db
16x14kg per db