Kevin95: van dikke powerlifter naar beachboy!

[Sterling]

Vrijdag 19/6, training B

Incline Bench:
20x40kg
15x60
10x70
6x75 drop 8x60

Dumbbell Flyes:
15x14kg
8x18
6x22
4x22 drop 12x12

Machine Shoulder Press:
15x30kg
10x50
8x70
2x6x80

Arnold Press:
6x24kg drop 4x20 drop 4x16 drop 4x12 drop 6x8

Lying Lateral Raise:
15x6kg
2x15x8

Dips superset Cable Pushdown:
8x bw+20 / 15x25kg
8x bw+20 / 15x35
6x bw+20 / 10x35
8x bw / 10x35
8x bw / 8x35

Incline Curl:
8x12kg
2x8x14
6x14
8x10

Reverse Curl:
4x8x25kg

Calf Raise:
15x100kg
10x130
10x170
8x170 drop 8x130 drop 10x100 drop 10x60

En nog 20 minuten cardio.

 

[Sterling]

Yolo weekje, ik volg de aankomende week het trainingsschema van Serge Nubret. Enorm veel volume, en door de korte rustperiode's ook weinig gewicht. 60 seconden rust per set breekt me na een tijdje echt op, en heb zelfs een aantal keer gewicht moeten verlagen tussendoor.

Maandag 22/6, Quadriceps en Borst.

Squat:
12x60kg
12x80
12x100
12x90
8x90
10x80
2x8x80

Leg Press:
12x175kg
7x12x200

Leg Extensions:
6x12x70kg

Bench Press:
3x12x60kg
10x60
3x12x50
10x50

Dumbbell Flyes:
6x12x12kg

Incline Bench Press:
5x12x40kg
3x12x45

Incline Dumbbell Flyes:
12x10kg
5x12x12

Dumbbell Pullovers:
2x12x18kg
4x12x20

 

[Sterling]

Dinsdag 23/6, Rug, Hamstrings en kuiten.

Hammer Grip Chin Up:
12xbw
10x
8x
3x6x

BTN Pulldown:
5x12x40kg
3x12x35

Pulldown:
12x35kg
2x12x40
3x12x35

Bent over Row:
6x12x40kg

Lying Leg Curls:
8x12x15kg

Seated Leg Curl:
8x12x30kg

Seated Calf Raise:
6x12x80kg

 

[Sterling]

Woensdag 24/6, Kuiten, Schouders, Biceps en Triceps.

Standing Calf Raise:
12x100kg
12x130
4x12x150

BTN Press in Smith:
12X40KG
3X12X50
2X12X40

Dumbbell Front Raise:
2x12x12kg
4x12x10

Upright Row:
6x12x37,5kg

Dumbbell Lateral Raise:
5x12x8kg
12x6

Cable Curl superset Cable Pushdown:
6x12x25kg / 6x12x30kg

Barbell Curl superset Dips:
6x12x25kg / 6x12x bw

 

[Sterling]

Donderdag 25/6, Quadriceps en Borst.

Squat:
12x60kg
12x80
2x12x100
8x100
12x90
10x90
12x80

Leg Press:
8x12x200kg

Leg Extensions:
6x12x70kg

Bench Press:
12x40kg
4x12x60
10x60
2x12x50

Dumbbell Flyes:
6x12x12kg

Incline Bench:
8x12x40kg

Incline Flyes:
2x12x10kg
4x12x12

Dumbbell Pullover:
6x12x20kg

 

[Sterling]

Vrijdag 26/6, Rug, Hamstrings en Kuiten.

Seated Calf Raise:
6x12x80kg

Parallel Grip Pullup:
12x bw
10x
2x8x
7x
6x

BTN Pulldown:
8x12x40kg

Lat Pulldown:
3x12x40kg
3x12x35

Bent over Row:
6x12x40kg

Lying Leg Curls:
8x12x15kg

Seated Leg Curls:
3x12x35kg
5x12x40kg

 

[Sterling]

Maandag 29/6, Borst/Rug.

Standing Calf Raise:
15x100kg
4x15x140

Cable Crunch:
5x15x20kg

Bench Press superset Pullups:
20x40kg /10x
15x60 / 8x
12x70 / 8x
12x70 / 8x
8x75 / 8x
8x75 / 8x

Incline Press superset Bent over Row:
12x60kg / 12x40kg
12x60 / 12x50
10x60 / 12x60
10x60 / 10x65
10x60 / 8x70

Dumbbell Fly superset T-bar Row:
12x14kg / 12x45kg
12x14 / 12x55
12x14 / 12x65
12x14 / 10x75
12x14 / 8x80

Cable Crossover superset Lat Pulldown:
15x20kg / 12x40kg
15x20 / 12x50
15x20 / 10x50
15x20 / 10x50
15x20 / 10x40

Machine Pullover:
3x15x50kg

 

[Sterling]

Dinsdag 30/6, Schouders en Armen.

Seated Calf Raise:
15x80kg
15x100
3x15x110

Decline Crunch
5x25x

Dumbbell Press:
12x20
6x30 drop 6x26 drop 6x22 drop 6x18

Dumbbell Lying Lateral Raise:
5x15x6kg

Cable Bent over Lateral Raise:
15x5kg
3x10x7,5
20x5

Dumbbell Shrug:
12x30kg
12x34
3x8x40

Close Grip Bench Press:
15x40kg
12x50
8x60
2x3x80

Skullcrushers superset Barbell Curl:
15x22,5 / 12x22,5
12x27,5 / 10x27,5
12x27,5 / 10x27,5
12x27,5 / 10x27,5
15x27,5 / 12x27,5

Cable Pushdown superset Incline Dumbbell Curl:
15x20 / 12x12
15x20 / 10x12
15x20 / 8x12
15x20 / 10x10
15x20 / 8x10

Reverse Grip Barbell Curls:
3x8x35kg

 

[Sterling]

Woensdag 1/7, Benen.

Back Squat:
12x60kg
12x80
3x12x100

Deadlift:
3x100kg
3x140
1x170
2xFx182,5
PR proberen te zetten met dit weer was geen strak plan blijkbaar.

Leg Press:
15x100kg
4x15x225

Leg Extensions:
10x100kg drop 10x85 drop 8x70 drop 10x50 drop 15x30

Leg Curl:
15x30kg
2x12x45
12x45 drop 15x30

 

[Sterling]

Donderdag 2/7, Borst en Rug.

Bench Press superset BTN Pullup:
15x60 / 12x
12x70 / 8x
8x80 / 6x
6x85 / 6x
6x85 / 6x

Incline Bench Press superset Cable Row:
15x40 / 15x90
12x50 / 12x90
10x60 / 12x90
10x65 / 12x90
8x70 / 12x90

Dumbbell Flyes superset Dumbbell Row:
12x14 / 12x32
12x14 / 12x32
12x14 / 10x32
12x14 / 8x32
12x14 / 8x32

Dips superset Chinup:
12x / 6x
10x / 6x
8x / 6x

 

[Sterling]

Vrijdag 3/6, Schouders en Armen.

Seated Calf Raise:
12x80kg
12x100
3x10x110

Cable Crunch:
5x15x25kg

Clean and Press:
8x40kg
6x50
6x60
2x70
1x75 PR

Cable Lateral Raise:
4x15x10kg
20x5

Bent over Fly:
5x12x6kg

Smith Machine Shrug:
12x60kg
10x80
8x100
4x120 drop 15x60

Bench Dips:
25x bw
15x bw +20
15x bw +30
12x bw +40
8x bw + 50

Overhead Dumbbell Extensions:
12x26kg
10x30
8x34
6x36 drop 10x20

One Arm Cable Pushdown:
15x10kg
3x15x15
25x10

Barbell Curl:
12x25kg
2x12x35
2x10x35

Concentration Curls:
10x10kg
8x12
6x14

 

[Sterling]

Zaterdag 4/7, benen.

Squat:
15x60kg
12x80
10x100
8x110
6x120
4x130
2x140
10x100

SLDL:
8x70kg
8x80
6x90
2x4x100

Leg Press:
25x100kg
2x15x225
15x225 drop 15x150 drop 15x100

Lying Leg Curls:
3x15x15kg

 

[Sterling]

Maandag 6/7, legs.

One Leg Extension:
3x20x20kg

Back Squat:
15x60kg
12x90
11x100
10x110
9x115
8x120

Leg Press:
15x175kg
12x200
10x225

Lying Leg Curls:
12x15kg
11x20
10x25

Leg Extensions:
12x90kg
10x100
8x110

Standing Calf Raise:
15x130kg
2x15x150

Seated Calf Raise:
5x120 drop 5x100 drop 5x80 drop 5x60

 

[Sterling]

Dinsdag 7/7, pull.

Snatch Grip Deadlift:
15x60kg
12x80
10x100

Snatch Grip Rack Pull:
10x100kg
10x120
8x130
6x140

T-Bar Row:
12x60kg
10x80
8x90

Wide Grip Lat Pulldown:
10x40kg
10x50
8x60

One Arm Dumbbell Row:
10x32kg
10x34
8x36

Bent Over Lateral Raise:
15x6kg
12x8
10x10

Concentration Curls:
10x10kg
8x12
8x12

Dumbbell Incline Curl:
8x14kg
8x12
8x12

Barbell Reverse Curl superset Wrist Roller:
12x35 / 2x2,5
12x35 / 2x2,5

 

[Sterling]

Woensdag 8/7, push.

Bench Press:
12x50kg
10x60
8x70
6x80
4x90
2x100

Dumbbell Incline Press:
10x24kg
8x28
6x30
4x32

Dumbbell Flyes:
12x16kg
10x18
8x20

Dumbbell Pullover:
12x20kg
10x24
8x30

CGBP:
12x40kg
10x50
8x60

Dumbbell One Arm Extension:
12x10kg
10x12
8x14

Cable Pushdown:
12x20kg
10x25
8x30

Cable Lateral Raise:
3x12x10kg

 

[Sterling]

Donderdag 9/7, legs.
Laatste training voor ik op vakantie ga, even knallen dus.

One Legged Leg Extension:
3x20x20kg

Back Squat:
15x60kg
12x90
11x100
10x110
9x115
8x120
Aankomende training alles verhogen met 2,5kg.

Leg Press:
15x175kg
12x200
10x225

Lying Leg Curls:
12x15kg
11x20
10x25

Leg Extensions:
12x90kg
10x100
8x115
Max van de machine, ga denk ik voortaan 15-12-10 doen met deze gewichten, en als dat te makkelijk wordt 20-15-12

Standing Calf Raise:
15x130kg
2x15x150

Seated Calf Raise:
5x130kg drop 5x110 drop 5x90 drop 5x70

 

[Sterling]

Vrijdag 17/7, Pull.

Snatch Grip Deadlift:
15x60kg
12x80
10x100

Snatch Grip Rack Pull:
10x100kg
10x120
8x130
6x140

T-Bar Row:
12x60kg
10x80
8x100

Lat Pulldown:
10x45kg
10x55
8x60

Dumbbell Row:
10x32kg
10x34
8x36

Bent Over Lateral Raise:
15x6kg
12x8
10x10

Concentration Curls:
10x10kg
2x8x12

Incline Curl:
2x8x12kg
8x10

Reverse Curl superset Wrist Roller:
2x12x35kg / 2x2x2,5kg

 

[Sterling]

Zaterdag 18/7, push.

Bench Press:
12x50kg
10x60
8x70
6x80
4x85
2x90

Dumbbell Incline Press:
10x22kg
8x28
6x30
4x32

Dumbbell Flyes:
12x16kg
10x18
8x20

Dumbbell Pullover:
12x22kg
10x26
8x30

CGBP:
12x40kg
10x50
8x60

One Arm Overhead Triceps Extension:
12x10kg
10x12
8x14

Cable Pushdown:
12x20kg
10x25
8x30

Cable Lateral Raise:
3x12x10kg

 

[Sterling]

Maandag 20/7, legs.
Klote training gehad, weekje vakantie heeft me weinig goed gedaan en dus ook veel reps gemist. Was iets te eigenwijs door tóch te willen verhogen op de squat.

One Legged Leg Extension:
3x20x20kg

Back Squat:
15x62,5kg
12x92,5
11x102,5
9x112,5 (doel 10 reps)
5x117,5 (9)
4x122,5 (8)

Leg Press:
20x175kg
15x200
12x225

Lying Leg Curls:
12x15kg
11x20
10x25

Leg Extensions:
15x90kg
12x100
10x115

Standing Calf Raise:
15x130kg
2x15x150

Seated Calf Raise:
5x130 drop 5x110 drop 5x90 drop 5x70

 

[Sterling]

Dinsdag 21/7, pull.

Snatch Grip Deadlift:
15x60kg
12x80
10x100

Snatch Grip Rack Pull:
10x100kg
10x120
8x140
6x160

T-Bar Row:
12x60kg
10x80
8x100

Lat Pulldown:
10x45kg
10x55
7x65

Dumbbell Row:
10x32kg
10x34
8x36

Bent Over Lateral Raise:
15x6kg
12x8
10x10

Concentration Curl:
10x10kg
2x8x12

Dumbbell Incline Curl:
2x8x12kg
6x12

Reverse Curl superset Wrist Roller:
2x12x35kg / 2x2x2,5kg