Kidmonster's > dan log.

[kidmonster]

Toch nog eens proberen een log te maken. Ben nu tijd bezig bij te houden wat ik doe tijdens de KT en hoeveel kilo etc. Meestal kijk ik alleen naar de grote lijnen.

Ik ga hier posten hoe mijn training in elkaar zit zodat ik dit kan gebruiken om over een bepaalde tijd een stijgende lijn te moeten zien. Ook ga ik proberen een schema minimaal 8 weken te volgen. Begin is volgende week a.s. 30 september, eind zal zijn 23 november als ik het goed heb gezien.
Rest volgt.

Klik om meer te lezen...

 

[kidmonster]

Routine die ik wil gaan volgen: PHAT Routine van Layne Norton
http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest

---------- Post toegevoegd 26 September 2013 om 12:33 ----------

Nu heb ik over een aantal dingen zo wel mijn twijfels, al het dikgedrukte is wat mij persoonlijk het beste/beter lijkt om te doen. (Hack squat en lying leg curl kunnen niet gedaan worden doordat dit er niet is in de gym)
Verder twijfel ik of ik de herhalingen 6-10 niet beter kan vervangen door 6-8, klein verschil maar lijkt me geschikter.

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rowsBOR
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell pressesBP
3 sets of 3-5 reps
Assistance pressing movement: Weighted dipsinc BP
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder pressesMP
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack SquatsLeg press
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curlsseated leg curl
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

 

[kidmonster]

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rowsBOR
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chinsnormale chin up
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable rowT-Row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squat(smith) Fsquat
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curlsseated
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls?
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest pressgeen hammer strength?
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyeszonder cable?
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curlssupinatie curl?
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

 

[kidmonster]

Start maandag 30 september.

Pendlay row
3x5x70

pull up
10xbw
8xbw

rack chinns
9xbw
7xbw

bench press
3x5x70

inc bench press
2x10x50

db shoulder press
3x10x20

bb curl
2x10x20
1x6x20

skullcrushers
2x10x12.5
1x8x12.5

Redelijke workout, gewicht mag hoger volgende keer bij een aantal onderdelen. Verder niet de beste training, was aanwezig van 6 tot 7 echt de drukste tijd daardoor de helft niet op volgorde kunnen doen wat wel storend is.

 

[kidmonster]

Dinsdag 1 oktober LB Power

Squat
5x90
5x100
3x100

Leg press
2x10x140

leg extension
2x10x60

sldl
2x8x70
6x85

seated leg curl
10x50
8x59

standing calv press
3x10x59

Redelijke training, gewicht kan net als vorige training bij grootste gedeelte wat omhoog.