Koef's log - FB

[koef]

IS geen zin voor een SMTK training?

Niet direct nee


di 29 okt
---------


ab wheel

3 sets

band ham curls

3 sets

fat db concentration curl

1 set 12kg
2 sets 14.5kg

band pullaparts

3 sets

 

[koef]

wo 30 okt
---------


squat, belt

warmup
6x140


pushpress

warmup
3x90
3x92.5
3x95


deadlift

warmup
5x100
5x120
3x135
3x135


db flies

3 sets 18kg

 

[koef]

Ma 31 okt
_________


kb rows wide

2 sets 24kg

ab wheel

2 sets

band ham curls

3 sets

side planks

1 set bw
2 sets bw+5

 

[koef]

vr 1 nov
--------


squat paused

warmup
1x100
2x1x100+20kg chains
2x1x110+20kg chains
2x1x115+20kg chains
1x120+20kg chains
1x122.5+20kg chains


dips

warmup
12x bw+30
11x bw+35
11x bw+35
12x bw+30


TRX rows

x bw wide
12x bw+15
10x bw+20
10x bw+20

 

[koef]

za 2 nov
--------


fat db concentration curl

3 sets 14.5kg

band pullaparts

3 sets

ab wheel

3 sets

band ham curls

3 sets

 

[koef]

ma 4 nov
--------


squat, belt

warmup
2x140
2x145
1x150
2x142.5
2x142.5


strict press paused

warmup
5x72.5
4x75
4x75


chinups

warmup
5x bw+25
5x bw+30
4x bw+35

 

[koef]

di 5 nov
-------


fat db concentration curls

3 sets 14.5kg

ab wheel

3 sets

bent over raises

3 sets 10kg

band ham curls

3 sets

---------- Toegevoegd 7 November 2013 om 00:19 ---------- De post hierboven werd geplaatst 6 November 2013 om 15:32 ----------

wo 6 nov
--------


squat, belt

warmup
7x140


pushpress

warmup
2x97.5
3x2x100, belt


deadlift

warmup
5x100
5x130
5x130


db flies

3 sets 20kg

 

[koef]

do 7 nov
-------


wide kb rows

3 sets 24kg

side planks

3 sets L en R bw+5

band ham curls

3 sets

ab wheel

3 sets

 

[koef]

vr 8 nov
--------


squat paused

warmup
3x100
3x100+20kg chains
3x110+20kg chains
2x3x112.5+20kg chains


dips

warmup
14x bw+30 PR?
14x bw+30
11x bw+35
10x bw+35


TRX rows

12x bw wide
12x bw+15
10x bw+20
10x bw+20


axle curls

1 set 37kg
1 set 42kg
1 set 47kg


lying db extensions

3 sets 16kg

 

[koef]

wo 13 nov
---------


squat belt

warmup
5x130
5x132.5
5x132.5
5x130


strict press paused

warmup
4x75
3x77.5 4f
6x70


wide pullups

warmup
5x bw+20
4x bw+25
4x bw+25


rear delt cable

2 sets

 

[koef]

do 14 nov
---------

ab wheel

4 sets

fat db concentration curls

4 sets 17kg

band ham curls

4 sets

gripwerk 24kg kb

 

[koef]

vr 15 nov
---------


squat belt

warmup
8x140

Goed.


pushpress

warmup
5x90
5x92.5
5x95
5x92.5


deadlift

warmup
5x100
3x120
3x130
3x140


db flies

4 sets 20kg

band pullaparts

100 reps

 

[koef]

ma 18 nov
---------


squat paused

warmup
2x100
2x100 +20kg chains
2x110 +20kg chains
2x112.5 +20kg chains
2x115 +20kg chains
2x117.5 +20kg chains
2x120 +20kg chains


dips

warmup
14x bw+30
12x bw+35
10x bw+35
10x bw+35


TRX rows

14x bw wide
13x bw+20
10x bw+25
10x bw+25

 

[koef]

wo 20 nov
---------


squat belt

warmup
3x135
3x140
3x140
3x140
3x140


strict press paused

warmup
4x75
1x77.5
5x72.5

Pff zwaar


pullups

warmup
5x bw+25
4x bw+30
4x bw+30

 

[koef]

do 21 nov
--------


ab wheel

3 sets

fat db concentration curls

3 sets 17kg

band pullaparts

3 sets

band ham curls

3 sets

 

[koef]

vr 22 nov
---------


squat, belt

warmup
9x140


pushpress

warmup
3x95
3x97.5
3x97.5
3x97.5


deadlift

warmup
5x100
5x120
5x120
5x120


db flies

3 sets 21kg

 

[koef]

ma 25 nov
---------


squat paused

warmup
1x100
2x1x100 +20kg chains
1x110 +20kg chains
1x115 +20kg chains
2x1x120 +20kg chains
2x1x122.5 +20kg chains


dips

warmup
10x bw+40
10x bw+40
11x bw+35
11x bw+35


fatman pullups

14x bw wide
9x bw+25
9x bw+25
9x bw+25

 

[koef]

di 26 nov
---------


fat db concentration curl

3 sets 17kg

ab wheel

3 sets

band pullaparts

3 sets

band ham curls

3 sets

 

[koef]

wo 27 nov
---------


squat belt

warmup
2x140
2x145
3x2x147.5


strict press paused

warmup
3x77.5
5x75
4x75


chinups

warmup
4x bw+35
4x bw+35
4x bw+35

 

[koef]

vr 29 nov
---------


squat belt

warmup
9x140

Good, volgende week 10x140


pushpress

warmup
2x97.5
2x100 belt
2x2x102.5 belt


deadlift eerste 3 reps halting

warmup
5x120
5x120
5x120


db flies

3 sets 21kg


later


band ham curls

3 sets

band pullaparts

3 sets

ab wheel

3 sets

fat db concentration curls

3 sets 17kg