Fitness Seller

Koef's log - FB (4 bezoekers)

Bezoekers in dit topic

vr 19 april
-----------


front squat

warmup
2x110
2x115
2x2x120 belt
2x115


deadstop romanian deadlift straps

warmup
4x135
3x145
4x135


shrugs

3 sets 135kg

axle curls

3 sets 47kg

abs

5 sets
 
zo 20 april
-----------


paused cg bench

warmup
2x96
4x2x100


incline (2) bench

warmup
3x8x70

Deze grip + helling lekker chest gevoeltje.


cable rows

4 sets


ham curls

7 sets tusendoor
 
di 22 april
-----------


squat

warmup
5x120
2x5x125


box squat flat shoe

4-5x7x60 zoiets


ham curls

4 sets

abs

4 sets
 
do 24 april
-----------


seated pin press

warmup
4x70
5x4x72.5

wide pullups

warmup
6x4x bw+20


db incline (1) flies

5 sets 18kg

bent over raises

5 sets 10kg


db preacher curls

3 sets 16kg
1 set 12kg

skulcrushers

3 sets 40kg
1 set 35kg
 
Laatst bewerkt:
za 26 april
---------


paused front squat

warmup
4x100
2x4x105
4x102.5


hip thrust

4x8x100


shrugs + grip

3 sets 120kg

abs

3 sets

ham curls

3 sets
 
di 29 april
-----------

paused bench

warmup
4x95
2x4x93.5
2x4x91

axle joe row

9x82
7x87
6x92
5x92
8x82


incline (2) cg bench

warmup
3x9x70

wide cable row

3 sets
 
do 1 mei
--------


squat low bar

warmup
3x100
3x110
3x120
3x130
3x137.5 belt


deficit deadlift

warmup
3x120
6x135


hip thrust

2 sets 120kg


abs

3 sets

ham curls

3 sets
 
za 3 mei
--------


seated pin press

warmup
3x3x75
5x75 3 standjes hoger, op neushoogte

hammer chins

warmup
3x3xbw+30
6x bw+20


incline (1) db flies

3 sets 18kg

bent over raises

3 sets 10kg


db preacher curl

3 sets 16kg

skullcrushers

3 sets 40kg
 
ma 5 mei
--------


paused front squat

warmup
3x3x110


hip thrust

x100
x110
x120
x130


shrugs/grip

3 sets 130kg

abs

3 sets

ham curls

3 sets
 
di 6 mei
--------


paused bench

warmup
3x96
3x3x97.5


axle joe row

warmup
7x87
6x92
2x5x92


incline (2) cg bench

warmup
10x72.5
2x9x75

wide cable rows

3 sets
 
do 8 mei
--------


squat

warmup
5x120
5x132.5
4x137.5 belt


platform deadlift

warmup
3x120
5x140


ham curls

3 sets

abs

3 sets
 
za 10 mei
--------


seated pin press

warmup
2x77.5
2x80
2x82.5
1x85
4x80 3 pins hoger, neushoogte

hammer chins

warmup
4x2x bw+35
1x bw+40


incine (1) db flies

4 sets 18kg

bent over raises

1 set 10kg
3 sets 12kg


db preacher curl

4 sets 16kg

skullcrushers

3 sets 40kg
1 set 35kg



ma 12 mei
---------


paused front squat

warmup
2x112.5
2x2x115
2x112.5


hip thrusts

1 set 100kg
1 set 130kg
2 sets 135kg


shrugs/grip

4 sets 130kg

band ham curls

4 sets

abs

3 sets
 
Niet gepost, wel getraind.


do 22 mei
---------


front squat

warmup
4x105
4x107.5
2x4x108.5


hip thrusts

1 set 120kg
1 set 130kg
2 sets 135kg
 
Back
Naar boven