Kurash' Contest Log 2013

[wwe]

Goed droog man, nette bench ook.

 

[Kurash]

Goed droog man, nette bench ook.

Thanks, benchen gaat wel redelijk ondanks mijn lange armen; ben meer een pull-persoon haha

 

[Kurash]

Flat dumbbell chest press: 40*8, 36*11*, 34*10
Kncline flyes: 28*8, 28*8, 28*8
Weighted dips: (BW+20)*8, (BW+10)*10, BW*12
Triceps pushdown: 59*10, 64.5*8
Abs

 

[Kurash]

Squats: 115*6, 105*8, 100*10
Dumbbell Lunges: 2x28*8, 2x28*8, 2x28*8
Extended calve raises: 201,5*10, 201,5*10, 201,5*10, 201,5*10
Dumbbell shoulder press: 2x30*5, 2x26*8, 2x24*11
Lateral raises: 16*10, 16*10 16*10
Barbell shrugs: 80*10, 80*10

Deadlift: 145*6, 130*8, 120*10
Seated leg curls: 77*8, 77*8, 77*8
Weighted chin-ups: (BW+25)*8, (BW+15)*10, BW*12
Seated calve raises: 90*10 +6 +6 +6
Bent over dumbbell row: 40*8, 40*8, 40*8
Biceps curl: 40*8, 40*8

Flat dumbbell chest press: 40*8, 36*9, 34*10
Incline flyes: 28*8, 28*8, 28*8
Weighted dips: (BW+20)*8, (BW+10)*10, BW*12
Triceps pushdown: 59*10, 59*10
Hanging Leg Raises
Planks
Static hold aan chinning bar

 

[michieln]

in

goed droog al!

 

[Kurash]

Squats: 120*5, 105*10, 100*11
Dumbbell lunges: 30*8, 30*8, 30*8
Extended calve raises: 201,5*12, 201,5*12, 201,5*12, 201,5*12
Seated dumbbell overhead press: 2x30*6, 2x26*10, 2x24*12
Lateral raises: 16*10, 16*10, 16*10
Smith shrugs: 80*10, 80*10

 

[Kurash]

Deadlift: 150*4, 130*8, 120*10
Seated Leg Curls: 77*8, 77*7, 77*8
Weighted Chin-Ups: (BW+25)*8, (BW+15)*10, BW*12
Seated Calve Raises: 90*11, +6 +6 +6
Bent Over Dumbbell Row: 40*9, 40*9, 40*9
Biceps Curl: 45*8, 45*8

 

[Kurash]

Flat dumbbell chest press: 40*11, 38*11, 34*9
Incline dumbbell flyes: 28*8, 28*8, 28*8
Weighted dips: (BW+25)*6, (BW+10)*10, BW*13
Skull crushers: 30*8, 30*8
Triceps pushdown: 63,5*9, 63,5*9
Abs

 

[Ano_1988_27]

goed bezig hoor

 

[Anoniem]

Gaan je dumbels niet verder dan 40kg?

 

[Kurash]

goed bezig hoor

Thanks, ben blij vooruit te gaan in de cut

---------- Post toegevoegd 4 July 2013 om 09:49 ----------

Gaan je dumbels niet verder dan 40kg?

Jammer genoeg niet...

 

[Kurash]

Squats: 120*6, 105*10, 100*11
Dumbbell lunges: 30*8, 30*8, 30*8
Extended calve raises: 201,5*13, 201,5*13, 201,5*13
Seated dumbbell overhead press: 30*6, 26*10, 24*12
Lateral raises: 16*10, 16*10, 16*10
Barbell shrugs: 80*10, 80*10

 

[Kurash]

Deadlift : 150*4, 130* 8, 120*10
Seated leg curls:77*8, 77*8, 77*8
Weighted pull-ups : (BW+25)*8, (BW+15)*10, BW* 12
Seated calve raises: 90*11 +6 +6 +6
Bent over dumbbell row: 40*9, 40*9, 40*9
Bjceps curl: 45*8, 45*8

 

[Kurash]

Squat: 125*4, 110*6, 100*12
Dumbbell lunges: 30*8, 30*8,30*10
Extended calve raises: 204*12, 204*12, 204*12, 204*12
Seated overhead dumbbell press: 30*7, 26*11,24*13
Lateral raises: 16*10,16*10
Smith shrugs: 80*11,80*12

 

[Kurash]

15 juni
Deadlift: 140*6, 130*9, 120*11
Sested leg curls: 77*8 77*8 77*8
Weighted Chin-ups: (BW+25)*8, (BW+15)*10, BW*13
Bent over db rows: 40*9, 40*9, 40*9
Biceps curl: 45*8, 45*8

 

[Kurash]

Decline bench press: 100*5,)90*7, 85*10
Incline flyes: 28*9, 28*9, 28*9
Machine flyes: 100*6, 100*6
Weighted dips : (BW+25)*5, (BW+10)*10, BW*13
Skull crushers: 30*9, 30*9
Pushdowns : 63.5*13, 63.5*11

 

[Kurash]

Front squat: 70*6, 70*6, 70*6
Dumbbell lunges: 30*10, 30*10, 30*10
Leg extensions: 113,5*10, 113,5*10, 113,t*10
Extended calve raises : 222,5*11, *11, *11, *11
Dumbbell seated shoulder lress: 30*7, 26*11, 24*10
Cable lateral raises: 13.5*10, 13,5*10
Smith shrugs: 80*10, 80*10

 

[Kurash]

Deadlift: 150*4, 140*4, 125*6
Seated leg curls 77*8, 77*8, 77*8
Weighted Chin-ups : (BW+25)*8, (BW+15)*10, (BW) *14
Seated calve raises: 90*12, +6 +6 +6
Bent over dumbbell row : 40*9, 40*9, 40*9
Biceps curl: 45*8

Ik laat woensdag de foto's voor de contest maken, ben dus al bezig met water en carb depleten. Voel me verrot maar ben redelijk droog aan t worden!

 

[marijnmarkusse]

succes man deze laatste dagen!

 

[Kurash]

succes man deze laatste dagen!

Bedankt man, jij ook!