- Lid sinds
- 9 jun 2009
- Berichten
- 10.796
- Waardering
- 1.465
- Lengte
- 1m78
- Massa
- 80kg
- Vetpercentage
- 9%
Borst-Biceps
warm-up;
15x shoulder discolations
Flat-BP
2x15x50KG
10x75KG
5x5x95KG easy VPR aan reps
Incline-BP
2x6x75KG
5x75KG 1 rep vergeten
7x75KG 1 rep extra ingehaalt
6x75KG
Flat-Flyes (bij incline flyes voelde ik iets trekken in me lats, dan maar flat)
10x16KG
10x22KG
9x26KG
8x26KG
8x22KG ss 10x16KG
Cross-over
15x10KG p.kant
12x15KG
8x17,5KG ss 8x12,5KG ss 12x7,5KG
1 Armed incline Press machine (plate loaded)
extra oefening voor chest
12x20KG
10x30KG
8x30KG
12x20KG
BB-curl
15xbb
12x30KG
10x40KG
8x50KG easy
6x55KG VPR
4x60KG PR (1 cheated all the way)
kort rust genomen
8x50KG
Hammer-curl
10x20KG
10x26KG
10x20KG
10x16KG
Concentration-curl
12x14KG
10x16KG
10x14KG
8x12KG
extra;
Abs
Decline Crunches
2x20x
3x10x
Lying side-crunches
1 set, verkrampte
Vacuum
6 sets +- 15 sec.
warm-up;
15x shoulder discolations
Flat-BP
2x15x50KG
10x75KG
5x5x95KG easy VPR aan reps
Incline-BP
2x6x75KG
5x75KG 1 rep vergeten
7x75KG 1 rep extra ingehaalt
6x75KG
Flat-Flyes (bij incline flyes voelde ik iets trekken in me lats, dan maar flat)
10x16KG
10x22KG
9x26KG
8x26KG
8x22KG ss 10x16KG
Cross-over
15x10KG p.kant
12x15KG
8x17,5KG ss 8x12,5KG ss 12x7,5KG
1 Armed incline Press machine (plate loaded)
extra oefening voor chest
12x20KG
10x30KG
8x30KG
12x20KG
BB-curl
15xbb
12x30KG
10x40KG
8x50KG easy
6x55KG VPR
4x60KG PR (1 cheated all the way)
kort rust genomen
8x50KG
Hammer-curl
10x20KG
10x26KG
10x20KG
10x16KG
Concentration-curl
12x14KG
10x16KG
10x14KG
8x12KG
extra;
Abs
Decline Crunches
2x20x
3x10x
Lying side-crunches
1 set, verkrampte

Vacuum
6 sets +- 15 sec.






