Lorre's Logboek

[Robocop89]

Laatste tijd wat minder regelmatig aan het trainen.
Mezelf even een schop onder de kont geven .


Gisteren
30 minuutjes hardlopen.
Gem hartslag 157
Max hartslag 169



Wave 3 - Work-Out 4 (29/03)

Warm-up
15 min @ hometrainer

Squat:
Warm-Up
5 * 60
5 * 65
3 * 70

Work-Sets
5 * 85
3 * 97.5
3 * 107.5

Assistance
Pendlay Rows (90°)
10 * 45
10 * 45
10 * 45

Dumbbell Row:
8 * 30


Duur: 00:47 Hr
(1-5)
Mood: 3
Strength: 3
Energy: 3


Cardio:
?? min @ hometrainer

AVG 99
MAX 138

 

[Robocop89]

Wave 1 - Work-Out 1 (30/03)

10 min warm-up @ hometrainer

Schoulder Press:
Warm-Up
5 * 30
5 * 35
3 * 40

Work-Sets
5 * 42.5
5 * 50
5 * 57.5

Assistence:
Incl. Dumbbell Press:
10 * 30
10 * 30
10 * 30
10 * 30

Dumbbell Row:
10 * 30
10 * 30
10 * 30

Dips:
10 * 10
10 * 10
10 * 10

Duur: 01:10 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4

 

[Robocop89]

Wave 1 - Work-Out 2 (01/04)

Warm-up
/

Deadlift:
Warm-Up
5 * 60
5 * 70
3 * 85

Work-Sets
5 * 100
5 * 110
6 * 120

Assistance:
Squat:
10 * 70
10 * 70
10 * 70
10 * 70

Calf Raises:
15 * 70
13 * 70
11 * 70

Chin ups (assisted):
8 * bw
8 * bw

Duur: 00:59 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4

 

[Robke78]

en dat op Paasmaandag?

 

[Robocop89]

en dat op Paasmaandag?

Klik om te verkleinen...

Nu zal ik de hemel wel niet in mogen

 

[Robocop89]

Wave 1 - Work-Out 3 (02/04)

Warm-up
10 min @ hometrainer

Bench Press:
Warm-Up
5 * 60
5 * 65
3 * 70

Work-Sets
5 * 77.5
5 * 90
2 * 102.5 ==>fail gevolg van 3x achter elkaar te trainen??
5 * 90

Assistance:
Dumbbell Schoulder Press:
10 * 24
10 * 24
10 * 24
10 * 24

Incline Flyes:
10 * 22
10 * 20

Standing dumbbell curls
12 * 14
10 * 14

Concentration curls
/

Duur: 01:07 uur
(1-5)
Mood: 4
Energy: 4
Strength: 3

 

[Robocop89]

Wave 2 - Work-Out 1 (08/04)

Schoulder Press:
Warm-Up
5 * 30
5 * 35
3 * 40

Work-Sets
3 * 45
3 * 52.5
3 * 60

Assistence:
Incl. Dumbbell Press:
10 * 30
10 * 30
-8 * 30
10 * 30

Dumbbell Row:
-8 * 30
-8 * 30

Dips:
10 * 10
10 * 10
10 * 10

Duur: 00:59 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4
____________

 

[Robke78]

2 setjes rows maar?

 

[Robocop89]

2 setjes rows maar?

Klik om te verkleinen...

Nja was 's morgens en ik moest gaan werken. Moest dus voort maken

Heden ga ik trouwens met de fiets werken

 

[Robocop89]

Wave 2 - Work-Out 2 (10/04)

Warm-up
/

Deadlift:
Warm-Up
5 * 60
5 * 70
3 * 85

Work-Sets
3 * 100
3 * 112.5
4 * 125

Assistance:
Squat:
10 * 70
10 * 70
10 * 70
-8 * 70

Chin ups (assisted):
8 * bw
8 * bw
8 * bw

Calf Raises:
11 * 80
10 * 80
10 * 70

Duur: 01:07 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 3

 

[Robocop89]

Wave 2 - Work-Out 3 (12/04)

Warm-up
10 min @ hometrainer

Bench Press:
Warm-Up
5 * 60
5 * 65
3 * 70

Work-Sets
3 * 82.5
3 * 92.5
5 * 105

Assistance:
Dumbbell Schoulder Press:
10 * 24
10 * 24
10 * 24
10 * 24

Incline Flyes:
10 * 22
10 * 22
10 * 22

Standing dumbbell curls
12 * 14
10 * 14
10 * 14

Concentration curls
15 * 10

Duur: 00:58 uur
(1-5)
Mood: 4
Energy: 4
Strength: 4

 

[Robocop89]

Wave 3 - Work-Out 1 (15/04)

Schoulder Press:
Warm-Up
5 * 30
5 * 35
3 * 40

Work-Sets
5 * 50
3 * 55
2 * 62.5

Assistence:
Incl. Dumbbell Press:
12 * 30
12 * 30
10 * 30
10 * 30
10 * 30

Dumbbell Row (L&):
10 * 30
10 * 30
10 * 30

Dips:
12 * 10
10 * 15
10 * 15

Triceps pushdown:
10 * 20
12 * 20
12 * 20


Duur: 01:079 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4

 

[Robke78]

waarom die 12 reppers bij je incl DB press?

 

[Robocop89]

waarom die 12 reppers bij je incl DB press?

Klik om te verkleinen...

Omdat het kan
En omdat mijn DB's maar tot 30 gaan

 

[Robocop89]

Wave 3 - Work-Out 2 (16/04)

Warm-up
/
Deadlift:
Warm-Up
5 * 60
5 * 70
3 * 85

Work-Sets
5 * 105
3 * 120
3 * 132.5

Assistance:
Squat:
10 * 70
10 * 70
-8 * 70
-8 * 70

Chin ups (assisted):
8 * bw
8 * bw
8 * bw

Calf Raises:
12 * 80
12 * 80
12 * 70

Duur: 01:04 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 3

 

[Robocop89]

Wave 3 - Work-Out 3 (18/04)

Warm-up
/

Bench Press:
Warm-Up
5 * 60
5 * 65
3 * 70

Work-Sets
5 * 87.5
3 * 100
1 * 112.5 ==> close one

Assistance:
Dumbbell Schoulder Press:
10 * 24
10 * 24
10 * 24
10 * 24

Incline Flyes:
10 * 22
10 * 22
10 * 22

Standing dumbbell curls
15 * 14
11 * 14
10 * 14

Concentration curls
/

Duur: 1:03 uur
(1-5)
Mood: 4
Energy: 4
Strength: 4

 

[Robke78]

PR op je BP?

 

[Robocop89]

PR op je BP?

Klik om te verkleinen...

Nope ligt op 2*112.5.

Me niet onderschatten he

 

[Robocop89]

Wave 1 - Work-Out 1 (21/04)

Schoulder Press:
Warm-Up
5 * 30
5 * 35
3 * 40

Work-Sets
5 * 45
5 * 50
5 * 57.5

Assistence:
Incl. Dumbbell Press:
10 * 30
10 * 30
10 * 30
10 * 30
10 * 30

Dumbbell Row (L&R):
10 * 30
10 * 30
10 * 30

Dips:
15 * 15
12 * 15
12 * 15

Triceps pushdown:
15 * 20
12 * 20
10 * 20


Duur: 01:13 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4

 

[Robocop89]

Wave 1 - Work-Out 2 (22/04)

Warm-up
/
Deadlift:
Warm-Up
5 * 60
5 * 70
3 * 85

Work-Sets
5 * 100
5 * 107.5
5 * 120

Assistance:
Squat:
10 * 70
10 * 70
-8 * 70
-8 * 70

Chin ups (assisted):
10 * bw
10 * bw
10 * bw

Calf Raises:
12 * 80
12 * 80
12 * 80

Duur: 01:03 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4