MuscleMeat

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goeie rep out en stevige assistance gedraaid kerel
 
Haha je begint weer beetje gemotiveerd te raken ondanks je al weer 4tjes hebt:D
 
  • Topic Starter Topic Starter
  • #1.103
goeie rep out en stevige assistance gedraaid kerel
thanks mate!
De trainingen neigen weer wat meer naar bodybuilding dan power. Ik merk dat ik bij het eerste veel minder last heb van kwaaltjes wat het iets aangenamer maakt :o.

Haha je begint weer beetje gemotiveerd te raken ondanks je al weer 4tjes hebt:D
Het begint mooi weer te worden he :p

---------- Post toegevoegd 5 June 2013 om 18:07 ----------

Wave 1 - Work-Out 2 (05/06)

Warm-up
/
Deadlift:
Warm-Up
5 * 60
5 * 70
5 * 80

Work-Sets
5 * 100
5 * 110
5 * 122.5
8 * 110

Assistance:
T-bar row
15 * 58.8
15 * 58.8
15 * 58.8

Lat Pull Down:
15 * 37.5
12 * 37.5
12 * 37.5

Pull ups (assisted):
/

Shrugs:
12 * 100 mixed
12 * 100 mixed
12 * 100 mixed


Duur: 00:58 Hr
(1-5)
Mood: 3
Energy: 3
Strength: 4
 
  • Topic Starter Topic Starter
  • #1.104
Wave 1 - Work-Out 3 (07/06)

Warm-up
/

Bench Press:
Warm-Up
5 * 60
5 * 65
5 * 72.5

Work-Sets
5 * 80
5 * 97.5
4 * 102.5 ==>5de fail
6 * 90

Assistance:
Incline Dumbbell Press
10 * 30
10 * 30
10 * 30

Flyes:
15 * 16
15 * 18
15 * 18

Standing dumbbell curls
10 * 16
10 * 16
10 * 16

Concentration curls
12 * 8
15 * 8
12 * 8


Duur: 01:14 uur
(1-5)
Mood: 4
Energy: 3
Strength: 3
 
  • Topic Starter Topic Starter
  • #1.105
Wave 1 - Work-Out 4 (27/05)

Squat:
8 * 60
8 * 80
8 * 90
8 * 90
8 * 85
8 * 80

Assistance:
Lying Leg Curl
15 * 36
15 * 36
10 * 36

Leg extensions
12 * 40
12 * 40
10 * 40

Standing calf Raises
15 * 85
12 * 85
12 * 85


Duur: 01:00 Hr
(1-5)
Mood: 3
Energy: 3
Strength: 3
 
  • Topic Starter Topic Starter
  • #1.106
Wave 2 - Work-Out 1 (10/06)

Schoulder Press:
Warm-Up
5 * 30
5 * 35
3 * 42.5

Work-Sets
3 * 50
3 * 55
2 * 62.5
6 * 50

Assistence:
Dumbbell schoulder Press:
12 * 24
12 * 24

Upright Row (exl.EZ-bar))
/
(12 * 17.5)


Side Raises:
/
(12 * 8)

Dips:
/
(15 * 15)

Triceps pushdown:
/
(12 * 25)


Duur: 00:24 Hr
(1-5)
Mood: 3
Energy: 2
Strength: 3

Notes:
Luie training
 
  • Topic Starter Topic Starter
  • #1.107
Wave 2 - Work-Out 2 (12/06)

Warm-up
/
Deadlift:
Warm-Up
5 * 60
5 * 70
5 * 80

Work-Sets
3 * 100
3 * 115
3 * 130

Assistance:
T-bar row
15 * 58.8
15 * 58.8
15 * 58.8
15 * 58.8

Lat Pull Down:
15 * 37.5
15 * 37.5
15 * 37.5

Pull ups (assisted):
8 *
8 *

Shrugs:
12 * 100 mixed
12 * 100 mixed
12 * 100 mixed

Duur: 01:07 Hr
(1-5)
Mood: 3
Energy: 3
Strength: 3
 
  • Topic Starter Topic Starter
  • #1.108
Wave 2 - Work-Out 3 (14/06)

Warm-up
/

Bench Press:
Warm-Up
5 * 60
5 * 65
5 * 72.5

Work-Sets
3 * 85
3 * 97.5
2 * 110 ==> 3de zat er niet in
8 * 80

Assistance:
Incline Dumbbell Press
12 * 30
12 * 30
10 * 30

Flyes:
15 * 18
15 * 18
15 * 18

Standing dumbbell curls
10 * 18
-8 * 18
-8 * 18

Concentration curls
15 * 8
15 * 8

Duur: 01:20 uur ==> wat lang getalmd..
(1-5)
Mood: 4
Energy: 3
Strength: 3
 
  • Topic Starter Topic Starter
  • #1.109
Wave 1 - Work-Out 4 (15/06)

Squat:
10 * 60
-8 * 80
-8 * 90
-8 * 90
-6 * 90
-8 * 85

Assistance:
Lying Leg Curl
12 * 36
12 * 36
12 * 36

Leg extensions
12 * 40
12 * 40
12 * 40

Standing calf Raises
15 * 85
13 * 85
12 * 85


Duur: 01:02 Hr
(1-5)
Mood: 3
Energy: 3
Strength: 3

Notes:
Nope, still hate legs
 
  • Topic Starter Topic Starter
  • #1.110
Wave 3 - Work-Out 1 (17/06)

Schoulder Press:
Warm-Up
5 * 30
5 * 35
5 * 42.5

Work-Sets
5 * 52.5
3 * 60
1 * 65
6 * 50

Assistence:
Dumbbell schoulder Press:
12 * 24
12 * 26
12 * 26

Lateral Raises:
12 * 8
12 * 10
10 * 10

Dips:
15 * 15
15 * 15
15 * 15

Triceps pushdown:
12 * 25
12 * 25

Duur: 01:04 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4
 
  • Topic Starter Topic Starter
  • #1.111
Wave 3 - Work-Out 2 (19/06)

Warm-up
/
Deadlift:
Warm-Up
5 * 60
5 * 70
5 * 80

Work-Sets
5 * 110
3 * 122.5
2 * 137.5
8 * 100

Assistance:
T-bar row
15 * 58.8
15 * 58.8
15 * 58.8
15 * 58.8

Lat Pull Down:
15 * 37.5
15 * 37.5
15 * 37.5

Pull ups (assisted):
8 *
8 *

Shrugs:
15 * 100 mixed
15 * 100 mixed

Duur: 01:20 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4
 
  • Topic Starter Topic Starter
  • #1.112
Wave 3 - Work-Out 3 (20/06)

Warm-up
/

Bench Press:
Warm-Up
5 * 60
5 * 65
5 * 72.5

Work-Sets
5 * 90
3 * 102.5
1 * 115 ==> zat niet meer in
8 * 90

Assistance:
Incline Dumbbell Press
12 * 30
10 * 30
10 * 30

Flyes:
12 * 18
12 * 20
15 * 20

Standing dumbbell curls
8 * 20
7 * 20
8 * 18

Concentration curls
-8 * 10
10 * 10
-8 * 10

Duur: 01:12 uur
(1-5)
Mood: 4
Energy: 4
Strength: 4
 
Goed bezig de laatste tijd weer man!
Merk je nu weer beetje vooruitgang fysiek gezien?
 
wanneer is het tijd om te bulken
 
  • Topic Starter Topic Starter
  • #1.116
  • Topic Starter Topic Starter
  • #1.117
Wave 1 - Work-Out 2 (28/06)

Deadlift:
Warm-Up
5 * 60
5 * 72.5
5 * 85

Work-Sets
5 * 100
5 * 110
5 * 122.5

Assistance:
T-bar row
15 * 58.8
15 * 58.8
15 * 58.8
15 * 58.8

Lat Pull Down:
15 * 37.5
15 * 37.5
15 * 37.5

Pull ups (assisted):
10 *
10 *

Shrugs:
15 * 100 mixed
15 * 100 mixed

Duur: 01:05 Hr
(1-5)
Mood: 4
Energy: 4
Strength: 4
 
  • Topic Starter Topic Starter
  • #1.118
Wave 1 - Work-Out 3 (29/06)

Warm-up
/

Bench Press:
Warm-Up
5 * 60
5 * 65
5 * 75

Work-Sets
5 * 80
5 * 92.5
5 * 102.5
8 * 80

Assistance:
Incline Dumbbell Press
10 * 30
10 * 30
-8 * 30

Flyes:
10 * 20
10 * 20
10 * 20

Standing dumbbell curls
8 * 20
8 * 20
7 * 20

Preacher curls
10 * 10
10 * 10
10 * 10

Duur: 01:10 uur
(1-5)
Mood: 4
Energy: 4
Strength: 4
 
  • Topic Starter Topic Starter
  • #1.119
Wave 2 - Work-Out 1 (1/7)
Schoulder Press:
Warm-Up
5 * 30
5 * 35
3 * 42.5

Work-Sets
3 * 50
3 * 55
3 * 62.5
6 * 50

Assistence:
Dumbbell schoulder Press:
10 * 26
12 * 26
12 * 26

Upright Row (exl.EZ-bar))
12 * 17.5
12 * 17.5
12 * 17.5

Side Raises:
12 * 10
10 * 10
10 * 10

Dips:------------superset----------Triceps pushdown
15 * 15 --------------------------------10 * 25
15 * 15 --------------------------------10 * 25
15 * 15 --------------------------------10 * 25

Duur: 01:16 Hr (1-5)
Mood: 3
Energy: 4
Strength: 4
 
mooie trainingen man!
 
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