Lorre's Logboek

[Robke78]

goeie rep out en stevige assistance gedraaid kerel

 

[Nesselaarr]

Haha je begint weer beetje gemotiveerd te raken ondanks je al weer 4tjes hebt

 

[Robocop89]

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 .

Haha je begint weer beetje gemotiveerd te raken ondanks je al weer 4tjes hebt

Het begint mooi weer te worden he

---------- 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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Nesselaarr]

Goed bezig de laatste tijd weer man!
Merk je nu weer beetje vooruitgang fysiek gezien?

 

[Robocop89]

Goed bezig de laatste tijd weer man!
Merk je nu weer beetje vooruitgang fysiek gezien?

Bwa niet speciaal eigenlijk

 

[diaephi]

wanneer is het tijd om te bulken

 

[Robocop89]

wanneer is het tijd om te bulken

Na de zomer?
Spijtig dat die niet wilt beginnen

---------- Post toegevoegd 28 June 2013 om 11:55 ----------

Hmm zijn paar trainingen verdwenen uit het logje.
Vandaag Deadlift

 

[Robocop89]

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

 

[Robocop89]

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

 

[Robocop89]

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

 

[Nesselaarr]

mooie trainingen man!