marcel's poging tot log

[marcelisgroot]

Squat
5x50
5x70
5x100
3x120
3x150
3x3x170

Frontsquat
4x8 70kilo

Leg press lineair
3x12

Superset leg curling + leg extensions
5x10

Lunges
10x20
10x40
10x60

 

[marcelisgroot]

Deathlift
5*50
5*70
5*100
3*120
3*150
3*170
1*190
1*210
3*1*220

Lat pulldown
5*10

Leg curling
4x15

Reverse lat pulldown smal
4*10

Shrugs
4*10

Beetje biceps

Xje

 

[marcelisgroot]

24 december

bank
5x50
5x80
3x100
3x120
1x130
1x140
1x150
1x160 (2e negatief)
3x5x110

zittend schouder drukken kooi (weights only)
3x30
3x60
3x90
3x3x110

decline benchpress 70 kilo
4x10

frontraise shoulder
4x12

triceps smal banken
4x8

touwtje
4x8

frenchpress
4x8


27 DECEMBER

pulldown
4x15

seated
5x10

dumbbell row
4x12

reverse deltoid
4x12

shrugs
5x10

28 DECEMBER

MP
5x20
5x40
5x60
3x80
3x100
3x120

bank
5x40
5x60
5x80
5x100

mts chest press
4x12

shoulder press front smal
4x10

shoulder saide raises
3x15

triceps reverse puldown
5x10

 

[marcelisgroot]

bankdrukken

2x8x60
5x80
5x100
5x3x120

schouderdrukken kooi
5x5 100 kilo

shrugs
4x12

french press
3x15

touwtje
100 herhalingen

superset 4x :
smal bank 10x
fleyes 10x


ANDERE DAG :

deathlift (net onder de knie)
12x40
8x70
5x100
3x130
3x160
3x190
3x210
3x3x230

pulldown
5x5

tbar row
3x8

rowing machine
3x8

crocks row
3x8

zooitje biceps goed doorbloed !!!

 

[marcelisgroot]

deathlift 60k
3x5

boom 75
5x5

wheelflip
3x6

bank
3x15

shoulder saide frais
5x10

---------- Post toegevoegd Fri 11 Jan 2013 om 00:00 ----------

andere dag
leg extensions
6x15

leg press 45%
6x10

leg curl
5x10

kuiten
5x10

hip abductor
5x12

hip adductor
5x12

---------- Post toegevoegd Fri 11 Jan 2013 om 00:02 ----------

8 jan

mp
5x40
5x60
3x80
3x100
1x110
1x120
1x130
1x140 (fail op 80%)
3x130
5x110

deathlift 10cm
3x60
3x110
3x160
3x210

row/rear deltoid
4x15

lat pulldown
4x12

clean and jurk 60k
3x5

face pull
4x15

15m cardio 65%

---------- Post toegevoegd Fri 11 Jan 2013 om 00:04 ----------

9jan

bank
5x40
5x60
3x80
3x100
3x120
3x140
3x5x100

french press
5x10

pectorial fly
5x10

cable fley low
4x12

smal bank triceps
3x10

push down triceps
4x12 + 2x8 dippen BW

biceps curls
5x10

 

[marcelisgroot]

Nieuwe log zie handtekening