marrr1's log 2014

[marrr1]

25/06
Leg Press ivm squat bezet
1 X 8 X leeg
2 X 5 X 93 KG
1 X 5 X 113 KG

Squat
1 X 5 X 20 KG
1 X 3 X 40 KG
1 X 3 X 50 KG
1 X 3 X 70 KG
1 X 3 X 90 KG

3 X 5 X 100 KG

Bench Press (in machine iets ding)
1 X 5 X 20 KG
1 X 5 X 40 KG
1 X 5 X 60 KG
2 X 5 X 80 KG
1 X 5 X 100 KG

Bench (normaal)
1 X 5 X 20 KG
1 X 5 X 40 KG
3 X 5 X 65 KG

Row
1 X 5 X 40 KG
5 X 5 X 60 KG

Vrijdag 27/06
Squat
2 X 5 X 20 KG
1 X 3 X 50 KG
1 X 3 X 70 KG
1 X 3 X 90 KG

3 X 5 X 110 KG

Overhead PRess
2 X 5 X 20 KG
1 X 3 X 30 KG
1 X 3 X 40 KG
1 X 3 X 50 KG

5 X 5 X 60 KG - Nice, eindelijk eens gehaald!

Deadlift
1 X 5 X 70 KG
1 X 5 X 110 KG
1 X 5 X 130 KG
1 X 3 X 150 KG - Zonder straps

Zondag 29/06
Squat
1 X 3 X 50 KG
1 X 3 X 60 KG
1 X 3 X 80 KG
1 X 3 X 95 KG
1 X 3 X 105 KG

3 X 5 X 112,5 KG - nice.

Bench
1 X 5 X 20 KG
1 X 5 X 30 KG
1 X 5 X 50 KG
1 X 5 X 70 KG

5 X 5 X 80 KG - Zeer nice.

Row
1 X 5 X 50 KG

5 X 5 X 62,5 KG

01-07

Squat
2 X 5 X 20 KG
1 X 3 X 40 KG
1 X 3 X 60 KG
1 X 3 X 80 KG
1 X 3 X 100 KG

3 X 5 X 115 KG - Nice wel met moeite.

Press
2 X 5 X 20 KG
1 X 3 X 30 KG
1 X 3 X 40 KG
1 X 3 X 50 KG

5 X 3 X 65 KG

Deadlift
1 X 5 X 80 KG
1 X 5 X 110 KG
1 X 5 X 140 KG

1 X 3 X 160 KG - zwak moet beter.

 

[diaephi]

goad

 

[marrr1]

gisteren 27-10 begonnen met Wendler 5-3-1 samen met JoeyC

Tijd lang zonder enige structuur en motivatie getraind dus heb op me 'maxes' laag ingezet

Squat: 1 REP x 105 kg
Bench Press: 1 REP x 85 KG
Deadlift: 1 REP x 150 KG
Shoulder Press: 1 REP x 70 KG

27-10-2014
Cycle 1 - Week 1

Squat
1 X 5 X 60 KG
1 X 5 X 70 KG
1 X 5 X 80 KG

Deadlift
5 X 10 X 70 KG

Ab Crunches - machine
3 X 10

28-10-2014
Cycle 1 - Week 1

Bench Press
1 X 5 X 50 KG
1 X 5 X 55 KG
1 X 5 X 65 KG

Military Press
5 X 10 X 30 KG

Face Pulls
3 X 10 X 30 KG

Pendlay Rows
3 X 10 X 30 KG

 

[JoeyC]

oke oke

 

[diaephi]

Hiephoi wendtler

 

[JoeyC]

waarom dinsdag geen tricep pulldowns btw

 

[marrr1]

28-10-2014
Cycle 1 - Week 1

Training 3
Deadlift
1 X 5 X 90
1 X 5 X 100
1 X 5 X 115

Squat
5 X 10 X 45

31-10-2014
Cycle 1 - Week 1

Training 4
Military Press
1 X 5 X 40
1 X 5 X 45
1 X 8 X 55

Bench Press
5 X 10 X 30

Chin Ups
3 X 5 X BW

Tricep pulldown
3 X 10 X 20

EZ stang curls lol
3 X 10 X 10

 

[marrr1]

03-11-2014
Cycle 1 - Week 2

Squat
1 X 3 X 65 KG
1 X 3 X 75 KG
1 X 12 X 85 KG

Deadlift
5 X 10 X 75 KG

Ab Crunches - machine
3 X 10 X 35 KG

 

[diaephi]

goad mar1

 

[JoeyC]

easy

 

[marrr1]

28-10-2014
Cycle 1 - Week 2

Training 2

Bench Press
1 X 3 X 55 KG
1 X 3 X 60 KG
1 X 10 X 70 KG

Military Press
5 X 10 X 30 KG

Pendlay Rows
3 X 10 X 40 KG

Face Pulls
2 X 1 10 X 20 KG
1 X 10 X 25 KG

Volgende keer maar 3x10x25.

Triceps pushdown
3 X 10 X 25 KG

 

[marrr1]

Cycle 1 - Week 2

Training 3
Deadlift
1 X 3 X 95
1 X 3 X 110
1 X 10 X 120

Squat
5 X 10 X 45

Ab Crunch
3 X 10 X 20

 

[marrr1]

08-11-2014
Cycle 1 - Week 1

Training 4
Military Press
1 X 3 X 45
1 X 3 X 50
1 X 9 X 55

Bench Press
5 X 10 X 40

Chin Ups
3 X 5 X BW

EZ stang curls
3 X 10 X 10 kg
1 X 10 X 10 kg

2 X 10 X 5 kg - andere grip gepakt deze keren

 

[marrr1]

03-11-2014
Cycle 1 - Week 3

Squat
1 X 5 X 70 KG
1 X 3 X 80 KG
1 X 8 X 90 KG

matig

Deadlift
5 X 10 X 70 KG

Volgende cycli meer.

Ab Crunches - machinerte
3 X 10 X 30 KG

 

[JoeyC]

week 3 chef, niet 2

 

[marrr1]

Cycle 1 - Week 3

Training 2

Bench Press
1 X 5 X 55 KG
1 X 3 X 65 KG
1 X 8 X 75 KG

Military Press
5 X 10 X 30 KG

Pendlay Rows
3 X 10 X 40 KG

Face Pulls
3 X 10 X 25 KG

Triceps pushdown
3 X 10 X 25 KG
&
2 X 10 X 25 KG andere grip

 

[marrr1]

Cycle 1 - Week 3

Training 3
Deadlift
1 X 5 X 100
1 X 3 X 115
1 X 8 X 130

Squat
5 X 10 X 45

Ab Crunch
3 X 10 X 35

 

[marrr1]

15-11-2014
Cycle 1 - Week 3

Training 4
Military Press
Rek bezet, volgende week sets pakken ipv deload.

Bench Press
5 X 10 X 40

Chin Ups
3 X 5 X BW

EZ stang curls
3 X 10 X 10 kg

3 X 8 X 5 kg - andere grip gepakt deze keren

 

[JoeyC]

kutleven man, altijd bezet

 

[marrr1]

de leef