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Gaat netjes dat afvallen. procent of 15 nu qua bf ?
 
Deadlift

1x 120/130/140/150/160/170/180/190/200
Straps vanaf 190, belt bij 200
3 x 1 x 170 weer strapless en beltless
3 x 1 x 160
3 x 1 x 150
3 x 1 x 140
3 x 1 x 130
3 x 1 x 120

Standing abs

8 x 20 x medium

200kg

3de backoff set 170kg

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Ah dat zijn je standing flyes! Die pak je volgens mij redelijk vaak, nog een speciale reden?
 
Speaking of doing it wrong, it seems like lot of us are doing it wrong when it comes to abs. As I mentioned, Zabo never lost a “Best Abs” award. Interestingly, his ab routine was developed out of necessity- when doctors told him only surgery would repair a hernia, he said fuck that and just started training abs like his life depended on it. Perhaps his life didn’t but his guts seemed to depend on it if he didn’t want his insides outside his body.

“I knew that it would be wise for me to “make haste slowly” so my first ab routine consisted of just two exercises: Situps and Leg Raises. Although I could only manage a few reps that first training day, I soon had worked up to the point where 500 Situps and 500 Leg Raises were just warmups for my more advanced training routines every day.”

https://plagueofstrength.com/zabo-koszewski-would-like-to-remind-you/
 
Ah dat zijn je standing flyes! Die pak je volgens mij redelijk vaak, nog een speciale reden?
10 jaar chest (en abs) verwaarlozing dat ik nu probeer in te halen :o
 
Hoe sterk ben je eigenlijk op de bench, piraat?
 
Crunches voeten op swiss ball

3 x 100 x bw
20 x 10 x bw

Seated leg raise

5 x 30 x bw
17 x 20 x bw

Speed deadlift

2x 50/60/70/80/90/100/110
1x 120/130/135/130/140/145/150/155
145/135/130/125/120/115/110/105

 
Dat is hard werken! Maar waar is die kat nou?
 
Seated leg raise

1 x 35 x bw
15 x 15 x bw

Crunches nog eens zonder swiss ball

1 x 215 x bw
1 x 150 x bw
3 x 75 x bw

 
Dead bugs

6 x 20 x bw

Crunches

6 x 60 x bw

Squat

4x 20/40/60/80/100/115/90/80/70/60

Strict press

4x 20/25/30/35/40/45/50/55/50/45/40/35/30

Standing flyes

6 x 10 x super mini's

Standing abs

6 x 30 x medium

Chins

5 x 8 x bw

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Wtf Johan hoe krijg je zulke aantallen op abs voor elkaar? Ga je solliciteren voor de navy seals?
 
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