Mouss' log

[mouss]

Week 2 dag 4 Chest/back

BP
10/8* 90
12*80

BB row small underhand grip
15/12*70
11* 65

Incline DB press
16/12/9* 32

Seated cable row
15* 65
12/10*67.5

Flat DB fly
13/10/7* 15

Lat pulldown supinated grip
12/8*60
11*52.5

 

[mouss]

Weinig zin gehad tot trainen, 1* UB, 1*LB en 1* FB getraind sinds laatste keer.

Toch wat proberen heroppakken.

LB

Barbell lunge
8/8/8* 50

SLDL
9/8/8*100

Reverse hack squat
14* 80
12* 100
12* 110

Incline leg press ss one leg press
13/13/12*130 ss 8/7/5* 130

Standing calve raise
4sets

 

[neet61]

Toch wat proberen heroppakken.

Klik om te verkleinen...

Zeker!

 

[mouss]

Kon niet slapen, dan maar proteinkoffie en trainen

UB

BP
9/8/8*90

Seated cable row close grip
10* 60
12/11* 65

Incline DB press
11/10/9*32

Lat pulldown
12* 50
10/9*55

DB Lateral raise
10/10/10* 8

Triceps Rope pushdown
18/13/13*20

Rope curl
11/11/9* 20

 

[mouss]

LB 2

Low bar squat
9*102.5
8*107.5
7* 112.5
6* 107.5 knie begon beetje raar te doen, dus gestopt

Barbell Hip thrust
11/10/9* 100

Hack squat - heel elevated
12/12/9 * 80

Bulg split sq
13* BW + 20

Standing calve raise
4sets

 

[neet61]

6* 107.5 knie begon beetje raar te doen, dus gestopt

Klik om te verkleinen...

Oh o ....

 

[mouss]

UB 2

Incline BP
9/9/8 *80

BB row
10/10/8*80

Flat DB press
14/12/10* 32

Seated cable row - wide underhand grip
12* 40
12/11*50

OHP
13* 35
9*37.5
10* 35

Ez bar curl
12/10*25

Skullcrusher
13/8*32.5

 

[mouss]

Eetpatroon wat opgeschoond sinds paar dagen, enkel nog clean.

3 à 3200 kcals/dag = licht onder onderhoud. 4* krachttraining en 1* cardio

 

[mouss]

Week 2
LB 1

Front lunge
9/8/8* 52.5

SLDL
9/9/8* 102.5

Incline leg press ss one leg press
15/12/10* 130 ss 11/10/9* 130

Reverse hack squat
10/9/8*100

 

[mouss]

Week 2 UB1

BP
9/8/7* 92.5

Seated cable row
12* 65
10/9*67.5

Incline DB press - grotere hoek dan anders
13/8/8* 32

Lat pulldown
13* 52.5
11/8*55

DB Lateral raise
11/10/10* 8

Triceps Rope pushdown
17/13/8* 22.5

Rope curl
3sets *20

 

[mouss]

Week 2 LB 2

Low bar squat
3* 100
3* 112.5
3* 120
3* 125
3 *130
3* 135
3* 110 Wou backoff set doen, maar daar dacht mijn adductor anders over

Barbell Hip thrust
11/10/10* 105

Hack squat wide stance
4 sets afpompen

Standing calve raise
5 sets

 

[neet61]

3* 110 Wou backoff set doen, maar daar dacht mijn adductor anders over

Klik om te verkleinen...

zo lang je daarna nog hip thrusts kon doen zal het wel meegevallen zijn

 

[mouss]

Week 2 UB2

Incline BP
10/8/8* 80

BB row
10/10/10* 80

Flat DB press
15/12/10* 32

Seated cable row wide underhand grip
14 *50
13/12* 55

OHP
12/10* 37.5
11* 35

Ez bar curl
11/8/8* 27.5

Skullcrusher
13/8*32.5

 

[mouss]

Cardio : 90min fietsen, 23.4km/h, 247 hoogtemeters

 

[mouss]

Sta enkele trainingen achter.

Eergisteren LB - freestyle

SLDL
3sets

One leg press
4 sets met 130

Leg press
5 sets met 170

Calve raise
4sets met 130


Gisteren push

BP
5* 80
5* 85
5* 90
3* 95
3* 100
3* 105
6* 95
8* 85

OHP
3sets met 35kg

DB Lateral raise
3sets

Rope pushdown
4sets