Na 7 jaar....

[horn]

Leg 1

1. Lunges
Warm up: 3 sets: 2x15/leg, 1x15/leg x12kg
Set 1: 12-15/leg weighted: 15/leg x 24kg
Set 2: 12-15/leg weighted: 15/leg x 26kg
Set 3: 12-15/leg weighted: 12/leg x 28kg

2. Goodmornings
Warm up: 2 sets: 12xbar, 12x40
Set 1: 10-12: 12x60
Set 2: 10-12: 10x80
Set 3: 10-12: x60

3. Glute kick backs machine
Set 1: 10-12: 12x50
Set 2: 10-12: 11x60
Set 3: 10-12: 10x60

Superset 4-5-6
4. Seated calf raises
Set 1: 15x30
Set 2: 14x35
Set 3: 13x40
Set 4: 10.5x45

5. Hamstring curls
Set 1: 15x20
Set 2: 15x25
Set 3: 15x35
Set 4: 13x45

6. Leg extension
Set 1: 15x30
Set 2: 15x40
Set 3: 13x50
Set 4: 11x60

Trainingstijd: 1u22
Beetje rommeltje vandaag. Goodmornings gaan er terug uit. Terug SLD

 

[neet61]

Wat een trainingen zeg als ik een paar dagen niet kijk

 

[horn]

Pull 2

1.Pulldown wide
Warm up: 15x35, 15x35
Set 1: 12x70
Set 2: 11x75
Set 3: 10x80

2. Rack pulls
Warm up 3 sets: 10x100kg, 10x140, 10x140
Set 1: 8-10: 10x210
Set 2: 8-10: 8x210
Back off: 12x100

3. Hammer curls
Set 1: 10-12: 12x24
Set 2: 10-12: 12x28
Set 3: 10-12: 11x30

4. Reverse cable flye
Set 1: 10-12: 15x15
Set 2: 10-12: 12x20
Set 3: 10-12: 10x25

5. 21's ez
Set 1: 15kg
Set 2: 25
Set 3: 35kg

6. Lat pulldown small grip
Dropset: 20 reps: 5x80, 6x65, 9x50,

Trainingstijd: 1u14

 

[horn]

Leg 2.

Gisteren stevig boompjes gezaagd.
Deze namiddag klieven.
Training bewust wat rustiger.

Squat in smith
Warm up 3 set: 15x20 12x40, 12x60
Set 1: 8-10: 10x80
Set 2: 8-10: 9x90
Set 3: 8-10: 8x100
Set 4: 4-6: 5x1110
Back off: 10x70

2. Leg press
Set 1: 18x160
Set 2: 15x200
Set 3: 12x240
Set 4: 10x260

3. calf press, leg press
Set 1: 10-12: 15x80
Set 2: 10-12: 12x100
Set 3: 10-12: 11x120
Set 4: 10-12: 10x140

Superset 4 en 5
4. Quad extensions
Set 1: 10-12: 15x39
Set 2: 10-12: 13x45
Set 3: 10-12: 12x52
Set 4: 10-12: 11x59

5. Calf press machine
Set 1: 15x66
Set 2: 12x79
Set 3: 11x86

6. Abdominal machine
20x36
20x45
18x54
14x59

Trainingstijd 1u16

 

[horn]

Push 1

1.flat dumbell press

Warm up: 15x20, 12x28
Set 1: 5 a 8x: 10x40
Set 2: 5 a 8x: 9x44
Set 3: 5 a 8x: 7x44
Set4: Back off 10-12x: 10x30

2. Shoulder press dumbell
Set 1: 10-12: 12x28
Set 2: 10-12: 10x28
Set 3: 10-12: 9x28
Set 4: 10-12: 10x26

3. Superset chest flye and triceps extension
Dumbbell flye
Set 1: 10-12: 12x16
Set 2: 10-12: 12x20
Set 3: 10-12: 11x22

Skull crusher EZ
Set 1: 7-10 reps: 15x15kg (ez bar is 5kg)
Set 2: 7-10 reps: 12x25kg
Set 3: 7-10 reps: 10x35kg
Set 4: 7-10 reps: 8x45kg

4. Lateral raises Dumbbell, rest under 1min
Set 1: 10-12: 12x8
Set 2: 10-12: 12x10
Set 3: 10-12: 11x12
Set 4: 10-12: 10x14

5. triceps pushdown cable, ez grip
Set 1: 15x20
Set 2: 12x25
Set 3: 12x30
Set 4: 10x40

Trainingstijd: 58min
Die 2 dagen boomzagen hakten serieus in de training. Phoe. En nog eens honger krijgen ook 🤣

 

[horn]

Pull 1

1. Pullover cable
Warm up 2 set: 2x15x20
Set 1: 8-10: 12x35
Set 2: 8-10: 11x40
Set 3: 8-10: 9x45
Back off: 12x30

2. Bent over rows
Warm up: 2 set: 12x60kg, 12x80
Set 1: 6-8: 10x120
Set 2: 6-8: 10x120
Back off: 10-12: 12x90

3. Slight incline seated dumbbell curls
Set 1: 10-12: 12x16
Set 2: 10-12: 12x18
Set 3: 10-12: 10x20
Set 4: 10-12: 8x20

4. Dumbbell shrugs
15x40
14x44
12x48
10x52

5. Pulldown wide grip
Set 1: 12x70
Set 2: 11x75
Set 3: dropset 20 reps: 4x80, 6x65, 7x50, 3x35

6. Bicep curl run the rack
Set 1: x16, x14, x12, x10, x8

7. Crunch
4x20BW

8. Cable crunch
20x25kg
18x35
18x40
15x45

Trainingstijd: 1u15
Goed gevoel. Veel beter dan eergisteren.
Abdo tussen sets andere oefeningen om tijd te winnen

 

[horn]

Leg 1

1. Lunges
Warm up: 3 sets: 2x15/leg, 1x15/leg x12kg
Set 1: 12-15/leg weighted: 15/leg x 26kg
Set 2: 12-15/leg weighted: 15/leg x 28kg
Set 3: 12-15/leg weighted: 12/leg x 28kg
Fuck die lunges blijven lastig. Das cardio op zich

2. SLD
Warm up: 2 sets: 12x60, 12x80
Set 1: 10-12: 12x140
Set 2: 10-12: 10x140
Set 3: 10-12: 12x120
Back off: 15x60

3. Glute kick backs machine
Set 1: 10-12: 12x55
Set 2: 10-12: 11x60
Set 3: 10-12: 10x65
Superset 4 en 5
4. Seated calf raises
Set 1: 15x30
Set 2: 15x40
Set 3: 14x45
Set 4: 12x50

5. Hamstring curls
Set 1: 15x30
Set 2: 15x40
Set 3: 14x50
Set 4: 6x60 + 6x50

6. Leg extension + 2set calf raise
Set 1: 15x30 + 15x30
Set 2: 15x40 + 15x35
Set 3: 15x50
Set 4: 12x60
Dropset 20 reps: 7x75, 5x60, 4x45, 5x30

Trainingstijd: 1u24
Amai, goede training maar nu wel los naar de kl...

 

[horn]

Momenteel 88kg, 4200cal/dag

 

[Hell93]

Waarom verwijderd

 

[horn]

Waarom verwijderd

Verlegen 🤣

 

[Hell93]

Verlegen 🤣

Nee joh! Goed fysiek

 

[horn]

Nee joh! Goed fysiek

Haha thx.

 

[Stijneke]

Die abs tussen bepaalde sets wil ik ook wel integreren denk ik...

 

[horn]

Die abs tussen bepaalde sets wil ik ook wel integreren denk ik...

ja, k doe het wel graag zo. soort van actieve rust ipv op de gsm te tokkelen of rond te stappen. En je verlengt er je sessie niet veel langer mee om je abs mee te pakken

 

[horn]

Push 2

1. Close grip bench press
Warm up set: 15xbar, 15x60
Set 1: 8-10: 12x80
Set 2: 8-10: 8x100
Set 3: 8-10: 9x80

2. Seated Barbell Press smith
Gewicht = schijven, extra set
Set 1: 12-14: 14x40
Set 2: 10-12: 12x50
Set 3: 10-12: 10x60
Set 4: 10-12: 5x70 + 3x60 + 4x40

3. Cable flye, bend over
Set 1: 15x20
Set 2: 14x30
Set 3: 12x40

4. Overhead triceps movement (unilateral cable extension behind neck)
Set 1: 10-12: 15x20kg
Set 2: 10-12: 12x25kg
Set 3: 10-12: 10x30kg

5. Lateral raises machine superset with neck presd smith
Set 1: 10-12 : 12x40 + 12x20
Set 2: 10-12 : 12x50 + 11x30
Set 3: 10-12 : 12x55 + 11x30
Set 4: 10-12 : 10x60 + 5x40 en 6x20

Trainingstijd: 1u09min

 

[horn]

Pull 2

1.Pulldown wide
Warm up: 15x35, 15x35
Set 1: 12x70
Set 2: 12x75
Set 3: 10x80

2. Rack pulls
Warm up 3 sets: 10x100kg, 10x140, 10x140
Set 1: 8-10: 8x215
Set 2: 8-10: 4x210 + 4x180
Back off: 15x100
Die 215 was net te zwaar.

3. Hammer curls (nieuwe houding (vid Vaillant van vandaag) drop in gewicht)
Set 1: 10-12: 14x18
Set 2: 10-12: 14x20
Set 3: 10-12: 12x24

4. Reverse cable flye
Set 1: 10-12: 12x20
Set 2: 10-12: 11x25
Set 3: 10-12: 10x25

5. 21's ez
Set 1: 25
Set 2: 35
Set 3: 35

6. Lat pulldown small grip
Dropset: 20 reps: 6x80, 6x65, 8x50,

Trainingstijd: 1u14

 

[neet61]

Hoe gaat het g/tr/ainen horn ?

 

[horn]

Hoe gaat het g/tr/ainen horn ?

Goed goed. K probeer tot eind maart wat te bulken. April maand vasthouden en dan cut