Na 7 jaar....

[horn]

Lat pulldown, breed
10x40kg
10x50kg
10x60kg
10x70kg

Deadlift
10x70kg
10x100kg
10X120kg
X130kg

BOR
10x70kg
10x80kg
10x90kg
10X100kg

Reverse dumbell flye
10x12kg
10X14kg
10X16kg
10x18kg

Superset seated cable row small grip, leg raises + wide pull up
10x40kg + 4x15 + 5
10x50kg + 4x15 + 6
10x60kg + 4x15 + 6
10x65kg + 4x15 + 6

Decline crunch
15xBW
15x5kg
15x10kg
15x15kg

Flat crunch
4x15 met 2 sec vasthouden

 

[BigGuy84]

X130kg

10x denk ik?

 

[neet61]

Netjes weer!

 

[horn]

10x denk ik?

Yes 😅

 

[horn]

Cardio
Tempo run
3km
3,5km
3,5km
3km

Zwaar gevoel in de benen. Zaterdag interval, maandag traag, donderdag abdijenloop 16km in Averbode. Denk dat ik benen heel rustig ga doen deze week 🤣😅

 

[horn]

Smith machine shoulder press
10x40kg
10X50kg
10x60kg
3x70kg

Dumbell shrugs
10x30kg
10x36kg
10X40kg
10X48kg

Dumbell lateral raises
10x10kg
10x12kg
10x14kg
10x16kg

Dumbell front raise
10x10kg
10x12kg
10x14kg

Cable laterals
10x15kg
10X20kg
10X25kg

Dumbell bicep curl.
10x14kg
10x16kg
8x18kg
8X18kg

Hammer curls
10x18kg
10x20kg
10x22kg

Cable curl small grip
10x30kg
10x35kg
10X40kg
Dropset 5x45, 5x40, 5x35, 5x30, 5x25, 12x20 failure

 

[horn]

Lichteren benentraining om ze wat te sparen. Morgen intervaltraining.

Squat
15xbar
12x40kg
10x60kg
10X80kg

Romanian Deadlift
12x40kg
10x60kg
10X80kg
10x90kg

Leg extension
12x35kg
12x40kg
10x50kg
10x55kg

Leg curl
12x20kg
12x25kg
10x30kg
10X35kg

Seated calf raise
15x20kg
12x25kg
10x30kg
10x35kg

Russian twist
20xBW
20x5kg
20x10kg
20X10kg

Leg pull in, bench
4x15

 

[HardcoreMachine]

goed bezig soms even wat lichter trainen wel goed voor als je een zware cardio sessie gaat doen vooral hardlopen, succes morgen!

 

[horn]

Thx

 

[horn]

Cardio, was al behoorlijk warm. We zijn dat duidelijk niet meer gewoon.
Interval
15min warm up
5x1200m+2min rust
10min cooldown

 

[HardcoreMachine]

lekker man

 

[horn]

Incline chest press plate loaded. 1ste maal dit toestel. Beetje zoeken
12x40kg
10x60kg
10X70kg
8X80kg

Incline dumbell flyes
10x18kg
10X20kg
10X22kg
10X24kg

Flat dumbell press
10x24kg
10X26kg
8X28kg
7X28kg

Cable flyes
12x20kg
12x25kg
12X30kg
10x35kg

Superset Skull crushers en small bench
10x20kg
10x30kg
8x35kg

Cable pushdown, small grip
12x25kg
12x30kg
10x35kg
Dropset: 5x40, 5x35, 5x30, 5x25, 15x15

Dumbell kickback
10x10kg
10x12kg
10x14kg

 

[horn]

Lat pulldown, breed
10x40kg
10x50kg
10x60kg
10x70kg

Deadlift
5x70kg
5x90kg
5x110kg
5x130kg
5x140kg

1 arm dumbell row
10x30kg
10X34kg
10X38kg
10X40kg

Reverse dumbell flye
10x12kg
10X14kg
10X16kg
10x18kg

seated cable row small grip
10x40kg
10x50kg
10x60kg
10x65kg

Reverse cable flye
10x10kg
10x15kg
10x20kg
8X25kg

Decline crunch
15xBW
15x5kg
15x10kg
15x15kg

Leg raises
4x15

Flat crunch
4x15 met 2 sec vasthouden

 

[neet61]

Paar goed met sport gevulde dagen achter elkaar

 

[horn]

Ja idd, morgen rustdag met handenarbeid op de weide 🤣

 

[horn]

Cardio - base run

 

[HardcoreMachine]

netjes!

 

[horn]

Smith machine shoulder press
10x40kg
10X50kg
10x60kg
4x70kg

Barbell shrugs
10x90
10x110
10X130
10X150
10X160kg ging nice

Dumbell lateral raises
10x10kg
10x12kg
10x14kg
10x16kg

Dumbell press
10x24kg
10X26kg
9X28kg
8x28kg

Superset Cable laterals en cable curl
10x15kg en 10x30kg
10X20kg en 10x35kg
10X25kg en 10x45kg

Hammer curls
10x18kg
10x20kg
10x22kg
X24kg

21's ez
3x20kg


Morgen normaal benen maar donderdag een 10miles op het programma. Zal dus iets anders worden 🤣

 

[HardcoreMachine]

nette shrugs!

 

[horn]

nette shrugs!

Thx, wel met straps