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Waarderingen: horn
Pull 1

1. Pulldown
Warm up 2 set: 2x12x30
Set 1: 8-10: 10x75
Set 2: 8-10: 9x80
Set 3: dropset: 6x80, 5x70, 5x60, 4x50

2. Bent over rows
Warm up: 2 set: 12x50kg, 12x60
Set 1: 6-8: 10x110
Set 2: 6-8: 8x120 (1 more)
Back off: 10-12: 12x80

3. Slight incline seated dumbbell curls
Set 1: 10-12: 12x16
Set 2: 10-12: 12x18
Set 3: 10-12: 8x20
Set 4: 10-12: 10x18
Beter dan vorige keer maar toch... kutbiceps

4. Pull Ups (wide)
3 sets to failure: 10x, 8x, 7,5x

5. EZ Barbell curls
Set 1: 8-10: 10x35
Set 2: 8-10: 9x40
Set 3: 40 sec: 15x30
Set 4: 40 sec: 14x30

Extra:
crunch 4x25xbw

Trainingstijd: 1u12


Trainingstijd: 1u06min.
Nog steeds krachttoename. Extra eten helpt wel lol
 
Pull 1

1. Pulldown
Warm up 2 set: 2x12x30
Set 1: 8-10: 10x75
Set 2: 8-10: 9x80
Set 3: dropset: 6x80, 5x70, 5x60, 4x50

2. Bent over rows
Warm up: 2 set: 12x50kg, 12x60
Set 1: 6-8: 10x110
Set 2: 6-8: 8x120 (1 more)
Back off: 10-12: 12x80

3. Slight incline seated dumbbell curls
Set 1: 10-12: 12x16
Set 2: 10-12: 12x18
Set 3: 10-12: 8x20
Set 4: 10-12: 10x18
Beter dan vorige keer maar toch... kutbiceps

4. Pull Ups (wide)
3 sets to failure: 10x, 8x, 7,5x

5. EZ Barbell curls
Set 1: 8-10: 10x35
Set 2: 8-10: 9x40
Set 3: 40 sec: 15x30
Set 4: 40 sec: 14x30

Extra:
crunch 4x25xbw

Trainingstijd: 1u12


Trainingstijd: 1u06min.
Nog steeds krachttoename. Extra eten helpt wel lol
Mooie training.
 
  • Bicep
Waarderingen: horn
Leg 1

1. Lunges
Warm up: 3 sets: 15/leg no weights
Set 1: 12-15/leg weighted: 15/leg x 20kg/hand
Set 2: 12-15/leg weighted: 14/leg x 22kg
Set 3: 12-15/leg weighted: 12/leg x 24kg

2. SLD
Warm up: 2 sets: 12x60, 12x60
Set 1: 10-12: 12x110
Set 2: 10-12: 11x130
Set 3: 10-12: 10x140 net niet kotsen
Back off: 12x60

3. Glute kick backs machine
Set 1: 10-12: 12x35
Set 2: 10-12: 11x45
Set 3: 10-12: 10x55

4. Seated calf raises
6 sets: 10-12:
12x35
12x45
11x50
11x55
10x60
10x60

5. Hamstring curls (liggend)
Set 1: 8-10: 10x50
Set 2: 8-10: 10x60
Set 3: 40 sec: 14x40
Set 4: 40 sec: 12x40

Hanging leg raises
4x20bw


Trainingstijd: 1u11
 
Push 2

Hebben nu een paar maanden goed opgebouwd. Ik las nu 1 week actieve rust in.
Wat ga ik doen? Volume behouden maar gewicht omlaag.
Volgende week terug omhoog. Zowel gewicht als calorien. Dit to einde maart.

1. Close grip flat bench press
Warm up set: 12xbar
Set 1: 8-10: 10x40
Set 2: 8-10: 10x60
Set 3: 8-10: 10x70

2. Shoulder press machine, plate loaded
Gewicht = schijven
Set 1: 10-12: 12x20
Set 2: 10-12: 12x30
Set 3: 10-12: 10x40

3. Peck deck
Set 1: 8-10: 10x86
Set 2: 40 sec: 12x66
Set 3: 40 sec: 12x66

4. Overhead triceps movement (cable extension behind neck)
Set 1: 10-12: 12x23kg
Set 2: 10-12: 12x32kg
Set 3: 10-12: 10x36kg

5. Lateral raises dumbells with push up (LR machine, PU: small grip, bench)
PU geen failure, max 12
Set 1: 10-12 - push up: 12x8 + 12
Set 2: 10-12 - push up: 12x10 + 12
Set 3: 10-12 - push up: 11x12 + 12
Set 4: 10-12 - push up: 11x12 + 10

6. Machine crunch
20x32
20x36
20x42
20x45

Lichtere gewichten. Extra aandacht aan vorm en contractie. Goede train.
Trainingstijd: 1u10min
 
Pull 2

1.Pulldown ipv pull up (PU zit ook in pull 1)
Warm up: 15x32, 15x32
Set 1: 12x52
Set 2: 11x59
Set 3: 11x59

2. Rack pulls
Warm up 3 sets: 12x60kg, 10x100, 10x140 (elke rep + 2 shrugs)
Set 1: 8-10: 10x160
Set 2: 8-10: 9x180
Back off: 12x60 (2shurgs/rep)

3. Hammer curls
Set 1: 10-12: 12x18
Set 2: 10-12: 12x20
Set 3: 10-12: 12x22

4. Reverse grip pulldown
Set 1: 10-12: 12x45
Set 2: 10-12: 12x45
Set 3: 10-12: 10x52

5. Cable curls, 1 arm
Set 1: 10-12: 12x7,9
Set 2: 10-12: 12x10,2
Set 3: 10-12: 10x12,5

6. Seated row plate loaded, per arm
Dropset: 25 reps: x35, x30, x25, x20
Dropset: 25 reps: x35, x30, x25, x20

7. Dumbbell curls
Run the rack to failure
6 reps per gewicht: 16,14, 12, 10, 8,

Andere gym dan vorige pull. Cable gewichten dus niet vergelijkbaar. Ma goed. Deloadweekje

Trainingstijd: 1u8
 
Leg 2

Squat
Warm up 3 set: 12xbar, 12x40, 12x60
Set 1: 8-10: 10x80
Set 2: 8-10: 10x90
Set 3: 8-10: 9x100
Set 4: 4-6: back off 12x60

2. Leg press superset calves
Leg press in smith
Gewicht = schijven
Set 1: 40sec + seated calf raise 12-15 reps 14x80+ 15x35
Set 2: 40sec + seated calf raise failure: 14x100 + 12x40


3. Hip adductors
Set 1: 10-12: 12x80
Set 2: 10-12: 12x90
Set 3: 10-12: 12x100
Set 4: 10-12: 12x100

4. Standing calf raise
Smith
Gewicht = schijven
Set 1: 10-12: 12x60
Set 2: 10-12: 12x80
Set 3: 10-12: 11x100
Set 4: 10-12: 10x100

5. Quad extensions
Set 1: 10-12: 12x45
Set 2: 10-12: 12x55

Set 3: 10x60
Set 4: 10x60

Trainingstijd 1u5
 
Push 1

1.Bench press incline or flat
Warm up: 12xbar, 12x40
Set 1: 5 a 8x: 8x80
Set 2: 5 a 8x: 6x100
Set 3: Back off 10-12x: 12x60

2. alternated shoulder press
Set 1: 10-12: 12x16
Set 2: 10-12:12x18, niet-alternated. Das toch een pak makkelijker lol
Set 3: 10-12: 11x22

3. Superset chest flye and triceps extension
Flye cable
Set 1: 10-12: 12x25
Set 2: 10-12: 12x30
Set 3: 10-12: 11x30

Extension
Set 1: 7-10 reps: 10x12
Set 2: 7-10 reps: 10x14
Set 3: 7-10 reps: 10x16
Set 4: 7-10 reps: 10x18

4. Dumbell lateral raises, rest under 1min
Set 1: 10-12: 12x10
Set 2: 10-12: 12x12
Set 3: 10-12: 10x14
Set 4: 10-12: 12x10

5. 1 arm triceps pushdown cable
Set 1: 12x15
Set 2: 12x25
Set 3: 10x35
Set 4: 9x40

Crunch
4x20bw


Trainingstijd: 1u08
 
Pull 1

1. Pulldown
Warm up 2 set: 2x12x30
Set 1: 8-10: 10x55
Set 2: 8-10: 10x60
Set 3: dropset: 5x65, 5x55, 5x45, 5x35

2. Bent over rows
Warm up: 2 set: 12x40kg, 12x40
Set 1: 6-8: 10x80
Set 2: 6-8: 8x100
Back off: 10-12: 12x80

3. Slight incline seated dumbbell curls
Set 1: 10-12: 12x12
Set 2: 10-12: 12x14
Set 3: 10-12: 10x16
Set 4: 10-12: 10x16

4. Pull Ups (wide)
4 sets 5x

5. EZ Barbell curls
Set 1: 8-10: 10x20
Set 2: 8-10: 10x25
21's: 2x25


Trainingstijd: 1u01
Toch nog een pull training, pre night shift
Morgen rust. Maandag cals up. Starten met Legs.
 
Dan lijkt het me goed dat je aan de alternated versie werkt
Mja, k heb de indruk dat de moeilijkheid vooral verzuring is wegens t langer omhoog houden van de gewichten
 
Leg 1

1. Lunges
Warm up: 3 sets: 15/leg no weights
Set 1: 12-15/leg weighted: 15/leg x 20kg/hand
Set 2: 12-15/leg weighted: 14/leg x 24kg
Set 3: 12-15/leg weighted: 11/leg x 26kg

2. SLD
Warm up: 2 sets: 12x60, 12x60
Set 1: 10-12: 12x130
Set 2: 10-12: 11x140
Set 3: 10-12: 10x140
Back off: 12x60

3. Glute kick backs machine
Set 1: 10-12: 12x40
Set 2: 10-12: 12x50
Set 3: 10-12: 10x60

4. Seated calf raises vanaf set 3 in SS met hamstring curls
6 sets: 10-12:
12x45
12x50
11x55
12x55
10x60
12x55

5. Hamstring curls (liggend)
Set 1: 8-10: 10x60
Set 2: 8-10: 10x65
Set 3: 40 sec: 15x45
Set 4: 40 sec: 13x45


Trainingstijd: 1u13
1ste training terug er stevig tegen aan. Happy met de SLD al was de laatste werkset met trillende benen lol

Deze training gaan we voelen morgen
 
Leg 1

1. Lunges
Warm up: 3 sets: 15/leg no weights
Set 1: 12-15/leg weighted: 15/leg x 20kg/hand
Set 2: 12-15/leg weighted: 14/leg x 24kg
Set 3: 12-15/leg weighted: 11/leg x 26kg

2. SLD
Warm up: 2 sets: 12x60, 12x60
Set 1: 10-12: 12x130
Set 2: 10-12: 11x140
Set 3: 10-12: 10x140
Back off: 12x60

3. Glute kick backs machine
Set 1: 10-12: 12x40
Set 2: 10-12: 12x50
Set 3: 10-12: 10x60

4. Seated calf raises vanaf set 3 in SS met hamstring curls
6 sets: 10-12:
12x45
12x50
11x55
12x55
10x60
12x55

5. Hamstring curls (liggend)
Set 1: 8-10: 10x60
Set 2: 8-10: 10x65
Set 3: 40 sec: 15x45
Set 4: 40 sec: 13x45


Trainingstijd: 1u13
1ste training terug er stevig tegen aan. Happy met de SLD al was de laatste werkset met trillende benen lol

Deze training gaan we voelen morgen
SLDL met 140kg damn :eek:
 
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Waarderingen: horn
Push 2

1. Close grip bench press
Warm up set: 15xbar, 12x40
Set 1: 8-10: 10x80
Set 2: 8-10: 9x90
Set 3: 8-10: 5x95 + 3x90

2. Seated Barbell Press smith
Gewicht = schijven
Set 1: 10-12: 12x40
Set 2: 10-12: 11x60
Set 3: 10-12: 4x70 + 6x40

3. Cable flye low to high
Set 1: 8-10: 10x30
Set 2: 40 sec: 13x25
Set 3: 40 sec: 12x25

4. Overhead triceps movement (cable extension behind neck)
Set 1: 10-12: 12x35kg
Set 2: 10-12: 11x45kg
Set 3: 10-12: 8x50kg + 4x40

5. Lateral raises superset with push up failure (LR machine, PU: small grip, bench)
Set 1: 10-12 - push up failure: 12x40 + 20
Set 2: 10-12 - push up failure: 12x45+ 18
Set 3: 10-12 - push up failure: 11x50+ 15
Set 4: 10-12 - push up failure: 10x55 + 14.5


Trainingstijd: 1u02min
 
Dan lijkt het me goed dat je aan de alternated versie werkt
Het ligt eraan wat je wilt hè? Je pakt minder op de schouders maar is weer zwaarder voor de core/obliques.
 
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