Nu ECHT (!!) bulken...

[PAW]

Rug:
Deadlift 1*8*110, 1*8*130, 1*8*135 PR
Chinups 3*8*BW (Altijd lekker om even uit te hangen na het deadliften)
Seated underhand high row 1*8*50, 2*8*55 (gewicht per arm)

Biceps:
Dumbbell curl 1*8*20, 1*7*20, 1*8*18
Hammer curl 3*8*20

Benen:
Squat 1*8*70, 2*8*80 PR (Gaat steeds beter, en zonder last van knie )
Leg extension 1*8*70, 1*8*90, 1*8*100

 

[PAW]

Rug:
Vertical traction 2*8*77, 1*7*87
Cable One Arm Twisting Seated Row 3*8*38.5
BOR 1*8*65, 1*8*75, 1*8*80, 1*6*80

Biceps:
dumbbell curl 3*8*20
hammer curl 3*8*20
concentration curl 1*8*16, 1*7*18, 1*8*16

Benen:
Squat 1*8*50, 1*8*80, 2*8*85 PR (85+stang van 20kg is toch 105kg , ookal is het in de smith)

 

[PAW]

Borst:
Bench press 1*8*60, 2*8*85, 1*8*90 (met hulp)
Decline cable fly 1*8*21.25, 2*8*23.75, 1*8*26.25
Pecdeck 1*8*65, 1*8*75, 1*8*80

Triceps:
Dumbbell skull crusher 1*8*18, 2*8*20
pushdown (cable, supinated) 1*8*25, 1*8*27.5, 1*8*30, 1*8*25
rope pushdown 3*8*25,

Schouders:
Cable Front Raise 3*8*8.75
Cable side raise 3*8*6.25
dumbbell shoulder press 1*10*16, 1*8*20, 1*6*24 (schouders leeg)