Obikoe,s adventure dagboek...

[Jesaja]

Nice squats.

 

[obikoe]

Nice squats.

Klik om te verkleinen...

thanks J.

 

[Grotesuriman]

netjes weer , aardig weer wat kilo's

 

[Protvis]

sh*t kerel, enorm volume, zware beentraining
Goed bezig joh

 

[obikoe]

10:25h

BB-curl
15 X 25kg
12 X 30kg
8 X 35kg

DB-curl (zittend)
15 x 12kg
10 x 14kg
8 x 16kg

concentration-curl
10 x 10kg
10 x 10kg
10 x 10kg

triceps-pushdown(reverse-grip)
25 x 25kg
20 x 30kg
15 x 35kg
12 x 40kg
10 x 45kg

French-press (EZ-bar)
16 x 27,5kg
10 x 32,5kg
9 x 37,5kg

1 arm DB-knucklebusters
15 x 10kg
10 x 10kg
10 x 10kg
10 x 10kg

supersets : wrist-curl/reverse-curl
wrist-curl 20KG: 15-12-11
reverse-curl 20KG: 25-20-13

buik buigmachine
90kg: 22-15-10
70kg: 18-15-15

11:30

 

[Grotesuriman]

netjes

 

[obikoe]

11:39h

Neck-press
15 x 25kg
12 x 30kg
10 x 35kg
8 x 40kg
5 x 45kg

bent over raise
16 x 2 x 8kg
12 x 2 x 9kg
10 x 2 x 10kg
8 x 2 x 12kg
6 x 2 x 12kg

side-raises
15 x 2 x 7kg
12 x 2 x 8kg
6 x 2 x 9kg
5 x 2 x 9kg

BB-front-raise
20KG: 12-10-10-10

upright-row
15 x 25kg
12 x 30kg
8 x 35kg
6 x 40kg

BB-shrugs
85KG: 16-12-10-10

static-holds
100KG: 18-14-13-10 sec.

cable-crunch
30 x 40kg
25 x 50kg
10 x 60kg

12:45h

sauna: 12min.

 

[Grotesuriman]

sterk die side raises , ik heb een pr van 14 min op de sauna ( haha)

 

[obikoe]

sterk die side raises , ik heb een pr van 14 min op de sauna ( haha)

Klik om te verkleinen...

deze sauna is maar 75 grd.
had nog wel 12 min. kunne volhouden.

 

[Grotesuriman]

sterke neckpress man

 

[obikoe]

10:46h

chinnen
bwt: 8-5-5

sup.grip. BOR
15 x 50kg
12 x 55kg
10 x 60kg
8 x 70kg
8 x 75kg

RDL
15 x 80kg
12 x 95kg
10 x 115kg
8 x 125kg
6 x 135kgPR

cable-row (smal-grip)
15 x 70kg
12 x 75kg
8 x 80kg
8 x 85kg
6 x 90kg

machine lower-back
20 x 70kg
20 x 85kg
15 x 95kg

abs buigmachine front
25 x 75kg
15 x 85kg
10 x 90kg
8 x 90kg

11:49h
chinnen viel niet mee , RDL ging goed los.

 

[Grotesuriman]

netjes - goeie rug-training - ik probeer zo ook eens te chinnen ( valt ook niet mee )

 

[huntelaar]

ik kan niet eens 1 keer chinnen...

lekkere rugtraining

 

[obikoe]

14:43h

incline-bench
15 x 40kg
12 x 50kg
9 x 55kg
6 x 60kg
4 x 65kg

DB-press(flatt)
15 x 2 x 20kg
12 x 2 x 22kg
10 x 2 x 24kg
8 x 2 x 26kg
6 x 2 x 28kg

machine bench-press (small-grip)
12 x 70kg
8 x 75kg
6 x 70kg
5 x 75kg

cable-cross-over
20 x 2 x 12,5kg
15 x 2 x 15kg
8 x 2 x 17,5kg

bank crunches
bwt: 25-15-15.

15:35h

 

[Grotesuriman]

goeie db press

 

[obikoe]

16:25h

Squatten
80KG: 10-10-10-10-10-10-10-10-10-10.

Squatten
100KG: 5-5-5-5-5.

16:55h

gym dicht vandaag , morgen ook.
thuis getraind .
squatten ging lekker.

 

[huntelaar]

lekker squattraining

 

[Keranos]

10x10x10x10x10x10x10x10x10x80Kg gesquat??

Restecp

 

[obikoe]

10x10x10x10x10x10x10x10x10x80Kg gesquat??

Restecp

Klik om te verkleinen...

nee , 10x10x10x10x10x10x10x10x10x10x80KG.....

thanks gasten.....

 

[obikoe]

16:07h

close-grip bench
15 x 50kg
12 x55kg
10 x 60kg
4 x 70kg

rope-pushdown
15 x 20kg
12 x 25kg
10 x 30kg
7 x 35kg

1arm DB-knuckle-buster
2x12KG: 12-10-8

BB-curl
15 x 25kg
12 x 30kg
8 x 35kg

reverse-BB-curl
20KG: 9-8-8

hammer-curl
2x18KG: 6-6-5

16:43h

thuistraining.