Obikoe,s KT-thuislog......

[obikoe]

16:05h begin.

Deadlift 75KG: 8-8-8
Squat(narrow)55KG: 8-8-8
RDL 60KG: 8-8-8
side cable crunch 25KG 2x: 8-8-8
front pull-down 50KG: 8-8-8
shrugs 80KG: 8-8-8
bal back ext BWT: 10-10-10
bal BB-row BWT: 8-8-8

klaar 16:48h.

 

[jimi]

deas moten hoger maar komt wel succes, netjes verder

 

[obikoe]

begin 15:48h

neck-press(staand) 35KG: 8-8-8
DB-bench-press 22KG: 8-8-8
rope-pushdown 20KG: 8-8-8
BB-curl 25KG: 8-8-8
bench-press(wide-grip)55KG: 8-8-8
beenheffen BWT: 10-10-10
1 arm DB knuckle-busters 12KG 2x: 8-8-8
shoulder-blaster DB 5KG 3x: 8-8-6

klaar 16:30h.

 

[obikoe]

15:57h

SQuatten wide-st.70KG: 8-8-8
BOR 50KG: 8-8-8
DB-lunges 12KG 2x: 8-8-8
stag.st.cable-crunch 30KG: 10-10-8
Goodmornings 30KG: 8-8-8
pull-ups BWT: 6-4-4
zercher-squats 50KG: 8-8-8
bal back ext. +10KG: 10-10-10

16:45h.

 

[obikoe]

13:53h

Bench-press 65KG: 8-8-8
upright-row 30KG: 8-8-8
close grip bench-press 45KG: 8-8-8
DB-hammer curl 14KG: 8-8-8
1 leg V-up BWT: 10-8-8
DB-incline bench 26KG: 8-8-8
knuckle-busters 25KG: 8-8-8

klaar 14:30h.

 

[obikoe]

10:30h.

warming-up: squat 25KG: 20 . goodmornings 25KG: 20.

Deadlift 100KG: 8-8-8
Squat(narrow st) 70KG: 8-8-8
RDL 70KG: 8-8-8
side cable-crunch 30KG 2x: 8-8-8
front pulldown 60KG: 8-8-8
shrugs 90KG: 8-8-8
bal back-ext BWT: 10-10-10
bal BB-row BWT: 8-8-8

11:26h klaar.

 

[obikoe]

11:10h

neck-press(staand) 37,5KG: 8-8-8
DB-bench-press 27KG: 8-8-8
rope pushdown 25KG: 8-8-8
BB-curl 30KG: 8-8-8
bench-press wide-grip 60KG: 8-8-8
beenheffen BWT: 10-10-10
1 arm DB knuckle-busters 13KG: 8-8-7
shoulder-blaster 5KG 3x: 8-8-6

klaar 11:54h.

opm. L-pols nog steeds niet goed .
benchpressen gaat moeilijk.

 

[obikoe]

10:39h

warm-up: squat30KG: 20 . goodmornings 30KG: 10

Squat(wide-st) 75KG: 8-8-8-8
BOR 55KG: 8-8-8
DB-lunges 2x14KG 2x: 8-8-8
stag.st.cable-crunch 30KG 2x: 8-8-8
Goodmornings 35KG: 8-8-8
pull-ups bwt: 8-7-4
zercher-squats 55KG: 8-8-8
bal back-ext + 10KG: 8-8-8

klaar 11:31h

 

[Jesaja]

Lekker bezig obikoe.

 

[Gillian]

Agreed with Jesaja. Keep it up Obi.

 

[obikoe]

zeker en vast......

 

[obikoe]

11:46h.

warm-up: bench 30KG: 25-20

Bench-press 70KG: 8-8-8-4
upright-row 35KG: 8-8-8
close-grip Bench 50KG: 8-8-7
DB-hammer curl 16KG : 8-8-8
1 leg V-up bwt: 12-12-12
DB incline Bench 28KG: 8-8-7
Knuckle-busters 30KG: 8-8-8

klaar 12:32h.

gewicht: 93,3KG.

 

[obikoe]

warm-up: naar de stad om boodschappen op de fiets......

11:17h

Deadlift 105KG: 8-8-8-8
Squat(narrow) 70KG: 8-8-8
RDL 75KG: 8-8-8
1arm side cable-crunch 35KG 2x: 8-8-8
front pull-down 65KG: 8-8-8
shrugs 100KG: 8-8-8
bal back ext BWT: 12-12-12
bal BB-row BWT: 8-8-8

klaar 12:12h.

 

[Robke78]

warm-up: naar de stad om boodschappen op de fiets......

Klik om te verkleinen...

Weighted BikeTrip -> Monsterous cardio skills

Toch weer een respectabele training in een goede tijdspanne.
Denk dat ik binnenkort jouw trainingsschema ga rippen en bij mij inbrengen

 

[obikoe]

Weighted BikeTrip -> Monsterous cardio skills

Toch weer een respectabele training in een goede tijdspanne.
Denk dat ik binnenkort jouw trainingsschema ga rippen en bij mij inbrengen

Klik om te verkleinen...

da,s prima Robke.
als je vragen hebt........?
ik help je.

 

[obikoe]

15:42h.

warm-up MP 30KG: 15-12

neck-press 40KG: 8-8-7-7
DB-bench-press 29KG: 8-7-5
rope-pushdown 27,5KG: 5-5-4
BB-curl 35KG: 8-8-5
bench-press(wide-grip) 65KG: 8-8-6
beenheffen BWT : 18-18-18
1 arm knuckle-busters 14KG 2x: 8-7-6
DB shoulder-blaster 6KG 3x: 8-6-6

16:34h

haal niet meer de volle 8reps bij elke oefening.
volgende week laatste week fase2 .
wordt een zwaar weekje.

 

[obikoe]

16:12h

warm-up: squatten 30KG: 20-20 . goodmornings 30KG: 10-10.

Squatten (wide st) 80KG: 8-8-8-8-8
BOR 60KG: 8-8-8
DB-lunges 2x16KG 2x: 8-8-8
st stance cable-crunch 35KG 2x: 8-6-5
goodmornings 40KG: 8-8-8
pull-ups BWT: 6-5-5
zercher-squatten 65KG: 8-8-8
bal back ext +10KG: 10-10-10-10

klaar 17:15h.

 

[obikoe]

14:10h

warm-up bench 30KG: 20-20-20

Bench-press 75KG: 8-7-5-4-3
up-right row 40KG: 8-8-6
close grip Bench 55KG: 8-7-4
DB-hammer curl 2x18KG: 8-7-6
1leg V-up bwt 2x: 14-10-10
DB incline bench-press 2x30KG: 8-5-4
knuckle busters 35KG: 8-7-6

klaar 15:03h.

gewicht: 92,6KG.
cutten gaat prima.

 

[JudokaDomie]

Goede trainingen oude man

j/k obikoe kan nog jaaaaren mee

 

[obikoe]

Goede trainingen oude man

j/k obikoe kan nog jaaaaren mee

Klik om te verkleinen...