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

[obikoe]

LB gaat aardig goed zo te zien

Klik om te verkleinen...

thanks

 

[obikoe]

11:32

warm-up bench-press 50KG: 10-10 .

Bench-press 85KG: 3-3-3 . c
incline Bench-press 75KG: 3-3-2 . a
bal-crunches + 10KG: 15-15-15. a
upright-row 50KG: 5-5-4 . a PR
close-grip Bench-press 75KG: 3-3-3 . c PR
knuckle-busters 30KG: 6-6-6 . a
BB-curl 40KG: 6-6-6 . a

12:21.

bench-press begint weer terug te komen.
dipje(2weken) is over...

 

[Gillian]

Not bad je bench

 

[obikoe]

14:04h

warm-up deadliften 70KG: 10-10 .

Deadlift 135KG: 3-3-3 . c
Squatten mid-st 90KG: 3-3-3 . c
st.stance cable-crunch 35KG 2x3: 6-6-6 . a
Goodmornings 60KG: 4-4-4 . a
cable-row 70KG: 8-8-8 . a
shrugs 110KG: 6-6-6. + static-holds : 12-11-9 sec.
walk-of/Squat 130KG: 1.

14:55h.

gewicht: 93.1KG.

 

[obikoe]

13:32h

Shoulder-press 55KG: 3-3-3 . c
incline-bench-press 70KG: 3-3-3 . c
bench-press 80KG: 3-3-3 . c
cable-crunch 35KG: 10-10-10 . a
rear-laterals 2x10KG: 6-6-6 . a
triceps-pushdown 35: 6-6-6 . a
DB-curl 20KG 2x3: 6-6-6 . a
hammer-curls 17KG 2x3: 6-6-6 . a


14:18h.

 

[obikoe]

16:24h

warm-up squat 50KG: 10-10.

Squatten(wide-st) 110KG: 3-3-3 . c
RDL 105KG: 4-4-4 . a PR
sit-ups incline: 18-18-18 . a
zercher-squats 95KG: 4-4-4 . c PR
supinated BOR 80kg: 5-5-5 . a
front pulldown 75kg: 6-6-5 . a
Goodmornings 65KG: 4-4-4 . a PR.

17:12h.

 

[obikoe]

15:23h

warm-up Bench 50KG: 10-10.

Bench-press 87,5KG: 3-3-3 . c
incline Bench 77,5KG: 3-2-2 . aPR
bal-crunches + 10KG: 18-18-12 . a
upright-row 55KG: 5-3-3 . a PR
close-grip Bench 80KG: 2-2-1 . c PR
knuckle-busters 32,5KG: 6-6-6 . a
BB-curl 42,5KG: 6-4-5 . a

16:15h

 

[Jesaja]

Zozo.. gaat lekker.. ik zie constant PR staan.. netjes bezig.

 

[obikoe]

Zozo.. gaat lekker.. ik zie constant PR staan.. netjes bezig.

Klik om te verkleinen...

het begint nu wat makkelijker te gaan .
heb een lange aanloop genomen .

 

[obikoe]

16:01h

Squat 50KG: 10-10.

Squatten 120KG: 1-2-2-2 . cPR
RDL 110KG: 4-4-4 . aPR
sit-ups: 21-21-21 . a
zercher-squats 100KG: 4-4-4 . cPR
supinated BOR 85KG: 5-4-4 . a
front pulldown 80KG: 5-4-3 . a
Goodmornings 70KG: 4-4-4 . aPR

16:52h.
gister me rug verbrand aan het Lauwersmeer...
squatten is niet echt lekker zo....
zat misschien wel meer in.

 

[obikoe]

15:55h

bench 50KG: 10-10.

Bench-press 90KG: 1-1-2-1 . c
incline-Bench 70KG: 3-2-2 . a
bal-crunches+10KG: 21-19-19 . a
upright-row 60KG: 2-2-1 . aPR
close grip Bench 70KG: 3-3-3 . c
knuckle-busters 35KG: 6-6-5 . a
BB-curl 45KG: 6-3-3 . a

16:52h

 

[obikoe]

16:02h

Deadliften 140KG: 3-3-3 .PR . 155KG: 1 . PR c
Squatten(mid-sta) 90KG: 3-3-3 . c
st.stance cable-crunch 35KG 2x3: 6-6-6 . a
Goodmornings 65KG: 4-4-4 .a
cable-row 75KG: 8-6-5 . a
shrugs 115KG: 6-6-6 . a - static-holds 115KG: 14-13-8 sec.
walk of/squats 140KG: 1.

16:52h.

 

[obikoe]

15:46h

MP(staand) 60KG: 3-3-3 .PR . 70KG:failed.....c
incline bench-press 75KG: 3-2-2 . c
bench-press 80KG: 3-3-3 . c
cable-crunch 37,5KG: 15-15-15 . a
rear-laterals 2x12KG 2x3: 6-6-6 . a
triceps pushdown 35KG: 6-6-6 . a
DB-curl 2x22KG 2x3: 6-6-5 . a
hammer-curls 2x20KG 2x3: 6-6-6 . a

16:36h.

gewicht: 94,4KG.

 

[obikoe]

16:14h

Squatten(wide) 100KG: 2-2-2 . c
Goodmornings 60KG: 4-4-4 . a
st.cable-crunch 40KG: 10-10-10 . a
zercher-squats 105KG: 3-3-3 . cPR
BOR 90KG: 3-3-3 . aPR

16:39h

 

[Grotesuriman]

mooie bor's obikoe , ik zit zelf al een tijdje rond de 80 maar ik hoop dit jaar de 90 te kunnen halen

 

[obikoe]

10:16h

Bench-press 85KG: 2-2-2 . c
incline bench 70KG: 3-3-3 . a
1 leg incline-raises2x3: 10-10-20 . a
close-grip bench 75KG: 3-3-3 . c
knuckle-busters 40KG: 5-5-5 . a

10:49h

 

[obikoe]

11:04h

RDL 90KG: 4-4-4 . a
Squats(mid)85KG: 3-3-3 . a
st.cable side crunch 40KG 2x3: 8-8-7 . a
front pulldown70KG: 8-8-8 . a
walk of/squat 150KG: 1.

11:27h

 

[Jesaja]

En hoe voelde het om 150kg op je nek te hebben?

 

[obikoe]

En hoe voelde het om 150kg op je nek te hebben?

Klik om te verkleinen...

heavy.....
dat is mijn ouwe lijf niet gewend.........

 

[obikoe]

11:20h

incline-bench 50KG: 10-10 .

incline Bench-press 65KG: 3-3-3 . a
Bench-press 70KG: 3-3-3 . a
bal-crunches + 10KG: 21-21-15 . a
rear-laterals 2x12KG: 5-5-5 . a
tri.pushdown 30KG: 5-5-5 . a

11:49h.

ga een beetje afbouwen , voel overal wat pijntjes en stroefheid .
zit tegen blesures aan denk ik.