Panda power

[Jake the snake]

barbell bench press 3x5x115kg verhogen
incline (3) dumbbell bench 2x8x38kg 6x38kg
pec dec 3x12x75kg

lying dumbbell french press 2x12x16kg
overhead rope extension 2x12x25kg
pushdown 3x12x30kg

 

[Jake the snake]

squat 1x140kg 1x150kg 1x160kg PR
chin up 8x 7x 5x bw-40kg
bor 3x8x70kg
reverse fly's 3x10x6kg

machine preacher curl 3x12x25kg
dumbbell hammer gedoe 12x12kg

Verbetering squat record met 20kg

 

[Jake the snake]

Weeral van schema verandert

Bill Starr 5x5
Linear Version for Intermediate Lifters​

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm


front squat 5x40kg 5x60kg 5x80kg 2x90kg + 5x90kg back squat
press 5x30kg 5x40kg 5x50kg 5x60kg 3x65kg
deadlift 5x40kg 5x60kg 5x90kg 5x110kg 5x130kg
buikmachine 3x12x35kg
preacher machine 5x25kg 5x35kg 5x45kg 5x55kg 5x65kg(waren maar halve reps)

+10min joggen/slenteren

 

[Jake the snake]

squat 3x5x20kg 5x40kg 5x60kg 5x80kg 5x100kg 5x120kg 4x130kg
bench press 3x5x20kg 5x40kg 5x60kg 5x80kg 5x100kg 3x120kg
bor 3x5x20kg 5x40kg 5x60kg 5x80kg 5x100kg
barbell curl 5x20kg 5x25kg 5x30kg 5x35kg 5x40kg 5x45kg
dumbbell incline bench press 20x26kg


Was niet 100% vandaag, nog moe van de shiftwissel

 

[Jake the snake]

squat 5x60kg 5x80kg 5x100kg 5x100kg
upright row/press 5x30kg 5x40kg 5x50kg 5x55kg
deadlift 5x80kg 5x100kg 5x120kg 5x130kg

machine crunches 3x8x+35kg

 

[Jake the snake]

squat 5x60kg 5x80kg 5x100kg 5x115kg 3x135kg 8x100kg
incline barbell bench press 5x40kg 5x60kg 5x80kg 5x90kg 5x100kg (niet helemaal totop borst laten zakken +/- 10cm ) PR
barbell bor 5x40kg 5x60kg 5x80kg 3x100kg (helemaal leeg) 10x60kg


Ondaks dat ik maar juist wakker was en nog niet veel had gegeten, stevige squat en incline pr

 

[Jake the snake]

Vandaag arm training

smith behind the neck, press 5x10kg 5x20kg 5x40kg 5x60kg 5x70kg gewichten zonder smith bar.Er hangen een soort contergewichtjes aan de smith
barbell curl 5x30kg 5x35kg 5x40kg 5x45kg 5x50kg
close grip bench press 5x20kg 5x40kg 5x60kg 5x80kg 4x100kg (geen spotter ,durfde niet meer zakken)
dumbbell upright row 5x8kg 5x12kg 5x16kg 5x20kg 5x24kg
cable rope overhead extension + superset machine preacher curl
3x12x25kg + 3x12x20kg

 

[Jake the snake]

squat 5x50kg 5x80kg 5x100kg 5x120kg 5x130kg moeizaam maar toch gehaald
incline barbell bench 5x20kg 5x40kg 5x60kg 5x80kg 5x100kg moeizaam
bor 5x20kg 5x40kg 5x60kg 5x80kg 5x100kg

barbell curl 5x20kg 5x30kg 5x40kg 5x50kg 5x60kg meer cheat dan curl

 

[Jake the snake]

http://www.youtube.com/watch?v=4A0tkMhQMwg

 

[Jake the snake]

clean and push press 5x30kg 5x40kg 5x50kg 5x60kg push press 5x70kg
deadlift 5x60kg 5x80kg 5x100kg 5x120kg 5x140kg
pushdown 3x12x30kg

 

[Jake the snake]

squat 5x50kg 5x80kg 5x100kg 5x100kg
bench press 5x40kg 5x60kg 5x80kg 5x100kg PR 5x120kg (de 3 eerste waren 100% 2 laatste totop 15cm) 8x80kg
bor 5x40kg 5x60kg 5x80kg 5x100kg 4x110kg(gooien)

dumbbell curl (zoals barbell curl) 3x8x14kg

 

[Jake the snake]

squat 5x50kg 5x80kg 5x100kg 5x120kg 2x140kg 8x100kg
press 5x30kg 5x40kg 5x50kg 5x60kg 3x65kg 8x50kg
pull up 5xbw-50kg 5xbw-35kg 5xbw-20kg 3xbw 8xbw-35kg

 

[Jake the snake]

bench press 5x120kg 3x125kg PR 1x130kg (3/4 rep)
dumbbell incline bench press 10x34kg helemaal leeg
bench press 10x60kg
pec dec fly 12xalles

pull over 60x

 

[Jake the snake]

deadlift 5x40kg 5x50kg 5x80kg 5x110kg 5x130kg 1x150kg
1x160kg 8x110kg
seated high row machine 12x30kg 8x70kg 5x100kg
dumbbell biceps curl (zonder draai) 8x6kg 8x10kg 8x12kg 8x14kg 8x16kg
preacher machine 3x15x20kg

 

[Jake the snake]

dumbbell shoulder press. 5x12kg 5x18kg 5x22kg 5x26kg 5x30kg(eerste en laatste pp) Squatrek was bezet
bor 5x40kg 5x60kg 5x80 5x90kg 5x110kg smijten
squat 5x60kg 5x80kg 5x100kg 5x120kg 5x130kg
barbell curl 3x5xbar 5x30kg 5x40kg 5x50kg zware cheat curls nu 3x60kg

't was warm

 

[Jake the snake]

incline barbell bench press 5x40kg 5x60kg 5x80kg 5x100kg
3x105kg 8x80kg
barbell upright row 5x20kg 5x30kg 5x40kg 5x50kg 5x60kg
dumbbell row 8x12kg 8x22kg 8x30kg 8x38kg 8x42kg 5x46kg
dip 3x8xbw
buik machine 3x20x25kg
pullover 3x20x1

 

[Jake the snake]

press 5x35kg 5x40kg 5x50kg 5x60kg 1x70kg(pp) 8x55kg
deadlift 5x50kg 5x80kg 5x110kg 4x130kg kreeg weeral steken in spieren bovenaan ruggegraat , was nog niet goed opgewarmd waarschijnlijk.
dumbbell biceps curl (zonder draai) 5x10kg 5x18kg 5x22kg 5x24kg 5x26kg
dip 1x10
leg erections 10x 20kg 50kg 70kg 80kg
pullover 2x12xbar

 

[zodroog]

Zware leg erections. Je middelste been neem ik aan?

 

[Jake the snake]

bor 5x45kg 5x65kg 5x85kg 5x95kg 5x105kg
squat 5x50kg 5x80kg 5x110kg 5x125kg 2x135kg

fitness ging ineens dicht, zomertijd nieuwe openingsuren

 

[Jake the snake]

squat 5x40kg 5x70kg 5x90kg 5x110kg
bench press 5x40kg 5x60kg 5x80kg 5x100kg 5x120kg
deadlift 5x50kg 5x80kg 5x110kg 5x130kg 3x140kg kreeg weer steken in traps aan ruggegraat

pullover 3x15x minibar