Panda power

[Jake the snake]

90sec rust tussen sets

barbell decline bench press 3x8x100kg bij 6de rep laatste set alle kracht weg
(dikke) barbell bor 3x8x80kg verhogen
(dikke) barbell press 3x8x45kg verhogen
hammer curls + dip 3x8x16+bw verhogen
pullover 3x15x14kg verhogen

 

[Jake the snake]

full squat 3x5x125kg (3min rust tussen sets)

60 min lopen tegen 9 per uur

 

[Jake the snake]

training voor vandaag
Weeks 5-6 (2 Minutes Rest between Sets):

[Link niet meer beschikbaar] - 4 Sets x 8 Reps x 80kg (laatste 2 van laatste set spotter) verhogen
[Link niet meer beschikbaar] - 4 Sets x 8 Reps x79kg verhogen
one arm dumbbell upright row - 4 Sets x 8 Reps x 24kg verhogen
Superset: [Link niet meer beschikbaar] + incline [Link niet meer beschikbaar] - 4 Sets x 8 Reps x16kg verhogen
dumbbell side raise 7x8x6kg (30sec rust) verhogen

 

[Jake the snake]

gisteren 11,5km gelopen op 1uur 28min rustig tegen hartslag 140-145 met 100kg bw

 

[Jake the snake]

Weeks 5-6 (2 Minutes Rest between Sets):

barbell decline bench press 4x6x105kg verhogen
[(dikke) barbell bor] yates row 4x8x85kg verhogen
(dikke) barbell press 8, 7, 6, 5 x 50kg volgende keer 4x6 proberen
hammer curls + french press 3x8x20kg en 20kg (+ez bar) verhogen

buik machine 4x25x30kg tijdens 1min rust staan draaien

close grip pulldown 7x8x45kg (30sec rust tussen sets)

 

[Jake the snake]

Weeks 5-6 (2 Minutes Rest between Sets):

front squat 4x8x70kg verhogen
wide grip pulldowns 4x8x86kg verhogen,reps verminderen
incline barbell bench press 4x6x85kg verhogen (allerlaatste rep met beetje hulp)
one arm dumbbell upright row 4x6x26kg verhogen
superset : close grip barbell bench press(met stilleggen op borst) + seated dumbbell curls
4x8x70kg+20kg verhogen

+fat barbell curl 1X25X20kg
+cable pushdown 1x25x23kg

 

[Jake the snake]

Weeks 5-6 (2 Minutes Rest between Sets):

barbell decline bench press 4x6x110kg verhogen
[ barbell bor] yates row 4x8x90kg verhogen
barbell press 4x8x50kg verhogen
pullover 3x15x18kg verhogen
hammer curls + cable pushdown 4x8x18kg en 60kg verhogen

cable lateral raise 7x10x9kg ( zonder rust afwisselend l/r )

 

[Jake the snake]

Beetje ziek geweest.

Gisteren 12,5km gelopen in 1uur en 29min. Weinig geslapen , nog niet volledig hersteld van gisteren.


3min rust tussen sets

pull up 5x5
incline barbell bench press 5x5x90kg (3de en 5de set 5rep gemist)
one arm dumbbell upright row 5x5x28kg

superset: close grip barbell bench 3x5x75kg + barbell curl 3x8x40kg

helemaal kaput

 

[Jake the snake]

Weeks 7-8 (2 Minutes Rest between Sets):


barbell decline bench press 4x5x115kg verhogen +8x80kg
[ barbell bor] yates row 4x5x95kg verhogen +8x65kg
barbell press 3x5x60kg verhogen + 8x50kg + 8x40kg
1 lange superset; hammer curls + cable pushdown 4x8x18kg en 4x8x60kg verhogen

gisteren nog 7km op 45min gelopen

 

[Jake the snake]

(60sec rust)
(dikke) barbell bor 5x60kg 5x70kg 5x80kg 5x90kg 3x100kg (grip) + 8x60kg
wide grip pulldown 4x8x73kg
barbell high pull + press 4x8x40kg
seated lateral dumbbell raise 8x8x6kg
preacher ez bar curls + pushdown 4x8x10kg+65kg


zondag 10 miles!

 

[Jake the snake]

10 miles uitgelopen in 1 uur en 53 minuten

full squat 5x40kg 5x60kg 5x80kg 5x100kg 1x120kg
front squat 8x40kg
deadlift 2x5x60kg 5x80kg 5x100kg 5x120kg

rustig na 10miles terug beginnen skwatten

 

[Jake the snake]

[Link niet meer beschikbaar] - 5x5x40kg
[Link niet meer beschikbaar] - 5x5 moeizaam
voorslaan- 5x3x60kg
Superset: machine preacher curls + barbell close grip bench press 4 Sets x 8 Reps x 20kg + 70kg
machine side raise 8x10x37kg

 

[Jake the snake]

2 min rust tussen sets

front squat 4x8x60kg
deadlift 3x5x120kg

+25min lopen

 

[Jake the snake]

2min rust tussen sets

barbell decline bench press 2x8x100kg 2x6x100kg (had ook 8 moeten zijn)
[ barbell bor]underhand yates row 4x8x80kg
fatman pull ups 3x12xbw
dumbbell seated rear lateral raise 3x10x6kg 1min rust
barbell press 4x8x45kg verhogen
superset; seated dumbbell curl + seated overhead extension ez bar 4x12x16kg+20kg
preacher curl machine 3x8x15kg

 

[Jake the snake]

full squat 5x5x100kg
deadlift (met dikke barb) 5x5x100kg

+ 5km in 33min 35sec

 

[Jake the snake]

2 min rust tussen sets

incline(20°) dumbbell bench press 5x5x40kg
dumbbell seated rear lateral raise 3x12x6kg
voorslaan + press 5 x30kg 40kg 50kg 60kg 3x65kg
dip 3x12xbw
seated ez bar french press 3x12x15kg
triceps pushdown 3x12x35kg

 

[Jake the snake]

2 min rust tussen sets

close grip chin up 5x5xbw
assisted pullups 3x15xbw-veel
romanian deadlift 3x12x60kg
cable pullover 7x12x18kg (30sec rust)

alternating dumbbell biceps curl 3x8x18kg
cable preacher curl 3x12x25kg (verhogen)
ez bar curls 7x8x10kg(+ezbar) verhogen 30sec rust

 

[Jake the snake]

2 min rust tussen sets

front squat 4x8x65kg (laatste set 3 min rust) verhogen
deadlift 4x8x100kg (laatste set 3 min rust) verhogen
leg curl 3x15x25kg 30sec rust
leg extension 3x20x 5de blokje 30ses rust

+ 30 min lopen

 

[Jake the snake]

2 min rust tussen sets

barbell incline bench press 4x8x80kg (s 3&4 laatste 2 problematisch)
chin up 3x5xbw + 3x10x53kg
cable pullover 3x12x28kg

superset: barbell curl + dip 3x8x 30kg + bw

 

[Jake the snake]

2 min rust tussen set

back squat 5x5x105kg verhogen
deadlift 3x5x60kg 5x90kg 5x110kg
romanian deadlift 4x8x40kg (45 sec rust tussen sets)

20min lopen