Panda power

[Jake the snake]

voorslaan en press + cable standing rear delt row with rope 8x8x40kg+ 8x8x10kg 1 min rust tussen sets
barbell underhand row 8x8x60kg 45sec rust tussen sets
cable pullover 8x8x21kg 45 sec rust

superset close grip barbell bench press + hammer curls 4x8x60kg+16kg 45sec rust tussen sets

 

[Jake the snake]

Front squat 4x8x70kg minder rust (3min rust tussen sets)
deadlift 5x3x120kg verhogen (2min rust tussen sets)
romanian deadlift 3x12x50kg verhogen (1min rust tussen sets)
leg extension + leg curl 8x8x 32kg + 25kg verhogen (afwisselend zonder rust )
kuiten 3x16x25kg

+ lopen 20min 3km

 

[Jake the snake]

45sec rust tussen sets

barbell incline bench press 8x8x60kg is geworden 8,8,8,8,8,6,6,6 (laatste 3 sets 1 min rust)
wide grip pulldown 8x8x66kg
superset: reverse dumbbell fly + seated lateral raise 8x8x5kg + 8kg
preacher (mini) barbell curl 8x8x18kg verhogen
overhead ez bar extension 8x8x20kg (gew zonder ez bar)

 

[Jake the snake]

back squat 5x5x110kg (rust 2,2,2:30,3,3min)
deadlift 5x3x120kg (2 min rust)

 

[Jake the snake]

(dikke barbell) voorslaan + press en cable standing rear delt row 8x8x45kg en 8x8x15kg (1min rust )
underhand Yates row 8x8x60kg (30sec rust)
cable bent over pulldown 8x8x22kg (30sec rust)
incline dumbbell bench press 8,8,8,6,6,5x26kg (45 sec rust) helemaal op
cable pushdown 8x8x27kg (30sec rust)
barbell preacher curl 8x8x22kg (60sec rust)

+ lopen 2km en 3km met tussensprints 6

 

[Jake the snake]

front squat 5x5x75kg 2min rust verhogen
deadlift 5x3x130kg 2min rust verhogen
seated calf raise 8x20x20kg 40sec rust verhogen

 

[Jake the snake]

vorige maandag 45sec rust

leg press 8x8x80kg
pulldown 8x8x66kg
close grip bench press 8x8x60kg
behind the neck press smith 8x8x+10kg
Lever Wide Grip Seated Row (high bar, plate loaded) 8x8x35kg
(dikke) barbell curl 8x8x30kg

volgende keer 45sec rust --> 30sec rust

 

[Jake the snake]

(dikke) barbell squat 8x8x60kg 1min rust
romanian deadlift (met dikke) 8x8x40kg 1min rust
staand kuiten gedoe 8x20x20kg 1min rust
+buik
en 22 min lopen

 

[Jake the snake]

barbell voorslaan en press 8,8,8,8,8,8,7,5x50kg 1min rust
barbell Yates row 8x8x65kg 45sec rust
cable pullover 8x8x23kg 15sec rust
incline dumbbell bench press 5x5x32kg 1min rust
barbell preacher curl 8,8,8,8,8,6,6,4x23kg
dip machine 64x35kg in 3min30sec

 

[Jake the snake]

1 min rust tussen sets

cable close grip pulldown 10x10x66kg (niet allemaal)
dumbbell incline bench press 10x10x26kg (84 gehaald)
dumbbell row 3x10x20kg
pec dec 3x10x27kg

 

[Jake the snake]

superset : back squat + seated leg curl 10x10x70kg en 35kg (100 en 100) 90sec rust tussen sets

standing calf raise 3x15x25kg

buik 3x20x45kg

 

[Jake the snake]

superset: dip 10,10,10,10,10,10,10,9,9,8xbw + incline hammer curls 10x10x14kg 90sec rust

dumbbell reverse fly's 3x10x8kg 60sec rust
seated lateral raise 3x10x8kg 60sec rust
Lever Wide Grip Seated Row (high bar, plate loaded) 3x10x40kg 60sec rust

 

[Jake the snake]

60sec rust tussen sets

cable close grip pulldown 10x10x66kg
dumbbell incline bench press 10,10,10,10,10,10,10,8,8,8x24kg (96 gehaald)
barbell row 3x10x60kg
dumbbell fly's 3x10x12kg

 

[StickySteeez]

Joooo hier maar eens volgen!

 

[Jake the snake]

front squat 2x5x80kg +dropset: 5x80kg, 8x60kg, 8x40kg + overhead squat 8x20kg (2min30sec rust tussen sets)
voorslaan + press 5x60kg 3x65kg 1x70kg en 1x75kg (2 min rust)
dumbbell shoulder press 4x10x20kg (45 sec rust tussen sets)
chin up 3x5xbw + cable underhand pulldown 1x8x75kg (2 min rust)
deadlift 3x5x100kg (2min rust)
barbell curl 3x5x40kg (1 min rust)
close grip bench press 5x80kg 4x100kg dropset: 5x80kg, 8x60kg, 12x40kg (1 min rust)

 

[Jake the snake]

horloge vergeten

squat 3x5x115kg rust +- 3min
deadlift 3x5x105kg rust +- 3min
leg extensions 3x15x32kg enkele tellen boven vasthouden 60sec rust
leg curl 3x15x35kg enkele tellen vasthouden 60sec rust
kuiten 3x8x40kg + 20x20kg 60sec rust
buik

 

[Jake the snake]

incline barbell bench press 3x8x80kg dropset:8x60kg , 18x40kg 2min rust
t bar row 3x5x80kg 2 min rust 8x60kg 1 min rust
pulldown handpalm naar gezicht 4x8x73kg 1min rust
overhead french press 4x8x25kg (zonder ez bar) 1min rust
barbell curl 3x5x45kg (2min rust) 1x8x30kg
dumbbell lateral raise 8x8x8kg (30sec rust)

 

[Jake the snake]

front squat 3x5x85kg (rust:3min, 3min,5min)+ 1x8x65kg (60sec rust)
45° leg press 3x20x80kg (spanning op benen gehouden tot rep 15,12,10) 2min rust
superset; romanian deadlift 3x8x65kg + lying leg curl 3x20x18kg (boven vasthouden) 2 min rust

buik

+20 min lopen

 

[Jake the snake]

barbell bench press 3x5x90kg 1x12x70kg met stilleggen op borst (75sec rust tussen sets)
v bar row 3x5x82.5kg 90sec rust tussen sets en 1x8x62.5kg 60sec rust tusen sets
voorslaan + press 5x3x65kg (2min rust) 1x8x50kg (1min rust)
barbell curl 3x5x50kg en 1x12x35kg 60sec rust tussen sets
dip 12,8,8x bw 1min rust + tri kickback 1x20x6kg

 

[Jake the snake]

Een beetje 5/3/1 in schema steken

pull up 5,5,7 x bw 2 min rust
pulldown 4x10x66kg 1min rust
Lever Wide Grip Seated Row (high bar, plate loaded) 3x8x45kg 1 min rust

barbell bench press 3x5x95kg 2min rust
incline dumbbell bench press 5,5,12x36kg 2 min rust
incline barbell bench press 10x60kg 6x60kg 8x40kg 8x40kg 1min rust