Panda power

[Jake the snake]

voorslaan + press 3x5x65kg 3min rust zwaar!
staand dumbbell press 4x8x20kg 1min rust zwaar
barbell upright row 4x8x30kg 1min rust verhogen
schouder medley 4x8+8+8x 3de roze dumbbell

barbell curl tegen muur 4x8x30kg 1 min rust verhogen
dumbbell preacher curl 4x6x14kg 1 min rust volgende keer 4x7x14kg
seated hammer curl 4x8x16kg

close grip barbell bench press 4x8x70kg 1 min rust verhogen
dip 4x8 1 min rust
French press 3x12x15kg+ ez bar verhogen 1 min rust

 

[Jake the snake]

atg back squat 5x120kg 3x125kg 1x130kg 0x140kg 3 min rust
deadlift 3x5x120kg 3min rust
barbell glute bridge 4x8x60kg 30sec rust

staand kuiten 3x20x20kg 1 min rust
zittend kuiten 3x20x30kg 1 min rust

decline crunches 8x8xbw+5kg 30sec rust

 

[Jake the snake]

barbell bench press 5x3x120kg verhogen, zal wel de laatste keer zijn 3 min rust
incline dumbbell bench press 4x8x32kg 1min rust verhogen en naar 90sec rust

voorslaan +press 4x8x50kg 2min rust , was zwaar na de bench press
schouders medley 3x10+10+10x 4de roze dumbbells volgende keer de zwarte dumbbells

dip 4x8xbw 1 min rust
French press 4x8x20kg+ez bar 30sec rust

 

[Jake the snake]

Yates row 4x8x80kg 2 min rust verhogen
cable one arm pulldown 4x8x40kg 1min rust verhogen
gironda lat pulls 4x12x23kg 30sec rust
decline pullover 2x20x18kg 30sec rust

barbell curls tegen muur 3x8x34kg
dumbbell preacher curls 3x7x14kg
cable concentration curls 3x16x5kg

 

[Jake the snake]

Terug van konjée

rustige training

full back squat 3x5x100kg 2min rust
deadlift 3x5x100kg 2min rust
goodmornings 4x8x60kg 2min rust
staand kuiten 3x20x20kg 2min rust
decline crunches 7x10x 30sec rust

 

[Jake the snake]

barbell bench press 8x8x80kg 60sec rust. Tot 3 of 4 set alle 8, 5 en 6 nog 6 , 7 en 8 nog 4. 10sec rust om dan set toch af te maken
dumbbell incline fly's 3x20x6kg 1 min rust

oud schouder press machine 8x8x30kg 30sec rust
seated dumbbell lateral raise 8x8x6kg 30sec rust

pushdown 8x8x45kg 15sec rust
dumbbell one arm triceps extension 3x10x6kg afw l en r

 

[Jake the snake]

incline dumbbell bench press 8x8x24kg 45sec rust
barbell bench press 20x60kg 12x60kg 8x40kg 90sec rust

dikke barbell bor 8x8x60kg 45sec rust
pulldown 3x12x59kg 45sec rust
seated rear delt row 3x12x30kg 45sec rust

 

[Jake the snake]

squat 8x8x80kg 50sec rust

romanian deadlift 3x12x40kg 60sec rust

zittend kuiten 4x20x30kg 60sec rust

decline crunches 4x8 en 4x12xbw 30sec rust

 

[Jake the snake]

pull up 3x5xbw[=105kg(=bw+kleren+eten+pis en kak)] 2 min rust en 1x8xbw-60kg

voorslaan+press 8x8x40kg 45sec rust. 100% verhogen.

fatman pull up 8x8xbw 45sec rust vanaf 4de set niet meer alle 8 eerder 6

close grip bench press 8x8x60kg allerlaatse rep van de laatste set niet gehaald

dumbbell preacher curl 8x8x8kg 30sec rust

 

[Jake the snake]

front squat 3x5x70kg 2min rust en 1x8x50kg 1min rust
deadlift 3x5x120kg 3 min rust aan techniek gewerkt voelde licht aan ,moest eens kijken of alle gewicht eraan hing
goodmornings 4x8x70kg 1 min rust
donkey calf 5x20x20kg 1 min rust
decline crunches 8x10xbw 30 sec rust

 

[Jake the snake]

barbell bench press 3x5x100kg met 1a2sec stilleggen 2min rust verhogen
incline dumbbell bench press 3x5x40kg 2min rust

arnold press 3x12x20kg 2min rust
dip 8,6xbw 2min rust

overhead French press 2x12x25kg excl ez bar 1min

 

[Jake the snake]

squat 3x5x105kg 2min rust
dumbbell incline bench press 3x5x42kg 2min rust 1min rust 8x32kg
deadlift 3x5x125kg 3min rust
pulldown 3x15x59kg 1min rust 8x59kg+7x42kg
barbell curl tegen muur 4x8x22kg 1min rust
dumbbell lateral raise 3x20x6kg 1min rust

 

[Jake the snake]

squat 3x5x110kg 2min30 rust
deadlift 3x3x130kg 3 min rust techniek was weer slecht
cable straight back seated row 2x20x30kg
squat 1x20x60kg

 

[Jake the snake]

barbell bench press 3x5x105kg 2min rust
incline dumbbell bench press 3x5x42kg 2min rust

clean and press 2x8x50kg en 5x50kg 2min rust
vanaf hier 1 min rust tussen sets
dip station 2x20x45kg
schouder medley 3x10+10+10X6kg

overhead French press 2x20x15kg +ez bar
pushdown 2x20x23kg

 

[Jake the snake]

maandag 21 okt

pull up 3x5xbw 2min rust
barbell row 4x8x80kg 2min rust
cable rear pulldown 3x12x32kg 1min rust
seated wide grip row 2x20x32kg 1min rust

barbell cheat curl 5x30kg, 40kg, 50kg, 60kg, 0x70kg 1x8x40kg 1 a 2 min rust
dumbbell preacher curl 4x8x10kg 1min rust
cable curl 2x20x40kg 1min rust

woensdag

barbell bench press 3x5x110kg 2min rust
incline dumbbell bench press 2x5x44kg 1x4x44kg 2min rust

staand dumbbell press 2x8x22kg 1x6x22kg 1min rust
dip 1x12xbw 1min rust
incline dumbbell bench press 1x20x20kg (14+3+3)

+ triceps gedoe

 

[Jake the snake]

Is vorige keer iets in schouder geschoten.

Squat 3x5x105kg 8x85kg 2min rust (ging moeizaam, gisteren nog 45min gelopen)

Barbell press 5x30kg 5x40kg 5x50kg rustig terug opbouwen
barbell bench press 5x10x60kg 1min rust allerlaatste set maar 5 gehaald 15sec rust en nog 5

barbell bor 3x5x80kg 8x60kg 1min rust
behind neck pulldown 5x10x45kg 1min rust
romanian deadlift 3x8x60kg 45sec rust

 

[Jake the snake]

voorslaan en press 3x5x55kg 2min rust
barbell bench 5x10x65kg 90sec rust
behind the neck pulldown 5x10x52kg 60sec rust


25 min loopband op het gemak 8.2per uur 143 max

 

[Jake the snake]

squat 3x5x110kg 2min 30 rust
deadlift 5x10x60kg 2 min rust
schuin kuiten gedoe 5x15x20kg 1 min rust
buik 5x10xbw 45 min rust

 

[Jake the snake]

barbell bench press 3x5x110kg 2min rust
voorslaan + press 5x10x35kg 90sec rust (cardio!)

barbell bor 3x5x80kg 2 min rust
dumbbell row 5x10x20kg 1min rust

triceps machine 4x12x20kg
dumbbell preacher curl 4x8x12kg

lateral raise 3x20x6kg

 

[Jake the snake]

gisteren 55 min gelopen

voorslaan + press 3x5x60kg 2 min rust
incline dumbbell bench press 5x10x26kg 60sec rust (1-3 set), 4de set 75sec rust, 5de 90sec rust
behind back pulldown 5x10x59kg 60sec rust
Dumbbell Reverse Fly On Incline Bench 5x12x6kg 45sec rust
superset; seated cable preacher curl + rope pulldown 5x12x30kg en 20kg zonder rust tussen sets