Panda power

[Jake the snake]

barbell bench press 3x5x115kg 5 min rust (heb 3,4,4 reps gedaan zonder spotter)
dumbbell incline bench 5x10x26kg 90sec rust juist laatste set maar 6 ongeveer
behind the neck pulldown 5x10x66kg 90sec rust uitvoering wordt minder
barbell cheat curls 5x30kg,40kg,50kg,60kg,65kg

 

[Jake the snake]

deadlift 3x5x120kg 2min 30 sec rust
front squat 5x10x40kg 60sec rust

superset:buik 5x15 schuin kuiten 4x20x20kg zonder rust

 

[Jake the snake]

Beetje ziek geweest. Nog niet 100%

full squat 5x40kg,60kg,80kg;
3x100,
1x120kg,130kg 0x140kg

deadlift 5x60kg, 80kg, 100kg
3x120kg
1x130kg,140kg


seated reverse fly 5x10x25kg 15 sec rust

 

[Jake the snake]

voorslaan + press 3x5x60kg 90sec rust easy
barbell incline bench press 5x10x50kg 60sec rust (laatste 5 van laatste set afzien)
cable underhand pulldown 5x10x59kg 60sec rust ok
dumbbell lying triceps extension 5x10x10kg 60sec rust te lucht
dumbbell preacher curl 5x10x8kg 60sec rust
decline crunches 3x20

30min lopen hartslagmeter kapot 4.2km 15min 8 per uur 5min 12km per uur 10min 8per uur

 

[Jake the snake]

terug ziek

full squat 3x5x110kg

ging me niet af, terug naar huis gegaan.

 

[Jake the snake]

bench press 3x5x110kg 3min rust alle 3 set 5 goede reps, had er geen 6 kunnen doen.
(dikke) barbell press 3x10x40kg 5x40kg 10x30kg 1min rust
underhand cable pulldown 5x10x59kg 1min rust
seated dumbbell lateal raise 5x10x6kg 45sec rust verhogen
seated reverse fly 5x10x30kg beter 25kg pakken

 

[Jake the snake]

Terug op dieet bw =99,2kg (ik kom van 102kg)

Weinig tijd en weinig fut

squat 5x80kg 3x100kg 3x115kg 2min rust; 5x10x60kg 90 sec rust

bench press 5x80kg 3x100kg 3x115kg 3 min rust; 4x10x60kg en 1x10x40kg zonder rust gesuperset met reverse fly's 5x10x25kg

 

[Jake the snake]

deadlift 3x5x60kg 5x80kg,100kg,120kg 3x130kg 1x140kg 1x150kg tot 5min rust
front squat 5x10x40kg 90sec rust
superset staand kuiten + liggend leg curl 5x12x40kg en 23kg 1min rust
buik 4x15xbw en 8xbw 45 sec rust

nog op dieet alleen vergeten te wegen vanmorgend

 

[Jake the snake]

Bek in buziness

pull up 3x5xbw
squat 5x40kg,60kg,80kg,100kg
incline dumbbell bench press 8x20kg,30kg 5x40kg

 

[Jake the snake]

vorige week

power clean + press 1x80kg (PR)


Vandaag

squat 3x5x100kg
incline dumbbell press 3x5x38kg
deadlift 3x5x100kg
pull up en dip 2x2x5

 

[Jake the snake]

vorige woensdag

power clean en press 5x3x60kg
front squat 3x5x50kg
arnold press 5x10x10kg 1min rust
goodmornings 3x5x60kg

Vandaag

squat 3x5x102,5kg 2min rust
barbell bench press 3x5x90kg 90sec rust en 3x10x50kg 1 min rust
deadlift 5x120kg

dumbbell chest supported high row + chest supported row 3x10+10x6kg + dumbbell curl 3x10x10kg 1min rust

 

[Jake the snake]

circuit :45° leg press 5x5x160kg pull up 3x5xbw 2x5x assited dip 5x5xbw op 15 minuten

romanian deadlift 3x8x60kg 1min rust

cable pushdown 20x25kg
barbell curl 20x20kg

 

[Jake the snake]

power clean + press 5x3x62,5kg max 90sec rust
front squat 3x5x60kg max 90sec rust
arnold press 5x10x12kg 45sec rust
underhand pulldown 3x10x52kg 45 sec rust

 

[Jake the snake]

pull up 3x5xbw 2 min rust
underhand cable pulldown 5x10x59kg 1min rust
squat 3x5x105kg 2min rust
barbell bench press 3x5x95kg 2min rust
dip 5x5xbw 1min rust

 

[Jake the snake]

squat 3x5x107,5kg 2min rust 8x77,5kg 1min rust
power clean and press 5x3x65kg 2min rust
romanian deadlift 3x5x75kg 1min rust
arnold press 5x10x14kg 1min rust
underhand cable pulldown tot maag 5x10x59kg 1min rust

 

[Jake the snake]

front squat 3x5x65kg 2min rust
bench press 3x5x100kg 2min rust 1x8x75kg 1min rust
deadlift met dikke bar 5x120kg 2min rust 1x130kg

 

[Jake the snake]

squat 3x5x110kg 3 min rust
power clean + press 5x3x67,5kg 2min rust
romanian deadlift 3x5x80kg 1 min rust
supersuperset: decline crunches + dip + barbell curl (20kg) 3x10,8,10

 

[Jake the snake]

squat 3x5x112,5kg 3 min rust allemaal atg
bench press 3x5x102,5kg 2 min rust met stilleggen
pull up 5,5,3 2 de set was al met rust tussen reps2 min rust

afwisselend incline bench press en underhand cable pulldown 4x8x50kg en 52 kg

 

[Jake the snake]

chin up 3x5xbw
squat 3x5x115kg 3min rust ging moeizaam met slechte vorm
barbell bor 5x5x60kg 45sec rust
romanian deadlift 3x5x60kg 30sec rust

 

[Jake the snake]

squat 3x3x120kg 3min rust
deadlift 3x3x130kg 3min rust
prone lying leg curl 3x20x18kg 1min rust
barbell bor 5x5x65kg 1 min rust

barbell curl 5x5x30kg 30sec rust
hammer curl 4x8x14kg 45sec rust
dumbbell preacher curl 3x10x8kg 1min rust