Panda power

[Jake the snake]

bak in aktion

squat 5x20,40,60,80kg beenspieren zagen al af. Morgen hopelijk niet te stijf.
incline dumbbell bench press 3x5x30kg
chin up 2x5xbw en 1x4xbw
dip 3x5xbw

 

[Jake the snake]

squat 5x40kg,60kg,80kg,100kg 3x110kg Fx120kg 2min rust
chin up 5,4,3,2,1xbw 2min rust
barbell clean and press 3x3x60kg 2min rust
dumbbell press 5x10x10kg 45sec rust
dip 2x8xbw 2x5xbw 2min rust

 

[Jake the snake]

deadlift 5x60kg,80kg,100kg 3x120kg 1x130kg
reverse fly 4x8x6kg
decline crunches 5x10

 

[Jake the snake]

zondag 27/07

squat 4x8x80kg 2min rust
romanian deadlift 4x8x60kg 1min rust
staand kuiten 4x8x20kg


Maandag 28/07

chin up 5 4 3 3 3x bw 2 min rust
barbell bor 4x6x60kg 1min rust
dumbbell incline bench press 5x5x32kg 1 min rust
reverse fly's


woensdag 30/07


chin up 5 4 4 3 3 x bw 2 min rust
dumbbell incline bench press 3x5x34kg 1x8x26kg 2min rust
dumbbell press 5x10x12kg 1min rust
cable curl 5x10x30kg 1 min rust
rope triceps pushdown 5x10x20kg 1min rust

 

[Jake the snake]

donderdag 31 /07

iets in rug geschoten tijdens front squat, naar huis gegaan


6/08

nog een beetje last van rug. Alleen machines gedaan

soort decline bench press 4x8x120kg 12x80kg 16x40kg 1min rust
incline bench press 4x8x40kg 1min rust
dumbbell incline fly's 3x20x6kg 1min rust

lever pulldown 8x8x50kg 1min rust
low row machine 4x8x? 1min rust
pulldown behind neck 4x8x? 1min rust
wide grip seated row 3x12x30kg 1min rust

---------- Toegevoegd om 17:43 ---------- De post hierboven werd geplaatst om 10:42 ----------

45° leg press 5x120kg 3x3x140kg 8x120kg 12x80kg 20x40kg 1 min rust

lying leg curl 4x8x? 1 min rust
seated leg curl 3x20x30kg 1 min rust

seated calf raise 3x12x30kg 1 min rust
standing calf raise 3x20x30kg 1 min rust

seated leg extensions 4x8x45kg 12x39kg 16x35kg 20x29kg 1 min rust

 

[Jake the snake]

power clean en press 5x3x60kg 90sec rust
dumbbell press staand 4x8x20kg 90sec rust (juist gehaald)
dumbbell incline lateral raise 3x15x5kg 60sec rust
dumbbell lying rear delt row 3x15x5kg

barbell close grip bench press 4x8x60kg 60sec rust + drop set met laatste set 8x40kg+8x30kg+20x20kg
dumbbell triceps extension 4x10x24kg 1min rust
pushdown met touw

 

[Jake the snake]

squat 3x5x100kg 8x80kg 12x60kg 20x40kg 2min rust
romanian deadlift 4x8x40kg 1min rust
leg extensions 5x20x20kg 1 min rust
staand kuiten 5x15x15kg 1 min rust

 

[Jake the snake]

chin up 5,4,4,4,3 2min rust
barbell bor 4x8x50kg 1min rust
high row 4x12x50kg
seated row 3x20x16kg

barbell bench press 3x100kg 3x5x80kg 8x60kg 2 min rust
incline barbell bench press 8,7,6,5x60kg 2 min rust
decline fly's 3x20x8kg 1 min rust
incline fly's 3x20x6kg 1 min rust

 

[Jake the snake]

Na 2 weken jaarlijks verlof en overmatig drankmisbruik er nog eens ingevlogen.

Snelle training, weinig tijd(45min op de kop )

Squat 3x5x80kg
pull up 5,4,3,2,1
bench press 3x5x80kg
seated cable row 3x20x28kg
seated reverse fly's 3x20x18kg
seated dips 3x20x40kg en barbell curl 3x20x10kg

 

[Jake the snake]

dumbbell clean and press tot 38kg 1x
seated dumbbell press 4x8x24kg 2 min rust
power clean 3x3x dikkere barbell +40kg 1min rust
squat 3x5x85kg 1x8x60kg 1min rust
pulldown 3x12x59kg moeizaam 1min rust
reverse fly's 3x20
superset dip 4x8 en concentration curl 3x12x10kg 12x6kg

= 65min

 

[Jake the snake]

squat 3x5x90kg
barbell bench press 5,5,8x85kg 2min rust
underhand cable pulldown 4x8x66kg 1min rust
3x circuit met 2 gewichtjes van 5 kg : upright row 8x, yates row 12x, row 20x 1min rust
incline dumbell bench press 4x8x26kg 90sec rust

 

[Jake the snake]

squat 3x5x95kg 20x70kg 2min rust
barbell power clean and press 5x3x50kg 2min rust
chin up 6,5,4,3,2x bw 2min rust
cable row 4x20x25kg 1 min rust
seated dumbbell lateral raise 4x20x6kg 1 min rust

 

[Jake the snake]

squat 3x5x100kg 2min rust
barbell bench press 5,5,8x90kg 2min rust
deadlift 5x100kg
dumbbell incline bench press 4x8x26kg 1min rust.
underhand cable pulldown 10,10,8,5x66kg 1min rust
3xcircuit : upright row 8x, yates row 12x, row 20x 14kg 1min rust

 

[Jake the snake]

squat 3x5x105kg 3min rust
chin up 6,6,5,4,3 3min rust
power clean and press 3x5x55kg
press 5x8x30kg

 

[Jake the snake]

squat 3x5x110kg 1x8x80kg 3min rust
barbell bench press 3x5x95kg 1x8x80kg 3min rust
deadlift 3x5x100kg
close grip pulldown 3x10x59kg 1min rust
dip 3x12 2min rust
dumbbell seated lateral raise 3x12x8kg
concentration curl 3x15x8kg

 

[Jake the snake]

squat 3x5x100kg 2min rust
barbell bench press 5,5,11x90kg
chin up 6,6,5(en 3/4),5(1/2)xbw

 

[Jake the snake]

deadlift 3x5x120kg 8x90kg
leg extension+ legcurl 3x15x52kg en 30kg
incline dumbbell bench press 5x5x34kg

 

[Jake the snake]

squat 3x5x100kg 2min rust
deadlift 4x8x90kg 3min rust

 

[Jake the snake]

chin up 3x6xbw 3min rust
barbell bench press 3x5x95kg 1x8x75kg 2min rust
barbell bor 3x8x60kg 2min rust
seated dumbbell press 8,6,4x28kg 2min rust

rope pressdown 4x16x18kg 30sec rust
concentration curl 4x10x10kg 1min rust

 

[Jake the snake]

squat 3x5x105kg 2min rust
incline barbell bench press 5x5x70kg 1min rust
romanian deadlift 4x8x60kg 1min rust