Panda power

[Jake the snake]

Nieuw schema

speed reps : press 12x3x42,5kg
front raises op incline bankje 4x12x8kg
barbell shrugs breed op incline bankje 4x25x20kg

speed reps deadlift 12x3x100kg
superset barbell bor naar borst 5x12x40kg kettlebell swing 5x14x24kg

ab wheel 4x12

 

[Jake the snake]

10/07

squat 3x3x140kg 5x120kg 8x100kg speed squat 3x3x80kg
front squat 3x5x60kg
romanian deadlift 3x12x80kg

ab wheel 4x12
oblique twist 3x12x25kg

11/07

superset barbell row 5x5x100kg decline bench press 5x5x120kg
superset par grip pull up 5x5xbw dip 5x5xbw
dumbbell uprith row 4x12x12kg
superset rear delt machine 3x12x25kg machine fly's 5x10x60kg

skullcrusher 4x8x20kg +ez bar preacher barbell curl 4x10x20kg

 

[Baby Olifant]

Panda

 

[Jake the snake]

front squat 5x3x90kg
squat 3x5x120kg
deadlift 4x8x110kg
superset leg extensions en leg curl

buik

 

[Jake the snake]

Superset par grip pull up 5x5xbw barbell bench press 5x5x110kg
Dumbbell press 4x8x22kg t bar row 4x8x55kg
High pull 4x8x60kg cable fly's 4x8x

 

[Jake the snake]

Terug uit verlof
Deadlift 5x60kg 5x80kg, 5x100kg, 5x120kg, 5x140kg
Bench press 5x60kg 5x80kg, 5x100kg, 3x3x120kg, 5x100kg en 8x80kg gesupperset met cable rows 7x8x60kg
Squat 5x40kg, 5x60kg, 5x80kg, 5x100kg, 5x120kg
Ab roller 3x12

 

[Jake the snake]

Power clean 5x3x80kg
Squat 3x7x120kg 10x100kg 15x80kg
Press 3x5x60kg
Row 3x12x

 

[Jake the snake]

bench press 2x5x120kg 4x120kg 4x100kg 8x80kg12x60kg 20x40kg en machine row 5x5x100kg

 

[Jake the snake]

Deadlift 5x3x140kg
Kettlebell swings 4x12x24kg
Behind the neck press 4x10x40kg en behind the neck pulldown 4x12x45kg
Ab wheel 3x12
Crunches 3x12

 

[Jake the snake]

Front squat 3x5x80kg
Romanian deadlift 3x5x80kg
Squat 5x8x80kg
Kuiten
Ab wheel 3x10
Crunches 3x10
Zij gedoe buik

 

[Jake the snake]

Staand dumbbell press 5x5x28kg en par grip pull up 5x5xbw
Dips 4x8xbw en high pulls 5x3x70kg
Incline bench press machine 4x8x100kg en chest supported dumbbell row 4x8x24kg
Cgbp 4x8x70kg en

 

[Jake the snake]

Dumbbell snatch 10kg 12kg 14kg 16kg 18 kg 20kg 22kg 24kg 26kg 28kg 30kg 34kg 38kg 42kg 46kg links en rechts
Frontsquat 3x5x70kg 8x50kg 12x40kg
Superset barbell bench press 3x5x110kg 8x85kg 12x60kg barbell Bor 5x5x80kg
Press 3x4x60kg pulldown2x 16x50kg
Buik

 

[Jake the snake]

Front squat 3x5x75kg
Romanian deadlift. 3x5x75kg
Clean and press 3x5x65kg
Rope cable upright row 3x12x25kg & lat freemotion 3x12x50 kg
Behind the neck press 3x12x40 kg
Reverse fly's 3x12x6kg
Lateral raise 3x12x6kg

 

[Jake the snake]

par grip chin up 7,7,6 x bw en dips 3x12xbw
dumbbell triceps press 4x6x42kg en dumbbell curl 4x8x16kg
decline cgbp 3x7x70kg cable curl 3x12x30kg
dumbbell skullchrusher 3x6x12kg se

 

[Jake the snake]

barbell snatch 2x3x40kg 3x3x50kg
front squat 3x5x80kg 8x60kg 12x40kg
kettlebell swings 4x10x24kg
barbell incline bench press 3x5x90kg 8x70kg cable uprigth row met rope 3x5x55kg 8x40kg 12x30kg
dumbbell press 10x16kg 6x20kg 5x22kg pulldown3x?
front raise 3x5x12kg
lateral raise 3x5x10kg
reverse fly's 3x5x8kg
buik

 

[Jake the snake]

Barbell incline bench press 3x5x95kg seated cable row 3x10x60kg
Staand dumbbell press 4x8x20kg en cable upright row met touw 4x8x60kg
Front raise hoog 3x5x10kg
Lateral raise 3x5x10kg
Reverse fly's 3x8x8kg

5km lopen

 

[Jake the snake]

dinsdag
front squat 3x5x85kg 8x65kg 12x45kg
romanian deadlift 3x10x80kg
squat 4x8x80kg
leg extensions 4x12x35kg en leg curls4x12x32kg
staand kuiten
buik

 

[Jake the snake]

Behind the neck pulldown 4x12x60kg barbell incline bench press 3x5x100kg 7x80kg 10x60kg
Dips 4x8xbw fatmann pullup 4x8xbw
Upright cable row3x12x 50kg cable fly's 3x12x20kg
Pullover 3x20x14kg


Cable lateral raise 4x12x

 

[Jake the snake]

clean & press 5x30kg,40kg 50kg 60kg 70kg
behind the nech press 3x5x45kg 8x40kg 12x35kg
dumbbell front raise hoog 3x5x12kg
lateral raise 3x5x12kg
reverse fly's 3x8x8kg
cable uprigth row 4x8x50kg
cable lateral raise 4x12x5kg

 

[Jake the snake]

Front squat 3x3x90kg
45 leg press 12x90kg 10x120kg 8x140kg
Leg extensions 4x20x25kg


Leg curl 4x10x32kg

En nog wat , slechte training