Panda power

[Jake the snake]

Barbell incline bench press 1x110kg 1x115kg 1x120kg met hulp. 9x100kg 11x80kg 8 x 60kg met rekker

Dumbbell press 9x14kg 8x16kg 5x20kg 4x24kg 2x28kg
Lateral raise 5x10x8kg tegen record tempo
Reverse fly's 4x8x8kg
Plate front raise 10x10kg 10x20kg
Cable upright row 4x8x50kg

6km lopen op 43min

 

[MrSenor]

Pfoe flinke gewichten die je verzet op de incline bp!

 

[Jake the snake]

Deadlift 3x5x140kg
front squat 3x3x80kg slechte bar schoof altijd weg
Leg press 4x20x100kg

Pullover cable 4x12xveel
Pulldown 4x9x60kg
Cable row 4x10x60kg
Op recordtempo afgewerkt

Buik

 

[Jake the snake]

press 5x20kg 5x30kg 5x40kg 5x50kg 5x60kg 5x70kg
push press 3x80kg
behind the neck press 3x5x50kg cable upright row 3x8x60kg
dumbbell lateral raise 3x5x14kg 3x12x8kg
reverse fly's 20x6kg 18x6kg 12x6kg
plate front raise 20x10kg 15x15kg 12x20kg

4,5km op 29min gelopen

 

[Jake the snake]

Barbell incline bench press 2x3x105kg 3x100kg 8x80kg off dag
+ Wat borst machine ,
Dumbbell triceps press 3x5x42kg breed barbell curls 3x8x30kg
Skullcrushers 3x10x22,5kg + een bar dumbbell curls 3x8x16kg
Tate press 3x10x10kh Biceps machine 3x10x20kg

 

[Jake the snake]

Staand dumbbell press 3x6x30kg chest supported dumbbell row 3x8x30kg
Behind the neck press 3x5x55kg behind the neck pulldown 3x8x65kg
Dumbbell front raises hoog 3x6x14kg cable upright row 3x6x65kg
Reverse fly's machine 3x8x32kg cable lateral raise 3x5x10kg
Lateral raises machine 3x12x10kg

Cgbp 5x5x60kg+ banden barbell curl biceps blaster 5x8x30kg

4,20km om 28min

 

[Jake the snake]

Vorige week

Safety squat bar 3x100kg 5x5x80kg gaan zitten op bankje

Gisteren

Push press 3x80kg 5x1x80kg loop schoenen aan
Behind the neck press 4x60kg 2x60kg 3x60kg
Dumbbell press 4x7x22kg
Press 2x5x60kg 4x60kg
Lateral raises 3x4x16kg upright row 3x5x70kg
Reverse fly's 4x8x8kg lateral raise 4x12x8kg
Front raises 3x10x10kg

Lopen 4km 1:9per uur 2;10per uur 3;9 4;8

Vandaag

Front squat 3x5x80kg
Squat 4x10x80kg
Staand curl 3x8x10kg
Barbell hip thrust 3x10x40kg
Leg curl 4x15x31kg leg extensions 4x12x?

 

[Jake the snake]

Bench press 10x3x110kg
Machine fly 4x12x?
One hand incline dumbbell bench press 8x18kg
Incline dumbbell bench press 3x8x26kg

Lopen 4km

 

[Jake the snake]

vorige week

safety squat bar 3x3x110kg 8x90kg 20x70kg

ook vorige wwek

deadlift 23x120kg
par grip pullup 3x5

vandaag

bench press 3x3x120kg 1x130kg
cgbp 5x3x100kg


lopen 4km op 25min (12min 2100m)

 

[Jake the snake]

Wat mindere dag vandaag

Squat 2x1x140kg 5,3x120kg 5x100kg
45°leg press 5x12x100kg
Butt blaster 3x12x?
Leg curl 3x10x?
Staand leg curl 3x10x5kg
Leg extensions 3x10x?

 

[Jake the snake]

Gisteren

Lateral raise 5x10x12kg
Dumbbell press staand 10x8x20kg
Cable lateral raise 3x12x7,5kg

Vandaag

Deadlift 5x1x160kg
Par grip pull up 5x5xbw
Barbell rows 4x8x80kg laatste underhand
Superset cable Pullover 4x12x50kg btnpulldown 4x12x50kg

Barbell curl met biceps blaster 3x8x30kg
Biceps machine 3x8x18kg
Cross body hammer curls 3x8x10kg

 

[Jake the snake]

Dumbbell snatch links en rechts 3x30kg 3x34kg 3x38kg 5x1x42kg
Dumbbell press staand 5,5,8x30kg
Hang clean 3,2x80kg 2x8x60kg
Superset btnpress 12,12,10,8x40kg cable underhand pulldown 12,12,10,8x70kg
Barbell row 4x8x80kg
Lateral raises 3x5x14kg 2x8x10kg

 

[Jake the snake]

Squat 3x5x120kg 8x100kg
Front squat 5x5x60kg
Leg extensions 4x12x40kg leg curl 4x12x31
But blaster 3x15x100lbs
Standing leg curl 3x10x10kg
Buik

 

[Jake the snake]

Squat 4x3x125kg
Par grip pull up 5x5xbw & Press 5x5x60kg
Deadlift 3x5x140kg
Dumbbell incline bench press 8,6,6x42kg & barbell row 3x8x80kg
Barbell curls met biceps blaster 3x10x30kg & triceps skullcrushers 3x10x25kg + een bar

 

[Jake the snake]

Bench press 5x3x110kg 12x80kg
Dips 4x8
Incline dumbbell bench press 3x5x42kg
Machine fly 4x10x100lbs

Dumbbell triceps press 3x6x42kg biceps blaster 3x10x30kg
Skullcrushers 3x5x30 + ez bar cross curls 3x8x14kg
Seated curls 3x8x12kg

 

[Jake the snake]

Squat 5x40kg,60kg,80kg,100kg,120kg
Deadlift 5x60kg,80kg,100kg,120kg,140kg
Par grip pull up 3x5xbw
Seated high row 3x12x70kg
Barbell row 3x8x80kg
Behind the neck pulldown 3x10x50kg
Barbell biceps blaster 3x10x30kg en 12x20kg

2,5km op 16 min gelopen

 

[Sanca Saxon]

Heb je een tijdje rust gepakt ?

 

[Jake the snake]

Heb je een tijdje rust gepakt ?

Klik om te verkleinen...

Yes kerstmis was een drukke periode. Veel werken en veel kerst/Nieuwjaarsfeestjes
Nu kunnen we er terug invliegen

 

[Jake the snake]

Push press 10x1x80kg emom
Press 3x5x60kg
Incline dumbbell bench press 5x5x38kg
Machine fly 5x10x40kg
Cgbp 3x8x50kg

Lateral raise 5x10x8kg
Front raise 3x10x8kg

 

[Jake the snake]

squat 3x5x120kg 8x90kg
clean en (push) press 5x3x70kg 8x55kg
par grip pull up 7,6,6xbw dips 10,10,8
lateral raise 5x12x10kg
face pulls 4x10x
nog iets achterkant schouders