Panda power

[Jake the snake]

power clean & push press 10x1x82,5kg 3x5x60kg
seated dumbbell press 8,12,10,8x22kg cable uprigth row met rope 4x8x50kg
lateral raise 5x12x10kg frontraise 3x10x20kg
rear delt machine 3x10x25g

4km op 26min gelopen

 

[Jake the snake]

Gisteren

Squat 5x3x125kg
Front squat 4x8x60kg
Squat 4x8x90kg
Leg curl 4x12 en leg extensions 4x12

Vandaag

Bench press 3x5x110kg 3x120kg 3x12x80kg barbell row 7x8x90kg
Dumbbell incline bench press 3x3x42kg 8x34kg en behind the neck pulldown 4x12x60kg
Machine fly's 4x10x100lbs en high row machine 4x12x90lbs

 

[Jake the snake]

staand dumbbell press 5x5x30kg
behind the neck press 3x8x52,5kg 20x32,5kg
lateral raise 25x4kg 20x6kg 15x8kg 12x10kg 8x12kg
Wide-grip Upright Row 4x15xez bar +15kg
Incline Side Dumbbell Lateral Raise 3x10x5kg
Rear Delt Row 3x15x32,5kg + Reverse Dumbbell Flyes machine 3x12x20kg
Alternating Front Dumbbell Raise 3x10x10kg

 

[Jake the snake]

squat 3x3x130kg 1x142,5kg 1x150kg 0x162,5kg 8,5,5x100kg
superset leg curl 4x10x45kg en leg extension 4x10x45kg
kuiten
buik

 

[Jake the snake]

Barbell incline bench press (heel schuin) 3x5x100kg 3x100kg 8x80 kg 12x60kg behind the neck pulldown 7x8x65kg
Deadlift 5x5x120kg deadlift gaat met niet af de laatste tijd.

En nog wat aangemodderd

 

[Jake the snake]

Press 5x60kg 3x70kg push press 5x80kg 1x90kg 1x95kg 0x100kg press 10x60kg 6x60kg 10x40kg
Cgbp 5x5x100kg
Lateral raise 25x6kg 20x8kg 15x10kg 12x12kg 8x14kg
Barbell upright row 4x15x30kg
Rear deltoid row 3x10x40kg fly rear deltoid 3x10x31kg
Incline lateral dumbbell raise 3x10x6kg
Front dumbbell raise 3x10x12kg

 

[Jake the snake]

mezelf zeer gedaan in de onderrug bij de gefaalde push press van 100kg . Enkel machines en lichte gewichtjes van de week

cable row met u handle (past mijne buik in) 4x8x80kg
wide grip cable row 4x10x60kg
behind the neck pulldown 4x8x70kg
v handle pulldown 4x8x70kg
cable uprigth row 4x10x60kg
reverse fly's machine 4x10x31kg


biceps barbell blaster 4x8x30kg
cross body hammer curls 4x8x14kg
cable curl 3x8x35kg
incline seated curl 3x10x10kg

Lopen 4,5km op 30min

 

[Jake the snake]

Bench press 3x3x120kg 5x100kg 8x80kg 8x60kg 10x40kg machine fly's 7x12x45kg
Incline dumbbell bench press 4x8x38kg

Triceps pushdown 3x10x35kg
Overhead triceps extensions 4x10x30kg
Triceps machine 4x10x38kg

Dumbbell latzral raise 5x10x12kg
Plate front raise 3x10x20k

2km lopen op 13min

 

[Jake the snake]

Squat 10x10x80kg
Leg curl 4x10x38kg leg extensions 4x10x100lbs

Buik machine 4x15x25kg
Ab wheel 4x8
Ab crunches met zo'n ding 3x12
Side abs machine 2x15x?

 

[Jake the snake]

Bench press 10x10x80kg set 9 3gemist en barbell row 10x10x70kg
Pulldown 5x10x60kg cable incline fly 5x10x15kg

 

[Jake the snake]

Squat 10x10x85kg
Leg curl 4x12x38kg leg extensions 4x10x105kg


Ab wiel 3x8
Crunches 5x15

 

[Jake the snake]

Dumbbell press staand 10x10x20kg

En nog wat

 

[Jake the snake]

Deadlift 5x5x140kg
Barbell snatch 3x5x40kg
High pull 3x5x60kg
Barbell Bor 4x8x80kg
Behind the neck pulldown 3x8x60kg
High row 3x10x60kg rear deltoid fly 3x10x31kg

 

[Jake the snake]

bench press 10,10,10,8,8,8,8,8,10,8,9x 85kg behind the neck pulldown 8x8x65kg en close grip pulldown 12,12,12,8x65kg
+ nog wat machine fly's en cable pullover

 

[Jake the snake]

Squat 10x10x90kg
Leg extensions 3x10x45kg en leg curl 3x10x38kg
But blaster 3x10x45kg
Kuiten staand
Buik

 

[Jake the snake]

Dumbbell press staand 10x10x22kg
Dumbbell upright row 4x10x22kg
Lateral raise 4x10x12kg
Front raises 3x10x10kg
Y reverse fly's 4x10x8kg
Face pull 4x10x20kg

 

[Jake the snake]

Bench press 10,10,10,10,10,10,9,8,8,7 x90kg en par grip pull up 5,5,5,5,5,5,4,5,4,4 x bw
Assistance dip machine 4x12x cable bent over Pullover 4x12x25kg
Machine fly's 4x10x58kg wide grip cable row 4x10x70kg

 

[Jake the snake]

Squat 9x10x95kg fitness ging sluiten anders 10x10

 

[Jake the snake]

Powerclean 5x3x80kg 1x90kg
Deadlift 5x110kg 5x130kg 3x3x150kg
Dumbbell press 10,10,10,9,9,10,7,8,8,8x24kg
Behind the neck pulldown 3x10x60kg
Y reverse fly's 3x12x6kg lateral raise 3x12x8kg
Rear deltoid machine 3x10x25 dumbbell front raises 3x12x8kg

 

[Jake the snake]

Bench press 10,10,10,9,8,8,7,8,8,7 x 95kg
Par grip pull up 5,5,5,5,5,4,4,5,4,4 x bw

En nog wat