Panda power

[Jake the snake]

Weinig tijd vandaag

Squat 5x3x130kg 5x10x80kg

 

[Jake the snake]

4,7km op 30min gelopen

 

[Jake the snake]

Powerclean 5x3x85kg
Deadlift 5x110kg 3x140kg 3x160kg
Romanian deadlift 4x8x100kg
Barbell row 3x8x80kg
Dumbbell press 8,8,8,7,6,8,8,8x26kg
En nog wat schouders isolatie oefeningen

 

[Jake the snake]

superset: bench press 10,10,10,9,9,8,8,7,6,7x100kg par grip pull up 5,5,5,5,5,5,5,5,5,4xbw

+ nog wat machine flys high cable row en
face pull en fatman pull ups

lopen 2km op 12min

 

[Jake the snake]

Squat 8x10x100kg helemaal leeg 10x70kg

Buik
Ab wiel 4x10
Crunches 4x15
Machine zijkant buik
Hyperextension 4x10

 

[Jake the snake]

Dumbbell press 10,10,8,10,8,8,7,6x28kg
Dumbbell lateral raises 4x12x12kg
Incline seated lateral raise 3x10x6kg
Seated rear delt raises 4x10x8kg
Rear delt row 3x10x30kg
Front raises 3x10x10kg

Cross curl 4x8x16kg
Barbell curl breed 3x10x30kg
Machine biceps 3x10x25kg
Concentratie curl 3x10x10kg

 

[Jake the snake]

Incline barbell bench press 5x100kg 5x3x110kg 8,8,5x90kg par grip pull up 5x5xbw
En nog wat

5km op 32min

 

[Jake the snake]

squat 3x120kg 5x3x130kg 1x140kg
45° leg press 5x12x90kg
kettlebell swings 5x10x24kg
leg extensions4x12x45kg leg curl 4x12x32kg
kuiten

ab wheel 3x12
crunches 3x12
twister 3x12x

 

[Jake the snake]

Powerpoint clean 3x5x80kg 1x90kg 0x100kg
Deadlift 5x120kg 3x140kg 2x160kg 1x180kg 0x190kg
Barbell row 3x12x80kg
Press 8x40kg 5x60kg 3x5x70kg laatste pp 8x50kg

En nog wat achterkant schouders

 

[Jake the snake]

Par grip pull up 5x5xbw en bench press 3x5x120kg 1x130kg 1x140kg met hulp
Fatmann pullup 5x8xbw Dumbbell incline bench press 3x8x42kg
Behind the neck pulldown 3x10x60kg dips 3x7xbw
Incline fly 3x12x10kg en cable pullover 3x10x40kg

 

[Jake the snake]

Squat 5x3x135kg 3x10x100kg 15x80kg 20x60kg
Crunches machine 3x12x30kg
Ab wheel 3x12
Crunches boven 3x15

 

[Jake the snake]

Push press 5x3x80kg
High pull 12x40kg 5x60kg 3x3x70kg 8x50kg
Schuin op bankje liggend lateral raise 3x10x6kg
Seated dumbbell rear delt raise 6x15kg 3x12x10kg
Dumbbell front raises 12x10kg 3x8x14kg
Face pull 3x12x30kg lateral raise 3x12x14kg
Seated dumbbell press 20x20kg
Barbell curl 3x12x30kg loting triceps extensions 3x10x30kg +EZ bar
Seated dumbbell triceps press 3x8x42kg EZ bar scott curl 3x10x20kg + bar
Cross Body curl 3x8x18kg one arm pushdown 3x10x15kg

 

[Jake the snake]

Incline dumbbell bench press 3x5x50kg 8x38kg 12x30kg
Bench press 12x40kg 12x60kg 8x80kg 3x100kg 1x110kg
En nog wat

 

[Jake the snake]

Power clean 5x3x85kg
Deadlift 8x100kg 5x120kg 3x140kg 5x1x165kg 8x120kg 12x100kg
Barbell row 3x8x85kg
Romanian deadlift 3x8x85kg

Back extensions 4x10
Buik machine 3x20x20kg
Ab wheel 3x12
Crunches

 

[Jake the snake]

Bench press 5x1x130kg 10,8,12(4laatste spotter)x100kg wide grip cable row 5x5x100kg rope cable row 3x12x60kg
Dip 10,8
Incline bench press machine 3x10x80kg

Standing DB curl (center focus) 12x12kg 12x14kg 8x16kg
Machine biceps 3x8x25kg
Cable curl 3x10x30kg
Concentratie curl 3x10x10kg

 

[Jake the snake]

Squat 3x3x140kg 3x5x120kg
Safetybar box squat 5x5x70kg +bar

Buik

 

[Jake the snake]

Push press 10x1x85kg
Behind the neck press 3x12x40kg
Dumbbell press 3x8x20kg
Wide grip upright row 20x20kg 15x30kg 12x40kg 8x50kg 6x60kg

Behind the neck pulldown 3x12x50kg
Freemotion Pulldown 3x10x100lbs
Close grip pulldown 3x10x50kg

Cgbp 3x8x80kg
Single arm pushdown 3x10x20kg

Dumbbell lateral raise

 

[Jake the snake]

Weinig energie vandaag

incline dumbbell bench press 5x42kg 5x50kg 2x10x34kg 8x34kg
one arm landmine press staand 3x10x25kg+bar
decline barbell bench press 3x10x100kg
machine fly's 3x10x52kg

triceps rope pushdown 3x12x25kg
triceps machine 3x10x40kg
overhead dumbbell triceps press 3x10x30kg
cable triceps kickback 3x10x

lopen 5km

 

[Jake the snake]

Power clean 3x5x80kg
Deadlift 8x110kg 3x5x140kg
Pulldown 3x12x125lbs
Rope cable row 3x8x50kg
Upright row 3x15x30kg

 

[Jake the snake]

Squat 3x5x125kg
Incline bench press 3x5x100kg free motion pulldown 3x8x160lbs
Dumbbell press staand 3x5x30kg barbell row 3x5x100kg
Machine triceps 2x15x40kg cross curl 2x10x14kg
Reverse fly's 3x15x8kg
Lateral raise. 3x15x10kg

Lopen 3,5km