possessed log

[possessed]

25/02/08

full squat: 10*50/6*80/ 5*5*100
OHP: 5*5*50
pendlay row: 10*50/5*5*85
weighted dips: 10*BW/5*5*BW+18
weighted pull ups: 5*5*BW+7kg
biceps curls (ez bar): 10*20/10*30/6*40 (ex. baar)

 

[possessed]

26/02/08

Deadlift routine

10*70/6*100/1* 2*142.5/ (speedDL)8*3*115
in circuit (3 sets*8reps)
SLDL: 90kg/100kg/110 kg
BOR (dumbbell): 36kg
reverse grip lat pull down: 55kg
arched back goodmorning: 1*40kg/2*50

donkey calve raises 4*10*90
4 sets buikoef

 

[possessed]

"recovery day"

FS: 10*50/8*80/3*3*90
Frontsquat: 10*50/2*8*70/1*8*80
OHP: 10*40/3*3*45
upright rows: 4*10*50
pully: 10*75/10*80/10*85/10*95
benchpress: 10*50/3*3*87.5/10*90
dumbbell curl: 2*10*18/10*20/10*22
tricep extension: 1*10*16/3*10*18/
6 sets buikoef.

 

[possessed]

1/03/08


benchpress: 15*20/10*70/5*95/1*105/1*115/1*120 (PR)/1*122.5 (fail)/5*100

full squat: 10*50/8*80/5*95/1*105/1*115/1*125 (PR)/8*97.5
neckpress (smith, excl. baar): 10*30/5*40/5*50/2*60/8*40
BOR: 4*10*80
pully: 2*10*50/10*60/8*70
legcurl: 3*10*30/1*8*35
1 gripoef

Meer verwacht van de squat, maar voelde nog wat stram aan, enfin, zowiezo ist belachelijk dat men squat praktisch even goed/slecht is of men bench

 

[Grotesuriman]

sterke bench man

 

[possessed]

03/03/08

full squat: 12*50/ 5*5*102.5
incline BP: 10*50/1*5*75/4*5*80
MP: 5*5*50
weighted dips: 12*BW/5*5*BW+20
weighted pull ups: 5*4*BW+8
concentration curl: 4*10*18
8 sets buikoef.

 

[possessed]

Deadlift routine 04/03/08


10*70/8*100/5*130/2*152.5
8*3*122.5

3 circuits van 8 reps

RDL: 100/110/120
BOR (dumbbells): 42.5/50/50
reverse grip pully: 50/55/60
arched back goodmorings: 50/60/60

4 sets buikoef
standing calve raise: 10*90/10*100/10*120/8*130

 

[possessed]

"recovery"


fullsquat: 15*50/1*10*70/3*3*92.5
frontsquat: 2*10*70/1*8*80
OHP: 2*10*40/3*3*45
pendlay: 5*5*87.5
lateral raise: 2*10*16/2*8*18
incline BP: 2*10*40/ 3*3*70
dumbbell hammercurl: 4*10*18
tricps pushdown: 10*25/10*30/10*40/8*42

 

[possessed]

07/03/08

fullsquat: 12*50/5*90/5*100/5*110/3*120 (PR)/7*92.5
incline bp/ 12*50/5*80/3*85/1*95/1*100 (PR)
dumbbellpress: 10*22/10*24/8*28/5*30
pully: 10*75/10*85/10*100/8*110
leg curl: 4*10*35
one leg standing clave raise (dumbbell): 2*10*28/2*10*30
1 gripoef.

 

[possessed]

10/03/08

Fullsquat: 12*50/5*5*105/10*80
BP: 10*60/2*5*95/3*5*100
OHP: 15*20/5*5*55
weighted pull ups: 5*4*BW+9kg
weighted dips: 5*5*BW+22
spidercurls: 2*10*30/1*8*38.5/1*6*40

 

[possessed]

11/03/08


deadlift routine week 3

deadlift: 10*70/8*100/3*140/2*150/2*162.5
speeddeadlift: 8*3*132.5

assistance: 3 circuits van 8 herhalingen

RDL: 100/110/120 (6*)
BOR (dumbbell): 50/50/50
reverse grip pully: 55/60/65
arched back goodmorning: 50/60/65

6 sets buikoef.

 

[possessed]

recovery

Frontsquat: 12*50/1*3*72.5/1.3*80/1.3*85/10*60
leg extensions: 10*35/10*45/10*55/8*70
BP: 10*60/3*3*90/10*80
OHP: 3*3*47.5
rear lateral raise : 10*18/10*20/10*22/8*24
pendlay row: 10*50/5*5*90
conc. curl: 2*10*18/2*10*20
triceps pushdown: 4*10*40

 

[possessed]

Full squat: 12*50/8*90/5*105/5*115/2*125/1*130 (PR)/6*95
leg curl: 3*10*35/1*5*40
benchpress: 12*50/10*90/6*100/4*110/1*120/7*100 (meer van verwacht, middelmatige prestatie)
dumbbell flyes (flat): 10*18/10*20/10*22/10*24
OHP: 10*40/5*50/3*55/2*60/2*64/1*70 (PR)
pendlay row: 10*50/3*3*80
6 sets buikoef.

 

[possessed]

Full squat: 12*60/5*5*107.5/8*95
pendlay row: 10*50/5*80/3*90/1*100/2*110 (PR)/10*80
OHP: 5*5*55
weighted dips: 12*BW/3*5*BW+20/15*BW+22/1*5*BW+24
weighted pull-ups: 4*5*BW+9/1*4*BW+9
seated dumbbell hammer curls: 4*8*18
standing calves raise: 10*90/10*110/10*12/8*130

 

[possessed]

Deadlift routine

Deadlift: 10*70/5*100/3*140/1*150/1*160/2*170 (PR)/2*160
speeddeadlift: 5*3*142.5

3 circuits van 8 reps assistance oef.

RDL: 100/112.5/120
BOR(dumbbell): 50/50/52.5
reverse grip lat puly: 55/60/75
arched back goodmorning: 40/50/60

 

[possessed]

Recovery

front squat: 10*50/8*60/1*3*80/1*3*90/1*3*95 easy
45° leg press: 10*100/3*10*120
Incline BP: 10*40/5*5*82.5
pendlay row: 10*50/5*5*92.5
OHP: 3*3*50
side raise: 2*10*14/1*10*16/1*8*16
spidercurl (excl. baar): 10*20/10*27.5/8*30/6*32.5
6 sets buikoef.

 

[possessed]

full squat: 12*50/10*60/5*100/2*110/1*120/2*130(PR)/5*110/8*90
incline BP: 10*40/8*45/3*3*75
OHP: 10*40/8*45/5*50/3*60/2*70 (PR)/0*72.5
pendlay row: 10*50/3*3*85

korte training wegens tijdsgebrek

 

[possessed]

deadlift routine week 5

deadlift: 10*70/8*100/5*130/3*3*152.5
speeddeadlift: 3*3*122.5
powershrugs: 5*110/2*5*120
circuittraining 3 sets van 5 hh

RDL: 102.5/112.5/122.5
BOR (dumbbell): 55/55/55
revese grip lat pully: 60/65/75
arched back GM: 40/50/50

8 sets buikoef.

 

[jones13]

dl 2x170 sterk bezig

 

[possessed]

frontsquat: 12*50/10*60/3*85/3*92.5/3*97.5/8*80
incline BP: 10*50/8*70/6*80/5*85/5*90 (laatste rep met hulp)/10*70
pendlay row: 10*70/6*80/5*90/3*100/1*105/1*115/1*120 (PR)/5*100
OHP: 8*50/5*5*57.5
upright row: 10*50/2*10*55
spidercurl (exc; baar): 10*20/10*28/10*30/5*35
stading calve raise: 10*90/10*110/10*120/10*134