possessed log

[possessed]

BP: 12*50/10*70/5*5*100/12*87.5
pendlay row: 10*50/5*5*95
OHP:3*3*52.5
pully: 10*75/10*85/10*95/10*106
fullsquat: 12*50/1*15*85
4 sets buik


al heel de week, beetje stramme benen, en liespijntjes...rustig aan daarmee...

 

[possessed]

full squat: 12*50/10*70/5*5*110
leg extensions: 10*35/10*50/10*60/8*65
BP: 12*50/12*70/3*3*92.5/10*80
pendlay row: 10*50/10*70/3*3*85
OHP: 10*40/5*50/3*60/1*65/3*1*70/5*50
weighted pull up: 4*5*BW+10/1*4*BW+10
weighted dips: 2*5*BW+20/1*5*BW+22/1*5*BW+24/1*5*BW+28 (PR)

 

[possessed]

deadlift routine week 6

deadlift: 10*70/10*100/6*130/3*140/2*150/2*162.5
speeddeadlift: 3*3*132.5
powershrugs: 5*110/5*120/5*130

circuittraining

3 sets van 5 hh

RDL: 105/115/125
bor (dumbbell) 57.5/57.5/57.5
reverse grip lat pully: 60/75/80
arched back GM: 50/60/65

hammercurls: 2*10*18/1*10*20/1*6*22
2 sets buikoef.

 

[possessed]

03/04/08

BP: 12*50/8*60/5*100/3*110/1*120/0*125 (beetje hulp=fail)/4*110 (laatste met beetje hulp)/6*100
pendlay row: 10*50/8*80/6*90/5*100/4*110
OHP: 8*50/3*5*60/2*4*60
frontsquat: 10*60/3*90/3*95/3*100 (vrij vlot)
calve raise (one arm dumbbell): 10*28/10*30/10*32/10*34
dumbbell curl: 10*18/10*20/8*22/7*24

 

[Flater]

Goed bezig!

 

[possessed]

05/04/08

fullsqsuat: 15*50/10*90/8*100/6*110/10*85
incline BP: 10*50/5*5*85
pendlay row: 12*50/5*5*95
OHP: 3*3*55


weinig ttijd, korte training, maar goed...enkel squat viel tegen...blijft men zwakke plek.

 

[BerryDK]

Doe jij ook die deadlift routine van Coan/phillipi?

 

[possessed]

yep

 

[BerryDK]

yep

Klik om te verkleinen...

Ben benieuwd wat de uiteindelijke resultaten zullen zijn. Bij mij was week 4 in ieder geval al aardig zwaar, had jij dat ook?

 

[possessed]

ja, was zwaar maar toch altijd doenbaar. Zit nog niet aan men limiet. Met een maand hoop ik op 1*190 (zal mss iets te zwaar zijn) maar 1*180 zit er zeker in..Ben benieuwd naar max attempt dag. Tot nu toe verloopt alles vlot.

 

[possessed]

full squat: 15*20/10*50/5*5*112.5/10*85
pendlay row: 10*50/3*3*87.5
OHP: 15*20/5*50/3*60/3*70(PR)/1*70/5*60
incline BP: 10*50/3*3*77.5
weighted pull ups: 4*5*BW+12/1*4*BW+12
weighted dips: 1*5*BW+22/1*5*BW+24/1*5*BW+26/1*5*BW+*28/1*5*BW+32 (PR)
barbell curl (inclusief baar): 2*10*40/1*8*45/1*4*50

 

[possessed]

deadlift routine week 7

deadlift: 10*70/8*100/ 3*140/2*150/2*160/2*170
speeddeadlift: 3*3*142.5
(power)shrugs: 5*120/5*130

circuittraining (2 sets van 5hh)


RDL: 115/130
BOR (dumbbells): 60/60
reverse grip lat pully: 70/75
arched back GM: 60/65

6sets buikoef.

 

[possessed]

11/04/08

FSQ: 15*20/ 1*2*90/1*2*100/5*2*105/3*2*110/2*2*115
InclineBP: 10*50/8*70/5*80/5*90/0*100/0*100/4*80 damn...
Pendlay row: 10*60/5*5*97.5
OHP: 3*5*62.5/2*4*62.5
6 sets buikoef.

 

[possessed]

14/04/08

squat: 15*20/10*60/5*5*115
BP: 15*20/10*60/5*5*102.5
pendlay row: 10*50/8*80/3*3*90
OHP: 15*20/3*3*57.5
pull ups: 3*5*BW+12/2*4*BW+12
1 tricep oef.
standing calve raise: 10*90/10*100/10*120/8*140
1 gripoef.

 

[possessed]

DL routine week 8

DL: 10*70/8*100/5*140/2*160/2*180 (PR) (ok, toegegeven volume is niet groot, maar kwilde persé die 180)
speeddeadlift: 3*3*132.5
powershrugs: 5*130/5*140


circuittraining van 2 sets 5hh

RDL: 130/135 (PR)
BOR (dumbbell): 60/60
reverse grip lat pully: 70/80
arched back GM: 65/70

hammercurls: 10*20/10*30/7*40 (exclusief baar)

 

[possessed]

Front squat: 12*50/1*3*90/2*3*100
BP: 12*50/3*3*95
pendlay: 10*50/10*90/8*100/6*110
OHP: 10*20/8*40/5*55/4*65/3*70
6 set buikoef.

 

[possessed]

BP: 15*50/3*100/3*110/2*120/5*105
SQ: 12*50/5*5*117.5
pendlay row: 10*50/5*5*100
OHP: 5*50/2*5*65/3*4*60 (bwoa ging niet echt)
pull ups: 5*5 BW+12
tricepextension ?: 1*10*18/3*8*20

 

[possessed]

week 9 van de deadlift routine

DL:12*70/8*100/5*140/2*160/1*185 (PR)/3*160
speeddeadlift: 2*3*132.5
powershrugs: 2*5*140
RDL: 2*5*135


seated dumbbellcurl: 10*18/10*20/8*22 (elke hand of corpse)
4 sets buikoef.

 

[indekay]

Netjes en bruut Gaat vlotjes zo te zien, die DL routine. Volgende week 190, moet lukken!

 

[possessed]

Merci, netjes

Nu jij hé..buffel, je owned me al op BP en squat...damnit