Primal log

[Primal]

Squat
8x20
8x20
6x60
6x60
4x90
2x110
1x120
1x130
9x100
1x130
8x100
1x130
8x100 kg

Overhead Press
8x20
8x20
6x40
4x40
2x50
6x60
6x60
6x60
6x60 kg (laatste 2 reps met legdrive)


Snatch grip block pull (12 cm)
6x60
6x60
4x80
6x100
6x100
6x100
6x100

Facepull
5 sets van +/- 10 reps

Seated leg curl
3 sets van +/- 10 reps

 

[Primal]

Squat
8x20
8x20
6x60
6x60
3x80
3x100
1x120
2x130
3x125
3x125
3x120
3x120

Overhead Press
8x20
8x20
6x40
6x40
3x50
3x60
1x65
3x70
3x67,5
3x67,5
3x67,5
3x65

Deadlift
6x70
6x70
3x100
3x130
1x160 (dubbel overhands t/m hier)
3x170 (straps)
3x160 (straps)
3x150 (dubbel overhands vanaf hier)
3x150
3x150

Pullup, neutral grip / Pushups voeten op bankje
6
........10
7
.........8, 3 reps + 10 kg, 3 reps + 20 kg (iemand begon opeens schijven op mijn rug te leggen )
6
.........10
6

Calve press in 45° leg press / Reverse wrist curl machine
beiden 3 sets, high rep

Seated leg curl
2 sets, high rep

 

[Primal]

Squat
10x20
10x20
6x60
6x60
4x80
2x100
1x110
1x120
6x105
6x105
6x105
6x105

Close grip incline bench
8x20
8x20
6x40
4x50
2x55
1x60
6x65
6x65
6x65
5x65 (6de rep fail)

Snatch grip block pull (12 cm)
6x60
6x60
4x80
7x100
7x100
6x100
6x100

Calve press in 45° leg press
3 sets high rep

Pullup, neutral grip
Ladder 7. Dus 13 sets met de volgende reps:
1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1

Facepull
4 sets, high rep

 

[Primal]

Halfmaandelijkse meting

gewicht: 88,9 kg (+0,1)
huidplooien buik + borst: 16 + 8 = 24 mm (-1)
status : bulk

 

[Primal]

Frontsquat
8x20
8x20
6x50
6x50
4x70
2x80
5x90
5x90
5x90
5x90
5x90

Benchpress
8x20
8x20
6x50
4x60
2x70
5x80
5x80
5x80
5x80
5x80

Deadlift
6x60
6x60
4x100
2x130
5x140
5x140
5x140
5x140
5x140 (alles dubbel overhands, geen straps)

Kneeling cable pulldown / Facepull
beiden 3 sets, high rep

Seated leg curl
2 sets, high rep

 

[Primal]

Squat
10x20
10x20
6x60
6x60
4x80
2x100
1x105
5x110
5x110
5x110
5x110
5x110

Overhead press
8x20
8x20
6x40
4x50
5x60
5x60
5x60
5x60
5x60

Snatch grip block pull (12 cm)
6x60
6x60
4x80
2x100
5x110
5x110
5x110
5x110
5x110

Calve press in 45° leg press
3 sets, high rep

Standing cable row / Kneeling cable pulldown / Facepull
3 sets, high rep

 

[Primal]

Frontsquat
8x20
8x20
6x50
6x50
4x70
2x80
1x95
6x90
6x90
5x90
4x90
4x90

Benchpress
8x20
8x20
6x40
6x40
4x50
2x60
1x70
6x80
6x80
6x80
4x80
3x80

Glute-ham raise / Pullup verschillende grepen
6 sets 30 reps totaal
..............................5 sets 30 reps totaal

Facepull
2 sets, high rep

 

[Primal]

Squat
10x20
10x20
6x60
6x60
4x80
2x100
1x105
6x110
6x110
5x110
4x110
4x110

Overhead press
8x20
8x20
6x40
4x50
1x55
6x60
6x60
5x60
4x60
4x60

Deadlift
6x60
6x60
4x100
2x130
6x140
6x140
5x140
4x140
4x140 (alles dubbel overhands, geen straps)

Calve press in 45° leg press
3 sets, high rep

Pullup, verschillende grepen
30 reps totaal

Facepull
3 sets, high rep

 

[Primal]

Halfmaandelijkse meting

gewicht: 89,1 kg (+0,2)
huidplooien buik + borst: 16 + 6 = 22 mm (-2)
status : bulk

 

[Primal]

Frontsquat
8x20
8x20
6x50
6x50
4x60
2x70
1x80
6x90
6x90
6x90
4x90
3x90

Benchpress
8x20
8x20
6x40
6x40
4x60
2x70
1x75
6x80
6x80
6x80
5x80
2x80

Snatch grip block pull (12 cm)
6x70
6x70
2x90
6x110
5x110
5x110
5x110
4x110

Kneeling cable pulldown / Standing cable row / Facepull
3 sets, high rep

Calve press in 45° leg press / reverse wrist curl machine
3 sets, high rep

 

[Primal]

Squat
8x20
8x20
6x60
6x60
4x80
2x90
1x100
6x110
6x110
6x110
4x110
3x110

Overhead press
8x20
8x20
6x40
4x50
2x55
1x57,5
6x60
6x60
6x60
4x60
3x60

Deadlift
6x70
6x70
4x110
1x130
6x140
6x140
6x140
4x140
3x140 (alles dubbel overhands, geen straps)

Pullup, verschillende grepen
31 reps totaal

Calve press in 45° leg press / Facepull
3 sets, high rep

 

[Primal]

Frontsquat
8x20
8x20
6x50
6x50
4x60
2x70
1x80
6x90
6x90
6x90
5x90
2x90

Benchpress
8x20
8x20
6x40
6x40
4x50
2x60
1x70
6x80
6x80
6x80
6x80
1x80

Snatch grip block pull (12 cm)
6x60
6x60
2x90
6x110
6x110
5x110
5x110
3x110

Kneeling cable pulldown / Standing cable row / Facepull
3 sets, high rep

 

[Primal]

Squat
8x20
8x20
6x60
6x60
4x80
2x90
1x100
6x110
6x110
6x110
5x110
2x110

Overhead press
8x20
8x20
6x40
4x50
2x55
1x57,5
6x60
6x60
6x60
5x60
2x60

Deadlift
6x70
4x70
2x110
6x140
6x140
6x140
5x140
2x140 (alles dubbel overhands, geen straps)

Calve press in 45° leg press
3 sets, high rep

Pullup, verschillende grepen
22 reps totaal

 

[Primal]

Frontsquat
8x20
8x20
6x50
6x50
4x60
2x70
1x80
6x90
6x90
6x90
6x90
1x90

Benchpress
8x20
8x20
6x40
6x40
4x50
2x60
1x70
7x80
6x80
6x80
6x80 --> volgende keer verhogen


Snatch grip block pull (12 cm)
6x70
4x70
1x110 --> verkeerd geladen.. 90 was de bedoeling
6x110
6x110
6x110
5x110
2x110

Pullup, verschillende grepen
33 reps totaal

Calve press in 45° leg press / Reverse wrist curl machine / Facepull
3 sets, high rep

 

[Primal]

Halfmaandelijkse meting

gewicht: 88,9 kg (-0,2)
huidplooien buik + borst: 17 + 7 = 24 mm (+2)
status : bulk

Afgevallen en vet bijgekomen...
Twee zwaar hedonistische weken achter de rug, en dat is te merken. Ach ja, totally worth it.

 

[BeastMode0N]

Sterke trainingen !

 

[Primal]

Squat
8x20
8x20
6x60
6x60
4x80
2x90
1x100
6x110
6x110
6x110
6x110
1x110

Overhead press
8x20
8x20
6x40
6x40
4x50
2x55
1x57,5
6x60
6x60
6x60
6x60
1x60

Deadlift
6x70
4x70
2x110
1x110
6x140
6x140
6x140
6x140
1x140 (alles dubbel overhands, geen straps)

BTN Lat pulldown --> Front lat pulldown strict --> Front lat pulldown cheated
3 sets, high rep

---------- Toegevoegd om 21:09 ---------- De post hierboven werd geplaatst om 21:07 ----------

Sterke trainingen !

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Thanks!