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Project X: My daily struggle

  • Topic Starter Topic Starter
  • #401
Incline dumbbell bench press
26,0 * 8
28,0 * 8
30,0 * 8
32,0 * 6
34,0 * 2

Bench press
50,0 * 8
60,0 * 8
60,0 * 6
60,0 * 8
60,0 * 6

Standing cable flyes
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12

Deze training was van vrijdagavond. Kwam vlak voor sluitingstijd en had geen tijd meer voor biceps.
 
  • Topic Starter Topic Starter
  • #402
Deadlift
50,0 * 5
90,0 * 5
100,0 * 5
110,0 * 5
120,0 * 5

Bent over row
50,0 * 8
60,0 * 8
65,0 * 8
70,0 * 4

Pull-ups
Bodyweight * 8
Bodyweight * 6
Bodyweight * 6
Bodyweight * 4

Lat pulldown
50,0 * 12
55,0 * 12
60,0 * 8
65,0 * 8

Heb mede door school en werk m'n weekindeling een beetje veranderd. Voortaan doe ik m'n rug dus op dinsdag.
 
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  • Topic Starter Topic Starter
  • #403
Incline dumbbell bench press
26,0 * 8
28,0 * 8
30,0 * 8
32,0 * 6
34,0 * 4

Bench press
60,0 * 8
70,0 * 5
70,0 * 5
70,0 * 4
60,0 * 8

Standing cable flyes
7,5 * 12
10,0 * 12
10,0 * 10
10,0 * 8
10,0 * 8

Barbell curl
30,0 * 8
30,0 * 8
30,0 * 8
30,0 * 8

Barbell curl (ez bar)
30,0 * 8
30,0 * 8
30,0 * 8
30,0 * 8

En zes setjes lying leg raises.
 
  • Topic Starter Topic Starter
  • #404
Shoulder press (smith)
20,0 * 12
30,0 * 12
40,0 * 10
50,0 * 6

Side raises
6,0 * 12
6,0 * 12
6,0 * 12
6,0 * 12

Face pulls (lat pulley bar)
35,0 * 12
40,0 * 12
45,0 * 12
50,0 * 12

Close grip bench press
60,0 * 8
60,0 * 8
60,0 * 8
60,0 * 6

Cable pushdown
20,0 * 12
20,0 * 12
20,0 * 12
20,0 * 12

En een half uur cross-trainer.
 
  • Topic Starter Topic Starter
  • #405
Incline dumbbell bench press
28,0 * 8
30,0 * 8
32,0 * 6
34,0 * 4

Bench press
60,0 * 8
60,0 * 8
60,0 * 8
60,0 * 8

Standing cable flyes
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 10
7,5 * 10

Geen tijd voor biceps. Misschien morgen even.
 
  • Topic Starter Topic Starter
  • #406
Shoulder press (smith)
20,0 * 12
30,0 * 12
40,0 * 12
50,0 * 6

Pull-ups
Bodyweight * 8
Bodyweight * 8
Bodyweight * 8
Bodyweight * 4

Side raises
6,0 * 12
8,0 * 8
8,0 * 8
8,0 * 8

Dips
Bodyweight * 6
Bodyweight * 6
Bodyweight * 6
Bodyweight * 2

Chin-ups
Bodyweight * 6
Bodyweight * 6
Bodyweight * 6
Bodyweight * 4

Cable pushdown
25,0 * 12
25,0 * 8
25,0 * 8
25,0 * 8

En zes setjes lying leg raises.
 
  • Topic Starter Topic Starter
  • #407
Pull-ups
Bodyweight * 8
Bodyweight * 8
Bodyweight * 6
Bodyweight * 6

Lat pulldown
50,0 * 12
55,0 * 12
60,0 * 10
65,0 * 6
65,0 * 8
65,0 * 8

Heel erg korte training. Dacht dat de gym tot 23.00 uur open was, maar dat was niet zo.
 
  • Topic Starter Topic Starter
  • #408
Incline dumbbell bench press
28,0 * 8
30,0 * 8
32,0 * 8
34,0 * 2

Bench press
60,0 * 8
60,0 * 8
60,0 * 6
60,0 * 8

Standing cable flyes
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12

En zes setjes lying leg raises.
 
  • Topic Starter Topic Starter
  • #409
Shoulder press (smith)
30,0 * 6
40,0 * 6
50,0 * 6
55,0 * 6
40,0 * 12
40,0 * 9

Pull-ups
Bodyweight * 12
Bodyweight * 8
Bodyweight * 6
Bodyweight * 6

Side raises
7,0 * 12
7,0 * 10
7,0 * 10
7,0 * 10

Dips
Bodyweight * 6
Bodyweight * 6
Bodyweight * 6
Bodyweight * 6

Lat pulldown (hammer grip)
50,0 * 12
60,0 * 12
65,0 * 8
70,0 * 8

Cable pushdown
25,0 * 12
25,0 * 8
25,0 * 8
25,0 * 8

Training voor zondagmiddag.
 
Mooie trainingen!
 
  • Topic Starter Topic Starter
  • #411
Incline dumbbell bench press
28,0 * 8
30,0 * 8
32,0 * 6
34,0 * 3

Bench press
60,0 * 8
60,0 * 8
60,0 * 8
60,0 * 8
70,0 * 3
70,0 * 3

Standing cable flyes
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12

Geen tijd meer voor biceps en buik.
 
  • Topic Starter Topic Starter
  • #412
Shoulder press (smith)
20,0 * 12
30,0 * 12
40,0 * 12
50,0 * 6
40,0 * 8

Pull-ups
Bodyweight * 10
Bodyweight * 7
Bodyweight * 5
Bodyweight * 5

Side raises
7,0 * 12
7,0 * 12
7,0 * 12
7,0 * 10

Dips
Bodyweight * 8
Bodyweight * 8
Bodyweight * 6
Bodyweight * 5

Cable pushdown
25,0 * 10
25,0 * 8
20,0 * 12
20,0 * 12

En zes setjes lying leg raises.
 
  • Topic Starter Topic Starter
  • #413
Deadlift
50,0 * 5
90,0 * 5
100,0 * 5
110,0 * 5

Bent over rows
50,0 * 8
50,0 * 8
60,0 * 8
60,0 * 8

Pull-ups
Bodyweight * 5
Bodyweight * 5
Bodyweight * 5
Bodyweight * 5
Bodyweight * 5
Bodyweight * 5

Laatste keer deadliften was alweer een tijd geleden. Voelde niet heel soepel allemaal.
 
  • Topic Starter Topic Starter
  • #414
Incline dumbbell bench press
28,0 * 8
30,0 * 8
32,0 * 8
34,0 * 4

Bench press
70,0 * 5
70,0 * 5
70,0 * 5
70,0 * 5
50,0 * 10
50,0 * 10

Chin-ups
Bodyweight * 8
Bodyweight * 8
Bodyweight * 6
Bodyweight * 6

Barbell curls
27,5 * 8
27,5 * 8
27,5 * 8
27,5 * 8

Standing cable flyes
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12

En zes setjes lying leg raises.
 
  • Topic Starter Topic Starter
  • #415
Military press
30,0 * 12
35,0 * 12
40,0 * 12
45,0 * 8
50,0 * 6

Pull-ups
Bodyweight * 8
Bodyweight * 6
Bodyweight * 6
Bodyweight * 4
Bodyweight * 4

Dips
Bodyweight * 8
Bodyweight * 8
Bodyweight * 6
Bodyweight * 6
Bodyweight * 4

Side raises/cable pushdown (superset)
6,0 * 12
20,0 * 12
6,0 * 12
20,0 * 12
6,0 * 12
20,0 * 12
6,0 * 10
20,0 * 12
6,0 * 10
20,0 * 12
 
  • Topic Starter Topic Starter
  • #416
Incline dumbbell bench press
28,0 * 8
30,0 * 8
32,0 * 8
34,0 * 4

Bench press
70,0 * 4
70,0 * 4
70,0 * 4
70,0 * 4
60,0 * 8
50,0 * 12

Standing cable flyes
7,5 * 12
7,5 * 12
7,5 * 12
7,5 * 12

Chin-ups
Bodyweight * 8
Bodyweight * 6
Bodyweight * 5
Bodyweight * 4

Barbell curls
27,5 * 8
27,5 * 8
27,5 * 8
27,5 * 8
 
  • Topic Starter Topic Starter
  • #417
Military press
30,0 * 12
35,0 * 12
40,0 * 12
45,0 * 8
50,0 * 6
55,0 * 4

Chin-ups
10 * Bodyweight
8 * Bodyweight
6 * Bodyweight
6 * Bodyweight

Dips
8 * Bodyweight
7 * Bodyweight
5 * Bodyweight
5 * Bodyweight
5 * Bodyweight
5 * Bodyweight

Side raises
6,0 * 12
6,0 * 12
6,0 * 12
6,0 * 12

Cable pushdown
20,0 * 12
20,0 * 12
25,0 * 12
25,0 * 8
 
  • Topic Starter Topic Starter
  • #418
Deadlift
50,0 * 5
70,0 * 5
90,0 * 5
100,0 * 5
110,0 * 5
120,0 * 1

Bent over rows
50,0 * 8
55,0 * 8
60,0 * 8
65,0 * 8

Lat pulldown
55,0 * 12
60,0 * 10
65,0 * 8
70,0 * 8

Lat pulldown machine (plate loaded)
60,0 * 6
80,0 * 6
100,0 * 6
100,0 * 6

Seated row machine (plate loaded)
65,0 * 8
65,0 * 8
65,0 * 8
65,0 * 8
 
  • Topic Starter Topic Starter
  • #419
Incline dumbbell bench press
28,0 * 8
30,0 * 8
32,0 * 8
34,0 * 4

Bench press
70,0 * 6
70,0 * 5
70,0 * 5
70,0 * 5
70,0 * 4
70,0 * 3

Incline dumbbell flyes
8,0 * 10
10,0 * 10
12,0 * 8
12,0 * 8

Standing cable flyes
7,5 * 10
7,5 * 10
7,5 * 10
7,5 * 10

En zes setjes lying leg raises.
 
  • Topic Starter Topic Starter
  • #420
Shoulder press (smith)
20,0 * 12
30,0 * 12
40,0 * 12
50,0 * 6
40,0 * 8
40,0 * 4

Chin-ups
Bodyweight * 10
Bodyweight * 8
Bodyweight * 8
Bodyweight * 6

Side raises
7,0 * 12
7,0 * 12
7,0 * 12
7,0 * 10

Lat pulldown
60,0 * 10
65,0 * 8
70,0 * 8
75,0 * 6

Dips
Bodyweight * 8
Bodyweight * 8
Bodyweight * 8
Bodyweight * 5
Bodyweight * 5
Bodyweight * 5

Cable pushdown
20,0 * 12
20,0 * 12
20,0 * 12
20,0 * 12
 
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