Nickyo's trainingslog

[Nickyo1992]

T9 Push1

Bench press [5 sets; 5 reps; 4 min rust]
1x05 92kg
1x05 92kg
1x05 92kg (+1 rep)
1x05 92kg (+1 rep)
1x05 92kg (+1 rep)

CGBP [3 sets; 10 reps; 3 min rust]
1x10 65kg (+1kg)
1x10 65kg (+1kg)
1x10 65kg (+1kg)

Side raises [3 sets; 15 reps; 2 min rust]
1x15 9kg
1x13 9kg
1x11 9kg

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T9 Pull2

Single arm row [3 sets; 10 reps; 3 min rust]
1x10 49kg (+1kg)
1x10 49kg (+1kg)
1x10 49kg (+1kg)

Pull up [3 sets; AMRAP; 3 min rust]
1x09 bodyweight
1x08 bodyweight
1x07 bodyweight

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T9 Push2

Bench press [4 sets; 10 reps; 4 min rust]
1x10 84kg (+1kg)
1x10 84kg (+1kg)
1x10 84kg (+1kg)
1x10 84kg (+1kg)

Overhead press [3 sets; 8 reps; 3 min rust]
1x08 50kg
1x07 50kg
1x07 50kg (+1 rep)

Seated barbell tricep extension [3 sets; 12 reps; 3 min rust]
1x12 35kg
1x12 35kg
1x12 35kg (+4 reps)

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T10 Pull1

Pull up [5 sets; 5 reps; 3 min rust]
1x05 bodyweight+19kg (+1kg)
1x05 bodyweight+19kg (+1kg)
1x05 bodyweight+19kg (+1kg)
1x04 bodyweight+19kg (+1kg, -1 rep)
1x04 bodyweight+19kg (+1kg, -1 rep)

Set 2:

Seated rear delts dumbbell fly [3 sets; 10 reps; 2 min rust]
1x10 16kg (+1kg)
1x10 16kg (+1kg)
1x10 16kg (+1kg)

30 degrees incline dumbbell curl [3 sets; 10 reps; 2 min rust]
1x10 13kg
1x10 13kg
1x10 13kg (+3 reps)

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T10 Push1

Bench press [5 sets; 5 reps; 4 min rust]
1x05 93kg (+1kg)
1x05 93kg (+1kg)
1x05 93kg (+1kg)
1x05 93kg (+1kg)
1x05 93kg (+1kg)

CGBP [3 sets; 10 reps; 3 min rust]
1x10 65kg
1x10 65kg
1x10 65kg

Side raises [3 sets; 15 reps; 2 min rust]
1x15 9kg
1x13 9kg
1x11 9kg

Op- en/of aanmerkingen
-

 

[Nickyo1992]

AMRAP 100kg sessie

Bench press
1x04 100kg

Op- en/of aanmerkingen
Even een random training gedaan. Was erg benieuwd hoe vaak ik nu 100kg kon bankdrukken in een set. Vanaf morgen weer gewoon verder met het huidige schema!
Elke rep wel mn reet van het bankje, maargoed heb in elk geval 100kg weer eens vast gehad. Hopelijk voelt daardoor straks 90 - 95 kg weer lichter.

 

[Stijneke]

Die reet die van de bank komt, gaat er wel uit. Is ook een manier van wat te cheaten en jezelf wat verder te krijgen hé

 

[Nickyo1992]

Die reet die van de bank komt, gaat er wel uit. Is ook een manier van wat te cheaten en jezelf wat verder te krijgen hé

Precies. Goede manier om toch overload te creëren. 100kg voelde zo opzicht prima. Denk dat ik over 2 maand wel 5-6 reps eruit kan persen op deze manier.

 

[snowke90]

Als je je benen onder de bank schuit (dus quads zover mogelijk richting de bank), kan je letterlijk je reet amper van de bank af brengen.

 

[Nickyo1992]

T10 Pull2

Single arm row [3 sets; 10 reps; 3 min rust]
1x10 50kg (+1kg)
1x10 50kg (+1kg)
1x10 50kg (+1kg)

Pull up [3 sets; AMRAP; 3 min rust]
1x09 bodyweight
1x08 bodyweight
1x07 bodyweight

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T10 Push2

Bench press [4 sets; 10 reps; 4 min rust]
1x10 85kg (+1kg)
1x10 85kg (+1kg)
1x10 85kg (+1kg)
1x10 85kg (+1kg)

Set 1:

Overhead press [3 sets; 8 reps; 3 min rust]
1x08 50kg
1x08 50kg (+1 rep)
1x08 50kg (+1 rep)

Seated barbell tricep extension [3 sets; 12 reps; 3 min rust]
1x12 36kg (+1kg)
1x11 36kg (+1kg, -1 rep)
1x10 36kg (+1kg, -1 rep)

Op- en/of aanmerkingen
-

 

[Stijneke]

Mooie werkset man! Zo een 4 x 10 dat is mij al jaren geleden haha

 

[Nickyo1992]

T11 Pull1

Pull up [5 sets; 5 reps; 3 min rust]
1x05 bodyweight+19kg
1x05 bodyweight+19kg
1x05 bodyweight+19kg
1x05 bodyweight+19kg (+1 rep)
1x05 bodyweight+19kg (+1 rep)

Set 1:

Seated rear delts dumbbell fly [3 sets; 10 reps; 2 min rust]
1x10 17kg (+1kg)
1x10 17kg (+1kg)
1x10 17kg (+1kg)

30 degrees incline dumbbell curl [3 sets; 10 reps; 2 min rust]
1x10 14kg (+1kg)
1x08 14kg (+1kg, -2 reps)
1x07 14kg (+1kg, -3 reps)

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T11 Push1

Bench press [5 sets; 5 reps; 4 min rust]
1x05 94kg (+1kg)
1x05 94kg (+1kg)
1x05 94kg (+1kg)
1x05 94kg (+1kg)
1x05 94kg (+1kg)

CGBP [3 sets; 10 reps; 3 min rust]
1x09 66kg (+1kg, -1 rep)
1x08 66kg (+1kg, -2 reps)
1x08 66kg (+1kg, -2 reps)

Side raises [3 sets; 15 reps; 2 min rust]
1x15 9kg
1x15 9kg (+2 reps)
1x11 9kg (+4 reps)

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T11 Pull2

Single arm row [3 sets; 10 reps; 3 min rust]
1x10 51kg (+1kg)
1x10 51kg (+1kg)
1x10 51kg (+1kg)

Pull up [3 sets; AMRAP; 3 min rust]
1x09 bodyweight
1x08 bodyweight
1x07 bodyweight

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T11 Push2

Bench press [4 sets; 10 reps; 4 min rust]
1x10 86kg (+1kg)
1x10 86kg (+1kg)
1x10 86kg (+1kg)
1x09 86kg (+1kg, -1 rep)

Overhead press [3 sets; 8 reps; 3 min rust]
1x08 51kg (+1kg)
1x06 51kg (+1kg, -2 reps)
1x06 51kg (+1kg, -2 reps)

Seated barbell tricep extension [3 sets; 12 reps; 3 min rust]
1x12 36kg
1x11 36kg
1x08 36kg (-2 reps)

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T12 Pull1

Pull up [4 sets; 8 reps; 3 min rust]
1x08 bodyweight+8kg
1x07 bodyweight+8kg
1x05 bodyweight+8kg
1x05 bodyweight+8kg

Seated rear delts dumbbell fly [3 sets; 10 reps; 2 min rust]
1x10 17kg
1x10 17kg
1x10 17kg

30 degrees incline dumbbell curl [3 sets; 10 reps; 2 min rust]
1x10 14kg
1x08 14kg
1x07 14kg

Op- en/of aanmerkingen
Even een andere rep range gekozen voor de pulls ups.

 

[Nickyo1992]

T12 Push1

Bench press [5 sets; 5 reps; 4 min rust]
1x05 96kg (+2kg)
1x05 96kg (+2kg)
1x05 96kg (+2kg)
1x04 96kg (+2kg, -1 rep)
1x04 96kg (+2kg, -1 rep)

CGBP [3 sets; 10 reps; 3 min rust]
1x10 66kg (+1 rep)
1x09 66kg (+1 rep)
1x08 66kg

Side raises [3 sets; 15 reps; 2 min rust]
1x15 9kg
1x15 9kg
1x11 9kg

Op- en/of aanmerkingen
-

 

[Nickyo1992]

T12 Pull2

Single arm row [3 sets; 10 reps; 3 min rust]
1x10 52kg (+1kg)
1x10 52kg (+1kg)
1x10 52kg (+1kg)

Pull up [3 sets; AMRAP; 3 min rust]
1x09 bodyweight
1x08 bodyweight
1x07 bodyweight

Op- en/of aanmerkingen
-

 

[Robin]

Benen doe je niet aan mee?