Shivo's Log

[Shivo]

Dag 3 Biceps & triceps

Barbell curl (EZ bar)
10 x 20
10 x 20
10 x 30
9 x 30 (failure)

dumbbell curl
8 x 16
8 x 16
8 x 16

Cable Curl (one arm)
8 x 25
8 x 30
10 x 30

Bent over triceps extension
10 x 50
10 x 60
10 x 70

dumbbell Triceps Extension
10 x 28
8 x 32
8 x 32

Push Down
10 x 40
10 x 60
10 x 60

 

[Grotesuriman]

netjes man

 

[Shivo]

Dag 4 Benen & Borst

Leg Extension (single leg)
10 x 60
10 x 70
10 x 75

Leg Press
8 x 250
8 x 290
8 x 310

Hack Squat
8 x 100
8 x 120
8 x 120

Benchpress (licht)
10 x 40
10 x 40
10 x 40

Flyes (licht)
vervallen, geen tijd meer

 

[Shivo]

Dag 1 Schouders
dumbbell shoulder press
10 x 24
10 x 24
8 x 24

military press
10 x 30
10 x 30
10 x 30
10 x 30

Rear Lateral raise (cable)
10 x 15
10 x 20
10 x 20

Shrugs barbell
8 x 40
8 x 50
8 x 60

 

[Shivo]

Dag 2 Rug en Borst
Press down
10 x 60
10 x 70
10 x 75

Bent over row
8 x 20
8 x 30
8 x 40
8 x 40

Seated row (plates)
8 x 50
8 x 60
8 x 50

Lat Pulldown
10 x 70
8 x 75
10 x 70

dumbbell Press
8 x 26
8 x 30
8 x 30

Pull Over
vervallen

 

[Shivo]

Dag 1
Schouders

dumbbell shoulder press
8 x 24
8 x 24
10 x 24

military press
8 x 30
8 x 30
13 x 30 (Failure)

Rear Lateral raise (cable)
10 x 20
10 x 20
10 x 20

Shrugs (barbel)
10 x 60
10 x 60
10 x 60

+ wat buikoefeningen