Snoobs log

[snoob]

04/07/2020
TKE
20*L*light + R*light
20*L*light + R*light

Pigeon stretch SS Banded sissy squat
30"*L+5 pulses + 30"*R +5 pulses SS 8*BW
30"*L+5 pulses + 30"*R +5 pulses SS 8*BW

Finger extension
20*L*light + 20*R*light
20*L*light + 20*R*light

Hyper extension
20*60
20*60

Deadlift
5*100
5*130
5*160

Seated DB shoulder press
10*15
10*22,5
6*30

Standing leg curl
15*L*25 + 15*R*25
15*L*15 + 15*R*15

Machine chest dips
15*40
15*40
15*40

Close grip bench press
12*40
12*40

Seated DB curl
12*12,5
12*12,5

Deadlifts voelen beter en makkelijker aan, zelfs na een trouwfeest dag ervoor!

 

[snoob]

06/07/2020
TKE
20*L*light + 20*R*light

DB RC flyes
20*5

Squat
5*60
5*100
5*130

Front pulldown
10*50
10*50
10*50

Incline DB benchpress
10*22,5
10*27,5
10*32,5

Seated DB side laterals
12*7,5
12*7,5
12*7,5

DB romanian deadlift
10*32,5
10*32,5

Rope pulldown SS ezbar curl
15*25 + 10*28
15*25 + 10*28

Seated calf raise
15*40
15*40

 

[snoob]

07/07/2020
One arm DB row
10*L*26 + 10*R*26
10*L*26 + 10*R*26
10*L*30 + 10*R*30

Hip adductie ( machine )
15*80
15*80
15*65

Low cable cross over
15*10
15*7,5
15*7,5

Military press
6*20
6*30
5*40
5*50
5*50
5*50

Lying leg curl
15*40 teveel heupen
15*20 isolatie

Tricep cable pushdown
20*21
20*21

Seated DB curl
10*12
10*12

KB side bend
20*L*20 + 20*R*20
20*L*20 + 20*R*20

 

[snoob]

13/07/2020
Finger extension
40*L*light + 40*R*light

Fat bar lat pulldown
50*30

Fat bar tricep pushdown
50*20

Bench press
10*20
10*50
5*80
5*85
5*90

TKE
20*L*light + 20*R*light

Deadlift
5*100
5*130
5*160
5*160

SSB rounded back GM
20*130
20*130
20*130

Front pulldown
10*50
10*50
10*50

Close grip bench press SS seated DB curl
10*50 + 10*12,5
10*50 + 10*12,5
10*50 + 10*12,5

Knee raise ( dip positie wijd )
25*BW

DB side bend
20*L*25 + 20*R*25
20*L*25 + 20*R*25

BW: 122,7kg
kcal: 2815
Eiwit: 165gr
Carbs: 349gr
suiker: 109gr
vet: 81,5gr
vezels: 19,2gr

 

[snoob]

15/07/20
Heel touches
10*L*BW + 10*R*BW op hoogte belsquatplatform

Highbar squat
5*60
5*100
5*120

Front pulldown
10*50
10*60
10*55

Incline DB benchpress
10*25
8*30
6*35

Seated DB laterals
10*10
10*10
10*10

Tricep rope pulldown SS ezbar curl
15*30 + 10*28
15*30 + 10*28
15*30 + 10*28

 

[snoob]

23/07/2020
Squat
8*60
5*100
5*120
5*120

Front pulldown
15*50
12*55
10*60

Incline DB bench press
10*25
10*30
8*35

Seated DB lateral raise
15*7,5
15*7,5
15*7,5

DB romanian deadlift
10*30
10*30

Tricep rope fulldown ( lang touw )
15*25
15*25

Ez fatbar curl
10*27
10*17
10*17

Seated calve raise
20*40
20*40

 

[snoob]

26/07/2020
Military press
10*20
8*40
5*60
5*60

Log press
3*80
3*80
3*80

Front pulldown
15*50
10*50
10*50
10*50

Hyper extension
15*BW
15*BW

Seated DB curl
10*14,5
10*14,5

Tricep pulldown ( parallel grip )
20*39
20*39
20*39

 

[snoob]

28/07/2020
Finger extension
40*L*light
40*R*light

Face pull ( lang touw )
40*25

Front pulldown ( fat bar )
40*40

Tricep pushdown ( fat vbar )
40*25

TKE
40*L*oranje
40*R*oranje

Squat ( low bar )
3*60
3*100
1*140 riem
1*180
1*200

Bench press
10*20
6*60
3*80
1*90
1*100
1*110

Deadlift
3*100
3*140
1*180
1*220
1*240

Knee raise ( dip positie breed )
20*BW
20*BW

Plate side bend
20*L*20
20*R*20
20*L*20
20*R*20

DB hammer curl SS fat bar tricep pushdown
10*12,5 + 15*60
10*12,5 + 15*60
10*12,5 + 15*60

Squat kon wat dieper maar was eerste keer terug met riem + lowbar, al bij al blij met kracht die terug komt. Op benchpress schoten men erectors in de kramp maar toch mooi gecontroleerd 110kg kunnen drukken. Deadlift was lastig na squat & bench maar toch 240kg kunnen trekken. Nu eens degelijk trainingsschema samenstellen en we zijn terug vertrokken.

View this content on Instagram

View this content on Instagram

 

[Sanca Saxon]

Ig staat privé

 

[snoob]

Ig staat privé

Aangepast slet, volgen

 

[Sanca Saxon]

Aangepast slet, volgen

Ik heb geen ig, anders sowieso, pannenkoek.

 

[Calyptus]

Mum dad please stop fighting...

 

[snoob]

30/07/2020
DB RC fly SS face pull ( lang touw )
25*5 + 25*30
25*5 + 25*30

Finger extension
40*L*Light
40*R*Light

Lat pumps ( lang touw )
10*40
10*40

Front pulldown
10*50
10*50
10*50

Bench press
10*30
8*50
8*70
8*70
8*70
8*70

Seated cable row ( close grip prime )
15*40
15*40
15*40

EZ fatbar curl SS tricep rope pulldown
8*27 + 10*30
8*27 + 10*30
8*27 + 10*30

DB shrug
20*30
20*20
20*25

 

[snoob]

03/08/2020 WK1 Push volume
DB RC flyes
50*2,5

Incline DB bench press
10*15
10*25
10*25
10*25
10*25

Push press
10*35
10*50
10*50
10*50
10*50

Cable cross over
10*20
10*20
10*20
10*25

Seated DB press
10*20
10*20
10*20
10*20

Close grip bench press
12*40
12*40
12*40
20*50 amrap

Tricep rope pulldown
12*25
12*30
12*30
12*30

Dikke pomp

 

[snoob]

04/08/2020 WK1 Legs volume
Pigeon stretch push-up
30"*L + 5*BW
30"*R + 5*BW

TKE
30*L*orange
30*R*orange

Quad stretch
3*10"*BW

SSB squat
8*40
8*70
8*70
8*90
8*90

Hexbar deadlift ( bar = 25kg )
8*105
8*105
8*105
8*105

Stiff legged deadlift
10*60
10*60
10*60
10*60

Sumo belt squat ( zonder toestel )
10*100
10*100
10*100
10*100

Standing calf raise SS tibialis raise
15*40 SS 15*L*5 + 15*R*5
15*40 SS 15*L*5 + 15*R*5
15*40 SS 15*L*5 + 15*R*5
15*40 SS 15*L*5 + 15*R*5

Doorweekt

 

[snoob]

09/08/2020 WK1 Strongman volume
Front pulldown
10*40
10*50
10*50
10*50

Log press
15*20
10*55
10*55
10*55
10*55

Yoke
25m*130
25m*180
25m*180

Farmers walk
50m*55
50m*55
50m*55

Sled drag hand over hand + terugtrekken
25m*75
25m*75
25m*75

Atlas stones
4*95 op 1m40
6*95 op 1m40
5*95 op 1m40

Veel te warm

 

[snoob]

10/08/2020 WK2 Push speed
Band pull apart ( supinated laag )
20*groene theraband dubbel
20*groene theraband dubbel

Finger extensions
20*L*light
20*R*light
20*L*light
20*R*light

Face pull
20*30
20*30

Hangclean & jerk
6*40
6*50
6*50
6*50

Bench press
6*60
6*60
6*60
6*70

Standing DB push press
12*15
12*17,5
12*20
12*20

Handclap push-up
6*BW brak aan rechterschouder / pols, mee gestopt

DB prone trap raise
15*2,5
15*2,5
15*2,5

Tricep rope pulldown SS seated DB curl
12*30 + 10*10
12*30 + 10*10
12*30 + 10*10
12*30 + 10*10

 

[snoob]

13/08/2020 WK2 legs speed
Hip adduction
20*35
20*35
20*35

Deadlift
6*90
6*150
6*150
6*150
6*150

Hip thrust
6*50
6*70
6*70
6*70

Front squat
6*70
6*50
6*50
6*50

GHR ( 75° )
6*BW
6*BW
6*BW
6*BW

Standing calf raise
15*40
15*40
15*40

 

[snoob]

14/08/2020 WK2 back/biceps speed
Nautilus pullover
15*50
15*50

Bent over row
10*50
10*50
10*50

Front pulldown ( pistol grip lat activation )
10*50
10*40
10*40

Pendlay row
6*70
6*70
6*70
6*70
6*70

Hang clean
6*50
6*50
6*50
6*50
6*50

Seated DB curl
10*12,5
10*12,5
10*10

Battle rope
30"
30"
30"
30"

 

[snoob]

15/08/2020 WK2 Extra bench
RC DB flyes
20*2,5
20*2,5
20*2,5

Cable internal rotation SS external rotation
10*L*15 + 10*L*15
10*R*15 + 10*R*15
10*L*15 + 10*L*15
10*R*15 + 10*R*15

Face pull ( lang touw )
10*30
10*30
10*30

Prone DB trap raise
10*5
10*5
10*5
10*5

CG pulldown ( prime supinated )
6*60
6*70
6*80

Bench press ( middelvinger binnenste ring )
10*50
10*50
6*70
6*70
3*90
3*90
3*90
2*100
2*100
2*100
2*100
2*100

Serratus punch
10*L*25 + 10*R*25
15*L*30 + 15*R*30
15*L*30 + 15*R*30

Hanging knee raises ( dipstand breed )
15*BW
15*BW

Plate side bend
15*L*20 + 15*R*20
15*L*20 + 15*R*20

Tricep rope pulldown
20*30
20*30