Snoobs log

snoob · 5 dec 2021

05-12-2021 Accumulation 1 Week 10 Day 4
Incline DB press SS Powell raise ( 3-2-1-0 / 50° incline / semi-supinated + 4-0-1-0 / supinating / DB )
6*22,5
6*30
5*37,5 + 8*L*7,5 + 8*R*7,5
2*42,5 + 6*L*10 + 6*R*10 :mad:

Back squat ( 3-1-1-0 / SSB / wide )
4*60
4*100
4*130
4*160 ez

Tricep extension SS DB curl( Tate press / 2-2-1-0 / 60° + 3-0-1-1 / supinating / 60° )
10*12,5 + 6*12,5
10*15 + 6*15
10*17,5 + 6*17,5

Gisteren te diep in 't glas gekeken, press was shit, SSB squat was wel makkelijk.

Incline press:

Watch 05-12 37,5kg incline press | Streamable

Watch "05-12 37,5kg incline press" on Streamable.

streamable.com

Watch 05-12 42,5kg incline press | Streamable

Watch "05-12 42,5kg incline press" on Streamable.

streamable.com

SSB squat

Watch 05-12 130kg SSB squat | Streamable

Watch "05-12 130kg SSB squat" on Streamable.

streamable.com

Watch 05-12 160kg SSB squat | Streamable

Watch "05-12 160kg SSB squat" on Streamable.

streamable.com

snoob · 13 dec 2021

13-12-2021 AGVT Week 1 Day 1
Log press SS Trap 3 Raise SS Chin Up( 1x squat clean / 1-2-X-2 + prone / full ROM / 30° / 2-0-1-2 + semi-supinated / narrow / 5-0-1-0 )
6*70 + 6*5 + 1*BW ( 128kg )
6*70 + 6*5 + 1*BW
6*70 + 6*5 + 1*BW
6*70 + 6*5 + 1*BW
6*70 + 6*5 + 1*BW
6*70 + 6*5 + 1*BW
6*70 + 6*5 + 1*BW
6*70 + 6*5 + 1*BW
6*70 + 6*5 + 1*BW
6*70 + 6*5 + 1*BW

DB press SS DB row ( 80° / semi-supinated / 3-2-1-0 + supinating / 3-0-1-2 )
10*17,5 + 10*17,5
10*17,5 + 10*17,5
10*17,5 + 10*17,5

Vandaag begonnen aan 6 weken cycle Advanced German Volume Training, ga trainen op ma/wo/do/za/zo. Ga ook kcal wat verlagen naar 3500 per dag, wil naar 124kg BW.
Log set 1 + 9:

Watch 13-12 70kg log set 1 | Streamable

Watch "13-12 70kg log set 1" on Streamable.

streamable.com

Watch 13-12 70kg log set 9 | Streamable

Watch "13-12 70kg log set 9" on Streamable.

streamable.com

Chin up set 1 + 9:

Watch 13-12 chin-up set 1 | Streamable

Watch "13-12 chin-up set 1" on Streamable.

streamable.com

Watch 13-12 chin-up set 9 | Streamable

Watch "13-12 chin-up set 9" on Streamable.

streamable.com

snoob · 16 dec 2021

16-12-2021 AGVT Week 1 Day 2
Frontsquat SS Inverse curl ( straps / wrap around / 4-0-X-0 + Full ROM / 4-0-X-0 )
6*100 + 6*58
6*100 + 6*58
6*100 + 6*58
6*100 + 6*58
6*100 + 6*58
6*100 + 6*58
6*100 + 6*58
6*100 + 6*58
6*100 + 6*58
6*100 + 6*58

DB Step up SS Reverse hyper ( DB to side / High front / 2-0-1-0 + Bilateral / 2-0-1-2 )
10*L*5 + 10*R*5 + 10*50
10*L*7,5 + 10*R*7,5 + 10*50
10*L*15 + 10*R*15 + 10*50

Phoeh, dinsdag graston therapy gehad, was gisteren nog beurs, dus training van gisteren vandaag gedaan, morgen UB.

FSQ set 1-3-5:

Watch 16-12 100kg FSQ set 1 | Streamable

Watch "16-12 100kg FSQ set 1" on Streamable.

streamable.com

Watch 16-12 100kg FSQ set 3 | Streamable

Watch "16-12 100kg FSQ set 3" on Streamable.

streamable.com

Watch 16-12 100kg FSQ set 5 | Streamable

Watch "16-12 100kg FSQ set 5" on Streamable.

streamable.com

Step up set 3:

Watch 16-12 15kg DB step up | Streamable

Watch "16-12 15kg DB step up " on Streamable.

streamable.com

snoob · 17 dec 2021

17-12-2021 AGVT Week 1 Day 3
Incline press SS rear delt raise ( dead press / 60° / Log / 2-4-X-0 + prone / 40° / supinated / 2-0-1-2 )
6*70 + 6*7,5
6*70 + 6*7,5
6*70 + 6*7,5
6*70 + 6*7,5
6*70 + 6*7,5
6*70 + 6*7,5
6*70 + 6*7,5
6*70 + 6*7,5
6*70 + 6*7,5
5*70 + 6*7,5 ( 6F :treuren:

)

Tricep extension SS Lat pulldown ( Standing / overhead / rope / cable / 3-2-1-0 + pronated / shoulder width / 3-0-1-2 )
12*30 + 12*50
12*35 + 12*55
10*40 + 10*60

Whaddapump

Incline press sets 1-5-9:

Watch 17-12 70kg log dead press set 1 | Streamable

Watch "17-12 70kg log dead press set 1" on Streamable.

streamable.com

Watch 17-12 70kg log dead press set 5 | Streamable

Watch "17-12 70kg log dead press set 5" on Streamable.

streamable.com

Watch 17-12 70kg log dead press set 9 | Streamable

Watch "17-12 70kg log dead press set 9" on Streamable.

streamable.com

Rear delt raise set 1:

Watch 17-12 7,5kg rear delt raise | Streamable

Watch "17-12 7,5kg rear delt raise" on Streamable.

streamable.com

Tricep extension set 1:

Watch 17-12 30kg overhead tricep extension | Streamable

Watch "17-12 30kg overhead tricep extension" on Streamable.

streamable.com

Pulldown set 1:

Watch 17-12 50kg pulldown | Streamable

Watch "17-12 50kg pulldown " on Streamable.

streamable.com

snoob · 18 dec 2021

18-12-2021 AGVT Week 1 Day 4
Deadlift ( snatch grip / 4-1-X-0 )
6*60
4*100
6*120
6*120
6*120
6*120
6*120
6*120
6*120
6*120
6*120
6*120

Lunge SS Windmill ( dumbbells / step & return / 2-1-X-0 + dumbbell / 1 & 2 quarters / half kneeling / elbow to floor / 2-2-1-0 )
10*L*12,5 + 10*R*12,5 + 6*L*12,5 + 6*R*12,5
10*L*12,5 + 10*R*12,5 + 6*L*12,5 + 6*R*12,5
10*L*12,5 + 10*R*12,5 + 6*L*12,5 + 6*R*12,5

Lastig

DL set 4-6-8:

Watch 18-12 120kg snatch grip deadlift set 4 | Streamable

Watch "18-12 120kg snatch grip deadlift set 4" on Streamable.

streamable.com

Watch 18-12 120kg snatch grip deadlift set 6 | Streamable

Watch "18-12 120kg snatch grip deadlift set 6" on Streamable.

streamable.com

Watch 18-12 120kg snatch grip deadlift set 8 | Streamable

Watch "18-12 120kg snatch grip deadlift set 8" on Streamable.

streamable.com

snoob · 20 dec 2021

20-12-2021 AGVT Week 1 Day 5
Press SS Bicep curl SS Row ( flat / biacromial / 3-2-X-0 + DB / 60° incline / semi-supinated / to shoulders / 4-0-X-0 + seated / bilateral / supinated / cable / 3-0-X-2 )
6*70 + 6*10 + 6*50
6*70 + 6*10 + 6*50
6*70 + 6*10 + 6*50
6*70 + 6*10 + 6*50
6*70 + 6*10 + 6*50
6*70 + 6*10 + 6*50
6*70 + 6*10 + 6*50
6*80 + 6*12,5 + 6*55
6*80 + 6*12,5 + 6*55
6*80 + 6*12,5 + 6*55

Lateral raise SS Grip hold ( dumbbells / unsupported / pronating / 3-0-1-0 + DO / thumbless / axle / X-2-X-2 )
12*5 + 12*82
10*5 + 10*82
10*5 + 10*72

Good pump

Bench set 8:

Watch 20-12 CG bench 80kg set 1 | Streamable

Watch "20-12 CG bench 80kg set 1" on Streamable.

streamable.com

Bicep curl set 1:

Watch 20-12 10kg hammer curl set 1 | Streamable

Watch "20-12 10kg hammer curl set 1" on Streamable.

streamable.com

Row set 8:

Watch 20-12 55kg cable row set 2 | Streamable

Watch "20-12 55kg cable row set 2" on Streamable.

streamable.com

Lateral raise set 1:

Watch 20-12 5kg lateral raise set 1 | Streamable

Watch "20-12 5kg lateral raise set 1" on Streamable.

streamable.com

snoob · 22 dec 2021

22-12-2021 AGVT Week 2 Day 1
Log press SS Trap 3 Raise SS Curl SS Chin Up( 1x squat clean / 1-2-X-2 + prone / full ROM / 30° / 2-0-1-2 + fat bar / 5-0-1-0 + semi-supinated / narrow / 5-0-1-0 / eccentric only )
5*75 + 5*5 + 1*48 + 1*BW ( 129kg eccentric only )
5*75 + 5*5 + 1*48 + 1*BW
5*75 + 5*5 + 1*48 + 1*BW
5*75 + 5*5 + 1*48 + 1*BW
5*75 + 5*5 + 1*48 + 1*BW
5*75 + 5*5 + 1*48 + 1*BW
5*80 + 5*5 + 1*48 + 1*BW
5*80 + 5*5 + 1*48 + 1*BW
5*80 + 5*5 + 1*48 + 1*BW
5*80 + 5*7,5 + 1*48 + 1*BW

DB press SS DB row ( 80° / semi-supinated / 3-2-1-0 + supinating / 3-0-1-2 )
10*15 + 10*20
8*17,5 + 10*20
10*20 + 10*20

Good train, gisteren linker schouderblad laten losmaken, beetje werken aan thoracale mobiliteit, komt goed

Omdat ik nog wat te zwaar ben voor degelijke full ROM chin-ups te doen doe ik nu curl + eccentric

Log press set 7-9:

Watch 22-12 80kg log press set 1 | Streamable

Watch "22-12 80kg log press set 1" on Streamable.

streamable.com

Watch 22-12 80kg log press set 3 | Streamable

Watch "22-12 80kg log press set 3" on Streamable.

streamable.com

DB press set 3:

Watch 22-12 20kg shoulder press | Streamable

Watch "22-12 20kg shoulder press" on Streamable.

streamable.com

DB row set 1:

Watch 22-12 20kg DB row | Streamable

Watch "22-12 20kg DB row" on Streamable.

streamable.com

snoob · 24 dec 2021

24-12-2021 AGVT Week 2 Day 2
Frontsquat SS Inverse curl ( straps / wrap around / 4-0-X-0 + Full ROM / 4-0-X-0 )
5*105 + 5*64
5*105 + 5*64
5*105 + 5*64
5*105 + 5*64
5*105 + 5*64
5*105 + 5*64
5*105 + 5*64
5*105 + 5*64
5*105 + 5*64
5*105 + 5*64

DB Step up SS Reverse hyper ( DB to side / High front / 2-0-1-0 + Bilateral / 2-0-1-2 )
8*L*12,5 + 8*R*12,5 + 10*35
8*L*15 + 8*R*15 + 8*40
8*L*15 + 8*R*15 + 8*40

Frontsquats are slapping my back bad, doodgaan. Morgen es overleggen met Tom, mss gewicht op de FSQ & snatch grip DL wat reduceren en focussen op de presses, hierna komt terug een norwegian block method met 4x per week een squat.

snoob · 26 dec 2021

26-12-2021 AGVT Week 2 Day 3
Incline press SS rear delt raise ( dead press / 60° / Log / 2-4-X-0 + prone / 40° / supinated / 2-0-1-2 )
5*73 + 5*7,5
5*73 + 5*7,5
5*73 + 5*7,5
5*73 + 5*7,5
5*73 + 5*7,5
5*73 + 5*7,5
5*73 + 5*7,5
5*73 + 5*7,5
5*73 + 5*7,5
5*73 + 5*7,5

Tricep extension SS Lat pulldown ( Standing / overhead / rope / cable / 3-2-1-0 + pronated / shoulder width / 3-0-1-2 )
10*35 + 10*55
10*40 + 8*60
8*45 + 8*60

Good pump

Incline press set 10:

Watch 26-12 73kg incline press | Streamable

Watch "26-12 73kg incline press" on Streamable.

streamable.com

snoob · 28 dec 2021

28-12-2021 AGVT Week 2 Day 4
Press SS Bicep curl SS Row ( flat / biacromial / 3-2-X-0 + DB / 60° incline / semi-supinated / to shoulders / 4-0-X-0 + seated / bilateral / supinated / cable / 3-0-X-2 )
5*75 + 5*12,5 + 5*55
5*75 + 5*12,5 + 5*55
5*75 + 5*12,5 + 5*55
5*75 + 5*12,5 + 5*55
5*75 + 5*12,5 + 5*55
5*75 + 5*12,5 + 5*55
5*75 + 5*12,5 + 5*55
5*75 + 5*12,5 + 5*55
5*80 + 5*15 + 5*60
5*80 + 5*15 + 5*60

Lateral raise SS Grip hold ( dumbbells / unsupported / pronating / 3-0-1-0 + DO / thumbless / axle / X-2-X-2 )
10*5 + 10*72
10*5 + 8*77
8*7,5 + 8*77

Good pump, linker schouder nog niet 100% maar verbetert wel. Geen elleboog pijn meer en das al een win

Trainingen beetje opgeschoven nadat men nek/schouder vast zat vorige week, 2 dagen gerust en dit weekend wat mottig geweest. Deadlift & dag 5 pressing omgewisseld om geen 2 dagen na elkaar te moeten pressen ( woensdag & donderdag )

Press set 9:

Watch 28-12 80kg close grip bench | Streamable

Watch "28-12 80kg close grip bench" on Streamable.

streamable.com

DB curl set 9:

Watch 28-12 15kg seated hammercurl | Streamable

Watch "28-12 15kg seated hammercurl" on Streamable.

streamable.com

Row set 9:

Watch 28-12 60kg cable row | Streamable

Watch "28-12 60kg cable row" on Streamable.

streamable.com

Lateral raise set 3:

Watch 28-12 7,5kg pronating laterals | Streamable

Watch "28-12 7,5kg pronating laterals" on Streamable.

streamable.com

Grip hold set 3:

Watch 28-12 77kg grip hold | Streamable

Watch "28-12 77kg grip hold" on Streamable.

streamable.com

snoob · 29 dec 2021

29-12-2021 AGVT Week 2 Day 5
Deadlift ( snatch grip / 4-1-X-0 )
5*60
3*100
5*125
5*125
5*125
5*125
5*125
5*125
5*125
5*125
5*130
5*130

Lunge SS Windmill ( dumbbells / step & return / 2-1-X-0 + dumbbell / 1 & 1 quarters / half kneeling / elbow to floor / 2-2-1-0 )
8*L*12,5 + 8*R*12,5 + 6*L*12,5 + 6*R*12,5
8*L*12,5 + 8*R*12,5 + 6*L*12,5 + 6*R*12,5
8*L*12,5 + 8*R*12,5 + 6*L*12,5 + 6*R*12,5

Snatch grip DL ging beter deze week, ringvinger op de buitenste ring ipv pink tegen collars. De half kneeling windmills gingen beter, met DB in linkerhand toch, rechts gans brak

Morgen voor press training nog eens proberen na wat mobility werk.

Deadlift set 3 & 10:

Watch 29-12 125kg snatch grip deadlift set 3 | Streamable

Watch "29-12 125kg snatch grip deadlift set 3" on Streamable.

streamable.com

Watch 29-12 130kg snatch grip deadlift set 2 | Streamable

Watch "29-12 130kg snatch grip deadlift set 2" on Streamable.

streamable.com

Windmill set 1:

Watch 29-12 12,5kg Half kneeling windmill set 1 | Streamable

Watch "29-12 12,5kg Half kneeling windmill set 1" on Streamable.

streamable.com

snoob · 31 dec 2021

30-12-2021 AGVT Week 3 Day 1
Log press SS Trap 3 Raise SS Curl SS Chin Up( 1x squat clean / 1-2-X-2 + prone / full ROM / 30° / 2-0-1-2 + semi-supinated / narrow / 5-0-1-0 / eccentric only )
3*70
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW
4*80 + 4*7,5 + 1*BW

DB press SS DB row ( 60° / semi-supinated / 3-2-1-0 + supinating / 3-0-1-2 )
8*17,5 + 8*L*17,5 + 8*R*17,5
8*20 + 8*L*20 + 8*R*20
8*22,5 + 6*L*22,5 + 6*R*22,5

Good training, laatste van 't jaar, goed eindejaar iedereen!

Log press set 3-7-10:

Watch 30-12 80kg log set 3 | Streamable

Watch "30-12 80kg log set 3" on Streamable.

streamable.com

Watch 30-12 80kg log set 7 | Streamable

Watch "30-12 80kg log set 7" on Streamable.

streamable.com

Watch 30-12 80kg log set 10 | Streamable

Watch "30-12 80kg log set 10" on Streamable.

streamable.com

Trap-3 raise set 3:

Watch 30-12 7,5kg trap-3 raise set 3 | Streamable

Watch "30-12 7,5kg trap-3 raise set 3 " on Streamable.

streamable.com

Chin set 3:

Watch 30-12 negative chin set 3 | Streamable

Watch "30-12 negative chin set 3" on Streamable.

streamable.com

DB press set 3:

Watch 30-12 22,5kg DB press | Streamable

Watch "30-12 22,5kg DB press " on Streamable.

streamable.com

snoob · 2 jan 2022

02-01-2022 AGVT Week 3 Day 2
Frontsquat SS Inverse curl ( straps / wrap around / 4-0-X-0 + Full ROM / 4-0-X-0 )
4*120 + 4*68
4*110 + 4*68
4*110 + 4*68
4*110 + 4*68
4*110 + 4*68
4*110 + 4*68
4*110 + 4*68
4*110 + 4*68
4*110 + 4*68
4*110 + 4*68
4*110 + 4*68

DB Step up SS Reverse hyper ( DB to side / High front / 2-0-1-0 + Bilateral / 2-0-1-2 )
8*L*15 + 8*R*15 + 8*40
6*L*17,5 + 6*R*17,5 + 6*50
6*L*20 + 6*R*20 + 6*60

Missload op eerste set, dacht al, dit wordt lastig .... :rolleyes:

Frontsquat set 1-8:

Watch 02-01-22 120kg FSQ set 1 | Streamable

Watch "02-01-22 120kg FSQ set 1" on Streamable.

streamable.com

Watch 02-01-22 110kg FSQ set 8 | Streamable

Watch "02-01-22 110kg FSQ set 8" on Streamable.

streamable.com

Step up set 3:

Watch 02-01-22 20kg step up set 3 | Streamable

Watch "02-01-22 20kg step up set 3" on Streamable.

streamable.com

Reverse hyper set 3:

Watch 02-01-22 60kg reverse hyper set 3 | Streamable

Watch "02-01-22 60kg reverse hyper set 3" on Streamable.

streamable.com

snoob · 6 jan 2022

06-01-2022 AGVT Week 3 Day 3
Incline press SS rear delt raise ( dead press / 60° / Log / 2-4-X-0 + prone / 40° / supinated / 2-0-1-2 )
4*78 + 4*7,5
4*78 + 4*7,5
4*78 + 4*7,5
4*78 + 4*7,5
4*78 + 4*7,5
4*78 + 4*7,5
4*78 + 4*7,5
4*78 + 4*7,5
4*78 + 4*10
4*78 + 4*10

Tricep extension SS Lat pulldown ( Standing / overhead / rope / cable / 3-2-1-0 + pronated / shoulder width / 3-0-1-2 )
8*40 + 8*55
8*45 + 8*60
8*50 + 6*65

Gucci

Log set 9:

Watch 06-01-22 78kg Incline log press set 9 | Streamable

Watch "06-01-22 78kg Incline log press set 9" on Streamable.

streamable.com

Rear delt raise set 3:

Watch 06-01-22 7,5kg rear delts set 3 | Streamable

Watch "06-01-22 7,5kg rear delts set 3" on Streamable.

streamable.com

Tricep extension set 2:

Watch 06-01-22 45kg tricep extension set 2 | Streamable

Watch "06-01-22 45kg tricep extension set 2" on Streamable.

streamable.com

Pulldown set 2:

Watch 06-01-22 60kg pulldown set 2 | Streamable

Watch "06-01-22 60kg pulldown set 2" on Streamable.

streamable.com

snoob · 8 jan 2022

08-01-2022 AGVT Week 3 Day 4
Deadlift ( snatch grip / 4-1-X-0 )
5*60
5*100
5*132,5
4*132,5
4*132,5
4*132,5
4*132,5
4*132,5
4*132,5
4*132,5
4*140
4*140
4*140

Lunge SS Hanging knee raise ( dumbbells / step & return / 2-1-X-0 + on elbows / 3-0-1-1 / block between knees )
6*L*15 + 6*R*15 + 8*BW
6*L*17,5 + 6*R*17,5 + 8*BW
6*L*20 + 6*R*20 + 8*BW

Pittig

Deadlift set 6 & 10:

Watch 08-01-22 132,5kg snatchgrip DL set 6 | Streamable

Watch "08-01-22 132,5kg snatchgrip DL set 6" on Streamable.

streamable.com

Watch 08-01-22 140kg snatchgrip DL set 10 | Streamable

Watch "08-01-22 140kg snatchgrip DL set 10" on Streamable.

streamable.com

snoob · 10 jan 2022

10-01-2022 AGVT Week 3 Day 5
Press SS Bicep curl SS Row ( flat / biacromial / 3-2-X-0 + DB / 60° incline / semi-supinated / to shoulders / 4-0-X-0 + seated / bilateral / supinated / cable / 3-0-X-2 )
4*80 + 4*15 + 4*60
4*80 + 4*15 + 4*60
4*80 + 4*15 + 4*60
4*80 + 4*15 + 4*60
4*80 + 4*15 + 4*60
4*80 + 4*15 + 4*60
4*80 + 4*15 + 4*60
4*85 + 4*17,5 + 4*65
4*85 + 4*17,5 + 4*65
4*85 + 4*17,5 + 4*65

Lateral raise SS Grip hold ( dumbbells / unsupported / pronating / 3-0-1-0 + DO / thumbless / axle / X-2-X-2 )
8*5 + 8*77
8*7,5 + 8*82
8*10 + 8*77

Easy peasy

Bench set 10:

Watch 10-01-2022 85kg cg bench | Streamable

Watch "10-01-2022 85kg cg bench" on Streamable.

streamable.com

Curl set 10:

Watch 10-01-2022 17,5kg seated curl | Streamable

Watch "10-01-2022 17,5kg seated curl" on Streamable.

streamable.com

Row set 10:

Watch 10-01-2022 65kg cable row | Streamable

Watch "10-01-2022 65kg cable row" on Streamable.

streamable.com

Laterals set 3:

Watch 10-01-2022 10kg laterals | Streamable

Watch "10-01-2022 10kg laterals" on Streamable.

streamable.com

Grip hold set 2:

Watch 10-01-2022 82kg grip hold | Streamable

Watch "10-01-2022 82kg grip hold" on Streamable.

streamable.com

snoob · 12 jan 2022

11-01-2022 AGVT Week 4 Day 1
Log press SS Trap 3 Raise SS Chin Up( 1x squat clean / 1-2-X-2 + prone / full ROM / 30° / 2-0-1-2 + semi-supinated / narrow / 3-0-X-0 )
5*80 + 5*7,5 + 1*BW ( 129kg )
5*80 + 5*7,5 + 1*BW
5*80 + 5*7,5 + 1*BW
5*80 + 5*7,5 + 1*BW
5*80 + 5*7,5 + 1*BW
5*80 + 5*7,5 + 1*BW
5*80 + 5*7,5 + 1*BW
5*85 + 5*7,5 + 1*BW
5*85 + 5*7,5 + 1*BW
5*85 + 5*7,5 + 1*BW

DB press SS DB row ( 80° / semi-supinated / 3-0-X-0 + kneeling / semi-supinated / 3-0-X-0 )
12*17,5 + 12*20
10*20 + 10*22,5
10*22,5 + 10*25

Zweten maar voelde goed, wat last van linkerschouder maar dat sleept al weken aan. Overall good

Log set 4-10:

Watch 11-01-2022 80kg log set 4 | Streamable

Watch "11-01-2022 80kg log set 4" on Streamable.

streamable.com

Watch 11-01-2022 85kg log set 10 | Streamable

Watch "11-01-2022 85kg log set 10" on Streamable.

streamable.com

Trap 3 raise set 3:

Watch 11-01-2022 7,5kg trap 3 raise set 3 | Streamable

Watch "11-01-2022 7,5kg trap 3 raise set 3" on Streamable.

streamable.com

Chin up set 3:

Watch 11-01-2022 Chinup set 3 | Streamable

Watch "11-01-2022 Chinup set 3" on Streamable.

streamable.com

DB press set 3:

Watch 11-01-2022 22,5kg shoulder press set 3 | Streamable

Watch "11-01-2022 22,5kg shoulder press set 3" on Streamable.

streamable.com

snoob · 13 jan 2022

13-01-2022 AGVT Week 4 Day 2
Frontsquat SS Inverse curl ( straps / wrap around / 3-0-X-0 + Full ROM / 3-0-X-0 )
5*110 + 5*69
5*110 + 5*69
5*110 + 5*69
5*110 + 5*69
5*110 + 5*69
5*110 + 5*69
5*110 + 5*69
5*110 + 5*69
5*110 + 5*69
5*110 + 5*69

Step up SS Reverse hyper ( Barbell / Russian / High front / 1-0-X-0 + Bilateral / 2-0-X-0 )
10*L*20 + 10*R*20 + 12*40
10*L*22,5 + 10*R*22,5 + 10*60
10*L*25 + 10*R*25 + 10*80

Dood, uur op tafel bij fysio voor de training, heupflexoren, middenrif, alles in oksel/schouder links aangepakt ( subscapularis / tricep / coracobrachialis / lat etc etc ). Had geen zin maar toch geweest, achteraf wel content van.

Frontsquat set 4-5-9:

Inverse curl set 1:

Watch 13-01-2022 69kg inverse curl set 1 | Streamable

Watch "13-01-2022 69kg inverse curl set 1" on Streamable.

streamable.com

g-men · 14 jan 2022

Echt goed bezig. Prachtige gym ook zeg, welke is dit?

snoob · 14 jan 2022

g-men zei:
Echt goed bezig. Prachtige gym ook zeg, welke is dit?

Thanks! Vision4body in Eke Nazareth

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