Snoob's Logboek

[snoob]

28/01/2015
Squat
8*60
4*100
2*120
2*150
2*150
2*150
2*150
2*150

Pull-up
8*BW-27
8*BW-27
8*BW-27
8*BW-27

Leg extension
10*49
10*63
10*77
10*91 full block

Plate side bend
15*20
15*20
15*20

Hyper extension ( glutes )
15*BW
15*BW
15*BW

Machine crunch
50* 50

Hammer curl SS rope pulldown
8*20 + 10*20
8*20 + 10*20
8*20 + 10*20

Wou vandaag voor het eerst met men eigen pistefiets gaan rijden, dankzij het kloteweer zat de piste vol met bejaarden en wielertoeristen, resultaat... piste volzet en ik mocht niet fietsen Dan maar de fitness in gedoken. Vijf doubles voelden easy, op naar meer gewicht!

3761,1 kcal
213,0gr eiwit
326,1gr carbs
126,3gr suiker
171,1gr vet
34gr vezels

 

[snoob]

03/02/2015
pull-up
8*BW-23
8*BW-23
8*BW-23

DB side raise
15*10
15*10
15*10

plate side bend
15*20
15*20
15*20

seated DB curl
10*14
10*14
10*14

rope pulldown
15*20
15*20
15*20

Snelle UB training, vanavond op de piste fietsen.

3166,4 kcal
240gr eiwit
48gr carbs
22,6gr suiker
213gr vet
54gr vezels

 

[snoob]

07/02/2015
Endo exo rotation
10*5 + 10*5
10*5 + 10*5

Face pull
10*20
10*20
10*20

Incline DB bench
10*20
10*20
10*20

Pull-up
8*BW-27
8*BW-27
8*BW-27

DB side raise
15*10
15*10
15*10

Plate side bend
15*20
15*20
15*20

Seated DB curl SS rope pulldown
10*14 + 12*20
10*14 + 12*20
10*14 + 12*20

 

[snoob]

15/02/2015
Incline DB bench press
20*7
15*20
15*20
15*20
10*24
10*28

Seated DB side raise
15*7
10*10
10*10
10*10
10*10

Lat front pulldown
10*45
10*52
10*52
10*52

Plate side bend SS hyper extension
15*20 + 10*BW
15*20 + 10*BW
15*20 + 10*BW

Hammer curl SS rope pulldown
8*16 + 10*17,5
8*16 + 10*17,5
8*16 + 10*17,5

Schouder nog steeds superbrak, na 2 sets incline bp voelde het wel beter, meer gebruiken is de boodschap dus.

 

[snoob]

17/02/2015
Squat
8*60
5*100
5*120

Leg extension
15*40
15*60
15*80
15*80

Good morning
10*40
10*60
10*60
10*60

Bosu ball push-up
10*BW
10*BW
10*BW
10*BW

Seated DB curl SS one arm tricep pulldown
10*16 + 10*10
10*16 + 10*10
10*14 + 10*10

 

[snoob]

17/02/2015 cardio
zwemmen: schoolslag
750m

 

[snoob]

09/03/2015
Benchpress
20*40
20*50
20*60

Pull-up
15*BW-50
15*BW-45
15*BW-41

DB side raise
15*9
15*9
15*9

Seated DB curl
10*16
10*16
10*10
10*10

Plate side bend
15*20
15*20
15*20

Rope pulldown
15*15
15*17,5
15*17,5

3084,5 kcal
201gr eiwit
267gr carbs
97gr suiker	
129,5gr vet
43,5gr vezels
 vezels

 

[KevvL]

Dat zijn flink wat reps BP. Speciale reden voor??

 

[snoob]

Dat zijn flink wat reps BP. Speciale reden voor??

Klik om te verkleinen...

Gewoon licht op goeie vorm trainen, heb 2 weken stil gelegen door men schouderblessure die aansleepte. Nu eindelijk behandeld geweest, cortizonespuit gehad, biceppees ontstoken. Op MRI was er geen structurele schade. Voelt OK nu, hopelijk blijft het zo.

 

[snoob]

16/03/2015
Bench press
15*50
10*60
8*80
3*100

Military press
10*20
8*40
8*50

Pull-up
6*BW-27
6*BW-23
6*BW-18
6*BW-14

Hammer curl SS rope pulldown
8*18 + 10*22,5
8*18 + 10*22,5
8*18 + 10*22,5

Plate side bend
15*20
15*20

Schouder houdt het goed, hopelijk blijft het zo! Morgen na 3 weken eindelijk terug es op de piste. Tijd om in gang te schieten, 26 april is er sprintmeeting waaraan ik deelneem. Redden wat er te redden valt!

 

[snoob]

18/03/2015
Pull-up
5*BW-23
5*BW-14
3*BW

Benchpress
10*60
8*80
8*80
8*80

Romanian deadlift
10*60
10*80
10*80

Seated side raise
10*12
10*12
10*12
10*12
10*12

Leg extension
10*49
10*63
10*77
10*91

Plate side bend
15*20
15*20

 

[snoob]

21/03/2015
Incline DB bench press
15*16
10*20
10*24
10*28

Seated cable row
10*41
10*41
10*41

Chestpress
15*40
15*50
15*60
15*70

Face pull
10*35
10*40
10*45
10*50

Seated DB side raise
15*10
15*10
15*10

Tricep pushdown SS hammer curl
10*40 + 8*18
10*45 + 8*18

Lat pumps
8*45
15*35
15*35
15*35

KB renegade rows
10*8
10*8

Hanging knee raises ( dip positie )
10*BW
10*BW

Plate side bends
15*15
15*15
15*15

 

[snoob]

23/03/2015
Bent over row
10*40
10*50
10*60
10*60

Seated cable row ( close grip )
10*41
10*50
10*59
10*68

Pull-up
6*BW-40
6*BW-40
6*BW-40
6*BW-40
6*BW-40

Incline DB bench press ( low )
10*20
10*28
10*36

Chestpress
15*60
10*70
10*70
10*70

Straight arm pulldown
10*40
10*40
10*40
10*40

Seated DB curl
10*10
10*10
10*10

Plate shrugs
30*20

4476 kcal
190gr eiwit
541,5gr carbs
105gr suiker
163,5gr vet
51gr vezels

 

[snoob]

25/03/2015
Endo- SS exorotatie
15*9 + 15*9
15*9 + 15*9

Incline DB bench press ( low )
10*24
10*28
10*32
10*36

Seated cable row
10*50
10*59
10*59
10*45.5

Chest press
10*60
10*70
10*70
10*70

Pull-up
8*BW-30
8*BW-25
6*BW-20 (7F)

KB renegade row
8*12
8*8
8*8

4654 kcal
144,5gr eiwit
628gr carbs
249gr suiker
170,5gr vet
19gr vezels

 

[snoob]

30/03/2015
Bent over row
10*50
10*60
10*70
10*80

Military press
10*40
8*50
6*60

Seated cable row
10*45,5
10*50
10*50
10*50

Seated side raise
10*12
10*12
10*12

Knee raise ( dip positie )
12*BW
12*BW
12*BW

Plate side bend
15*20
15*20
15*20

Tricep pushdown
10*45,5
10*50
10*50
10*50

 

[snoob]

01/04/2015
Squat
10*20
10*60
8*100
6*120

Legpress
10*170
10*220
10*260

Seated leg curl
10*55
10*65
10*75

Seated leg extension
10*55
10*65
10*75

Hyper extension
15*BW
15*BW
15*BW

Seated calf raise
20*25
20*25
20*25

Decline crunch ( medicin ball )
15*BW
15*BW + 5
15*BW + 5

Plank
01:00
01:00
01:00

Plate side bend
15*20
15*20
15*20

Tricep pulldown
10*20
10*20
10*25

Hammer curl
10*20
10*20
10*20

3517 kcal
194,5gr eiwit
449,5gr carbs
129gr suiker
99gr vet
40,5gr vezels

 

[snoob]

03/04/2015
Bench press
10*40
10*60
10*80

Pull-up
6*BW-23
6*BW-18
6*BW-14
6*BW-9

Seated cable row ( close grip )
10*35
10*42
10*49

Hyper extension
15*BW
15*BW
15*BW

Hanging knee raises ( pull-up positie )
8*BW
8*BW
8 *BW

Straight arm pull-down
15*20
15*22,5
15*25

Plate side bend
15*20
15*20
15*20

3416 kcal
163,5gr eiwit
295,5gr carbs
160,5gr suiker
143gr vet
30gr vezels

 

[snoob]

04/03/2015
Bent over row ( supinated )
10*40
10*50
10*60
10*70
10*80

Seated face pull
8*27,5
8*27,5
8*27,5
8*27,5

Seated cable row ( close grip )
8*50
8*63,5
8*63,5
15*50

Straight arm pulldown
10*40
10*45
10*50
10*55

Pull-through
10*40
10*40
10*50
10*60

KB renegade rows
8*8
8*8
8*8

Knee raises ( dip positie )
10*BW
10*BW
10*BW

Plate side bend
15*25
15*25
15*25

Hammer curl SS tricep pushdown
8*18 + 10*50
8*18 + 10*50
8*18 + 10*50

3154,5 kcal
214gr eiwit
246gr carbs
80,5gr suiker
138gr vet
34,5gr vezels

 

[snoob]

07/04/2015
Bent over row ( supinated )
15*40
10*60
10*60
10*60

One arm DB row ( @ rek )
10*32
10*24
10*24

Bosu ball push-up
10*BW
10*BW
10*BW

Seated DB curl SS rope pulldown
10*12 + 10*17,5
10*10 + 10*17,5
10*10 + 10*17,5

Plate side bend
15*20
15*20
15*20

1980,8 kcal
94,6gr eiwit
24,8gr carbs
15,4gr suiker
165,88gr vet
14gr vezels

Serieus katabool weekendje paar dagen keto doen.

 

[snoob]

08/04/2015
Endo- SS exorotation
15*9 + 15*9
15*9 + 15*9
15*9 + 15*9

Military press
8*50
8*50
6*60
6*60

Seated cable high row
10*32
10*32
10*32

Face pull
10*50
10*50
10*50

DB side raise
10*14
10*14
10*14

KB renegade rows
8*8
8*8
8*8

Hanging knee raises
20*BW
20*BW

Plate side bend
15*20
15*20
15*20

Plate shrugs
40*20

3658,8 kcal
281,6gr eiwit
35,6gr carbs
20gr suiker
263gr vet
22,5gr vezels