Snoob's Logboek

[snoob]

05/08/2015
Endo- SS exorotation
15*9 + 15*9
15*9 + 15*9

One arm KB press
10*12
10*16
10*20

Seated Db side raise
10*10
10*10
10*10
10*10

DB shrugs
15*30
15*30
15*30

Net ervoor gaan boulderen, handen deden pijn héhé

09/08/2015
Pull-up
5*BW
5*BW
5*BW

Deadlift
5*100
3*140
3*180
3*200
10*100
10*100

T-bar row
10*40
10*50
10*60
10*70

Ab wheel ( vanop knieën )
10*BW
10*BW
10*BW

Hyper extension
10*BW+10
10*BW+10
10*BW+10

Crunches ( exercise ball )
50*

Cross-over crunch ( exercise ball )
25*L + 25*R

Deadlift groove terug aan het vinden opbouwen naar 10*200 en daarna zien we wel.
Bodyweight 101kg

 

[snoob]

11/08/2015
Front pull-down
10*45
10*52
10*52

Benchpress
10*20
10*40
10*60
10*80
10*80

T-bar row ( supinated )
10*40
10*50
10*60
10*70

DB incline bench
10*16
10*20
10*24
10*28
10*32

Lat pulldown ( lever- freeweight/hand )
10*40
10*40
10*40

Rack pull (bovenkant knieschijf )
10*100
10*140
10*180

DB shrug
10*40
10*40
10*40
10*40

DB hammer curl
8*20
8*22
8*22

Cable cross-over ( supinated bottom to top )
10*7,5
10*5
20*5
20*5

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

Crunches ( exercise ball )
20*BW
20*BW

2922,2 kcal
173,4gr eiwit
369,9gr carbs
94,3gr suiker
77,5gr vet
31,2gr vezels

Good train

 

[snoob]

08/09/2015
Military press
8*30
8*40
8*50
8*60

Deadlift
5*70
5*100
5*120
5*150

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

Front pulldown
10*40
10*47
10*47
10*47

Close grip seated row
10*40
10*40
10*40
10*40

Ab ball crunch
25*BW
25*BW
25*BW
25*BW

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

DB shrug
20*40
20*40

Na maandje last van knie & elleboog terug in gang geschoten. BW 101,6kg

 

[snoob]

11/09/2015
Machine lat pulldown ss Machine incline press ( gewicht per kant )
10*20 + 10*20
10*40 + 10*30
10*40 + 10*30
10*40 + 10*30

Straight arm pulldown SS benchpress
10*25 + 10*60
10*25 + 10*60
10*30 + 10*80
10*27,5 + 10*80

Ball crunches + plate side bend + hyper extension
20*BW + 15*20 + 10*BW
20*BW + 15*20 + 10*BW
20*BW + 15*20 + 10*BW

Snelle ochtendtraining

 

[KevvL]

Supersetsssss, lekker branden niet?

 

[snoob]

Supersetsssss, lekker branden niet?

Klik om te verkleinen...

Goh ik merk dat het extra intensiteit toevoegt en ik ben sneller klaar
ook borst & rug in superset trainen voelt beter, geen idee waarom.

 

[snoob]

12/09/2015
Front pulldown
10*41
10*50
10*59
10*59

Close grip seated row
10*41
10*41
10*41
10*41

Face pull
10*27,5
10*27,5
10*27,5
10*27,5

Straight arm pulldown
10*36
10*41
10*45,5
10*50

KB romanian deadlift ( per hand )
10*20
10*20
10*20
10*20

KB renegade row
10*8
10*8
10*8

Ab wheel rollout
10*BW
10*BW
10*BW

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

Ab ball crunch
25*BW
25*BW
25*BW
25*BW

 

[snoob]

19/09/2015
Exo- SS endorotation
15*9 + 15*9
15*9 + 15*9
15*9 + 15*9

TRX Blast strap push-up
5*BW
8*BW
10*BW
10*BW

Incline DB benchpress
10*20
15*20
15*20

Cable cross over ( bot --> top )
10*6,25
10*6,25
10*6,25

DB hammer curl SS rope pulldown
10*16 + 10*27,5
10*16 + 10*27,5
10*16 + 10*32

Fitness ball crunch SS plate side bend SS hyper extension
20*BW + 15*20 + 10*BW
20*BW + 15*20 + 10*BW

Push-ups op blast-straps zijn superlastig haha, ga deze erin houden, voelt goed aan schoudergordel.

 

[snoob]

23/09/2015
Lat pullldown ( lever kg/kant )
10*20
10*30
10*40
10*50

Pull-up
5*BW
5*BW
5*BW

Deadlift
5*60
5*100
5*140
5*140
5*140

TRX blast-strap rows 45°
10*BW
10*BW
10*BW

KB romanian deadlift
10*20
10*20
10*20

Midnight workout

 

[KevvL]

Da's lekker op tijd.. Brr

 

[snoob]

25/09/2015
Exo- SS endorotation
15*6,25 + 15*6,25
15*6,25 + 15*6,25
15*6,25 + 15*6,25

TRX Blast strap push-up
10*BW
10*BW
10*BW

Bench press
8*60
8*60
8*60
7*8 (8F)

Face pull
10*20
10*20
10*20

DB hammer curl
8*18
8*18
8*18

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

DB shrug
15*40
15*40
15*40

Ab ball crunch
20*BW
20*BW
20*BW

press/borst oefeningen na die blast strap push-ups zijn dodelijk

 

[snoob]

30/09/2015
Deadlift
10*60
5*100
4*140
2*160
2*180
2*200
8*140

Benchpress SS bent-over-row
10*60 + 10*60
10*60 + 10*60
10*60 + 10*60

TRX push-up 45° SS TRX row 45°
10*BW + 10*BW
10*BW + 10*BW
10*BW + 10*BW

Chest press SS close grip cable row
15*70 + 15*5015*70 + 15*50

Stability ball crunch
50*BW

2561,5 kcal
158,7gr eiwit
291,3gr carbs
138,9gr suiker
82,8gr vet
32,92gr vezels

 

[snoob]

02/10/2015
Endo- SS exorotatie
15*3,75 + 15*3,75
15*3,75 + 15*3,75

Seated DB press
8*16
8*20
8*24
8*28
8*32

Ezbar curl
10*30
8*32,5
8*35

Close grip benchpress
10*50
10*60
10*70

Seated DB side raise
10*8
10*8
10*8
10*8

Face pull
10*20
10*20
10*20

Seated DB curl SS rope pulldown
10*12 + 15*20
10*12 + 15*20
10*12 + 15*20

Stability ball crunch SS plate side bend
25*BW + 15*20
25*BW + 15*20
25*BW + 15*20

Ff snel deze ochtend

 

[snoob]

02/10/2015 sessie #2
Lat pulldown ( parallel grip )
10*40
10*50
10*60
10*70

Close grip benchpress
10*60
10*60
10*60
10*60

DB hammer curl
10*18
10*18
10*18

One arm DB overhead extension
10*14
10*14
10*14

Seated DB curl SS one arm cable tricep pulldown
10*10 + 10*18
10*10 + 10*13,5
10*10 + 10*13,5
10*10 + 10*13,5

DB shrug
10*48
10*48
10*48

3614 kcal
224,3gr eiwit
419,7gr carbs
128,4gr suiker
83,1gr vet
69,8gr vezels

 

[snoob]

06/10/2015
Front pulldown
10*50
10*60
10*70
10*80

Close grip bench press
10*40
10*60
8*80

One arm DB extension
10*14
10*14
10*14

Chin-up ( hammer grip )
8*BW
7*BW
6*BW

One arm cable pulldown
15*13,5
15*13,5
15*13,5

Snel ff tussendoor, vanavond degelijke training

 

[snoob]

07/10/2015
Endo- SS Exorotation
15*9 + 15*9
15*9 + 15*9
15*9 + 15*9

Face pull
10*41
10*41
10*41

Adduction machine
15*50
15*50

Abduction machine
15*50
15*50

Deadlift (beltless )
5*70
5*120
3*160
2*200

Seated DB press
10*18
10*24
6*30
10*20
10*20
10*20

DB romanian deadlift ( per kant )
10*32
10*36
10*40

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

Stability ball crunch SS plate side bend
20*BW + 15*20
20*BW + 15*20
20*BW + 15*20

3427,5 kcal
158,3gr eiwit
345,6gr carbs
154,1gr suiker
144,2gr vet
65,5gr vezel

 

[snoob]

08/10/2015
Benchpress ( wide )
15*50
20*50
20*50
20*50
20*50

Ezbar curl
8*35
8*35
8*35
8*35

Seated DB curl
10*12
10*12
10*12

Chestpress
25*50
25*50
25*50

Stability ball crunch
50*BW

 

[snoob]

10/10/2015
Leg extension
15*35
15*35

Lying leg curl
15*35
15*35

Hip adductor
15*35
15*35

Hip abductor
15*35
15*35

Squat
5*60
5*80
5*100
3*120
3*140

Rack pull ( 3 - kniehoogte )
10*60
5*100
5*140
5*180
5*220

Romanian deadlift
10*100
10*100
10*100

Close grip benchpress
20*50
20*50
20*50
20*50

One arm DB overhead extension
10*12
10*12
10*12
10*12

Tricep rope pulldown ( op lat pulldown )
10*18
10*18
10*18
10*11

DB curl
8*20 + 8*16 + 8*12
8*18 + 8*14 + 8*8

Preacher curl ( machine )
20*21
20*28

3135,8 kcal
180,9gr eiwit
405,4gr carbs
56,7gr suiker
87gr vet
61,7gr vezel

 

[snoob]

11/10/2015
Front pulldown
10*50
10*60
10*70
10*80

Cable chest flyes ( staand )
15*11,25
15*13,75
10*16,25
10*18,75

Seated cable row ( wide grip palms facing )
10*45
10*54,5
10*63,5

Flat DB bench press
15*20
15*20
15*20

One arm chest supported lever row
10*75
10*75
10*75
10*75
10*75
10*75

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

Stability ball crunch
20*BW
20*BW
20*BW

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

2783,7 kcal
140,5gr eiwit
366,7gr carbs
172,1gr suiker
75gr vet
43,9gr vezels

 

[snoob]

12/10/2015
Hip adduction
25*50
25*50
25*50

Hip abduction
25*50
25*50
25*50

One legged leg press ( voet hoog )
15*40
15*40
15*40
15*40

Romanian deadlift
10*70
10*70
10*70
10*70

Lying hamstring curl
15*30
15*35
15*35

Focus op vorm, voelt goed

2996,3 kcal
190,1gr eiwit
291,5gr carbs
50,7gr suiker
108,8gr vet
62,4gr vezels