Snoob's Logboek

[snoob]

14/10/2015 's ochtends
Endo- SS Exorotation
15*3,75 + 15*3,75
15*3,75 + 15*3,75
15*3,75 + 15*3,75

Front lat pulldown
10*60
10*70
10*70
10*70

Seated DB side raise SS bent-over rear laterals
10*10 + 10*10
10*10 + 10*10
10*10 + 10*10
10*10 + 10*10

One arm chest supported lever row
10*40
10*40
10*40

Arnold press ( geen leuning )
10*16
10*16
10*16
10*16

DB shrug
15*40
15*40
15*40

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

14/10/2015 's avonds
Face pull
15*40
15*40
15*40

BTN Smith machine shoulder press
15*bar
10*10
10*20
10*30

BTN lat pulldown
10*40
10*50
10*60
10*70

One arm lat pulldown ( D-handle )
10*18
10*18
10*18
10*22,5

Seated cable row ( wide grip palms facing )
10*50
10*54,5
10*59
10*63,5
10*68

Lying tricep extension SS ezbar curl
10*30 + 10*30
10*30 + 10*30
10*30 + 10*30

DB hammer curl SS rope pulldown
10*16 + 10*40
10*16 + 10*40
10*16 + 10*40

4387,2 kcal
187gr eiwit
441,2gr carbs
158,4gr suiker
158,7gr vet
71,2gr vezels

 

[snoob]

17/10/2015
Hip adduction
25*50
25*50
25*50

Hip abduction
25*50
25*50
25*50

Deadlift
5*70
3*120
5*160
5*160
2*180
1*200
1*220

BTN pulldown
10*60
10*70
10*80

Bent over one arm cable row
10*27,5
10*32
10*36
10*41

Close grip benchpress
5*40
5*50
5*60
5*70
5*80
5*90
5*100

One arm DB extension
10*16
10*14
10*14
10*14

Tricep rope pulldown
15*40
15*40
15*30

DB shrug
15*24
15*24
15*24

Good train Vandaag met experimentje gestart, ga een periode vegan eten, macro's zijn vandaag niet optimaal omdat ik niet veel tijd had om te koken, morgen beter

2819,7 kcal
110gr eiwit
335,4gr carbs
101,5gr suiker
118gr vet
49,5gr vezels

 

[snoob]

18/10/2015
Endo- SS Exorotation
15*5 + 15*5
15*5 + 15*5
15*5 + 15*5

Military press
5*20
5*40
3*60
2*70
1*70 (2F)

Seated DB side raise SS bent over rear delts
10*10 + 10*8
10*10 + 10*8
10*10 + 10*8
10*10 + 10*8

Seated DB arnold press ( zonder rugsteun )
10*16
10*16
10*16

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

Machine crunch
15*91
15*91
25*50
25*50
25*50

Triceps nog gaar van gisteren, ff wat pompen

 

[snoob]

BTN pulldown
10*50
10*60
10*70
10*70
10*70

Bent over row ( supinated )
10*50
10*60
10*70
10*80

Straight arm pulldown
15*30
12*40
10*50
10*60

Lying tricep extension
10*30
10*35
10*35

Seated cable row ( wide grip palms facing )
15*50
15*50
15*50

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

Tricep rope pulldown
15*30
15*30
15*30

Gisteren dry needling gehad aan achterkant rechter schouder, voelde nog vrij beurs/stijf. Licht aan gehouden.
Vegan dieet is niet echt praktisch .. morgen proberen wat beter te eten ipv noten en havermout

3490,8 kcal
121,7gr eiwit
296,3gr carbs
59,8gr suiker
126,9gr vet
72gr vezels

 

[snoob]

22/10/2015
Endo- SS exorotation
15*3,75 + 15*3,75
15*3,75 + 15*3,75

Bench press
10*40
8*60
5*80
5*80
5*80
5*80
5*80

Ezbar curl
10*28
10*33
10*33

Chest press ( cables / hand )
10*10
10*16
10*22

Incline chest press ( lever / hand )
10*20
10*20
10*20

Hammer curl
8*20 + 8*16 + 8*12
8*16 + 8*12 + 8*8

Seated DB curl
10*12
10*8
10*8

3249,8 kcal
165,4gr eiwit
309,4gr carbs
82,6gr suiker
131,1gr vet
85,6gr vezels

 

[snoob]

23/10/2015
Deadlift
5*70
3*120
2*160
1*180
4*200

BTN pulldown
10*60
10*70
10*70
10*70

Close grip benchpress
10*40
10*60
10*80

One arm DB extension
10*16
10*16
10*14

Rope pulldown
10*40
10*45
20*30

DB shrug
30*30

ff snel gisteren tussen 't werken door

 

[snoob]

24/10/2015
Adduction machine
20*40
20*40
20*40

Abduction machine
20*40
20*40
20*40

Squat
5*60
5*80
5*100
3*120
3*140
3*160

DB romanian deadlift
10*28
10*32
10*36
10*40

Hanging knee raise
15*BW
15*BW
15*BW

Machine crunch
20*70
20*80
20*90
20*100

 

[hoxyz]

Vanwaar zo weinig eiwit?

 

[snoob]

Vanwaar zo weinig eiwit?

Klik om te verkleinen...

Eet normaal gezien 160gr eiwit, meer is niet nodig..

 

[hoxyz]

Eet normaal gezien 160gr eiwit, meer is niet nodig..

Klik om te verkleinen...

Das nog geen 1.8 g eiwit per kg bw?

 

[snoob]

Das nog geen 1.8 g eiwit per kg bw?

Klik om te verkleinen...

Goed gerekend ...
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle. This already includes a very safe mark-up. There hasn’t been any recorded advantage of consuming more than 0.64g/lb. The only exceptions to this rule could be individuals with extraordinarily high anabolic hormone levels.
• Optimal protein intake decreases with training age, because your body becomes more efficient at preventing protein breakdown resulting from training and less protein is needed for the increasingly smaller amount of muscle that is built after each training session. The magnitude of this effect is unclear.

 

[snoob]

25/10/2015
Bench press
10*30
10*50
10*70
10*70
10*70

Ab wheel roll out
10*BW
10*BW

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

One arm DB extension
10*16
10*14
10*14
10*14

DB hammer curl SS rope pulldown
8*20 + 15*20
8*20 + 15*17,5
8*16 + 15*15
8*16 + 15*15

Op het gemakje, onderrug en benen gaar van laatste 2 dagen, 2 lange nachten gewerkt wederom. Morgen eens een dagje cardio + sauna, mss licht schouders.

 

[snoob]

27/10/2015
Reverse grip pulldown
10*45
10*50
10*55

Close grip front pulldown
10*45
10*45
10*55

DB rear delt raise SS bent over row ( naar borst )
12*8 + 15*20
12*8 + 15*20
12*8 + 15*20

DB shrug
15*24
15*24
15*24

Face pull
15*50
15*50
15*50

Deadlift
8*120
8*120
8*120

T-bar row
10*30
10*50
10*60

BTN pulldown
10*60
10*60
10*60

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

One arm DB row ( standing )
10*24
10*28
10*32
10*32

Seated cable row ( palms facing medium grip)
15*50
15*50
15*41

Strict like a boss, kcal doel wat overschoten but it's all good in de bulk

5662,7 kcal
206gr eiwit
521,6gr carbs
146gr suiker
262,6gr vet
61,5gr vezels

 

[snoob]

28/10/2015
Adduction machine
20*40
20*40
20*40

High bar squat
5*60
5*100
3*120
1*150
1*170
10*120

Abduction machine
20*40
20*40
20*40

DB romanian deadlift
10*40
10*40
10*30 onderrug opgepompt

Leg extension
10*60
10*60
10*60

Squatvorm zit eindelijk goed met highbar, voorheen belastte ik meer men onderrug dan wat anders, dus 170kg squat mooi op diepte zonder forward lean is mooi na training van gisteren. Heb eindelijk het gevoel dat ik men benen train ipv men rug

3710,2 kcal
160,3gr eiwit
412gr carbs
229,8gr suiker
130,1gr vet
48gr vezels

 

[snoob]

31/10/2015
Endo- SS exorotation
15*9 + 15*9
15*9 + 15*9

One arm DB press
5*12
5*16
10*20
10*22
10*24

DB upright row
10*16
10*16
10*16

Bent over DB raise SS bent over barbell row ( naar borst )
10*10 + 10*24
10*10 + 10*24
10*10 + 10*24
10*10 + 10*24

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

T-bar row
10*20
10*30
10*40
10*50
10*60

Rack pull ( pin 2 )
10*100
8*140
8*180

BTN pulldown
10*52
10*52
10*52

Standing one arm DB row
10*30
10*30
10*30

3002 kcal
168gr eiwit
375,4gr carbs
160,9gr suiker
73,7gr vet
73,8gr vezels

 

[snoob]

3/11/2015
Adduction machine
20*50
20*50

Abduction machine
20*50
20*50

Endo- SS Exo rotation
15*3,75 + 15*3,75
15*3,75 + 15*3,75
15*3,75 + 15*3,75

Shoulder dislocation
15*light band

DB shoulder press
5*16
5*20
5*24
12*28

Squat
5*60
5*110
3*140
5*160

Bent-over DB laterals SS facepull
15*9 + 15*32
15*9 + 15*32
15*9 + 15*32

DB laterals
15*9
15*9
15*9

DB romanian deadlift
15*32
10*40
10*48

DB shrug
15*48
30*28

Feeling goood

4929,1 kcal
195,2gr eiwit
543,8gr carbs
112,9gr suiker
171,1gr vet
82gr vezels

 

[Franskem]

Hoe ziet je Vegan-dieet eruit. Ik eet zelf vnl vegetarisch, zou wel over willen naar veganistisch, maar ben erg naar broodbeleg en eiwitbronnen aan het zoeken

 

[snoob]

Hoe ziet je Vegan-dieet eruit. Ik eet zelf vnl vegetarisch, zou wel over willen naar veganistisch, maar ben erg naar broodbeleg en eiwitbronnen aan het zoeken

Klik om te verkleinen...

5 dagen volgehouden

 

[snoob]

04/11/2015
Pull-up
5*BW
5*BW

Front pulldown
10*50
10*54,5
10*59
10*63,5
10*68

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

Close grip benchpress
10*40
10*60
8*80
10*60
10*60

One arm DB row
10*32
10*32
10*32

one arm DB extension
10*14
10*14
10*14
10*14
10*14

rope tricep pulldown
20*40
20*30
20*25

3296,5 kcal
170,3gr eiwit
321,2gr carbs
99,7gr suiker
145,2gr vet
46,4gr vezels

 

[snoob]

07/11/2015
Endo- SS Exo rotation
15*4,5 + 15*4,5
15*4,5 + 15*4,5
15*4,5 + 15*4,5

Shoulder dislocation
10*light band
10*light band

DB shoulder press
5*16
5*20
10*24
10*24
10*24

Adduction machine
20*50
20*50

Abduction machine
20*50
20*50

Deadlift
3*60
3*100
3*140
3*180
5*1*180 grip & rip

BB benchpress
5*35
5*55
3*75
1*85
1*95
1*100
1*105
1*110
6*85

Barbell curl
10*30
10*30
10*30

Bent-over DB laterals SS DB laterals
10*10 + 10*10
10*10 + 10*10
10*10 + 10*10

DB shrug
20*36
20*32

Chest press
30*60
50*50

Seated DB curl
15*12
15*12

2 trainingen samengenomen, ging lekker