- Lid geworden
- 11 mrt 2014
- Berichten
- 8.850
- Waardering
- 14.704
- Lengte
- 1m77
- Massa
- 76kg
- Vetpercentage
- 19%
- Topic Starter
- #641
zaterdag 14 mei 2022, 12:40
Lekker brak nachtje weer.. iets met een kabouter😅 De training ging erg moeizaam..
legpress 45 graden
Set 1: 155 kg × 10 @ 6.5
Set 2: 195 kg × 12 @ 7.5
Set 3: 195 kg × 12 @ 7.5
Set 4: 195 kg × 12
Set 5: 195 kg × 13
Leg Extension (Machine)
Set 1: 110 kg × 12 @ 9.0
Set 2: 110 kg × 11 @ 9.5
Set 3: 110 kg × 12 @ 10.0
Set 4: 82 kg × 7 @ 10.0 [Drop Set]
Lat Pulldown - Vbar (Cable)
Vbar ipv widegrip
Set 1: 57 kg × 10 @ 8.0
Set 2: 57 kg × 10 @ 8.5
Set 3: 57 kg × 10 @ 9.0
Set 4: 57 kg × 8 @ 8.5
one arm db row
Set 1: 28 kg × 8 @ 8.5
Set 2: 28 kg × 8 @ 8.5
Set 3: 28 kg × 8 @ 8.5
SUPERSET
cross body db curl
2x14/12kg alternated
Set 1: 28 kg × 14 @ 9.5
Set 2: 24 kg × 20 @ 8.0
Set 3: 24 kg × 20 @ 9.0
Set 4: 24 kg × 20 @ 9.5
Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 14 @ 8.5
Set 2: 10 kg × 14 @ 8.5
Set 3: 10 kg × 14 @ 9.0
Set 4: 10 kg × 15 @ 10.0
Note: Vbar
one arm cable curl
Set 1: 15 kg × 12
Set 2: 15 kg × 12 @ 9.5
high cable bicep curl
Set 1: 15 kg × 10
Set 2: 15 kg × 10 @ 9.0
Spiegel wel viezig daar😅
Lekker brak nachtje weer.. iets met een kabouter😅 De training ging erg moeizaam..
legpress 45 graden
Set 1: 155 kg × 10 @ 6.5
Set 2: 195 kg × 12 @ 7.5
Set 3: 195 kg × 12 @ 7.5
Set 4: 195 kg × 12
Set 5: 195 kg × 13
Leg Extension (Machine)
Set 1: 110 kg × 12 @ 9.0
Set 2: 110 kg × 11 @ 9.5
Set 3: 110 kg × 12 @ 10.0
Set 4: 82 kg × 7 @ 10.0 [Drop Set]
Lat Pulldown - Vbar (Cable)
Vbar ipv widegrip
Set 1: 57 kg × 10 @ 8.0
Set 2: 57 kg × 10 @ 8.5
Set 3: 57 kg × 10 @ 9.0
Set 4: 57 kg × 8 @ 8.5
one arm db row
Set 1: 28 kg × 8 @ 8.5
Set 2: 28 kg × 8 @ 8.5
Set 3: 28 kg × 8 @ 8.5
SUPERSET
cross body db curl
2x14/12kg alternated
Set 1: 28 kg × 14 @ 9.5
Set 2: 24 kg × 20 @ 8.0
Set 3: 24 kg × 20 @ 9.0
Set 4: 24 kg × 20 @ 9.5
Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 14 @ 8.5
Set 2: 10 kg × 14 @ 8.5
Set 3: 10 kg × 14 @ 9.0
Set 4: 10 kg × 15 @ 10.0
Note: Vbar
one arm cable curl
Set 1: 15 kg × 12
Set 2: 15 kg × 12 @ 9.5
high cable bicep curl
Set 1: 15 kg × 10
Set 2: 15 kg × 10 @ 9.0
Spiegel wel viezig daar😅
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