OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 6 dec 2012 Topic Starter #41 Woensdag 05/12 Overhead press: 10x20 10x40 10x40 10x60 10x70 9x80 grrr 15x60 Trap bar overhead press: 4x8reps HS Front military press: 3x8reps 1x6reps Dip Machine + doubled greens: 6x8reps
Woensdag 05/12 Overhead press: 10x20 10x40 10x40 10x60 10x70 9x80 grrr 15x60 Trap bar overhead press: 4x8reps HS Front military press: 3x8reps 1x6reps Dip Machine + doubled greens: 6x8reps
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 7 dec 2012 Topic Starter #42 Donderdag 06/12 Squat: 5x60 5x60 5x60 5x60 5x100 5x100 5x140 5x160 3x180 5x200 10x170 10x170 Box squat + reversed greens: 3x100 3x100 3x140 3x180 3x200 3x220 Pause squat: 5x60 5x80 5x100 5x110 Good mornings: 2x8reps
Donderdag 06/12 Squat: 5x60 5x60 5x60 5x60 5x100 5x100 5x140 5x160 3x180 5x200 10x170 10x170 Box squat + reversed greens: 3x100 3x100 3x140 3x180 3x200 3x220 Pause squat: 5x60 5x80 5x100 5x110 Good mornings: 2x8reps
The Locust Ripped Bodybuilder 15 jaar lid Lid geworden 12 mei 2005 Berichten 3.838 Waardering 44 7 dec 2012 #43 bruut volume op die goodmornings !
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 9 dec 2012 Topic Starter #44 Zondag 9/12 Bench Press: 8x60 8x60 8x60 8x80 8x100 5x120 5x140 5x150 5x155 5x157.5 5x160 4x162.5 Reversed band bench press (greens): 12x100 12x120 12x140 12x160 Face pulls + band pull aparts: 3 sets, 15 + 10 Rope pushdown + rack push ups (fat bar) 3 sets, 15 + 20
Zondag 9/12 Bench Press: 8x60 8x60 8x60 8x80 8x100 5x120 5x140 5x150 5x155 5x157.5 5x160 4x162.5 Reversed band bench press (greens): 12x100 12x120 12x140 12x160 Face pulls + band pull aparts: 3 sets, 15 + 10 Rope pushdown + rack push ups (fat bar) 3 sets, 15 + 20
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 13 dec 2012 Topic Starter #45 juj, de hele week nog niks gedaan... kloteverkoudheid. duizend bommen en granaten
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 16 dec 2012 Topic Starter #46 Zondag 16/12 Bench Press: 8x60 8x60 8x60 8x80 8x100 3x120 3x140 3x150 3x160 3x162.5 3x165 12x140 Narrow grip fat bar press: 10x60 10x80 10x100 10x120 10x110 Face pulls + band pull aparts: 3sets, 15 + 10 Tricep push down + rack push ups: 2 sets, 15+15 Nou Nou, mooi mooi na zo'n weekje ziek zijn en niets eten
Zondag 16/12 Bench Press: 8x60 8x60 8x60 8x80 8x100 3x120 3x140 3x150 3x160 3x162.5 3x165 12x140 Narrow grip fat bar press: 10x60 10x80 10x100 10x120 10x110 Face pulls + band pull aparts: 3sets, 15 + 10 Tricep push down + rack push ups: 2 sets, 15+15 Nou Nou, mooi mooi na zo'n weekje ziek zijn en niets eten
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 19 dec 2012 Topic Starter #47 Dinsdag 18/12 Deadlift: 8x70 8x70 8x70 5x120 4x160 2x190 4x170 2x210 4x175 2x220 Stiff legged deadlift: 3sets, 10x120 T-bar rowing: 5x50 5x60 5x70 5x80 5x90 5x100 8x8x70 45s rust tussensets
Dinsdag 18/12 Deadlift: 8x70 8x70 8x70 5x120 4x160 2x190 4x170 2x210 4x175 2x220 Stiff legged deadlift: 3sets, 10x120 T-bar rowing: 5x50 5x60 5x70 5x80 5x90 5x100 8x8x70 45s rust tussensets
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 20 dec 2012 Topic Starter #48 Woensdag 19/12 Overhead Press: 8x20 8x40 8x40 8x40 5x60 5x80 5x85 5x90 4x95 5x90 Trap bar overhead press: 4x12reps HS Military press: 5x8reps
Woensdag 19/12 Overhead Press: 8x20 8x40 8x40 8x40 5x60 5x80 5x85 5x90 4x95 5x90 Trap bar overhead press: 4x12reps HS Military press: 5x8reps
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 7 jan 2013 Topic Starter #49 Donderdag 03/01 Squat: 5x60 5x60 5x60 5x100 5x120 5x140 5x160 5x160 5x160 5x160 5x160 Good mornings: 3x10reps Fronts squat: 5x5 Zondag 06/01 Bench Press: 5x60 5x60 5x60 5x100 5x120 1x140 1x150 1x160 17x130 Narrow grip fat bar press, paused + reversed blue's: 10x100 10x120 10x140 10x150 10x160 Face pulls + band pull aparts: 3sets, 15+10reps Tricep push down: 15x 12x 10x Barbell curl: 5x8reps
Donderdag 03/01 Squat: 5x60 5x60 5x60 5x100 5x120 5x140 5x160 5x160 5x160 5x160 5x160 Good mornings: 3x10reps Fronts squat: 5x5 Zondag 06/01 Bench Press: 5x60 5x60 5x60 5x100 5x120 1x140 1x150 1x160 17x130 Narrow grip fat bar press, paused + reversed blue's: 10x100 10x120 10x140 10x150 10x160 Face pulls + band pull aparts: 3sets, 15+10reps Tricep push down: 15x 12x 10x Barbell curl: 5x8reps
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 9 jan 2013 Topic Starter #50 Maandag 07/01 Deadlift: 5x70 5x70 5x70 5x110 4x150 2x190 4x160 2x210 4x170 2x220 Stiff legged deadlift: 3x10reps Barbell rows: 5x70 5x110 5x110 5x120 5x120 Seated row: 3x8reps
Maandag 07/01 Deadlift: 5x70 5x70 5x70 5x110 4x150 2x190 4x160 2x210 4x170 2x220 Stiff legged deadlift: 3x10reps Barbell rows: 5x70 5x110 5x110 5x120 5x120 Seated row: 3x8reps
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 10 jan 2013 Topic Starter #51 Woensdag 09/01 Overhead press: 5x20 5x40 5x40 5x40 5x60 5x80 5x85 5x90 5x95 5x100 Trab bar overhead press: 4x10reps Incline bench press: 12x60 12x80 12x100 12x90 Dips: 5x8reps Bent over side raises + band pull aparts: 3sets, 10 + 10reps
Woensdag 09/01 Overhead press: 5x20 5x40 5x40 5x40 5x60 5x80 5x85 5x90 5x95 5x100 Trab bar overhead press: 4x10reps Incline bench press: 12x60 12x80 12x100 12x90 Dips: 5x8reps Bent over side raises + band pull aparts: 3sets, 10 + 10reps
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 14 jan 2013 Topic Starter #52 Donderdag 10/01 Squat: 8x60 8x60 8x60 8x100 8x140 8x160 8x180 Reversed band squat (green) 1x140 1x180 1x200 1x220 1x240 Front squat: 5x60 5x80 5x100 5x110 Good mornings: 3x8reps Zondag 13/01 Bench press: 5x60 5x60 5x60 5x100 5x120 1x140 1x160 1x170 12x140 Reversed band bench press (green) 5x100 5x140 5x160 5x180 5x200 5x200 5x200 5x200 Face pulls + band pull aparts: 3 sets, 15 + 10 reps
Donderdag 10/01 Squat: 8x60 8x60 8x60 8x100 8x140 8x160 8x180 Reversed band squat (green) 1x140 1x180 1x200 1x220 1x240 Front squat: 5x60 5x80 5x100 5x110 Good mornings: 3x8reps Zondag 13/01 Bench press: 5x60 5x60 5x60 5x100 5x120 1x140 1x160 1x170 12x140 Reversed band bench press (green) 5x100 5x140 5x160 5x180 5x200 5x200 5x200 5x200 Face pulls + band pull aparts: 3 sets, 15 + 10 reps
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 15 jan 2013 Topic Starter #53 Maandag 14/01 Deadlift: 5x70 5x70 5x70 5x110 4x150 2x190 4x160 2x210 4x170 2x230 Stiff legged deadlift: 8x120 8x120 8x120 8x120 Barbell rows: 8x110 8x120 8x130 5x140 Seated rows: 5x8reps Lat pull down: 3x8reps GHR: 8reps 8reps + 5kg 8reps
Maandag 14/01 Deadlift: 5x70 5x70 5x70 5x110 4x150 2x190 4x160 2x210 4x170 2x230 Stiff legged deadlift: 8x120 8x120 8x120 8x120 Barbell rows: 8x110 8x120 8x130 5x140 Seated rows: 5x8reps Lat pull down: 3x8reps GHR: 8reps 8reps + 5kg 8reps
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 18 jan 2013 Topic Starter #54 Donderdag 17/01 Squat: 5x60 5x60 5x60 5x100 Reversed band squat (greens) 3x100 3x140 3x180 3x200 3x220 3x240 3x250 PR Squat: 8x100 8x120 8x140
Donderdag 17/01 Squat: 5x60 5x60 5x60 5x100 Reversed band squat (greens) 3x100 3x140 3x180 3x200 3x220 3x240 3x250 PR Squat: 8x100 8x120 8x140
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 21 jan 2013 Topic Starter #55 Zondag 20/01 Bench Press: 5x60 5x60 5x60 5x100 5x120 1x145 1x165 1x175 12x145 Reversed band bench press (greens) 8x100 8x140 8x160 8x180 5x200 10x180 Face pulls + band pull aparts: 3sets, 15reps + 10reps Rack push ups + tricep push down: 15reps (met kind van 25kg) + 15reps 15reps (met kind van 25kg) + 12reps Seated dumbbell curl: 3x8reps
Zondag 20/01 Bench Press: 5x60 5x60 5x60 5x100 5x120 1x145 1x165 1x175 12x145 Reversed band bench press (greens) 8x100 8x140 8x160 8x180 5x200 10x180 Face pulls + band pull aparts: 3sets, 15reps + 10reps Rack push ups + tricep push down: 15reps (met kind van 25kg) + 15reps 15reps (met kind van 25kg) + 12reps Seated dumbbell curl: 3x8reps
OP Othon Dutch Bodybuilder Lid geworden 18 okt 2011 Berichten 515 Waardering 29 22 jan 2013 Topic Starter #56 Maandag 21/01 Deadlift: 5x70 5x70 5x70 5x110 4x150 2x200 4x160 2x220 4x170 1x240 Stiff legged deadlift + reversed hypers: 8x120 + 8reps 8x120 + 8reps 8x120 + 8reps 8x120 + 8reps Barbell rows: 6x110 6x110 6x110 6x110 6x110 6x110 Seated rows: 4x8reps
Maandag 21/01 Deadlift: 5x70 5x70 5x70 5x110 4x150 2x200 4x160 2x220 4x170 1x240 Stiff legged deadlift + reversed hypers: 8x120 + 8reps 8x120 + 8reps 8x120 + 8reps 8x120 + 8reps Barbell rows: 6x110 6x110 6x110 6x110 6x110 6x110 Seated rows: 4x8reps