Gesloten Stevige Log

[JOHN OVE]

stevige db presswerk - borst hard aangepakt

 

[Stevige]

Hij ging lekker-


Thunderworkout van gister avond:

Back

Lat pulldown plate loaded
4x8x120

Seated rows plate loaded
4x8x120

Pullups
4x8xBW

One arm dumbellrows
4x8x40

Biceps

Dumbellcurls
4x8x18 kg dumbells

Hammercurls
4x8x24kg Dumbells

Heerlijke train volegende week pulldowns en rows wat zwaarder, verder gaat t lekker z'n gangetje, 3x per week en 4x8 bevallen goed

 

[Stevige]

Maandag

Shoulders

Db oh press Seated
4x8x34

Machine Sideraises
4x8x45

Dumbell Shrugs
4x15x40

Legs

Legpress
4x8x300

Legcurl
4x8x75

Seated Calfraises
4x15x145

Dinsdag:

Chest

Benchpress
4x8x100 Yeah buddy

Incline db press
4x8x40

Incline Dumbell fly
4x8x28

Triceps
Pushdowns Cable
4x8x50

Standing db oh extensions
4x8x14

 

[RFFNCK]

Sterke DB presses man!

 

[justbart]

Jooo lekkere gewichten op die db oh presses mate

 

[Stevige]

Thnx boys

Ja ging weer soepeltjes
Behalve 1 40 kg Dumbell tegen een spiegel aannlaten stuiteren
Dat was ff minder haha

Straks rug biceps

 

[Stevige]

Back

Lat pulldown plate loaded
4x8x140

Seated rows plate loaded
4x8x120

Pull ups
4x8xbw slow controlled reps

Dumbell curls
4x8x18 kg dumbells

Hammer curls
4x8x24 kg dumbells

 

[justbart]

Sterke pull ups zo in het midden van je training!

 

[Stevige]

He he ja BW inmiddels 100 kg dus ze worden steeds zwaarder

 

[RFFNCK]

Sterke pull-ups idd met jouw BW!

 

[JOHN OVE]

lekker dat optrekwerk

 

[Stevige]

Thnx biggy boys

 

[Stevige]

Dinsdag push

Incline Benchpress
12x60
10x80
8x85
6x90

Flat Dumbellpress
4x8x40

Dumbell oh press seated
4x8x32

Dips
4x8xBW


gister pull

Pullups
4x8xBW

DB rows
4x8x40

T bar rows
4x8x80

Hammer curls
4x8x28

vandaag benen

Legpress
12x200
10x240
8x260
6x300

Legcurl
4x8x75

Leg extension
4x8x90

Calfraises
4x20x100


BW 97.5@17%

 

[Stevige]

Deze week begonnen met HIT trainingen soort Dorian Yates.
Dus 1/2 warmupsets met 50/60% van je workset gewicht en dan 1 workset tot fail

Maandag Shoulders and legs

Seated Dumbell oh press:
2 warmup sets 12-10 reps
Workset: 7x36 kg per dumbell

dumbell side raises
1 warmup set 10 reps
Workset: 8x16 kg per dumbell

Dumbell back raises
1 warmup set 10 reps
Workset 10x12 kg per dumbell

Legs

Legpress plate loaded
2 warmup sets 12 reps
10x310

Legcurl
1 warmupset 15 reps
12x80

Calf raise
1 warmup set 20 reps
14x150


Dinsdag:

Back and bi's

Dumbell pullovers
2 warmup sets 12-10 reps
10x32kg dumbell

Lat pulldowns
1 warmup 10 reos
8x100kg

Seated machine rows (plate loaded)
no warmup
8x80 kg per kant

Straight arm pulldown
1 warm up 12 reps
10x30kg

bi's

Concentration curls dumbell
1 warmup 12 reps
12x16kg per arm

Hammer curls Dumbell
no warmup
8x30 kg per dumbell

Donderdag: chest and tri's

Incline bench
2 warmups 10-8 reps
6x90

Flat bench
2 warmups 10-8 reps
6x100

Incline dumbell fly
1 warmup 12 reps
10x30 kg per dumbell

tri's
Cable oh extension
2 warmups 10 reps
8x35kg

Cable pushdowns (rope)
no warmup
10x35