Tepelbram's logje

[Tepelbram]

Pull

Power clean

2x90
1x100
Fail op 110

Deadlift

5x140
Voelde loeizwaar, geen idee waarom.
Maar wat setjes op techniek gedaan
8x110
8x110

Chins

6x+20
6x+20
6x+20
6x+20
5x+30

Db row

6x40
8x40
10x40
12x40

Pull up x8

8xbw
8x+10
6x+10

Bend over raises

8x8
8x10
8x10

Straight arm pull down

8x30
8x30


Ez curl

8x30
7x40
7x40
6x40
7x40

 

[Tepelbram]

Legs

Normale squat

6x50
6x70
6x90
6x100
6x110
4x120 beetje onwennig
Lang geleden, maar ging best redelijk.

Ghr

6xbw
8xbw
10xbw

Leg press

8x210
8x225
6x250
6x275

Donkey calf raises

10x80
10x100
8x100

 

[Tepelbram]

Push

Decline Bench

15x50
8x70
6x80

5x90
5x100
5x105
5x107.5
5x110

Incline Bench

8x80
8x80
8x80

Cable crossover

10x15
8x20
8x20

One arm Side raise

8x10
8x12
8x14

Decline Ez extension

8x40
6x45
3x50

Overhead Db extension

8x24
8x28
6x30

Db Side raises

10x10
10x10
8x10

Rope extension

12x20
12x20
12x20

Best lekkere training zo.

 

[Tepelbram]

Pull

Chin up hammer grip 50 reps
rest pauze style

10
15
18
21
24
27
30
33
35
38
40
43
45
47
50Xbw+15kg

Flink op verkeken, kreeg vrij snel een pomp.

Cable row

4x70
4x80
4x90
3x100
10x75
8x75

Inverted row

8xbw
8xbw

Face pulls

15x20
15x25


Ez curl

5X40
3x50
5x40
5x40

Incline curl

8x14
7x16
5x18

Pose curl

12x10
10x12.5

Concentrated curl 1xmax

9x12

 

[Tepelbram]

Legs

ATG ssb squat

5x55

5x85
5x90
5x95
5x100

Snatchgrip Romanian Deadlift

8x50
8x70
8x90

Leg press 1x Max

10x210 beetje een tegenvallertje

Calf press

12x210
10x235
10x235
10x235
10x235

Sit up (op ghd)

10xbw
10xbw
10xbw

Side Bend cable

8x40
8x40

Ab wheel

8x
6x

---------- Toegevoegd om 18:15 ---------- De post hierboven werd geplaatst om 18:14 ----------

Push

Dip

5x15
5x15
5x30
5x35
5x40
5x40

Lying cable fly

15x10
8x15
8x15
8x15

Db Side raises

10x10
10x12
10x12
8x12

Incline cable fly

15x10
10x12.5
10x12.5

Overhead Db extension

10x12
7x14
9x12

---------- Toegevoegd om 18:16 ---------- De post hierboven werd geplaatst om 18:15 ----------

Pull

Chins hammer

5x20
5x20
5x20
5x30
5x30
5x30

Db row

8x42
8x42
8x42
8x42

Cable row

10x75
12x75
14x75

Db curl

6x18
6x20
6x20

Cable curl

8x30
8x35

Db Preacher curl

8x14
8x14
9x12

 

[Tepelbram]

Legs

Deadlift

5x80
5x100
5x120
5x140
3x150

Ssb Lunges

5x55
5x75
5x75
5x75
Viel niet tegen, paar keer wel instabiel doordat ik een te grote stap zette.

One leg calf raises

8x55
8x55
8x55
6x55

Leg press

8x235
8x235

Cable cruch

15x35
10x40
8x45
7x50

 

[Tepelbram]

Push

Bench

5x100
5x100
5x100
5x100
5x100

Incline Db press (Paused)

8x36
6x36
6x36

Incline Db fly press

10+10x18 grappig hoe zwaar die 18kg press voelt.
8+5x20

Cable Side raise

10x5
10x5
10x5

Cable cross Max

18x15

Side raises

15x8
13x8

Decline Ez extension

5x40
5x40
5x40

Overhead cable extension

8x15
6x20
7x15

One hand cable extension

12x10
10x12.5
10x12.5

 

[Tepelbram]

Pull

One hand cable row

10x20
10x30

5x40
5x45
5x50
5x45

Chins

8xbw
8x+5
8x10
7x15
6x20

T bar

12x60
10x70

Face pulls

12x20
12x25
12x30
10x35

Ez curl

5x40
5x40
5x40
5x40
3x50

 

[Tepelbram]

Push

Bench

3x100
3x110rpr
3x110
3x110vpr
3x112.5 rpr
Happy

Cable cross

10x15
8x20
8x20
8x20
6x20

Incline Db press

10x30
10x30

Db Side raises

12x10
10x10
10x10

Overhead Db extension

10x22
8x26
10x30

 

[Tepelbram]

Pull

Pendlay row

3x80
3x85
3x85
3x85
3x90 (niet meer strict)

Chins

5x15
5x25
4x35
3x40

Db row

8x42
8x42
8x42

One hand pull down

10x35
8x40
8x40

Cable row (onderkant borst)

13x55
11x60

Face pull

10x30
9x35
10x30

Db curl

8x16
6x18
5x18

Hammer cable curl

8x25
8x25

Incline curl

8x12
8x12

Trainingstijd: 1 uur 10 min

 

[Tepelbram]

egs
Verjaardags training.

Ssb squat

3x105
3x110
3x112.5
3x115 voelde soepel

1x130
1x140 Pr
Best lekkrr, toch weer 5 kg erbij en dat terwijl ik jarig ben.


Ssb calf

10x85
10x125
8x135

Ghr

8xbw
8xbw
8xbw

One leg calf

10x25
10x35
8x45

Glute ham sit up

12xbw
10x5
10x5

Beetje Ab wheel

 

[Robke78]

congrats met je bd bro

en mooie PR

 

[Tepelbram]

congrats met je bd bro

en mooie PR

Klik om te verkleinen...

Thanks mate

---------- Toegevoegd om 19:25 ---------- De post hierboven werd geplaatst om 19:24 ----------

Push

Overhead press

3x70
3x75
3x80
3x85 net aan

1x90 evenaring pr
3xfail op 95

Incline Bench 6-12

12x70
12x70
10x75
7x80
6x85

Side raise

6x10
6x12
6x14

Lying cable fly

6x15
6x15
6x15

Bench dip

6x30
6x50
5x70
4x80

Nooit gedacht zoveel kg aan me Ez te hangen ^^

 

[maxpower90]

Sterke overhead press man!

 

[Tepelbram]

Sterke overhead press man!

Klik om te verkleinen...

Dankje, hoopte op de 95 maar jammer genoeg niet.

Pull

Chins

8x20
6x25
5x30

T bar deadstop

10x55
10x70
8x80

Cable row hoog

12x55
12x60
11x65
10x70

Face pull

10x30
10x35
8x35

Ez curl

8x40
7x42.5
6x45
5x47.5
4x50

Concentrated curl

11x12
8x14
9x12

 

[Tepelbram]

Legs

Deadlift

8x130
5x150
2x160

Ssb squat

10x75
8x80
6x90 niet van harte
6x100

Ghr

10xbw
8x+5
6x+5

Standing calf raises

12x115
10x135
8x145
6x165
6x175

 

[Tepelbram]

Push

Bench 6x4

4x100
4x105
4x110 rpr
4x110
4x110
3x112.5 (+1 spot)

Incline Db press 6-8

8x30
7x36
6x38

Cable cross 8-10

10x15
9x17.5
8x20

Incline Fly press 10-12

9x20+2
10x18+3

Side raises

10x10
9x10
10x10

Close grip Bench press 4-8

7x70
6x70
4x75

Overhead Db extension 6-10

8x24
7x28
6x30

 

[Tepelbram]

Pull

Chins 3-5

5x20
5x25
3x30
3x35

Pendlay row 4-6

6x80
5x80
4x80

One hand cable row (hoog)6-8

8x35
8x40
6x45

T bar (deadstop) 8-10

10x60
9x70
8x75

Inverted row 10-12

11xbw
10xbw

Face pulls

12x25
10x30
10x30

Db curl 4-8

8x16
7x18
5x20
4x20

Spider curl 8-12

8x30 oef
9x25
13x20

Alles in een uurtje

 

[Tepelbram]

Legs
Ssb
Ssb squat 4x6

6x85
6x95
6x105
6x115 rpr

Leg press 6-8

8x235
8x260
7x280
6x300 rpr(denk ik)

One leg calf raise

10xbw
10x20
8x40
7x40
6x40

Ghr

6xbw
8xbw
10xbw

Ghd Sit up

12xbw
10x5
10x10

 

[Tepelbram]

Push

Bench 3x5

5x110 rpr
5x110
5x110

Incline Db press 8

8x36
8x38
7x38

Cable cross

10x15
8x20
8x20
6x20

Side raise

10x10
8x12
8x12

Cable Tricep extension

8x40
5x45
5x45
5x45

Overhead Db extension

8x30
6x32
5x34