Tepelbram's logje

[Tepelbram]

Push 2

Chins 5x5

5x15
5x30
5x30
5x30
4x30

T bar 4x6-8

8x80
8x80
8x80
8x80

Cable row 3x8-12

12x80
9x90
8x90

Face pulls 5x5

5x35
5x40
5x45
5x50
5x45

Ez curl 4x5

5x45
5x50
5x50
5x50

Incline Db curl 3x6-10

10x16
9x16
6x18

Spider curl 3x8-12

8x30
7x30

 

[Tepelbram]

Legs 2

Ssb squat 5x3

3x115
3x125
3x130
3x135
3x140 rpr

Axle Romanian Deadlift 4x6

6x110
6x110
6x110
6x110

Leg press 4x6-10

10x270
8x270
8x270
6x300

Ssb calf raises 5x8-12

12x105
12x115
10x125
10x125
9x125

Ghr 2x10-15

12xbw
10xbw

Ab wheel

Best wat setjes staand negatieve

 

[Tepelbram]

Push 1

Bench 6x3

3x110
3x112.5
3x115
3x117.5
3x120
3x125 rpr

Incline Bench 4x6

6x90
6x90
6x90
6x90

Incline Fly 3x6-10

12x22
10x22
8x22

Side raises 4x8-12

12x10
10x12
10x12
10x12

Dip 4x5

5x medium
5x 2medium
5x 2 medium en small
5x 2 medium 2 small

Overhead Db extension 3x6-10

10x30
7x34
6x34

Rope extension 2x8-10

8x30
10x25

 

[Tepelbram]

Pull

Pull 1

Pendlay row 6x3

3x80
3x90
3x100

3x100
3x100
3x100

Chins 4x6

6x20
6x20
6x20
6x20

Cable row 3x6-10

10x80
10x90
7x100

Face pulls 4x8-12

12x35
10x35
10x35
8x40

Db curl 4x5

5x20
5x22
5x24
5x26

Preacher Db curl 3x6-10

10x14
8x16
6x18

Concentrated curl 2x8-12

10x12
8x14

---------- Toegevoegd om 22:11 ---------- De post hierboven werd geplaatst om 10:19 ----------

Legs 1

Deadlift 3x3

3x140
3x150
3x160

Ssb 4x5

5x105
5x110
5x110
5x110

Ghr 3x

10xbw
10xbw


Leg press 2x

6x270

Calf press 4x 6-10

10x270
10x270
10x270
10x270

Ab wheel

Negatieve.

Zo'n 20 cm voor ik een volledige negatieve kan

 

[Tepelbram]

Push 2

Bench 4x6

6x105
6x105
6x110
6x120 pr nice

Incline Db press 4x6-8

6x40
6x40
6x40
6x40

Incline Cable fly 3x8-12

12x15
12x15
9x15

Side raises 5x5

5x14
5x14
5x14
5x14
5x16

Close grip bench 4x5

5x80
5x90
5x90
5x90

Overhead Db extension (one hand) 3x6-10

10x14
8x16
6x16

Cable extension 2x8-12

10x45
8x45

 

[Tepelbram]

Pull 2

Chins 5x5

5x15
5x25
5x25
5x25
5x25

T bar 4x6-8

8x80
8x85
7x90
6x90

Cable row 3x8-12

12x80
10x85
9x85
8x85

Face pulls 5x5

5x45
5x45
5x45
5x45
5x45

Ez curl 4x5

5x50
5x50
5x50
5x50

Incline Db curl 3x6-10

10x14
8x16
7x16

Spider curl 3x8-12

10x30
9x32.5
8x32.5

---------- Toegevoegd om 17:58 ---------- De post hierboven werd geplaatst om 06:30 ----------

Legs 2

Ssb squat 5x3

3x105
1x135
1x145
0x160 kakkk
1x160 Pr

Axle Romanian Deadlift 4x6

6x115
6x115
6x115
6x115

Leg press 4x6-10

10x270
8x300
8X300
6x320 pr

Ssb calf raises 5x8-12

10x125
10x135
9x145
8x145
8X145

Ghr 2x10-15

15xbw
10x small band

Ab wheel

 

[Tepelbram]

Push 1

Bench 6x3

3x110
3x115
3x120 soepel

Pr proberen

1x130
1x145 Pr. Yessss
0x150

Incline Bench 4x6

6x90
6x90
6x90
6x100

Incline Fly 3x6-10

10x24
7x26
6x26

Side raises 4x8-12

12x10
12x12
10x12
10x12

Dip 4x5

5x 2 medium en small
5x 2 medium 2 small
5x 2 medium 2 small
5x 2 medium 2 small

Overhead Db extension 3x6-10

10x32
9x32
9x32

Rope extension 2x8-10

10x30
9x30

---------- Toegevoegd om 21:23 ---------- De post hierboven werd geplaatst om 15:03 ----------

Pull 1 kleine deload
Pendlay row 6x3

3x80
3x80
3x80

3x80
3x80
3x80

Chins 4x6

6x10
6x10
6x10
6x10

Cable row 3x6-10

6x80
6x80
6x80

Face pulls 4x8-12

12x25
12x25
12x25


Db curl 4x5

5x16
5x16
5x16
5x16

Preacher Db curl 3x6-10

10x12
10x12
10x12

Concentrated curl 2x8-12

12x12
12x12

 

[McMetronome]

Sterk herpakt op die 160 squat man. Stevige weights ook all over hier!

 

[Tepelbram]

Sterk herpakt op die 160 squat man. Stevige weights ook all over hier!

Thanks man,

Laatste tijd weinig tijd om te loggen, ook geen zin eigenlijk.


Roeien 1000m 4.19


Chins

4x30
4x40
4x40
2x50 + 1 tot me neus

Bench

8x80
8x90
8x100
8x110 rpr




Front squat

5x80
5x90
5x90

Bench

6x100
8x100
10x100

Donkey calf raises one leg

10x
10x
10x

Db curl

10x16
10x16
10x18

Ghd Sit up

10x
10x small band
10x small band



Roeien 1000m
4.16

Front squat

5x50
5x80
5x80
5x80

Cable row

8x80

Roeien 1000m
4.17

Bench
5x110
5x110
5x110

T bar
5x70
5x75
5x80
5x80

Cable cross

12x15


One arm lat pull down

10x40

Front squat

5x70
5x80
5x90

Pull up pronated

12x
12x
12x




Deadlift Axle

100
130
140
150 pr

Bench

5x5 85

Calf press



T bar

8x80

Roeien



Roeien

Bench

8x100
8X100
8x100

Chins

8x20
8x20
8x20

Bench
12x100

Squat 3x8

8x95

Incline Bench 3x10

Chins 3x10

10x95


Squat 4x6

6x95
6x95
6x95
6x95

Dip 3x8

8x+20
8x+20
8x+20

T bar 3x8

8x70
8x70
8x70

Deadlift 3x8

8x120
8x120
8x120

Bench 4x6

6x80
6x80
6x80
6x80

One arm lat pull 3x10

10x30
10x30
10x40


Squat 3x8. 80

8x85
8x85
8x85

Bench 3x8 80

8x80
8x80
8x80

Chins 3x8 +15

8x15
8x15
8x15





Bench 3x10

80

Pull up 3x10

Bw

Leg press 3x10

180



Squat 3x10

10x75

Bench 3x6

6x70


Pendlay row 3x8

 

[Tepelbram]

Leg press rest pauze 50 hh

50x205

Db row

5x35
5x45
5x55
5x55
5x55



Roeien 1000m
3.57


One arm lat pull

8x40
6x45
6x50
6x55

Last van pols, dua alleen pull gedaan

Roeien 2000m
8.41

Cable row

6x90
6x95
6x100
6x100
6x95
6x90
6x90

 

[Tepelbram]

Roeien 1000m
4.16

Bench 50x

8x
15
20
23
25 x100
Fail op 26
Helaas maar de helft vam de reps gehaald. Waarschijnlijk is 100 toch nog eensl stuk te zwaar.


T bar

5x90
3x105 pr
5x95
5x95
5x95

 

[Tepelbram]

Push

Bench

5x100
5x105
5x110
5x115

Incline Db press

8x36
8x38
8x38

Cable cross

8x20
8x20
8x20

Side raises

10x12
10x12
10x12
10x12

Db extension

8x14
8x14
8x14
8x14

Pull

Chins

6x10
6x20
6x25

Cable row

8x70
8x75
8x80

One arm pull down

10x40
10x40

Ez curl

8x40
8x45
8x45

Legs

Leg press

6x180
6x230
6x250
6x270

Push

Incline Bench

6x90
6x90
6x90

Fly

8x20
8x22

Cable cross

12x15
12x15

Side raises

10x10
8x12
8x12

Ez cable extension

8x40
8x40
8x40



Ssb squat

5x85 kramp in linker hamstring

Bench

5x80
5x80
5x80

Pull up

5xbw
5xbw
5xbw

 

[Tepelbram]

Legs

Squat 5x5

5x85
5x90
5x95
5x100 wel weer wennen
5x100

Ghr 5x5

5xbw
5x small band
5x small band
5x small band
5x medium band

One leg calf raises 6x10

10xbw
10x10
10x10

10x10
10x10
10x20


Leg press 2x10

10x230
10x230

Ghd Sit up

10xbw
10x5
10x5

 

[Tepelbram]

Push

Bench 5x4

4x110
4x110
4x110
4x110
4x110

Incline bench press 3x6-8

8x80
8x85
7x90

Incline cable fly 3x 6-10

10x10
9x12.5
6x15

Side raises

6x12
6x14
6x16
6x14

Dip

6x15
6x15
6x25


Pull

Db row 4x6

6x45
6x50
6x55
6x60 met wat cheat

Chins 3x8

8x10
8x10
8x10

T bar 2x10

10x70
10x75

Face pulls 3x10-12

12x30
12x35
9x40

Db curl 5x5

5x20
5x20
5x20
5x20
4x20 +1 cheat

Concentrated curl 2x8-12

6x12 liep helemaal vol
9x10

 

[Tepelbram]

Pull

Chins

4x15
4x20
4x25
4x30
4x35

T bar

6x80
6x80
6x80

Inverted row

10xbw
10x10
10x10

Face pulls

8x25
8x30
8x35
8x40
6x45

Ez barbell curl

6x40
6x42.5
6x45
6x45
6x45



Legs

Ssb Squat

8x85
8x90
8x95
8x100

Glute ham raise

6xbw
8xbw
8x small band

Ssb calf raises

8x100
8x110
8x110
7x120
7x120

Leg press

6x250
6x270

Ab wheel

8xbw
8x10
8x10

 

[Tepelbram]

Push

Db Bench press

5x40
5x42
5x44 pr
5x44
5x44

Incline Bench press

8x80
8x80
8x80

Cable cross

8x20
8x20
8x20

Side raises

8x12
8x12
8x12
8x12
8x12

Cable Ez extension

12x35
10x40
8x45
6x50

 

[Tepelbram]

Legs

Deadlift

5x130
5x150 riem
5x150

Ssb atg squat

10x85
10x90
8x90

One leg calf raises

10x10
10x20
10x20

8x20
8x20
8x20

Ghr

8x bw stand 2
8x bw stand 3
8x bw stand 4

Leg press

8x230
8x230

Ab wheel

8xbw
8x10
8x15

 

[Tepelbram]

Push

Bench

12x90
10x95
8x100
6x105

Incline Bench

8x80
8x80
8x80

Incline Fly

10x16
10x16
10x16

Side raises

8x12
10x12
8x12
8x12

Dip

6x10
6x20
6x30
6x40 Pr meevaller

Rope extension

10x25
8x25





Pull

One arm cable row

5x45
5x45
5x50
5x50

Chins

6x15
6x15
6x15
6x15

Decline Ez pullover

8x40
7x50
5x50

Face pulls

10x35
10x35
10x35

Incline curl

6x16
8x16
10x16

Pose curl

8x15
10x12.5

Grippers

5x100
5x150

5x200
5x200
1x250 R tot een cm met links
5x200
5x200
5x200

 

[Tepelbram]

Pull

Chins

5x20
5x25
5x25
5x25
5x25

T bar 4x6-8

8x75
8x80
7x85
6x90

Cable row

10x80
10x90
7x100

Face pulls

10x30
10x35
10x35
10x35

Db curl

5x18
5x20
5x20
5x22
5x24

Db Spider curl

10x12
8x14
8x14
8x14

Shrugs

8x40
8x50
8x50
8x50


Legs

Ssb Squat

5x105
5x110
5x115
5x120

One leg calf raises

6x18
6x20
6x22
6x24

6x28
6x28
6x28

Ghr

8x stand 1
8x stand 2
6x stand 3

Romanian Deadlift 3x8

8x80
Hamstring verrekt

Leg press 2x10


Ab wheel

8x10
7x10
5x10

 

[McMetronome]

Damn, netjes die chins hoor.