Tepelbram's logje

[Tepelbram]

Damn, netjes die chins hoor.

Klik om te verkleinen...

Ging eigenlijk zwaarder dsn gehoopt, dacht 30kg te doen, maar 25 was net aan.



Push

Bench 5x4

5x110
5x115 net aan
5x110
5x110

Dip

8x15
8x30
6x45

Incline Fly

10x22
7x24
10x20

Leaning Side raises

10x12
8x14
7x16

Decline Ez extension (small)

12x35
10x40
8x45
5x50

Rope extension

8x25
8x25
12x20

 

[Tepelbram]

Pull Deload

Chins 4x8

8xbw
8xbw
8xbw
8xbw

Db row 3x10 -8

10x30
10x32
10x34

Inverted row 3x12-8

12xbw
12xbw


Face pulls

8x30
8x30
8x30

Ez curl 4x10

10x30
10x30
10x30
10x30




Legs

Deadlift

4x140
4x150
3x160 Fail Op 4, maar rug bleef mooi recht.


Ssb squat 3x8

8x105
8x105
8x105

Ssb calf raises

8x105
8x125
8x145
8x145
6x145
6x145

Ghr

6x bw stand 3
6x bw stand 1 small band
6x stand 1 small band

Leg press

8x250
8x250

Ab wheel

6x10
6x10
6xbw

 

[Tepelbram]

Legs Deload

Ssb squat 3x8

8x85
8x85
8x85

Ghr 3x8

8xbw
8xbw
8xbw

One leg calf raises 5x5

5x20
5x20
5x20

Ab wheel

8xbw
8xbw
8xbw



Push Deload

Bench 3x8

8x80
8x80
8x80

Incline Bench 3x8

8x60
8x65
8x70

Cable cross 3x8-12

12x10
12x12.5
12x15

Side raises

12x8
12x8
12x8
12x8

Dip 3x8

8xbw
8xbw
8xbw

Overhead Db extension 2x8-12

12x10
12x10

---------- Toegevoegd om 23:33 ---------- De post hierboven werd geplaatst om 23:32 ----------

Vanaf morgen weer echt een schema volgen.

Vooral veel volume op de compounds draaien.

 

[Tepelbram]

Push

Incline bench 8x3

3x90
3x90
3x90
3x90

3x90
3x90
3x90
3x90

Dip 3x6

6x15
6x15
6x15

Cable cross 3x8-12

12x15
12x15
12x15

Side raises 4x

10x12
10x12
10x12
10x12

Decline Ez extension 5x5

5x40
5x40
5x40
5x40
5x40

Overhead Db extension 3x6-10

12x12
8x12
8x12

 

[Tepelbram]

Pull

Chins 8x3

3x15
3x15
3x15
3x15

3x15
3x15
3x15
3x15

Cable row 4x6

6x70
6x70
6x70

One arm lat pull down 3x8-10

10x35
10x35
10x35

Face pulls 4x

8x30
8x30
8x30
8x30

Db curl 5x6

6x16
6x16
6x16
6x16
6x16

Incline Db curl 3x6-10

10x12
10x12
10x12

 

[Tepelbram]

Legs

Ssb Squat 8x3

3x115 foutje met laden
3x110
3x110
3x110

3x110
3x110
3x110
3x110

Ghr 5x6 stand 1

6xbw
6xbw
6xbw
6xbw
6xbw

One legged calf raises 8x5

5x22
5x22
5x22
5x22

5x22
5x22
5x22
5x22

Leg Press 2x10

10x205
10x205

Ab wheel

8xbw
8xbw
8xbw
8xbw

 

[Tepelbram]

Push

Incline bench 8x3

3x92.5
3x92.5
3x92.5
3x92.5

3x92.5
3x92.5
3x92.5
3x92.5

Dip 3x6

6x20
6x20
6x20

Cable cross 3x8-12

10x17.5
10x17.5
8x17.5

Side raises 4x

6x14
6x14
6x14
6x14

Decline Ez extension 5x5

5x42.5
6x42.5
6x42.5
6x42.5
6x42.5

Overhead Db extension 3x6-10

10x12
10x12
10x12

 

[Tepelbram]

Pull

Chins 8x3

3x17.5
3x17.5
3x17.5
3x17.5

3x17.5
3x17.5
3x17.5
3x17.5

Cable row 4x4-8

8x75
8x75
8x75
7x75

One arm lat pull down 3x8-10

9x40
8x40
8x40

Face pulls 4x8-12

8x35
8x35
8x35
8x35

Db curl 5x4-8

7x18
6x18
6x18
5x18
5x18

Incline Db curl 3x6-10

8x14
8x14
7x14

 

[Tepelbram]

Legs

Ssb Squat 8x3

3x112.5
3x112.5
3x112.5
3x112.5

3x112.5
3x112.5
3x112.5
3x112.5

Ghr 5x4-8 stand 2

6xbw
6xbw
6xbw
6xbw
6xbw

One legged calf raises 8x4-6

6x24
6x24
6x24
6x24

6x24
6x24
6x24
6x24

Leg Press 2x8-12

12x205
12x205

Ab wheel 4x6-10

10x5
10x5
10x5
10x5

 

[Tepelbram]

Push

Incline bench 8x3

3x95
3x95
3x95
3x95

3x95
3x95
3x95
3x95

Dip 3x4-8

8x20
8x20
8x20

Cable cross 3x8-12

12x17.5
12x17.5
12x17.5

Side raises 4x6-10

8x14
8x14
7x14
7x14

Decline Ez extension 5x4-6

6x45
6x45
6x45
6x45
6x45

Overhead Db extension 3x6-10

9x14
8x14
8x14

 

[Tepelbram]

Pull

Chins 8x3

3x20
3x20
3x20
3x20

3x20
3x20
3x20
3x20

Cable row 4x4-8

8x75
8x75
8x75
8x75

One arm lat pull down 3x8-10

8x40
8x40
8x40

Face pulls 4x8-12

9x35
8x35
8x35
8x35

Db curl 5x4-8

8x18
8x18
7x18
6x18
6x18

Incline Db curl 3x6-10

8x14
9x14
8x14

 

[Tepelbram]

Legs

Ssb Squat 8x3

3x115
3x115
3x115
3x115

3x115
3x115
3x115
3x115

Ghr 5x4-8 stand 2

8xbw
8xbw
6xbw
6xbw
6xbw

One legged calf raises 8x4-6

6x26
6x26
6x26
6x26

6x26
6x26
6x26
6x26

Leg Press 2x8-12

12x215
12x215

Ab wheel 4x6-10

10x10
8x10
8x10
8x10

 

[Tepelbram]

Push

Incline bench 8x3

3x97.5
3x97.5
3x97.5
3x97.5

3x97.5
3x97.5
3x97.5
3x97.5

Dip 3x4-8

8x22.5
8x22.5
8x22.5

Cable cross 3x8-12

10x20
8x20
8x20

Side raises 4x6-10

10x14
8x14
8x14
8x14

Decline Ez extension 5x4-6

6x47.5
6x47.5
6x47.5
6x47.5
6x47.5

Overhead Db extension 3x6-10

10x14
10x14
10x14

 

[Tepelbram]

Pull

Chins 8x3

3x22.5
3x22.5
3x22.5
3x22.5

3x22.5
3x22.5
3x22.5
3x22.5


Cable row 4x4-8

8x77.5
8x77.5
8x77.5
8x77.5

One arm lat pull down 3x8-10

10x40
10x40
10x40

Face pulls 4x8-12

10x35
9x35
9x35
8x35

Db curl 5x4-8

8x18
7x18
6x18
6x18
5x18

Incline Db curl 3x6-10

9x14
10x14
9x14

+-40min

 

[Tepelbram]

Legs

Ssb Squat 8x3

3x117.5
3x117.5
3x117.5
3x117.5

3x117.5
3x117.5
3x117.5
3x117.5

Ghr 5x4-8 stand 2

8xbw
8xbw
8xbw
8xbw
8xbw

One legged calf raises 8x4-6

6x28
6x28
6x28
6x28

6x28
6x28
6x28
6x28

Leg Press 2x8-12

8x225
8x225

Ab wheel 4x6-10

10x10
10x10
10x10
10x10

 

[Tepelbram]

Push

Incline bench 8x3

3x100
3x100
3x100
3x100

3x100
3x100
3x100
3x100

Dip 3x4-8

8x25
8x25
8x25

Cable cross 3x8-12

10x20
10x20
8x20

Side raises 4x6-10

10x14
9x14
8x14
8x14

Decline Ez extension 5x4-6

6x50
5x50
5x50
5x50
5x50

Overhead Db extension 3x6-10

5x16
6x14
7x14

Minder dan 40 min

 

[Tepelbram]

Pull

Chins 8x3

3x25
3x25
3x25
3x25

3x25
3x25
3x25
3x25

Cable row 4x4-8

8x80
8x80
8x80
8x80

One arm lat pull down 3x8-10

8x45
8x45
8x45

Face pulls 4x8-12

10x35
9x35
8x35
8x35

Db curl 5x4-8

8x18
8x18
8x18
7x18
6x18

Incline Db curl 3x6-10

8x14
7x14
7x14

 

[Tepelbram]

Legs

Ssb Squat 8x3

3x120
3x120
3x120
3x120

3x120
3x120
3x120
3x120

Ghr 5x4-8 stand 3

8xbw
6xbw
6xbw
6xbw
6xbw

One legged calf raises 8x4-6

6x30
6x30
6x30
6x30

4x30
5x30
5x30
5x30

Leg Press 2x8-12

10x225
10x225

Ab wheel 4x6-10

8x15
8x15
8x15
6x15

 

[Tepelbram]

Push

Incline bench 8x3

3x102,5
3x102,5
3x102,5
3x102,5

3x102,5
3x102,5
3x102,5
3x102,5

Dip 3x4-8

8x27.5
8x27.5
8x27.5

Cable cross 3x8-12

12x20
12x20
9x20

Side raises 4x6-10

10x14
10x14
10x14
9x14

Decline Ez extension 5x4-6

6x50
6x50
6x50
6x50
6x50

Overhead Db extension 3x6-10

9x14
8x14
8x14

 

[Tepelbram]

Pull

Chins 8x3

3x27.5
3x27.5
3x27.5
3x27.5

3x27.5
3x27.5
3x27.5
3x27.5

Cable row 4x4-8

8x82.5
7x82.5
6x82.5
6x82.5

One arm lat pull down 3x8-10

10x45
8x45
8x45

Face pulls 4x8-12

10x35
10x35
9x35
8x35

Db curl 5x4-8

8x18
8x18
7x18
5x18
6x18

Incline Db curl 3x6-10

9x14
8x14
8x14