Tepelbram's logje

[Tepelbram]

Legs

Ssb Squat 8x3

3x122.5
3x122.5
3x122.5
3x122.5

3x122.5
3x122.5
3x122.5
3x122.5

Ghr 5x4-8 stand 3

8xbw
8xbw
8xbw
8xbw
8xbw

One legged calf raises 8x4-6

6x30
6x30
6x30
5x30

5x30
6x30
5x30
6x30

Leg Press 2x8-12

12x225
12x225

Ab wheel 4x6-10

8x15
8x15
6x15
6x15

 

[Tepelbram]

Push

Incline bench 8x3

3x105
3x105
3x105
3x105

3x105
3x105
3x105
3x105

Dip 3x4-8

8x30
8x30
8x30

Cable cross 3x8-12

10x20
10x20
10x20

Side raises 4x6-10

10x14
9x14
8x14
8x14

Decline Ez extension 5x4-6

5x52.5
5x52.5
5x52.5
5x52.5
5x52.5

Overhead Db extension 3x6-10

10x14
9x14
8x14

 

[Tepelbram]

Pull

Chins 8x3

3x30
3x30
3x30
3x30

3x30
3x30
3x30
3x30

Cable row 4x4-8

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

One arm lat pull down 3x8-10

8x45
8x45
8x45

Face pulls 4x8-12

8x35
8x35
8x35
8x35

Db curl 5x4-8

6x18
6x18
6x18
6x18
6x18

Incline Db curl 3x6-10

8x14
8x14
8x14

Alles expres wat aan de lage rep ranges gehouden, merkte dat ik nog niet helemaal herstelde van vorige trainingen.

 

[Tepelbram]

Legs

Ssb Squat 8x3

3x125
3x125
3x125
3x125

3x125
3x125
3x125
3x125

Ghr 5x4-8 stand 4

5xbw
4xbw
4xbw
4xbw
4xbw

One legged calf raises 8x4-6

4x30
4x30
4x30
4x30

4x30
4x30
4x30
4x30

Leg Press 2x8-12

8x235
8x235

Ab wheel 4x6-10

7x15
7x15
7x15
7x15

 

[Tepelbram]

Push

Incline bench 8x3

3x107.5
3x107.5
3x107.5
3x107.5

3x107.5
3x107.5
3x107.5
3x107.5

Dip 3x4-8

8x32.5
8x32.5
8x32.5

Cable cross 3x8-12

10x20
9x20
9x20

Side raises 4x6-10

9x14
9x14
9x14
9x14

Decline Ez extension 5x4-6

4x52.5
4x52.5
4x52.5
4x52.5
4x52.5

Rope extension 3x6-10

10x20
10x20
10x20

 

[Tepelbram]

Pull

Chins 8x3

3x32.5
3x32.5
3x32.5
3x32.5

3x32.5
3x32.5
3x32.5
3x32.5

Cable row 4x4-8

8x80
7x80
7x80
6x80

Db row 3x8-10

10x32
10x32
10x32

Face pulls 4x8-12

9x35
9x35
9x35
9x35

Db curl 5x4-8

7x18
7x18
7x18
7x18
7x18

Incline Db curl 3x6-10

9x14
8x14
8x14

 

[Tepelbram]

Legs

Ssb Squat 8x3

3x127.5
3x127.5
3x127.5
3x127.5

3x127.5
3x127.5
3x127.5
3x127.5

Ghr 5x4-8 stand 4

5xbw
5xbw
5xbw
5xbw
5xbw

One legged calf raises 8x4-6

5x30
5x30
5x30
5x30

5x30
5x30
5x30
5x30

Leg Press 2x8-12

10x235
10x235

Ab wheel 4x6-10

8x15
8x15
8x15
8x15

 

[Tepelbram]

Push

Incline bench 8x3

3x110
3x110
3x110
3x110

3x110
3x110
3x110
3x110

Dip 3x4-8

8x35
8x35
8x35

Cable cross 3x8-12

10x20
10x20
10x20

Side raises 4x6-10

10x14
10x14
10x14
10x14

Decline Ez extension 5x4-6

5x50
5x50
5x50
5x50
5x50

Rope extension 3x6-10

10x25
10x25
10x25

 

[Tepelbram]

Pull

Chins 8x3

3x35
3x35
3x35
3x35

3x35
3x35
3x35
3x35

Cable row 4x4-8

8x80
8x80
7x80
7x80

Db row 3x8-10

10x34
10x34
10x34

Face pulls 4x8-12

10x35
10x35
10x35
10x35

Db curl 5x4-8

8x18
8x18
8x18
8x18
8x18 net aan

Incline Db curl 3x6-10

8x14
7x14
7x14

 

[Tepelbram]

Legs

Ssb Squat 8x3

3x130
3x130
3x130
3x130

3x130
3x130
3x130
3x130

Ghr 5x4-8 stand 4

6xbw
6xbw
6xbw
6xbw
6xbw

One legged calf raises 8x4-6

6x30
6x30
6x30
6x30

6x30
6x30
6x30
6x30

Leg Press 2x8-12

10x230
10x230

Ab wheel 4x6-10

10x15
10x15
10x15
10x15


Training liep totaal Niet, 0 focus en geen lekker gevoel erbij.
Wel alles behaald waar ik op doelde

 

[Tepelbram]

Push

Incline bench 4x6

6x100
6x100
6x100
6x100

Dip 3x4-8

Pr proberen

6xbw
3x25
1x50
1x60

1x70 Pr
1x80 Pr lekker
Op voor de Bw+bw Dip

1x85 PR HEUJJJ
Ging iets dieper dan de rest, maar ging toch net aan.

Cable cross 3x8-12

11x20
11x20
11x20

Side raises 4x6-10

6x16
6x16
6x16
6x16

Decline Ez extension 5x4-6

5x50
5x50
5x50
5x50
5x50

Rope extension 3x6-10

10x30
8x30
8x30

 

[Tepelbram]

Pull

Chins 4x6

6x20
6x20
6x20
6x20

Db row 3x4-8

8x36
8x36
8x36

Cable row 4x6-10

8x80
8x80
8x80
8x80

Face pulls 4x8-12

11x35
11x35
11x35
12x35

Db curl 5x4-8

4x20
4x20
4x20
4x20
4x20

Incline Db curl 3x6-10

10x14
10x14
10x14

 

[Tepelbram]

Legs

Ssb Squat 4x6

6x115
6x115
6x115
6x115

Ghr 5x4-8 stand 4

7xbw
6xbw
6xbw
6xbw
6xbw

Ssb calf raises 6x6-10

6x145
6x145
6x145

6x145
6x145
6x145

Leg Press 2x8-12

12x230
12x230

Ab wheel 4x6-10

6x20
6x20
6x20
6x20

 

[Tepelbram]

Push

Incline bench 3x8

8x90
8x90
8x90

Dip 3x4-8

6x40
6x40
6x40

Cable cross 3x8-12

12x20
12x20
12x20

Side raises 4x6-10

7x16
7x16
7x16
7x16

Decline Ez extension 5x4-6

6x50
5x50
5x50
5x50
5x50

Rope extension 3x6-10

8x30
7x30
7x30

 

[Tepelbram]

Pull

Chins 3x8

8x15
8x15
8x15

Db row 3x4-8

8x38
8x38
8x38

Cable row 4x6-10

(80kg)
Niet gedaan, zit iets in me linker erector niet lekker.

Face pulls 4x8-12

12x35
12x35
12x35
12x35

Db curl 5x4-8

5x20
5x20
5x20
5x20
4x20

Incline Db curl 3x6-10

6x16
6x16
6x16

 

[Tepelbram]

Legs

Ssb Squat 3x8

Nog steeds last onderrug,


Leg press

8x300
8x300
8x300

Ghr 5x4-8 stand 4

7xbw
7xbw
7xbw
8xbw
8xbw

Ssb calf raises 6x6-10

Calf press

8x300
8x300
8x300

8x300
8x300
8x300

Leg Press 2x8-12

8x250
8x250

Ab wheel 4x6-10

7x20
7x20
7x20
7x20

 

[Tepelbram]

Push

Incline bench 5x5

5x102.5
5x102.5
5x102.5
5x102.5
5x102.5

Dip 3x4-8

7x40
7x40
7x40

Cable cross 3x8-12

8x25
8x25
8x25

Side raises 4x6-10

8x16
8x16
8x16
8x16

Decline Ez extension 5x4-6

6x50
5x50
5x50
5x50
6x50

Rope extension 3x6-10

8x30
8x30
8x30

 

[Tepelbram]

Pull

Chins 5x5

5x25
5x25
5x25
5x25
5x25

Db row 3x4-8

8x40
8x40
8x40

Cable row 4x6-10

8x80
8x80
8x80
8x80

Face pulls 4x8-12

8x40
8x40
8x40
8x40

Db curl 5x4-8

5x20
5x20
5x20
5x20
5x20

Incline Db curl 3x6-10

7x16
7x16
10x16

 

[Tepelbram]

Legs

Ssb Squat 5x5

5x120
5x120
5x120
5x120
5x120

Deadlift 5x4-8

8x100
8x100
8x100
8x100
8x100

Ssb calf raises 6x6-10

6x145
6x145
6x145

6x145
6x145
6x145

Leg Press 2x8-12

9x250
9x250

Ab wheel 4x6-10

8x20
8x20
8x20
8x20

 

[DoYouEvenEat]

Hey bram, je doet push pull legs zo te zien. Doe je dit 2 x per week alle 3 of 1x per week alle 3 ?