Tepelbram's logje

[Tepelbram]

Legs

Ssb Squat 3x8

8x115
8x115
8x115

Ghr (/deadlift)

Deadlift

5x100
5x130
5x130
5x130

Ssb calf raises 6x8

8x150
8x150
8x150

8x150
8x150
8x150

Leg Press 2x10

10x250
10x250


Abs

Ghd Sit up

10x10
10x10

 

[Tepelbram]

Push

Bench 5x5

5x110
5x110
5x110
5x110
5x110

Incline bench 3x6-8
(30 graden)

8x85
8x85
7x85

Incline fly 3x8-12
(15 graden)

12x20
10x20
10x20

Side raises 4x

10x14
9x16
7x16
7x16

V bar Push down 4x4-8

10x40
6x45
5x45
7x45

 

[Tepelbram]

Pull

Chins 5x5

5x20
5x25
5x30
5x30
5x30

Cable row 4x6
Onderrug weer kut, dus Chins gedaan.

8x20
7x20
7x20
6x20

Inverted row 3x8-10

10x5
9x5
8x5


Db curl4x4-6

6x20
6x20
5x20
5x20

 

[Tepelbram]

Legs

Ssb Squat 5x5
Vanwegen onderrug Leg press gedaan

5x220
5x235
5x250
5x265
5x280
5x290

5x280

Ghr (/deadlift)

10xbw
10xbw
10xbw
10xbw

Ssb calf raises 6x8
(one leg)

8x25
8x35
8x35

8x35
8x35
8x35




Abs

Ab wheel

10xbw
8x10
8x10

 

[Tepelbram]

Push

Bench 3x8

8x100
8x100
8x100

Incline bench 3x6-8
(30 graden)

8x85
8x85
8x85

Incline fly 3x8-12
(15 graden)

12x20
8x22
8x22

Side raises 4x

7x16
7x16
6x16
6x16

V bar Push down 4x4-8

7x45
7x45
6x45
6x45

 

[Tepelbram]

Pull

Chins 3x8 (fat)

8x20
8x20
8x20

Cable row 4x6
Db row gedaan

6x42
6x42
6x42
6x42 (fat) wel een paar drops

Pull ups fat wide 3x8-10

8x10
8x10
8x10

Face pulls

8x40
8x40
8x40
8x40

Db curl4x4-6

6x20
6x20
5x22
4x22

Cable shrugs 3x6-12

8x50
8x55
8x55

 

[Tepelbram]

Legs

Ssb Squat 3x8
Vanwegen onderrug Leg press gedaan

8x220
8x260
8x280

Ghr (/deadlift)

10xbw
8x5
8x5
8x5
8x5

Ssb calf raises 6x8
(one leg)

8x25
8x25
8x25

8x25
8x25
8x25

Leg Press 2x10

10x260
10x260


Abs

Ab wheel

10xbw
8x10
10x10

 

[Tepelbram]

Push

Bench 7x3

3x110
3x115
3x120
3x122.5

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

Incline bench 3x6-8
(30 graden)

8x85
7x90
6x90

Incline fly 3x8-12
(15 graden)

12x22
10x22
10x22

Side raises 4x

8x16
8x16
8x16

V bar Push down 4x4-8

8x45
8x45
8x45
8x45

 

[Tepelbram]

Pull

Chins 7x3 (fat)

3x20
3x30
3x35
3x35

3x35
3x35
3x35

Cable row 4x6
Db row gedaan

6x44
6x44
6x44
6x44

Pull ups fat medium 3x8-10

9x10
9x10
9x10

Face pulls

10x40
10x40
9x40
9x40

Db curl4x4-6

5x22
4x22
4x22
5x22

 

[Tepelbram]

Legs

Ssb Squat 7x3
Voorzichtig

3x115
3x115
3x115
3x115

Setje 5 voelde niet goed, Preventief gestopt


Ghr (/deadlift)

5x
5x5
5x10
5x10
5x10
5x10

Ssb calf raises 6x8
(one leg)

8x25
8x30
8x30

8x30
8x30
8x30

Abs

60 Sit ups
+ wat dingen de ringen

Ab wheel

6xbw
6x10
6x20

 

[Tepelbram]

Push

Bench 4x6

6x100
6x105
6x110
6x110

Incline bench 3x6-8
(30 graden)

8x90
8x90
8x90

Incline fly 3x8-12
(15 graden)

12x22
12x22
12x22

Side raises 4x

8x16
8x16
5x18
6x18

V bar Push down 4x4-8

8x45
8x45
7x45
8x45

 

[Tepelbram]

Pull

Chins 4x6 (fat)

6x20
6x25
6x25
6x25

Cable row 4x6
Db row gedaan

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

Pull ups medium 3x8-10

10x10
8x15
8x15

Face pulls

6x50
5x50
5x50
5x50

Db curl4x4-6

5x22
5x22
5x22
5x22

Cable shrugs 3x6-12

8x55
8x55
8x55

 

[Tepelbram]

Legs

Ssb Squat 6x4

One leg gedaan

6x25
6x25
6x30
6x30
Best leuke vervanging

Ghr (/deadlift)

6x small band
5x medium band
5x medium band
5x medium band

Ssb calf raises 6x8
(one leg)

8x25
8x30
8x30

8x30
8x30
8x30

Leg Press 2x8-10

8x260 benen waren helemaal soep
8x260

Abs

Ab wheel

6x10
6x20
1x40
4x30

 

[Tepelbram]

Push

Bench 5x5

5x110
5x112.5
5x115
5x115
5x115

Incline bench 3x6-8
(30 graden)

6x95
6x95
6x95

Incline fly 3x8-12
(15 graden)
Cable cross

8x20
10x20
10x20

Side raises 4x

6x18
6x18
6x18
8x18

V bar Push down 4x4-8

8x45
8x45
8x45
8x45

 

[Tepelbram]

Push

Bench 5x5

5x100
5x100
5x100
5x100
5x100

Incline db bench 3x6-8
(30 graden)

8x30
8x30
8x30

Cable cross 3x8-15

15x15
15x15
12x15

Side raises 4x6-8

8x12
8x12
8x12
8x12

V bar Push down 4x4-8

8x35
8x35
8x35
8x35

 

[Tepelbram]

Pull

Deadlift 3x3

3x100
3x100
3x100
=

Chins 5x5(fat)

5x15
5x15
5x15
5x15
+

Db row 3x6-8

8x36
8x36
8x36
+

Pull ups medium 2x8-15

12xbw
12xbw
=
Face pulls 3x6-8

8x35
8x35
8x35
=
Db curl4x4-6

6x18
4x18
5x16
6x16
=

 

[Tepelbram]

Legs

Ssb Squat 4x6

6x85
6x95
6x95
6x95
+
Ghr 5x4-8

8xbw
8xbw
8xbw
8xbw
8xbw
=
Ssb calf raises 6x6-10
(one leg)

10x25
10x25
10x25

8x25
7x25
6x25
=b
Leg Press 3x8-15

12x200
12x200oooo
15x200
=
Abs

Ab wheel 3x6-10 paused

10xbw
10xbw
8xbw
=

 

[Tepelbram]

Push

Bench 5x5

5x102.5
5x102.5
5x102.5
5x102.5
5x102.5
+
Incline db bench 3x6-8
(30 graden)

8x32
8x32
8x32
+
Cable cross 3x8-15

15x15
15x15
14x15
=
Side raises 4x6-8

8x12
8x12
8x12
8x12
+
Ez bar Push down 4x4-8

8x35
8x35
8x35
8x35
+

 

[Tepelbram]

Pull

Deadlift 3x3

3x100
3x100
3x100
+
Chins 5x5(fat)

5x17.5
5x17.5
5x17.5
5x17.5
+
Db row 3x6-8

8x38
8x38
8x38
+
Pull ups medium 2x8-15

15xbw
11xbw
=
Face pulls 3x6-8

8x35
8x35
8x35
+
Db curl4x4-6

6x16
6x16
6x16
6x16

 

[Tepelbram]

Push

Bench 5x5

5x105
5x105
5x105
5x105
5x105
+
Incline db bench 3x6-8
(30 graden)

8x34
8x34
8x34
+
Cable cross 3x8-15

15x15
15x15
15x15
+
Side raises 4x6-8

6x14
6x14
6x14
6x14
=
Ez bar Push down 4x4-8

6x40
6x40
6x40
6x40
=
Legs

Ssb Squat 4x6

6x100
6x100
6x100
6x100
+
Ghr 5x4-8

8xbw
8xbw
8xbw
8xbw
8xbw
+
Ssb calf raises 6x6-10
(one leg)

10x25
10x25
8x25

8x25
8x25
8x25
=
Leg Press 3x8-15

15x200
12x200
9x200
=
Abs

Ab wheel 3x6-10 paused

10xbw
10xbw
8xbw
=