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Tepelbram's logje (1 bezoeker)

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Dag1: Armen + schouders zijkant

-Ez Babell curl 3x8-4

7x45
7x45
7x45

decline tricep extension: 3*8-4

7x45
7x45
7x45

-Incline curl 2x8-6

7x18
6x18

seated triceps extension: 2 *8-6

8x14
8x14

-Spider curl 2x10-12

12x35
10x35

Cgbp : 2*10-12

11x80
11x80

-cross-over curl: 1* 15

18x15

-Rope extension: 1*15+

30

-Lateral rais: 3*8-4 (cheatstyl),

8x16
8x16
8x16

2*12-10 (ultra strickt),

10x14
10x14

1* max (static hold)

8kg
 
Benen
Week1
-Squat 1/6/1/6/1/6, 1*20 (breathing style)

1x115
6x95
1x125
6x105
1x145 beltless pr
6x115
Alles beltless

20x100 pr

-Roemanian deads: 3x 8-4
Fat gripz

8x70
8x70
8x70

-glute ham raise: 2*8-6

8xbw
6x small band

Ab wheel

8x
8x

Staand met bands

-Calf rais: 3*10-6

10x135
9x135
7x155

- calf press: 1*75 (rest/pause style)

75x175 oef
 
Dag4: Borst + schouders voorkant
-Week 1
-Barbell press: 1/6/1/6/1/6

1x110
6x95
1x120
6x100
1x130
6x105

-Incline flyes + press: 2*10-8

10x22 +10
8x24 +6

-Incline press: 2* 8-6

7x90
6x90

-Cross-over: 1* 15+

13x20

-pronated front raises: 3*8-4 (cheatstyl),

8x16
8x16
6x18

2*12-10 supinated (ultra strickt),

10x10
10x10

1* max (static hold)

8kg
 
Dag5: Rug + schouders achterkant
Week1
-Pull up: 2*8-6(wijd/achter),

8x10
8x10

2*10-8(medium/voor).

10x10
8x10

2*8-6(supp. grip)

7x20
6x20

-Low pully row: 3* 10-6(supp.grip/laag),

8x90
6x100
6x100

3* 12-8(medium/hoog)

12x70
12x70
10x70

-cable shrugs: 3* 8-6

8x45
7x50
7x50

-Bend-over raises: 3*8-4 (cheatstyl),

8x12
6x16
5x16

2*12-10 (ultra strickt),

12x10
12x10

1* max (static hold)

8kg

-Hyperextensions: 2* 15

15xbw
15xbw
 
Dag1: Armen + schouders zijkant

-Ez Babell curl 3x8-4
(Fat)
6x45
6x45
6x45

decline tricep extension: 3*8-4
(fat)
6x45
6x45
6x45

-Incline curl 2x8-6

6x18
6x18

seated triceps extension: 2 *8-6

6x16
6x16

-Spider curl 2x10-12

12x35
12x35

Cgbp : 2*10-12
- medium bands

12x100
10x110

-cross-over curl: 1* 15

20x15

-Rope extension: 1*15+

18x30

-Lateral rais: 3*8-4 (cheatstyl),

6x18
5x18
5x18

2*12-10 (ultra strickt),

10x14
10x14

1* max (static hold)

8kg
 
Week2 benen

-Leg press: 1/6/1/6/1/6, dropset 1*

1x300
6x220
1x350
6x250
1x350
6x270

8x270
6x245
6x220

-glute ham raise : 2*8-6

8x small band
7x small band

-sissy squat: 2* 12-10

12x10
10x20

-Donkey calf raise (one leg): 3* 12-8

12xbw
12x10
10x10

-Standing Ab wheel (band assistent) : 3x6-10

8xbw
6xbw
6xbw

-Ssb Calf rais: 1*75 (rest/pause style)

75x115
 
Week 2 borst voorkant schouder

-Seated press: 1/6/1/6/1/6

1x85
6x65
1x90 pittig
6x70
1x95 pr
6x75

- incline cable flye 2*10-8

10x15
8x17.5

-Dips 2* max

7x40
6x40

-Cable flye 2 * 10-8

8x25
10x22.5
 
Leuk schema, wat moet ik me voorstellen met dat 1/6/1/6/1/6?
 
Week2 rug achter schouder

-Deadlift: 1/6/1/6/1/6

Alles met riem

1x120
6x90
1x140
6x100
1x160
6x110

-Barbell row: 2*6-4 (supp.grip/laag),

6x90
4x100

2*8-6 (medium/hoog)

8x80
8x80

-Mach. Row (1 arm): 1* 8-6
(cable row (1 arm)

8x50

-Pull up: 1* dropset

5x30
4x25
4x20
4x15
3x10

Face pulls 1x Dropset

10x45
7x40
5x35
6x30



-db shrugs (leunend): 3*12-6

10x44
10x44
10x44
 
Dag1: Armen + schouders zijkant

-Ez Babell curl 3x8-4

6x45
8x45
4x50

decline tricep extension: 3*8-4

6x45
8x45
4x50

-Incline curl 2x8-6
Fat

6x18
6x18

seated triceps extension: 2 *8-6

6x16
8x16

-Spider curl 2x10-12

10x40
10x40

Cgbp : 2*10-12
- medium bands

11x100
12x100

-cross-over curl: 1* 15

18x15

-Rope extension: 1*15+

18x30


-Lateral rais: 3*8-4 (cheatstyl),

6x18
5x18
5x18

2*12-10 (ultra strickt),

11x12
11x12

1* max (static hold)

8kg
 
Benen
Week1
-Squat 1/6/1/6/1/6, 1*20 (breathing style)

1x125
6x95
1x135
6x105
1x150 belt
6x115

20x85

-Roemanian deads: 3x 8-4
Fat gripz

6x90
7x90

-glute ham raise: 2*8-6

8x
8x

Ab wheel

6x
6x

Staand met bands

-Calf rais: 3*10-6

9x145
9x145
9x145
- calf press: 1*75 (rest/pause style)

75x200
 
Dag4: Borst + schouders voorkant
-Week 1
-Bench press: 1/6/1/6/1/6

1x120
6x100
1x125
6x102.5
1x130
6x105

-Incline flyes + press: 2*10-8

10x22 +8
10x24 +8

-Incline press: 2* 8-6

8x90
6x100

-Cross-over: 1* 15+

20x17.5

-pronated front raises: 3*8-4 (cheatstyl),

8x16
6x18
4x18

2*12-10 supinated (ultra strickt),

12x10
10x12

1* max (static hold)

8kg
 
Dag5: Rug + schouders achterkant
Week1

-Pull up: 2*8-6(wijd/achter),

8x10
6x15

2*10-8(medium/voor).

10x15
8x15

2*8-6(supp. grip)

8x15
7x20

-Low pully row: 3* 10-6(supp.grip/laag),

10x80
6x100
6x100

3* 12-8(medium/hoog)

12x70
10x80
10x80

-barbell shrugs: 3* 8-6

8x110
8x130
6x150


-Bend-over raises: 3*8-4 (cheatstyl),

8x14
6x16
4x18 te zwaar

2*12-10 (ultra strickt),

10x12
10x12

1* max (static hold)

8kg

-Hyperextensions: 2* 15

15x10 flinke pomp
15x15 pfoeee
 
Dag1: Armen + schouders zijkant

-Ez Babell curl 3x8-4

8x45
6x50
4x55

decline tricep extension: 3*8-4

8x45
6x50
4x55

-Incline curl 2x8-6

8x18
8x18

seated triceps extension: 2 *8-6

7x16
7x16

-Spider curl 2x10-12

10x40
10x40

Cgbp : 2*10-12
- medium bands

12x105
10x110

-cross-over curl: 1* 15

15x17.5

-Rope extension: 1*15+

15x35

-Lateral rais: 3*8-4 (cheatstyl),

8x16
6x18
5x18

2*12-10 (ultra strickt),

11x12
12x12

1* max (static hold)

10kg
 
Week2 benen

-Leg press: 1/6/1/6/1/6, dropset 1*

1x300
6x230
1x375
6x275
1x400 pr
6x300
Dropset
300
260
240
220

-glute ham raise : 2*8-6

8x
6x small band

-sissy squat: 2* 12-10

12x15

-Donkey calf raise (one leg): 3* 12-8

12x5
11x5
10x10

-Standing Ab wheel (band assistent) : 3x6-10

Paar negatieve

-Ssb Calf rais: 1*75 (rest/pause style)

75x135 flink zwaar
 
Week 2 borst voorkant schouder

-Seated press: 1/6/1/6/1/6

0x90 mooi begin
6x65
1x87.5
6x70
1x90 net
6x75

- incline cable flye 2*10-8

10x17.5
8x17.5

-Dips 2* max

8x30
9x30

-Cable flye 2 * 10-8

9x25
8x25

Niet echt een geweldige training
 
Week2 rug achter schouder

-Deadlift: 1/6/1/6/1/6

Alles met riem

1x140
6x110
1x150
6x120
0x170 kreeg hem bijna omhoog, maar wilde niet dat me rug ging bollen.
6x125

-Barbell row: 2*6-4 (supp.grip/laag),

6x90
6x90
Toch flink wat irritatie helemaal onderin
De rest over geslagen en wat sets Chins en Inverted rows gedaan

2*8-6 (medium/hoog)

(8x80)

-Mach. Row (1 arm): 1* 8-6
(Db row)

(8x50)

-Pull up: 1* dropset

(5x30 )


Face pulls 1x Dropset

(10x45)

-db shrugs (leunend): 3*12-6

(10x44


Nu paar uur later toch echt goed last van me rug.
 
Gister bij de fysio geweest.
Last van een overbelasting moet vooral rust hebben en volgende week gaan behandelen.
 
Dag5: Rug + schouders achterkant
Week1

-chins 1/6/1/6/1/6

1x25
6x15
1x30
6x17.5
1x40
6x20

-Low pully row: 3* 10-6(triangel laag),
Rustig aan, eerste echte training sinds blessure

10x60
10x65
8x70

3* 12-8(medium/hoog)

9x60
9x60
8x60

-barbell shrugs: 3* 8-6

8x110
8x110
6x110

-Bend-over raises: 3*8-4 (cheatstyl),

6x12
6x12
6x12

2*12-10 (ultra strickt),

10x10
10x10

1* max (static hold)

8kg

-Hyperextensions: 2* 15

15x10
 
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