XXL Nutrition

Tepelbram's logje (2 bezoekers)

Bezoekers in dit topic

Tijd lang niet gelogd, problemen met rug, wel redelijk wat getraind maar niks speciaals.

Nu begonnen met de cut, momenteel 88kg



Legs

Ssb Squat 7x3

3x110
3x110
3x110
3x110

3x110
3x110
3x110

Ghr 5x6/(Deadlift)

6x small band
6x small band
6x small band
6x small band
6x small band

Ssb calf raises 8x5

5x135
5x135
5x135
5x135

5x135
5x135
5x135
5x135

Leg Press 2x10

10x220
10x220

Ab wheel


Pull

Chins 7x3

3x15
3x15
3x15
3x15

3x15
3x15
3x15

Cable row 4x6

6x70
6x70
6x70
6x70

T-bar 3x8-10

10x60
Weer wat vervelend in me rug

Face pulls 4x


Db curl 4x4-6

Cable shrugs 3x6-12

12x40
12x40
12x40

Incline Db curl 3x6-10
 
Legs

Ssb Squat 7x3

3x110
3x110
3x110
3x110

3x110
3x110
3x110

Ghr 5x6/(Deadlift)

6x small band
6x small band
6x small band
6x small band
6x small band

Ssb calf raises 8x5

5x135
5x135
5x135
5x135

5x135
5x135
5x135
5x135

Leg Press 2x10

10x220
10x220

Push

bench 4x6

6x100
6x100
6x100
6x100

Incline bench 3x6-8

8x90
8x90
8x90

Cable cross 3x8-12

12x15
9x20
8x20

Side raises 4x

10x12
8x12
8x12
8x12

Decline Ez extension 5x5

5x40
5x40
5x40
5x40
5x40
 
Pull

Chins 4x6

6x10
6x10
6x10
6x10

Cable row 4x6

6x75
6x75
6x75
6x75

Db row 3x8-10

10x42
10x42
10x42

Face pulls 4x

10x30
10x30
9x35
8x40

Db curl 4x4-6

6x16
5x16
5x16
6x16

Cable shrugs 3x6-12

10x45
10x45
10x45
 
Legs

Ssb Squat 4x6

6x105
6x105
6x105
6x105

Ghr 5x6/(Deadlift)

6x medium band
6x medium
6x medium
6x medium
6x medium

Ssb calf raises 8x5

5x145
5x145
5x145
5x145

5x145
5x145
5x145
5x145

Leg Press 2x10

10x230
10x230
 
Push

bench 3x8

8x100
8x100
8x100

Incline bench 3x6-8 (30graden)

7x85
7x85
7x85

Cable cross 3x8-12

10x20
10x20
10x20

Side raises 4x

12x12
6x14
6x14
6x14

Decline Ez extension 5x5

5x42.5
5x42.5
5x42.5
5x42.5
5x42.5
 
Pull

Chins 3x8

8x10
8x10
8x10

Cable row 4x6

6x80
6x80
6x80

Db row 3x8-10

8x44
8x44
8x44

Face pulls 4x

10x35
10x35
8x35
8x35

Db curl 4x4-6

6x16
6x16
6x16
6x16

Cable shrugs 3x6-12

10x45
8x45
8x45
10x45
 
Legs

Ssb Squat 3x8

8x95
8x95
8x95

Ghr 5x6/(Deadlift)

6x large poeeh
6x large
6x large
6x large
4x large (standje hoger)

Ssb calf raises 8x5

5x150
5x150
5x150
5x150

5x150
5x150
5x150
5x150
 
Push

bench 5x5

5x110
5x110
5x110
5x110
5x110

Incline bench 3x6-8
(30 graden)
8x82.5
6x92.5
6x92.5

Cable cross 3x8-12

10x20
10x20
8x20

Side raises 4x

10x12
10x12
10x12
10x12

Decline Ez extension 5x5

5x40
5x40
5x40
5x40
5x40
 
Pull

Chins 5x5

5x20
5x20
5x20
5x20
5x20

Cable row 4x6

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

Db row 3x8-10

8x44
8x44
8x44

Face pulls 4x

8x35
8x35
8x35
6x35

Db curl 4x4-6

4x18
4x18
4x18
4x18
 
Legs

Ssb Squat 5x5

5x115
5x115
5x115
5x115
5x115

Ghr 5x6/(Deadlift)

6x
6x oranje
6x rood
6x rood
6x rood

Ssb calf raises 8x5

5x155
5x155
5x155
5x155

5x155
5x155
5x155
5x155


Abs

Ghd Sit ups

10x
10x5
10x10
10x10
 
Push

bench 7x3

3x120
3x120
3x120
3x120

3x120
3x120
3x120 pr
Ondanks cut blijft Bench wel goed gaan.
Benen merk ik wel erg, maar komt ook door de cardio.

Incline bench 3x6-8
(30 graden)

8x90
8x90
6x90

Cable cross 3x8-12

8x20
8x20
8x20

Side raises 4x

10x12
8x12
8x12
8x12

Decline Ez extension 4x5

5x40
5x40
5x40
5x40
 
Zondag avond training

Pull

Chins 7x3

3x20
3x20
3x20

3x20

3x20
3x20
3x20

Cable row 4x6

6x85
6x85
6x85
6x85

Inverted row 3x8-10

8x
8x
8x

Face pulls

8x35
8x35
8x35
8x35

Preacher Db curl 4x4-6

6x14
6x14
6x14
6x14

Cable shrugs 3x6-12

8x45
8x45
8x45
 
Legs

Ssb Squat 7x3

3x125
3x125
3x125

3x125

3x125
3x125
3x125

Ghr 5x6/(Deadlift)

Deadlift
6x100 toch wel weer lekker na een lange tijd en gelukkig zonder rugpijn.
6x100
6x100
6x100
6x100

Ssb calf raises 8x5

5x160
5x160
5x160
5x160

5x160
5x160
5x160
5x160


Abs

Rope crunch

8x45
8x50
6x55
8x50
 
Push

bench 4x6

6x105
6x105
6x105
6x105

Incline bench 3x6-8
(30 graden)

8x95
6x95
6x95

Incline cable fly 3x8-12
(15 graden)

10x15
8x15
8x15

Side raises 4x

10x12
8x14
8x14
4x16

Overhead Db extension 4x4-8

8x14
8x14
8x14
8x14
 
Pull

Chins 4x6

6x15
6x15
6x15
6x15

Cable row 4x6

6x90
6x90
6x90
6x90

Inverted row 3x8-10

8x
9x
8x

Face pulls

10x35
10x35
10x35
10x35

Preacher Db curl 4x4-6

5x16
5x16
4x16
4x16

Cable shrugs 3x6-12

10x45
10x45
10x45
 
Legs

Ssb Squat 4x6

6x115 ging makkelijk
6x135 Pr stond niet op de planning.
6x115
6x115

Ghr 5x6/(Deadlift)

Deadlift
6x100
6x110
6x110
6x110
6x110

Ssb calf raises 8x5

5x165
5x165
5x165
5x165

5x165
5x165
5x165
5x165


Abs

Leg raises (liggend)

10x
8x8
8x8

10x45 Rope crunch
 
Borst voelt al een paar dagen niet zo lekker, dus die training over geslagen.

Pull

Chins 3x8

8x15
8x20 pr?
8x25 pr



Inverted row 3x8-10

11xbw
10xbw
10xbw



Preacher Db curl 4x4-6

6x16
5x16
5x16
5x16
 
Behoorlijk volume in al die trainingen, netjes.
 
Behoorlijk volume in al die trainingen, netjes.
Thanks man, moet wel zeggen dat ik het in de cut wat rustiger aan doet qua volume.


Vrij warm vandaag in de garagebox
Legs

Ssb Squat 3x8

5x115 te zwaar
8x105
8x105
Aardig stuk aan het gaan

Ghr 5x6/(Deadlift)

Deadlift

6x100
6x120
6x120
Helemaal stuk

Ssb calf raises 8x5

5x175
5x175
5x175
5x175

5x175
5x175
5x175
5x175


Abs

Rope crunch

8x45
8x45
10x30
8x35
 
Wat lichter ivm irritatie borst
Push

bench 5x5

5x90
5x90
5x90
5x90
5x90

Incline bench 3x6-8
(30 graden)

8x70
8x70
8x70

Incline cable fly 3x8-12
(15 graden)

10x15


Side raises 4x

7x12
7x12
7x12
7x12

Overhead Db extension 4x4-8

Rope extension

8x35
8x35
7x35
8x35
 
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