This is now

[zunnepitte]

Chest + bizeps

Bench press:
3x80kg
3x100kg
1x110kg
1x120kg
1x122,5kg

Incline bench press:
2x8x80kg

Dippen:
12xbw
8x20kg
4x40kg
8x20kg

Hammer curl 3x12
Cable curl 3x12

 

[Bokito]

Vanwaar maar 3 maaltijden, doe je IF?

 

[zunnepitte]

Ja If it is! Ik vind het ****ing chill!
Ga weer 3xper week FB trainen en me kcals nog wat naar beneden halen.
Het wordt nu 2400kcals.


Bench press:
6x80kg
2x6x100kg

Squat:
6x100kg
6x120kg
8x140kg

Assisted body curl 2x8
Chinns wide 8x 6x
DB row 2x20x34kg
BB curl 10x/3/3/3
DB extension 10x/3/3/3
Side raise 12x/3/3/3

 

[zunnepitte]

Paar dagen ziek geweest, kcals lager dan de planning. BW 88,5kg
Alleen dinsdag getraind deze week, dus vannocht ook maar even een kleine training gedaan.
Fasted wel te verstaan, nu snel me eten naar binnen werken.

Chinnen:
2x8 wide
2x8 hammer

Bench press:
8x80kg
8x90kg
8x100kg

Assisted body curl 2x8
Face pull 2x12

 

[zunnepitte]

Squat:
3x100kg
3x120kg
3x140kg
2x160kg

Bench press:
5x80kg
2x5x100kg

DB row:
10x34kg
2x10x44kg

Dippen 3x20
Hammer curl 2x15
Leg raise 3x12

 

[zunnepitte]

Fasted (25gr whey) training, aardig slopend.

Deadlift:
10x140kg
8x150kg

Military press:
10x50kg
10x60kg

Inverted row 2x12
BB shrugs 2x10

Leg press:
10x160kg
10x170kg
10x180kg
10x190kg

Side raise 2x12
Leg press calfs 2x12

BW 88kg

 

[zunnepitte]

Bench press:
10x80kg
8x90kg
7x100kg

Squat:
10x100kg
8x120kg
8x130kg

DB row:
2x12x44kg

Romanian deadlift:
2x8x100kg

Seated db press:
2x2x24kg

Puldown abs 2x12

 

[zunnepitte]

Fasted training, bw 87,7kg

Rackpull (5cm onder knie):
3x120kg
3x140kg
3x160kg
3x180kg
1x200kg
1x220kg

Box squat:
8x100kg
8x120kg
6x140kg

Hammer chinns:
5xbw
5x10kg
4x20kg
5x10kg

Dippen:
10xbw
10x10kg
10x20kg

 

[zunnepitte]

Fasted training

deadlift:
3x5x140kg

Chinnen:
10x 8x wide
8x 6x hammer

Dippen + pushups:
2x 15 + 25

Pushdown 12x/3+3+3
Cable curl 12x/3+3+3
Side raise 12X/3+3+3

 

[zunnepitte]

Bw 87kg

Deadlift:
8x160kg

Military press:
6x70kg

DB row:
10x49kg

Dippen:
7x30kg

Hammer chinns:
8x10kg

Hammer curl 12x/+3+3+3
Face pull 12x/+3+3+3
Rope pushdown 12x/+3+3+3

 

[zunnepitte]

Bench press:
4x110kg
5x100kg
8x90kg

Squat:
4x150kg
6x135kg
8x120kg

Chinnen:
3x5x5kg

Pulldown abs 3x12
Face pull 3x12

Crosstrainer 25min


RPT training, opzich wel nice.

 

[zunnepitte]

Fasted training @ 86kg bw.
Vandaag refeed, ~3200kcals


Deadlift:
3x190kg
5x170kg

Bench press:
3x110kg
7x100kg

Pull-ups:
5x15kg
6x10kg
8xbw

Side raise 12x/+3+3+3
Hanging leg raise 2x12

http://imageshack.us/photo/my-images/254/img1978q.jpg/
http://imageshack.us/photo/my-images/254/img1978q.jpg/

 

[zunnepitte]

Refeed was goed te merken gister gelijk 2kg erbij op de weegschaal.

Squat:
2x5x140kg

Military press:
3x70kg
5x60kg
12x50kg

Pull-up:
4x20kg
5x10kg
7xbw

Pulldown abs 2x8

 

[zunnepitte]

BW 86kg


Deadlift:
1x170kg
1x190kg
1x200kg
1x210kg
1x215kg

Military press:
10x60kg
8x60kg

Pullups:
6x20kg
7x10kg
8xbw

Dippen:
5x20kg
4x40kg

Face pull 2x15

http://www.youtube.com/watch?v=7dABaKptClY

 

[zunnepitte]

Bench press:
1x80kg
1x100kg
1x110kg
1x120kg

Lat pulldown 3x10
Dippen 3x12
Side raise 3x12
DB extension 2x10
DB curl 2x12


Na het bankdrukken wou ik gaan squaten, bij het opwarmen met 60kg schoot het in me onderrug.
Gelijk gestopt en maar wat gaan pompen. bw 85,5kg

 

[zunnepitte]

Training van vrijdag:

Leg press 5x12-20
Leg extension 5x12
Leg curl 5x12
Leg press calves 5x12-20


Vandaag:

Bench press:
3x10x80kg

Pullups:
4x20kg
2x4x10kg
2x8xbw

Military press:
2x10x60kg

DB row:
2x20x34kg

BB curl 3x15

 

[zunnepitte]

Speed deadlift:
8x1x130

Low box squat, high bar, close stance:
6x80kg
6x90kg
6x100kg

Assisted body curl 3x10
Seated calves 4x20
Hanging leg raise 3x12

 

[zunnepitte]

Speed bench press:
8x3x65kg

Incline db press:
2x8x34kg

DB row:
4x20x34kg

Close grip bench press:
2x10x80kg

Incline side raise 4x10

 

[zunnepitte]

Speed deadlift:
8x1x140kg

Pinn goodmorning (8):
6x60kg
6x70kg
6x80kg

Pull through 4x12
Pulldown abs 3x12
Swiss bal reverse rollout 2x12
Seated calves 4x20

 

[zunnepitte]

Speed bench press:
8x3x60kg

Close grip bench press:
3x6x90kg

Pullups
3x3x20kg
2x8xbw

DB row:
2x15x39kg

Pushdown 3x12