Tommies cutting log to 90 or 85!

[TommekeF]

Leg's training

Squat
10x80
10x80
10x80
10x80

Barbell Lunges
10x35 per been
10x35 per been
10x35 per been

One-Legged Leg Curl
10x45 per kant
10x45 per kant
10x45 per kant

Rotary calf
15x65
15x65
15x65

Leg Press
10x120
10x120
10x120

Seated calf raises
20x120
20x120
20x120

Steady week, nothing special, hopefully better in the coming weeks!

 

[TommekeF]

Na 1 weekje gaan krachttraining vandaag weer het schema opgepakt met de Rug:

Wide grip lat pulldown
8x70
8x70
8x70

Deadlift
8x100
8x100
8x100
8x100

Overhand Grip Barbell Row
10x60
10x62,5
10x62,5

Super Strict Dumbbell Row
10x24
10x24
10x24

Hyperextension
10xbw+10
10xbw+10
10xbw+10

 

[TommekeF]

Incline Dumbbell Press
8x24
8x24
8x24
8x24

BP
8x60
8x60
8x60

Incline Cable Flies
8x8.25
8x8.25
8x8.25

Preacher Curls
10x42,5
10x42,5
10x42,5 + 10xbar

Barbell Curl
8x30
8x30
8x30

Chest Dips
3xtotfail

 

[TommekeF]

Do 12 Juli

Military Press
8x50
8x50
8x52,5
8x52,5

Dumbbell Side Raises
8x10 per kant
8x10 per kant
8x10 per kant

Lying Rear Delt Raises
8x8 per kant
8x8 per kant
8x8 per kant

CGBP
8x55
8x50
8x50

V-bar pushdown
8x30
8x35
8x35
8x30

Skullcrushers strict
8x30
8x30
8x30

Ez-bar front raises
10x
10x
10x

 

[TommekeF]

Benen training

Leg's training

Squat
8x80
8x80
8x85
8x85

Barbell Lunges
8x40 per been
8x40 per been
8x40 per been

One-Legged Leg Curl
8x45 per kant
8x45 per kant
8x45 per kant

Rotary calf
13x65
13x65
13x65

Leg Press
8x120
8x120
8x120

Seated calf raises
15x130
20x130
20x130

30 minuten loopband, 540 kcal! 6,21 km

 

[TommekeF]

Borst + Biceps + deel rug

Incline Dumbbell Press
8x24
8x24
8x24
8x24

BP
8x60
8x62.5
8x62.5

Incline Cable Flies
8x8.25
8x10
8x10

Preacher Curls
10x42,5
10x45
10x45 + 10xbar

Barbell Curl
8x30
8x32.5
8x32.5

Chest Dips
3xtotfail

Rug (deel van het schema i.v.m. erge spierpijn gisteren, DL en Hyper deze week nog ergens inpassen)

Wide grip lat pulldown
8x70
8x75
8x75

Overhand Grip Barbell Row
8x65
8x65
8x65

Super Strict Dumbbell Row
8x26
8x26
8x26

 

[kevinve]

Volgende keer eens een keertje met BP beginnen? Kun je ook eens kijken hoeveel je daar nou echt mee kan pakken

 

[TommekeF]

Dat is een optie, bedoel je gewoon wat mijn max is bij BP bij 1 herhaling of bij setjes van 8?

 

[TommekeF]

Schouders + Triceps

Dumbbell shoulder press
8x22
8x22
8x22
8x22

Dumbbell Side Raises
8x12 per kant
8x12 per kant
8x12 per kant

Lying Rear Delt Raises
8x8 per kant
8x8 per kant
8x8 per kant

CGBP
8x50
8x50
8x50

V-bar pushdown
8x32,5
8x32,5
8x32,5
8x32,5

Skullcrushers strict
8x30
8x32,5
8x32,5

Ez-bar front raises
10x Ez-bar + 2,5
10x Ez-bar + 2,5
10x Ez-bar + 2,5

 

[kevinve]

Knal die CGBP maar eens omhoog!

 

[TommekeF]

Stapje voor stapje he maar had vandaag miss idd 52,5 gekund, iets voor volgende week dus

 

[TommekeF]

Leg's training

Squat
8x85
8x85
8x85
8x85

Barbell Lunges
8x40 per been
8x40 per been
8x40 per been

DL
8x100
8x105
8x105
8x105

One-Legged Leg Curl
8x45 per kant
8x45 per kant
8x45 per kant

Rotary calf
15x65
15x65
15x65

Leg Press
8x130
8x130
8x130

Seated calf raises
20x130
20x130
20x130

Hyperextension
8x10
8x10
10x10

 

[TommekeF]

Maandag = rug training!!

Wide grip lat pulldown
8x75
8x75
8x75

Deadlift
8x105
8x105
8x105
8x105

Overhand Grip Barbell Row
8x65
8x65
8x65

Super Strict Dumbbell Row
8x26
8x26
8x26

Hyperextension
10xbw+10
10xbw+10
10xbw+10

 

[TommekeF]

Borst + Biceps

Incline Dumbbell Press
8x26
8x26
8x26
8x26

BP
8x62.5
8x62.5
8x62.5

Peck deck
8x60
8x60
8x60

Preacher Curls
10x45
10x45
10x45 + 10xbar

Barbell Curl
8x32.5
8x32.5
8x32.5

Chest Dips
3xtotfail

349 kcal aan loopband rennen!

 

[TommekeF]

Schouders + Triceps

Military press
8x52.5
8x52.5
8x52.5
8x52.5

Dumbbell Side Raises
8x12 per kant
8x12 per kant
8x12 per kant

Lying Rear Delt Raises
8x8 per kant
8x8 per kant
8x8 per kant

CGBP
8x52.5
8x52.5
8x52.5

V-bar pushdown
8x32,5
8x32,5
8x32,5
8x32,5

Skullcrushers strict
8x32.5
8x32,5
8x32,5

Ez-bar front raises
10x Ez-bar + 2,5
10x Ez-bar + 2,5
10x Ez-bar + 2,5

Flink zweten bij deze temperaturen in de gym!

 

[TommekeF]

Leg's training

Squat
8x85
8x85
8x87.5
8x87.5

Barbell Lunges
8x42.5 per been
8x42.5 per been
8x42.5 per been

One-Legged Leg Curl
8x45 per kant
8x45 per kant
8x45 per kant

Rotary calf
15x65
15x65
15x65

Leg Press
8x130
8x140
8x140

Seated calf raises
20x130
20x130
20x130

 

[TommekeF]

Wide grip lat pulldown
8x75
8x75
8x75

Deadlift
8x105
8x105
8x105
8x105

Overhand Grip Barbell Row
8x65
8x70
8x70

Super Strict Dumbbell Row
8x28
8x28
8x28

Hyperextension
10xbw+20
10xbw+20
10xbw+20

 

[kevinve]

Schroef die deadlift eens omhoog, of ben je techniek aan het verbeteren?

 

[TommekeF]

Techniek aan het verbeteren!

 

[TommekeF]

Borst + Biceps

Incline Dumbbell Press
8x26
8x26
8x26
8x26

BP
8x62.5
8x62.5
8x62.5

Incline cable Flies
8x10
8x10
8x10

Preacher Curls
8x45
8x45
8x40 + 10xbar

Barbell Curl
8x32.5
8x32.5
8x32.5

Chest Dips
3xtotfail