Van “Weake Teake” naar “Sterke Jerke”

[Weake Teake]

Training gisteren:
Borst&Triceps

Benchpress:
12 x 40
5 x 60
5 x 70
2 x 75
5 x 70
5 x 60

Fly’s:
12 x 15 (Gewicht 1 dumbbell)
10 x 15 (Gewicht 1 dumbbell)
8 x 15 (Gewicht 1 dumbbell)

Incline Benchpress:
12 x 40
6 x 50
4 x 50

Incline Fly’s:
12 x 12 (Gewicht 1 dumbbell)
10 x 12 (Gewicht 1 dumbbell)
8 x 12 (Gewicht 1 dumbbell)

Decline Benchpress:
12 x 40
6 x 50
5 x 50

Tricep dips:
12 x BW + 5
10 x BW + 10
8 x BW + 10

Skullcrushers:
12 x 20
10 x 20
8 x 20

Close-grip benchpress:
10 x 30
5 x 40
4 x 40

Lekkere training. Goeie pomp in mijn borst en de triceps zijn nu echt gevoelig.

 

[Weake Teake]

Training vandaag:
Benen

Squat:
12 x 40
5 x 60
5 x 70
3 x 80
3 x 80
5 x 70

Lunges:
8 x 40 (x2)
6 x 50 (x2)
4 x 60 (x2)

Leg extensions:
12 x 40
10 x 45
8 x 50

Goodmornings:
12 x 30
10 x 40
8 x 40

Straight-leg deadlift:
12 x 40
10 x 50
8 x 50

Leg curls:
12 x 25
10 x 30
8 x 30

 

[Weake Teake]

Training vandaag:
Schouders, Traps, Kuiten

Behind neck press:
12 x 30
6 x 35
4 x 35

Military press:
6 x 35
4 x 40
4 x 40

Upright row:
12 x 30
10 x 35
6 x 40

Rear delt row:
12 x 30
10 x 40
8 x 50

Shrugs:
12 x 70
10 x 70
8 x 70

Standing calfraise:
20 x 60
15 x 70
10 x 80

Single leg calfraise:
8 x 12 (x2)
8 x 12 (x2)
8 x 12 (x2)

Seated calfraise:
20 x 40
15 x 45
12 x 50

 

[Weake Teake]

Training vandaag:
Rug&Biceps

Pull-ups wide grip:
12 x BW
10 x BW
8 x BW

Chin-ups:
8 x BW
6 x BW
4 x BW

Bent-Over Row:
9 x 40
7 x 50
4 x 60

T-bar Row:
12 x 30
10 x 40
8 x 45

Deadlift:
5 x 90
5 x 100
2 x 110
5 x 100
5 x 90

BB Curls:
12 x 30 (wide grip)
10 x 30 (neutral grip)
8 x 30 (close grip)

BB Preacher Curls:
9 x 25
8 x 25
8 x 25

Reverse Preacher Curls:
10 x 20
9 x 20
8 x 20

 

[Weake Teake]

Training vandaag:
Borst&Triceps

Benchpress:
12 x 50
6 x 60
5 x 70
2 x 75
5 x 70
5 x 60

Fly’s:
12 x 15 (Gewicht 1 dumbbell)
10 x 15 (Gewicht 1 dumbbell)
8 x 15 (Gewicht 1 dumbbell)

Incline Benchpress:
12 x 40
6 x 50
4 x 50

Incline Fly’s:
9 x 12 (Gewicht 1 dumbbell)
9 x 12 (Gewicht 1 dumbbell)
8 x 12 (Gewicht 1 dumbbell)

Decline Benchpress:
12 x 40
6 x 50
5 x 50

Tricep dips:
12 x BW + 5
10 x BW + 10
8 x BW + 10

Skullcrushers:
12 x 20
10 x 20
8 x 20

Close-grip benchpress:
10 x 30
5 x 40
4 x 40

 

[Weake Teake]

Training gisteren:
Benen

Squat:
12 x 50
6 x 60
5 x 70
3 x 80
3 x 80
5 x 70

Lunges:
8 x 40 (x2)
6 x 50 (x2)
4 x 60 (x2)

Leg extensions:
12 x 40
10 x 45
8 x 50
6 x 55
4 x 60

Goodmornings:
12 x 30
10 x 40
8 x 40

Straight-leg deadlift:
12 x 40
10 x 50
8 x 50

Leg curls:
12 x 25
10 x 30
8 x 30

 

[Weake Teake]

Training vandaag:
Schouders, Traps, Kuiten

Behind neck press:
12 x 30
7 x 35
4 x 35

Military press:
7 x 35
4 x 40
4 x 40

Upright row:
12 x 30
10 x 35
6 x 40

Rear delt row:
12 x 30
10 x 40
8 x 50

Shrugs:
12 x 50
10 x 60
8 x 70

Standing calfraise:
20 x 60
15 x 70
10 x 80

Single leg calfraise:
8 x 12 (x2)
8 x 12 (x2)
8 x 12 (x2)

Seated calfraise:
20 x 40
15 x 45
12 x 50

 

[Weake Teake]

Training vandaag:
Rug&Biceps

Pull-ups wide grip:
12 x BW
10 x BW
8 x BW

Chin-ups:
8 x BW
6 x BW
4 x BW

Bent-Over Row:
9 x 40
7 x 50
5 x 60

T-bar Row:
12 x 30
10 x 40
8 x 50

Deadlift:
5 x 90
5 x 100
2 x 110
5 x 100
5 x 90

BB Curls:
12 x 30 (wide grip)
10 x 30 (neutral grip)
8 x 30 (close grip)

BB Preacher Curls:
9 x 25
9 x 25
8 x 25

Reverse Preacher Curls:
11 x 20
9 x 20
8 x 20