XXL Nutrition

wzoet's log (1 bezoeker)

Bezoekers in dit topic

Bench paused
5x20kg
5x40kg
2x60kg
2x70kg
5x4x77,5kg

SQ
5x20kg
4x50kg
4x70kg
5x4x80kg

DL
opwarmen
3x5x100kg

Ring pullups
7kg - 6 / 6 / 6 / 5

Facepulls groene band
5x10-20 reps tussen alle oef door

DB curls
5x 18kg / 16kg
8x 14kg
 
SQ paused
5x20kg
3x50kg
2x65kg
2x80kg
1x90kg
1x95kg
3x4x80kg

DL Paused
5x60kg
5x75kg
5x82,5kg
5x85kg

Bench 3 sec paused wide grip
5x20kg
5x50kg
4x5x67,5kg

High to low row
4x8x85kg

Leg Extension
2x6x70kg

DB RDL
2x15x28kg

Incline DB curls
3x10x15kg

Side raises
3xamrap 5kg per hand
 
Vandaag voor werk wat setjes oef gedaan tot waarvan 1 set tot failure. Dus vermoeid en weinig gegeten.

Split SQ DB: 13x22kg ( 3 sec down 1 sec pause
Horizontal legpress: 13x 200kg
Mag grip LPD: 12x44kg
Flat db press 3 sec down 1 sec pauze: 15x25kg


Bench Paused
opw tot
2x90kg
8x80kg ( tel deze set niet, random gym, random spotter, snapte mn uitleg ook niet, zat bij rep 2 al aan de stang lichtjes. Vervolgens dus bijna alle reps
8x75kg
7x75kg alles sets rpe 8

OHP
8x20kg
3x8x40kg

SQ paused 4 sec down 4 sec up
5x3x40kg

Legcurls zittend
4x8-12x35kg

Chin ups
3x10xbw

LPD machine
2x8x80kg

Incline db extension
2x10x14kg

DB hammer curls
2x12-15x12kg

Reverse flyes cable
4x18-20x2,5kg
 
SQ
5x20kg
5x50kg
3x70kg
6x3x82,5kg
2x3x60kg 4 sec down 4 sec up

Bench paused
5x20kg
3x50kg
3x65kg
6x4x80kg

DL
opw tot
2x3x117,5kg
3x3x105kg

Pendlay rows: 3x10x60kg
Seated rows: 3x12x60kg
Leg extensions: 2x6x75kg
Bayesian Curls: 3x8x25kg
Tricep pushdown: 3x10-12x50kg
Side raises: 2x25x5kg
 
SQ 4sec down 4 sec up
5x20kg
5x40kg
4x5x55kg

Bench 2 sec down 3 sec paused ( middelvinger op de ring)
5x20kg
5x40kg
5x55kg
4x5x70kg

High to low row
4x8x90kg

DB bulgarian split SQ
3x16kg - 3x20kg
3x8x28kg
10x20kg

Ring Pullups
5x5x8,25kg

RDL
2x10x80kg

Seated legcurl
12x40kg
8x40kg + 4 hulp
 
zaterdag
warm-up hele riedel

SQ paused
5x20kg
3x40kg
3x60kg
2x75kg
2x85kg
2x92,5kg PR
3x2x87,5kg

DL double paused
3x60kg
2x80kg
2x90kg pr
3x100kg pr
3x3x85

Bench paused
5x40kg
3x60kg
2x72,5kg
7x82,5kg PR
2x7x77,5kg VPR

Ring pullups
3x5x10kg

Hamstrings seated
3x10-15 x 35kg

Hele lekkere training. Even een flinke stap terug in gewicht maar heel tevreden zo, het kost tijd om te adapten aan nieuwe bewegingspatronen maar het is het waard.
 
vandaag andere gym, kon plotseling niet in de ochtend.

Bench paused
5x20kg
3x40kg
3x60kg
1x70kg
1x80kg
4x3x85kg

moest 82,5kg, ze hadden geen 1,25kg schijven maar kon niet laten om naar boven af te ronden.

Pullups hammer grip
5xbw
5xbw + 10kg
5xbw + 15kg
5xbw + 17,5kg

Seated Rows one arm
3x12x25kg

Seated Legcurls
4x10x35kg

DB curls
3x8x18kg

Facepulls
2x12x25kg
 
SQ
5x20kg
5x50kg
3x70kg
5x3x85kg
2x3x55kg 4 sec paused 4 sec up

DL double paused
3x60kg
3x80kg
3x3x87,5kg

Booty Machine
4x10x60kg

RDL
3x10x70kg

Leg Extensions
3x12x30kg

Reverse cable flyes
4x8-12x10/15kg
 
Bench 3 sec ecc 3 sec paused
5x20kg
4x40kg
4x60kg
4x3x72,5kg

SQ 4 sec down 4 sec up
4x20kg
4x50kg
4x4x57,6kg

Ring Pullupps ss Dips x bw
4x8x5kg 4x10xbw

Seated low row
65kg 12 / 10 / 8

Bayesian Curl
2x10x25kg l&r

Pushdown
2x10x35kg

Side raises
8kg 15-12-10
 
training vondelgym

SQ paused
5x20kg
3x50kg
3x70kg
3x80kg
3x90kg
3x100kg
5x80kg

Bench paused
5x20kg
3x40kg
3x60kg
2x70kg
6x80kg
3x6x75kg

Pendlay rows
6x40kg
6x60kg
3x6x75kg

DB bulgarian split SQ
5xbw
5x20kg
3x8x30kg

RDL
6x60kg
6x80kg
2x6x90kg

Side raises cable
3x12-20 rpe9
 
Bench press paused
5x20kg
3x50kg
3x60kg
3x70kg
3x82,5kg
3x5x72,5kg

SQ paused
5x20kg
5x50kg
3x70kg
3x80kg
3x8x60kg

Incline DB press
6x26kg
6x32kg
8x36kg

Ringpullups
3x6x6,25kg
5x6,25kg

Reverse cable flyes 1 arm
4x10-15reps x 10kg

en weg
 
opw

DL
4x60kg
2x75kg
2x90kg
1x105kg
1x120kg
1x127,5kg
1x132,5kg
5x1x100kg double paused

Bench press 3 sec down 3 sec paused
5x20kg
3x40kg
2x60kg
4x4x72,5kg

Hamstrings lying unilateraal
10x10kg
10x12kg
8x15kg
6x16kg
8x10kg

SQ paused
5x20kg
5x50kg
3x5x70kg

DB rows
3x10x32kg
 
opw

SQ 4 sec down 4 sec up
4x20kg
4x40kg
4x4x60kg

DB bulgarians
5x16kg
5x26kg
3x8x32kg

Bench 3 sec ecc legs up
6x20kg
6x40kg
4x6x60kg

Low Row plate loaded
10x40kg
3x8x80kg

Low cable rows
60kg 15/12/10

Leg Extension
40kg 11 / 10 / 10

Cable side raises
3x8-15k x 10kg
 
Bench press paused
opw 5x20kg 2x50/60/70kg
8x80kg
6x80kg
6x77,5kg

Incline DB press
5x26kg
5x30kg
5x34kg
5x38kg

Ringpullups
10xbw
10xbw
8xbw

SQ paused
5x20kg / 2x50kg/65kg/80kg/90kg/82,5kg

Seated Hamstringcurls
12x40kg / 10x40kg / 10x25kg rpe heel veel resultaat dikke pomp

DB hammer curls
3x12-15 x 16kg
dropset 12kg
dropset 8kg for them elbow health
 
opw
SQ
5x20kg/3x40kg/3x60kg/3x77,5kg/3x87,5kg
3x95kg @8
2x6x77,5kg
2x8x77,5kg

Bench paused
5x20kg/5x40kg/2x60kg/1x70kg/1x80kg
2x87,5kg @8
3x9x70kg

Leg Extensions
60kg x 15/12/10

Cable flyes low to high
15kg x 15/12/10

Cable side raises
10kg x 17/15/12

2 handed cable extensions
3x15x15kg

Y-Raises
3x8x5kg
 
Laatst bewerkt:
paused bench
5x20kg
3x40kg
3x60kg
1x70kg
1x80kg
2x90kg @8
2x6x82,5kg @8

Incline DB press
5x26kg
5x32kg
5x36kg
4x40kg

paused squat
5x20kg
5x50kg
2x70kg
2x80kg
5x87,5kg
2x5x80kg

RDL
8x50kg
8x70kg
8x80kg
2x8x90kg
6x90kg

Ring Pullups
2x5x10kg
3x5x7kg

Tricep Extensions 2 handed single crossbody
3x10x20kg
 
Bench 3 sec down 3 sec paused
5x20kg / 4x40kg / 2x55/ 1x65kg
5x77,5kg
5x72,5kg
2x4x72,5kg

SQ paused 4 sec down 4 sec up
5x20kg/2x40kg/2x55kg
4x4x65kg

front foot elevated DB bulgarian split SQ
3x8x18kg 2 sec down 1 sec paused
6x12kg elevated, deze houd ik erin en ga ik nu overloaden. merkte dat met normale op een bankje de rom toch minder is.

Pendlay rows
5x40kg
5x60kg
3x5x67,5kg
12x67,5kg

Low grip small cable rows tyron grip
70kg 10x - 10x - 10x

Leg curls lying unilateraal
12,5kg 12x - 10x - 8x - 7x - 6x

Cable upright rows
45kg 15x - 12x - 12x
30kg 12x
20kg 8 x
 
training dinsdag 6 oktober vergeten te loggen
weet belangrijkste nog wel.

DL
opw
5x3x105kg @5

Booty machine
70kg - 12x - 10x - 8x - 8x

Pendlay rows
4x8x65kg

Cable row low mag grip
65kg 12x - 10x - 10x

BB shrugs
4x10x95kg

Hamstring curl zittend
40kg 13x - 12x - 10x - 8x

DB hammer curls
4 sets geen idee meer
 
opw hele riedel
SQ
5x20kg / 2x50kg / 2x65kg / 1x80kg / 1x90kg / 1x100kg / 1x105kg
3x4x80kg
8x80kg

Bench press
5x20kg / 2x50kg/1x65kg/1x75/1x85kg/1x92,5kg
3x4x72,5kg
8x72,5kg

Incline DB press paused
3x10x28kg

Leg Extensions
8x40kg
8x60kg
2x8x75kg
10x40kg dropset

Dips
15xbw
12xbw
10xbw

Tricep incline db extensions
12x14kg
10x14kg
10x14kg

Side raises
10kg 12x10x-10x
 
gisteren
opw hele riedel
DL
3x60kg
3x80kg
3x100kg
4x3x110kg
7x110kg

Pendlay rows
5x60kg
5x5x70kg

Eugene latpulldown
15x70kg
12x80kg
10x80kg

Cable rows
60kg 15-12-10

Hamstringcurl zittend
40kg 13 -12-10-8

Bayesian curls
3x10x25kg

Rear delt flyes blauwe band
shit ton
 
Back
Naar boven