Thursday 29th July 2021

Deadlift
1 x 180kg
1 x 200kg (@8)
4 x 172.5kg
4 x 172.5kg
4 x 172.5kg
4 x 172.5kg

Press
1 x 70kg (@9)
4 x 60kg
4 x 60kg
4 x 60kg

Paused bench press
8 x 92.5kg (3 count paused)
8 x 97.5kg
8 x 102.5kg PR

Db rear delt raise + Barbell curl
12 x 8kg + 12 x 10kg
12 x 8kg + 10 x 20kg
12 x 8kg + 10 x 20kg

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Tuesday 27th July 2021

Squat
1 x 160kg (@8)
4 x 135kg
4 x 135kg
4 x 135kg
4 x 135kg

Paused bench press
1 x 125kg (@8)
3 x 110kg
3 x 110kg
3 x 110kg
3 x 110kg
3 x 110kg

Cable fly
12 x 10kg
12 x 7.5kg
12 x 7.5kg

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Sunday 25th July 2021

Lat Pulldown
12 x 50kg (Opwarming, barbells/bench waren bezet)
12 x 60kg
12 x 70kg

Paused deadlift
1 x 150kg (@8, Beltless)
3 x 140kg PR

Bench press
1 x 125kg
1 x 130kg (@8?)
3 x 125kg (@8,5)

Db rear delt raise + Dumbbell curls
12 x 8kg + 12 x 12kg
12 x 8kg + 12 x 12kg
12 x 8kg + 12 x 12kg

0 likes | 0 comments

Saturday 24th July 2021

Paused squat
1 x 120kg (@8, beltless)
3 x 110kg

Dumbbell press
8 x 22kg
8 x 24kg
8 x 26kg

0 likes | 0 comments

Thursday 22nd July 2021

Deadlift
1 x 180kg
1 x 200kg (@9)
4 x 170kg
4 x 170kg

Press
1 x 67.5kg (@8)
4 x 57.5kg
4 x 57.5kg

Paused bench press
8 x 90kg (3 Count paused)
8 x 95kg
8 x 100kg

Lat Pulldown
12 x 80kg
12 x 80kg
5 x 90kg

Triceps cable pushdown
12 x 20kg
12 x 20kg
12 x 20kg

Db rear delt raise + Dumbbell curls
12 x 8kg + 12 x 12kg
12 x 8kg + 12 x 12kg
12 x 8kg + 12 x 12kg

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Tuesday 20th July 2021

Squat
1 x 150kg (@8)
4 x 130kg
4 x 130kg

Paused bench press
1 x 120kg (@8)
4 x 107.5kg
4 x 107.5kg

Db bench press
8 x 32kg
8 x 36kg
8 x 38kg

Alles voelde nog stijf aan, gelukkig deload week.

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Sunday 18th July 2021

Paused deadlift
4 x 120kg
4 x 125kg
4 x 130kg
4 x 125kg
4 x 125kg

Bench press
4 x 90kg
4 x 100kg
4 x 105kg
4 x 110kg
4 x 105kg
4 x 105kg

Lat Pulldown
12 x 70kg
12 x 70kg
12 x 70kg

Side raise + Dumbbell curls
12 x 8kg + 12 x 10kg
12 x 8kg + 12 x 10kg

Rustig gedaan op de bench en dit ging zonder pijn in de borst, wel nog gevoelig maar gaat al beter.

0 likes | 1 comments

Friday 16th July 2021

Paused squat
4 x 80kg
4 x 90kg
4 x 100kg
4 x 90kg
4 x 90kg
4 x 90kg

Bench press
8 x 80kg
8 x 80kg (Doet nog te veel zeer)

Incline db bench press
10 x 24kg
10 x 30kg
10 x 32kg
15 x 20kg
15 x 20kg

Barbell curl
12 x 15kg
12 x 15kg

0 likes | 2 comments

Wednesday 14th July 2021

Deadlift
1 x 180kg
1 x 190kg (@8)
4 x 160kg
4 x 160kg
4 x 160kg
4 x 160kg
4 x 160kg
4 x 160kg

Press
1 x 65kg (@9)
4 x 50kg
4 x 50kg
4 x 50kg
4 x 50kg
4 x 50kg

Chest supported db row
12 x 20kg
12 x 20kg
12 x 20kg

Triceps cable pushdown
12 x 20kg
12 x 20kg
12 x 20kg

Side raise + Dumbbell curls
12 x 8kg + 12 x 10kg
12 x 8kg + 12 x 10kg

1 likes | 0 comments

Tuesday 13th July 2021

Squat
1 x 150kg
1 x 155kg (@8)
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg

Paused bench press
1 x 120kg
1 x 125kg (@8)
4 x 105kg
4 x 105kg

Leg extensions
10 x 50kg
10 x 50kg
10 x 50kg

Linkse kant borst voelde stijf aan maar begon echt zeer te doen toen ik aan de werksets begon dus gestopt.

0 likes | 2 comments

Sunday 11th July 2021

Paused deadlift
4 x 110kg
4 x 115kg
4 x 120kg
4 x 110kg
4 x 110kg

Close grip bench press
4 x 100kg
4 x 105kg
4 x 110kg
4 x 105kg
4 x 105kg

Lat Pulldown
8 x 80kg
8 x 80kg
8 x 80kg

Cable fly
10 x 10kg
10 x 10kg
10 x 10kg

Side raise + Dumbbell curls
12 x 8kg + 12 x 12kg
12 x 8kg + 12 x 12kg

0 likes | 0 comments

Saturday 10th July 2021

Squat
4 x 110kg (alle sets beltless)
4 x 120kg
4 x 125kg
4 x 110kg
4 x 110kg

Bench press
4 x 110kg
4 x 115kg
4 x 122.5kg PR
4 x 115kg
4 x 115kg

Incline db bench press
10 x 30kg
10 x 32kg

Training gestopt had niet meer tijd.

0 likes | 1 comments

Thursday 8th July 2021

Deadlift
1 x 170kg
1 x 185kg (@8)
4 x 150kg
4 x 150kg
4 x 150kg
4 x 150kg
4 x 150kg

Press
1 x 62.5kg (@8)
4 x 50kg
4 x 50kg
4 x 50kg
4 x 50kg
4 x 50kg

Lat Pulldown
10 x 75kg
10 x 75kg
10 x 75kg

Triceps cable pushdown
12 x 20kg
12 x 20kg
12 x 20kg

Dumbbell curls
12 x 10kg
12 x 10kg

0 likes | 0 comments

Tuesday 6th July 2021

Squat
1 x 150kg (@8)
4 x 120kg
4 x 120kg
4 x 120kg
4 x 120kg
4 x 120kg

Paused bench press
1 x 120kg (@8)
4 x 105kg
4 x 105kg
4 x 105kg
4 x 105kg
4 x 105kg

Bent over row
10 x 50kg
10 x 55kg
10 x 60kg
10 x 55kg

0 likes | 0 comments

Sunday 4th July 2021

Paused deadlift
4 x 100kg
4 x 105kg
4 x 110kg
4 x 100kg
4 x 100kg
4 x 100kg

Close grip bench press
4 x 95kg
4 x 100kg
4 x 105kg
4 x 100kg
4 x 100kg

Lat Pulldown
10 x 75kg
10 x 75kg
10 x 75kg

0 likes | 0 comments

Saturday 3rd July 2021

Squat
4 x 95kg
4 x 105kg
4 x 110kg
4 x 105kg
4 x 105kg
4 x 105kg

Bench press
4 x 107.5kg
4 x 112.5kg
4 x 120kg
4 x 112.5kg
4 x 112.5kg

Incline db bench press
10 x 30kg
10 x 32kg
10 x 34kg
10 x 32kg

Side raise
12 x 8kg
12 x 8kg

Dumbbell curls
12 x 12kg
12 x 12kg

0 likes | 2 comments

Thursday 1st July 2021

Deadlift
1 x 180kg (@8)
5 x 140kg
5 x 140kg
5 x 140kg
5 x 140kg
5 x 140kg

Press
1 x 60kg (@8)
5 x 45kg
5 x 45kg
5 x 45kg
5 x 45kg
5 x 45kg

Lat Pulldown
12 x 70kg
12 x 70kg
12 x 70kg

Triceps cable pushdown
12 x 15kg
12 x 15kg
12 x 15kg

0 likes | 0 comments

Tuesday 29th June 2021

Squat
1 x 150kg (@8)
5 x 105kg
5 x 105kg
5 x 105kg
5 x 105kg
5 x 105kg

Paused bench press
1 x 120kg (@8)
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg

Bent over row
10 x 40kg
10 x 45kg
10 x 50kg
10 x 45kg

0 likes | 0 comments

Sunday 27th June 2021

Paused deadlift
4 x 100kg
4 x 105kg
4 x 110kg
4 x 105kg
4 x 105kg
4 x 105kg

Close grip bench press
4 x 90kg
4 x 95kg
4 x 100kg
4 x 95kg
4 x 95kg
4 x 95kg

Leg press
10 x 120kg
10 x 120kg
10 x 120kg

Lat Pulldown
12 x 70kg
12 x 70kg
12 x 50kg

Dumbbell curls
12 x 10kg
12 x 10kg

0 likes | 0 comments

Saturday 26th June 2021

Squat
4 x 90kg
4 x 100kg
4 x 105kg
4 x 100kg
4 x 100kg

Bench press
4 x 105kg
4 x 107.5kg
4 x 110kg
4 x 105kg
4 x 105kg
4 x 105kg

Incline db bench press
10 x 30kg
10 x 32kg
6 x 34kg

1 likes | 0 comments