Saturday 16th April 2022

Squat
1 x 180kg
1 x 195kg PR
1 x 200kg PR

Bench press
1 x 140kg
0 x 152.5kg
0 x 150kg

Deadlift
1 x 210kg @10.0
0 x 225kg

Chest supported db row
10 x 20kg
8 x 34kg
8 x 34kg
8 x 34kg

Bench had 150kg echt moeten lukken, maar slechte setup en heel traag gezakt.
Vorige week al een pr op de deadlift, meer zat er nu niet meer in.

0 likes | 9 comments

Thursday 14th April 2022

Paused bench press
1 x 120kg
1 x 130kg

Chest supported db row
10 x 20kg
10 x 32kg
10 x 32kg
10 x 32kg

Incline db bench press
10 x 20kg
10 x 30kg
10 x 34kg
10 x 38kg

Lat Pulldown
6 x 90kg
6 x 90kg
6 x 90kg

Db rear delt raise
15 x 6kg
15 x 6kg
15 x 6kg

Dumbbell curls
12 x 12kg
12 x 12kg
12 x 12kg

Einde schema dus misschien eind deze week eens proberen maxen. Bench press voelde wel heel slecht aan.

0 likes | 2 comments

Tuesday 12th April 2022

Squat
1 x 160kg
1 x 180kg
2 x 160kg

Paused bench press
1 x 130kg
2 x 120kg

Triceps cable pushdown + Face pull (cable)
15 x 20kg + 20 x 17.5kg
15 x 20kg + 20 x 17.5kg
15 x 20kg + 20 x 17.5kg

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Sunday 10th April 2022

Deficit deadlift
1 x 180kg
1 x 200kg
3 x 190kg
3 x 180kg

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

Voelde me heel misselijk na het deadliften.

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Saturday 9th April 2022

Paused squat
1 x 140kg
1 x 150kg
1 x 155kg PR
3 x 140kg
3 x 130kg
3 x 130kg

Bench press
1 x 130kg
4 x 120kg
4 x 100kg
4 x 100kg

Dumbbell curls
10 x 10kg
10 x 10kg

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Thursday 7th April 2022

Close grip bench press
1 x 130kg PR
3 x 125kg PR
3 x 120kg
3 x 120kg

Deadlift
1 x 200kg
1 x 220kg PR
2 x 205kg PR
3 x 195kg

Lat Pulldown
6 x 90kg
8 x 90kg
6 x 90kg

Chest supported db row
10 x 32kg
10 x 32kg
10 x 32kg

Spaghetti kwam er bijna uit bij het deadliften dus de werksets ook niet afgewerkt.

0 likes | 3 comments

Tuesday 5th April 2022

Paused bench press
1 x 130kg
1 x 140kg
2 x 130kg
2 x 130kg
2 x 130kg

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

Side raise
15 x 2.5kg
15 x 2.5kg
15 x 2.5kg

Hele tijd squat rek bezet in de gym en er is maar 1, dus niet kunnen squatten…

0 likes | 1 comments

Sunday 3rd April 2022

Deficit deadlift
1 x 180kg
0 x 200kg
3 x 180kg
3 x 160kg
3 x 160kg

Paused bench press
1 x 130kg
2 x 120kg

Lat Pulldown
8 x 85kg
8 x 85kg
8 x 85kg

Chest supported db row
8 x 32kg
8 x 32kg
8 x 32kg

Triceps cable pushdown + Face pull (cable)
12 x 20kg + 20 x 17.5kg
12 x 20kg + 20 x 17.5kg
12 x 20kg + 20 x 17.5kg

Hammer curl
10 x 12kg
10 x 12kg

0 likes | 0 comments

Saturday 2nd April 2022

Paused squat
1 x 140kg
1 x 150kg PR
3 x 140kg PR
3 x 125kg
3 x 125kg

Bench press
1 x 130kg
1 x 140kg
3 x 135kg PR
4 x 120kg
4 x 120kg

Dumbbell press
8 x 16kg
8 x 26kg
8 x 30kg
8 x 32kg
8 x 26kg
8 x 26kg

4de rep bench gefaald met 135kg.

0 likes | 2 comments

Thursday 31st March 2022

Deadlift
1 x 200kg
1 x 210kg
5 x 180kg
3 x 195kg
3 x 195kg
3 x 195kg

Close grip bench press
1 x 115kg
1 x 125kg PR
3 x 120kg PR
3 x 115kg
3 x 115kg

Lat Pulldown
6 x 85kg
6 x 85kg
6 x 85kg

Dumbbell curls + Side raise
12 x 10kg + 12 x 6kg
12 x 10kg + 12 x 6kg

0 likes | 0 comments

Tuesday 29th March 2022

Squat
1 x 160kg
1 x 172.5kg
5 x 150kg
3 x 160kg
3 x 160kg
3 x 160kg

Paused bench press
1 x 130kg
1 x 140kg
3 x 125kg
2 x 130kg
2 x 130kg

Incline db bench press
4 x 30kg (Paused)
4 x 32kg
4 x 34kg
8 x 30kg

0 likes | 0 comments

Saturday 26th March 2022

Pin squats
1 x 120kg
1 x 130kg
3 x 120kg
3 x 112.5kg
3 x 112.5kg

Had niet meer tijd.

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Thursday 24th March 2022

Deadlift
1 x 200kg
1 x 210kg
5 x 180kg
5 x 180kg
3 x 195kg
3 x 195kg

Close grip bench press
1 x 120kg
4 x 115kg
4 x 110kg
4 x 110kg
4 x 110kg
4 x 110kg

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

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

Face pull (cable)
20 x 17.5kg
20 x 17.5kg
20 x 17.5kg

Laatste tijd last aan de linkse onderarm en vooral bij bench press…

0 likes | 2 comments

Tuesday 22nd March 2022

Lat Pulldown
12 x 50kg
12 x 50kg
12 x 50kg
12 x 50kg
12 x 50kg (Rustig opwarmen, andere toestellen niet vrij)

Paused bench press
1 x 130kg
1 x 137.5kg
4 x 120kg
3 x 125kg
3 x 125kg
2 x 130kg
2 x 130kg

Squat
1 x 160kg
1 x 170kg
5 x 142.5kg
5 x 142.5kg
3 x 152.5kg
3 x 152.5kg

Incline db bench press
6 x 30kg
6 x 34kg
6 x 38kg
6 x 34kg
6 x 34kg
6 x 34kg

Was afzien en was kapot op het einde.

0 likes | 0 comments

Sunday 20th March 2022

Deficit deadlift
1 x 180kg
1 x 200kg
3 x 190kg PR
4 x 180kg
4 x 180kg PR

Paused bench press
1 x 120kg (3 count paused)
1 x 130kg
3 x 125kg
4 x 117.5kg
4 x 117.5kg

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

Chest supported db row
8 x 32kg
8 x 32kg
8 x 32kg

Triceps cable pushdown + Face pull (cable)
12 x 20kg + 20 x 15kg
12 x 20kg + 20 x 15kg
12 x 20kg + 20 x 15kg

0 likes | 0 comments

Saturday 19th March 2022

Bench press
1 x 130kg
1 x 140kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg

Pin squats
1 x 120kg
1 x 130kg
3 x 120kg
4 x 110kg
4 x 110kg

Dumbbell press
8 x 20kg
8 x 26kg
8 x 30kg
4 x 34kg
8 x 26kg

0 likes | 0 comments

Thursday 17th March 2022

Deadlift
1 x 200kg
1 x 210kg
4 x 200kg
4 x 180kg
4 x 180kg
4 x 180kg

Close grip bench press
1 x 120kg
4 x 115kg
4 x 110kg
4 x 110kg
4 x 110kg

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

Triceps cable pushdown + Face pull (cable)
12 x 20kg + 20 x 15kg
12 x 20kg + 20 x 15kg
12 x 20kg + 20 x 15kg
20 x 15kg
20 x 15kg
20 x 15kg

Dumbbell curls
12 x 10kg
12 x 10kg
12 x 10kg
12 x 10kg

0 likes | 0 comments

Tuesday 15th March 2022

Squat
1 x 160kg
1 x 170kg
4 x 160kg

Bench press
6 x 60kg
4 x 80kg

Incline db bench press
6 x 30kg
6 x 34kg
6 x 38kg

Slechte training, energie was weg na de 1rep op squat,... benchen ook gestopt.

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Sunday 13th March 2022

Paused deadlift
1 x 180kg
1 x 200kg PR
3 x 190kg PR
4 x 180kg

Paused bench press
1 x 130kg
3 x 125kg
4 x 115kg
3 x 115kg

Leg press
8 x 240kg
8 x 260kg PR
8 x 280kg
8 x 240kg

Chest supported db row
8 x 30kg
8 x 30kg
8 x 30kg

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

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

Face pull (cable)
20 x 15kg
20 x 15kg
20 x 15kg

0 likes | 0 comments