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30-11-2013 (UB)


Bench Press (bodybuilding style)
30x20
30x30
30x40
20x50
20x60

Incline Bench Press (bodybuilding style)
20x20
20x30
20x40
10x50
10x60

Lat Pulldown (wide-grip)
12x30>12x40>10x50>10x60>8x70>8x80

Inverted Row (wide neutral-grip)
3x15xbw

Barbell Curl
10x20>10x30>10x40

Green Band Pushdown
2x20x band

Life Fitness Fly Machine (hold, slow ecc)
10x50>10x60>10x70>10x80

Lateral Raise
10x4>10x5>10x4


Comment: Wederom minimale rust tussen de setjes. In 35 minuten klaar.



01-12-2013 (UB)


One Leg Press (plate loaded, par)
10x50
10x100
5x130
5x160

Life Fitness Leg Press (vs green band)
10x60
10x90
10x120
10x150

Hyper Extension
20xbw
20xbw vs green band

Speed Deadlift (no belt, hook-grip)
5x60
1x80
1x100
2x1x120
2x1x140

Magnum Strength Bak Deadlift (plate loaded, no belt)
3x40
3x80
1x120
1x160 (speed)

Leg Curl (plate loaded, 5 sec hold, slow ecc)
3x10x30

Life Fitness Leg Extension (5 sec hold, slow ecc)
5x60
5x70
5x80
5x90
5x100


Comment: Heb een poosje low carb gegeten, ben in tijden niet zo lean geweest maar ik merk nu wel dat het zijn tol begint te eisen betreffende kracht/energie. Nu weer carbs laden tot zo'n 83 kg, en dan proberen dat vast te houden.



02-12-2013 (UB)


Bench Press (bodybuilding style)
20x20>20x30>20x40>10x50>10x60>10x70>10x80>10x70>10x60>20x50

Incline Bench Press (bodybuilding style)
20x20>10x30>10x40>10x50>10x60>10x50>20x40

Lat Pulldown (wide-grip)
20x30
20x45
20x60
10x70
10x90
5x100

Life Fitness Row Machine (hold, slow ecc)
10x30
10x40
10x50
10x60

Cable Row (v-handle, hold, slow ecc)
10x40
10x50
10x60

Life Fitness Fly Machine
10x50
10x65
10x80
10x95
30x50 (RP)

Barbell Curl
10x20
10x30
10x40

Bilateral Dumbbell Curl
10x10>10x12>10x14>10x16

Cable Pushdown (enkele katrol, hold, slow ecc)
30x10>20x15>20x20>10x25>60x15 (RP)

Bench Press (close-grip, bodybuilding style)
20x20
20x30
20x40
10x50
10x60
10x70

Lateral Raise
50x5
30x6

Bilateral Dumbbell Curl
5x20x10


Comment: Heerlijk smerig gepompt weer. Flink wat koolhydraten geladen, kracht en volheid komt goed terug.



06-12-2013 (LB)


Onderrug/hamstrings opwarmen...

Box Squat (par, reverse blue bands, no belt)
10x60
5x90
3x110
1x140
1x160
1x180
1x190
1x200 (pr)

Leg Press (plate loaded, vs green and blue bands)
10x50
10x100
10x130
10x150
10x180
10x200 (pr)

Hyper Extension (hold, slow ecc)
10xbw
10xbw vs green band
10xbw vs double green band
10xbw vs green and blue band
10xbw vs double green and one blue band (pr)

Leg Curl (plate loaded, 5 sec hold, slow ecc)
5x20>5x25>5x30>5x35>5x40

Life Fitness Leg Extension
5x40>5x60>5x80>5x100>5x120>5x140>5xfullstack>5x140>5x120>5x100>5x80>5x60>50x40