Vincent Bergsma

vr-21-12-12
Jim's

Bench
2 x 8 x 60
8 x 80
8 x 95
8 x 105
6 x 115

Hammer grip bench
2 x 12 x 36
8 x 36
12 x 30

Hammer grip chins
3 x 8 x BW

V handle row
3 x 12 x 70

Hammer curl
3 x 8 x 18

Overhead triceps rope extension
3 x 12 x 45

za-22-12-12
Jim's

Squat
8 x 60
8 x 100
8 x 125
8 x 135

Hack squat paused
12 x 40
3 x 12 x 80

Leg curl
3 x 12 x 50

Hyper extension
3 x 12 x BW

Ab hold
3 x 12 sec. x 15

Leg raises
3 x 12 x BW

zo-23-12-12
Jim's

Close grip bench
8 x 60
8 x 3 x 90

Deadlift
overgeslagen, steken in mijn knieen, waarschijnlijk wat rust nodig.

Hammer grip chins
3 x 8 x BW

Leg extension
3 x 12 x 60

Hyper extension
3 x 12 x BW

Sit up
3 x 12 x BW

Biceps curl
8 x 20
3 x 8 x 22

Overhead triceps rope extension
3 x 12 x 45

vr-04-01-13
Jim's

Bench (bands)
2 x 8 x 60
3 x 80
3 x 95
3 x 105
3 x 112.5
3 x 117.5

Hammer grip dumbbell bench
2 x 8 x 36
7 x 36

Chins
3 x 8 x BW

Pull down
3 x 12 x 60

Hammer curl
8 x 20
8 x 22
8 x 24

Overhead triceps rope extension
3 x 12 x 45

zo-06-01-13
Jim's

Squat (bands)
8 x 60
3 x 60
3 x 100
3 x 120
3 x 130
3 x 137.5

Leg extensions
12 x 60
12 x 80
2 x 12 x 85

Hyper extensions
3 x 12 x BW

Sit up
3 x 12 x BW

Laatste tijd een goed gebrek aan tijd gehad, weinig goed gegeten en al net zo goed geslapen. Hopelijk nu alles weer onder controle, zodat er weer fatsoenlijk getraind kan worden aanstaande periode

ma-21-01-12
Jim's

Bench
8 x 60
5 x 90
3 x 110
3 x 120
11 x 100

Hammer grip dumbbell bench
3 x 10 x 36

Wide grip chins
3 x 8 x BW

Chins
3 x 8 x BW

Hammer curl
5 x 22
5 x 24
5 x 26

Overhead triceps extensions
3 x 8 x 50

di-22-01-13
Jims

Squat
3 x 8 x 60
5 x 100
5 x 120
5 x 130
Laten we het maar recovery van de recovery noemen, zelden zo slecht kunnen squaten vanwege spierpijn van de training ervoor. Daarom maar even rustig aan deze training, donderdag alweer LB nl.

Leg extension
12 x 66
12 x 73
12 x 81

Leg curl
3 x 20 x 30

Lying hyper extension
3 x 12 x BW

Sit up
3 x 12 x BW

wo-23-01-13
Jims

Close grip bench
8 x 60
8 x 80
8 x 90
8 x 100

Military press paused
5 x 50
5 x 60
5 x 70
3 x 80

Wide grip chins
2 x 8 x BW

Preacher dumbbell curl
2 x 8 x 12

Overhead triceps rope extensions
2 x 12 x 50

do-24-01-13
Jim's

Deadlift
8 x 60
8 x 100
8 x 140
8 x 170
8 x 180

Leg extension
3 x 12 x 73

Leg curl
3 x 20 x 35

Lying hyper extension
3 x 12 x BW

Sit up
3 x 12 x BW

ma-28-01-13
Jim's

Close grip bench (bands)
2 x 8 x 60
8 x 60
8 x 80
3 x 8 x 85

Incline bench
8 x 60
8 x 80
8 x 90

Hammer grip chins
3 x 8 x BW

Preacher dumbbell curl
3 x 12 x 12

Overhead triceps extension
3 x 12 x 50

-Wat ongeschreven trainingen-

di-05-02-13
Jim's

Bench (touch and go)
2 x 8 x 60
8 x 90
2 x 8 x 100
6 x 100
11 x 90

Military press (paused)
3 x 8 x 60

Shoulder press (dumbbell)
2 x 12 x 26
8 x 26

Face pull
3 x 12 x 60

V handle rows
12 x 65
12 x 75
12 x 85

Concentration curl
3 x 12 x 12

Tate press
12 x 10
12 x 14
12 x 18

do-07-02-13
Jims

Boxsquat
8 x 60
8 x 100
8 x 115
8 x 125
8 x 135

Romanian deadlift
12 x 100
3 x 12 x 120

Leg curl
3 x 12 x 43

Leg extension
10 x 70
10 x 80
10 x 90

Hyper extension
3 x 12 x 5

Sit up
3 x 12 x BW

Ab hold
3 x 12 sec x 15

ma-11-02-13
Jims

Wide grip bench
2 x 12 x 60
8 x 80
8 x 100
7 x 110
15 x 90

Military press paused
5 x 60
3 x 8 x 50

Hammer grip chins
3 x 10 x BW

Facepull
3 x 12 x 60

Hammer curl (tegelijk)
3 x 8 x 18

Tate press
3 x 12 x 16

wo-13-02-13
Jim's

Deadlift
5 x 60
5 x 100
5 x 140
5 x 170
2 x 4 x 190

Leg press paused
12 x 100
3 x 12 x 120

Leg curl
3 x 12 x 43

Hyper extension
3 x 12 x 10

Sit up
3 x 12 x BW

vr-15-02-13
Jim's

Bench close grip
2 x 8 x 60
8 x 80
3 x 8 x 100

Shoulder press
3 x 10 x 28

Hammer grip chins
3 x 10 x BW

Face pull
3 x 12 x 60

Hammer curl tegelijk
3 x 12 x 16

Tate press
3 x 12 x 16

za-16-02-13
Jim's

Deadlift
8 x 60
8 x 100
8 x 140
2 x 8 x 160

Hacksquat paused
3 x 12 x 70

Leg extension
3 x 12 x 70

Leg curl
3 x 12 x 43

Hyper extension
3 x 12 x BW

Sit up
3 x 12 x BW

di-19-02-13
Jim's

Bench
2 x 8 x 60
5 x 90
5 x 5 x 110

Dumbbell floorpress
2 x 12 x 36
10 x 36

Wide grip chins
3 x 8 x BW

Hammer curl (tegelijk)
8 x 18
8 x 20
8 x 22

Overhead triceps extension
3 x 12 x 14

wo-20-02-13
Jim's

Boxsquat
2 x 8 x 60
5 x 100
3 x 120
3 x 130
3 x 140
3 x 150

Hacksquat paused
3 x 12 x 70

Hyper extension
3 x 12 x 10

Sit up
3 x 12 x BW

do-21-02-13
Jim's

Military press
5 x 8 x 50

Platform deadlift
8 x 60
8 x 100
8 x 140
2 x 8 x 160

Giant superset

Pull down
3 x 8 x 70

Hammer curl
3 x 12 x 20

Overhead triceps dumbbell extension
3 x 12 x 14

Leg extension
10 x 70
2 x 10 x 90

Leg curl
3 x 15 x 40

Sit up
3 x 12 x BW

di-26-02-13
Jim's

Bench (touch & go)
2 x 8 x 60
5 x 90
2 x 110
2 x 120
2 x 125
6 x 110

Dumbbell floorpress
5 x 12 x 36

Cable crossover
12 x 17.5
3 x 12 x 27.5

Wide grip chins
5 x 5 x BW

Bent over row
12 x 60
3 x 12 x 80

Dumbbell curl
8 x 18
3 x 8 x 20

One arm reverse triceps pushdown
3 x 12 x 17,5

wo-27-03-13
Jim's

High bar squat
8 x 60
5 x 8 x 100

Lying leg curl
3 x 12 x 43

Hyper extension
2 x 8 x 15
8 x BW

Sit up
3 x 12 x BW

do-28-02-13
Jim's

Incline bench
3 x 8 x 60
8 x 80
6 x 100
5 x 100
13 x 80

Military press
7 x 50
2 x 6 x 50

Lat pull down
3 x 12 x 70

Hammer curl (sets)
3 x 22, 3 x 20, x 3 x 18

One Arm triceps reverse pushdown
3 x 12 x 15

vr-01-03-13
Jim's

Hyper extension
5 x 8 x 15

Leg extension
5 x 12 x 70

Leg curl
5 x 12 x 45

Sit up
5 x 12 x BW

Ab hold
5 x 12sec x 15

ma-04-03-13
Jim's

Bench
2 x 8 x 60
8 x 90
8 x 100
6 x 110
10 x 100 touch & go

Shoulder press
8 x 26
8 x 30
8 x 32
6 x 34

Ultra wide grip chin
5 x 5 x BW

Face pull
12 x 60
2 x 12 x 70

Dumbbell curl
3 x 8 x 22

Overhead triceps rop extension
12 x 40
12 x 45
12 x 50