Marc Derksen

Oke.. twee maanden wezen tennissen, hardlopen en voetballen. Nu weer back in business.

Vandaag officieel begonnen met de inhaalslag.

Zo 1/05/2011 Raalte

Deadlift:

5x160
5x170
4x180

SSB box squats:

6x70
6x80
6x90
6x80

Back raises:

3x10xbw +10kg

Abs

3x15xgr band

GHR:

3x12xbw

Grip training:

2x12x40
2x5x60

Di 03/05/2011 Zwolle

Ultra wides:

8x40
8x60
8x80
5x100
8x80

Seated db press:

10x20
10x28
8x28
7x28

Machine fly's

12x20
12x40
12x40
15x35

Cable side raises

12x10
12x10
12x10

Triceps pushdowns

12x20
12x40
20x50

Wo 04/05/2011 Zwolle

Pully

10x75
8x90
8x90
10x90
10x75

Wide grip pulldowns

10x70
10x75
10x80

Incline side raises

12x8
12x8
12x8

Curls

12x30
12x50
10x50
8x50

Hammer curls

12x
12x
12x
12x

Shrugs

12x100
12x120
12x120
12x100

Do 05/05/2011 Zwolle

Squat

5 x 100
5 x 110
5 x 120

Hack squat

5 sets

Abs

4 sets

Leg ext

3 sets

Za 07/05/2011 Raalte

Paused bench
3 x 100

Slingshot

3 x 120
3 x 130
2 x 135
14 x 100


Vincentpress

6 x 60
6 x 70
6 x 80
12 x 60

t bar row
5 sets

side raises
3 sets

bicep curls
3 sets

push down
3sets

Zo 08/05/2011 Raalte

Blok deadlift (1 block):

5x140
3x180
2x200
5x180

SSB boxsquat:

6x70
6x80
6x90
6x100
6x110

GHR
3x

Abs
3x

Back raises
3x

Grip
3x

Di 10/05/2011 Zwolle

Paused bench
3 x 3 x 80

close grip paused
8 x 80
8 x 90
6 x 90
8 x 80

seated press
10 x 50
10 x 50
9 x 50

machine fly
4 sets

overhead rope
4 sets

cable side raise
3 sets

chest sup row
5 sets

high rows
12 x 55
12 x 85
12 x 95
12 x 100
12 x 100
15 x 80

rear delt machine
4 sets

concentration curls
3 x 12 x 14

ez bar curls
3 sets

shrugs
4 sets

Do 12/05/2011 Zwolle

Squat

5x100
3x120
3x130
3x134
6x120

Leg press

6x160
6x160
6x160
6x160

Leg extensions

4 sets

Leg curls

4 sets

Abs

3 sets

zo 15/05/2011 : raalte

deadlift met chains
1 x 140
1 x 160
1 x 180
1 x 185 pr
1 x 190 pr

low box squat SSB
6 x 70
6 x 90
6 x 110
5 x 120 pr

abs
3 sets

back ext.
4 x 15

GHR
3 x 12

di 17/05/2011 zwolle

wide grip bench paused
8 x 80
8 x 90
6 x 100
8 x 90
8 x 90

floor press
10 x 60
10 x 80
9 x 90
6 x 100
12 x 80

Machine shoulder press

12 x 30
12 x 40
12 x 50
7 x 60

side raise
12 x 10
3 x 12 x 14

skullcrushers
4 sets

Cable side raises
1 set x20

Comment:
Kon wel blijven knallen, maar het moest een keer eindigen

bent over row
10 x 60
10 x 80
9 x 90
8 x 100
12 x 80

1 arm chest sup. row
12 x 40
4 x 12 x 60

v handle pull down
10 x 70
10 x 80
10 x 90

cable pull apart
4 sets

pose curls
4 sets

cable curls
3 sets

dumbbell shrugs
3 sets

Do 19/05/2011 zwolle

Boxsquat vs blue bands

3x100
3x110
2x120
3x120
1x130

Front squat

6x60
5x80
6x80
6x80
8x80

Leg curl, leg extension

3x12, 4x20

abs, calfs

3x12, 3x12

za 22 mei: raalte

floor press
3 x 100
slingshot
3 x 120
3 x 130
3 x 145
1 x 150
slingshot uit
12 x 100

cambered bar bench
5 x 60
5 x 80
5 x 90
5 x 95
12 x 80

pulley
4 sets

axle upright row
4 sets

bicep curls / rope push down


zo 22 mei: raalte

rack pulls
5 x 120
5 x 160
3 x 190
3 x 210
3 x 220

chain susp GM SSB
6 x 70
6 x 80
6 x 90
6 x 100
10 x 70

GHR
3 sets

back extension
3 sets

abs

di 24 mei: zwolle

paused bench

8 x 80
8 x 100
7 x 100
6 x 100
12 x 80

seated press
10 x 50
7 x 60
10 x 50
10 x 50

incline cable fly
4 sets

tate press
12 x 14
12 x 18
12 x 20
12 x 18

cable side raise
4 sets

Triceps pulldown
4 sets

Cable bb curls
4 sets

face pulls
4 sets

zo 29 mei: raalte

deadlift
3 x 140
2 x 180
1 x 200
1 x 215
3 x 200

low box squat cambered bar
5 x 70
5 x 80
5 x 90
5 x 100
12 x 70

back ext.
3 sets

abs
3 sets

GHR
3 sets

grip
3sets

di 31 mei: zwolle

paused bench
5 x 3 x 80

paused incline bench
8 x 80
6 x 90 pr
6 x 90
9 x 80

dumbbell press vs light band
3 x 10/9/8 x 32

plate front raise
2 x 15 x 15
2 x 15 x 15 vs light band

Machine fly's:

3x12

oh rope ext
4 x 12

cable side raise
4 sets

wo 1 juni: zwolle

low rows
8 x 90
8 x 100
8 x 100
8 x 100
8 x 100

pulley
10 x 80
4 x 10 x 90

cg chins
2 x 10
1x 9

rear delt machine / lat-iets
4 sets

pose curls
3 sets

cable curl pomp
3 sets

shrugs

do 2 juni: raalte

safety bar box squat
5 x 70
3 x 110
3 x 120
3 x 130
3 x 140
10 x 110

hack squat
8 x 40
8 x 60
8 x 80
8 x 80
8 x 80

leg ext
4 x 15

abs
5 sets

calves
4 sets

za 4 juni 2011

bench slingshot
3 x 100
3 x 120
3 x 130
3 x 140 pr
1 x 145, 2f pr

cambered bar bench
6 x 60
6 x 80
6 x 90
5 x 100 pr
12 x 80

hammer grip supported t bar row
8 x 40
3 x 8 x 60
2 x 8 x 40

axle upright row
12 x 30
3 x 12 x 40

triceps push down
4 x 20

biceps curls
4 sets

sitting face pulls
3x12

zo 4 juni: raalte

block pulls
3 x 140
3 x 180
3 x 200 pr
3 x 210 pr
6 x 180

cambered bar low box squat
6 x 75
6 x 95
6 x 115
6 x 120 pr
12 x 75

abs
4 sets

back ext.
4 x 12

GHR
4 x 10

gripper

di 7 juni: zwolle

paused bench
3 x 3 x 80

wide grip
8 x 80
8 x 90
8 x 100
7 x 100
5 x 100

seated dumbbell press
10 x 30
10 x 30
9 x 32
6 x 30

incline cable fly
4 sets

dumbbell extensions
4 x 12 x 10

seated side raise
4 x 12 x 10

nog wat triceps ext.

wo 8 juni: zwolle

bent over row
8 x 80
8 x 90
7 x 100
7 x 90
8 x 90

hammer grip pull down
10 x 80
10 x 90
2 x 10 x 100
1 x 10 x 90
high row
2 x 12 x 90
2 x 12 x 100

rear delt
4 x 12 x 9

incline dumbbell curl
1 x 12 x 16
2 x 12 x 12

curl machine
3 sets

do 9 juni: zwolle

squat
3 x 100
3 x 120
3 x 130
3 x 140 pr
3 x 144 pr
8 x 120 pr

leg press
8 x 140
8 x 160
8 x 180
8 x 200
8 x 220

leg ext
4 x 15

leg curl
4 x 15

calves
abs
grip

za 11 juni: raalte

paused bench
3 x 100
1 x 110
1 x 120
1 x 125 pr
0 x 130

floor press met chains
6 x 60
5 x 70
5 x 80
5 x 90 pr
6 x 95 pr
10 x 60

Supported rows

5 x 8

Pully/barbell front raises/biceps/triceps


5 sets

Deadlift:

6x3x140


Suspended pin good morning:
stiff leg close stance zonder riem
6x60kg
6x70kg
6x80kg
6x90kg

GHR:
12x
12x5kg
12x5kg
12x5kg


Decline abs 3x10
Blast strap fallout 4x10
Grip machine vingers 3 series
45deg hypers 4x15