Marc Derksen

Di 14 juni: Zwolle

Bench:

3x3x80

Close grip paused:

5x80
10x100 pr
6x105 7 ging zielig schuin
6x105
6x100

Incline bench paused:

8x60
8x80
8x80
12x60

Cable side raises:

3x12

Floor ez extensions:

3x12
1x10

Fly machine:

4x12

Seated facepulls:

3x12

wo 15 juni: zwolle

chest sup. rows
5x 8 x 120

wide grip pulley
4 x 10

high row
4 x 12

cable pull apart
4 x 12

hammer curls
3 x 15

cable curl
3 sets

do 16 juni: zwolle

squat
3 x 3 x 100

box squat
3 x 100
3 x 120
1 x 130
1 x 140
1 x 150 pr
1 x 160 pr

front squat
6 x 60
6 x 70
6 x 80
6 x 90
6 x 90

leg curls
4 sets

leg ext
4 sets

abs
3 sets

calves
3 sets

Comment:

Mijn elleboog gaat tegenwoordig compleet naar de klote als er druk op komt. Nu weer met de squats. Concludeerde dat het minder werd door hem breder te pakken, captain obvious. Als het zaterdag weer mis is, zal ik gas moeten terugnemen.

za 18 juni: raalte

floor press
3 x 100
3 x 110
3 x 120
3 x 125 pr
2 x 130 pr

seated press
5 x 50
5 x 60
6 x 70
6 x 75 pr
4 x 80 pr

pull down fat bar
6 x 8

axle upright row
4 sets

push down
4 sets pr

biceps pompen
4 sets

face pull
4 sets

zo 19 juni: raalte

deadlift
3 x 3 x 160

deadlift met chains
3 x 160
3 x 180 pr
1 x 190 pr

chain susp. GM SSB
6 x 70
6 x 80
6 x 90
6 x 100
12 x 70

abs
4 sets

GHR
4 sets

ruckenstracker
4 sets

grip
4 sets

di 21 juni: zwolle

paused bench
3 x 3 x 84

vincy press
8 x 60
8 x 80
8 x 90 pr
9 x 80 pr
8 x 80

dumbbell bench
10 x 32
10 x 32
10 x 38
10 x 38

plate front raise
3 x 12 x 20

1 arm cable side raise
3 sets

lying floor ext.
3 sets

1 arm cable ext.
3 sets

wo 22 juni: zwolle

bent over row
8 x 80
4 x 8 x 90

1 arm chest sup. row
4 sets

pulley
4 sets

rear delt machine
4 sets

bicep curl machine
4 sets

1 arm cable curl
3 sets

Do 23 juni zwolle:

Squat:

3x3x104

Deadsquat:

2x3x120 gestopt vanwege zuurheid

Frontsquat:

3x60
3x80
3x100
3x104
3x110 pr

Hacksquat:

6x80
6x120
6x150
6x160

Leg curls/Leg extensions

4 sets

Abs/calfs

3 sets

za 25 juni: Raalte

1-Board press:

3x100
3x115
3x120
3x125
9x110

Cambererd bench:

6x60
6x80
6x90
6x100 pr
11x80 pr

Chest supported rows

5 sets

High rows

4 sets

Pompen





zo 26 juni: Raalte

Deadlift:

3x3x160

Rackpull:

3x180
3x200
3x210
3x225 pr
3x235 pr

Low-boxsquat SSB:

5x70
5x90
5x110
5x120 pr

GHR ABS RUCKENSTRACKER GRIP

Comment:

15kg op de rackpull, nice

di 28 juni: zwolle DELOAD

paused bench
3 x 3 x 80

machine benchs
4 sets

machine shoulder press
4 sets

incline dumbbell fly
4 sets

1 arm side raise
4 sets

push down
4 sets

wo 29 juni: zwolle

Pully:

10x80
8x100
8x100
8x100
8x100

One armed db rows:

10x32
10x40
10x50
10x50
10x50

Machine rows:

4 sets

REAR DELTS

BICEPS

BICEPS

Vr 1 july: Raalte DELOAD (was de bedoeling)

Squat:

3x3x110

3x130
3x140
3x150 pr
3x160 pr
3x165 pr

Leg press:

6x200
6x240
6x270
8x270

Hack squat

3x8x60kg

Leg ext

3x10x60kg

ABS GHR CALFS


Za 2 july: Raalte

Closegrip bench

2x5x60
3x100
3x110
2x120 pr auw
1x110... elleboog pijn

DELOAD

Curls en extensions met bands

4x30

Rug pompen

Cable curls, fly's, side raises

Comment:

Geen max UB direct de dag na max LB

Zo 3 july Raalte

Deadlift:

3x3x160

1-block pull:

3x200
3x215 pr.. hier maar gestopt vanwege elleboog

Chain suspended GM:

3x6x90

GHR / RUCKENSTRACKER

4x12

ABS / CALFS

3x20

Di 5 july zwolle

Laatste keer zwolle

Bench:

3x3x90

Ultra wides:

8x90
8x105 pr
7x110 pr
8x100

Seated press:

8x50
3x8x60 kutoefening

Floor extensions

1x10
3x12

Cable fly's

4x12

Seated side raises:

4x12

Cable pushdowns:

3x12

do 7 juli: raalte

squat
3 x 3 x 110

squat + chains
3 x 110
3 x 130
3 x 140 niet op diepte
1 x 150 .. elleboog

leg press
8 x 170
8 x 210
5 x 240
8 x 210

hack squat
10 x 40
3 x 10 x 60

leg ext
4 sets

GHR
4 sets

abs
4 sets

calves
4 sets

Comment:

Komende tijd meer high-bar squats en frontsquats. 1x per 3 weken low-bar.

vr 8 july: Epe

Pully

4x10

Hammer grip pulldowns:

4x10x100

Machine rows:

4x12x65

Cable curls

8 sets

Cable sideraises

3x12

Back from brazil.. 94 kg vanochtend

wo 3 augustus: zwolle

Close grip bench:

8x90
4x110
8x100

One arm row machine 3x6
Seated shoulder machine 4x8
Pulldown 3x10
Rev pushdown 3x12
biceps 3x12
Side raises 3x12

Vr 5 aug: Zwolle

Squat:

3x100
3x120 te zwaar
3x100

Olympic fullsquat:

3x100
3x120
3x130
1x140
1x145
6x120

Hacksquat:

3x8x80kg

Leg curls
Leg ext
Abs
Calfs

Za 6 aug zwolle

paused bench

3x3x80
3x100
3x110
3x120 pr

closegrip floorpress

6x90
6x105
8x100

pully

4 sets

lat pulldowns

4 sets

schouders-biceps-rug

Zo 7 aug

Deadlift:
5x3x140kg

Suspended gm:
6x60kg
6x70kg
6x80kg
6x80kg

Lying leg curl 4x12
Wrist curl circuit
Calf machine 4x12 slow
45 deg hypers 3x12 slow

Bench paused:
3x3x80kg

Wide grip paused:
6x80kg
10x100kg
6x105kg
8x100kg

Dip machine 3x10
Seated laterals 3x12
Incline tate press 3x8 paused
Overhead ext 3x10
Chest 3x12

low row:
8x80kg
2x8x110kg
2x8x80kg

Pulldown wide grip 4x10
Machine pulldown supinated 3x12 slow
Machine rear delts 4x12
EZ curl preacher 3x10
Lying cable curl 4x12

Do 11 aug: Raalte!!! jeeeej benen jeeej

Squat:

4x3x100kg


Squat + chains:

3x100
3x120
3x130
3x140
1x150
1x160 pr

Leg press:

8x80
8x120
8x160
6x210
8x200

GHR/ Abs
12x/10x

Leg ext
4x10

Calfs

Comment:
Had de ballen niet voor 3x150, jammer

Za 13 aug Raalte

Bench + chains:

3x60
3x80
3x90
3x95 pr
3x100 pr
1x105 pr
0x110

Incline close grip:

8x60
8x80
gestopt vanwege elleboog

Incline machine press:

4x8x80kg

Machine row:
4x10x80

biceps/triceps/lat pulldown:
4x12/12/10

Seated side raises:

4x12

Zo 14 aug raalte:

Deadlift:

3x3x140

+ Chains:

1x140
1x160
1x180
1x190
1x200 pr

Chains suspended GM's (SSB):

5x70
5x90
5x100
5x110

Abs/Calfs/grip

GHR/Back ext