Vincent Bergsma

Za-01-10-11
Raalte

2 board bench
5 x 60
5 x 100
3 x 120
3 x 130
2 x 140
11 x 120

Cambered bar bench paused
8 x 65
8 x 75
8 x 85
8 x 95

Low row
12 x 20
3 x 12 x 30

V handle pull down
3 x 12 x FS

Biceps curl
3 x 8 x 20

Push down
3 x 12 x 35

Zo-02-10-11
Raalte

Deadlift
3 x 60
3 x 100
1 x 140
1 x 170
1 x 180
6 x 190

Goodmorning safety bar
3 x 12 x 65

Leg extension paused
3 x 12 x 60

Glute ham raise
2 x 8 x BW

Ab pull down
12 x 35
2 x 12 x 45

di-04-10-11
Aclo

Bench
5 x 60
5 x 90
5 x 88
5 x 95
5 x 101

Wide grip bench
8 x 60
8 x 80
8 x 95
12 x 105 PR

Machine row
8 x 70
8 x 80
8 x 90
8 x 100

Pull down
1 2x 70
12 x 65
12 x 60

Hammer curl
8 x 18
8 x 20
8 x 22
8 x 24

Shoulder superset
2 x 12 x 6

wo-05-10-11
Aclo

Squat
5 x 60
5 x 100
5 x 110
5 x 119
5 x 127.5

Front squat
3 x 12 x 60

Leg curl
3 x 12 x 60

Hyper extension
3 x 12 x BW

Leg extension paused
3 x 12 x 60

Decline sit up
3 x 12 x BW

Voor aanstaand schema staat nu het volgende (zonder riem)
Squat: 172.5
Bench: 137.5
Deadlift: 202.5

za-08-10-11
Raalte

2 board bench
8 x 60
8 x 100
8 x 120
6 x 130 PR

Cambered bar bench
12 x 60
12 x 80
10 x 90
9 x 90

Low row
12 x 40
3 x 12 x 60

Pull up
3 x 5 x BW

Push down
12 x 25
3 x 12 x 35

Hammer curl
3 x 12 x 21

Side raise
3 x 12 x 12

Zo-09-10-11
Raalte

Deadlift
5 x 60
5 x 100
5 x 130
5 x 140
5 x 150

Leg press
12 x 90
3 x 12 x 100

Hacksquat
8 x 60
3 x 12 x 80

Glute ham raise
2 x 8 x BW
11 x BW

Leg extension paused
3 x12 x 60

Hyper extension
3 x 12 x BW

Ab pull down
3 x 12 x 45

di-18-10-11
Aclo

Bench
5 x 60
5 x 100
5 x 103
5 x 110
5 x 115

Wide grip bench
12 x 60
12 x 90
2 x 12 x 100

Chest supported row hammer grip
8 x 70
8 x 80
2 x 8 x 90

Pull down
3 x 12 x 60

Triceps pushdown
3 x 12 x 30

Hammer curls
8 x 18
8 x 20
8 x 22
8 x 24

Wo-12-10-11
Aclo

Squat
5 x 60
5 x 100
5 x 129
5 x 138
5 x 147

Romanian deadlift
12 x 100
2 x 12 x 120

Single leg extension paused
3 x 12 x 30

Standing leg curl
3 x 12 x 35

Hyper extension
3 x 12 x BW

Decline sit up
3 x 12 x BW

Za-15-10-11
Raalte

2 board bench
5 x 60
5 x 100
5 x 113
5 x 120
5 x 128

Cambered bar bench
10 x 60
10 x 80
9 x 90
8 x 90

Low row
8 x 40
8 x 80
2 x 8 x 90

Pull down
3 x 12 x 65

Pushdown
3 x 12 x 35

Cable curl
12 x 35
12 x 45
2 x 12 x 55

zo-16-10-11
Raalte

Deadlift
5 x 60
5 x 100
5 x 140
5 x 152
5 x 162
12 x 172 "pr" haha

Boxsquat 3 blokken 2 matjes safetybar
2 x 8 x 70
2 x 8 x 80

Glute ham raise
3 x 8 x BW

Hyper extension
3 x 8 x 10

Leg raise
3 x 12 x BW

di-18-10-11
Aclo

Bench
5 x 60
3 x 100
3 x 108
3 x 115
3 x 122

Wide grip bench T&G
12 x 60
12 x 80
13 x 100
12 x 80

Chest supported row close grip
10 x 70
10 x 80
2 x 10 x 90

High row
3 x 12 x 30

Seated curl
8 x 14
2 x 8 x 16

Pushdown
3 x 12 x 30

wo-19-10-11
Aclo

Squat
5 x 60
3 x 100
3 x 138
3 x 147
3 x 155

Romanian deadlift
12 x 100
2 x 12 x 120

Leg extension one leg
3 x 12 x 30

Standing leg curl
3 x 12 x 30

Hyper extension
3 x 8 x 10

Decline ab crunch
3 x 12 x BW

za-22-10-11
Raalte

2 board bench
5 x 60
3 x 100
3 x 120
3 x 128
4 x 135

Dumbell bench
12 x 30
3 x 12 x 40

Chest supported row
8 x 40
2 x 8 x 60

Pull down (not sure)
3 x 12 x 60

Cable curl
12 x 25
2 x 12 x 35

Pushdown
3 x 12 x 35

zo-23-10-11
Raalte

Deadlift
5 x 60
3 x 100
3 x 140
3 x 162
3 x 172
10 x 182 PR

Goodmorning safety bar
8 x 65
3 x 8 x 85

Glute ham raise
3 x 12 x BW

Leg extension
3 x 12 x 60

Leg raise
3 x 12 x BW

di-25-10-11
Aclo

Bench
5 x 60
3 x 100
3 x 108 epic mistake:')
1 x 115
1 x 122
2 x 128 net niet 3:')

Wide grip bench
12 x 60
12 x 90
9 x 105

Chest supported row
8 x 75
2 x 8 x 85

Pull down
3 x 12 x 60

Pushdown one arm reverse grip
3 x 12 x 15

Hammer curl
3 x 12 x 20

Front & back raise
3 x 12 x 6

wo-26-10-11
Aclo

Squat
5 x 60
3 x 100
1 x 136 zelfde epic mistake :') fail
1 x 145
1 x 153
4 x 162

Romanian deadlift
12 x 100
2 x 12 x 120

Leg extensions paused (one leg)
3 x 12 x 30

Hyper extension
12 x BW
3 x 12 x 10

Standing leg curl
3 x 12 x 30

Leg raise
3 x 12 x BW

za-29-10-11
Aclo

Floorpress
5 x 60
3 x 100
1 x 120
1 x 130
3 x 125

Incline dumbell press
12 x 30
12 x 32
12 x 30

Chest supported row
10 x 75
2 x 10 x 85

Pull down
3 x 12 x 60

One arm pushdown rope
3 x 12 x 20

Seated curl
3 x 10 x 16

Crosstrainer
15 min

zo-30-10-11
Aclo

Deadlift
5 x 60
5 x 100
1 x 140
1 x 172
1 x 182
9 x 192 pr

Leg press
3 12 x 150

Hyper extension
3 x 12 x BW

One leg leg extension
3 x 12 x 30

Standing leg curl
3 x 12 x 30

Leg raise
3 x 12 x BW

Woodchops
3 x 12 x BW

Cardio: 15 min

di-01-11-11
Aclo

"rustweek"
Bench
5 x 60
5 x 87
5 x 95
5 x 101

Incline dumbell press
8 x 30
8 x 32
2 x 8 x 34

One arm chest supported row
12 x 30
12 x 35
2 x 12 x 40

Pull down
3 x 12 x 60

One arm pushdown
3 x 12 x 10

Hammer curl
8 x 20
8 x 22
8 x 24
8 x 26

Cardio (roeien) 10 min

wo-02-11-11
Aclo

Squat
5 x 60
5 x 100
5 x 111
5 x 119
5 x 128

Goodmorning
8 x 60
3 x 8 x 100

One leg extension paused
3 x 12 x 30

Leg curl
3 x 12 x 60

Hyper extension
3 x 8 x 10

Leg raise
3 x 12 x BW

Woodchops
3 x 12 x 30

Cardio (crosstrainer) 10 min

za-05-11-11
Aclo

2 board bench
5 x 60
5 x 100
2 x 5 x 120

Cambered bar bench
8 x 60
3 x 8 x 90

Low row
12 x 40
2 x 12 x 60

Pull down
12 x 50
2 x 12 x 60

Biceps curl
3 x 6 x 21

Pushdown
3 x 12 x 35

zo-06-11-11
Raalte

Deadlift
5 x 60
5 x 100
5 x 130
5 x 140
5 x 150

Boxsquat safetybar (rode bankje)
5 x 65
5 x 105
5 x 125
4 x 145
3 x 5 x 125

Glute ham raise
5 x 8 x BW

One leg leg extension paused
3 x 12 x 30

Leg raise
3 x 12 x BW

Woodchops
3 x 12 x 30

di-08-11-11
Aclo

Bench
5 x 60
5 x 90
5 x 103
5 x 110
5 x 117 spotter raakte de bar aan :')

Incline dumbell bench
10 x 30
3 x 10 x 32

Machine row 1 arm
8 x 30
8 x 35
8 x 40
2 x 8 x 45

Pull down
3 x 12 x 60

Pushdown one arm
3 x 12 x 10

Concentration curl
3 x 12 x 12

Cardio (roeien 10 min)

wo-09-11-11
Aclo

Squat
5 x 60
5 x 100
5 x 131
5 x 140
5 x 149

Romanian deadlift
12 x 100
2 x 12 x 120

One leg leg extension
3 x 12 x 30

Leg curl
3 x 12 x 60

Hyper extension
3 x 12 x BW

Decline sit up
3 x 12 x BW

Woodchops
3 x 12 x 35

vr-11-11-11
Aclo

Floorpress
5 x 60
5 x 90
5 x 110
5 x 115

Incline dumbell press
10 x 30
3 x 10 x 32

One arm row
8 x 30
8 x 35
8 x 40
2 x 8 x 45

Pull down
3 x 12 x 60

Concentration curl
3 x 12 x 12

Pushdown one arm
3 x 12 x 10

Cardio (crosstrainer) 10 min