Vincent Bergsma

Za-07-01-12
Raalte

Bench (kettingen)
5 x 60
3 x 90
3 x 100
3 x 110
1 x 115

Swiss bar bench
12 x 55
12 x 75
3 x 12 x 85

Pull down
8 x 60
8 x 80
8 x 90
2 x 8 x 100
Face pull & back raise
3 x 12 x 35 & 8 x 8 + 2 x 8 x 6

Preacher curl
3 x 12 x 30

Overhead triceps extension
12 x 35
2 x 12 x 30

Zo-08-01-12
Raalte

Deadlift reverse bands
3 x 60
3 x 100
3 x 140
3 x 160
3 x 180
3 x 200
3 x 220
1 x 240 (not sure kan ook 3 x 240 en 1 x 260 zijn)

Goodmorning safety bar
8 x 65
3 x 8 x 85

Glute ham raise
3 x 12 x BW

Decline sit up
3 x 12 x BW

Ab hold
3 x 10 sec x 15

Rustweek

ma-16-01-12
Aclo

Bench (bands)
8 x 3 x 60

Close grip paused bench
5 x 60
3 x 90
3 x 105
3 x 115
3 x 120
1 x 125
1 x 130
1 x 135

Pull down
8 x 60
2 x 8 x 70

High row
3 x 12 x 30

Biceps curl
8 x 20
8 x 22
8 x 20

Overhead extensions cable
3 x 12 x 35

ma-16-01-12
Aclo

Bench (bands)
8 x 3 x 60

Close grip paused bench
5 x 60
3 x 90
3 x 105
3 x 115
3 x 120
1 x 125 pr
1 x 130 pr
1 x 135 pr

Pull down
8 x 60
2 x 8 x 70

High row
3 x 12 x 30

Biceps curl
8 x 20
8 x 22
8 x 20

Overhead extensions cable
3 x 12 x 35

di-17-01-12
Aclo

Squat (bands)
5 x 60
12 x 2 x 100

Goodmorning
8 x 60
8 x 80
8 x 100
2 x 8 x 120

Leg extension
3 x 12 x 60

Hyper extension
3 x 12 x BW

Sit up
3 x 12 x BW

Ab hold
3 x 10sec x 15

wo-18-01-12
Aclo

Bench (bands)
3 x 60
3 x 90
3 x 100
1 x 110 (not sure, kan ook 115 zijn)

Dummbell bench
5 x 8 x 34 + band

Row wide bar
10 x 60
10 x 70
2 x 10 x 85

Pull down v handle
3 x 12 x 60

One arm push down
3 x 12 x 15

Concentration curl
3 x 12 x 12

do-19-01-12
Kelderwerk

Deadlift light band
3 x 60
3 x 100
3 x 140
3 x 170
3 x 180
3 x 190
1 x 200
1 x 210

leg press
8 x 130
8 x 140
3 x 8 x 150

Lying leg curl
3 x 8 x 35

Leg extension
3 x 12 x 30

Leg raises
3 x 12 x BW

Vakantie

di-31-02-12
Aclo

Close grip bench paused (mini bands)
8 x 60
5 x 80
5 x 85
5 x 90
3 x 90
7 x 80

Wide grip bench
8 x 60
8 x 80
8 x 90
8 x 95
7 x 100

MTS row
8 x 30
8 x 40
8 x 50
2 x 8 x 60

Chest supported row
3 x 12 x 60

Overhead triceps extensions
3 x 12 x 30

Biceps curl
3 x 8 x 16

Verkeerde inschatting qua gewicht met close grip tegen bands, vlakt sneller af dan verwacht

wo-01-02-12
Kelderwerk

Sumo deadlift
3 x 60
3 x 100
3 x 140
3 x 170
3 x 190
3 x 200
3 x 210
1 x 220
1 x 230 PR

Front squat
3 x 8 x 60

Leg extension
3 x 12 x 30

Lying leg curl
3 x 12 x 30

Lying leg raises
3 x 12 x BW

za-04-02-12
Kelderwerk

Close grip paused bench
5 x 60
3 x 80
3 x 90
3 x 100
3 x 110
3 x 115
3 x 120
2 x 125

Shoulder press
10 x 20
10 x 24
10 x 26
8 x 26

Chest supported row
10 x 20
10 x 30
2 x 10 x 35

Pull down
3 x 12 x 60

Rope pushdown
3 x 12 x 20

Cable curl
3 x 12 x 30

ma-06-02-12
Kelderwerk

Boxsquat
5 x 60
5 x 100
5 x 120
5 x 130
5 x 140
5 x 150
5 x 155

Deadlift
8 x 3 x 100

Lying leg curl
3 x 12 x 35

Leg extension
3 x 12 x 25

Hyper extension
3 x 12 x BW

Leg raises
3 x 12 x BW

di-07-02-12
Kelderwerk

Incline paused bench
8 x 60
8 x 80
8 x 90
7 x 100

Militairy press paused
5 x 50
5 x 60
2 x 5 x 70
11 x 50

V handle seated row
10 x 50
10 x 70
2 x 10 x 80

Pull down
3 x 12 x 60

Rope pushdown
3 x 12 x 20

Dumbbell curl
3 x 10 x 20

Side raises
2 x 12 x 10

do-09-02-12
Kelderwerk

Deadlift
5 x 60
5 x 100
3 x 140
1 x 170
1 x 190
1 x 205
1 x 220
2 x 230

Goodmorning
3 x 12 x 60

Leg curl
3 x 12 x 35

Leg extension
3 x 12 x 25

Leg raise
3 x 12 x BW

za-12-02-12
Raalte

1 board bench
5 x 60
3 x 90
3 x 110
3 x 120
3 x 125
2 x 130
1 x 135
1 x 140

Swiss bar bench met chains
5 x 8 x 50

Militairy press
3 x 8 x 50

Seated facepull
10 x 35
3 x 10 x 45

Pull down
3 x 12 x 60

Triceps pushdown (rope)
3 x 12 x 35

Dummbell curl
3 x 8 x 22

zo-13-02-12
Raalte

Boxsquat safetybar
5 x 65
5 x 105
5 x 125
5 x 130
5 x 135
5 x 140
4 x 145

Deadlift
5 x 5 x 100

Lying leg press
8 x 40
8 x 80
8 x 120
8 x 140
3 x 8 x 160

Glute ham raise
5 x 8 x BW

Leg extension
3 x 12 x 60

Ab pull down
3 x 12 x 45

wo-15-02-12
Kelderwerk

Close grip paused bench
5 x 60
5 x 90
5 x 100
5 x 110
6 x 115 PR

Incline bench paused
8 x 60
8 x 80
8 x 90
7 x 90

Boxsquat
5 x 60
5 x 100
5 x 120
3 x 130
3 x 140
3 x 150
3 x 160

Squat
5 x 60
5 x 5 x 100

V handle row
8 x 50
8 x 60
8 x 70
8 x 80
2 x 8 x 90

Leg extensions
5 x 12 x 60

Pull down
3 x 12 x 60

Lying leg curl
3 x 12 x 35

Rope pushdown
3 x 12 x 25

Cable curl
3 x 12 x 35

za-18-02-12
Raalte

2 board bench
2 x 5 x 60
3 x 90
3 x 110
3 x 120
3 x 130
1 x 140
1 x 145
1 x 150

Militairy press (recovery)
5 x 8 x 40

Dumbbell bench
8 x 30
3 x 8 x 40

Face pull
5 x 8 x 45

Pull down
3 x 12 x 70

Rope pushdown
3 x 12 x 35

Concentration curl
3 x 10 x 15

Side raises
3 x 12 x 10

zo-19-02-12
Raalte

Deadlift
2 x 5 x 60
3 x 100
3 x 140
5 x 3 x 180

Goodmorning
5 x 8 x 60

Leg press
8 x 40
5 x 8 x 80

Glute ham raise
5 x 8 x BW

Leg extension
3 x 12 x 60

Ab pull down
3 x 12 x 55

wo-22-02-12
Kelderwerk

Bench
3 x 5 x 60
5 x 80
5 x 100
5 x 107.5
6 x 115

Floorpress
8 x 60
8 x 90
2 x 8 x 100
7 x 100

Militairy press (recovery)
3 x 8 x 40

V-handle row
8 x 70
3 x 8 x 80

Pull down
3 x 12 x 60

Concentration curl
3 x 12 x 12

Tate press
3 x 12 x 12

do-23-02-12
Kelderwerk

Squat
5 x 60
5 x 100
5 x 127.5
5 x 135
13 x 145 PR

Goodmorning
8 x 60
8 x 100
3 x 8 x 120

Leg extension
3 x 12 x 25

Leg curl
3 x 12 x 35

Leg raise
3 x 12 x BW

24-02-12
Kelderwerk

Close grip paused bench
2 x 5 x 60
5 x 90
5 x 95
5 x 100
5 x 105

Dumbbell bench
8 x 32
3 x 8 x 40

Seated facepull
3 x 10 x 45

Pull down
3 x 12 x 60

Tate press
3 x 12 x 14

Hammer curl
3 x 12 x 21

Side raises
3 x 12 x 10

ma-27-02-12
Kelderwerk

Bench
3 x 5 x 60
3 x 90
3 x 102.5
3 x 115
3 x 122.5

Military press
3 x 8 x 40

Incline close grip bench
8 x 60
3 x 8 x 80

Facepull
3 x 12 x 35

Pull down
3 x 12 x 60

Tate press
3 x 12 x 16

Dumbbell curl
3 x 8 x 21

Side raises
3 x 12 x 10

wo-29-03-12
Kelderwerk

Squat
5 x 60
3 x 100
3 x 136
3 x 145
3 x 153

Deadlift
5 x 60
3 x 100
3 x 140
3 x 170
3 x 187.5
3 x 200
3 x 212.5

Leg extension
3 x 12 x 25

Leg curl
3 x 12 x 35

Hyper extension
3 x 12 x BW

Lying leg raises
3 x 12 x BW

Nu gym zoeken in China