Vincent Bergsma

di-06-03-12
Will's gym China

Bench
5 x 60
5 x 90
5 x 100
5 x 107.5
5 x 115

Dumbbell bench
2 x 12 x 55lb + super mini band
12 x 55lb

Machine row
3 x 10 x 74

Pull down
3 x 12 x 64

Concentration curl
3 x 12 x 35lb

Tate press
3 x 12 x 35lb

Side raises
3 x 12 x 25lb

wo-07-03-12
Wills gym China

Squat
5 x 60
5 x 100
5 x 130
5 x 140
5 x 150

Speed deadlift met light band
8 x 3 x 100

Frontsquat
5 x 8 x 60

Leg curl
3 x 12 x 54

Leg extension
3 x 12 x 54

Leg raise
3 x 12 x BW

za-10-03-12
Wills gym

Incline close grip bench
8 x 60
8 x 80
3 x 8 x 90

Deadlift
5 x 70
5 x 120
5 x 160
5 x 172.5
5 x 182.5
5 x 195

Dumbbell bench
12 x 60 lb
12 x 40
11 x 40
10 x 40

Leg extension
3 x 12 x 64

Leg curl
3 x 12 x 54

Chest supported row
10 x 60
10 x 70
2 x 10 x 80

Pull down
3 x 12 x 64

Tate press
3 x 12 x 35lb

Concentration curl
3 x 8 x 35lb

ma-12-03-12
Wills gym

Bench
5 x 60
3 x 90
3 x 100
3 x 110
3 x 115
6 x 120 "pr"

Dumbbell bench + supermini band
12 x 50
3 x 12 x 55

Military press
2 x 8 x 50
2 x 7 x 50
8 x 50

Chest supported row
8 x 64
8 x 71
8 x 77
8 x 84
8 x 91
8 x 98
8 x 105

Pull down
3 x 12 x 64

Tate press
3 x 12 x 35

Hammer curl
3 x 12 x 40

di-13-03-2012
Wills Gym

Squat
5 x 60
3 x 100
3 x 120
3 x 136
3 x 145
7 x 153

Deadlift + light band
3 x 70
8 x 3 x 120

Leg extension
3 x 12 x 64

Leg curl
3 x 12 x 50

Hyper extension
3 x 12 x BW

Leg raises
3 x 12 x BW

do-15-03-12
Wills Gym

Close grip bench
8 x 60
8 x 90
8 x 100
8 x 110
6 x 115

Deadlift
2 x 8 x 70
3 x 120
3 x 160
3 x 185
3 x 195
3 x 207.5

Arnold press
2 x 12 x 55lb
10 x 55lb

Good morning
12 x 70
3 x 12 x 100

Pull down
3 x 12 x 64

Back raises
3 x 12 x 10

Leg extension
3 x 12 x 64

Hyper extension
3 x 12 x BW

Leg raises
3 x 12 x BW

Hammer curl
3 x 8 x 45lb

Overhead triceps extension (dumbbell)
3 x 12 x 25lb

ma-19-03-12
Wills gym

Bench
8 x 60
3 x 95
1 x 115
1 x 122.5
4 x 127.5 (maar met spotter die met zijn handen aan de bar zat)

Dumbbell bench + supermini band
3 x 12 x 55lb

Military press
5 x 8 x 50

Chest supported row
3 x 12 x 90

Pull down
3 x 12 x 64

Dumbbell curl
3 x 8 x 45lb

di-20-03-12
Wills gym

Squat
2 x 8 x 60
3 x 100
3 x 130
1 x 150
1 x 157.5
2 x 166

Deadlift + supermini band
8 x 3 x 100

Leg extension paused
3 x 12 x 64

Lying leg curl
3 x 12 x 50

Hyper extension
3 x 12 x BW

Leg raise
3 x 12 x BW

di-28-03-12
Wills gym

--verlate training--

Close grip bench
12 x 60
12 x 90
7 x 105 issues met de bench

Deadlift
3 x 70
3 x 120
1 x 170
1 x 185
1 x 200
1 x 212.5
2 x 222.5

Pull down
8 x 64
8 x 71
8 x 78
8 x 85

Chest supported row
3 x 12 x 71

Leg extension
3 x 12 x 60

Leg curl
3 x 12 x 50

Leg raise
3 x 12 x BW

Hammer curl
3 x 8 x 50lb

Tate press
3 x 12 x 40lb

do-29-03-12
Wills gym

Bench
5 x 60
5 x 90
5 x 95
5 x 100
5 x 105

Militairy press paused
5 x 60
3 x 70
3 x 80
2 x 1 x 85

Pentley row
12 x 60
2 x 12 x 80

Pull down
3 x 12 x 71

Barbell curl
12 x 30
3 x 12 x 40

Triceps pushdown
3 x 12 x supermini

vr-30-03-12
Wills gym

Squat
5 x 60
5 x 100
5 x 112.5
5 x 122.5
5 x 130

Deadlift + 2 light bands
8 x 3 x 120

Leg extension paused
3 x 12 x 64

Leg curl
3 x 12 x 50

Hyper extension
3 x 12 x BW

Leg raise
3 x 12 x BW

ma-02-04-12
Wills gym

Bench
5 x 60
5 x 90
5 x 102.5
5 x 110
5 x 117.5 spotter zat met zijn handen aan de stang, twijfelachtig of ze anders gehaald waren

Militairy press paused
5 x 60
5 x 70
2 x 5 x 75

Dumbbell bench + supermini band
8 x 50lb
8 x 60lb
2 x 8 x 80lb

Chest supported row
8 x 71
8 x 77
8 x 84
8 x 91

Pull down
3 x 12 x 64

Biceps curl
3 x 12 x 45lb

Tate press
3 x 12 x 40lb

di-03-04-12
Wills gym

Squat
5 x 60
5 x 100
5 x 120
5 x 132.5
5 x 142.5
5 x 150

Deadlift
3 x 60
3 x 100
8 x 3 x 150

Leg extension
8 x 64
8 x 71
8 x 77
8 x 84

Leg curl
8 x 43
8 x 50
8 x 57

Hyper extension
3 x 12 x BW

Leg raises
3 x 12 x BW

ma-09-04-12
Wills gym

Deadlift
2x 5 x 70
5 x 120
5 x 150
5 x 177.5
5 x 190
5 x 202.5

Pin Squat
5 x 70
5 x 5 x 100

Hyper extension
3 x 12 x BW

Ab pull down
3 x 12 x 51

Leg extension
8 x 64
8 x 71
8 x 77
8 x 84
8 x 91

Leg curl
12 x 44
12 x 51
12 x 58

wo-11-04-12
Wills gym

Bench
8 x 60
2 x 3 x 90
3 x 110
3 x 117.5
3 x 125

Military press paused
8 x 50
2 x 8 x 60
6 x 60

Dumbbell bench touch and go + supermini band
8 x 60lb
3 x 8 x 80lb

Facepull
3 x 12 x 53

Pull down
3 x 12 x 64

Hammer curl
3 x 8 x 50lb

Overhead triceps extension
3 x 12 x 12kg

do-12-04-12
Will gym

Squat
5 x 60
3 x 100
3 x 130
3 x 142.5
5 x 150
3 x 160

Deadlift
3 x 100
12 x 2 x 140

Leg extension
12 x 64
2 x 12 x 77

Leg curl
3 x 12 x 50

Hyper extension
3 x 12 x BW

Leg raise
3 x 12 x BW

vr-13-04-12
Wills gym

Incline bench
8 x 60
8 x 80
8 x 90
4 x 100

Squat
12 x 2 x 100

Military press paused
8 x 50
3 x 8 x 60

Pull down
3 x 8 x 71

Face pull
3 x 12 x 51

Lying leg curl
12 x 43
12 x 50
2 x 12 x 57

Leg raises
3 x 12 x BW

Dumbbell curl
3 x 8 x 45lb

Overhead dumbbell extension
3 x 12 x 25lb

ma-16-04-12

Bench
5 x 60
3 x 90
3 x 110
1 x 117.5
1 x 125
3 x 130

Dumbbell bench
8 x 60lb
5 x 8 x 80lb

Pull down
3 x 12 x 71

Face pull
3 x 12 x 51

Concentration curl
3 x 10 x 35lb

Tate press
3 x 12 x 40lb

di-17-04-12
wills gym

Squat
5 x 60
3 x 100
3 x 130
1 x 150
1 x 160
3 x 167.5

Romanian deadlift
5 x 8 x 110

Leg raises
5 x 12 x BW

Ab hold
3 x 10 sec x 18

vr-20-04-12
Wills gym

Deadlift
5 x 70
3 x 120
3 x 160
1 x 185
1 x 202.5
1 x 215
1 x 225

Vincypress
8 x 60
8 x 80
2 x 8 x 90

Squat
8 x 60
3 x 8 x 100

Dumbbell press
8 x 60lb
3 x 8 x 80lb

ma-23-04-12
Wills gym

Bench
5 x 60
3 x 90
3 x 97.5
3 x 102.5

Military press
5 x 50
3 x 60
1 x 70
1 x 80
1 x 85
1 x 90

Dumbbell bench + light band
8 x 50lb
3 x 8 x 60lb

Pull down
8 x 64
8 x 71
8 x 77
8 x 84
8 x 91

Facepull
12 x 50
3 x 12 x 57

Skull crushers
3 x 12 x 20

Concentration curl
3 x 12 x 25lb

di-24-04-12
Wills gym

Squat
5 x 60
5 x 100
5 x 115
5 x 125
5 x 135

Lying leg raise
3 x 12 x BW

Ab hold
3 x 10 sec x 18

wo-25-04-12
Wills gym

Deadlift
5 x 70
5 x 120
5 x 155
5 x 167.5
5 x 177.5

Vincypress
8 x 70
2 x 8 x 90

Leg curl
3 x 12 x 50

Hyper extension
3 x 12 x BW

Sit up
3 x 12 x BW

wo-02-05-12
Wills gym

Bench
5 x 60
5 x 90
5 x 105
5 x 112.5
4 x 120

Dumbbell bench + light band
2 x 10 x 60lb
8 x 60lb

Pentley row
8 x 60
3 x 8 x 80

Pull down
8 x 64
8 x 71
8 x 77
8 x 84

Hammer curl
8 x 40lb
8 x 45lb
8 x 50lb

Front & side raise
2 x 12 x 20lb

do-03-05-12
Wills gym

Squat
5 x 60
5 x 100
5 x 130
5 x 135
5 x 145
5 x 152.5

Deadlift 2 light, 2 supermini bands
3 x 60
8 x 2 x 100

Leg extension
8 x 64
3 x 8 x 71

Leg curl
3 x 12 x 50

Lying leg raises
3 x 10 x BW

Ab holds
3 x 10 sec x 18