Vincent Bergsma

ma-07-05-12
Wills gym

Deadlift
5 x 70
2 x 5 x 120
5 x 150
5 x 180
8 x 192.5
8 x 205

Steep incline dumbbell press
8 x 50lb
3 x 8 x 60lb

Leg extension
3 x 12 x 64

Leg curl
3 x 12 x 50

Lying leg raises
2 x 12 x BW

di-08-05-12
Wills gym

Bench
5 x 60
2 x 5 x 90
3 x 112.5
3 x 120
1 x 125

Dumbbell bench
3 x 12 x 60lb + light band

Wendler row
8 x 60
8 x 100
2 x 8x 90

Face pull
3 x 12 x 57

Overhead dumbbell extension
3 x 12 x 25lb

Biceps-/hammer curl superset
3 x 5 x 45lb

do-10-05-12
Wills gym

Squat
5 x 60
5 x 100
5 x 130
3 x 145
3 x 152.5
3 x 162.5

Romanian deadlift
3 x 12 x 100

Lying leg raises
3 x 12 x BW

ma-14-05-12
Wills gym

Deadlift
5 x 70
5 x 120
5 x 150
3 x 180
3 x 192.5
3 x 205

Side comment: Hard trainen in een ander (sub tropisch) land valt zeker meer tegen dan verwacht, daarnaast speelt weinig slaap en wat sociaal technische problemen ook parten bij de slechte training.

di-15-05-12
Wills gym

Bench
5 x 60
5 x 90
3 x 110
1 x 120
1 x 125
0 x 132.5
11 x 100

Dumbbell bench (light + supermini band)
3 x 8 x 60lb.

Chest supported row
8 x 71
8 x 78
8 x 84
8 x 91
8 x 98

Pull down
3 x 12 x 64

Tate press
3 x 12 x 35 lb.

Hammer curl
3 x 8 x 45lb.

wo-17-05-12
Wills gym

Squat
5 x 60
5 x 100
3 x 130
1 x 152.5
1 x 162.5
1 x 170

Romanian deadlift
3 x 12 x 100

Leg extension
3 x 12 x 64

Lying leg curl
3 x 12 x 50

Lying leg raises
12 x BW
10 x BW
8 x BW

do-17-05-12
Wills gym

Deadlift
5 x 70
5 x 120
3 x 150
1 x 180
1 x 205
1 x 215
1 x 227.5

Military press paused
3 x 8 x 50

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

Hyper extensions
3 x 12 x BW

Leg raises
3 x 12 x BW

Biceps curl
3 x 8 x 40lb

Overhead triceps extension
3 x 12 x 25

ma-21-05-12
Wills gym
Rustweek

Bench
5 x 60
5 x 90
5 x 97.5
5 x 105

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

Pull down
3 x 12 x 71

Lying leg curl
3 x 12 x 50

Hammer curl
3 x 8 x 35lb

Overhead triceps extension
3 x 12 x 30lb

Ab pull down
3 x 12 x 70

di-29-05-12
Wills gym

Bench
5 x 60
5 x 90
5 x 97.5
5 x 105
5 x 110

Hammer grip dumbbell bench + light en mini band
3 x 8 x 50lb

Machine row
8 x 71
8 x 77
8 x 84
8 x 91
8 x 98

Pull down
3 x 12 x 71

Biceps curl
3 x 12 x 45lb

Overhead triceps extension
3 x 12 x 30lb

wo-30-05-12
Wills gym

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

Leg curl
3 x 12 x 50

Leg extension
3 x 10 x 71

Hyper extension
3 x 12 x BW

Leg raise
3 x 12 x BW

vr-01-06-12
Wills gym

Military press paused
5 x 50
5 x 60
3 x 5 x 70

Wide grip bench
8 x 60
3 x 8 x 90

One arm machine row
12 x 50
3 x 12 x 57

Pull down
3 x 12 x 71

Concentration curl
3 x 12 x 35lb

Skull crushers
3 x 12 x 30

za-02-06-12
Wills gym

Deadlift
5 x 70
5 x 110
5 x 150
5 x 172.5
5 x 185
5 x 195

leg extension
8 x 64
2 x 8 x 71

Leg curl
3 x 12 x 50

Decline sit up
3 x 12 x BW

Ma-04-06-12
Wills gym

Bench
5 x 60
5 x 90
5 x 97.5
5 x 105
5 x 110
5 x 117.5

Hammer grip dumbbell bench
3 x 12 x 60lb

Chins
3 x 5 x BW

Pull down
3 x 10 x 71

Biceps curl
3 x 8 x 40lb

Overhead dumbbell extension
3 x 12 x 30lb

ma-04-06-12
Wills gym

Bench
5 x 60
3 x 90
3 x 105
3 x 110
3 x 117.5

Hammer grip dumbbell bench + light band
3 x 10 x 60lb

One arm chest supported row
8 x 77
8 x 84
8 x 91
8 x 98
8 x 105

Pull down
3 x 12 x 71

Concentration curl
3 x 12 x 30

Overhead triceps extension
3 x 12 x 30

di-05-06-12
Wills gym

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

Romanian deadlift
3 x 12 x 120

Leg extension
12 x 64
12 x 71
2 x 12 x 78

Leg curl
3 x 12 x 50

Sit up
3 x 12 x BW

do-07-06-12
Wills gym

Military press paused
5 x 50
5 x 60
3 x 5 x 70

Wide grip bench
12 x 60
3 x 12 x 90

One arm chest supported row
10 x 71
3 x 10 x 78

Face pull
3 x 12 x 50

Hammer curl
3 x 8 x 45lb

Triceps pushdown
12 x 30

vr-08-06-12
Wills gym

Deadlift
5 x 70
5 x 120
3 x 150
3 x 175
3 x 185
3 x 195
3 x 207.5

Giant superset no rest inbetween

Leg extensions
3 x 12 x 64

Leg curl
3 x 12 x 50

Hyper extension
3 x 12 x 5

Ab pull down
12 x 50
2 x 12 x 70

3 weken op rondreis, wat geimproviseerde trainingen met bands

Sinds kort train ik in een andere gym, door problemen bij Wills (klootzakken), niet echt top, maar het werkt. Wel een systematisch tekort aan spotters, maarja it is how it is. Snel focussen op de road to recovery.

wo-04-07-12
Gymnasium

Bench
2 x 8 x 60
8 x 80
8 x 100
3 x 5 x 110

Dumbbell press
3 x 12 x 60lb

Pull down
3 x 12 x 3

Chest supported row
3 x 8 x 3

Hammer curl
3 x 8 x 40lb

Overhead triceps extension
3 x 12 x 25lb

Shoulder superset
2 x 10 x 10

do-05-07-12
Gymnasium

Squat
2x 5 x 60
5 x 100
5 x 120
3 x 5 x 130

Hyper extension
3 x 12 x BW

Leg extension
3 x 12 x 60

Abs
3 x 12 x BW

za-07-07-12
Gymnasium

Bench close grip
8 x 60
3 x 8 x 80

Deadlift
5 x 60
5 x 100
5 x 140
3 x 5 x 160

Dumbbell press
8 x 50lb
8 x 60lb
8 x 70lb
8 x 80lb

Leg extension
3 x 12 x 60

Pull down
3 x 8 x 3

Chest supported row
12 x 1
12 x 2
12 x 3
12 x 4

Hyper extension
3 x 12 x BW

Sit up
3 x 12 x BW

Hammer curl
3 x 10 x 45lb

Overhead triceps rope extension
3 x 12 x 35

di-10-07-12
Gymnasium

Bench
5 x 60
5 x 80
3 x 100
2 x 110
2 x 115
2 x 120

Dumbbell bench
8 x 60lb
8 x 70lb
8 x 80lb
8 x 90lb

Chest supported row
8 x 2
8 x 3
2 x 8 x 4

Pull down
3 x 12 x 3

Hammer curl
3 x 8 x 45lb

Overhead triceps rope extension
3 x 12 x 1

vr-13-07-12
Gymnasium

Squat
5 x 60
5 x 100
3 x 120
3 x 3 x 140

Boxsquat high bar
8 x 60
3 x 8 x 80

Hyper extension
3 x 12 x BW

Leg extension
3 x 12 x 40

Decline sit up
3 x 12 x BW