Vincent Bergsma

Zo-15-07-12
Gymnasium

Close grip bench paused
8 x 60
8 x 80
8 x 100
8 x 90

Deadlift
5 x 60
5 x 100
3 x 140
3 x 170
3 x 190

Dumbbell bench + light band
2 x 12 x 60lb
10 x 60lb

Boxsquat
8 x 60
3 x 8 x 80

Romanian deadlift
3 x 12 x 100

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

Pull down
3 x 12 x 3

Leg extension
3 x 8 x 40

Hyper extension
3 x 12 x BW

Decline sit up
3 x 12 x BW

Het blijft zwaar om goed te trainen hier in China, maar ondanks de hitte, veel uitgaan, stedentrips en hikes komt er toch weer enige vorm (als in gewichten) terug. Vanaf nu zal ik mijn log ook weer normaal bijhouden.

di-17-07-12
Gymnasium

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

Dumbbell bench + light band
3 x 8 x 60lb

Pentley row
8 x 60
3 x 8 x 80

Pull down
3 x 12 x 3

Concentration curl
3 x 8 x 25lb

Dips
3 x 8 x BW

Alleen in de gym, geen spotter :')

do-19-07-12
Gymnasium

Squat
5 x 60
5 x 100
3 x 130
1 x 140
1 x 150
1 x 155

Romanian deadlift
3 x 12 x 100

Boxsquat wide stance high bar
8 x 60
3 x 8 x 80

Leg extensions
12 x 30
12 x 40
12 x 50

Hyper extension
3 x 12 x 5

Decline sit up
3 x 12 x BW

3 dagen ziek

ma-23-07-12
Gymnasium

Bench
5 x 60
5 x 90
5 x 100
5 x 105
5 x 110

Dumbbell bench light band
5 x 8 x 60lb

Shoulder press
3 x 12 x 45lb

Bent over row
8 x 60
3 x 8 x 80

Pull down
12 x 3
2 x 12 x 4

Hammer curl
3 x 8 x 45

Overhead cable extension
3 x 12 x 1

wo-25-07-12
Gymnasium

Deadlift
5 x 60
5 x 100
3 x 140
1 x 170
1 x 190
1 x 200
1 x 210

Boxsquat high bar close stance
8 x 60
5 x 8 x 80

Leg extension
12 x 30
12 x 40
12 x 50

Hyper extension
12 x BW
12 x 5
12 x 10

Decline sit up
3 x 12 x BW

ma-30-07-12
Gymnasium

Bench
5 x 60
5 x 90
5 x 100
7 x 110
2 x 5 x 110

Floorpress
8 x 60
8 x 80
3 x 8 x 90

Bent over row
8 x 60
8 x 80
2 x 8 x 90

Pull down
12 x 3
3 x 12 x 4

Hammer curl
3 x 8 x 45lb

Overhead triceps extensions
3 x 12 x 1

wo-01-08-12
Gymnasium

Squat
2 x 5 x 60
5 x 100
3 x 130
1 x 140
1 x 150
1 x 160

Deadlift + light en supermini
12 x 2 x 100

Bench
2 x 5 x 60
5 x 90
3 x 100
1 x 110
1 x 120
1 x 125

Dumbbell bench
2 x 8 x 50lb + light en supermini band
8 x 50lb + light band

Giant superset

Bent over row
8 x 60
2 x 8 x 80

Pull down
12 x 3
2 x 12 x 4

Leg extension
12 x 40
2 x 12 x 50

Hyper extension
3 x 12 x 5

Giant superset

Hammer curl
3 x 8 x 45lb

Overhead triceps extension
3 x 12 x 1

Decline sit up
3 x 12 x BW

zo-05-08-12
Raalte

Deadlift
5 x 60
5 x 100
3 x 140
1 x 170
5 x 1 x 190

Back attack
3 x 12 x 5

Reverse hyper
3 x 12 x 40

Ab pull down
3 x 12 x 35

za-11-08-12
Raalte

Floorpress
5 x 60
5 x 90
3 x 3 x 100
1 x 110
1 x 115

Bench
5 x 60
3 x 90
90 x 3 0/1/2/3 board
100 x 3 x 0/1/2/3 board (laatste rep gemist)
90 x 3 0/1/2/3 board

Wendler row
8 x 60
3 x 8 x 80

Pull down hammer grip
3 x 12 x 70

Biceps curl
3 x 8 x 20

Overhead triceps extension
3 x 12 x 25

Side raises
3 x 12 x 10

zo-12-08-12
Raalte

Safetybar squat
5 x 65
5 x 105
5 x 115
3 x 125
3 x 135
3 x 145

Deadlift
3 x 60
2 x 100
8 x 2 x 120

Back attack
4 x 12 x 5
11 x 15

Glute ham raise
3 x 12 x BW

Ab pull down
12 x 35
12 x 45
12 x 55
2 x 12 x 65

di-13-08-12
Nunspeet

Bench
5 x 60
5 x 90
5 x 100
5 x 110
5 x 115

Hammer dumbbell bench + light band
3 x 12 x 32

V handle pull down
8 x 60
8 x 70
2 x 8 x 80

Pull down
12 x 60
2 x 12 x 70

Hammer curl
5 x 18
5 x 20
5 x 22
5 x 24

Overhead triceps extension
3 x 12 x 25

Side raises
3 x 10 x 12

ma-20-08-12
Nunspeet

Squat
5 x 50
5 x 100
3 x 130
1 x 150
1 x 160

Leg curl
8 x 47
8 x 54
8 x 61

Leg extension
8 x 64
8 x 71
8 x 78

Glute extension
8 x 17
8 x 25
8 x 32

Ab pull down
3 x 12 x 45

wo-22-08-12
Nunspeet

Deadlift
5 x 60
5 x 100
5 x 140
3 x 170
3 x 190
3 x 200

Leg press
8 x 136
8 x 157
8 x 171
8 x 185
8 x 192

Leg curl
8 x 43
8 x 50
8 x 57
8 x 64

Glute extension
8 x 25
8 x 32
8 x 37
8 x 44

Ab pull down
3 x 12 x 40

za-25-08-12
Nunspeet

Boxsquat
8 x 60
8 x 80
3 x 8 x 100

Close grip bench
5 x 60
5 x 80
3 x 100
3 x 110
3 x 115

Romanian deadlift
12 x 60
12 x 100
3 x 12 x 130

Dumbbell bench
3 x 12 x 32

V Handle pull down
8 x 60
3 x 12 x 70

Pull down
3 x 12 x 60

Leg extension
3 x 12 x 64

Leg curl
3 x 12 x 50

Ab pull down
3 x 12 x 40

Hammer curl
3 x 12 x 20

Rope extension
3 x 12 x 25

di-28-08-12
Nunspeet

Close grip bench
5 x 60
5 x 80
3 x 100
1 x 110
1 x 120
1 x 125

Dumbbell bench
12 x 32
5 x 32 - leeg

V handle pull down
8 x 70
8 x 80
2 x 8 x 90

Pull down
3 x 12 x 60

Hammer curl
5 x 20
5 x 22
5 x 24
5 x 26

Overhead triceps rope extension
3 x 12 x 25

Side raises
3 x 12 x 12

wo-29-08-12
Nunspeet

Boxsquat (onder parallel)
5 x 60
5 x 100
3 x 5 x 120

Leg press
12 x 320lb
3 x 12 x 360lb

Leg extension
12 x 64
12 x 71
12 x 78

Leg curl
12 x 50
12 x 57
12 x 64

Ab pull down
3 x 12 x 40

vr-31-08-12
Nunspeet

Close grip bench
5 x 60
5 x 90
5 x 100
5 x 105
5 x 110
4 x 115

Dumbbell bench T&G
8 x 30
8 x 36
2 x 8 x 40

Face pull
8 x 25
8 x 30
2 x 8 x 35

Pull down
12 x 60
3 x 12 x 70

Biceps curl
2 x 5 x 20
5 x 22

Triceps rope extensions
3 x 12 x 25

Side raises
3 x 12 x 12

za-01-09-12
Raalte

Boxsquat safetybar
5 x 65
5 x 105
3 x 135
1 x 145
1 x 150
1 x 155
1 x 160

Deadlift
2 x 60
2 x 100
8 x 2 x 120

Back attack
12 x 15
3 x 12 x 25

Glute ham raise
3 x 12 x BW

Leg extension
3 x 12 x 40 + supermini band

Ab pull down
12 x 45
3 x 12 x 55

di-04-09-12
Nunspeet

Bench
8 x 60
5 x 90
3 x 105
3 x 110
3 x 115
3 x 120

Dumbbell bench hammer grip
8 x 34
6 x 34
8 x 30
8 x 28
6 x 28

Chest supported machine row
8 x 60
8 x 70
2 x 8 x 80

Pull down
12 x 60
2 x 12 x 70

Biceps curl
3 x 8 x 20

Overhead triceps rope extension
3 x 12 x 25

Side raises
8 x 12
2 x 8 x 14

wo-05-09-12
Nunspeet

Squat
5 x 60
5 x 100
3 x 130
3 x 140
3 x 145
3 x 150

Horizontal hyper extension
3 x 12 x BW

Leg extension
12 x 64
3 x 12 x 71

Leg curl
3 x 12 x 50

Ab pull down
3 x 12 x 40

vr-07-09-12
Nunspeet

Bench
5 x 60
5 x 80
5 x 95
5 x 105
5 x 115
5 x 117.5 goede pause wel laatste rep kont even van de bank

Arnold press
3 x 12 x 24

Pull down
8 x 60
2 x 8 x 70

Chest supported machine row
3 x 12 x 60

Concentration curl
3 x 10 x 12

Overhead triceps rope extension
12 x 20
2 x 12 x 30

Side raises
5 x 14
2 x 5 x 16

za-08-09-12
Sven

Deadlift
5 x 60
3 x 100
3 x 140
1 x 170
1 x 185
5 x 1 x 200

Leg press
8 x 80
3 x 8 x 120

Hyper extension
3 x 12 x BW

Leg extension
3 x 12 x 20

Glute ham raise
3 x 12 x BW

Ab pull down
12 x 41
12 x 47
12 x 53

wo-12-09-12
Nunspeet
Recovery training

Close grip bench
8 x 60
5 x 80
5 x 5 x 100

Hammer grip dumbbell bench
5 x 12 x 26

Pull down
8 x 60
3 x 8 x 70

Chest supported machine row
3 x 12 x 50

Dumbbell curl
3 x 8 x 20

Overhead triceps rope extension
12 x 20
3 x 12 x 25

Side raises
3 x 12 x 9