Vincent Bergsma

do-13-09-12
Nunspeet
Recovery training

Boxsquat
5 x 50
5 x 90
5 x 5 x 120

Romanian deadlift
3 x 12 x 120

Hyper extension
3 x 12 x BW

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

Leg curl
3 x 12 x 50

Leg raises
3 x 8 x BW

vr-14-09-12
Nunspeet
Recovery training

Wide grip bench touch & go
8 x 60
8 x 80
3 x 8 x 100

Dumbbell bench
8 x 32
3 x 8 x 34

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

Chest supported machine row
10 x 50
10 x 60
2 x 10 x 70

Barbell curl
8 x 30
8 x 35
8 x 40

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

Side raises
3 x 12 x 10

za-15-09-12
Sven

Boxsquat cambered bar
8 x 60
2 x 5 x 100
5 x 8 x 100

Romanian deadlift
5 x 8 x 120

Hyper extension
3 x 12 x BW

Leg extension
3 x 12 x supermini band

Glute ham raise
3 x 12 x BW

Ab pull down
3 x 12 x 40

ma-17-09-12
Nunspeet

Close grip bench
5 x 60
5 x 90
3 x 105
3 x 115
3 x 120
3 x 122,5 PR

Dumbbell bench hammer grip
5 x 12 x 28

Pull down v handle
5 x 60
5 x 70
5 x 80
2 x 5 x 90

Chest supported machine row
8 x 50
8 x 60
2 x 8 x 70

Hammer curl
5 x 20
5 x 22
5 x 24
5 x 26
5 x 28

Triceps pushdown
3 x 12 x 30

di-18-09-12
Nunspeet

Boxsquat (onder parallel)
5 x 50
5 x 100
3 x 130
3 x 140
3 x 145
3 x 150

Leg press
12 x 320lb
12 x 360lb
12 x 400lb
2 x 12 x 420lb

Leg extension
3 x 12 x 64

Leg curl
3 x 12 x 53

Hyper extension
3 x 12 x BW

Lying leg raises
3 x 12 x BW

do-20-09-12
Nunspeet

Close grip bench
5 x 60
3 x 90
3 x 105
3 x 115
2 x 120
2 x 125 “PR”
2 x 127,5 PR

Dumbbell bench
8 x 30
8 x 34
2 x8 x 38

Pull down V handle
5 x 60
5 x 70
2 x 5 x 80

Chest supported machine row
8 x 50
8 x 60
2 x 8 x 70

Biceps curl
3 x 8 x 20

Triceps pushdown
12 x 25
2 x 12 x 30

vr-21-09-12
Nunspeet

Boxsquat (onder parallel)
8 x 50
8 x 90
3 x 8 x 120

Romanian deadlift
3 x 8 x 120

Leg extension
3 x 12 x 64

Leg curl
3 x 12 x 43

Hyper extension
3 x 12 x BW

Leg raises
3 x 12 x BW

do-04-10-12
Champions gym

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

Incline dumbbell press
8 x 28
8 x 30
4 x 30

Pull down
8 x 60
8 x 70
2 x 8 x 80

Chest supported machine row
3 x 12 x 60

Hammer curl
8 x 20
8 x 22
8 x 24

Overhead triceps extension
3 x 12 x 35

vr-05-10-12
Champions gym

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

Hack squat
3 x 12 x 40

Leg curl
3 x 12 x 45

Leg extension
3 x 12 x 40

Hyper extension
3 x 12 x BW

Ab pull down
3 x 12 x 45

Jims gym

Close grip bench
3 x 5 x 60
5 x 90
3 x 105
3 x 110
3 x 115
2 x 120

Deadlift
5 x 60
5 x 100
3 x 140
1 x 170
3 x 1 x 180 straps nodig

Incline dumbbell bench
10 x 24
10 x 28
2 x 10 x 30
9 x 30

Hack squat
12 x 50
3 x 12 x 70

Chins
8 x BW
6 x BW
4 x BW

Chest supported row
2 x 12 x 35

Leg extension
3 x 12 x 60

Leg curl
3 x 12 x 40

Hammer curl
8 x 20
8 x 22
8 x 24

Overhead triceps extension
3 x 12 x 45

Ab pull down
3 x 12 x 60

5/3/1 Another way around

Bench 130

di-09-10-12
Jims gym

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

Hammer grip dumbbell bench
8 x 24
5 x 8 x 28

Chins
8 x BW
2 x 6 x BW

Rear delt machine
12 x 51
2 x 12 x 45

Dumbbell curl
8 x 18
8 x 20
8 x 22

Overhead triceps extension
3 x 12 x 45

Squat 160

wo-10-10-12
Jims gym

Squat
5 x 60
5 x 100
5 x 122.5
5 x 132.5
5 x 140

Hacksquat
12 x 50
3 x 12 x 70

Leg extension
12 x 61
12 x 68
12 x 73

Leg curl
12 x 41
12 x 47
12 x 53

Ab pull down
12 x 50
2 x 12 x 70

Eindelijk een abonnement afgesloten, bij Jim's gym.

di-16-10-12
Jims

Bench
2 x 8 x 60
3 x 90
3 x 102.5
3 x 110
5 x 117.5

Hammer grip dumbbell bench
8 x 26
8 x 28
8 x 30
8 x 32
8 x 34

Chins
2 x 8 x BW
6 x BW

V handle row
3 x 12 x 63

Dumbbell curl
5 x 20
5 x 22
5 x 24

Overhead triceps extensions
3 x 12 x 45

Side raises
3 x 12 x 10

wo-17-10-12
Jims

Squat
2 x 8 x 60
5 x 100
3 x 127.5
3 x 135
3 x 145

Boxsquat
8 x 60
3 x 8 x 100

Hyper extension
12 x BW
3 x 12 x 10

Leg curl
3 x 12 x 45

Leg extension
12 x 60
12 x 66
12 x 73

Leg raises
3 x 12 x BW

do-18-10-12
Jims

Bench + mini's
8 x 60
8 x 60 + band
3 x 80
3 x 90
3 x 100
2 x 105

Incline dumbbell bench paused
8 x 28
8 x 30
8 x 32
8 x 34

Chins
4 x 8 x BW

Face pull
3 x 12 x 40

hammer curl
5 x 22
5 x 24
5 x 26

Tijd voor een nieuwe routine

vr-19-10-12
Jim's

Deadlift + bands
5 x 60
5 x 100
3 x 140
3 x 140 + 1 light
3 x 140 + 2 lights
3 x 160 + =
3 x 180 + =

Leg press
12 x 100
12 x 120
2 x 12 x 140

Hyper extension
3 x 12 x 10

Leg extension
12 x 66
12 x 73
12 x 80

Leg curl
8 x 43
8 x 50
8 x 57

Leg raise
3 x 12 x BW

di-23-10-12
Jim's

Close grip bench + mini band
8 x 60
8 x 60 + mini band
3 x 80
3 x 90
3 x 100
1 x 105
1 x 110

Incline dumbbell bench
8 x 28
8 x 30
8 x 32
8 x 34
3 x 8 x 36

Chins
8 x BW
8 x 5
3 x 8 x 10

Giant superset

Dips
12 x BW
8 x BW
4 x BW

Hammer curl
5 x 22
5 x 24
5 x 26

Face pull
3 x 12 x 70

wo-24-10-12
Jim's

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

Deadlift
5 x 100
5 x 5 x 140

Leg raise
4 x 12 x BW

Leg extension
12 x 73
12 x 80
12 x 86

Leg curl
5 x 45
5 x 52
5 x 59

Floor hyper extension
3 x 8 x BW

Een paar kleine aanpassingen die je niet terug leest, dus ik er maar bij post. Leg raises doe ik nu in een andere machine, wat feitelijk niet veel zou moeten verschillen, maar wel heel anders voelt, mede omdat je "meer actief hangt" en geen support hebt in je rug. Daarnaast hyper extensions gedaan liggend op mijn buik met mijn voeten in een klimrek geklemd. Ondanks de geringe beweging is het behoorlijk intens, ik denk dat ik hem er een poosje in houd en eventueel uitbreid met glute ham raises op soortgelijke wijze (tip van Bryan).

do-25-10-12
Jim's

Close grip bench
2 x 8 x 60
3 x 90
3 x 105
1 x 115
1 x 122.5
1 x 127.5

Dumbbell bench bands
8 x 36
8 x 36 + supermini
8 x 36 + 2 supermini's
6 x 36 + 2 supermini's

Chins
2 x 10 x BW
8 x BW

Giant superset

Lat pull down
3 x 12 x 60

Hammer curl
5 x 24
5 x 26
5 x 28

Overhead rope triceps extension
3 x 12 x 45

Side raises
3 x 12 x 12

vr-26-10-12
Jim's

Deadlift met light band
5 x 60
5 x 60 + band
5 x 100
3 x 140
3 x 160
3 x 180
3 x 200
8 x 180 zonder band

Leg press
12 x 100
3 x 12 x 120

Leg extension
8 x 67
8 x 80
8 x 93

Leg curl
5 x 50
5 x 57
5 x 63

Lying hyper extension
3 x 12 x BW

Leg raise
3 x 12 x BW

di-30-10-12
Jim's

Close grip bench + super minis
2 x 8 x 60
5 x 60 + band
5 x 80
4 x 5 x 90
4 x 90

Hammer grip bench
2 x 10 x 36
4 x 36

Chins
2 x 10 x BW
7 x BW

Giant superset

V-handle row
3 x 12 x 60

Overhead triceps extension
3 x 12 x 45

Concentration curl
3 x 8 x 12

wo-31-10-12
Jim's

Box squat + light band
5 x 60
2 x 3 x 100
12 x 2 x 80

Romanian deadlift
3 x 12 x 120

Hack squat
12 x 40
2 x 12 x 70

Leg curl
5 x 52
5 x 59
5 x 66

Lying hyper extension
3 x 12 x BW

Leg raises
3 x 12 x BW

za-03-11-12
Jim's

Bench + supermini's
5 x 60
5 x 60 + band
3 x 90
3 x 100
2 x 105
1 x 110
1 x 115

Incline dumbbel bench
4 x 8 x 36
6 x 36

Chins
4 x 8 x BW
5 x BW

Pull down
3 x 12 x 60

Overhead triceps extension
3 x 12 x 45

Hammer curl
5 x 24
5 x 26
5 x 28

zo-04-11-12
Jim´s

Deadlift
5 x 60
5 x 100
1 x 140
1 x 170
1 x 185
1 x 200
1 x 215

Boxsquat
8 x 60
5 x 8 x 90

Goodmorning
3 x 12 x 60

Leg extension
12 x 67
12 x 83
12 x 100

Leg raises
3 x 12 x BW

di-06-11-12
Jim's

Bench + bands
2 x 8 x 60
3 x 80
3 x 90
3 x 100
3 x 105
3 x 110

Hammer grip dumbbell bench
5 x 8 x 36

Chins
4 x 8 x BW
6 x BW

Face pull
12 x 50
2 x 12 x 70

One arm triceps dumbbell extension
3 x 12 x 12

Hammer curl
3 x 8 x 24

Side raises
12 x 12
2 x 12 x 14