Vincent Bergsma

wo-07-11-12
Jim's

Squat + doubled light band
5 x 60
3 x 90
3 x 110
3 x 120
3 x 125
3 x 130

Deadlift
3 x 12 x 120

Good morning
3 x 12 x 60

Leg extension
8 x 80
8 x 100
8 x 120

Leg curl
5 x 50
5 x 60
5 x 70

Leg raises
3 x 12 x BW

za-10-11-12
Jim's

Close grip bench
2 x 8 x 60
3 x 90
3 x 110
3 x 115
3 x 120

Shoulder press
5 x 8 x 30

Pentley row
8 x 60
3 x 8 x 90

Chins
3 x 8 x BW

Concentration curl
3 x 8 x 14

Overhead triceps dumbbell extension
12 x 10
12 x 12
12 x 14

zo-11-11-12
Jim's

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

Hacksquat
5 x 60
5 x 90
5 x 110
5 x 120
5 x 130

Leg extension
12 x 80
2 x 12 x 100

Seated leg curl
3 x 12 x 70

Lying leg raise
3 x 12 x BW

di-13-11-2012
Jim's

Bench + bands
2 x 5 x 60
3 x 80
3 x 90
3 x 100
1 x 110 epic

Dumbbell bench + bands
8 x 36
8 x 36 + 1 band
8 x 36 + 2 bands
7 x 36 + 2 bands

Chins
5 x 8 x BW

Chest (more like belly) supported row
3 x 12 x 60

Concentration curl
3 x 12 x 12

Overhead triceps dumbbell extension
3 x 12 x 10

wo-14-11-12
Jim's

Squat + bands
5 x 60
5 x 100
2 x 120
2 x 130
2 x 135
2 x 140

Romanian deadlift
12 x 110
2 x 12 x 150

Seated leg curl
3 x 12 x 80

Leg extension
12 x 80
2 x 12 x 100

Classic sit up
3 x 12 x BW

za-17-11-12
Jim's

Close grip bench
2 x 8 x 60
5 x 90
2 x 105
2 x 115
2 x 122.5
2 x 125

Dumbbell bench
8 x 36
8 x 45
6 x 45
4 x 45

Chins
2 x 12 x BW

Face pull
12 x 50
12 x 55
12 x 60

Incline seated curls
3 x 12 x 12

Overhead triceps extension
3 x 12 x 10

zo-18-11-12
Jim's

Deadlift
5 x 60
5 x 100
2 x 140
2 x 170
2 x 190
2 x 205

Boxsquat high bar
8 x 60
8 x 90
3 x 8 x 100

Deadlift
8 x 2 x 100

Leg curl
3 x 12 x 60

Sit up
3 x 12 x BW

di-20-11-12
Jim's

Bench (bands)
2 x 8 x 60
3 x 60
3 x 90
1 x 110
0 x 120
1 x 110
1 x 115
1 x 120

Dumbbell bench
3 x 8 x 45

Chins
3 x 8 x BW

Overhead triceps extension
2 x 12 x 10

Hammer curl
8 x 24
8 x 28

Front raises
2 x 10 x 10

Side raises
2 x 10 x 10

Back raises
2 x 8 x 8

wo-21-11-12
Jim's

Squat (bands)
2 x 5 x 60
3 x 90
1 x 110
1 x 125
1 x 132.5
1 x 137.5

Hack squat
12 x 40
3 x 12 x 60

Leg curl
8 x 57
8 x 66
5 x 73

Sit up
3 x 12 x BW

Hyper extension
3 x 12 x BW

za-24-11-12
Jim's

Close grip bench
2 x 8 x 60
3 x 90
1 x 110
1 x 117.5
1 x 122.5
1 x 127.5
0 x 132.5

Militairy press
2 x 12 x 50
9 x 50

Wide grip chins
3 x 8 x BW

Seated facepull
12 x 50
2 x 12 x 40

Seated curl
5 x 14
3 x 5 x 16

Overhead one arm triceps extension
12 x 12
3 x 12 x 14

zo-25-11-12
Jim's

Deadlift
5 x 60
5 x 100
3 x 140
1 x 170
1 x 190
1 x 200
1 x 210
1 x 220

hacksquat
8 x 40
3 x 80
3 x 100
3 x 110
3 x 120

Sit up
3 x 12 x BW

ma-26-11-12
Jim's

Bench (bands)
8 x 60
8 x 60
8 x 70
8 x 80
8 x 90

Military press
3 x 12 x 40

Wide grip chins
3 x 8 x BW

Face pull
3 x 12 x 60

Dumbbell curl
2 x 8 x 24

Lying barbell extension
2 x 12 x 30

Rustweek update
8 x 110 squat + bands
8 x 100 close grip bench
6 x 110
8 x 170 deadlift

Gewoon getrained, alleen niet bijgewerkt

zo-02-12-12
Jim's

Bench
2 x 8 x 60
3 x 90
3 x 110
3 x 115
3 x 120
3 x 125

Paused dumbbell floorpress
3 x 12 x 36

Wide grip chins
3 x 8 x BW

Pull down
3 x 12 x 60

Dumbbell preacher curl
3 x 12 x 12

One arm overhead triceps extension
3 x 12 x 12

ma-03-12-12
Jim's

Squat
2 x 8 x 60
3 x 100
3 x 130
3 x 140
3 x 145

Paused hacksquat
8 x 40
3 x 5 x 80

Hyper extension
3 x 12 x BW

Ab holds
3 x 12 sec x 15

Sit up
3 x 12 x BW

wo-05-12-12
Jim's

Close grip bench + bands
2 x 8 x 60
3 x 80
3 x 90
3 x 100
3 x 105

Dumbbell floorpress
3 x 12 x 36

Wide grip chins
4 x 8 x BW

Chest supported row
12 x 20
12 x 35
2 x 12 x 45

Lying barbell extension
3 x 12 x 30

Dumbbell curl
8 x 22
8 x 24
8 x 26

do-06-12-12
Jim's

Deadlift + band
5 x 60
3 x 100
3 x 140
3 x 160
3 x 175
3 x 185
3 x 195

Sit up
3 x 12 x BW

ma-10-12-12
Jim's

Bench
2 x 8 x 60
2 x 90
2 x 110
2 x 117.5
2 x 122.5
2 x 127.5

Dumbbell floorpress
3 x 12 x 36

Wide grip chins
4 x 10 x BW

Facepull
3 x 12 x 60

Hammer curl
8 x 22
8 x 24
8 x 26

Overhead triceps dumbbell extension
3 x 12 x 12

di-11-12-12
Jim's

Squat
2 x 8 x 60
2 x 100
2 x 130
2 x 140
2 x 150
2 x 160

Boxsquat high bar
12 x 60
3 x 12 x 90

Seated leg curl
3 x 12 x 73

Hyper extensions
3 x 12 x BW

Sit up
3 x 12 x BW

Do-13-12-12
Jim's

Close grip bench (bands)
2 x 8 x 60
2 x 80
2 x 90
2 x 100
2 x 107.5

Shoulder press
2 x 12 x 30
6 x 30

Wide grip chins
3 x 8 x BW
6 x BW

Pull down
3 x 12 x 60

Hammer curl (armen tegelijk)
3 x 5 x 18

Overhead triceps rope extension
3 x 12 x 40

vr-14-12-12
Jim's

Deadlift (band)
8 x 60
2 x 100
2 x 140
2 x 170
2 x 190
2 x 200
1 x 210

Boxsquat
12 x 60
3 x 12 x 90

Hyper extensions
3 x 12 x BW

Sit up
3 x 12 x BW

Ab hold
3 x 15 x 12 sec

ma-17-12-21
Jim's

Bench
2 x 8 x 60
3 x 90
1 x 105
1 x 115
1 x 122.5
1 x 130

Floorpress
3 x 15 x 36

Wide grip chins
4 x 10 x BW

Pull down
3 x 12 x 60

Hammer curl
3 x 8 x 18

Overhead triceps extension
3 x 12 x 12

di-18-12-21
Jim's

Squat
8 x 60
5 x 100
3 x 130
1 x 140
1 x 150
1 x 160
1 x 167.5

Leg press
8 x 120
3 x 12 x 135

Leg curl
8 x 40
8 x 45
8 x 50
8 x 55

Hyper extension
3 x 12 x BW

Sit up
3 x 12 x BW

wo-19-12-12
Jim's

Close grip bench (bands)
2 x 8 x 60
3 x 80
1 x 90
1 x 100
1 x 105
1 x 110
1 x 112.5

Hammer grip bench
2 x 12 x 36
8 x 36

Hammer grip chins
2 x 10 x BW
6 x BW

V handle row
12 x 50
3 x 12 x 70

Hammer curl
3 x 12 x 18

Overhead triceps rope extension
3 x 12 x 45

do-20-12-12
Jim's

Deadlift
2 x 8 x 60
3 x 100
1 x 140
1 x 170
1 x 190
1 x 200
1 x 210
1 x 215

Sit up
3 x 12 x BW

Ab hold
3 x 12sec x 15

Leg curl
3 x 12 x 45