Vincent Bergsma

di-05-03-13
Jim's

Squat high bar
5 x 8 x 100

Superset

Leg extension
5 x 8 x 80

Leg curl
12 x 45
4 x 8 x 52

Sit up
5 x 12 x BW

Hyper extension
5 x 8 x 10

Actions speak louder than words.

ma-29-07-13
Jim's

Close grip bench paused
2 x 8 x 60
8 x 90
8 x 100
7 x 105
Dropset

Military press
3 x 12 x 50

Chins ultra wide grip
5 x 5 x BW

Pull down
3 x 12 x 60

Hammer curl
3 x 12 x 20

Triceps pushdown
3 x 12 x 50

di-30-07-13
Jim's

Sumo deadlift
8 x 60
8 x 100
8 x 140
8 x 160
10 x 180 PR

Boxsquat
3 x 8 x 100

Leg extensions paused
3 x 12 x 70

Lying leg curl
3 x 12 x 45

Sit up
3 x 12 x BW

wo-31-07-13
Jim's

Dumbbell floorpress
12 x 30
5 x 12 x 36

Arnold press
3 x 12 x 24

Chins ultra wide grip
3 x 8 x BW

Machine pull down
3 x 12 x 60

Dumbbell curl
3 x 8 x 18

Triceps rope pushdown
3 x 12 x 50

do-01-08-13
Jim's

Hell it's hot

Squat
2 x 12 x 60
12 x 100
3 x 12 x 120

Romanian deadlift
3 x 12 x 100

Sit up legs raised
3 x 12 x BW

Ma-05-08-13
Jim's

Bench
2 x 8 x 60
8 x 90
3 x 8 x 100

Military press
3 x 12 x 50

Chins hammer grip
3 x 8 x BW

Pull down
3 x 12 x 60

Hammer curl superset
3 x 3 x 18, 3 x 20, x 3 x 22

Triceps pushdown
3 x 12 x 50

di-06-08-13
Jim's

Deadlift
2 x 8 x 60
8 x 100
8 x 140
5 x 160
5 x 5 x 180

Goodmorning
3 x 12 x 70

Sit up
3 x 12 x BW

do-08-08-13
Jim's

Close grip bench
2 x 8 x 60
8 x 90
3 x 8 x 100

Hammer grip seated dumbbell press
12 x 24
12 x 26
8 x 28
7 x 28
10 x 28

Superset

Chins hammer grip
2 x 8 x BW
6 x BW

Concentration curl
2 x 8 x 14
8 x 12

Overhead triceps extension
3 x 12 x 12