Marc Derksen

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Re: Knapoeira

Bericht Marc Vandaag om 4:47 pm
Di 16 aug Raalte

Ivm Lowlands dit weekend gooi ik m'n schema wat om.

Back/biceps

Chest supported machine row:

8x40
8x70
6x80
6x90
5x100
8x80

Laying supported rows:

3x10

Machine pulldowns:

4x10

Cable rear delts:

4x12

Biceps
8 sets

23 aug 2011

UB

Bench:

5x3x80kg

Db bench:

10x21kg
10x31kg
3x10x41kg

Shoulder machine press:

10x10kg
10x20kg
10x30kg
10x40kg
2x10x50kg

Chest, triceps

Comment:

Elleboog kapot door handdrukken zaterdag... pfff

WO 24 aug Raalte

Supported rows:

6x40
6x50
6x60
6x70
6x60

Machine rows

4x10x40

Laying cable rear delts:

4x12

Biceps

Do 25 aug Raalte

Squat:

3x3x100

Cambered bar squats:

3x70
3x110
3x130
3x140
3x150

Hack squat:

6x20
6x40
6x60
6x70
2x6x80

GHR

4x12

Leg ext/calf raises

4x12

Abs

Za 27 aug Raalte

Floorpress:

3x90
3x110
3x120
3x130 pr

Cambered bar:

8x60
8x80
12x90 pr
7x95 pr

Machine row

3x12x80kg per kant

Seated side raises:

4x12

Preacher curl:

4x10

Triceps/biceps




28 aug Raalte:

Deadlift:

3x3x140

1x180
1x200
1x210
1x220 pr

Buffalo bar GM chain susp.:

6x70
6x90
6x100
6x105
6x110

GHR

4x12

Back ext

4x12

Calfs/abs

4x12

Bench:

3x3x80

Wide grip

8x90
8x105
7x115 8 miss pr
10x100 paused

Machine row:

4x6x100kg

MP:

8x50
8x60 pr
6x60
12x50

High row:

4x10x80kg

Superset shoulder, triceps, biceps

4x12

Rear delts cable:

4x12

14 sep 2011 USC

Bench:

3x3x80

Decline bench:

8x80
12x100
10x110
8x115

Incline machine press:

8x20
8x40
3x8x60

Cable crossovers:

4x12

Cable side raises:

3x12

Cable pushdowns

3x12

Comment:

Eerste keer decline bench, neem aan dat de volgende keer wat kg's erbij kunnen.

Bw: 96.4

lat machine:
8x100kg
8x120kg
8x150kg
6x160kg

Chest supported row:
4x10 met

Face pull 4x12
Lat pulldown 4x12
rear delts 4x12
Incline db curl 3x12
Cable EZ curl + Machine wrist roller reverse 4x12

Squat:

3x3x100kg

Legpress unilateraal 3x10
V-squat: 3x10
GHR fixed:
3x8xbw
Leg ext 3x12
Seated leg curl 3x12 + Calf press 3x12

Za 17 sept

Incline close grip

3x80
3x90
1x100
1x105 pr
1x110 muito gay

Cambered bar:

6x90
8x100 pr
6x105 pr
6x100

Pompen




Zo 18 sept

Deadlift

4x3x160

Speed pulls:

5x1x160 + chains

Low-box squat SSB

6x65
6x85
6x95
6x105
12x64

Pompen

Di 20 sep

Bench:

3x3x85

Decline

8x90
8x110
7x120 pr

Pompen

Wo 21 sep

Rug

23 sep

Squat:

3x3x105

Front squat:

3x80
3x100
3x105
3x110 pr

Pompen

Floorpress:

3x90
3x110
1x127,5 (verkeerde gewichten)
1x125
1x135 pr
1x140 pr lelijk, maar hij ging omhoog

Db bench

8x30kg
8x30kg + blue mini's
8x30kg + pink mini's
2x8x30kg + beide mini's

Pompen

Deadlift:

3x3x140

Block pulls (usc):

3x140
3x200
2x220 grip fail, want er was geen magnesium
3x230 met straps pr

Low-boxsquat:

6x60
6x80
6x100
6x110
8x120 pr

Pompen

Bench:

3x3x90

Mp:

8x50
8x60 pfff
7x60
8x50

Incline db bench:

12x24kg
2x11/10x30kg

Incline cable fly's:

5x12

Triceps/shoulder

4x12

lat machine:

4x8x120/100

Wide grip chins:

3x8xbw

Face pulls:

3x12

Ez preacher curl:

3x8

Cable rope curls/grip:

4x12

One arm cable curls:

4x15

29-09-2011

Squat:

3x3x100

Olympic squat:

3x120
3x140 pr
1x160 pr te zwaar

V-squat:

8x55
6x65
6x75
6x75

Abs

Leg ext/leg curls

Calfs

Comment:

Zondag zware deadlift gedaan. Merk nu dat zware squat na een zware deadlift niet optimaal is. Vanaf nu zal ik dus beter moeten plannen.

Speedpulls:

5x3x140+ chains

Chainssuspende GM's SSB:

6x85
6x105
6x115
6x125
5x135 pr

Fall outs:

3x12

Back extensions:

3x12

Grip:

4x12

Calfs:

3x12

Mp:

3x40
3x60
3x70 pr
1x75 pr
1x80 pr
3x70

Cambered paused

6x90
2x6x100

Machine row

4x80

Chins:

3x8/6/6

Incline chain fly

3x12 lekker

Biceps/triceps

Bench:

3x3x80

Incline:

8x80
7x92,5 pr
7x90

Seated db press:

10x18
10x24
3x10x30

Incline cable fly's:

4x12

Plate front raises:

3x12

Triceps

lat machine:

8x80
6x100
5x110
6x100

Ring pull ups:

12-10-8-8

Rear delt cable/ wide grip lat pulldowns:

4x12

Ez preacher curl:

3x8

Incline hammer curl:

3x10

Biceps pompuh

4x12

Squat

3x3x100

Frontsquat:

3x80
1x100
1x120 miss... veel te grote stap, zonde
4x100 pr

V-squat:

8x45
8x55
8x65
7x75

Abs

Calfs

Leg ext/ leg curls

3x12

Comment:

Jammer van de fs

Zaterdag

Incline:

3x80
3x90
3x100 pr
1x110 pr

Db bench

8x21
8x31
8x41
8x41
6x41

V-handle pulldowns

4x10

Triceps green band pushdowns

4x12

Seated biceps cable curl

4x12

cable side raises

4x10

Comment:

kort maar krachtig


Zondag


Deadlift +2 chains:

1x140
1x160
1x180
1x205 pr

Low-boxsquats (SSB)

6x65
6x85
6x105
6x125 pr

GHR

12x
10x
10x
12x

Back raise/ hypers:

4x10/12

Abs

Calfs

Seated press:

8x50
8x60
8x70
8x75 pr

Wide grip:

10x60
10x90
10x100

Fly's:

12x35
12x45
12x55
12x65

One-armed side raises:

8x12
3x8x16

Cable frontraise:

4x12

Triceps pulldowns:

4x18

Woensdag rug

Lat machine:

8x80
8x120
8x160
5x170

Seated row:

3x10

Db rear delts:

4x12

Ez preacher curls:

3x8

Incline db curls:

3x12

Pompuh

4x15


Donderdag

Low-bar fullsquat:

3x100
3x120
3x140
3x150

Front fullsquat:

6x80
6x90
6x100 pr

Leg ext:

3x10 slow

Abs/calfs

Leg curls:

3x10 slow