BarryE log

Donderdag 11-10-2012

Goodmornings vanaf pins, beltless
10x20
3x3x60
2x3x80
3x100
4x3x110

Low box squat paused
6x60
6x80
6x110
4x130 pr

Bent over Barbell rows met deadstop
10x20
10x60
10x70
10x80
10x80
10x80

Band adduction/knees out 4x20 1sec vasthouden
Swissball supermans 3x20
Swissball legraises 3x20

Zaterdag 13-10-2012

Logpress 5-3-1 week 1
5x65
5x75
8x85

Close grip benchpress
6x60
3x90
3x110
3x110
3x110
3x110
3x110
3x110

Yates machine row 4x12
V-grip cable row 4x10
Upright rows 4x10
Db Side raise 4x12

Zondag 14-10-2012

Deadlift
2x5x60
2x3x100
3x140
3x1x140+2 chains
9x1x100+2 chains

Stones 1,32
2x80
2x100
2x120
5x140 hars

Tireflip 350kg
7x btb
7x btb
7x btb

Glute ham raises 4x12
Gripper + farmer holds 3sets

Zaterdag 20-10-2012

Logpress 5-3-1 week 2
3x70
3x80
7x90

Floorpress close grip
5x60
5x90
5x110
4x115
10x100

Yates machine rows 5x12
V-grip Pulldown 5x8
Upright rows 3x8
Side raises db 4x12

zondag 21-10-2012

deadlift week 1
3x5x60
2x3x100
2x140
1x160
2x175

8x3x140

prowler laag/hoog 2x10m
1run 40kg
4runs 120kg

back extenions 4x12
glute ham raises 4x8
gripper + farmer holds 3sets

woensdag 24-10-2012

paused close grip benchpress reverse bands
3x60
3x60
3x80
3x100
3x120
3x130
5x140

seated military press vanaf pins ( kinhoogte )
10x60
10x60
10x60
10x60
10x60

low boxsquat paused
3x60
3x60
3x80
3x100
3x120
3x140 pr

goodmornings
10x20
5x60
5x60
5x80
5x100
5x100

Zaterdag 27-10-2012

Logpress 5-3-1 week 3
5x75
3x85
5x95 ( 1+ )

Close grip bench 3 board
5x60
5x60
3x100
3x130
3x130
3x135
2x140

Yates machine rows 4x12
Fat grip hammer Pulldown 4x8
Bent over db raises 4x12
Db Side raises 5x12

Zondag 28-10-2012

Deadlift
3x5x60
2x3x100
1x140
1x170
2x190

8x3x150

Stones 1,32m
2x80
2x100
10x120 rep pr

Tireflip 350kg
3x
3x
3x
3x

Gripper + farmerholds 3sets
Back extensions 4 sets

dinsdag 30-10-2012

close grip bench paused reverse blue bands
10x60
10x80
10x100
10x120

standing military press speed
10x2x60kg

lying ez triceps extensions + ez bb curls
15-15
15-15
15-15
15-15

ez lying band curls 5x12

donderdag 1-11-2012

low box squat paused
2x5x20
3x3x60
1x100
1x120
1x140
1x150 pr
1x155 pr
1x160 pr film

stiff legged deadlift
8x60
8x100
8x100
8x100
8x100

bent over bb rows met deadstop
10x60
8x85
8x85
8x85
8x85

band adductor/knees out 4x20
swissball legraises 3x12
swissball supermans 3x20
plankholds 3sets

https://www.youtube.com/watch?v=gTaXVEdsR5I&list=UU24GQUzVg9Ix67tyn8vwIMg&index=1&feature=plcp

Zaterdag 03-11-2012

Axle clean and press
10x30 strict
10x30 strict
2x60
2x60
2x60
2x80
2x100
2x105 pr
2x110 pr

One arm db 2sets

Close grip bench vanaf pins against bands
10x60 + pb
10x70 + pb
7x80 + pb
5x80 + pb

Low row 4x10
Onderhand grip pulldowns 4x8
Db Side raises 4x8

Zondag 04-11-2012

Deadlift
3x5x60
2x3x100
3x140
1x170
2x200

6x3x165

Tireflip 350kg
10x btb
10x btb
10x btb

Prowler 2x10meter
120kg hoog/laag
150kg hoog/laag
150kg hoog/laag
150kg hoog/laag

Farmerholds + Gripper 3sets
Back extensions +10kg 5x10

close grip benchpress paused reverse bands
10x20
3x3x60
3x90
3x110
3x130
3x150
1x155

jm press
10x50
10x50
10x50
10x50

one arm overhead band extension 4x15
ez barbell curls 5x12
ez lying band curls 5x12
standing band curls 5x12

low box squat paused
2x5x20
2x3x60
3x90
3x110
3x130
3x150

stiff legged deadlift
10x60
10x100
10x100
10x100
10x100

bent over bb rows met deadstop
10x60
10x70
10x70
10x70
10x70

lying facepulls band 4x12
standing facepulls 4x12
band adductor/knees out 4x20

Zaterdag 9-11-2012

Logpress 5-3-1 cycle 2
5x67
5x77
9x87

Vikingpress gewicht aan schijven
12x80
12x100
12x100
8x60 strict
8x60 strict
8x60 strict

Chest supported rows 4x10
Seated cable row onderhands 4x10
Db Side raises 5x12

zondag 11-11-2012

deadlift
3x5x60
2x3x100
3x140
1x180
2x210

5x3x175

stones 1,32m
1x80
1x100
1x120
1x160 pr

farmerholds + gripper 3sets
back extenions 8x10

https://www.youtube.com/watch?v=19fuxBRBzrg&list=UU24GQUzVg9Ix67tyn8vwIMg&index=1&feature=plcp

dinsdag 13-11-2012

close grip bench paused reverse bands
10x20
5x60
5x60
5x90
5x110
5x125
5x125
5x125
5x125
5x125

close grip 3board
5x100
5x110
5x120

ez lying triceps extensions 5x12
ez barbell curls 5x12
ez lying barbell curls versus bands 8x12 korte rust

plate bent over raises + band facepulls + band pullaparts
12-12-12
12-12-12
12-12-12
12-12-12

woensdag 14-11-2012

low box squat paused
10x20
2x2x60
2x80
2x100
2x120

10x2x140kg vpr

stiff legged deadlift
5x60
5x90
5x110
5x110
5x110
5x110
5x110

fatman pullups + barbell shrugs
12-12
12-12
12-12
12-12

band adductor/knees out 4x20
plankholds 4sets
swissbal legraises 4x12

Zaterdag 17-11-2012

Logpress 5-3-1 cycle 2 week 2
3x72
3x82
6x92

Vikingpress gewicht aan schijven
8x80
8x100
8x110
8x120
8x130

Swissbar 3board
6x70
6x90
6x110
2x130 ging te ver naar voren

Yates machine rows 4x10
Fat grip hammer Pulldown 4x10
Db Side raises 4x10

Zondag 18-11-2012

Deadlift
3x5x60
2x3x100
3x140
1x170
3x190
3x190
3x190
3x150
3x150
3x150

Stones @ 1,32m
2x80
2x100
1x120
10x140 pr

Prowler hoog/laag
4 runs 80/120/160/180kg

Gripper 4sets
Andere Gripper 4sets

dinsdag 20-11-2012

close grip bench paused
10x20
3x60
3x60
3x80
3x100
3x110
3x120
3x120

lying triceps extensions 4x12
ez barbell curls 3x12
ez lying barbell curls versus bands 8x12 korte rust

bent over raise/crossed arms facepulls/y-raise/band pullapart
12-12-12-12
12-12-12-12
12-12-12-12
12-12-12-12

alles achter mekaar

Donderdag 22-11-2012

Frontsquat
10x20
5x60
5x70
5x80
5x90
5x100
2x110
2x115

Stiff legged deadlift pauze @ knie
5x60
5x60
5x100
5x120
5x130

Powershrugs 4sets
Db Side bends 4sets
Plankholds 1set

Zaterdag 24-11-2012

Logpress 5-3-1 cycle 2 week 3
5x77
3x87
5x97( 1+ )

Vikingpress gewicht aan schijven
8x80
8x100
15x120 repout

Yates machine rows 6x8-12
Db Side raises 5x10

Zondag 25-11-2012

Deadlift, zonder riem
3x5x60
2x3x100
3x140
2x180
2x200

3x3x165

Tireflip 350kg 3x8

Prowler hoog/laag
4runs 120/160/200/200kg

Gripper + Gripper + plate hold 3sets
Back extensions 4x10
Reverse hyper 4x8

Donderdag 29-11-2012

Frontsquat onder parallel
10x20
5x60
5x80
5x100
5x100
5x100

Deadlift met pauze
5x60
5x100
5x120
5x120
5x120

Barbell power shrugs 6x6x110
Plankhold+ Side planks
Swissball crunches
Biceps