Week 5

Start 79.3 KG

Maandag 26-12-2011

Bankdrukken
8x76
8x76
6x76

Decline bankdrukken
8x105
8x105
8x105

Dips (ivm rug)
8x
8x
8x
8x


Shoulder Press
10x22
8x22
7x22

Closed Grip Bankdrukken
10x36
10x36
10x36

Triceps (touw)
10x45
10x45
10x45

Woensdag 28-12-2011
Deadlift
Bend over Row
Uprow rise
Rear lateral
Bicep Curl
Shrugs

Week 4

Start 78,7 kh


Start: 78.7 kg

Maandag 19-12-2011

Deadlift
8x100
7x110
5x110

Bend over Row
12x47.5
12x47.5
12x47.5
12x47.5

Uprow rise
8x30
8x30
8x30
8x30

Rear lateral
12x10
12x10
12x10
12x10

Bicep Curl
12x22.50
12x22.50
12x22.50
11x22.50

Shrugs
8x38
RUG PIJN

Week 3

Start: 78.7 kg

Maandag 12-12-2011

Deadlift
7x100
7x100
7x100

Bend over Row
12x47.5
12x47.5
12x47.5
12x47.5

Uprow rise
8x30
8x30
8x30
8x30

Rear lateral
12x9
12x9
12x9
12x9

Bicep Curl
12x22.50
12x22.50
11x22.50
10x22.50

Shrugs
8x38
8x38
8x38

Woensdag 13-12-2011

Bankdrukken
8x73.5
8x73.5
7x73.5

Decline bankdrukken
8x105
8x105
8x105

Dips
10x10
10x10
8x10
8x10

Shoulder Press
10x22
10x22
9x22
8x22

DB lateral
10x9
10x9
10x9
10x9

Closed Grip Bankdrukken (Touw)
12x45
12x45
12x45
12x45

Vrijdag 16-12-2011

Squats
8x75
8x80
8x80

SLR
8x63
8x70
8x70

Kuiten
12x55
12x55
12x55
11x55

Abs
4x15x80

Zaterdag 17-12-2011
Chin up
4xMax

DB incline press
12x26
12x26
12x26
11x26

Wide pulldown
12x63
12x63
12x63

Bankdrukken
12x61
12x61
12x61

V-bar row
12x40
12x40
12x40

DB incline flies
12x18
12x18
12x18
12x18

Week 2

start: 78.4 KG

Maandag 04-12-2011

Deadlift
8x90
6x100
6x100

Bend over Row
12x47.5
12x47.5
12x47.5
12x47.5

Uprow rise
10x22.50
10x22.50
10x22.50
10x22.50

Rear lateral
12x9
12x9
12x9
12x9

Bicep Curl
12x22.50
12x22.50
11x22.50
10x22.50

Shrugs
8x38
8x38
8x38

Woensdag 07-12-2011

Bankdrukken
8x71
8x71
7x73.5

Decline bankdrukken
8x100
8x110
8x110

Dips
10x10
10x10
10x
10x

Shoulder Press
10x20
9x20
8x20
7x20

DB lateral
10x9
10x9
10x9
10x9

Closed Grip Bankdrukken (Touw)
12x45
12x45
12x45
12x45

Vrijdag 09-12-2011

Squats
8x70
4x80
8x75
8x75

SLR
8x56
8x63
8x63

Kuiten
4x12x50

Abs
4x15x70

Zaterdag 10-12-2011
Chin up
12x
11x
8x
7x

DB incline press
12x22
12x22
12x22

Wide pulldown
12x60
12x60
12x6

bankdrukken
12x56
12x56
12x56

V-bar row
12x40
12x40
12x40
12x40

DB incline flies
12x18
12x18
12x18
12x18

Week 1

Start 77.6 KG

Dag 1:

28-11-2011
Deadlift
8x70
8x75
8x80

Bend over Row
12x50
12x45
12x40
12x40

Uprow rise
12x20
12x20
12x20
12x20

Rear lateral
12x9
12x9
12x9
12x9

Bicep Curl
12x20
12x20
12x20
9x20

Shrugs
8x32
8x32
8x32

29-11-2011

Bankdrukken
8x66
8x71
8x71
7x71

Decline bankdrukken
8x110
8x100
7x100

Dips
3x10
3x10
3x10

Shoulder Press
10x20
9x20
9x20
8x20

DB lateral
12x7
12x8
12x9
9x9

Closed Grip Bankdrukken
10x36
10x36
10x36

02-12-2011

Squats
8x60
7x70
8x70

SDL
8x40
8x50
8x60

Kuiten
12x50
12x50
12x50
12x50

Abs
4x70

03-12-2011

Chin up
1x12
1x10
1x9
1x8

DB incline press
12x20
12x20
12x20
12x20

Wide pulldown
12x56
12x56
12x60

bankdrukken
12x50
12x50
12x50

V-bar row
12x50
12x40
12x30
12x30

DB incline flies
12x16
12x16
12x16
12x16