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
