tag:blogger.com,1999:blog-83374773600812693052011-12-26T03:56:15.559-08:00Nickhttp://www.blogger.com/profile/05470071621291203250noreply@blogger.comBlogger51100tag:blogger.com,1999:blog-8337477360081269305.post-54778888832214959022011-12-26T03:54:00.001-08:002011-12-26T03:56:15.564-08:00Start 79.3 KG<br /><br />Maandag 26-12-2011<br /><br />Bankdrukken<br />8x76<br />8x76<br />6x76<br /><br />Decline bankdrukken<br />8x105<br />8x105<br />8x105<br /><br />Dips (ivm rug)<br />8x<br />8x<br />8x<br />8x<br /><br /><br />Shoulder Press<br />10x22<br />8x22<br />7x22<br /><br />Closed Grip Bankdrukken<br />10x36<br />10x36<br />10x36<br /><br />Triceps (touw)<br />10x45<br />10x45<br />10x45<br /><br />Woensdag 28-12-2011<br />Deadlift<br />Bend over Row<br />Uprow rise<br />Rear lateral<br />Bicep Curl<br />Shrugs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8337477360081269305-5477888883221495902?l=summerproof.blogspot.com' alt='' /></div>Nickhttp://www.blogger.com/profile/05470071621291203250noreply@blogger.com0tag:blogger.com,1999:blog-8337477360081269305.post-59825655124378389362011-12-19T22:16:00.001-08:002011-12-19T22:16:55.232-08:00Start 78,7 kh<br /><br /><br />Start: 78.7 kg<br /><br />Maandag 19-12-2011<br /><br />Deadlift<br />8x100<br />7x110<br />5x110<br /><br />Bend over Row<br />12x47.5<br />12x47.5<br />12x47.5<br />12x47.5<br /><br />Uprow rise<br />8x30<br />8x30<br />8x30<br />8x30<br /><br />Rear lateral<br />12x10<br />12x10<br />12x10<br />12x10<br /><br />Bicep Curl<br />12x22.50<br />12x22.50<br />12x22.50<br />11x22.50<br /><br />Shrugs<br />8x38<br />RUG PIJN<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8337477360081269305-5982565512437838936?l=summerproof.blogspot.com' alt='' /></div>Nickhttp://www.blogger.com/profile/05470071621291203250noreply@blogger.com0tag:blogger.com,1999:blog-8337477360081269305.post-66617120470676894622011-12-11T01:30:00.001-08:002011-12-17T10:04:09.499-08:00Start: 78.7 kg<br /><br />Maandag 12-12-2011<br /><br />Deadlift<br />7x100<br />7x100<br />7x100<br /><br />Bend over Row<br />12x47.5<br />12x47.5<br />12x47.5<br />12x47.5<br /><br />Uprow rise<br />8x30<br />8x30<br />8x30<br />8x30<br /><br />Rear lateral<br />12x9<br />12x9<br />12x9<br />12x9<br /><br />Bicep Curl<br />12x22.50<br />12x22.50<br />11x22.50<br />10x22.50<br /><br />Shrugs<br />8x38<br />8x38<br />8x38<br /><br />Woensdag 13-12-2011<br /><br />Bankdrukken<br />8x73.5<br />8x73.5<br />7x73.5<br /><br />Decline bankdrukken<br />8x105<br />8x105<br />8x105<br /><br />Dips<br />10x10<br />10x10<br />8x10<br />8x10<br /><br />Shoulder Press<br />10x22<br />10x22<br />9x22<br />8x22<br /><br />DB lateral<br />10x9<br />10x9<br />10x9<br />10x9<br /><br />Closed Grip Bankdrukken (Touw)<br />12x45<br />12x45<br />12x45<br />12x45<br /><br />Vrijdag 16-12-2011<br /><br />Squats<br />8x75<br />8x80<br />8x80<br /><br />SLR<br />8x63<br />8x70<br />8x70<br /><br />Kuiten<br />12x55<br />12x55<br />12x55<br />11x55<br /><br />Abs<br />4x15x80<br /><br />Zaterdag 17-12-2011<br />Chin up<br />4xMax<br /><br />DB incline press<br />12x26<br />12x26<br />12x26<br />11x26<br /><br />Wide pulldown<br />12x63<br />12x63<br />12x63<br /><br />Bankdrukken<br />12x61<br />12x61<br />12x61<br /><br />V-bar row<br />12x40<br />12x40<br />12x40<br /><br />DB incline flies<br />12x18<br />12x18<br />12x18<br />12x18<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8337477360081269305-6661712047067689462?l=summerproof.blogspot.com' alt='' /></div>Nickhttp://www.blogger.com/profile/05470071621291203250noreply@blogger.com0tag:blogger.com,1999:blog-8337477360081269305.post-11376066608481758082011-12-04T02:32:00.000-08:002011-12-11T01:29:34.374-08:00start: 78.4 KG<br /><br />Maandag 04-12-2011<br /><br />Deadlift<br />8x90<br />6x100<br />6x100<br /><br />Bend over Row<br />12x47.5<br />12x47.5<br />12x47.5<br />12x47.5<br /><br />Uprow rise<br />10x22.50<br />10x22.50<br />10x22.50<br />10x22.50<br /><br />Rear lateral<br />12x9<br />12x9<br />12x9<br />12x9<br /><br />Bicep Curl<br />12x22.50<br />12x22.50<br />11x22.50<br />10x22.50<br /><br />Shrugs<br />8x38<br />8x38<br />8x38<br /><br />Woensdag 07-12-2011<br /><br />Bankdrukken<br />8x71<br />8x71<br />7x73.5<br /><br />Decline bankdrukken<br />8x100<br />8x110<br />8x110<br /><br />Dips<br />10x10<br />10x10<br />10x<br />10x<br /><br />Shoulder Press<br />10x20<br />9x20<br />8x20<br />7x20<br /><br />DB lateral<br />10x9<br />10x9<br />10x9<br />10x9<br /><br />Closed Grip Bankdrukken (Touw)<br />12x45<br />12x45<br />12x45<br />12x45<br /><br />Vrijdag 09-12-2011<br /><br />Squats<br />8x70<br />4x80<br />8x75<br />8x75<br /><br />SLR<br />8x56<br />8x63<br />8x63<br /><br />Kuiten<br />4x12x50<br /><br />Abs<br />4x15x70<br /><br />Zaterdag 10-12-2011<br />Chin up<br />12x<br />11x<br />8x<br />7x<br /><br />DB incline press<br />12x22<br />12x22<br />12x22<br /><br />Wide pulldown<br />12x60<br />12x60<br />12x6<br /><br />bankdrukken<br />12x56<br />12x56<br />12x56<br /><br />V-bar row<br />12x40<br />12x40<br />12x40<br />12x40<br /><br />DB incline flies<br />12x18<br />12x18<br />12x18<br />12x18<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8337477360081269305-1137606660848175808?l=summerproof.blogspot.com' alt='' /></div>Nickhttp://www.blogger.com/profile/05470071621291203250noreply@blogger.com0tag:blogger.com,1999:blog-8337477360081269305.post-7418685502915568772011-11-27T12:52:00.000-08:002011-12-04T02:33:30.793-08:00Start 77.6 KG<br /><br />Dag 1: <br /><br />28-11-2011<br />Deadlift<br />8x70<br />8x75<br />8x80<br /><br />Bend over Row <br />12x50<br />12x45<br />12x40<br />12x40<br /><br />Uprow rise <br />12x20<br />12x20<br />12x20<br />12x20<br /><br />Rear lateral<br />12x9<br />12x9<br />12x9<br />12x9<br /><br />Bicep Curl <br />12x20<br />12x20<br />12x20<br />9x20<br /><br />Shrugs<br />8x32<br />8x32<br />8x32 <br /><br />29-11-2011<br /><br />Bankdrukken<br />8x66<br />8x71<br />8x71<br />7x71<br /><br />Decline bankdrukken<br />8x110<br />8x100<br />7x100<br /><br />Dips<br />3x10<br />3x10<br />3x10<br /><br />Shoulder Press <br />10x20<br />9x20<br />9x20<br />8x20<br /><br />DB lateral<br />12x7<br />12x8<br />12x9<br />9x9<br /><br />Closed Grip Bankdrukken <br />10x36<br />10x36<br />10x36<br /><br />02-12-2011<br /><br />Squats <br />8x60<br />7x70<br />8x70<br /><br />SDL<br />8x40<br />8x50<br />8x60<br /><br />Kuiten<br />12x50<br />12x50<br />12x50<br />12x50<br /><br />Abs<br />4x70 <br /><br />03-12-2011<br /><br />Chin up<br />1x12<br />1x10<br />1x9<br />1x8<br /><br />DB incline press<br />12x20<br />12x20<br />12x20<br />12x20<br /><br />Wide pulldown<br />12x56<br />12x56<br />12x60<br /><br />bankdrukken<br />12x50<br />12x50<br />12x50<br /><br />V-bar row <br />12x50<br />12x40<br />12x30<br />12x30<br /><br />DB incline flies<br />12x16<br />12x16<br />12x16<br />12x16<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8337477360081269305-741868550291556877?l=summerproof.blogspot.com' alt='' /></div>Nickhttp://www.blogger.com/profile/05470071621291203250noreply@blogger.com0