The-Lion
4 ♥
▼ Thursday 26th November 2020
- Squat - Yoke walk - Deadlift
Thursday 26th November 2020
▲
Squat 6 x 70kg
6 x 70kg
6 x 110kg
6 x 110kg
6 x 130kg
6 x 130kg
6 x 140kg
6 x 140kg
Yoke walk 100kg - 10m
100kg - 10m
150kg - 10m
150kg - 10m
200kg - 10m
240kg - 10m
280kg - 10m
320kg - 10m
Deadlift 10 x 140kg
10 x 140kg
10 x 140kg (Hex-bar deadlift)
▼ Sunday 1st November 2020
- Log press - Incline bench press - Pendlay row - Lat Pulldown - Dumbbell press
Sunday 1st November 2020
▲
▼ Thursday 10th September 2020
- Farmers walk - Squat - Good morning - Push up
Thursday 10th September 2020
▲
Farmers walk 140kg - 20m
220kg - 20m
220kg - 20m
220kg - 20m
Squat 5 x 70kg
5 x 110kg
5 x 140kg
5 x 140kg
5 x 140kg
Good morning 6 x 50kg
6 x 50kg
6 x 50kg
Push up 12 x 128kg
12 x 128kg
12 x 128kg
PR
▼ Tuesday 8th September 2020
- Bench press - Press - Keg press - Triceps cable pushdown - Triceps extensions - Triceps cable pushdown
Tuesday 8th September 2020
▲
▼ Monday 7th September 2020
- Deadlift - Snatch pull - Front Squat - Dumbbell curls
Monday 7th September 2020
▲
Deadlift 3 x 70kg
3 x 120kg
3 x 150kg
5 x 180kg
5 x 180kg
5 x 180kg
Snatch pull 3 x 70kg
3 x 90kg
6 x 110kg
6 x 110kg
6 x 110kg
PRFront Squat 6 x 50kg
6 x 70kg
6 x 90kg
6 x 90kg
6 x 90kg
PRDumbbell curls 30 x 10kg
30 x 10kg
30 x 10kg
PR
▼ Friday 28th August 2020
- Front Squat - Paused squat - Good morning - Loading race
Friday 28th August 2020
▲
Front Squat 3 x 20kg
3 x 60kg
3 x 90kg
3 x 112.5kg
3 x 112.5kg
3 x 112.5kg
PRPaused squat 5 x 100kg
5 x 120kg
5 x 132.5kg
5 x 132.5kg
5 x 132.5kg
PRGood morning 10 x 70kg
10 x 70kg
10 x 70kg
PRLoading race 60kg - 20m
60kg - 20m
60kg - 20m (Stone On platform 90kg, stone to shoulder 3m walk 80kg)
▼ Thursday 27th August 2020
- Press - Pendlay row - Log press - Lat Pulldown - Seated cable row
Thursday 27th August 2020
▲
Press 5 x 20kg
5 x 40kg
5 x 60kg
5 x 75kg
5 x 75kg
5 x 75kg
PRPendlay row 5 x 100kg
5 x 120kg
5 x 140kg
PR 5 x 150kg
5 x 150kg
5 x 150kg
5 x 150kg
5 x 150kg
PRLog press 5 x 70kg
5 x 70kg
6 x 70kg
6 x 70kg
Lat Pulldown 20 x 40kg
20 x 40kg
20 x 40kg
20 x 40kg
20 x 40kg
Seated cable row 12 x 90kg
12 x 90kg
12 x 90kg
12 x 90kg
12 x 90kg
PR
▼ Monday 24th August 2020
- Snatch pull - Bench press - Pendlay row
Monday 24th August 2020
▲
Snatch pull 3 x 60kg
3 x 90kg
3 x 110kg
3 x 130kg
3 x 150kg
3 x 150kg
3 x 150kg
3 x 150kg
PRBench press 10 x 80kg
10 x 80kg
10 x 80kg
Pendlay row 10 x 125kg
10 x 125kg
10 x 125kg
10 x 125kg
10 x 125kg
PR
▼ Friday 21st August 2020
- Front Squat - Paused squat - Good morning - Loading race
Friday 21st August 2020
▲
Front Squat 3 x 20kg
3 x 50kg
3 x 70kg
3 x 90kg
5 x 110kg
5 x 110kg
5 x 110kg
PRPaused squat 5 x 80kg
5 x 110kg
PR 5 x 130kg
5 x 130kg
5 x 130kg
PRGood morning 10 x 65kg
10 x 65kg
10 x 65kg
PRLoading race 60kg - 20m
60kg - 20m
60kg - 20m (First stone op platform 90kg, run met vat 60kg, run met stone 80kg)
Jumps: 4jumps op 10m
▼ Monday 17th August 2020
- Snatch pull - Press - Pendlay row
Monday 17th August 2020
▲
Snatch pull 3 x 60kg
3 x 100kg
3 x 120kg
3 x 135kg
3 x 145kg
3 x 145kg
3 x 145kg
3 x 145kg
3 x 145kg
PRPress 10 x 20kg
10 x 40kg
8 x 60kg
8 x 60kg
8 x 60kg
PRPendlay row 5 x 70kg
5 x 90kg
5 x 110kg
10 x 120kg
10 x 120kg
10 x 120kg
10 x 120kg
10 x 120kg
PR
▼ Monday 10th August 2020
- Dips - Snatch pull - Bench press - Pendlay row - Lat Pulldown - Triceps cable pushdown
Monday 10th August 2020
▲
Dips 10 x 124kg
10 x 124kg
10 x 124kg
10 x 124kg
10 x 124kg
Snatch pull 3 x 60kg
3 x 90kg
3 x 110kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg
PRBench press 10 x 40kg
10 x 60kg
10 x 80kg
10 x 80kg
10 x 80kg
Pendlay row 5 x 70kg
5 x 100kg
10 x 115kg
10 x 115kg
10 x 115kg
10 x 115kg
10 x 115kg
PRLat Pulldown 20 x 50kg
20 x 50kg
20 x 50kg
20 x 50kg
20 x 50kg
PRTriceps cable pushdown 30 x 20kg
30 x 20kg
30 x 20kg
30 x 20kg
30 x 20kg
▼ Thursday 6th August 2020
- Pendlay row - Press - Log press - Side raise - Triceps cable pushdown
Thursday 6th August 2020
▲
▼ Tuesday 4th August 2020
- Squat - Farmers walk - Stiff leg deadlift - Tire deadlift - Sit-up
Tuesday 4th August 2020
▲
Squat 5 x 20kg
5 x 70kg
5 x 90kg
5 x 120kg
3 x 140kg
3 x 140kg
3 x 160kg
3 x 170kg
Farmers walk 80kg - 0m
80kg - 0m
80kg - 0m (Farmer deadlift 3sets, 5reps)
Stiff leg deadlift 8 x 70kg
8 x 120kg
8 x 140kg
8 x 150kg
8 x 150kg
8 x 150kg
8 x 150kg
Tire deadlift 5 x 220kg
5 x 220kg (From blocks)
Sit-up 20 x Body weight
20 x Body weight
20 x Body weight
20 x Body weight
20 x Body weight
▼ Monday 3rd August 2020
- Dips - Snatch pull - Bench press - Pendlay row - Triceps cable pushdown
Monday 3rd August 2020
▲
Dips 10 x 124kg
10 x 124kg
10 x 124kg
10 x 124kg
10 x 124kg
PRSnatch pull 3 x 70kg
3 x 90kg
3 x 110kg
3 x 125kg
3 x 135kg
3 x 135kg
3 x 135kg
PRBench press 10 x 40kg
10 x 60kg
10 x 80kg
10 x 80kg
10 x 80kg
PRPendlay row 5 x 70kg
10 x 110kg
10 x 110kg
10 x 110kg
10 x 110kg
10 x 110kg
PRTriceps cable pushdown 15 x 20kg
15 x 20kg
15 x 20kg
▼ Friday 31st July 2020
- Front Squat - Paused squat - Good morning - Loading race
Friday 31st July 2020
▲
Front Squat 5 x 20kg
5 x 60kg
5 x 80kg
5 x 100kg
5 x 107.5kg
5 x 107.5kg
5 x 107.5kg
PRPaused squat 5 x 80kg
5 x 100kg
5 x 105kg
5 x 105kg
5 x 105kg
PRGood morning 10 x 60kg
10 x 60kg
10 x 60kg
PRLoading race 60kg - 20m
60kg - 20m
60kg - 20m
60kg - 20m
60kg - 20m
90kg - 20m
▼ Thursday 30th July 2020
- Pull up - Press - Pendlay row - Log press - Side raise
Thursday 30th July 2020
▲
Pull up 5 x 124kg
5 x 124kg
5 x 124kg
Press 5 x 20kg
5 x 40kg
5 x 60kg
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
Pendlay row 5 x 70kg
5 x 120kg
5 x 130kg
5 x 130kg
5 x 130kg
5 x 130kg
5 x 130kg
PRLog press 8 x 70kg
8 x 70kg
PR 7 x 70kg
Side raise 12 x 15kg
12 x 15kg
12 x 15kg
▼ Thursday 30th July 2020
- Walking - Plank - Sit-up
Thursday 30th July 2020
▲
Walking 3,5km - 30.00
Plank 128.3kg - 00.30
128.3kg - 00.32
128.3kg - 00.28
Sit-up 20 x Body weight
20 x Body weight
20 x Body weight
20 x Body weight
20 x Body weight
Easy tempo
Hartslag: +-130
▼ Wednesday 29th July 2020
- Squat - Stiff leg deadlift - Tire deadlift
Wednesday 29th July 2020
▲
Squat 5 x 20kg
5 x 70kg
5 x 100kg
5 x 120kg
5 x 140kg
5 x 150kg
5 x 150kg
5 x 150kg
5 x 150kg
5 x 150kg
Stiff leg deadlift 8 x 70kg
8 x 120kg
8 x 150kg
8 x 150kg
8 x 150kg
8 x 150kg
PRTire deadlift 5 x 220kg
▼ Tuesday 28th July 2020
- Bicycle - Plank - Sit-up
Tuesday 28th July 2020
▲
Bicycle ? m - 15:00
Plank 128.3kg - 00.45
128.3kg - 00.40
128.3kg - 00.47
Sit-up 20 x Body weight
20 x Body weight
20 x Body weight
20 x Body weight
20 x Body weight
Bij mijn sportdietiste een bodyscan laten doen (voor de verhouding van spier en vet)
Resultaat !
28Januari : 120.5kg
28Juli : 128.3kg
In 6 maand tijd 8kg bijgekomen, waarvan 7kg puur spier en 1kg vet.
Super tevreden !!
Nu komt het moeilijkste, terug vet verminderen en terug naar 120kg of minder gaan.
Met iets meer cardio en beter dieet zou het lukken.
Wish me luck 💪😃
▼ Monday 27th July 2020
- Dips - Snatch pull - Bench press - Pendlay row - Barbell curl - Triceps cable pushdown
Monday 27th July 2020
▲
Dips 8 x 124kg
8 x 124kg
8 x 124kg
8 x 124kg
8 x 124kg
Snatch pull 3 x 40kg
3 x 70kg
3 x 90kg
3 x 120kg
3 x 130kg
3 x 130kg
3 x 130kg
3 x 130kg
3 x 130kg
PRBench press 10 x 20kg
10 x 40kg
10 x 75kg
10 x 75kg
10 x 75kg
Pendlay row 10 x 105kg
10 x 105kg
10 x 105kg
10 x 105kg
10 x 105kg
PRBarbell curl 15 x 20kg
15 x 20kg
15 x 20kg
Triceps cable pushdown 15 x 20kg
15 x 20kg
15 x 20kg
