The-Lion
3 ♥
▼ Tuesday 25th February 2020
- Push press - Squat - Dumbbell press - Front raise - Machine shoulder press - Triceps cable pushdown
Tuesday 25th February 2020
▲
▼ Monday 24th February 2020
- Avond workout
Monday 24th February 2020
▲ Avond workout
Bicycle ? m - 15:00
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
Crunch 10 x
10 x
10 x
10 x
10 x
Good morning 10 x
10 x
10 x
10 x
10 x
Kettlebell swing 10 x 12kg
10 x 12kg
10 x 12kg
10 x 12kg
10 x 12kg
Side bend 10 x
10 x
10 x
10 x
10 x
PRPlank 122kg - 00.45
122kg - 00.45
122kg - 00.45
122kg - 00.45
122kg - 00.45
▼ Friday 21st February 2020
- Bench press - Push press - Db bench press - Dumbbell flyes - Good morning - Sit-up
Friday 21st February 2020
▲
Bench press 5 x 20kg
5 x 20kg
5 x 60kg
5 x 60kg
7 x 70kg
5 x 80kg
Push press 1 x 20kg
3 x 60kg
5 x 70kg
5 x 70kg
5 x 70kg
5 x 70kg
5 x 70kg
Db bench press 10 x 24kg
10 x 24kg
10 x 24kg
10 x 24kg
10 x 24kg
Dumbbell flyes 10 x 121kg
10 x 121kg
10 x 121kg
10 x 121kg
10 x 121kg
Good morning 10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
▼ Thursday 20th February 2020
- Deadlift - Squat - Lat Pulldown - Pendlay row - Seated cable row - Truck pull
Thursday 20th February 2020
▲
Deadlift 3 x 60kg
3 x 100kg
3 x 140kg
2 x 180kg
2 x 200kg
Squat 1 x 60kg
1 x 100kg
6 x 133kg
6 x 133kg
6 x 133kg
6 x 133kg
Lat Pulldown 10 x 79kg
10 x 79kg
10 x 79kg
10 x 79kg
10 x 79kg
Pendlay row 10 x 70kg
10 x 70kg
10 x 70kg
10 x 70kg
10 x 70kg
Seated cable row 10 x 91kg
10 x 91kg
10 x 91kg
10 x 91kg
10 x 91kg
Truck pull 290kg - 20m
290kg - 20m
290kg - 20m
290kg - 20m
▼ Tuesday 18th February 2020
- Pr time
Tuesday 18th February 2020
▲ Pr time
Squat 1 x 60kg
1 x 100kg
1 x 140kg
1 x 180kg
1 x 190kg
PRPush press 1 x 20kg
1 x 60kg
1 x 80kg
1 x 90kg
1 x 95kg
PRTruck pull 220kg - 20m
220kg - 20m
220kg - 20m
220kg - 20m
220kg - 20m
220kg - 20m
▼ Monday 17th February 2020
- Squat - Deadlift - Front Squat - Leg extensions - Leg curls - Sit-up
Monday 17th February 2020
▲
Squat 3 x 60kg
3 x 100kg
10 x 114kg
8 x 138kg
PR 6 x 158kg
PRDeadlift 3 x 60kg
3 x 100kg
3 x 140kg
5 x 180kg
5 x 180kg
5 x 180kg
5 x 180kg
5 x 180kg
Front Squat 5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
PRLeg extensions 10 x 59kg
10 x 59kg
10 x 76kg
10 x 76kg
10 x 86kg
10 x 86kg
Leg curls 10 x 49kg
10 x 49kg
10 x 59kg
10 x 59kg
10 x 76kg
10 x 76kg
PRSit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
▼ Thursday 13th February 2020
- Deadlift - Squat - Pendlay row - Lat Pulldown - Seated cable row - Cable curl - Sled drag - Sled pull
Thursday 13th February 2020
▲
Deadlift 3 x 60kg
3 x 100kg
3 x 140kg
3 x 180kg
2 x 220kg
Squat 3 x 114kg
3 x 114kg
3 x 114kg
3 x 114kg
3 x 114kg
3 x 114kg
3 x 114kg
3 x 114kg
3 x 114kg
3 x 114kg
Pendlay row 10 x 70kg
10 x 70kg
10 x 70kg
10 x 70kg
10 x 70kg
Lat Pulldown 10 x 79kg
10 x 79kg
10 x 79kg
10 x 79kg
10 x 79kg
Seated cable row 10 x 91kg
10 x 91kg
10 x 91kg
10 x 91kg
10 x 91kg
Cable curl 10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
PRSled drag 100kg - 20m
100kg - 20m
100kg - 20m
Sled pull 100kg - 20m
100kg - 20m
100kg - 20m
▼ Tuesday 11th February 2020
- Push press - Bench press - Dumbbell press - Front raise - Side raise - Sled pull - Sled drag
Tuesday 11th February 2020
▲
Push press 3 x 20kg
3 x 60kg
3 x 70kg
3 x 80kg
1 x 90kg
PRBench press 5 x 68kg
5 x 68kg
5 x 68kg
5 x 68kg
5 x 68kg
Dumbbell press 10 x 24kg
10 x 24kg
10 x 24kg
10 x 24kg
10 x 24kg
Front raise 8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
Side raise 8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
Sled pull 135kg - 20m
135kg - 20m
135kg - 20m
Sled drag 135kg - 20m
135kg - 20m
135kg - 20m
▼ Monday 10th February 2020
- Squat - Deadlift - Front Squat - Leg extensions - Leg curls - Sit-up - Walking
Monday 10th February 2020
▲
Squat 4 x 60kg
4 x 100kg
15 x 105kg
PR 10 x 114kg
8 x 124kg
Deadlift 3 x 60kg
3 x 100kg
5 x 120kg
5 x 140kg
5 x 140kg
5 x 150kg
5 x 150kg
Front Squat 8 x 70kg
8 x 70kg
8 x 70kg
8 x 70kg
8 x 70kg
PRLeg extensions 10 x 59kg
10 x 59kg
10 x 79kg
10 x 79kg
10 x 82kg
10 x 82kg
Leg curls 10 x 49kg
10 x 49kg
10 x 52kg
10 x 52kg
10 x 62kg
10 x 62kg
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
Walking 2000m - 10.00
▼ Monday 10th February 2020
- Bicycle - Plank - Kettlebell swing - Sit-up
Monday 10th February 2020
▲
Bicycle ? m - 15:00
Plank 120kg - 01.00
120kg - 01.00
120kg - 01.00
Kettlebell swing 10 x 12kg
10 x 12kg
10 x 12kg
10 x 12kg
10 x 12kg
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
▼ Thursday 6th February 2020
- Deadlift - Squat - Lat Pulldown - Pendlay row - Seated cable row - Sit-up
Thursday 6th February 2020
▲
Deadlift 3 x 60kg
3 x 100kg
3 x 140kg
5 x 160kg
3 x 170kg
2 x 180kg
Squat 4 x 60kg
4 x 100kg
5 x 133kg
5 x 133kg
5 x 133kg
5 x 133kg
5 x 133kg
Lat Pulldown 10 x 79kg
10 x 79kg
10 x 79kg
10 x 79kg
10 x 79kg
Pendlay row 10 x 70kg
10 x 70kg
10 x 70kg
10 x 70kg
10 x 70kg
Seated cable row 10 x 91kg
10 x 91kg
10 x 91kg
10 x 91kg
10 x 91kg
PRSit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
▼ Monday 3rd February 2020
- Squat - Deadlift - Front Squat - Leg extensions - Sit-up - Sled drag
Monday 3rd February 2020
▲
Squat 4 x 60kg
4 x 100kg
4 x 140kg
4 x 150kg
3 x 160kg
2 x 170kg
Deadlift 3 x 80kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
Front Squat 8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg
Leg extensions 10 x 54kg
10 x 54kg
10 x 73kg
10 x 73kg
10 x 86kg
10 x 86kg
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
Sled drag 80kg - 20m
80kg - 20m
80kg - 20m
80kg - 20m
80kg - 20m
▼ Friday 31st January 2020
- Bench press - Press - Db bench press - Dumbbell flyes - Sit-up - Sled drag - Sled pull
Friday 31st January 2020
▲
Bench press 10 x 20kg
5 x 40kg
10 x 60kg
8 x 70kg
6 x 80kg
PRPress 5 x 40kg
6 x 60kg
6 x 60kg
6 x 60kg
6 x 60kg
PRDb bench press 8 x 30kg
8 x 30kg
8 x 30kg
8 x 30kg
8 x 30kg
Dumbbell flyes 10 x 121kg
10 x 121kg
10 x 121kg
10 x 121kg
10 x 121kg (Machine)
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
Sled drag 80kg - 20m
80kg - 20m
120kg - 20m
120kg - 20m
Sled pull 2 x 80kg
2 x 80kg
PR 2 x 120kg
2 x 120kg
PR
▼ Tuesday 21st January 2020
- Push press - Bench press - Dumbbell press - Front raise - Sit-up - Sled drag
Tuesday 21st January 2020
▲
Push press 3 x 20kg
3 x 40kg
9 x 60kg
7 x 70kg
4 x 78kg
PRBench press 3 x 40kg
3 x 60kg
8 x 70kg
8 x 70kg
8 x 70kg
8 x 70kg
Dumbbell press 10 x 26kg
10 x 26kg
10 x 26kg
10 x 26kg
10 x 26kg
Front raise 8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
Sled drag 80kg - 20m
80kg - 20m
80kg - 20m
80kg - 20m
140kg - 20m
140kg - 20m
140kg - 20m
140kg - 20m
▼ Monday 20th January 2020
- Squat - Deadlift - Leg curls - Leg extensions - Walking
Monday 20th January 2020
▲
Squat 4 x 60kg
5 x 100kg
5 x 120kg
5 x 120kg
5 x 140kg
5 x 140kg
Deadlift 3 x 80kg
3 x 100kg
5 x 140kg
5 x 140kg
5 x 140kg
Leg curls 10 x 49kg
10 x 49kg
10 x 59kg
10 x 59kg
10 x 63kg
10 x 63kg
Leg extensions 10 x 54kg
10 x 54kg
10 x 59kg
10 x 59kg
10 x 63kg
10 x 63kg
Walking 2000m - 10.00
▼ Sunday 19th January 2020
- Plank - Squat - Deadlift - Push press - Bench press
Sunday 19th January 2020
▲
Plank 120kg - 01.00
120kg - 01.00
120kg - 01.00
Squat 4 x 60kg
4 x 100kg
5 x 120kg
5 x 140kg
Deadlift 3 x 80kg
5 x 100kg
5 x 140kg
Push press 3 x 20kg
3 x 40kg
5 x 60kg
5 x 70kg
Bench press 3 x 40kg
3 x 60kg
5 x 70kg
5 x 80kg
▼ Tuesday 31st December 2019
- Push press - Bench press - Dumbbell press - Front raise - Behind the neck press - Good morning - Walking
Tuesday 31st December 2019
▲
Push press 3 x 20kg
3 x 40kg
3 x 60kg
6 x 72kg
PR 4 x 77kg
2 x 81kg
PRBench press 3 x 40kg
3 x 60kg
5 x 81kg
5 x 81kg
5 x 81kg
5 x 81kg
5 x 81kg (Focus on reps)
Dumbbell press 10 x 24kg
10 x 24kg
10 x 24kg
10 x 24kg
10 x 24kg
Front raise 8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
Behind the neck press 8 x 20kg
8 x 20kg
8 x 20kg
8 x 20kg
8 x 20kg
PRGood morning 10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg
Walking 2000m - 10.00
▼ Friday 27th December 2019
- Deadlift - Squat - Pendlay row - Lat Pulldown - Seated cable row - Good morning - Walking
Friday 27th December 2019
▲
Deadlift 3 x 80kg
3 x 100kg
10 x 150kg
8 x 175kg
PR 5 x 200kg
Squat 2 x 60kg
2 x 100kg
5 x 130kg
5 x 130kg
5 x 130kg
5 x 130kg
5 x 130kg
Pendlay row 8 x 70kg
8 x 70kg
8 x 70kg
8 x 70kg
8 x 70kg
Lat Pulldown 10 x 79kg
10 x 79kg
10 x 79kg
10 x 79kg
10 x 79kg
PRSeated cable row 10 x 86kg
10 x 86kg
10 x 86kg
10 x 86kg
10 x 86kg
PRGood morning 10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg
Walking 2000m - 10.00
▼ Tuesday 24th December 2019
- Push press - Bench press - Side raise - Front raise - Dumbbell press - Sit-up - Walking
Tuesday 24th December 2019
▲
Push press 3 x 20kg
3 x 50kg
9 x 60kg
7 x 68kg
4 x 77kg
PRBench press 3 x 40kg
8 x 68kg
8 x 68kg
8 x 68kg
8 x 68kg (Focus on endurance)
Side raise 8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
Front raise 8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
8 x 16kg
Dumbbell press 5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
Walking 2000m - 10.00
▼ Friday 20th December 2019
- New power program
Friday 20th December 2019
▲ New power program
Plank 120kg - 01.00
120kg - 01.00
120kg - 01.00
Squat 2 x 60kg
2 x 100kg
2 x 140kg
6 x 150kg
PR 4 x 160kg
3 x 165kg
PRDeadlift 3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 140kg (Focus op snelheid)
Front Squat 8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg
Leg curls 10 x 49kg
10 x 49kg
10 x 59kg
10 x 59kg
10 x 63kg
10 x 63kg
Leg extensions 10 x 59kg
10 x 59kg
10 x 72kg
10 x 72kg
10 x 82kg
10 x 82kg
Sit-up 15 x Body weight
15 x Body weight
15 x Body weight
15 x Body weight
Walking 2000m - 10.00 (Snelheid van 5.5)
