Benen

8/21/2006 1 340 9x 350 6x
325 6x
2 140 8x 8x 7x
3 20 10x 22,5 9x
25 8x
8/28/2006 1 320 10x 340 9x
360 8x
2 140 8x 8x 8x
3
9/4/2006 1 350 9x 370 7x
400 5x
2 145 7x 6x 6x
3
9/11/2006 1
2
3 145 9x 9x 8x
9/18/2006 1 360 11x 390 9x
420 6x
2 150 6x 6x
152,5 6x
3
9/25/2006 1 155 6x 157,5 6x
160 4x
2 370 11x 400 8x
430 5x
3

Borst
125 6x 115 7x
105 8x
100 7x 95 7x
90 7x
40 11x 42,5 9x
45 7x
125 7x 115 8x
105 7x
100 8x 95 8x
90 8x
45 10x 10x 10x
130 6x 120 7x
110 8x
105 8x 100 8x
95 8x
zwaarste dumbel
11x 10x 9x
135 5x 125 6x
115 7x
110 6x 105 6x
100 7x
50 6x 47,5 7x
45 7x
135 5x 125 7x
115 8x
110 6x 6x 105 6x
50 8x 8x 8x
135 6x 125 6x
115 6x
115 6x 110 7x
105 7x
140 4x 130 6x
120 6x

Schouders
65 7x 7x 6x
30 6x 6x 6x

Rug
140 7x 150 6x
160 1x
8x 7x 7x

Kuiten
200 12x 240 10x
280 9x

110 10 10x 8x 10x 32,5 10x 10x 10x 50 12x 10x 9x
65 7x 7x 6x

Triceps
45 10x 8x 10x

22,5 9x 9x 7x

10x 10x 9x

20 11x 10x 9x

95 9x 8x 6x

30 15x 10x 10x
15x 12x 12x

55 10x 10x 10x

22,5 10x 10x 9x

30 10x 32 8x
34 7x
140 7x 150 6x
160 4x
32 5x 30 6x 30 6x andersom
9x 9x 8x
10 12x 12x 12x
32 10x 10x 9x

60 10x 9x 9x

22 10x 9x 8x

100 10x 10x 9x

15x 13x 11x

250 12x 280 10x
310 8x

55 8x 7x 6x

50 8x 8x 7x

10x 10x 10x

24 9x 8x 9x

10kg 10x 9x 11x

11x 10x 6x

192,5 9x 9x 9x

26 6x 6x 6x

100 10x 10x 7x

70 8x 7x 6x

60 9x 9x 9x

55 8x 6x 6x

50 9x 9x 9x

25 9x 8x 7x

10 8x 8x 8x

65 9x 9x 9x

25 8x 7x 7x

105 8x 6x 100 6x 32,5 12x 35 12x

320 10x 9x 8x

55 8x 8x 6x

55 5x 50 8x 8x

14x 13x 10x

12,5 8x 8x 7x

15x 14x 13x

105 8x 7x 6x

40 14x 14x 12x

10 110 10x 10x
10x 9x 9x 9x
65 8x 8x 8x

andersom
9x 9x 7x

50 15x 60 10x 10x 55 8x 7x 6x

Buik
14x 12x 12x

45 11x 47,5 8x
50 5x
11x 11x 11x

30 7x 7x 6x

140 7x 150 6x
160 4x
9x 8x 6x

Biceps
55 8x 7x 6x

32,5 8x 7x 6x
100 10 10x 10x
10x
70 8x 7x 6x
32,5 10x 10x 9x

8x 7x 6x
37,5 12x
130 9x 150 6x
170 1x
9x 7x 7x

10/100 10x 12/110
10x 10x
80 5x 70 7x 65 8x 140 7x 155 5x
172,5 1x
35 7x 6x 6x
8x 8x 6x

65 10x 10x 70 10x 25 9x 8x 7x

65 10x 62,5 10x
60 9x
300 12x 310 11x
320 10x 9x 8x

32,5 10x 12x 12x

14x 13x 12x

55 6x 6x 6x
25 9x 8x 8x

15 6x 8x 10x

15x 14x 12x

85 1x 80 5x 75 6x 7x 7x 7x

10/2/2006 1
2
3

1 Legpress
2 Squat
3 Lunges

Bankdruk
Sch bankdr
Sch dumbell

Military
Deadlift
Dumbell
Optrekken
Shrug + AchterkantDumbel row

Leggpress
Staan
Zittend

Barbel
Extensions
Hammer+ onderarmDips
Dumbell
Smal bank

Hangend
Dragon
Sit up+dumbell

Benen
1 380 11x 410 8x
440 4x
3 165 6x 7x 7x

Rug
150 7x 160 5x
180 1x
5 6x 5x 0 6x

5 150 9x 160 7x
170 5x
1 360 10x 380 8x
400 6x
3 170 4x 160 7x
150 10x
5
1 150 9x 160 7x
170 5x
3

Kuiten

Biceps

25 8x 8x 8x

Borst
2 140 4x 130 5x
120 7x
4

80 7x 7x 7x

22,5 10x 9x 8x

6 50 8x 7x 6x

150 7x 165 5x
185 1x
5kg 8x 7x 0kg 6x

50 10x 9x 8x

2 140 4x 160 2x
110 10x
4 120 4x 110 6x
100 8x
6 110 12x 10x 7x

80 11x 90 9x
100 6x
155 7x 170 5x
190 0x

22,5 10x 10x 9x

22,5 10x 9x 9x

5

2 140 3x 130 5x
120 8x
4 120 5x 110 6x
100 8x
6

1

2

3

4

5

6

1

2

3

4

5

6

1

2

3

4

5

6

1

2

3

4

5

6

1 Legpress
3 Squat
5 Stiff legged dl

Deadlift
Optrekken
Barbel row

50 10x 9x 6x

Barbel curl
Staand hammer
Zit. dumbel curl

2 Bankdrukken
4 Schuinbankdruk
6 Schuin dumbel

Buik

Schouders
Triceps
85 1x 80 5x 75 6x 55 6x 6x 6x
35 7x 6x 7x

17,5 8x 8x 20 8x

85 2x 80 5x 75 6x 105 7x 100 7x
95 8x
87,5 1x 82,5 4x
55 6x 6x 5x
77,5 5x
35 6x 32,5 8x
20 7x 7x 7x
30 8x
90 0x 85 3x 80 4x
50 7x 8x 7x
27 12x 9x 11x

20 9x 6x 5x

Military press
Zittend dumbell
Zittend military

Extensions
Dips
Smal bankdruk

Benen

Rug

Kuiten

Biceps

Borst

1

2

3

4

5

6

1

2

3

4

5

6

1

2

3

4

5

6

1

2

3

4

5

6

1

2

3

4

5

6

1

2

3

4

5

6

1

2

3

4

5

6

1 Legpress
3 Squat
5 Stiff legged dl

Deadlift
Optrekken
Barbel row

Barbel curl
Staand hammer
Zit. dumbel curl

2 Bankdrukken
4 Schuinbankdruk
6 Schuin dumbel

Buik

Schouders

Triceps

Military press
Zittend dumbell
Zittend military

Extensions
Dips
Smal bankdruk