wzoet's log

[zoetw]

gisteren.

Bench press paused
opw
4x3x86,25kg

Incline DB press
opw 3x8x36kg

Dips
opw
4x8x18,25kg

Cable side lateral 2 handen
12x6,25kg per kant
8x6,25kg
6x6x25kg taffes zwaar

Incline prone lateral raise
3x12x6kg

One arm cable overhead extensions cable
4x10x11,25kg

 

[zoetw]

legpress plate loaded gewicht schijven
opw
3x8x174kg
10x174kg

deze legpress heeft zo'n zieke rom dat rep 3 al aanvoelt als rpe 8, dan moet je er nog 5

RDL's bb
opw
3x8x112,5kg echt rpe 5/6
10x112,5kg

Seated hamstring curls
12x63kg
3x10x63kg

Front foot elevated bulgs split squat
3x10x20kg per kant

superset met

Plate loaded leg extension
8x20kg per kant
5x20kg per kant
5x20kg per kant

 

[wzoet]

bench press paused
opw
8x80kg
7x80kg achtste fail
5x80kg op safe

front + rear foot elevated supported split squat werkbeen geladen, andere hand support.
opw
4x10x40kg per hand

Incline machine press plate loaded ( gew per kant)
10x55kg
10x55kg
7x55kg

Leg Extensions plate loaded unilateraal
3x8x25kg per kant
6x25kg
6x20kg dropset + hold

Cable flye unilateraal
2x12x4 blokkies

Butterfly raises
15x8kg
12x8kg
10x8kg
8x8kg

Lying tricep db extension 2 handen tegelijk
3x12x14kg

 

[wzoet]

uni lateraal illiac pulldown
3x12x49kg
14x49kg

Legcurls liggend
4x15x43kg

Seated row dual handle
4x10-12x 53kg ( + paar partials

Hip Extensions
4x12x36kg

30 degree cable abductions
5x12x 5kg/7/8/10/10 per kant

Rear delt rows
4x12x24kg

Incline DB curls
12x14,5kg
10x14,5kg
8x14,5kg

 

[wzoet]

bench paused
opw
4x3x88kg

incline db press
opw
5x38kg
7x36kg
6x36kg

one arm cable flyes
2x12x4blokkies
10x4xblokkies

dual handle illiac pulldown
5x8x47kg

Side raise lateral
3x10-12x8kg

Rear delt flyes cable
3x10x5kg

DB tricep extension liggend
5x14,5kg
5x14kg
2x8x12kg
8x10kg

 

[wzoet]

legpress plate loaded hammer strenght gewicht schijven
opw
3x10x175kg
11x175kg rpe 12

RDL bb
opw
3x8x115kg
1x115kg voelde dat mn brace echt opeens gone was, neergeflikkert.

Deficit bulg split sq
3x8x22kg

leg extension plate loaded unilateraal
3x5x20kg + 2sec hold

seated hammies
8x73kg
3x10x67kg 2 dropsetjes tot fail

heerlijke training

 

[wzoet]

cable abductions
5x10x10kg

dual handle illiac pulldown
4x8x53kg

dual handle lpd
3x10x53kg

DB curls incline
2x6x16kg
8x16kg

Rear delt flyes
3xtot pomp

Seated calves

 

[wzoet]

bench paused
opw
3x6x80kg rpe 7/8

front & rear foot elevated split squat supported
opw
4x10x42kg per hand

Dips
3x8xbw + 20kg

Leg extensions plate loaded
4x8x20kg

Incline machine press plate loaded
10x55kg
8x55kg
6x55kg

Tricep extensions oh cable
2x11x11,25kg
2x10x11,25kg

Tricep pushdowns dual rope
3 sets failure.

 

[wzoet]

chins
opw
3xbw+35kg
3x5xbw + 20kg

DB rows
4x8x38kg

Legcurls ligged
4x10x55kg

Hip extensions
2x10x36kg
2x10x44kg
2x15x28kg

Uni lateraal hip thrust
2x10x20kg

 

[wzoet]

bench paused
opw
4x3x90kg

Incline DB press
opw
3x8x36kg beter dan 3 weken terug, lagere rpe.

Legpress hammer strenght gew schijven
opw
4x8x180kg

Unilateraal supported front + rear foot elevated split squat
12x42kg
2x10x42kg

Butterfly raises
5x12x9kg

Chest flyes
8x12,5kg
8x12,5kg

Unilateraal OH tricep extension cable
10x12,5kg
2x8x12,5kg

 

[wzoet]

gisteren

Incline DB curls
5x6x16kg

Lower trap cable raise
3x10x8kg

DB preacher curl
10x14kg
2x8x14kg

 

[wzoet]

vandaag bw 74,9kg

bench paused
opw
3x7x80kg

belt sq
opw
3x8x120kg

Dips
opw
2x8xbw + 22kg
7xbw + 22KG
6Xbw + 22kg

Leg Extensions
4x10x20kg

Cable side laterals 2 handen tegelijk
5x8x6,25kg

Cable tricep kickback
3x12x6,25kg

 

[wzoet]

4e training achter elkaar door omstandigheden en werk, laatste dag rdl's niet heel handig.

RDL's
opw
8x117,5kg
2x8x100kg

High to low row hammers strenght
4x10x35kg per kant

Seated hamstring curls
4x8x73kg

Stepped back hammer row lat foccused
13x62,5kg
2x12x62,5kg

High incline trap row ( arc motion
3x12x20kg

One arm rear delts
2x12x15kg

Cable preacher curl dual losse hendel
2x15x20kg
2x12x20kg

 

[wzoet]

bench paused
opw
4x3x92,5kg

Incline db press
5x38kg
3x6x36kg

Flyes one arm
3x12x12,5kg

behind the shoulder lateral raises
4x10-12x8kg

DB tricep extensions double hand
4x6x14kg

prima

 

[wzoet]

legpress gewicht schijven
opw
4x8x185kg

RDL bb
opw set met 100 tijdens uitracken lichte scheut geracked
gekapt dus

Hamstringscurls zittend
5x12x50kg

Leg extensions plate loaded
4x12x20kg per been

Incline DB curls
3x8x16kg

DB preacher curls
3x10x12kg

FF deloadje, inlossen.

 

[wzoet]

ziek geweest, 3kg kwijt en een hamstringpees naar de kloten. slowly easin in vandaag

Bench paused
5x20kg
5x40kg
5x60kg
5x70kg
5x75kg
5x80kg

Pullups
5x8xbw

Incline DB press
6x24kg
6x28kg
6x32kg
6x36kg

High to low row
3x12x25kg per kant

superset

Dips 3x12xbw

wat side delts, arms, deze week deload

 

[wzoet]

bw 73,6kg

bench paused
5x40kg
5x60kg
5x70kg
5x77,5kg
5x85kg

Incline db press
3x8x32kg

Belt squat
5x5x120kg

Split SQ
3x12x16kg

Press arounds
3x12x20kg

Unilateraal db shoulder press
2x12x16kg

Tricep extensions uni lateraal
3x10x20kg per hand

Side laterels cable
3x12x5kg per kant

 

[wzoet]

chins
opw
3x35kg
3x25kg
3x5x20kg

Hip Extension
2x12x30kg
2x10x30kg

Uni lateraal pulldown supported
10x39/43/49/53/59

Inline DB rows 2 armen tegelijk
4x10x24kg per hand

RDL's db superset lying legcurls
3x8x24kg 3x12x43kg

DB Curls
3x8x18kg per hand

Overhead bicep cable curls
3x10x14kg per hand

 

[wzoet]

training waar ik zin in had, oef uitkiezen die in mn schema komen. 1 nov daarmee aan de slag. ondertussen hamstring blessure laten herstellen nog en kcals langzaam omhoog

Bench 3 sec paused
4x3x76,25kg

Split SQ db 5x8x18kg

Hammer strenght flat press
8x20kg
8x40kg
8x60kg
8x80kg

Legextension plate loaded uni lateraal
4x8x15kg per kant

High incline neutral grip shoulder press
8x14kg
8x18kg
8x24kg
6x26kg

Linair hack squat machine kuiten
5x12x40kg

Dips machine
3x12x57kg

Overhead db tricep extension
12x10kg
10x10kg

Crossbody cable tricep extension
10x10kg
10x10kg

 

[wzoet]

gisteren

Glute ham raise
4x5xbw

Seated hamstrings
6x73kg
3x8x57kg

Reverse lunges front foot elevated
2x10x12kg
2x10x18kg

seated row hammer strenght lat foccused
10x60kg per kant
10x62,5kg per kant
10x65kg per kant
10x70kg per kant

High to low row superset hammerstrenght seated row
3x8x35kg per kant 3x10x40kg per kant

Ring pullups
8xbw
6xbw leeg

DB preacher curls
10x12kg
2x8x12kg

Incline DB curls
3x10x12kg dubbel hands

Rear delt rows
12x24kg
10x24kg
10x24kg