wzoet's log

[wzoet]

vandaag

incline bench ( eeuwen terug)
5x20/40/60/70/75kg
4x80kg
8x60kg paused

Legpress hammer strenght
4x8x120kg totaal

Flat db press ( eeuwen terug)
6x24/28/32/36kg
4x40kg
2x6x34kg
8x34kg

altijd geskipped, geef deze eens een kans denk ik, voelde goed.

DB split squats
4x8x20kg per hand

Cable flyes 1 hand superset close grip bench press
3x12x12kg 8x60kg 2x6x60kg

One hand overhead cable extension
8x10kg
2x8x12,5kg
12x10kg

Side raises ( 30 sec rust)
12x8kg per kant
12x8kg
10x8kg
8x8kg
6x8kg

 

[wzoet]

vandaag push training waar ik zin in had.

OHP paused
opw
5x20kg
3x40kg/45/50/55kg/60kg
2x65kg

Close grip bench press paused met 2x 18kg chain
3x20kg/40kg/60/70kg/2x75kg
2x3x60kg
5x60kg

Banded db floorpress
5x18kg/24kg/28kg
8x28kg zonder band

Hip Extensions ss lying legcurls
3x10x28kg ss 3x10x36kg
dropset max x bw ss max x 23kg

dual handle cable side laterals
4x10-12x8kg

Katana Extensions
3x10x8kg

 

[wzoet]

Zondag

Pullups
13xbw
12xbw
10xbw
10xbw

Dual handle cable pulldown
4x12x43kg

DB seal row
3x8x24kg

cable trap raise
4x10x8kg

LPD low to high 1 arm
3x10x45kg

Overhead cable curl
3x10x15kg

Bayesian cable curls

 

[wzoet]

leg extension plate loaded
4x8x15kg per kant

superset legpress hammer strenght plate loaded
2x12x120kg
2x10x140kg

front foot elevated split squats
4x8x18kg per hand

superset db rdl's
4x8x26kg

hamstringcurls zittend
4x8x63kg

Reverse lunges deficit
2x10x16kg per hand

 

[wzoet]

incline db press
3x8x34kg
5x38kg

flat press plate loaded
3x12x60kg aan schijven

cable flyes
12x10kg
2x12x12,5kg

cable side laterals
3x12x5kg
5x7,5kg one arm

cgbp
2x10x60kg
9x60kg

Incline tricep extensions
3x12x12kg per hand

 

[wzoet]

seated row dual handle
3x12x50kg

t bar row chest supported
8x20kg
2x8x40kg
6x60kg

leg curls staan
3x8-12x2 reps van failure

Hip Thrust machine
3x6x60kg

LPD dual handle
4x10x52kg

Superset

straight arm pulldown
4x8-10x20kg

Incline DB curls
3x12x14kg

DB preacher curls
8x10kg
8x12kg
8x14kg
4x14kg

DB curls
2x10x14kg per hand tegelijk

 

[wzoet]

DB flat press
opw
4x8x30kg lage buy in rpe 7, nooit gedaan deze maar voelt goed

Incline machine press
2x12x50kg per kant
8x60kg

Dips
opw
opw
5xbw +30kg
3x5xbw + 20kg

Cable press around
2x10x20kg
8x20kg

DB shoulder press
3x10x18kg

Side laterals
2x10x10kg

Dual rope tricep pushdown
3x12x15kg

Incline DB extension 2 handen
8x14kg
6x14kg

 

[wzoet]

zaterdag

High to low row
4x8x42,5kg schijven

Belt SQ gew schijven
opw
5x120kg/140kg/160kg/180kg/
2x200kg

DB split SQ front rear foot elevated
3x8x20kg

Leg Extensions plate loaded
4x8x15kg per kant

Incline DB curls
3x12x14kg

Incline preacher curl
14kg x 8-7-6

 

[wzoet]

Incline db press
opw
4x8x34kg

legpress hammerstrenght gew schijven
10x140kg
10x160kg
8x170kg
8x180kg

Plate loaded chest press gew schijven
2x8x65kg
2x8x70kg

Front foot + rear foot elevated split sq
3x8x22kg per hand

Cable flyes
3x12x20kg

Side laterals 2 handen tegelijk
5kg x 15-12-10-8

Uni lateraal tricep extension
4x8x11,25kg

 

[wzoet]

seated hamstring curls
4x8x63kg

RDL bb ( eerste x weer)
8x60kg
3x8x80kg

Chins
4x10xbw

Hammerstrenght row stepped back
3x10x60kg per kant

Hammer strenght seated row small grip
2x10x80kg

Thrust machine
8x40kg
3x10x60kg

Low to high row
3x8x21kg

Cable preacher curl
3x8x10kg

Incline DB curls
3x8x16kg

 

[wzoet]

seated legcurls
wu
12x63kg
12x63kg
10x63kg
10x63kg

High to low row
4x10x40kg per kant

RDL nog voorzichtig met deze merk ik
3x8x85kg
6x92,5kg

Stepped back hammer pulldown
3x8x62,5kg per kant

Incline low to high row
3x8x21kg per kant

Uni lateraal hip thrusts
4x10x16kg

Incline DB curls
2x10x16kg
2x8x16kg

 

[wzoet]

vandaag

legpress gewicht schijven
4x8x170kg

incline db press
9x34kg
3x8x34kg

front foot elevated splits
3x10x22kg per hand

Cable flyes
15x11,25kg
11x11,25kg

Uni lateraal legextension plate loaded
2x8x20kg

Uni lateraal tricep extension
3x12x4blokkies + 1,25kg schijf

crossbody tricep pushdown
2x12x3 blokkies

Side raises seated
12x7kg 12x7kg - 10x7kg - 10x7kg

 

[wzoet]

DB press flat
4x6x34kg

DB anterior delt press
3x10x22kg

Belt SQ
opw
3x12x120kg

Front foot elevated bulg split sq
3x8x20kg

CGBP
2x10x62,5kg
8x67,5kg

Cable flyes
15x11,25kg
11x11,25kg

Leg Extensions unilateraal plate loaded
3x10x20kg per kant

Incline prone side raises
4x12x6kg each

Incline tricep extensions double handed
3x10x14kg

 

[wzoet]

seated legcurls
4x8x73,5kg

GHR
3x6xbw

Chins
4x10xbw + 2kg en een trui

High to low row
2x8x42,5kg beide kanten

Low to high row incline one arm
3x12x12x21,25kg

Machine shrugs chest press
2x15x60kg schijven
2x12x60kg schijven

Preacher curl superst bayesian cable curls
10x12kg ss 8x20kg
8x12kg ss 7x15kg
7x12kg ss 6x15kg

DB hammer curls
2x8x14kg leeg af

 

[wzoet]

legpress plate loaded
opw
4x8x175kg

Incline db press
opw
3x6x36kg
5x38kg

Smith machine split squats elevated
8xleeg
8x40kg
8x50kg
8x60kg
5x70kg

Machine flat press plate loaded
3x10x70kg

Leg Extensions plate loaded
2x10x20kg per kant

Uni lateral tricep extension
2x15x4blokkies + 1,25kg
12x4 blokkies + 1,25kg

Crossbody tricep extensions
15x7,5kg + 1,25kg
12x7,5kg + 1,25kg

Side laterals seated
2x14x7kg
2x13x7kg

 

[wzoet]

gisteren
chins neutral grip
4x10x4kg

RDL's
3x8x90kg
6x100kg

LPD dual handel neutral grip
2x12x43kg
2x11x43kg

Legcurls
10x28kg
10x33kg
10x38kg
10x41kg

Hip extensions
3x12x16kg

LPD rear delt
3x12x53kg

cable overhead curl
10x18kg
8x18kg
6x18kg

superset incline db curls
10x14kg
8x14kg
6x14kg

 

[wzoet]

flat db press
opw
3x8x34kg
6x34kg paused

belt sq
opw
4x12x160kg aan schijven

CGBP
2x8x68kg
8x68kg paused

DB bulgarian split sq deficit
3x8x22kg per hand

Chest flyes
3x12x12,5kg

Leg extensions plate loaded
3x8x22,5kg

Incline DB curls
2x12x16kg
2x10x16kg

 

[wzoet]

gisteren.

Anterior delt press
opw
3x10x24kg
8x28kg easy nog slow build

Lying hamstring curl
4x12x39kg

Behind de shoulder middle delt fly
3x12x9,4kg

Hip extensions
3x12x20kg
drop max xbw

Hip cable abductions
4x12x10kg

Crossbody extensions
4x12x10kg

 

[wzoet]

low to high latpulldown one arm
4x12x21,25kg

high to low row
3x10x42,5kg

seated row plate loaded grip
3x12x42,5kg per kant

LPD
12x70kg
10x70kg

DB preacher curl
12x12kg
2x10x12kg
8x12kg

 

[wzoet]

incline db press
opw
3x10x34kg
4x40kg moest ze weer even voelen

Machine flat press plate loaded
10x72,5kg
10x72,5kg
10x72,5kg
6x75kg

Flyes
3x12x11,25kg

uni lateraal tricep extension
2x10x12,50kg
8x12,50kg

crossbody extension
8x7,5kg
2x6x7,5kg

Side laterals
4x15x7kg