wzoet's log

[wzoet]

dinsdag
incline DB press
opw
2x10x36kg
9x36kg
6x38kg

Incline DB rows
2x13x28kg
11x28kg
10x28kg

Flat machine press
2x10x37,5kg per kant
8x37,5kg

High to low rows
11x37,5kg
11x37,5kg
10x37.5kg

Step back hammer rows
2x8x70kg

Press arounds
3x15x18kg

overheead tricep extensions dual long
15x4blokkies + 1
15x4 blokkies + 1
12x4 blokkies

Crossbody triceps
3x10x4blokkies

 

[wzoet]

Donderdag

Latpulls chestsupported
11x52kg
11x52kg
2x10x52kg

Lumbar lat rows
15x52kg
15x52kg
12x52kg

DB hammer curls
3x10x16.5kg per kant

Rear delt pulldown
3xfailure

Y raises met cable
4x12x6kg

Cable kickbacks
5x12x18kg

Hip Extensions
30xbw
25xbw

 

[wzoet]

flat db press
opw
5x38kg
7x38kg

RDL
3x10x100kg

Bulgarian split sq front heel elevated
3x10x16kg per kant

Costal pecpress
2x15x25kg
12x15kg

Press arounds
12x18kg
10x18kg

Legcurls liggend
15x39kg
12x39kg

Lateral triceps
12x14kg + 2kg
2x12x18kg

Long head overhead
15x12kg
15x12kg
10x12kg

Side raises
20x8kg
15x8kg

 

[wzoet]

Seated hamstring curls
3x10x57.5kg

Legpress plate loaded
opw
2x10x175kg
11x175kg

Legcurls liggend
3x10x14kg per kant

Bulgarian split sq front heel elevated
3x12x18kg

Leg Extensions
2x10x20kg
dropset15kg failure

Staggered stance rdl's
3x8x50kg

Copenhagen planks
3x15sec per kant

Knies to elbows hanging
2x10xbw

 

[wzoet]

incline db press
opw
3x10x36kg
7x38kg
3x40kg
3x42kg

Costal pec press
11x25.5kg andere keiser
9x25,5kg
8x25.5kg

DB shoulder press
10x28kg
9x28kg

Press arounds
3x12x18kg

Side raises
20x8kg
20x8kg
15x8kg

Tricep lateral
3x10x18kg + 2kg

Long head tricep
12x10,5kg
2x8x10,5kg

 

[wzoet]

RDL's
3x8x102,5kg

Incline DB row
4x8x30kg

Latfoccused pulldown chest supported
4x10x52kg + 2kg

Lumbar lat rows
12x59kg
10x59kg
8x53kg
8x53kg

LPD rear delt flyes
3x12x53kg

Hip Extensions
3x12xbw

Kickbacks
4x12x18kg

DB hammer curls
3x10x16kg

Overhead cable curls abducted
3x12x9,5kg

 

[wzoet]

high to low row
15x37,5kg
14x37,5kg
11x37,5kg

flat press plate loaded
12x37,5kg
10x37,5kg
9x37,5kg

hammer row stepped back
2x10x70kg per kant
2x10x72,5kg per kant

Press arounds
15x12kg
12x12kg
12x12kg

Machine Row seated rear delts
15x42,5kg
12x42,5kg
8x42,5kg

incline prone raises
3x15x5kg

Tricep crossbody
15x4blokkies
12x4blokkies
10x4blokkies

Tricep longhead
2x12x4blokkies

Tricep lateral
2x8x5blokkies

 

[wzoet]

Glute bridges
3x12x115kg
15x115kg

Revese lunges
10xbw
10x12kg
2x10x20kg

Leg Extensions
3x15x52kg

DB Hammer curls
3x13x16,5kg

bayesian Cable curls
3 sets tot pomp fail

Cable curls shorthead
3 sets ook tot faal

 

[wzoet]

Incline db press
opw
8x38kg
7,5x38kg
7x38kg

Machine flat press plate loaded
10x37,5kg
10x37,5kg
8x37,5kg
8x37,5kg

legpress plate loaded
3x8x180kg aan plates
10x180kg dropset
10x120kg

Bulgarian split sq
4x10x20kg

Press arounds
5x12x4 blokkies

Leg Extensions 1 been
12x20kg
10x20kg
8x20kg

Side raises
4x15x8kg

Tricep extensions longhead
15x4 blokkies
12x4blokkies
8x4 blokkies

Crossbody extensions
15x4 blokkies
12x4 blokkies
10x4 blokkies

 

[wzoet]

rdl
3x8x105kg beltless

latpulls foccused
2x12x52kg + 4kg
2x10x52kg + 4kg

Glute bridges
3x15x115kg
12x115kg

Lumbar rows
4x10x59kg

Hip extensions
4x12-15bw till failure 1/4 partials

LPD rear delts
15x52kg
2x12x52kg
10x52kg

Longhead cable curls
4x12x11kg

Bayesian cable curls
15x11kg
12x11kg
10x11kg

 

[wzoet]

DB shoulder press
opw
3x10x38kg
8x30kg

Reverse Lunges
4x10x18kg per kant

Alternating Incline DB press
3x8/8 x 28kg

Legpress unilateraal superset legxtension uni lateraal
8x25kg per kant ss 12x20kg
3x8x25kg per kant ss 10x20kg / 8x20kg

Costal press around
3x12x5blokkies,6blokkies/7 blokkies

Lateral side raise cable
3x12x3blokkies
3x10x3 blokkies

Y-raise cable
2x15x3 blokkies
12x3 blokkies

Lateral Triceps
2x12x4blokkies
10x4xblokkies
8x4 blokkies

Crossbody triceps
8x5blokkies
2x6x5blokkies

 

[wzoet]

zaterdag

lying hamstring curls
3x13x16x25kg

Seated hamstring curls
15x57,5kg
13x57,5kg
12x57,5kg

Staggered stance rdl
3x8x50kg

High to low lat focussed
3x12x35kg per kant

High to low row
3x12x40kg per kant

Seated row machine
15x25kg per kant
2x12x25kg per kant

Incline DB curls
3x13x14kg

Cable curl one arm
4 blokkies x 15/12/10

 

[wzoet]

gisteren
RDL
3x6x110kg

Latfocussed supported pulldown
4x10x59kg

Lumbar row cable seated
4x10x60,25kg

Glute bridges
15x120kg
3x12x120kg

Hip extensions
4x20x halve reps / hele reps

LPD rear delts
4x15x43kg

Cable longhead
3x12x12,5kg
10x12,5kg

Bayesian curls
3x12x12,5kg

 

[wzoet]

incline db press
3x10x36kg

Flatpress machine plate loaded
3x10x37,5kg per kant

Bulgarian split squat front foot elevated
4x10x22kg per kant

Legpress plate loaded
3x8x180kg aan schijven
10x180kg aan schijven

Press arounds
3x6x21,5kg

Y raise cable
4x15x3blokkies

Lateral Triceps
3x15x4blokkies
12x4blokkies
10x4 blokkies

 

[wzoet]

DB shoulder press
opw
3x6x30kg

High to low row machine plate loaded
3x12x42,5kg per kant

Illiac high to low lat focus
2x15x35kg per kant
12x35kg per kant

Side raises
3x15x8kg per kant

Lyging legcurls
11x72,5kg
2x8x72,5kg

Cable lateral
15x3blokkies
12x3blokkies
10x3blokkies

Machine row seated plate loaded
15x37,5kg per kant
12x37,5kg
10x37,5kg

 

[wzoet]

gisteren

incline db press
3x6x40kg
3x42kg

Chest supported latpulldown
3x12x60kg

Costal pec flyes
2x12x26,5kg
13x26,5kg

Lumbar lat rows
60kg x 10-10-8

Cable y raises
4x15x4kg

Cable overhead curls
4x8x13kg

Lateral tricep extension
3x8x18kg + 2blokkies

Crossbody tricep extension
8x18kg + 2 blokkies
6x18kg + 2 blokkies

 

[wzoet]

bulgarian split squat front foot elevated
4x10x22kg per kant

Seated legcurls
3x8x75kg

Legpress hammer strenght gew schijven
4x8x190kg -> 8x160kg -> 8 x 120kg

Lying legcurls
3x8x16,25kg

Leg Extensions
12x20kg
2x6x20kg leeg

Rear delt rows
3x10x16kg

Hanging knee raises hold
3x30sec

 

[wzoet]

DB shoulder press
30kg 7-7-7-6

DB row incline
30kg 10-10-10-10

RDL
3x6x110kg

Glute bridges
3x15x120kg

Hip extensions 1/4
15xbw - 15xbw
12xbw - 12xbw

Costal pec flyes
3x15x24,5kg
2x12x24,5kg

LPD hammer grip
3x8x59kg

Leg Extensions
4x10x59kg

Side laterals
3x16x8kg

 

[wzoet]

incline db press
8x38kg
7x38kg
6x36kg
6x36kg

Latpull down op de high row
2x12x37,5kg
2x10x40kg

High to low row
3x8x40kg
5x40kg per kant

Flat chest press plate loaded
8x40kg
3x8x35kg per kant

Low to high latrows
12x21,5kg
10x21,5kg
10x23kg

Pec flyes
2x15x30kg

Y raises cable
3x16x3blokkies

bayesian curl
15x11kg
15x11kg
12x11kg
8x11kg

Tricep cable overhead
4x12x11,5kg

 

[wzoet]

DB shoulder press
5x34kg laatste 2 klein tikkie hulp
3x6x30kg

Legcurl seated
12x72,5kg + 2,5kg
10x72,5kg + 2,5kg
10x72.5kg + 2,5kg

Legcurls liggend ( van maandag)
12x41kg
12x41kg
12x49kg

Belt SQ gew schijven
4x12x120kg ( beetje last van mn knieen tijdens legpress)

Incline bb press paused
3x6x60kg

Reverse lunges
3x8x16kg per kant

Lumbar lat rows
2x12x27kg
3x8x35kg

Pec flye machine
15x35kg
15x35kg

Crossbody tricep extensions
3x10x5blokkies