wzoet's log

[wzoet]

donderdag

hipthrust
5x70kg / 110 / 130 / 150 / 170 / 190kg

Hip Extensions 1/4
15/15
15/15
15/15

Glute medius kickback
4x12x23kg

DB Hammer curls
4x8x18kg

Side delt cable met cuffs
4sets technical failure

 

[wzoet]

lying hammie curl
3x8x17.5kg

Incline DB rows
10x32kg
3x8x32kg

Press arounds
4x12x4blokkies

lat rows supported standing
3x12x23kg

Side raises
2x12x3 blokkies

Glute focused legpress 3 sec zakken
3x15x80kg aan schijven

Crossbody overhead extensions
15x11,5kg
12x11,2kg
10x11,2kg + 2

 

[wzoet]

Incline DB press
opw
3x42kg
4x6x32kg paused

RDL's
3x8x100kg beltless houd de rdl's wat lichter en speel met het tempo om brace specifiek te oefenen

Chest press plate loaded
3x6x40kg per kant
9x20kg per kant dropset

Reverse DB lunges
4x10x18kg per kant

Machine row wide grip
2x12x50kg per kant
10x50kg per kant

High row pulldown latfocussed
2x12x35kg per kant

Side raises
3x12x9kg

Crossbody longhead tricep extensions
16x11,25kg
2x12x11,25

Hammercurls rope
20x19kg
15x21kg

 

[wzoet]

DB shoulder press
8x30kg
8x30kg
9x30kg

Glute bridge
5x12x130kg

Costal pec flyes
13x26kg
3x12x26kg

Hip extensions
3x20xbw

Latpulls chest supported
12x52kg
3x10x59kg

Sternal press arounds
2x12x18kg

LPD wide grip
3x12x52kg

Y raises cable
3x12x5.5kg

 

[wzoet]

Incline bench press paused
opw
3x80kg
3x6x65kg

LPD
4x12x59kg +2,5kg

Legcurls liggend
5x12x39kg

DB Shrugs
5x12x34kg

Glute kickback
5x10x23kg

Bicep curls cable
12x13,5kg
3x10x13,5kg

Crossbody cable extension
4x12x18kg + 2.5kg

 

[wzoet]

hacksquat
5x10x40kg aan plates

Hip Extensions
3x25xbw

Pullups
3x8xbw

Incline DB press uni
3x10x28kg

Straight arm pulldown
3x12xlvl 8

Facepulls
3x12xlvl 8

Tricep rope extensions
3x12xlvl 8

Rope hammercurls
3x15xlvl 8

DB curls
2x12x14kg

Tricep Extensions crossbody
2x15xlvl 3

 

[wzoet]

incline db press paused
3x6x34kg

incline db rows
2x11x32kg

rdl's
3x6x115kg

glute bridges
4x10x135kg

one arm cable rows
4x10x59kg +3kg

crossbody triceps one arm
3x8x23kg + 2,5kg

y raises cable
3x15x4,5kg

Leg extensions
2x20x32kg

Rope hammer curls
2x15x36kg

 

[wzoet]

vroege ochtend training, niet mijn sterkste dan normaal gesproken, ging prima nog

DB shoulder press
4x5x32kg

Machine row high to low
4x12x42,5kg

Seated Legcurls
4x10x72,5kg

Legpress plate loaded
4x8x160

Machine chest press plate loaded
4x8x20kg per kant

 

[wzoet]

incline bench presss paused
3x82,5kg
3x6x67,5kg

Latpulldown latfocussed
5x8x59 + 2,3kg

Costal pec flyes
4x13x26,5kg

Bulgarian split sq
2x10x20kg
2x8x20kg

Cable kickback
4x10x27kg

Leg extensions
3x12x42,5kg

LPD
3x12x62,5kg

Hip extensions
2x25xbw

 

[wzoet]

machine row rear delt focus
3x12x27,5kg per kant

Straight arm latpulldown
3x12x17kg

Side raise cable
15x2blokkies
12x2blokkies
11x2blokkies

Legcurls liggend
4x8x17,5kg per kant

Press arounds
2x12x4blokkies
10x4blokkies

Incline DB curls
4x10x16kg

Side raise db
15x8kg
12x8kg
10x8

Tricep extensions crossbody
4x12x4blokkies

Cable curls
2x12x11kg
10x11kg

 

[wzoet]

wat een training, heerlijk

Incline DB press paused
4x6x36kg

Legpress ( gewicht aan schijven)
10x195kg
2x8x195kg
8x200kg

Machine chest press plate loaded
3x10x20kg beide kanten
10x22,5kg

Bulgarian split sq
2x8x22kg
8x24kg
8xbw drop

Side laterals
2x12x9kg
10x9kg
8x9kg

Press arounds mid height
2x12x4blokkies
2x10x4 blokkies

Leg extensions plate loaded
3x8x15kg per kant

Crossbody ticep extensions overhead
15x11 + 1 blokkie
12x11 + 1 blokkie
10x11 + 1 blokkie

Lateral triceps
3x10x3 blokkies

 

[wzoet]

glute bridges
4x12x140k

DB rows incline
13x32kg
2x12x32kg

Legcurls liggend
3x12x50kg

Straight arm lpd
3x10x59kg + 2,3kg

Seated lumbar row
8x59kg
8x59kg + 2,3
10x59kg + 2,3

Hip Extensions
3x30xbw

Seated rows
3x15x35kg

 

[wzoet]

Incline bench paused
3x80kg
3x6x70kg

Belt SQ
5x15x120kg

Seated row plate loaded machine rear delt focus
3x12x50kg per kant

Latpulldown one arm latfocus
3x12x35kg

Glute hamraise
2x12xbw

Incline DB curls
4x6x18kg

Lying tricep extensions incline
3x12x14kg

Tricep extension crossed
3x15x4blokkies

Rope Hammer curls
3x15x21,5kg

Y raise cable
3x10x3blokkies

 

[wzoet]

RDL
5x120kg
5x125kg
5x80kg 3 sec ec 5 sec paused

LPD rear delts
3x12x52kg

OHP
6x60kg
2x5x60kg

Flat DB press
17x28kg
16x28kg
15x28kg

Leg extensions
3x20x39kg

Legpress feet high
3x15x100kg aan schijven

DB curls
4x12x14kg
2x10x14kg

Side delt laterals
2x15x5kg

 

[wzoet]

Incline DB press paused
4x5x38kg

High to low row
13x42,5kg
10x45kg
8x47,5kg
6x50kg per kant

Machine flat press
3x6x42,5kg
12x40kg per kant

Seated row plate loaded
4x10x50kg per kant

Press arounds
12x5blokkies
2x10x4blokkies

Prone incline side delts
3x15x3kg 3 partials at top

Tricep extension overhead
12x5blokkies
10x5blokkies
8x5blokkies

Crossbody tricep
2x10x4blokkies

 

[wzoet]

legpress plate loaded gew schijven
2x8x200kg
2x6x200kg

seated hamstring curl
4x6x75,5kg

bulgarian split sq
2x10x24kg per hand
2x8x24kg per hand

staggered stance rdl
3x10x60kg

adductor machine
3x15x65kg

Leg extensions uni lateraal
2x6x15kg per kant

 

[wzoet]

DB shoulder press
3x5x32kg

Incline DB rows
3x8x34kg

Costal pec flyes
12x26kg
2x10x26kg
8x26kg

Seated lumbar rows
10x59kg +4kg
2x8x59kg + 4kg

DB hammer curls
5x20kg
3x10x16kg

Tricep extension crossbody
15x14kg
12x14kg

 

[wzoet]

zaterdag

Seated hamstring curls forward lean
3x10x52,5kg

Leg Extensions
3x20x50kg

Flat chest press machine plate loaded
4x8x42,5kg

Machine row lat focussed
2x10x80kg per kant
2x8x80kg per kant

Thoraccic lat rows
3x8x23kg per kant

Y raise with cable
12x3blokkies
10x3blokkies
8x3blokkies

Incline DB curls
3x7x18kg

Samuari Extensions
3x12x5blokkies + 1,5

 

[wzoet]

Incline DB press paused
4x5x38kg

Costal pec press cable
23x15reps
24x12reps
24,2x10reps
24x2x10reps

LPD hammer grip medium grip
4x12x59kg

Sternal press arounds
3blokkies +2,3 x 12

Incline DB rows
2x10x34kg
11x34kg

Side laterals one arm db
2x12x8kg

Face away bicep curls cable
3x12x14kg
10x14kg

One arm tricep crossbody
3x6x23kg +1kg
12x14kg + 1kg

 

[wzoet]

legcurls liggend
12x37kg
12x43kg
12x49kg
12x53kg

RDL
6x117,5kg
2x5x117,5kg
5x80kg 3 sec paused

Bulgarian split sq
4x8x26kg

Glute bridges
10x145kg
3x8x145kg

Leg extensions
3x12x53kg
2xdropset