wzoet's log

[wzoet]

DB rows incline
2x8x40kg per kant
6x40kg per kant

Machine chest press plate loaded
12x22kg
10x22kg
10x22kg

Sternal press arounds
4x10x16kg

Illiac press arounds
4x10x28kg

Cable curl one arm
3x12x4blokkies

Lateral triceps
15x5blokkies
12x5blokkies
10x5blokkies

y raises cable
4x12x2blokkies

 

[wzoet]

belt sq
4x10x190kg

seated hammies
5x12x57 +5kg

glute bridges
4x10x140kg

bulgarian split sq
2x6x34kg
10x28kg
7x28kg

 

[wzoet]

incline db press paused
3x8x36kg
4x40kg

machine rows high to low
4x8x47,5kg

press arounds costal
2x12x21,5 + 1 blokkie
10x21,5 + 1 blokkie

pull arounds
3x10x28,5kg

press arounds sternum
3x12x16,5kg

LPD paused
15x70kg
2x8x80kg
6x80kg

Tricep longhead
2x8x6 blokkies + 1
2x8x1 blokkie + 1

Biceps lpd machine
4x10x16kg

 

[wzoet]

legpress plate loaded
10x220kg aan schijven
3x8x180kg paused

legcurls liggend
4x8x17,5kg

RDL paused
2x8x100kg

Leg Extensions plate loaded unilateraal
4x8x27,5kg per kant

Lunges walking
4x8 stappen per kant x 18kg

 

[wzoet]

donderdag

t bar row chest supported dual handles
3x8x52,5kg

flat chest press plate loaded
12x22,5kg per kant
2x8x22,5kg per kant
7x22,5kg per kant

presss arounds
4xfailure

pullups
4x8x

dips
4x8xbw

biceps
3xfailure

ws niet lekker, dus wat ingekort

 

[wzoet]

vandaag

calve raise seated
4x8x35kg

leg extensions
3x8x20kg per kant paused

belt sq 10xleeg/40/80/120/160kg

seated hammies
4x6x57,5kg 3 sec paused

seated row mid back
2x12x40kg
2x12x33kg

Biceps cable curl
3x10x13kg

y raise
4x12x3,75jg

 

[wzoet]

ziek geweest afgelopen week

ma trainquilo

incline db press 3x8x36kg

machine row rear delt focus
3x15x50kg

latpull arounds
5x10x31kg

press arounds sternal
5x10x18kg

 

[wzoet]

di avond

glute bridges
12x140kg
11x140kg
3x10x140kg

hammie curl liggend
8x17,5kg
7x17,5kg
7x17,5kg

glute medius kickback
4x10x21kg

calve raises
4x8x40kg seated

 

[wzoet]

flat press plate loaded
2x10x20kg per kant
10x25kg per kant
4x27,5kg per kant

legpress plate loaded
8x200kg
3x8x160kg paused

bulg split sq
2x8x22kg
2x8x28kg

side raise
5x10x10kg

incline hammer strenght machine
2x10x30kg per kant
8x30kg per kant

sternal press arounds
3x8x18kg

tricep longhead
4x10x5blokkies

 

[wzoet]

latpull arounds
4x10xlvl12

rear delt row
2x12xlvl12

hip extensions
3x12x28kg

3x10xbw double paused

LPD
8x11vl
2x8xlvl 12
5xlvl13

glute step up
30inh 3x8xbw

lpd bicep
3x8x18kg
6x18kg

mechanial dropset biceps tot fail.

 

[wzoet]

dinsdag

incline db press paused
3x6x38kg paused

high to hammer row
3x8x47,5kg

plate loaded incline chest press
3x10x30kg per kant

lpd mag grip
3x10x80kg

sternal press arounds
3x10x18kg

illiac pull arounds
3x8x31kg

y raises
4x12x3,75kg

lateral triceps
4x12x5 blokkies

 

[wzoet]

hammie curls zittend
4x12x50kg

legpress paused
7x220kg
3x8x180kg paused

RDL paused
7x100kg
8x100kg
10x100kg

bulg split squat
2x8x32,5kg

leg extensions uni lateral
3x8x25kg
6x25kg

calve raises zittend
5x8x40kg

 

[wzoet]

3 dagen flink geweest, hakte erin.

Incline DB press paused
6x14/6x20/6x26/6x32kg/5x38kg
3x6x32kg

legpress plate loaded
8x200kg
3x8x160kg paused

leg extensions
4x10x20kg per kant

press arounds costal
3x10x18kg

incline chest press machine
2x8x30kg per kant

side raises
4x12x10kg

tricep longhead cable
3x10x4blokkies

tricep crossbody
3x12x4blokkies +2

calve raises seated paused
3x8x30kg per kant

 

[wzoet]

RDL paused
3x10x100kg

High to low hammer row
3x8x20kg per kant

Lying hammie curl
3x8x15kg per kant

Illiac pullarounds
5x10x31,5kg

machine rear delt rows
15x20kg
15x20kg
12x20kg

bicep curls face away
3x12x11kg

rope hammer curls
12/10/9 x 26kg

Preacher curls
2x10x12kg

 

[wzoet]

dinsdag

incline db press paused
6x38kg
3x6x36kg

machine row high to low
2x8x40kg
2x8x45kg

machine chest press plate loaded
3x8x20kg per kant

machine high to low lat focus
2x15x30kg
12x30kg

costal press arounds
3x12x21kg

Chins bw
10/8/8

Bicep curl one arm cable
3x10x11kg zonder rust

One arm tricep extension
3x10x5blokkies zonder rust

 

[wzoet]

legpress plate loaded
8x210kg
3x8x170kg paused

legcurls
3x10x17,5kg

RDLs paused
6x100kg
2x6x110kg

Calve raises
4x8-10 fail x 30kg

Leg extensions plate loaded
12x25kg
3x10x25kg

 

[wzoet]

legpress
8x220kg
2x8x180kg
10x180kg

lying hamstrings
3x10x17,5kg

chestpress plate loaded
2x10x20kg
8x20kg

high to low row
10x45
8x45
6x45kg

latpull around
2x10x33kg

press arounds sternal
10x21kg
10x18kg

lateral triceps
5blokkies 15/10/8

biceps lpd
2x10x16kg
8x16kg

 

[wzoet]

chest press cable
4x10x9kg

one arm lpd around
4x10x12kg

split squats
5x8x22kg

hip extension
3x10xbw

tricep crossbody 4 blokkies
15-10-10

side raises prone
7kg 5x12

 

[wzoet]

glute bridge
4x8x140kg

bulgarian split squat front foot
4x8x26kg per hand

seated hammie forward lean
4x12x65kg

hip extension
32kg 15/10/10x

 

[wzoet]

LPD upperback focus
4x8x10kg

Incline db press paused
3x6x34kg
6x28kg

press arounds
3xfaill

latprayer
3x12x7kg

tricep pushdown
7kg 15/12/12/10

lpd biceps
3x10x16kg
8x16kg