wzoet's log

[wzoet]

rdl
2x5x120kg
10x120kg

seated hamstrings
2x12x5kg
2x12x7kg

vandaag;

belt squat
170kg 3x10kg

db shoulder press
2x8x26kg
15x26kg

flat plate loaded press
3x10x20kg per kant

side raise prone
3x12x8kg

bulgarian split squat
3x8x28kg per kant

leg extensions plate loaded
6x30kg per kant
5x30kg per kant
2x8x25kg per kant

chest press incline
3x10x32,5kg per kant

tricep crossbody
4 blokkies x 15/15/12/12

 

[wzoet]

paused incline db press
5x38kg
3x8x34kg

legpress plate loaded
4x220kg 5 fail
4x8x160kg even stapje terug

leg extensions plate loaded
4x10x25kg per kant

sternal machine press
6x35kg per kant
3x10x40kg per kant

side raises
4x12x10kg per kant

Tricep longhead
3x10x5,5blokkie

lateral tricep
4blokkies 15/12/10x

lunges 3x8x16kg per kant

adductor machine
95x 20-20-15

 

[wzoet]

romanian dl
3x6x120kg

lpd normaal
4x10x10kg

seated hamstrings uni
12x9
3x10x10kg

incline rear delt rows
3x12x22kg

lat prayer
3x12x9kg

calves hack sq
3x15x40kg totaal

uni lateral illiac
12x12kg
2x10x10kg

preacher db curl
3x13x12kg

cable curl face away
3x12x5kg

 

[wzoet]

belt squat
3x10x180kg

bulgarian split sq
2x8x28kg
10x28kg

DB shoulder press
2x10x26kg
12x26kg

plate loaded chest press
2x6x22.5kg
8x22,5kg

Machine row plate loaded rear delts
3x15x50 beide kanten

T-bar row supported
2x10x20kg

crossbody tricep
3x15x4 blokkies + 1

tricep db extension
2x10x10kg

calve raises
2x15x35kg

 

[wzoet]

glute bridges
4x10x100kg

high to low lat focus
3x10x20kg beide kanten

press arounds sternal
3x10x13kg

helms row
3x12x16kg

low incline db press
2x10x24
15x24kg

Leg extensions
3x12x20kg

Preacher curl db
3x10x14kg

Incline db tricep extensions
3x15x10kg

Lateral tricep
2x12x5blokkies

Calves
4x8x35kg

 

[wzoet]

gisteren nieuwe gym met allemaala hammer strenght machines

hammerstrenght iso press chest
3x12x 8/9 rpe

hammer strenght high to mid row
3x12x8/9rpe

hammer strenght mid row
3x12x8/9 rpe

DB side raises
3x13x10kg

Cable press arounds
3x12x8/9

Latpullarounds
3x12x8/9 rpe

Uni lateraal tricep
3xrpe 10

 

[wzoet]

legpress paused
4x10x160kg

RDL paused
8x100kg
7x100kg

bulgarian split squats
3x10x28kg per kant

leg extensions plate loaded
3x10x22kg per hand

hammies seated forward lean
3x8x57kg

calves seated
4x10x40kg

adductor
2x15x95kg

 

[wzoet]

latpullarounds
4x8x33,kg + 1

press arounds
3x12x12kg

y raise cable
3x12x3,75 +1 blokkie

low incline db press
2x8x26kg
12x26kg

cable preacher curl
3x12x5blokkies

tricep longhead
3x10x5blokkies

incline db curl
3x12x14kg

tricep crossbody extension
3x15x10kg

 

[wzoet]

vandaag

rope crunches
4x10x20kg

4x10x7kg

calves
4x10x20kg

 

[wzoet]

zaterdag

hacksquat low
10x80kg
10x90kg
10x95kg

low incline cable press
3x12x8kg

side raise with cuff
3x15x2kg

tricep pushdown one arm
3x12x5kg

 

[wzoet]

maandag

hacksq calves
15xleeg
3x15x20kg

Ab rope crunches
3x12x10kg

Ab oblique crunches
3x10x8kg

side raise db
3x14x10kg dumbell

shorthed seated cable curl
3x10x5kg

incline db curl
3x13x14kg per hand

 

[wzoet]

gisteren

hacksquat low
3x12x80kg

bulgarian split sq
10x30kg
2x8x30kg

incline db press paused
3x8x34kg

zittende cable chest press
3x12x8kg

tricep rope pushdown 1 arm
3x15x5kg

 

[wzoet]

romanian dl
6x125kg
2x6x105kg paused

zittende hamstringcurl
4x8x57kg + 2 dropsets

calves zittend
2x10x30kg totaal

thoraccic latrow
3x12x28kg +2k

illiac pullarounds
3x8x33kg + 2 blokkies

LPD medium mag grip
8x80kg
12x70kg
8x70kg

cable kickbacks
2x15x3blokkies
12x4blokkies
2x10x5blokkies.

 

[wzoet]

belt sq
8x200kg
2x8x190kg

leg extension
13x25kg
12x25kg
10x25kg

chest press plate loaded
3x8x22,5kg

cable press arounds
3x8x13,5k +2kg

db shoulder press
2x12x26kg

tricep lateral
2x10x5blokkies + 1
2x8x5 blokkies

flat db fly
2x12x16kg

flat db tricep extension
2x12x12kg

 

[wzoet]

t bar row supported
3x12x40kg

db rows
3x10x32kg

machine rows low grip
3x12x20kg per kant

seated row lumbar pullaround
3x13x35kg

cable preacher curl
3x12x5 blokkies

hammer curls
on arm cable curl

 

[wzoet]

vandaag om 7;00 op nuchtere maag, kon niet anders

Incline DB press paused
3x6x36kg

LPD upperback focus
3x12x70kg

seated rows plate loaded
2x15x20kg per kant

RDL paused
3x8x105kg

Leg Extensions plate loaded unilateraal
5x10x26kg

Chest flyes cable
3x15x10kg ( 5 blokkies)

Side raises
3x15x10kg

Tricep stang
3x15x28kg

Bicep curl met elbows tegen LPD path
3x10x16kg

 

[wzoet]

woensdag

incline db press paused, no pause at top
3x12x26kg

hacksquats
3x12x80kg

split sq front foot elevated
3x8x20kg

seated cable chest press
3x15x7kg

walking lunges
3x back & forth 18kg per hand

costal pec press
3x15x7kg

seated db press
15x20kg
12x20kg

side raises cuffs
4x15x2,5kg

tricep db extension
15x12/ 2x12kg

rope tricep extension
3x10x12kg

 

[wzoet]

rdl paused
3x8x110kg

high to low row
2x10x20kg per kant
2x8x20kg per kant

liggende legcurl
4x12x15kg per kant

illiac latpulls
4x10x31kg

cable preacher curl
3x12x4blokkies

incline db curls
3x10x14kg

 

[wzoet]

latpulls
4x10x12kg

calve raises hack
4x10x20kg

side raises
4x15kg

lpd
3x12x9kg

BB curl
3x10x30kg

DB preacher curl
8x12kg
10x12kg
7x14kg

DB hammer curl
3x8x14kg

 

[wzoet]

Incline db press paused 45 graden
6x14/20/26/32/36kg
4x38kg

rear delt machine row
3x15x50k per kant

leg extension plate loaded
2x12x25kg
10x25kg

flat machine chest press legs up
3x8x35kg per kant

legpress quad focussed paused
3x8x120kg

seated hammie curl
5x5x65kg

t-bar rows supported
3x10x22,5kg

glute medius kickback
3x12,5kg
3blokkies x failure

latprayer
2x12x21,25

tricep longhead one arm
3x8x5blokkies

crossbody one arm
2x15x4blokkies