wzoet's log

[wzoet]

low incline db press paused one motion
4x12x28kg

hack squat
2x12x80kg
2x12x85kg

front foot elevated split sq
3x10x20kg

seated chest press
4x15x7,5kg

calve raises hack squat
2x12x40kg
10x40kg
8x40kg

db tricep extension
3x8x14kg

side raise one arm with cuffs
4x15x2,5kg

incline y raises
2x15x2blokkies

one arm cross body extension
15x4
15x4
11x4

 

[wzoet]

RDL paused
2x8x115kg
5x115, neergelegd wat brace kwijt

One leg hipthrust
3x10x16kg KB

pull arounds
4x10x12kg

Straight arm pulldown
3x10x10kg

Legcurls liggend both legs
15x5kg
12x6kg
10x7kg
8x7,5kg
2dropsets

Rear delt DB rows
15x16kg
15x16kg
2x12x16kg

Cable preacher curl one arm
3x10x4+2 blokkies

DB hammer curls
3x10x14kg

 

[wzoet]

donderdag

cable press arounds
4x12x8,12

Cable press arounds costal
3x12-15x12,5kg

DB shoulder press
3x5x28kg

y raise cable
3x15x3,75 +2

lateral triceps
3sets x fail

rear delt rows machine
55kg per kant
10-8-8 reps

 

[wzoet]

hack squat paused
5xleeg
5x40kg
5x80kg
5x100kg
5x110kg
5x120kg

Bulgs
3x10x22kg per kant

Hip extensions
2x12x24kg
2x12x32kg

seated hamstringcurl
3x12x10

 

[wzoet]

low incline db press one motion
4x12x28kg

hack squat
4x12x85kg

split sq front foot elevated
3x12x20kg

chest press cable seated
3x15x8kg
12x8kg

side raise cable
3x15x2+1,5kg
12x2+1,5

tricep db extension
3x10x14kg

single arm crossbody
2x15x4
2x12x4

 

[wzoet]

RDL paused
5x120kg
3x5x100kg

T-bar rows supported
4x10x20kg

Lying legcurls
4x8x17,5kg

Glute medius
4x12x12.5kg

LPD mag grip
4x10x70kg

 

[wzoet]

rdl paused
5x125kg
3x5x105kg

Lat pullaround
4x8x12kg

DB rows
8x34kg double handed ( incline) voelde kut
10x34kg normale rows
2x8x34kg normale db rows

Latprayer
2x10x10kg
8x10kg

Incline db rear delt row
2x10x18kg

cable preacher curl
3x12x5kg

DB curl lpd
2x8x16kg
8x16kg

Hammercurl
2x12x5kg

 

[wzoet]

low incline db press paused
8x34kg
3x10x30kg

DB shoulder press
2x5x28kg

cable chest press
2x10x8kg
2x8x8kg

prone incline side raises
4x15x7kg

SA cable extension
3x15x4kg +1,25kg

 

[wzoet]

Legpress
5x200kg
3x10x160kg

Calves zittend
12x20kg
3x12x30kg

Hammie curl zittend
5x5x65kg

bulgarian spit sq
3x8x22kg

Leg extension plate loaded
3x10x20kg per kant

Glute bridge
3x12x100kg



ab ropecrunches
ghr crunches

 

[wzoet]

hack squat
4x12x90kg

hip extension
4x10x32kg

LPD dual handle
4x10x12lvl

seated bb shoulder press paused
10x40kg
8x45kg
6x50kg
3x55kg
6x60kg

seated cable chest press
4x12xlvl 8

side raises cuff
15x2+2kg
12x2+2lg
10x2+2lg

DB hammer curl
3x12x14kg

Lying DB tricep extensions
12x14kg
10x14kg
8x14kg

 

[wzoet]

leg extensions pin loaded
12x70kg
10x80kg
2x10x95kg
6x105kg

Seated hamstring curl
10x35kg
10x50kg
8x65kg
6x80kg
+2 dropsetsets

Incline machine press plate loaded
4x10x60kg

seated row wide grip
12x40kg
3x12x60kg

Rear delt db fly incline
3x12x6kg

Triceps
12x@8
10x@8
8x@8

Incline db curls
3x10x16kg

SA preacher curl machine
2x10x10kg

Side raise DB
12x6kg
8x6kg

calve raises hack
12x30kg
12x30kg

 

[wzoet]

hacksquats
4x10x90kg

incline db press low incline paused
8x34kg
3x11x30kg

cable chest press
4x10x8 +1,5kg

bulgarian split sq
3x8x24kg

SA tricep pushdown
3x15x4 +2,5kg

one arm side raise
3x12x2kg + 2

tricep rope pushdown
3x10 + 1kg

incline y raise
2x15x2

 

[wzoet]

rdl paused
140x2
3x5x110kg

seated hammies
6x80kg
3x10x65kg

calve raises
4x8x30kg

seated row one arm lat focus
12x35kg
10x35kg
10x35kg

seated row rear delt focus
3x15x55kg

seated row scapulaa
3x12x35kg beide kanten

straight arm pulldown
2x15x21kg

 

[wzoet]

press arounds
3x15x13,5kg

y-raise cable
17x2blokkies
16x2blokies
15x2blokkies

adductor machine
3x10x90kg

chest press incline
3x8x22,5kg

SA machine preacher curl
15x12,5kg
15x10kg

DB curls incline
2x6x18kg
2x8x18kg

DB side raise
10x7kg
8x7kg
6x7kg

SA hammercurl cable
10x5blokkies +2,5kg
8x5blokkies
7x5blokkies

tricep longhead
3x10x5blokkies +2,5kg

dip machine
15x80kg
13x80kg

 

[wzoet]

lpd dual handles
4x10x12+1,5kg

seated hamstring curl one leg
12xlvl7
12xlvl 10
12xlvl 10 + 2

calves on hack squat
2x10x40kg
3x8x40kg

seated bb press
10x20kg
10x40kg
8x45kg
6x51kg
4x56kg
2x61kg
10x50kg

hip extension
2x10x32kg
2x8x32kg

illiac pullarounds
2x12x10xlv12
10xlvv12
6xlvl14

 

[wzoet]

legpress plate loaded
8x200kg
3x10x165kg

leg extensions
4x10x22,5kg

flat machine press plate loaded
3x8x20kg per kant

cable press arounds
3x10x13,25kg

smith machine front sq heel el close stance
3x12x40kg

SA preacher curl
15x12kg
12x15kg
8x15kg

DB tricep extensions lying
3x10x14kg

Side raises db
7kg x 12 reps / 10reps / 8 reps

lateral tricep
15x5blokkies
10x5blokkies

Incline DB curl
8x18kg
7x18kg

 

[wzoet]

hack squats ( zonder sleeves en olympic shoes
3x10x92,5kg ( misload, moest 95 zijn
12x92,5kg

low incline db press paused at bottem, one motion
4x12x30kg

bulgarian split sq
3x10x28kg

chest press cable seated
3x8x8+2,5kg

sa crossbody extension
3x12x5

prone incline raises
3x12x7

 

[wzoet]

RDL paused
3x5x112,5kg

Lying hamstring curls
8x15kg
8x17,5kg
8x17,5kg
8x19kg

deadstop supported t bar rows
3x8x20kg

seated rows underhand grip machine
3x12x80kg

illiac latrows
3x8x33,kg

Razor hamstrings curls
12xbw
8xbw

 

[wzoet]

cable press arounds
3x10x16,25kg

machine incline press
3x8x45kg per kant

Seated press paused
10x20kg
10x40kg
8x45kg
6x50kg
4x56kg
2x62kg
2x65kg

Incline DB curls
3x8x18kg

Incline DB tricep extension
2x12x14kg
10x14kg

DB hammer curls
3x8x16kg

Y raise cable
2,75 +2 x 15/14/12

 

[wzoet]

zaterdag

hack squat paused
4x5x100kg

walking lunges
3x10stappen per been x 20

low incline db press paused 3x5x34kg

seated cable press
2x8x9
11x9

SA crossbody
2x15x5kg+5
12x5kg

Long rope extension
8x11kg
7x11kg
6x11kg