wzoet's log

[wzoet]

gisteren;

standing hamstring curl
4sets opbouwen tot laatste set 7x rpe 10

lat rows dual handle
4xsets tot 8x rpr 9/9,5

LPD
4x10x65

Safetybar squat with wedges
paar triples met 80kg

Bicep cable preacher
opgebouwd tot 1 set failure

Rope hammer curl sa
opgebouwd tot 1 set failure

Seated row machine
3x8x40kg per kant / 1x pronated, 1x high grip, 1x low grip

 

[wzoet]

seated shoulder press pasued
8x20kg
8x40kg
6x50kg
4x55kg
4x62,5kg

Seated chest press
4x10xlvl9

Rear delt db rows
4x10x20kg

Unilateraal lat pullaround
4x12x13lvl

DB Curls lpd
3x10x16kg

SA crossbody extension
3x12x5+1kg

SA rope hammer curl
5lvl x 12*12*9

Side raise sa with cuff
2x15x2kg
12x2kg

 

[wzoet]

calve raises seated
3x10x45kg

seated legcurls
10x80kg
8x80kg
7x90kg

calve raise hack squat liniaur
10x40kg
8x40kg
7x40kg

legpress plate loaded
10x200kg
3x10x170kg

RDL paused
3x5x115kg

Bulgarian split sq
3x10x26kg

Leg extensions unilateraal
6x8x20kg

 

[wzoet]

chest press arounds
3x10x16kg

machine chest press
10x35kg
2x8x35kg per kant

t bar rows supported
2x10x40kg
8x50kg
8x60kg

latpulls illiac
3x10x33kg

SA preacher curl machine
3x12x10kg

Tricep longhead
10x5blokkies+1
8x5blokkies +1

Incline DB curl
2x8x16kg

 

[wzoet]

calve raises zittend
4x8x45kg

belt squat
3x5x200kg

single leg plate loaded legpress
2x8x42,5kg

45 graden legpress plate loaded
2x12x160kg

Legcurls liggend
2x6x20kg per kant
2x8x15kg per kant

Leg Extensions
12x15kg
10x20kg
8x22,5kg
6x25kg

Hip extension on ghr
3x20xbw

 

[wzoet]

45 degree incline db press
5x36kg
5x38kg
4x40kg 5 fail
8x34kg

LPD
12x60kg
10x70kg
2x8x80kg

Seated row medium grip
2x8x60kg

seated row rear delts
2x12x60kg

bench press
5x20kg
5x50kg
5x70kg
5x80kg

High cable bicep curl
3x12x5blokkies

Lateral triceps
12/12/10x5blokkies

side raise db
3x12x7kg

Incline DB curl
2x8x18kg

 

[wzoet]

cable curls shorted
3x10xlvl5

tricep dumbell extension
3x10x14kg per hand

biceps op lpd
3x12x16kg

SA crossbody
2x12x5kg +2,5

 

[wzoet]

vorige week ziek geweest, za en zondag funtraining gedaan en wat spanning erop gezet weer

vandaag;

incline db press paused one motion
3x10x30kg

clavicular cable press
3x15x7kg

costal cable press
3x10x6kg

lat pullarounds
3x10x13lvl

wide grip lpd
3x10xlvl

straight arm lpd
10/8/7xlvl10

incline db rows
3x10x20kg

incline db curl
13/10x12kg

sa tricep pushdown
20x5lvl
13x5lvl

 

[wzoet]

rdl paused beltless
3x5x120kg
8x100

calve raises seated
3x8x40kg

leg extensions
3x10x20kg uni lateraal

legpress quad focus
3x10x130kg

leg curls liggend
3x10x15kg per kant uni lateraal

reverse lunges def
3x10x20kg per hand uni lateraal

hip thrust weighted one leg
8x16kg
6x16kg

glute medius kickback
2x12x10kg

 

[wzoet]

hack sq
4x10x80kg

rack supported front heel elevated split sq
10x12
9x12
8x12
7x12

seated bb press
3x5x60kg
12x40kg

costal pec press
10x6
8x6
9x6

incline cable press
3x10x7+1,5kg

tricep sa pushdown
2x15x4+1,5kg
10x4+1,5kg

 

[wzoet]

seated hammies
8x80kg
6x80kg
7x75kg
8x75kg

calves hack
4x6x40kg

glute bridge
3x8x100 + 3 sec hold

high to low row machine
2x8x40kg per kant
6x40kg wide grip

latpullarounds
10x36kg
2x8x36kg

incline db rows rear delt
2x10x20kg

face away bicep curl
3x12x13kg

preacher curl
3x10x10kg

 

[wzoet]

hack sq
4x10x85kg

split sq front foot el ( high wedge)
4x10x12kg per hand

incline db press one motion paused
4x10x30kg

clavicular cable press
15x7kg
15x7kg 2
15x7 + 3

costal pec press
2x12x6kg

sa tricep pushdown
15x4kg +3
2x12x4kg + 3

double rope tricep ext
10x10
8x10kg
6x10

 

[wzoet]

rdl
5x140kg
2x125kg paused
3x5x100kg

glute bridge
4x8x110kg

illiac lpd
4x10x13lvl

wide grip lpd
2x10x10kg
2x10x8kg

seated row medium grip
3x10x10lvl

hip extension
4x20xbw

db preacher curl
3x12x12

biceps lpd
2x10x12kg

one arm hammer curl
2x10xlvl4

 

[wzoet]

incline chest press
8x45kg
2x6x45kg

calves
4x12x35kg

leg extensions plate loaded
5x10x22,5kg per kant

costal pec press
3x15x18,5kg

cable y raise
4x15x3,75

rear delt rows
3x15x40kg

2 sets triceps

 

[wzoet]

zondag;

one leg legpress technogym
3x8x80kg totaal

bulgarian split sq
2x8x30kg

seal row multi grip bar
3x10x62,5kg

seated row lat focus
3setsx rpe 10 x 8-15 range

high degree incline db press
5x35
5x30kg
8x26kg

one leg glute legpress
2x10x80kg

face away bicepcurl
3sets x failure

was in een andere gym, nice stuff.

 

[wzoet]

vandaag

low incline db press paused one motion
2x11x30kg
8x34kg
7x34kg

illiac latpullaround
4x10x13lvl + 2

seated cable press
3x12x6lvl + 1

thoraccic lat row
12x10kg
2x10x10kg

rear delt db rows
3x10x22kg

OH tricep cable
2x15x4lvl

SA crossbody tricep
2x10xlvl 5

DB curl lpd
12x16kg
10x16kg
8x16kg

side raise with cuff
15 x 2+2 / 10
15 x 2+2 / 10

 

[wzoet]

legpress plate loaded
3x10x210kg aan schijven

glute bridge drive
4x10x130k aan schijven

legcurl liggend plate loaded
4x7x20kg per kant

glute legpress uni
15x60kg
15x60kg
12x60kg

leg extension plate loaded uni
10x25kg
10x25kg
8x25kg

calve hack sq
3x10x40kg

seated calves
3x8x35kg

 

[wzoet]

t-bar rows supported
3x12x40kg

chest press sternal plate loaded
2x12x30kg per kant

costal cable press
2x15x18+2 blokkies
10x21kg

high to low row
3x8x20kg per kant

tricep cable press
2x15x11kg + 2 blokkies

tricep rope pushdown
3x12x21kg

face away cable curl
3x13x13kg

db preacher curl
3x15x10kg

 

[wzoet]

hack squat
2x8x85kg
2x8x105kg

split squat heel elevated
3x15x12kg

incline db press paused one motion
3x12x30kg

clavi focus cable press
3x12xlvl 8

costal focus cable press
12x6kg
10x6kg

side raise prone
12x7kg
3x10x7kg

sa crossbody
3x12x4+2,5kg

sa overhead extension
2x12x4 +2,5kg

tricep double rope pushdown
6xlvl 8
8xlbl 6

 

[wzoet]

latpulldown wide grip neutral
4x12xlvl 10

glute bridge
4x8x120kg

medium grip row
3x15xlvl 11

straight arm latpulldown
3x10x10kg

hip extensions
4x10x12kg

hamstring swissballcurl
2x12xblue ball

preacher curl
3x12x14kg