wzoet's log

[wzoet]

gisteren

legpress plate loaded
8x210kg
3x12x170kg

incline db press high
4x40kg
3x5x36kg

machine incline press
3x8x35kg per kant

bulgarian split sq
2x10x24kg

leg extension
8x25kg per kant
8x20kg quads done

costal pec press
2x15x21,kg

tricep cable press
2x15x11kg + 2 blokkies

db side raise
3x15x7kg

 

[wzoet]

romanian deadlift paused
3x5x122,5kg

t-bar row supported
3x12x40kg

zittende hamstring curl
10x80kg
3x10x65kg

calve raise zittend
4x8x40kg

high to low row
3x10x40kg per kant

face away cable curls
15x13kg
2x13x13kg

hammer curls cable one arm
2x10x11kg
8x11kg

DB preacher curl
8x14kg
15x10kg

 

[wzoet]

incline db press paused on motion
14x30kg
12x30kg
12x30kg

hack squat
2x8x90kg
8x110kg
2x8x130kg
3,5x150kg fail

Supported split squat
10x18kg
10x22kg
10x28kg
10x34kg

clavicular chest press
4x12x9lvl

seated shoulder press paused
6xbb
6x40kg
6x50kg
6x60kg

sa tricep pushdown
15x5kg
2x13x5kg

rope tricep pushdown
3x10xlvl 7

 

[wzoet]

high incline db press
4x40kg
3x4x36kg paused

high to low row
2x10x42,5kg
8x42,5kg

machine smith squat
3x8x60kg

leg curls liggend
3x12x15kg per kant

cabe curls long
3x15x13kg

machine press plate loaded paused
3x10x30kg per kant

tricep pushdown
3x12x21kg

 

[wzoet]

low incline db press paused
4x8x32kg

latpull arounds
4x10x13kg + 2

wide grip latpulldown
15x8
15x8
2x12x8

clavicular chest press
3x12x9lvl

chest supported db row
2x12x20kg

cable flyes
2x15x5kg

pullups
8xbw
6xbw

sa tricep pushdown
3x15x5

tricep double rope
12x7
10x7
10x7

seated side raise
5x15x7

incline bicep curl
3x8x14kg

calve raise hack squat
4x25xleeg

 

[wzoet]

RDL paused
5x125kg
2x5x100 3 sec down, paused

voelde off vandaag

legpress plate loaded
8x200kg
3x12x175kg

leg curls liggend
4x10x17,5kg

bulgarian split sq
3x8x24kg per hand

leg extensions plate loaded
13x20kg
9x20kg

adductor machine
2x20x75kg

 

[wzoet]

machine incline press
3x8x35kg per kant

lumbar lat pulls
3x15x35kg

calve raise seated
5x10x40kg

db shoulder presses
3x8x26kg

costal pec press
3x12x21,5kg+1 blokkie

tricep cable press
3x15x11kg + 2 blokkies

SA crossbody
2x10x11kg + 2blokkies

face away bicep curl
14x13,5kg + 1 blokkie
3x12x13,5kg + 1 blokkie

rope hammer curls
2x15x21,5kg

 

[wzoet]

hack squats
2x8x110kg
3x8x110kg paused

calve raise hack squat
4x15x10kg

incline db press paused one motion
10x34kg
8x34kg

cable presses costal seated
3x12xlvl 7

front foot elevated supported split sq
3x12x16kg per hand

lyining cable y raises
15x3
2x12x3

side raise with cuff sa
3x15xlvl2

rope tricep pushdown
2x15x9
2x15x10

 

[wzoet]

seated legcurl technogym ( one leg)
2x10x20kg
10x25kg
8x30kg laatste 3 hulp

Legcurl standing
3x12x20kg

seated row rear delts
12x50kg
2x12x35kg

seated row dual handles
3x12x55kg

Hip extension
5x12x24kg

LPD latfocuss one arm
12x60kg
10x60kg

LPD dual handle
12x60kg
9x60kg

Incline DB rows
3x10x26kg per hand

seated row plate loaded small grip
2x15x80kg

Cable preacher curl
15x3blokkies
2x10x4blokkies
8x4 blokkies

DB hammer curl
12x14kg per hand
2x8x14kg per hand

 

[wzoet]

hack squats
5x10x110kg

low incline db press paused one motion
4x9x32kg

supported el front foot split sq
4x12x18kg

incline cable press
3x10x9+1,5kg

seateed side raises
3x12x8kg
10x8kg
8x8kg

sa tricep pushdown
3x15x5kg ( one pully station)

double rope tricep extension
3x8x7lvl

 

[wzoet]

glute bridge
4x8x125kg

lumbar lat row
2x15x35 + 1kg
13x35kg

calve raise
5x8x42,5kg

hammie seated
11x80kg
3x8x65kg + 2kg

t bar rows supported
3x12x40kg

lpd mag grip
12x72,5kg
9x72,5kg

high to low row one arm
2x12x20kg

lying legcurls
12x15kg
9x15kg

 

[wzoet]

legpress
10x200kg
3x12x180kg

machine sternal pec press
9x35kg
9x35kg
8x35kg

leg extensions uni lateraal
3x12x20kg

costal pec press sa
3x15x21 + 1 blokkie

tricep cable press
3x15x11kg + 1 blokkie

face away bicep curls
2x12x13kg + 1 blokkie
14x13kg

SA preacher curl
12x14kg
10x14kg
9x14kg

DB hammer curls
12x14
10x14
9x14kg

OH tricep extension cable
2x10x36kg

 

[wzoet]

RDL paused
5x130kg
3x5x125kg

Incline db press 45 degree
5x40kg per hand
3x5x36kg

Leg extensions
2x13x20kg per kant
8x20kg paused

leg curls lying per kant
10x17kg
6x17kg
6x17kg

LPD mag grip
3x8x72,5kg
6x72,5kg

calve hack squat
3x20x40kg
16x40kg
12x40kg

Tricep pushdown one arm
3x12x10kg per hand

Cable hammer curls
3x12x28kg

 

[wzoet]

paused incline db press low incline
3x10x32kg

flat cable press
10x7
2x10x6kg

wide grip latpulldown
3x10xlvl 10kg

cable row underhand grip
3x12x13lbl

latfoccused row supported
10xlvl14
8xlvl 14
6xlvl 12

 

[wzoet]

calve raise hacksquat
4x15x25kg

glute bridge
4x8x130kg

hack squat
4x10x115kg

hamstring curl zittend
4x10xlvl 10

SQ high bar ( jaren geleden)
3x6x60kg

Hip extensions
4x20xbw

 

[wzoet]

vrijdag

DB shoulder press paused
3x8x26kg

LPD supinated
3x8xlvl 13

LPD one arm lat focus
8xlvl 13
2x6xlvl 13

clavicular cable press
7x12kg
8x12kg
9x10kg

tricep cable press db arm
3x12xlvl 4

db curl against lpd
3x12x14kg

calve raise hack squat
5x20x20kg

shoulder incline db side raise
3x15x7

DB hammer curl
3x12x14kg

 

[wzoet]

safetybar heel ele squat
3x5x80kg laatste set paused

safetybar bulg split squat supported
2x5x60kg
5x70kg

legpress plate loaded
3x12x160kg

hip extensions
5x8x32kg

cable curls lpd machine
3x10x10kg

incline db curls
12x16kg
6x16kg

prone incline side raise
2x12x7kg

 

[wzoet]

incline db press 45 graden
4x40kg
3x4x36kg paused

t bar rows
3x12x42,5kg

high to row machine
2x6x45kg
7x50kg

incline chest press machine
2x8x35kg
5x35kg

costal pec press one arm
12x21+2
12x21 + 2

face away bicep curls
2x15x13 +1
1x12x13+1

tricep crossbody
3x12x11kg + 1kg

lpd illiac
10x33+2
8x33+2
9x33 + 2

DB preacher curl
10x14kg
6x14kg

 

[wzoet]

legpress plate loaded hammer strenght
12x200kg
3x12x185kg

seated hamstrings curls
12x80kg
3x10x65kg with pause

leg extensions per kant
15x20kg
2x12x20kg

glute bridge
4x8x135kg

smith machine bulgarian split sq
2x8x50kg

 

[wzoet]

foxgym

incline db press paused
2x5x36kg
5x38kg
4x40kg

chestpress machine
12x60kg
9x80kg

low row plate loaded
2x12x30kg per kant
2x10x40kg per kant

lpd 3 sets uni
3x tot fail 5-8 reps

DB shoulder press paused
2x8x26kg
6x26kg

Rear delt db row
12x22kg
2x10x22kg