wzoet's log

[wzoet]

rdl paused
3x5x130kg 3 sec down
10x105kg normaal

seated hammie curl
4x10x65kg

t bar rows
4x10x47,5kg

seated rows one arm
8x42,4kg
2x12x32kg

LPD mag grip
70kg 12/10/9/8/7

DB shrugs
2x20x32kg

 

[wzoet]

machine incline press
3x6x37,5kg
15x20kg

db shoulder press
3x8x28kg

dip machine
14x85kg
12x85kg

tricep press cable
3x12x11kg

side raise incline supported
4x12x7kg

calve raise zittend
4x8x40kg

 

[wzoet]

legpress quad focus bal op platform
3x8x120kg

hamstring curl liggend
5x10x15kg

leg extension plate loaded single
3x10x25kg per kant

stifflegg dl smith machine
3x10x60kg

bulgarian split squat smith machine
3x10x50kg

smith machine glute bridge
10x140kg
9x140kg
8x140kg
6x100kg
6x60kg

 

[wzoet]

db rows
3x10x30kg

seated cable chest press
3x10xlvl 9

lpd illiac row
3x10x12

incline bench press paused 3 sec negatief
2x6x60kg
16x60kg normaal

face away bicep curl
3x12xlvl 5

high incline cable curl
3x12xlvl 3
10xlvl 4

 

[wzoet]

hacksquats
6x8x135kg

incline db press paused 3 sec down
3x8x34kg
12x34kg

costal pec press
7lvl x 15/15/12/12

rope pushdowns
5x12x7+2

incline db side raise
8kgx 15/14/13/12/11

 

[wzoet]

dinsdag;

glute bridge
4x8x145kg paused

illiac lat rows
4x10x12lvl

seated rows
15x18lvl + 12kg / 12 / 10

chin ups
3x8xbw

face away bicep curls
3x12xlvl 5 + 2kg

cable long head
3x10x3lvl

rope hammer curls
lvl 3 + 2 x 3x12

 

[wzoet]

machine incline press
3x7x37,5kg
6x37,5kg
15x20kg

legpress plate loaded
3x10x205kg

leg extensions one leg
10x25kg
2x8x25kg

DB shoulder press
3x10x28kg

Bulgarian split sq in smith
8x55kg
2x8x60kg

Cable press arounds
16kg x 12/10/10

Db side raise
2x10x8kg

Tricep press
3x10x11lvl + 2

Dip machine
87,5kg + 5 x 15 / 13

 

[wzoet]

legcurls liggend
4x10x15

t bar rows
3x8x50kg
10x50kg

lpd supinated
10x80kg
8x80kg
7x80kg

seated hammie curl ( forward lean
2x10x65kg + 5 / 9x / 8x

illiac latpullaround
3x8x36kg

hip extension
2x12x40kg extra

face away bicep curls
10x16kg
9x16kg
8x16kg

rope hammer curls
15x21
12x21
10x21

 

[wzoet]

hack squat
3x8x140kg

incline db press paused
3x10x34kg

seated cable press
3x10x8lvl

costal cable press
3x10x7lvl

front foot el split sq
2x12x22kg
10x22kg

crossbody tricep
3x10xlvl 6

oh tricep extension
3x10xlvl5

db side raise incline
3x12x7kg

 

[wzoet]

romanian deadlift
3x6x130kg
10x110kg

seated hamstrings
4x10x65kg +5

t-bar machine row
50kg 10/10/8/8

ghr hip extension
2x15x40kg
10x40kg

machine row rear delts
8x70kg per kant
6x70kg per kant

rope hammer curls
5x12x21kg

 

[wzoet]

rear delt db rows
3x12x22kg

calve raise hack
3x12x25kg per kant

front foot elevated back squat
2x8x60kg paused

high incline bb bench press
2x5x80kg
5x75kg
10x60kg

walking lunges
2x10x18kg

costal pec press
3x10xlvl 8

db curls against lpd
2x10x16kg
8x16kg

face away bicep curls
4x12xlvl6

 

[wzoet]

leg extension plate loaded
2x10x25kg
2x10x27,5kg

legpress balls on platform
topset tot 8x130kg

machine loaded shoulder press
3x10x30kg per kant

seated hamstring curl one leg
3x12x20kg

high to low row
3x10x35kg per kant

adductor machine
3x10x95kg

tricep press
3x12x11kg +2kg

longhead tricep
2x12x4blokkies +2kg

 

[wzoet]

legpress plate loaded
15x200kg
12x240kg
10x280kg
8x280kg
8x240kg
8x200kg dropset

daarna kotsend op de wc

high to low row
5x12x40kg

chest flyes machine
3x12 opbouwend tot failure

incline db curl
3x12x14kg

seated row dropset
12x50kg
12x30kg
12x20

tricep pushdown dropset
12x25kg
12x15kg
12x5

 

[wzoet]

romanian deadlift
2x6x132,5kg

illiac lat pull
4x10x13kg

seated hammie curl uni
3x10x12+1

db row rear delts
3x12x24kg per kant

chin ups
3x8xbw

hip extensions
3x20xbw

face away bicep curl
3x12x6+2

preacher curl
2x8x14kg
8x12

 

[wzoet]

machine incline press
6x40kg per kant
3x8x35kg per kant

incline db press paused
6x36kg
5x36kg
5x35kg

machine press flat plate loaded
12x25 per kant
10x30kg
8x35kg
7x40kg

tricep press
3x10x5blokkies

long head tricep
2x12x4blokkies

side raise db zittend
8kg x 15/12/10

 

[wzoet]

legpress plate loaded
3x12x210kg

zittende hammie curl
4x8x80kg

leg extension
3x8x25kg per kant
2x8x20kg rest pauze set

liggende hammie curl
10x15kg per kant
6x15kg per kant
5x15kg per kant
4x15kg per kant

bulgarian split sq smith machine
3x8x60kg

adductor machine
2x20x75kg

abs on ghr
2x12xbw

 

[wzoet]

hacksquat
3x8x145kg

split sq supported front foot heel el
3x10x20kg

costal pec press
3x12xlvl 8

calve raise hack sq
5x10x30kg

clavicular chest press
3x12x6lvl

side raise cuff supported with cable
4x10x2lvl

tricep pushdwon long rope
12x7+2
2x12xlvl 8
10xlvl 8

2 handed overhead extension with cuffs
3x12xlvl4

 

[wzoet]

latpullaround op seated row
10x65kg/70/75kg
8x80kg

DB shoulder press
10x28kg
8x28kg
4x32kg
5x30kg

lpd
4x10x70kg

setead row machine
10x70kg per kant
10x60kg
12x40kg

Hip Extensions
3x10x44kg

DB preacher curl
3x8x14kg

Curls op seated row
2x12x20kg
8x20kg

 

[wzoet]

niet echt recovered van het weekend

incline db press paused
3x8x34kg

hacksquats
2x8x145kg
2x8x100kg

bulg split squat supported
3x10x26kg

cable costal pec press
3x12xlvl 8

clavicular cable press
3x8xlbl 6

side raise incline
5x10x8kg dumbell

sa tricep extension
3x12xlvl 6

overhead tricep extension
12xlvl 9/10/11

calve raise hack squat
5x10x40kg

 

[wzoet]

seated hamstring curl technogym
2x10x50kg
8x50kg

lpd one arm
3x8x75kg per hand

lying legcurls plate loaded
3x15x15kg per kant

low to high row
10x40kg
10x50kg
8x55kg
6x60kg

glute/quadfocused legpress
13x35kg per kant
12x35kg per kant

glute bridge machine
2x10x55kg per kant

wide iso chest press
3x12x20kg per kant

mid chest press
15x30kg per kant
12x30kg per kant

standing legcurls
10x30kg
9x20kg