wzoet's log

[wzoet]

legpress plate loaded one motion
3x6x200kg
11x200kg

leg extensions plate loaded
3x10x35kg

DB shouder press
6x32kg per kant
2x8x28kg

DB tricep extensions
3x12x12kg

Cable flyes one arm supported
3x12x11kg

calve raise
3x10x45kg +2 dropset

One arm face away curl
3x8x16kg

DB preacher curl
6x16kg
2x6x16kg

Seated row
2x12x40kg per kant

 

[wzoet]

belt squat front foot elevated
8x200kg
8x210kg
5x220kg

incline machine chestpress
5x20kg per kant
9x30kg paused
8x30kg
8x30kg

flat machine chestpress
9x20kg per kant
2x8x20kg per kant

seated row hammer grip
8x67,5kg per kant
3x8x60kg per kant

chin ups ring
3x8xbw

tricep extension one arm
3sets till failure

biceps
4sets tot failure

calve
4x8x20kg per kant paused at top 3 sec

 

[wzoet]

romanian deadlift
5x145
2x5x120kg paused

hacksquats
8x150kg
3x8x120kg

high incline db press
3x10x34kg per hand

costal pec press
3x10x8kg

wide grip pullups
2x6xbw

clavicular chest pres
3x8x6kg

one arm lpd lat focus
12x13lvl
10x13lvl
8x13lvl

lpd supinated
8xlvl 12
3x8xlvl 10

incline side raises
3x12x8kg

 

[wzoet]

legpress plate loaded
8x200kg
8x220kg
6x220kg

leg extenions
2x8x105 plate loaded

clavicular machine press
6x20kg per kant
3x10x30kg per kant

seat hammie one leg
13x27,5kg
2x10x27,5kg

seated row
3x10x60kg

ohp
2x5x50kg

Incline db curls
4x8x16kg

tricep press
6x6blokkies
12x5blokkies / 10x / 9x

rope hammer curls
8x28kg
2x12x21kg

one leg glute bridge
2x8x12kg

walking lunges
2x16x12 stappen achter elkaar per been

t-bar rows supported
3x12x35kg + hold

 

[wzoet]

high incline db press
3x8x36kg

legpress one motion
4x8x200kg

leg extension plate loaded
2x12x25kg per kant
10x25kg per kant

incline machine press
6x35kg
3x8x30kg paused

bulg smith squat
2x8x50kg

flat machine press
3x8x20kg per kant

cable lateral raise behind
3x12x2blokkies

tricep press
8x5blokkies
2x12x4blokkies

 

[wzoet]

romanian dl
3x8x120kg

latpulls supported
4x8x13+2 kleintjes

seated hamstring curl one leg
12x12kg
2x10x13kg
8x13kg

db row rear delt
8x26kg
2x6x26kg

hip extension
8xbw + 57,5kg
6xbw + 57,5kg
6xbw + 57,5kg

LPD dual handle
3x10xlvl 11

lpd wide grip
12xlvl 8
9xlvl 8

face away curls
3x10xlvl 6

preacher curls
3x10x12kg

one arm cable rope hammer curls
2x8xlvl 5

 

[wzoet]

donderdag met een maat

low incline db press
6x38kg
4x40kg
6x32kg 3 sec down + paused

t-bar row machine
40kg x 12
45x x 12
50kg x 8
60kg x 5

chest press machine techno gym
2x10x40kg beide kanten

lpd latfocus double handed
3x10x60kg

tricep pushdown
25kg x 15/12/12

preacher curl machine
2sets x fail

side delts
2xsets fail

 

[wzoet]

vrijdag;

sq singles
tot 1x100kg @5

hacksquats
10x150kg paused
2x10x120kg
20x120kg pff

walking lunges
2x10x18kg

hip extensions hammie focus
2x25xbw

calve raise hack squat
5sets x fail x 30kg
12/12/10/9/8

 

[wzoet]

machine incline press
3x5x40kg per kant

leg extensions uni lateral
3x10x26,5kg

db shoulder press
5x34kg
8x30kg

seated row latfocus
10x40kg
2x8x40kg

hamstring curls liggend tegelijk
9x15kg per kant
8x15kg per kant

seated row machine upperback focus
10x42,5kg per kant
10x52,5kg per kant

adductor machine
2x12x80kg

overhead tricep extension
2x12x12kg
10x12kg

rope hammer curls
28kg x 15/12/12

side delts cable lengthened
2x14x3blokkies

 

[wzoet]

dinsdag

low incline db press
3x10x34kg

costal cable pec press
3x15xlvl 7

hack squat
5x8x130kg

clavicular
16xlvl6
15xlvl6

sa tricep pushdown
12x6lvl
2x10xlvl6

single arm tricep pushdown
3x15xlvl 10

y raise cable rug op bankje
16xlvl3
15xlvl 3

calves hack squat
30kg 15/12/12/10/9

 

[wzoet]

romanian dl
3x10x120kg

lpd
3x10x80kg

seated hammie
12x65kg + 5
11x65kg + 5
9x65 + 5kg

high to low row plate loaded
10x40kg per kant
2x6x50kg per kant

liggende hammie curl
12x15kg per kant
10x15kg per kant

rope hammer curls
15x25kg
12x25kg
10x25kg

high cable curl
10x15kg per kant
6x15kg per kant

rear delt machine plate loaded
65kg per kant x 8/6

 

[wzoet]

machine incline press
10x35kg
2x9x35kg

leg extension plate loaded
4x10x27,5kg

flat press plate loaded
10x20kg
9x20kg
8x20kg

adductor machine
3x15x80kg

sa y-raise met cable
10x3blokkkies + 1
7reps
5reps

cable fly supported one arm
11x5 blokkies
9x5bokkies

 

[wzoet]

belt squat
3x10x200kg

bulgarian split squat in smith machine
3x8x50kg per kant

t-bar rows supported
8x35kg
3x8x55kg

smith machine shoulder press seated ( nooit gedaan)
5x70kg
5x75kg
3x80kg

latpullarounds
10x33kg
8x33kg

tricep press one arm
10x6blokkies
6x6blokkies
12x5blokkies

face away bicep curl cable
12x13kg
10x13kg

preacher curl one arm
2x10x14kg

 

[wzoet]

legpress plate loaded
3x10x215

incline db press
5x40kg
3x5x36kg

one leg legpress
2x8x65kg each leg
8x70kg

machine chest press sternal
10x32,5kg per kant
2x8x32,5kg per kant

leg extension hammer strenght plate loaded
12x45kg
11x45kg
10x45kg

chest press wide iso
10x45kg per kant
10x50kg per kant
10x55kg per kant

plate loaded dip machine
12x50kg per kant
10x50kg per kant

adductor technogym
15x30kg
14x30kg

y raise one carm
3xfail

side raise cable behind
2xfail

rope triceps
2xfail

 

[wzoet]

deload training ( mid lowerback zit goed vast)
hack squats
4x8x100kg

cable chest press mid
7lvl x 15/12/12/10/10

latpulldown
10x10lvl
8xlvl 12
8lxlvl 12
6xlvl 15

latpulldown rear delts
8lvl 15/15/12

hip extension
4x10xbw

incline db side raises zittend
7kg x 15x12x12x10

one arm cable extension
lvl5 x 11/10/9

face away bicep curls
lvl 6 15/12/12

 

[wzoet]

Y raise cuff
3x12xlvl 3

DB shoulder press
3x8x32kg

LPD latfocuss uni
10xlvl 13
2x8xlvl 13

High incline db press
3x10x32kg

LPD rear delt focus
9lvl 12/10/9

Cable costal pec press
3x12xlvl 7

DB rows
3x8x30kg

Face away bicep curls
3x12xlvl 6

Rope double extensions
15/15xlvl 7
13x7lvl

Incline db side raise
15x7
12x7

 

[wzoet]

seated legcurls ( forward lean)
2x12x65kg
2x10x65kg

leg extension plate loaded
10x27,5kg uni
2x8x27,5kg

legpress plate loaded
2x6x220kg
7x230kg

bulgarian split squat
3x8x24kg

hip extensions on ghr
10x32kg
2x8x32kg

adduction machine
15x80kg
15x87,5kg

liniar hack sq machine ( quad focus)
9x25kg
7x25kg

calve raise zittend
8x45kg
7x45kg
7x45kg

 

[wzoet]

legpress plate loaded
2x8x220kg
6x240kg

plate loaded incline press
6x20kg
2x8x35kg per kant

leg extensions
2x8x30kg per kant
6x30kg per kant

flat press plate loaded
3x8x22,5kg per kant

bulgarian split sq
3x10x24kg

tricep db extension
2x15x12kg

db side raise
12x8kg
10x6kg

tricep press
3x5blokkies +2

cable side raise one arm
3x12x3blokkies

 

[wzoet]

high incline db press
10x36kg
9x36kg

seated row plate loaded
5x10x50kg per kant

leg extension pin loaded
10x105+5 / 9 / 8

hamstring curl seated
5x87,5kg
2x15x65kg
12x65kg

seated press machine
6x85kg
2x10x75kg

adduction zittend
20x87kg
15x87kg

tricep rope extenion overhead
15x21kg
12x25kg
pushdown
9x25kg / 8x25kg

DB hammer curl
3x12x16kg

Cable curl one arm
2x10x5blokkies

 

[wzoet]

hack squat ( knie dominant)
4x8x120kg

LPD neutral
2x12x10kg
8x12lvl
6x13vl

DB press shoulder
5x32kg
2x8x26kg paused

One arm cable chest fly
4x12xlvl4

Calve raises hack squat
4x12x30kg