wzoet's log

[wzoet]

dinsdag

pullups wide
4x8xbw

chest press clavicular
3x12xlvl 5 met pause

hip extension
4x10x40kg extra

face away bicep curls
3x12xlvl 6

sa arm tricep pushdown
3x10x6lvl + 1

 

[wzoet]

latpulldown dual handle
4 sets 15/12/8/6 rpe 7/8

legpress glute focus
15x60kg
12x90kg
10x110kg
2x8x120kg
15x90kg dropset

incline db press
10x34kg
8x36kg
5x38kg + 2 hulp
12x30kg

hip extension
4x10x20kg pause at top 3 sec

face away bicep curls
3sets x failure

chest machine flyes
3sets x failure

latprayer
3xsets x failure

tricep pushdown
3xsets x failure

 

[wzoet]

hack squat
3x6x130kg

incline db press
3x10x26kg

db row incline
3x10x30kg

swissball hamstring curl
3x20xblue ball + isometric hold at end

db side raise
3x12x7kg

facepulls
3x12x12kg

db hammer curls
3x12x16kg

 

[wzoet]

chest press ( neutral grip)
10x30kg per kant
2x10x35 per kant

low row per hand
4x8x55k per kant

chest wide grip iso grip
2x8x55kg per kant
6x55kg

incline chest press
10x30kg
2x8x40kg

rear delt row plate loaded
2x8x45kg

row machine
12x40kg
11x40kg
9x40kg

 

[wzoet]

rdl paused
3x5x120kg

seated hamstring curl uni
4x12xlvl 11

calve raise hack squat
5x10x40kg per kant

hip thrust
10x120kg
10x140kg
2x10x150kg

hack squats
3x8x130kg

 

[wzoet]

seated abduction
3x12x45kg

legcurl zittend lifemax
2x12xrpe 7/8

leg curl zittend
12@8
8x@10

legpress plate loaded
3x6x230kg

legplress glute focuss
12x30 per kant
12x35kg per kant
10x35kg per kant
8x35kg per kant

hip extension
4x10x22kg per hand

lunges walking
3xop en neer 18kg

 

[wzoet]

gisteren fox gym

incline db press
5x40kg
2x8x36kg
6x36kg

lpd
10x65kg
9x65kg
8x65kg

chest press machine
3x10x65kg
9x65kg

t-bar row machine
6x55kg te zwaar deze
9x40kg
8x40kg
6x40kg

seated row lat focus
12x53kg
14x53kg
11x53kg

chest fly machine
15x53kg
12x53kg
9x53kg

prone incline side raise
3x12x6lvl

tricep db extension
7x14kg per kant
2x10x12kg

db curl seated
3x10x14kg

rope hammer curls
3x12xrpe10+

SA tricep extensions
3sets tot fail

 

[wzoet]

seated calves
3x8x45kg
8x30kg
8x15kg

squats smith machine heel el ( facing machine andersom, slow ecc, paused onderin, geen lockout)
12x60kg
2x10x60kg

seated hammies
4x87,5kg
3x8x73kg

shoulderpess machine plate loaded
10x30kg
8x30kg

sa arm behind the body side raise cable
3x10x3blokkies + 1

seated row rear delts plate loaded
5x10x40kg beide kanten

 

[wzoet]

gisteren

hack squats
3x8x140kg

incline db press
3x8x34kg

bulgarian split sq
2x8x26kg per hand

front foot elevated supprt split sqat
3x10x18kg

costal pec press
12xlvl6
10xlvl 7
3x10xlvl 8

pec flyes low incline cable
12xlvl6
15xlvl 7

crossbody tricep
3x10xlvl 6

side raise behind neck
3x15xlvl2

 

[wzoet]

legpress plate loaded
2x8x230kg

incline machine press plate loaded
8x40kg per kant
6x40kg per kant
6x35kg per kant

smith machine heel elevated front squat ( faced away)
4x10x60kg

flat machine press plate loaded
8x22,5kg
2x8x25kg per kant

smith machine incline bench press ( faced away)
10x60kg
8x60kg

leg extensions
25kg per been
8/7/6/6

calve raise zittend
30kgx
15/15/13/12

one arm tricep overhead
4x12x10kg

 

[wzoet]

glute bridge
4x10x140kg

lpd lat focus supported
10x12lvl
10xlvl13
10xlvl 14
8xlvl 15

lpd wide grip
3x10xlvl 10

hamstring focussed db deadlift
18x30kg per hand
12x30kg per hand

db rear delt row
2x12x22kg
9x22kg

hip extensions
10x24 per hand
10x24kg per hand
8x24kg per hand
6x24kg per hand

one arm cable hammer curl
12xlvl5
10xlvl5

one arm high cable curl
15lvl4
12xlvl 4

db hammer curl lpd
2x12x14kg
10x14kg

 

[wzoet]

romanian deadlift ( voelde te zwaar aan)

glute bridge
4x10x145kg

latfoccused pulldown
3x8x15lvl per hand

lpd wide grip
3x12x10lvl +2
10xlvl 10 + 2

hip extensions
10x24kg per hand
10x24kg per hand
10x24kg per hand
8x24kg per hand

calve raise
4x10x40kg

face away bicep curl
9xlvl7
8xlvl 7
7xlvl 7

rope hammer curl one arm
11xlvl 5+2
9xlvl 5 + 2
8xlvl 5 + 2

 

[wzoet]

smith machine heel elevated smith squat ( upright torso)
15x62,5kg
15x62,5kg
12x62,5kg

flat machine press plate loaded
2x8x45kg per kant
6x45kg per kant

bulgarian split squat
3x8x26kg

leg extensions
75kg x 15*15*12*9

press arounds
3 sets

tricep crossbody
2x12x5blokkies
10x5blokkies

side raises db
2x10x10kg
8x10kg
6x10kg

adductor machine
105kg x 15 / 12 / 9

 

[wzoet]

latfocussed pull
10x42kg
2x10x28kg

seated row latfocus
12x35kg
10x42kg

seated calves
4x10x40kg per kant

seated hamstrings
6x87,5kg
3x12x65kg

calve raise hacks quat
3x10x40kg per kant

ghr raise hip extensions
15x28kg
12x28kg

one arm preacher curl
3x8x14kg

rope hammer curls
12x28kg
10x28kg
8x28kg

one arm bicep curls
12x12,5kg
10x12,5kg

 

[wzoet]

maandag

hacksquat
3x8x145kg

incline db press
3x8x34kg ( low rpe)

cable press arounds
lvl 6 - 12/12/10/10

bulgarian split sq
2x8x28kg

calves hack squat
40kg x 10/10/10/9

tricep pushdown double rope
12xlvl 8
10xlvl 8
8xlvl 8
8xlvl 8

incline side raise
8kg x 12/12/10/10

 

[wzoet]

RDL
2x6x130kg

Latfoccused row
4x10xlvl13

hip extensions
3x10x44kg

LPD wide grip
lvl 11 x 12/10/8/8

Rear delt db row
26kg x 10/9/8

Nordic curls
2x5xnegativ

One leg swissball curls
12xuni
10xuni

BB shrugs
3x10x90kg

face away bicep curls
lvl 7 - 8-8-6 reps

One arm cable hammer curl
3x12xlvl 5

squat curl dual handle
10xlvl 5
8xlvl 5

 

[wzoet]

leg extension pin loaded
2x12x45kg

leg extension uni lateraal
2x10x30kg per kant

machine incline press( plate loaded)
6x20kg per kant
5x20kg per kant

machine sternal press
10x30kg per kant
10x35kg
6x40kg per kant
5x35kg per kant

wide iso chest press
3x10x50kg per kant

adductors
3sets max

legpress glute focused
10x30kg per kant
2x10x35kg per kant
6x45kg per kant

high to low row ( rear dely)
3x10x60kg per kant

low row uni
8x55kg per kant
8x55kg per kant
7x55kg per kant

machine chest press incline
9x45kg
8x45kg

seated row
5setsx 10-15

 

[wzoet]

incline db press
3x10x34kg

costal pec press
5x10xlvl 7

hack sq
3x8x150kg

split sq heel elevated
12x22kg
10x22kg
9x22kg

leg extension
2x6x105kg
2x8x95kg
12x95kg

side raise with cuff
12xlvl 2+2
10xlvl 2 + 2
9xlvl 2+2

tricep pushdown ropes
lvl 8 +2 x 12/10/9/9

calves raise zittend
5x10x40kg

calve raise hack sq
3x10x40kg

 

[wzoet]

dikke 10 dagen niks gedaan

legpress plate loaded voeten laag
4x10x160kg

incline plate loaded chest press
3x8x35kg per kant

belt squat
3x8x160kg

flat plate loaded press
3x10x20kg per kant

high incline press shoulders smith machine
3x10x60kg

leg extensions machine
2x10x80kg
11x80kg

side raise cable
8x3blokkies
2x6x2blokkies

OH tricep extension
2x12x5blokkies
10x5 blokkies

Incline side raise chest support
12x7kg
10x7kg

 

[wzoet]

incline db press
5x40kg
2x10x30kg paused
15x30kg paused

calve raise hack squat
3x6x40kg per kant
8x30kg dropset
12x20kg dropset

bulgarian split sq
3x8x26kg

smith machine squats heel el
2x8x60kg

machine loaded flat press ( legs up)
21,25kg per kant x 8/8/6

leg extensions
8x105
8x105kg
6x105kg

crossbody tricep extension
3x12x5blokkies

side raise supported
12x7kg
12x6kg