wzoet's log

[wzoet]

thcic lat row
12x32kg
11x32kg

seated hamstring curl
6x80kg
3x8x72+2.5kg
15x50kg

machine row plate loaded hammer grip
3x10x60kg per kant

calve raise zittend
6x60kg misload
11x45kg
10x45kg
9x45kg

LPD
2x15x70kg

Illiac row
12x28kg
12x28kg

High bicep cable curl
12x10kg
10x10kg

db hammer curl
2x10x14kg

 

[wzoet]

legpress quadfocus
3x10x60kg

incline machine press
3x8x35kg

bulgarian split sq
8x26kg
2x10x26kg

flat machine press
12x20kg
10x20kg
10x20kg

leg extensions
4x8x105kg

abduction machine
2x15x105kg

tricep extension one arm OH
3 blokkies x 11/10/9/10

rear delt machine flyes
79kg x 15x14x12

 

[wzoet]

rdl 2x6x105kg

latpulls
3x12x32kg
10x40kg

seated hamstrings
4x9x72,5 + 2 forward lean
8x72,5kg

machine rows plate loaded
12x55kg
2x10x55kg

machine row plate loaded
3x5x35kg

calve raise zittend
45x 9*8*8**

preacher curl one arm
3x8x14kg

Rope hammer curls
12x28kg
12x25kg
9x25kg
15x23kg

 

[wzoet]

hacksquat feet low as possible
3x10x100kg
8x120kg
6x140kg
6x160kg

costal cable press
3x12xlvl 7

latpulldown dual handle
6x10xlvl 11

db shoulder pess
3x10x26kg

clavicular cable press
12xlvl 5
12xlvl 6
10xlvl 5

cable flyes
15xlvl 5
15xlvl 5

calve raise
60kg 6*6*5*5

hip extesnion
3x20xbw

 

[wzoet]

machine incline press
3x10x35kg per kant

machine row plate loaded
12x60kg per kant
2x10x60kg per kant

incline db press paused
3x8x34kg

latpulls one arm
38kg 4x10

side raise incline
15x8
2x12x8
10x10kg

tricep crossbody
3x12x5blokkies

preacher curl one arm
3x9x14kg

rope hammer curls
3x12x25kg

machine wide grip rear delts
12x55kg
9x55kg

 

[wzoet]

leg extensions
4x10x105kg

seated hamstrings
8x80kg
3x12x73kg

adduction machine
3x20x105kg

legpress ball feet on platform
3x10x165kg

bulgarian split squat
3x10x26kg

 

[wzoet]

latpulls supported
40kg 12/10/10/8

side raise one arm cable
12x3blokkies
9x3blokkies
8x3blokkies

flat chest press
3x10x22,5kg per kant

smith machine incline press
6x80kg
7x80kg
10x75kg
8x75kg

latpulldown mag grip
8x80kg
8x80kg
6x80kg

high to low machine row
10x20kg per kant
10x20kg per kant
9x20kg per kant

machine chest flyes
12x75kg
10x75kg
9x75kg

rear delt flyes
10x80kg
8x80kg

DB hammer curls
3x10x16kg

One arm tricep extension
3x12x4blokkies.

 

[wzoet]

gisteren

safetybar squat + wedge
2x5x60kg

split squat safetybar support
4x10x40kg

Seated hammie curl uni
12x12
12x12
10x12

hip extension
3x10x24kg per hand

hack squat feet low
4x10x105kg

 

[wzoet]

clavicular db press high incline
2x10x20kg

rear delt lpd
12x9lvl
12x9lvl
10xlvl9lvl

costal cable press
8xlvl 8
6xlvl 8

pullarounds support
6xlvl16lvl
9xlvl 14
9xlvl 14

side raise supported
3x12x7lvl

crossbody extension sa
9xlvl 6
8xlvl 6
6xlvl 6

face away curl
15xlvl 6
2x12xlvl 6 + 2

crunches cable schuin
2x15xlvl 5

 

[wzoet]

legpress feet low
8x165kg
10x160kg
15x160kg

seated legcurls
8x73kg
3x8x50kg

bulgarian split sq
3x10x28kg

adduction machine
15x105kg
12x105kg
10x10kg

calve zittend
5x60kg
3x10x45kg

 

[wzoet]

db shoulder press
2x10x28kg
8x28kg

high to low pull
4x10x14kg

costal cable press
3x12xlvl 8

LPD
4x12x11lvl +2

clavicular cable press
lvl 5 x 15*12*12*10

Seated cable flyes
15xlvl 5
12xlvl 5

Face away curl
lvl 6 + 2 x 12/10/10/10

Dubbel rope extension
3x12xlvl 9
10xlvl 9

 

[wzoet]

RDL
2x6x110kg

Belt squat
6x200kg
3x8x160kg

Legpress plate loaded
3x10x160kg paused

Calves
10x50kg
9x50kg
9x50kg

zittende legcurl
4x10x73kg
+2dropsets

leg extensions
3x10x80kg
+2 dropsets

calves hack squat
10x25kg
9x25kg
8x25kg

 

[wzoet]

incline db press paused
3x8x34kg

machine row plate loaded wide
9x60kg per kant
7x60kg per kant

incline machine press
2x8x35kg

latpulls
6x43kg
6x43kg

LPD
9x80kg
7x80kg
12x70kg

press arounds
12x15kg
9x15kg
10x15kg

High cable row
15x5
14x5

preacher curl db
8x14kg
8x14kg

long head tricep
10x5
2x15x5

side raise
12x5
9x5kg

 

[wzoet]

legpress
2x8x165kg ( balls on platform
6x200kg
6x220kg
6x240kg
4x250kg aan schijven

hamstring zittend
3x13x73
dropset -
dropset -

leg extension
10x85kg
15x50kg
14x50kg
12x50kg

bulgarian split sq
2x8x28kg linker been werkte niet mee, leunde teveel
12x28kg supported

adductor machine
2x12x fullstack

calve raise
4x10x55kg

 

[wzoet]

romanian dl
2x6x115 @3/4

legpress feet low
4x10x180kg

seated hammie
4x6x80kg
+1 dropset

Adductor machine
105kg x 12/12/10
80kgx7 dropset

leg extension
3x12x80+2,5kg

ghr hip extension
12x40kg
10x40kg
7x40kg

lunges
2x20kg per hand 3kwart gangpad

 

[wzoet]

costal cable press
3x10xlvl 8 +1

latpulls
4x10xlvl 14+1

clavicular cable press
11xlvl 6 +1
10xlvl 6 +1
9xlvl 6 + 1

LPD
12xlvl 12
9xlvl 12
9xlvl 12

DB row rear delt
24kg x 12,9,9

db shoulder press
2x6x30kg

cable flyes
2x15xlvl 5+2

face away supported
8xlvl 5
6xlvl 6
6xlvl 5
6xlvl 5

crossbody tricep
12xlvl 6
10xlvl 6
10xlvl 6

side raise incline
15x8
12x8
10x8

 

[wzoet]

gisteren

hack squat feet low
10x110kg
10x110kg
10x120kg
10x130kg

bulgarian split sq ssb
5x60kg
5x80kg
12x60kg

bulg split sq db
2x10x20kg per hand

costal cable press
3x10x8+2

clavicular cable pec press
6+2 x 12*11+10

prone incline raises
3x10x8kg

crossbody tricep
12x6
9x6
8x6

OH supported tricep
10xlvl 5
8xlvl 5

 

[wzoet]

machine rows
10x55kg
10x55kg
9x55kg

legcurls zittend
10x80kg
12x73kg
12x73kg
9x73kg

Latpullarounds supported
3x10x42kg

DB RDL
12x30kg
12x36kg

t bar row supported
3x10x60kg

calves zittend
5*5*6x55kg

 

[wzoet]

latpulldown wide grip
lvl 10+2x 12*12*10*9

hack sq
3x8x120kg

bench press flat
10x60kg
8x70kg
8x80kg

hip extension
3x10x20kg per kant

press arounds
12xlvl5
10xlvl 5

calve raise hack
4x5x60kg totaal

overhead supported tricep
2x15xlvl 5

hammercurl ropes
lvl 10 x 12*10*10

niet veel geslapen vannacht, dus prima voor vandaag.

 

[horn]

Mooi, in