wzoet's log

[wzoet]

welkom!

vandaag toch tijd om te trainen, fullbody, niet ideaal maar ok

machine row rear delt focus
2x12x55kg
10x55kg per kant

flat press machine press plat feet op bankje
3x10x20kg per kant

leg extensions
4x10x87kg

rear delt flye machine
9x95kg
10x80kg
9x80kg

legpress plate loaded glute focus
10x200kg
15x160kg
12x160kg

side raise incline
15x8
12x10

preacher curl db
2x10x14kg per hand

chin ups
15x

 

[wzoet]

legpress quad focuss
8x180kg ( deze set me gedragen als een p*ssy)
13x180kg
15x180kg

incline machine press
8x40kg
11x35kg
11x35kg

bulgarians split squat
3x8x28kg

smith machine incline bench
10x80kg
8x80kg
6x80kg

leg extensions
9x87kg
8x87kg
6x875,g

flat machine press
9x45kg per kant
8x45kg per kant
6x45kg per kant

lying db tricep extensions paused
15x12kg per hand
2x12x12kg per hand

one arm tricep pushdown
2x10x5blokkies

side raise db
12x7kg
11x8kg
9x8 + partials

 

[wzoet]

rdl
2x6x120 ( bouw dit heel rustig op)

latpull lat focused
3x8x15lvl

wide grip latpulldown
12x12
10x12
11xlvl11
9x11

hip extension
6x50kg ez bar x 8
6x67,5kg ez bar x 6
12x40kg dumbells
12x40kg dumbells

te weinig rom met bar

rear delt db row
12x26kg
10x26kg
9x26kg

face away bicep curl supported
15x5
12x5
11x5
lvl 3x12 dropset

 

[wzoet]

incline db press
7x40kg
4x42kg

smith machine low incline
10x80kg
11x80kg

machine row
12x55kg per kant
3x10x55kg per kant

machine incline press plate paused
10x35kg per kant
6x35kg per kant

low to high row
10x35kg per kant
9x40kg per kant
6x45kg per kant

y raise dumbell supported
15x5
13x5
12x5

preacher curl dumbell one arm
6x16kg
5x15kg

crossbody tricep
8x15kg
7x15kg

calve raise
7x50kg
6x50kg
6x50kg
5x50kg

 

[wzoet]

eerste training na vakantie

incline db press
2x6x36kg
6x36kg paused

legpress quad focus
3x10x185kg

machine press flat
3x8x45kg per kant

leg extensions
3x10x87,5 +5

bulgarian split sq
3x10x24kg

Costal pec press cable
7x22,5kg per kant
8x22,5kg per kant

side raise db
4x10x8kg

crossbody extension double
14x12,5kg
12x12,5kg
12x12,5kg

one arm overhead extension
7x14kg
8x14kg

 

[wzoet]

rdl
6x125kg
15x100kg
12x100kg

latpulls supported
8x43kg
7x43kg
7x43kg

glute drive machine
3x10x120kg
10x80kg
10x40kg

seated calves
4x10x45kg

machine row
6x60kg per kant
9x55kg per kant
8x55kg per kant

high tow low row
7x50kg per kant
6x50kg per kant

lying hammie curl
5x20kg per kant
8x15kg per kant
6x15kg per kant

hack squat calve raise
6x50kg
5x50kg

 

[wzoet]

legpress plate loaded feet low
3x5x200kg
15x120kg dropset

machine incline press paused
3x8x35kg per kant

leg extensions
4x10x90kg

smith machine incline bench ( higher incline)
9x82,5kg
5x82,5kg
14x60kg

machine plate loaded shoulder press
10x30kg per kant
7x30kg per kant

adductor machine
17x110kg
15x110kg

tricep pushdown one arm
15kgx 10,9,9

overhead tricep
12,5kg x 15,10,9

side raise cable
3x10x2blokkies

 

[wzoet]

hip extension
2x8x36kg

face away bicep curl supported
12xlvl 5+2
12x
10x

preacher curl cable
10x5+lvl +2
10x5+lvl +2
8x5+lvl +2

LPD dual handles
3x10xlvl 11

Latpulls supported
8xlvl 15
6xlvl 15
5xlvl 15

rear delt db row
10x28kg
9x28kg

calve raise hack sq
40kg x 11,10,9,8

supported side delts
lvl 4 x 10,9,9

 

[wzoet]

zaterdag event hard times unite strongman, waaronder kravmaga, worstelen, boksen, strongman etc,

rustige training

ma
high incline db clavivular db press
3x10x26kg

hack squat quad focus feet off platform
4x10x115kg

bulgarian split sq
2x8x26kg
10x26kg

costal cable pec press
3x10x7

seated pec press
16xlvl 7
12xlvl 7

supported tricep pushdown
3x12xlvl 5

rope tricep pushdown
10xlvl8
8xlvl 8

side raise crossbody supported
lvl 3 x 12, 9,8

 

[wzoet]

vandaag;

seated hamstring curl
5x87,5kg
12x73,5kg
11x73,5,g
9x73,5kg

machine t bar row
10x60kg
9x60kg
7x60kg

glute drive machine
3x10x120kg
9x80kg
10x60kg

latpulls supported ( higher torso angle)
3x10xlvl 40

seated row machine ( moet hiermee beginnen) was bezet
9x50kg per kant
9x40kg per kant
10x40kg per kant

db preacher curl
10x14kg
7x14kg

face away bicep curl
2x8xlvl 15

 

[wzoet]

legpress glute focus
8x200kg
8x240kg
8x260kg
15x160kg

machine press plate loaded
10x45kg per kant
9x45kg per kant
8x45kg per kant

machine incline flat press
9x82,5kg
6x87,5kg

leg extension uni lateraal plate loaded
12x15kg per kant
9x15kg per kant

adductor machine
9x125kg
9x125kg

LPD
3x12x70kg
10x70kg

seated hamstring curl
12x57,5kg 3 sec ecc
13x57,5kg

db shrugs
12x34kg
10x40kg
8x46kg
7x46kg

 

[wzoet]

maandagavond

legpress quadfocus
10x190kg
10x190kg
10x200kg
10x200kg

incline machine press plate loaded
3x8x36kg

leg extension
10x90kg
10x90kg
9x90kg
8x90kg

smith machine incline press
6x90kg
11x80kg
7x80kg
9x60kg

db tricep extension
8x14kg
5x14kg
9x12kg

side raise supported
6x10kg
5x10kg
5x10kg

 

[wzoet]

rdl
6x125kg
2x6x80kg stifflegged

machine row plate loaded
2x10x50kg
8x50kg per kant

latpulls
3x10x40kg

glute drive machine
4x10x125kg

machine row high to low
5x55kg per kant
8x50kg per kant
6x50kg per kant

seated hamstring curl
10x73kg
10x73kg
8x73kg
7x73kg

reverse flyes
87 x 8*8*7*7

 

[wzoet]

incline db press
5x42kg
10x34kg paused
7x34kg paused

machine flat press
8x45kg per kant
8x45kg per kant
6x40kg per kant

DB preacher curl
6x16kg
2x10x14kg

rope hammer curls
15x22,5kg
13x25kg
9x25kg

 

[wzoet]

latpulls supported
4x10x15lvl

hack squat
4x10x120kg

lpd dual handle
3x10xlvl10

bulgarian split sq met safetybar
2x8x70kg

calves hack squat
4x10x65kg

DB bulgarian split sq
2x10x26kg

db rows rear delt
3x10x28kg

tricep extension supported
3x12x5+2

crossbody tricep extension
11xlvl 6
11xlvl 6

tricep extension one arm ( short head)
15xlvl 4
11xlvl

 

[wzoet]

incline db press high incline
30x 10*10*9*8

latpulls supported
6x16lvl
3x8xlvl 15

costal pec press
3x10xlvl 8

chins
3x8xbw

seated cable flyes
lvl 5 x 15, 12,12

DB rows supported low incline
12x28kg
11x28kg
9x28kg
9x28kg

side raise crossbody supported
4x10xlvl 3

calve raise hacksquat
5x10x60kg

 

[wzoet]

rdl
6x130kg
2x6x85kg stifflegged

legpress tippy toes
160kg x 8*8*10

leg extension
95kg 10x9x8

seated legcurls
73kg x 12,12,10,8

glute drive machine
4x10x130kg

bulgarian split squat db
3x8x28kg

 

[wzoet]

maandagavond

smith machine inline press
7x90kg

leg extension
10x105kg
8x105kg
7x105kg

machine rows plate loaded
2x10x55kg
2x8x65kg

calve raise zittend
4x5x60kg

OH tricep ext
5blokkies x 11*9*9

hammer curl cable
32kg x 12,11,10

 

[wzoet]

legpress plate loaded
3x6x210kg

machine flat presss
3x8x45kg per kant

machine incline press
5x40kg
10x35kg
7x35kg

belt squat
8x160kg
2x6x180kg

bulgs
3x8x28kg per hand

db extensions
3x8x14kg per hand

side raise zittend
9kg x 10/10/10/9/8

crossbody tricep
15kg x 10/9/8

 

[Stijneke]

Zo een belt squat lijkt me wel een lekker ding. Toch ooit is een keertje gedaan hebben.