wzoet's log

[wzoet]

is ook een lekker ding, heb hem er niet standaard in, maar af en toe wel es lekker.

vandaag
stiffleg deadlift
tot 1x130kg
3x5x100kg

latpulls supported
6x42kg
3x10x32kg

glute drive machine
2x10x170kg
2x10x175kg

machine pulldown
6x55kg per kant
8x45kg per kant
6x45kg per kant

calve raise
4x10x40kg

hamstring curl zittend
7x82,5kg
6x82,5kg
5x82,5kg
4x82,5kg

DB preacher curl
12x14kg
10x14kg
10x14kg

 

[wzoet]

safetybar squat
1x100kg
3x8x60kg ( ziek controleren neutrale wervelkolom, als ik half omhoog kom schiet ik altijd wat in extensie met deze bar)

hack squat tippy toe
3x10x125kg

seated barbell press paused
7x60kg
5x65kg
4x67,5kg

costal pec press
3x12xlvl 8

clavicular pec press
12xlvl 7
10xlvl 7
8xlvl 7

calve raises hacks q
4x10x65kg

face away bicep supported
12xlvl 7
10xlvl 7
8xlvl 7

supported side delts
14xlvl 3
12xlvl 3
10xlvl 3

rope hammer curl one arm
2x12xlvl 5

 

[wzoet]

t-bar rows supported
9x60kg
8x60kg
8x60kg

hamstring curls zittend
6x87,5kg
3x8x80kg

calve raise
6x60kg
3x10x45kg

seated rows
8x60kg per kant
7x60kg per kant
8x55kg per kant

latpulldown
12x80kg
9x80kg
7x80kg

glute bridge
10x160kg
8x160kg
5x190kg
5x190kg

bicep curl OH cable
3x10x12,5kg

DB hammer curl
15x5blokkies
12x5blokkies

 

[wzoet]

latpulls supported
2x8x42kg
10x42kg

lpd mag grip
12x80kg
12x80kg
10x80kg

seated row
10x70kg
9x70kg
6x70kg

high to low row
8x45kg per kant
9x45kg per kant

chest supported row rear delts
8x60kg per kant
9x55kg per kant
9x55kg per kant

db preacher curl
5x16kg
2x10x14kg

rope hammer curl
15x25kg
12x25kg
10x25kg

good old school back & b

 

[wzoet]

vanochtend 3,5km renenn

vandaag
leg extensions
2x6x105kg
8x105kg

smith machine incline press
5x90kg
2x5x92,5kg

adduction machine
20x125kg
18x125kg
15x125kg

incline machine press
8x32,5kg
2x8x37,5kg
6x40kg

bulgarian split sq
3x8x30kg

hack squat cybex
7x60kg (F)

seated supported triceps
5x42,5kg
6x38,5kg

OH triceps
11x12.5kg
9x12,5kg
5x15kg

 

[wzoet]

incline db press
3x10x34kg paused

hack squat cybex
2x6x80kg gewicht

legpress quad focus
6x215kg
7x210kg
6x210kg

flat machine press
2x6x47,5kg aan beide kanten
5x47,5kg aan beide kanten

press arounds
15x12,5kg
12x15kg
11x17,5kg

side raise
12x8
9x8
8x8

tricep oh
7x15kg
6x15kg

crossbody tricep
5x15kg
5x15kg

 

[wzoet]

legpress plate loaded quad focus
3x6x215kg

incline db press paused
2x6x36kg
2x6x38kg

leg extensions
110kg x 9,8,7

flat machine press
9x45kg per kant
8x45kg per kant
7x45kg per kant

side raises
10x9kg
7kg x 10,9,9,8

tricep OH
8x12,5kg
7x12,5kg

crossbody tricep
7x15kg
6x15kg

 

[wzoet]

RDL paused 3 sec 2 sec
2x5x120kg

seated hamstring
6x80kg
8x80kg
9x80kg

glute drive
6x170kg
6x170kg
5x170kg

latpulls
10x40kg
2x8x40kg

seated rows plate loaded
3x8x50kg per kant

high to row machine
8x55kg
7x55kg

preacher curl db
2x12x14kg

rope hammer. curl
2x10x23kg

 

[wzoet]

hack squat paused 3 sec ecc cybex
10x80kg
6x80kg
5x80kg

incline bench smith machine
5x95kg
2x7x90kg

leg extensions
4x10x80kg

incline machine press
6x40kg
5x40kg
6x35kg

tricep extension
2x12x14kg per kant

pushdown one arm
3x10x15kg

 

[wzoet]

hack sq watson
5x8x140kg

costal cable press
12x9
12x9
10x9

clavicular cable press
10x8
9x8
8x8

tricep oh extension
2x12xlvl 5+1
13x

side raise lateral cuff supported
3x15xlvl 3

 

[wzoet]

training met een vriend bij foxgym na paar dagen ziek te zijn geweest,
incline db press
2x5x40kg
3x42kg

seated row
4 sets tot rpe 9/10

chest press machine
7x60kg totaal
5x60kg totaal
13x40kg totaal

high to low machine
15x40kg
8x50kg
6x50kg

side raise
2x15x6kg
10x8kg

 

[wzoet]

rdl paused
2x5x125kg

latpulls supported
4x10x13lvl

hip extension
5x8x36kg

LPD dual handles
3x10xlvl 9

calve raise hack sq
60kg x 10,10,8,8

rear delt fly
10xlvl 4
10xlvl 5

 

[wzoet]

gisteren

bulgarian split sq
9x32kg per hand
10x32kg per hand
6x 32kg per hand ( L fail)

incline db press paused
10x36kg
9x36kg
8x36kg

smith machine bench press
3x8x80kg ( mis stabiliteit in de schouders onderin in flat pushes, incline zelfs sterker, no bueno

leg extensions
6x110kg
3x7x105,5kg

adductor machine
15xfullstack
13x
9x

press arounds
12x15kg
10x15kg

crossbody extension
2x8xlvl 12,5kg

side raise behind body
3x10x3blokkies

 

[wzoet]

rdl paused beltless
5x60kg
5x100kg
2x5x127,5kg

latpulls supported
3x10x42kg

seated hammies
5x87,5kg
2x6x87,5kg

liggende legcurl
2x8x15kg

high to low row machine
2x8x55kg per kant
7x55kg

calve raise
6x55kg
3x10x40kg

t bar row supported
8x55kg
7x55kg

done and dusted

 

[wzoet]

db preacher curl
2x8x16kg
7x16kg

rear delt flye machine
2x10x87,5kg
12x87,5kg

face away bicep curl one arm
2x6x15kg

double handle curl
9x12kg
8x12kg

side raise incline
4x15x8kg

rope hammercurl
3x12x25kg

ab machine 20kg
2xschuin
2x recht

 

[wzoet]

legpress quad focus
6x220kg
2x6x210kg

flat machine press
9x37,5kg
8x37,5kg
7x37,5kg

one leg legpress glute focus (losse hammer strenght)
11x55kg
2x12x55kg

lower pec machine press
11x50kg per kant
13x50kg per kant

low to high machine press
10x30kg per kant
8x35kg per kant
6x35kg per kant

Leg extension
2sets til failure

tricep pushdown
4sets x fail

 

[wzoet]

hamstring curl zittend
4x8x73 voorover buiging slow ecc paused

glute bridge triple contraction
3x5x120kg

calve raise zittend
6x60kg
2x12x45kg
10x45kg

seated row machine
2x12x55kg

latpulls supported
6x42kg
2x10x36kg

pullups
3x10xbw

face away bicep curl single arm
10x15kg
8x15kg

DB preacher curl pronated
10x12kg
8x12kg

 

[wzoet]

rdl paused
2x5x130kg

latpulls
6x15lvl
2x8x13lvl
10x13lvl

hip extensions
4x10x40kg

lpd handles
10x10lvl
10x11lvl

swissball hamstring curl
20xbw
20xbw one leg

incline db rows
3x10x26kg

rear delt fly
3x12xlvl 4

 

[wzoet]

smith machine incline
5x95kg
5x90kg

bulgarian split squat
2x6x34kg

leg extensions
8x105+2
7x105kg +2
6x105kg +2

machine incline press
3x10x35kg per kant

DB preacher curl
9x16kg
8x16kg
7x16kg

Face away bicep curl
2x12x15kg
9x15kg

DB preacher curl hammer grip
2x10x12kg

 

[wzoet]

vandaag

latpulls supported
3x10xop en na laatste blokjes van stack, vergeten welk gewicht

hip extensions
5x15x20kg

machine rows
3x10x55kg

lpd wide grip
5x10x11lvl

calve raise
5x10x80kg

Rope hammer curl
3x10x25kg

Seated DB curls
12x16kg
7x16kg