wzoet's log

[wzoet]

incline db press paused ( trainmore)
2x10x36kg

legpress wide stance low
3x10x160kg

one leg press pate loaded
3x10x60kg

flat press
2x8x35kg

leg extensions
3x8x53kg

side raise db incline
5x10x10

tricep db extensions
15x14kg
12x14kg
12x14kg

 

[wzoet]

RDL paused
3x132,5kg toen geracked, back voelde fatigued
2x5x100kg

seated hamstring curls leaning forward
72,5kg x 8*8*9*8*8

t bar row supported
3x10x60kg

high to low row one arm
7x55kg
7x55kg

lpd mag grip
12x80kg
9x80kg
7x80kg

lying hamstring curl
12x15kg uni
9x15kg

db curl pronated supprt
2x12x12kg

rope hammer curl
12x28kg
9x28kg
7x28kg

 

[wzoet]

vrijdag

lpd latfocus
8x15lvl
3x8xlvl13

chest press costal focus
3x10xlvl 10

clavicular pec press
8xlvl9
3x8xlvl 7

lpd dual handle
12lvl
3x8kg

zaterdag

hack squat
2x8x150kg
10x150kg

bulg split sq
4x34kg
6x34kg

side raise cable supported
3x12xlvl 3+2

tricep supported
8xlvl 6
10xlvl 5+2
10xlvl 5+2

 

[wzoet]

rdl
5x132,5kg paused
5x120kg paused

lat foccused pulldown
3x8xlvl15

hip extension
3x8x36kg

hamstring curl seated
12xlvl10
10xlvl10
9xlvl10

db row rear delt
12x28kg
10x28kg
10x28kg

rear delt flye cuff
12xlvl 5
10xlvl 5

supported face away curl
6xlvl 7
8xlvl 6
8xlvl 6
7xlvl 6

rope hammer curl
12xlvl 5
10xlvl 5

 

[wzoet]

legpress plate loaded
3x6x200kg

incline db press paused
3x5x38kg

leg extensions
7x105 +2,5
6x105 + 2,5
5x105 + 2,5

smith machine reverse lunges
2x8x60kg

flat machine press plate loaded
8x45kg per kant
8x45kg per kant
7x45kg per kant

adductor machine
15x125kg
12x125kg

side raise incline
20x8kg
15x8kg

oh tricep extension
3x12xlvl 10

db extension tricep
8x16kg
6x16kg

 

[wzoet]

vandaag

bulgarian split sq
3x10x30kg

seated ohp paused barbell
3x10x50kg

costal pec press
2x10x10lvl + 2
9xlvl 10 + 2
7xlvl 10 + 2
6xlvl 10 + 2

hip extensions
3x8x44kg

chin ups bw
3x10xbw

calve raises hacks
gewicht weet ik niet meer, 4 sets tot failure in 6-8 range

hele snelle training

 

[wzoet]

hack sq
3x10x150kg

latfocus pulldown uni
6x15lvl + 2
2x8x15lvl +2

clavicular chest press
2x10xlvl 10
12xlvl 10
11xlvl 10

wide grip lpd
2x10xlvl 12
8xlvl 13
6xlvl 14

crossbody tricep extension
12xlvl 6
12xlvl 6
10xlvl 6

hip extensions bw
26xbw
22xbw

 

[wzoet]

incline db press paused
2x6x38kg

reverse lunges smith
2x8x62,5kg

machine chest press
3x8x40kg

leg extensions
3x10x95kg

tricep oh extension
3x12x10kg

pushdown one arm
13x15kg
10x15kg

 

[wzoet]

30 november

hamstring curl zittend
8x87,5kg
9x87,5kg
8x87,5kg

t bar row supported
50kg x 10,9,9

latpulls
3x12xena laatste blokje

calve raise
5x10x50kg

 

[wzoet]

incline db press paused
7x38kg
2x6x38kg

legpress quad focus
7x220kg
8x200kg
10x200kg

flat machine press
2x8x42,5kg
10x42,5kg per kant

leg extensions
3x8x105kg + 2 dropsets

db extension triceps
3x15x14kg

side raise
15x9
13x9
12x9

 

[wzoet]

super veel spierpijn in de benen nog na een korte trip in spanje, wilde ook nog een x lopen

bench paused ( na 1,5 jaar)
tot 3x95kg
10x70kg

DB shoulder press
7x32kg topset

T-bar row supported
10x70kg
8x70kg

LPD
10x80kg
7x90kg
6x90kg

Preacher curl db
3x8x16kg

DB hammer curl
10x18kg
10x14kg
10x10kg

 

[wzoet]

hacksquat
3x8x155kg

costal pec press
8x11lvl
7xlvl 11
6xlvl 11
6xlvl 11

unilateraal pulls
8x15lvl
8x15lvl
7x15lvl

hip extension
3x8x44kg

rear delt lpd
2x10xlvl 10

side raise supported
3x10xlvl 3 +2

face away bicep curl supp
3x8xlvl 6+2

tricep extension supported
8xlvl 6
8xlvl 6
7xlvl 6

 

[wzoet]

incline db press
2x6x40kg

t-bar rows supported
72,5kg x 6,6,5

machine chest press flat
45kg per kant x 8,8,7

seated row lat focus
50kg x 15,15,14

sternal press arounds
14kg x 12, 12

seate machine rows
3x10x50kg per kant

tricep extension db
2x8x16kg
9x16kg

DB curls seated
3x10x16kg

rope hammer curl
28kg x 12,10,8

 

[wzoet]

leg extensions
4x8x110kg

calve raise hack sq vertical
10x80kg, 9x80kg, 7x 80kg

hamstring curl seated
4x96kg
11x80kg
11x80kg
9x80kg

legpress tippy toes
10x160kg
2x10x150kg

seated calves
2x10x40kg

liggende legcurl
3x10x15kg per kant

glute bridge machine
5x10x130kg

 

[wzoet]

gisteren 30 min run

vandaag
bulgs 3x8x30kg

incline smith
3x100kg
3x10x80kg

leg extension
3x10x110kg

machine incline
3x8x35kg

tricep extenions db
3x10x16kg

side raise incline
3x10x10kg
10x7
10x5

 

[wzoet]

romanian deadlift ( iets andere techniek)
5x120kg
5x125kg

hip extensions
10x44kg
10x44kg
8x44kg

lpd pronated
lvl 11 x 10,10,9,9

swissball curl one leg
21xbw
19xbw

seated row
lvl 18x 13, 10, 9

DB row rear delt
10x30kg
9x30kg

pendlay row
60kg 2x10

supported face away curl
8xlvl 7
2x10xlvl 7

 

[wzoet]

seated hamstring curl
3x15x72,5kg

calves raise zittend
3x8x55kg

legpress plate loaded
8x210kg
2x8x200kg

glute bridge machine
2x10x140kg
6x140kg

leg extensions paused
8x87,5kg
6x87,5kg
5x87,5kg

alles superset walking lunges 8 stappen per been

calve raise hack sq
2x10x30kg

adduction machine
15x125kg
12x125kg

 

[wzoet]

vrijdag @FoxGym denbosch

incline db press
5x42,5kg 6 fail
8x38kg
8x38kg
6x38kg

low row machine
35kg per kant
9,8,8,8

seated row dual handles
3x10x@8/9

Seated chestpress
70kg x 6,7,6

DB curls preacher
3x10x14kg

Rope hammercurls
2xfail

DB row rear delt
12x30kg
10x30kg

 

[wzoet]

zondag

Latfoccused pull
10x15lvl
2x10xlvl 15 +2

side raise supported
3x10x10

DB curls seated
12x18kg
2x10x18kg

Side raise supported cable
12xlvl 4
9xlvl 4 +2
9xlvl 4 + 2

 

[wzoet]

incline db press
6x40kg
2x6x38kg

pendulum squat paused
4x5x15kg aan gewicht

seated hamstring curl
87kg x 10,10,9,8

seated chestpress
2sets 8-12reps @10

leg extensions
6x117kg
5x117kg

LPD mag grip
9x40kg
12x35kg
11x35kg

DB extensions
10x16kg
10x14kg

Crossbody extension
3x12x15kg