wzoet's log

[wzoet]

legpress plate loaded quadfocus
3x10x200kg

rdl
3x10x100kg

machine chest press flat
6x47,5kg per kant
6x47,5kg per kant
8x47,5kg per kant

pendlay row
2x5x65kg ( deze weer opbouwen)

leg extensions
10x110kg
9x110kg

machine seated row
2x10x55kg per kant

preacher curl db one arm
12x14kg
12x14kg
11x14kg

OH sa cable extension
12x12,5kg
10x12,5kg
10x10kg

 

[wzoet]

Incline DB press
2x44kg
8x40kg

latpulls focus
8xfullstack
2x12x40kg

chin ups
3x10xbw

bench press paused
2x5x62,5kg
15x62,5kg

DB curls LPD
3x10x16kg

Triceps
3sets

 

[wzoet]

rdl
3x10x105kg

side raises supported
2x10x10kg
15x7kg

bulgarians
3x8x30kg per kant

machine chest press incline
2x6x40kg
10x35kg
10x20kg dropset

hamstring curl zittend
2x12x80kg

leg extension
5x117kg
2x10x110kg
8x110kg

DB tricep extension
2x10x16kg

DB curls zittend
12x18kg
10x18kg
8x18kg

 

[wzoet]

incline db press paused
3x10x36kg

hack squat cybex
2x8x35kg per kant
8x40kg per kant

flat machine press
47,5kg per kant 2x6
8x35kg per kant
6x35kg per kant

legpress quadfocus
2x10x200kg

leg extensions
2x12x80kg
10x80kg

tricep crossbody
2x10x15kg
8x10lvl

side raise
3 blokjes x 10, 8,8

kuiten zittend 4x10x40kg

 

[wzoet]

seated row plate loaded
11x60kg beide kanten
11x60kg beide kanten
13x60kg

glute drive machine
150 x 8,8,6
120 x 8 dropset
80 x 6 dropset

pendlay rows
3x8x65kg ( rpe niks, maar rustig opbouwen)

seated hamstring
6x95kg ( beetje swing op de laatste reps, maar goed is een nieuw gewicht)
3x10x80kg

LPD mag grip
10x80kg
8x80kg
6x80kg

DB hammer curl lpd
13x16kg
11x16kg
10x16kg

machine preacher curl plate loaded
3x8x30kg

 

[wzoet]

legpress plate loaded
3x8x205kg

incline db press paused
2x6x38kg

bench press paused
2x5x65kg
10x65kg

reverse lunge smit machine
2x8x60kg

costal press arounds one arm
3x12x25kg

leg extensions
3x10x110kg

tricep extensions
2x8x16kg

side raises
3x15x7kg

 

[dannyz]

Mooie trainingen! Hoe ziet je schema er momenteel uit?

 

[wzoet]

thanks! anterior ( quads, chest, ticeps, sides) posterior, deaddies, hamstrings, glutes, back, biceps, dan repeat of een x fullbody of 2x fullbody, net hoe het uitkomt, bench weer aan het uitbouwen, inclines, legpress, hacksquats, deaddies zijn als staple, maar met deaddies is mijn belastbaarheid niet al te hoog, dus wil nu eens omgooien en stifflegges gedaan

vandaag dus

seated hamstring curls
6x87,5kg
3x10x72,5kg

stiff legg deadies
10x100kg
11x100kg

latpulls supported
3x8x3 blokkies left

LPD mag grip
10x80kg
8x80kg
6x80kg

Kuiten zittend
3x10x40kg, light, zitten helemaal vast en wil nog rennen,

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

bicep curls zittend
2x6x20kg
8x18kg
6x18kg

rope hammer curls
2sets tot fail

 

[wzoet]

vrijdag 5km run

zaterdag

hack squat cybex
37,5kg x 8,8,10

high incline db press
8x26kg
8x30kg
7x34kg
6x34kg

leg extensions
110kg x 10,10,10,9,8

machine incline press
4x8x35kg

lying db flyes
12x14kg
15x14kg

adductor machine
17xfullstack
15xfullstack

OH tricep extension
3x12x32kg straight bar

side raise incline
4x10x10kg
dropset 7kg -> 4kg

 

[wzoet]

vandaag

chin ups
3x5x+10kg

staggered stance rdl
2x8x80kg

seated hamstring curl
4x10x80kg

machine rows
10x55kg
9x55kg
9x55kg

glute bridge
150kg x 10,10,9

lpd one arm latfocuss
12x35kg
12x35kg
9x35kg

one arm cable curl
15kg x 12,12,8,5

DB hammer curl against lpd
2x6x18kg
8x14kg

45 min run

 

[wzoet]

Incline db press paused
2x6x38kg
8x38kg

bulgarian split sq
3x8x26kg

bench press paused
2x5x70kg
6x70kg

smith machine squat
8x60kg,70kg
2x8x80kg

press arounds
2x12x17,5kg
9x17,5kg

leg extensions
3x10x100kg +2,5k

side raise cable
3blokkies x 10,10,8

y raise cable
12x2blokkies
10x2blokkies

oh tricep extensions
35kgx10,10,12

 

[wzoet]

stifflegged deadlift
5x100
2x5x110kg

latpulls
6x16kg
3x10x13kg

hip extension
12x40kg
11x40kg
10x40kg

lpd dual handles
12lvl x 10-10-9-9

db rear delt row
12x30kg
11x30kg

back supported bayesian curl
3x10xlvl 7

 

[wzoet]

hack squat cybexx
2x8x80kg aan schijven
10x80kg

high incline db press
3x8x34kg

leg extensions
2x10x102,5kg + 5
8x102,5kg + 5

machine incline press
8x40kg totaal
2x8x35kg aan schijven

cable press arounds
21kg x 10,9,9

adductor machine
16x125kg
14x125kg
11x125kg

OH tricep extension sa
2x12x12,5kg

Crossbody SA
9x15kg
6x15kg

2setsx10 bw dips

 

[wzoet]

zondag;

rdl
18x110kg beltless
2x10x80kg staggered

hip extension one legg
3x15xbw

lumbar lat pullaround
12xlvl 13
3x10xlvl 10

supported cable side raise
12xlvl 3
8xlvl 4
8xlvl 4

prone side lateral raise
3x8kg x failure

db row rear delts
2x12x30kg

straight arm pulldown
12xlvl 9
8xlvl 9

supported bayesian curl
3x8xlvl 7

 

[wzoet]

dinsdag

hacksquat ( shoes vergeten, sleeves vergeten) whatever
8x180kg dik pr wel
3x8x155kg

bulgarian split squat
3x10x26kg

costal pec press
12xlvl 10
10xlvl 11
8xlvl 11
7x lvl 11

clavicular pec press
10xlvl 9
8xlvl 9

pec flyes seated mid height
15xlvl 6
12xlvl 6

calve raise hack
3x10-12 x 60kg niet te zwaar vanwege hardlopen

supported triceps
12xlvl 5
9xlvl 5 +1
10xlvl 5 +1

double rope triceps
12xlvl 8+1
10xlvl 8+1

 

[wzoet]

woensdag; stiffies zijn echt veraderlijk zwaar, niet normaal het verschil met romanian deadlifts

stifflegged deadlift
2x5x115kg
6x90kg

seated row plate loaded
3x10x60kg per kant

seated hamstring curl
2x10x80kg
2x10x73kg
1 dropset x fail

supported latpullaround
8x40kg
3x10x38kg

t bar row supported low grip
3x10x50kg

lying legcurl uni lat plate loaded
13x15kg
13x15kg

one arm cable curl
3x10xlvl 15

rope hammer curl
8x32kg
8x32kg
8x32kg

 

[wzoet]

gisteren 9k run

vandaag

safetybar squat
3x5x70kg

high incline db press
3x8x34kg

hack squats
2x10x130kg

latpulldown wide grip
5x10xlvl 12

seated costal pec press
12xlvl 8
10xlvl 8
10xlvl 8

hip extensions
14x40kg
14x40kg
11x40kg

side raise prone supported
8xlvl 4
6xlvl 4
12xlvl 3

y raise cuff
2x12xlvl3

 

[wzoet]

incline db press
3x7x38kg

machine incline press
6x40kg beide kanten
2x8x35kg -> 2 dropsets

side raise incline ( crossed)
3x10x7kg

tricep pushdown bar
2x15x32kg
12x32kg

db flyes flat
12x16kg
10x16kg

side raise cable
12x2blokkies
9x2blokkies

 

[wzoet]

romanian deadlifts
5x60kg
5x100kg
5x120kg
5x140kg

hack squats
2x8x160kg
12x160kg 13fail

bulgarian split squats
2x8x28kg

hip extensions
11x44kg
10x44kg
8x44kg
dropset 22xf/bw to failure

swissball legcurl one leg
2x12xbw

sissy squats
2sets to failure

 

[wzoet]

latpulls illiac
3x10x3blokjes over

lumbar latpulls
9x36kg
8x36kg

seated row machine
10x60kg beide kanten
2x8x62,5kg beide kanten

t-bar rows plate loaded
2x10x60kg

seated row rear delt focus
15x60kg
12x70kg

db preacher curl
3x10x14kg

rope hammer curl
3x10x32kg