wzoet's log

[wzoet]

do 10k run 57 min

2dagen op rij 5 uur geslapen, niet op mijn fitst

zaterdag

High incline db press
8x34kg
6x34kg

chest press mid height cable
11x10lvl
7x12lvl
9x10lvl
10x10lvl

lumbar pullarounds
8x14lvl
8x14lvl
7x16lvl
6x16lvl

lpd pronated
8xlvl 13
7xlvl 13
6xlvl 13

costal pec press cable
3x12xlvl 8

straight arm pulldown double rope
10lvl x 12,9

rear delt db row
10x32kg
8x32kg

face away bicep curl supported
6x7lvl
2x10xlvl 6
8xlvl 6

OH tricep extensions supported
3x10xlvl 5+1

DB hammer curl supported lpd
2x10x16kg per hand

crossbody tricep extensions
10xlvl 6
9xlvl 6

 

[wzoet]

zondag;

quadfocus legpress
3x8x210

hamstring curls zittend
3x10x80kg

smith machine split sq
2x6x70kg

glute drive machine
2x8x120kg paused at top

adduction machine
18xfullstack
18xfullstack

leg extension
7x110kg
2x7x105kg
6x105kg

calve raise myo reps
3x12x30kg

 

[wzoet]

maandag;

incline db press
2x8x38kg
9x38kg

bench press
3x5x75kg

db flyes flat
12x16kg
15x16kg

tricep pushdown bar
38kg 3x12

 

[wzoet]

hack squat
2x8x165kg

hip extension
3x8x24kg per kant

latpulls illiac
2x10x15lvl

lpd supinated
6xlvl 14
8xlvl 14

costal pec flyes
4x10xlvl 9lvl

 

[wzoet]

vandaag weer fullbody

hamstringcurl seated
10x87,5kg
10x87,5kg
6x95kg
9x73kg dropset
8x50kg dropset

leg extension
2x8x105kg
7x110kg
9x80kg dropset
5x50kg dropset

machine press incline
3x8x40kg per kant ( massive pr dit) heerlijk
9x30kg per kant dropset
6x20kg per kant dropset

seated row machine plate loaded
5x8x65kg per kant

rope tricep pushdown
25kg x 12/10/9

db curls zittend
20kg per hand x 8,6,5
6x16kg dropset
5x12kg dropset

side raises zittend
5x10x7kg


wat een lekkere sessie, noodgedwongen 2x achter elkaar fullbody maar dit beviel me wel.
nu off naar lang weekend spanje

 

[wzoet]

fullbody, laatste training donderdag, afgelopen weekend 3 dagen festival, 100k stappen gezet totaal.

incline db press paused
3x6x38kg

rdl beltless paused
3x5x110kg

machine row
3x6x67,5 per kant

machine incline press
2x5x41kg per kant
8x35kg paused
4x35kg paused

hamstring curl zittend
2x8x80kg + 2,5

adductor machine
2x20x125kg fullstack

calve raise zittend
5x10x40kg

pullups
wide grip x 8
chin up x 8
medium grip hammer x 8

 

[wzoet]

leg extension
3x8x105kg

legpress
3x8x160kg

shoulderpress machine
8x30kg per kant
7x40kg per kant
6x40kg per kant

benchpress paused wide grip
3x5x77,5kg

seated lat row
70kg x 12,9,8

bicep curl op seated row
2x12x27,5kg

side raise supported
15x7kg
12x10kg
10x12kg
6x14kg

rope hammer curl
32,5kg x 10,8,8

DB curl zittend voor fun
2x5x22kg per kant

 

[wzoet]

pullups wide grip
5x8xwide grip

pec press costal
11lvl 9*8*8

hip extensions
20kg 10*9*9

luggage split foot elevated split sq
8x16kg
8x22kg
8x28kg

side raise incline
8kg x 10,10,10

face away bicep curl
3x10xlvl 6

 

[wzoet]

legpress plate loaded
210kg x 6,6,7

seated legcurls
10x87,5kg
3x10x80kg

leg extensions
110kg x 7
100x x 8,8,8

glute drive
2x6x180kg paused

bulgarian split squat
28x 8,8,8

adductions
2x20x125kg

calve raise
4x10x40kg

 

[wzoet]

incline db press
5x42kg
2x6x38kg

t bar row supported
65kg x 7,6,6

machine incline press
8x40k per kant
3x8x35kg

lpd
3x10x80kg

 

[wzoet]

wo 5km run 27min

 

[wzoet]

seated hamstring curls
4x10x80kg

leg extension
7x110kg
3x8x110kg

hacksquat cybex
3x6x80kg aan plates

lying hamstring curl
10x17,5kg per kant
8x17,5kg per kant
8x17,5kg per kant

adductors
20x125kg
15x125+5kg
12x125kg + 5kg

calves hack squat
20x40kg
17x40kg

reverse lunges db per kant
6x24kg
6x26kg
6x30kg
4x36kg

 

[wzoet]

high incline press
6x34kg
6x30kg

bench press paused
2x5x80kg
5x80kg tngo

side lateral cable supported
3x10xlvl 4

costal pec press
12xlvl 10
9xlvl 10
8xlvl 10

seated cable flyes
8xlvl 7
6lvl 7

supported cable tricep extension
12xlvl 5+1
2x10xlvl 5+1

double rope tricep extension
7xlvl 9
7xlvl 9

 

[wzoet]

latpulls lumbar
2x10x40kg

illiac latpull
8x40kg
7x40kg

seated row
6x70kg per kant
2x8x60kg per kant

high to low row
6x40kg per kant
6x50kg per kant sa
7x50kg per kant sa

lpd leaning back
12x60kg
11x60kg

DB hammer curls
3x12x14kg

 

[wzoet]

incline db press
2x8x38kg
10x38kg!!!

legpress plate loaded
2x6x215kg
6x220kg

leg extension
3x8x110kg
10x80kg dropset
10x50kg dropset

machine press plate loaded
2x8x37,5kg
6x37,5kg

hack squat ( 30sec rest)
3x10x40kg per kant

tricep pushdown
7x38kg
8x36kg
10x36kg ( straight bar)

DB flyes flat
14kg x 15,12,12

 

[wzoet]

bench press paused
3x5x80kg

hack squat
8x170kg
3x6x140kg

cable chest press costal
11kg x 10,9,9

LPD lat focus
10x10kg
10x11kg
10x12kg
8x13kg

Hip extensions
3x25xbw

 

[wzoet]

zondag

chest press plate loaded train more
9x40kg
6x40kg
8x35kg

lunges walking
6x24
6x28
6x32

upperback pulldown
12,10,10x70kg
6x40kg met 5 sec iso

t bar row supported
3x12x25kg

lying hamstring curl
3x12x50kg

 

[wzoet]

hack squats
2x10x170kg

rdl
3x8x100kg

bulgarian split sq
2x8x28kg
10x28kg

hip extension
3x10x32kg

calve raise
5x6x80kg

hanging ab raise supported
3x15xbw

cossack squats bw
2x12xbw

 

[wzoet]

woensdag; ( andere gym

LPD mag grip
3x8-10 rpe 9

Incline db press
9x38kg
8x38kg
8x38kg

Seated low to high row

35kg per kant staand
3sets x fail + 5 sec hold

Pullover machine
2x8x35kg

Straight arm pulldown
2x8-12

High incline press
45kg 3x8-10

Tricep touwtje
bicep curl
side raise

 

[wzoet]

do 5k run 26min