wzoet's log

[wzoet]

hamstring curl zittend
3x10x73,5kg + 5

adductor
125kg 15,12x

RDL
8x100kg paused
8x100kg
6x120kg

Legpress
10x180kg
8x40kg uni
2x8x50kg uni

leg extension
102,5kg x 9,8,6,6

calve raise zittend
60kg x5,4,4,3

walking lunges
3setsgroene pad over met 26kg per hand

 

[wzoet]

hierna nog een fullbody sessie gedaan, maar niet gelogd

 

[wzoet]

zondag; 1 rennen, 11,5km

gisteren

latpulls
2x10x15lvl
8xlvl 16
6xlvl17

chins
tot 1x35kg
4x20kg
8xbw

hip extensions
44kg x 10,9,7

hamstring swissball curl uni lateraal
3x15xbw

calve raise hack
4x10x65kg

 

[wzoet]

incline db press
3x8x38kg

legpress one leg
3x6x60kg

cable press costal
8x32,5kg
8x32,5k5
7x32,5kg

bulgarian split squats
3x8x30kg

cable flyes supported
17,5 x 9,8,8

leg extensions lean back
3x10x9lvl

tricep extension uni 3x10x16kg

 

[wzoet]

gisteren

hamstring curl zittend voorover hanged
2x8x80kg
11x80kg normaal
8x80kg normaal

RDL
3x6x110kg

Pullups wide grip
12xbw
10xbw

Seated rows
3x10x60kg

calve raise zittend
4x6x55kg

DB rows flat one arm
2x12x30kg

abduction machine
100kg x 12,12,10,9,8

bicep curl zittend
3x5x20kg
2 dropsets

 

[wzoet]

flat machine press legs up
12x40kg per kant
2x10x40kg par kant

leg extensions
10x110kg
9x110kg
8x110kg

cable flyes standing mid height
13x17,5kg
12x17,5kg
10x17,5kg

walking lunges
3x10 stappen per been x 28kg per hand

tricep extensie
3sets pomperino

niet al te veel, gewoon lekker.

 

[wzoet]

zie dat ik tijdje niks heb gelogd, wel getraind

gistern

incline db press
3x8x36kg

hack squat cybex
3x10x80kg total

leg extension
5x8x102,5kg

incline machine press
10x35kg per kant
2x8x35kg per kant

db flyes
15x18kg
12x18kg
12x18kg

calve raise zittend
4x10x45kg

tricep extension rope OH
21kg x 12,12,8

 

[wzoet]

seated hammies
2x8x80kg + 5kg
10x80kg +5kg

rdl
5x122,5kg
2x8x100kg

latpulls
3x10x40kg supported

DB rows
12x32kg
10x32kg

DB curls incline
11x18kg
10x18kg
6x18kg

DB shrugs
2x10x42kg per kant

 

[wzoet]

zaterdag

hacks squat
5x200
3x5x160kg

cable press costal
3x12x12kg

lpd
lvl 13 x 9,8,8,7

hip extension
44kg x 12,9,9

side raise supported
20,15,15 x 10

 

[wzoet]

zondag
15k run slow pace

bench press paused
3x5x80kg

glute drive
10x160kg
8x160kg

seated row
3x10x55kg

pullups
3x10xbw

db curls supported
3x10x16kg

 

[wzoet]

incline db press
3x10x37,5kg

hack squat
3x6x160kg

bulgarians
3x8x30kg per hand

costal pec press
12kg x 10,8

flyes supported
7kg x 12,10,10

supproted triceps
6x6lvl
2x10xlvl 5+2

 

[wzoet]

woensdag

rdl 3x8x100kg niet echt hersteld nog

latpulls illiac
40kg x 10,9,8

hamstring seated
2x12x80kg +2,5
10x80kg

calves zittend
3x6x60kg

High to low row double hand
12x70kg
10x70kg
8x80kg

seated abductor
105x 12,12,9,8

rear delt fly machine
87,5kg x 11,10,9

DB rows
12x34kg
10x34kg

 

[wzoet]

donderdag 2,4km interval trainning, uitlopen tot 5km

vrijdag;

legpress tippy toe
4x5x150kg

flat machine chest press
3x10x42,5kg each side

leg extension lean back
95kg + 2 x 8,8,7

flat db flyes
13x20kg
12x20kg
10x20kg

bulgarian split sq
2x6x32kg per hand

high incline db press
28kg x 8,8,7

 

[wzoet]

zaterdag
chins tot 1x35kg ( lang niet meer gedaan, ff zin in)
3x5x15kg extra

seated hamstring uni lateraal
10x12kg
10x13kg
8x14kg
6x15kg dik pr wel

lpd single hand crossbody
2x6xlvl 14

hip extension
11x48kg
9x48kg
6x48kg

low incline db rows
24kg per hand x 10,8,8

supported bicep curl long head
7lvl x 8,6,6

 

[wzoet]

zondag run

maandag
incline db press
2x6x38kg
7x38kg

leg extensions
4x8x110kg + 2

DB flyes flat
12x22kg
10x22kg
9x22kg

Walking lunges
3xgroene baan x 30kg per hand

calve raise hack
70kg x 4 sets failiur

tricep extension
6x18kg per hand
5x18kg per hand

rope oh
7x12,5kg
7x12,5kg

 

[wzoet]

seated hamstrings
11x80kg + 5
9x80kg + 5
8x80kg + 5kg

Pullups
3x10xbw

RDL
3x8x100kg

T-bar rows support
65kg x 9,9,10

shrugs chest press
70kg per kant x 12,10,10

preacher curl
2x6x16kg
9x16kg

seated abduction
125kg x 10,9,8

 

[wzoet]

vandaag upper

flat chest press machine
23,5kg per kant
10x8,8x

incline smith bench
3x5x90k

seated row
65kg per kant x 11,9,8

latpulldown illiac
12x38kg
10x38kg
9x38kg

30 min run, 6,3km

 

[wzoet]

vrijdag legss

glute drive
170kg x 10, 8,8

calve raise zittend
60kg x 8,8,6

legpress tippy toe
3x8x150kg

seated hammies lean forward
73+5 x 10,9,8

bulgarian split squat
2x8x32kg

leg extension
7x105kg
6x105kg

calve raise hack
70kg x 12,10,\9

 

[wzoet]

zaterdag
paused bench
5x80kg
5x85kg

rear delt flye
80kg x 12,10,10

pullups
4x10xbw

side raise lying
3x8x9kg dumbell

one arm side raise supported
3x10x12kg per hand

 

[wzoet]

zondag 10k run waarvan 4km in t bos, 54min.