wzoet's log

[wzoet]

vorige week woensdag

incline db press
5x42kg
3x8x34kg paused

legpress tippy toe
3x5x150kg

seated hamstrings
3x8x87,5kg

latpulls
4sets rpe 9/10

Leg extensions
110kg x 10,8,8

calve raise seated
3x8x60kg

 

[wzoet]

flat machine press
45kg each side 3x8

RDL
3x10x105kg

tippy toe legpress
3x8x155

seated hamstrings lean forward
8x80kg
6x80kg

incline smith incline
3x5x90kg

high to low row
45kg x 10,10,8

chest flyes db
20kg x 13,12,12

 

[wzoet]

vrijdag 7,5km interval in 35 min.

 

[wzoet]

maandag

incline db press paused
3x8x36kg

machine row
3x10x60kg per kant

cable flyes costal
30kg x 10,8,8

incline machine press
3x10x30kg per kant

pullups
4x10xbw

bulgarian split sq
2x6x34kg

supported side raise
14kg x 10,8,8

seated calve
2x10x60kg
8x60kg

 

[wzoet]

dinsdag 10k run in 50 min

 

[wzoet]

seated hamstrings
87,5kg +2,5kg
8,7 reps
80kg 2x8 reps

adductor machine
125kg +2 x 3x15

legpress tippy toe
3x8x155kg

RDL
3x8x105kg

walking lunges
3x heen & weer met 32kg per hand
groene baan is 1x, ongeveer 10/11 steps

leg extension
9x105kg
2x7x105kg

calve raise hack squat
2x12x75kg

 

[wzoet]

do

incline smith bench ( ribben laag geprobeerd te houden)
3x8x80kg

latpulls illiac
4sets

cable presses seated
3x10x25kg per kant

cable flyes low to high
15kgx 12,9

lpd upperback focus + 3 sec hold
47kg x 6,6,5

cable curl behind the body
3x12x12,5kg

one arm cable extension
3x10x12,5kg

 

[wzoet]

calve raise zittend
2x8x64kg
6x64kg

seated hamstring lean forward
3x6x80kg

hack squat cybex
3x6x80kg

squat smith machine
3x8x80kg

leg extensions
110kg x 8,8,7

abduction machine
fullstack x 12,12,10

glute ham raise
8xbw
6xbw

 

[wzoet]

incline db press paused
3x8x36kg

t bar row
65kg x 8,8,6

cable chest presses
10,9,9x7,5kg

latpulldown lat focus
3x10x50kg

flat db flyes
2x10x20kg per hand

db tricep extension
3x12x16kg

preacher curl
5x18kg
2x7x16kg

 

[wzoet]

ma ff 4km interval

di middag

hack squat tippy toe 3 sec ecc 2 sec paused
3x8x150kg

RDL's
3x8x107,5kg

Bulgarians
3x10x30kg per hand

hip extension
10xbw + 40kg
9xbw + 40kg
8xbw + 40kg

sissy squats bw
2x10xbw
8xbw

 

[wzoet]

donderdag
flat machine press
3x8x45kg per kant

seated row machine
9x70kg per kant
7x70kg per kant
6x70kg per kant

incline machine smith
9x80kg
9x80kg
7x80kg

massive verschil om geen arch te hebben hier, meer vanuit de upperpec vezels

cable costal pec press
27,5kgx 10,8,8

illiac lpd
2 blokjes na geen fullstack
10,10,9

lpd lean back 3-5 sec iso
3x5x47,5kg

tricep pushdown
38kg x 12,10,9

cable curl behind the body
15kg x 12,9,8

 

[wzoet]

vrijdag

seated legcurls
3x8x87,5kg

legpress tippy toe
5x160kg
3x10x150kg

seated abduction machine
12x125kg
10x125kg
10x125kg

leg extension
8x110
7x110kg

walking lunges
3xgangpas met 32kg per hand

 

[wzoet]

zaterdag 7,5k run

 

[wzoet]

maandag
incline db press
3x8x36kg paused

adduction machine
125+10kg x 12,10,10

seated cable press
10,9,9x30kg

leg extensions
5x8x105kg

flat db flyes
3x10x20kg

tricep pushdown
3x12x38kg

 

[wzoet]

rdl
8x120kg
2x8x110kg

latpull focus
3x10x35kg ( trainmore)

lying hamstring curl
4 sets tot rpe 9/10

low to high row
3sets

high to low row
3sets

hip extension
2x6x26kg per hand
6x26kg totaal dropset
6xbw

incline db curl
3x10x18kg

 

[wzoet]

7km run

 

[wzoet]

maandag

incline db press paused
3x8x36kg

flat machine press
8x40kg
2x6x30kg

latpull lat focus
3x10x2blokjes van onder

t-bar row supported
3x8x65kg

cable presses
3x10x27,5kg

lpd 5 sec iso hold
3x5x57,5kg

+ 11km run

 

[wzoet]

seated hamstring curl
87,5kg +2,5kg
9,9,8,6

seated calves
4x5x65kg

tippy toe legpress
2x5x160kg
10x160kg

bulgarian split squat
2x10x30kg per hand

seated adduction
15x125kg + 10kg
12x125kg + 10kg

leg extensions
3x8x100kg

glute ham raise
8xbw
6xbw

 

[wzoet]

incline smith machine
2x8x80kg
12x80kg

pendlay rows
2x6x70kg

clean & strikt press
5x40kg
5x50kg
3x55kg
3x60kg

cable presses costal
25kg x 12,10,9

lpd mag grip
63kgx 12,12,10

cable flyes seated
17,5kg x 12,10,9

face away bicep curl
15kgx 12,10,8

tricep pushdown
40kg x 12,12,10

 

[Bouwvakkerke1]

mooi duidelijk logje, ga ik volgen