wzoet's log

[wzoet]

woensdag 11,5km run

donderdag

smith machine incline
2x6x90kg
5x91kg
2x10x60kg high incline press

legpress tippy toe
3x8x162,5kg

t-bar rows supported
3x6x70kg

chest press machine flat
3x8x20kg per kant

hamstring curl
3x8x80kg +2,5kg

leg extension
3x6x117,5kg

pullups
8xbw
6xbw

side raises
3x12x12kg

 

[wzoet]

vrijdag;
15km run zone 2

zondag
2km zone 2, 3x2km intervall, 2x zone 2

 

[wzoet]

maandag

incline db press
3x8x36kg

leg extension
3x8x117,5 +2,5kg

seated row machine
3x10x70kg

seated hamstring curl
3x8x80kg +2,5kg

bulgarian split sq
10x32kg per hand
7x32kg per hand

side raises incline 3
12,10,8x8kg

db curl lpd
3x8x16kg

tricep long rope
3x8xlvl10

woensdag 15 km run zone 2

donderdag

incline smith bench
3x6x90kg

romanian dl
3x8x112,5kg

legpress tippy toe
3x8x162,5kg

chest press flat
3x10x40kg

leg extension sl stoel naar achteren
20kg x 10,7

lpd mag grip
3x10x80kg

 

[wzoet]

zaterdag
(4 en half uur slaap door kerstdinner)

belt squat
3x6x160kg

chest press incline
2x10x30kg per kant
2x10x32kg per kant

db shoulder press ( zo lang geleden)
2x8x26kg
6x26kg

superset wide grip neutral pullup
2x8xbw

overhand barbell row
2x8x60kg

sa hamstring curl
2x6x20kg per kant

lying tricep dumbell extension
3x10x14kg

superset

3x12x14kg hammer db hammer. curl

 

[wzoet]

zondag; 2km zone 2, 3x2km zone 4, 2km zone 2

maandag

low incline db press one motion
8x36kg
7x38kg
6x38kg

chin ups + weight
5kg x 8,6,6

cable presses
3x10x27,5kg

db rows
2x8x40kg
10x40kg

side raise incline
3x12x8kg

bicep longhead
10x15kg
8x15kg
8x15kg

+5km zone 3

romanian deadlift
3x8x115kg

leg extension
105kg +2,5kg 3x8

legpress tippy toe
3x6x165kg ( prima na 2 runs in a row)

hamstring curl seated ( forward lean)
3x10x70kg

walking lunges
2x12x26kg per hand

abduction machine
2x15xfullstack

 

[wzoet]

25 dec 16km zone 2

daarna 10 dagen vakantie, 1x strenght, 1x wilde ik long run doen maar was ziek.

Gisteren alles weer rustig opgepakt.

Incline db press
3x8x32kg

latpull illiac
3blokjes van fullstack
3x10 sa

seated row wide grip
3x10x55kg per kant

flat chest press leggs up
2x8x40kg

seated chest flyes
12,5kg x 12,9

cable curl
8x15kg
6x15kg

supported tricep extension
9,9x12,5kg

side raise cable
1blokje 3x12

vandaag

seated hamstring curl
3x10x80kg

adduction machine
3x15x125kg

leg extension
3x8x102,5kg +2,5kg

romanian deadlift
6x117,5kg
8x100kg

bulgarian split sq
2x8x28kg

legpress tippy toe paused
2x5x140kg

 

[wzoet]

vorige week nog 1x longrun, gepakt, 1x tempo run, en 1 interval en 1 fullbody sessie.

vergeten op te schrijven

maandag

Tippy toe legpress
3x6x160kg ( machine liep stroef) maar voelde ook stroef na 3 weken niet meer gedaan te hebben.

Incline db press one motion
3x8x34kg per hand

bulgarian split squat
2x8x30kg

leg extensions sa
12x20kg
2x8x20kg

cable chest press
2x10x27,5kg
8x27,5kg

cable flyes flat
10x27,5kg
8x27,5kg

one arm tricep support
8x12,5kg
7x12,5kg

 

[wzoet]

seated hamstring curl
80kg + 5kg x 10,10,8

rear delt machine flyes
80kg x 13,12,12

romanian deadlift
2x8x115kg
6x100kg 3 sec paused

one arm cable pulls
40kg 9,8,7x

glute drive
2x8x170kg

seated row wide grip
3x10x55kg per kant

lpd small grip
60kg x 14,13

 

[wzoet]

vrijdag nog een fullbody, weet niet meer precis, was aardig vermoeid. Gewoon wat spanning erop gezet.

zondag; 6KM intervall
maandag; 15km long run

dinsdag
incline db press one motion no lockout
2x5x37,5kg
6x37,5kg normaal

pullups
3x8xbw

seated chest press high to low ( 6 van onder)
9x7kg
13,12x7kg

seated flyes mid height
10x6kg
9x6kg

one arm pulldown illiac
8x14kg
2x7x14kg

tricep pushdown elbows fix
12,11,10x3kg

cable curl squat position into superset longhead
2x10x5kg, superset 8,6x 5kg

 

[wzoet]

seated hamstring curl
3x8x87,5kg

seated abductions
2x15x125kg + 15kg

tippy toe legpress
2x6x160kg
7x160kg

romanian deaddies
120x6
120x6

bulgarian splitties
2x6x32kg

leg extensions
110kg +2,5kg
6,7,7
85x 6 dropset
42,5x 8 dropset

 

[wzoet]

gisteren
11k run

vandaag

high incline smith machine press ( 4)
5x80kg
2x8x70kg paused

leg extension
4x10x80kg

flat chest press
2x8x40kg

glute drive pause
8x160kg
8x180kg

t-bar row support
2x10x60kg

high to low row
10x35kg
7x35kg

dips ( lang geleden)
8,12,12

incline db curl
3x10x16kg

 

[wzoet]

zondag 5x800m intervall

maandag;

incline db press one motion, no lockout
5x38kg
4x38kg
2x6x36kg

tippy toe legpress
3x6x150kg

seated cable presses
27,5kg x 10,8,8,

bulgarian split sq
6x32kg
6x34kg

powell raise
10x8kg
8x8kg

leg extension
7x110
7x110

JM press
47,5kg x 10,10,8

chin ups
3x10xbw

hamstring curl sa
2x10x13kg

lpd mag grip
3x10x10kg

sa illiac
3x7x14kg

hip extension
3x8x20kg

bicep curl longhead
3x8x6

calve raise zittend
3x10x40kg

wo 21 km run

 

[wzoet]

do rest day

vandaag

high incline smith machine press
8x80kg
2x8x70kg paused

seated hamstring curl
3x8x87,5kg
dropset god knows x 50

db rows
2x8x42kg
6x44kg

leg extensions
3x8x110kg

flat chest press legs up
2x8x40kg
8x42kg per

sl legpress
2x10x20kg per kant

lpd mag grip
3x8x80kg

reverse flyes machine
2x10x87,5kg +5

tricep extension db
3x10x40kg

db curl 2 arms reverse preacher curl
12x12
7x14kg
6x14kg

 

[wzoet]

vorige week zaterdag
12km run

vorige week zondag
6x800meter interval

maandag

hack squat
3x6x140kg

incline db press
3x6x37,5kg

pullups
5x6xbw

hip extension
3x8x22kg per kant

costal pec press
11kg x 10,9,9

standing db curls
2x18kg

tricep pushdown
2ets

dinsdag

one leg legpress quad focus hammer strentgh
55x8, 65x8

low row
40kg x 10
55kg x 6
50kg x 9

high to low row
2sets x f

lying hamstring curl
40kg x 15,12,12

db shoulder press
tot 6x26kg

incline machine press
8x35kg
7x35kg

woensdag
16km long run

vrijdag

high incline smith machine
8x80kg
2x6x72,5kg

bulgarian split sq
6x32kg
5x36kg

romanian deadlift
2x12x100kg one motion

seated cable presses
10x30kg
8x30kg

seated hammies forward lean
2x8x72,5kg

t bar rows
2x10x60kg
6x60kg

leg extensions
6x110+5kg
7x105+5kg

dips
3x12xbw

long head bicep curl
2x12x12kg elke kant.

 

[wzoet]

za 12,5k tempo run

zondag 17k long run

maandag

incline db press
5x40kg
3x6x34kg 3 sec down, paused

legpress tippy toe
3x6x160kg

flat machine press
40kg per kant x 9,8

leg extension
110kg x 8,8

db rows
44kg x 8,8,6

rear delt flyes
87,6kg + 5 2x15kg

calve raises
3x8x55kg

di; fullbody met vriend

rows, hammies, pushpresses, hammies, biceps

 

[wzoet]

wo 12,5km tempo run

high incline smith machine press
4x82,5kg -> zat weinig in vandaag
10x70kg paused
8x70kg paused

glute drive machine
6x190kg
2x6x200kg

latpulls illiac
40kg x 10,10,8

seated cable presses
2x10x27,5kg

hight to low row
2x8x35kg per kant

adductor machine
2x12x125kg +40kg

lying hamstring curl
2x10x15kg per kant

bicep longhead
12,5kg x 15,12,12


rear delt flye machine
2x10x87,5kg

side raise machine
3xfailure

 

[wzoet]

zondag

6blox event uur lang 6 blokken van 10 min, 750 meter run + 6 kracht oefeningen

achter elkaar door.

maandag;

incline db press paused
3x7x34kg

superset

lpd mag grip
3x10x80kg

side raise machine
3blokkies x 12,12,10

rear delt flye
3x10x875,kg

chest press machine flat
40kg x 10,8,8

seated row
2x8x60kg per kant
6x60k per kant

JM press smith
2x12x40kg
12x45

Incline db curl long head, support
2x6x16kg
12x14kg
+ tempo run in middag, 11km in een uur, hartslag 135

 

[Nicky!]

Wat voor events? Soort hyrox?

 

[wzoet]

6BLOX FIT (@6blox_fit) • Instagram photos and videos

538 Followers, 260 Following, 31 Posts - See Instagram photos and videos from 6BLOX FIT (@6blox_fit)

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yesh, super leuk!

gisteren
seated ohp 3x5x60kg seated

chins
4x5xbw+5kg

costal press
3x10x11kg

y-raises
3x12x3kg

latpulls
2x10x14kg

seated flyes
5kg 10,9,9

tricep extension
15,15,12 x 11kg

supported bicep curl cable
6kg x 9,9,7


vrijdag;
17,5km run, 5;50, 147pbm

 

[wzoet]

zaterdag
12km tempo run

zondag fullbody light

maandag rust

dinsdag
5x1km interval + 1,5km

woensdag

seated hamstring curls
2x8x87,5kg + 2,5
10x87,5kg + 2,5

incline db press
3x8x34kg paused

romanian deadlift
2x8x100kg

bulgarian split sq
3x8x30kg

pullups
5x8xbw

cable chest presses
2x8x30kg
10x30kg

JM press
8x50kg
10x50kg

Longhead bicep db
2x10x16kg

donderdag
12,5km tempo run