wzoet's log

[wzoet]

zaterdag -> weinig slaap

high incline smith machine press
6x80kg
2x10x70kg

db rows
3x10x42kg

lying hamstring curl
2x10x15kg per kant

flat chest press plate loaded
3x10x20kg per kant

side delt machine
35x8
27,5kg 2x12

rear delt flye machine
87,5kg + 5 12,10,10

leg extensions
110kg +2,5kg
4x5
9x

db tricep extension lying
15x14kg per hand
2x14xper hand

db preacher curl
14x11,9

 

[wzoet]

zondag: 10x800 meter interval

maandag; 12km run

dinsdag
paused incline db press
3x6x37,5kg

chin ups
4x5+7,5kg

cable presses costal
11lvl x 12,11,11

y raise cuff supported
2x12x3+1kg

latpulls supported
15lvl x 8,7

bicep curl face away supprt
3x10xlvl 6

tricep extension rope
12lvl +1
12,10,8

lean away suppr side raise
10x8kg
8x8kg

 

[wzoet]

woensdag

seated hamstring curl
87,5kg + 2,5kg x 10,10,8

leg extension
110kg x 9,8,6

adductor machine
125kg +15kg 2x12

legpress tippy toe
2x6x150kg

romanian deadlift
2x8x100kg

seated abduction
2x12x125kg

vrijdag

smith machine high incline press
8x80kg
10x72,5kg
8x72,5kg

lying legcurl ( nieuwe machine, fijn ding)
3x10x56kg

flat machine press
3x12x40kg per kant

machine low row
3x10x68kg

belt squat
2x8x80kg totaal

db rows
2x7x44kg

bulgarian split sq
2x6x32kg

rear delt fly machine
95kg x 9,8,6

dips x bw
15x
11x

jm press
2x6x40kg
9,8x30kg

supported lying cable y raise
8x4kg
3+1kg x 12,11,11

sitting cable curl
3x10x5lvl + 1 superset 3x face away curl x 9,8,7

pushdown wide bar
14kg x 12,8

 

[wzoet]

zaterdagavond; 8km interval

zondag; 13km run 5;05 gemiddeld.

maandag
incline db press paused
2x6x36
7x36kg

tippy toe legpress
3x6x150kg

cable press
2x10x30kg

seated flyes
8x15
7x15

chins
4x5xbw + 10kg

leg extensions
8,6,6x 110+2

calve raises
3x8x60kg

db extensions
8x16kg
2x6x16kg

 

[wzoet]

cable side raises supported
3+3kg 13,12,12,11

rdl's 2x8x105kg

hip extensions
10,8 x 40kg extra

lpd mag grip
12x6
10kg x 10,9

supported side raise
14x8
11x8

rear delt fly one arm cable
14x3+2
12x3+2

latpulls
2x5x15kg + 2

bicep curls supported cable
9,8,8x6+2kg

JM press
8,8,12x35kg

 

[wzoet]

vrijdagavond laat

leg extension
3x10x110kg

hamstring curl zittend
8x87,5kg + 2
2x6x87,5kg +2

rear delt fly
3x10x95kg +2,5kg

smith machine high incline press
7x82,5kg
2x10x72,5kg

low row machine
12x68kg
10,8,75kg

dips bw
3x15xbw

side raise cable hip height met straps
2blokkies x 12,12,10

 

[wzoet]

zaterdag;

21km run 5;25 gemiddeld

maandag

incline db press paused
3x8x36kg

legcurls liggend
2x10x68kg

chin ups
4x5xbw +12,5kg

bulgarians split
2x6x28kg ( benen nog fried van zaterdag)

cable press
10,9x30kg

cable flyes
8,7x12,5kg

hip extension
10x40kg
8x40kg

 

[wzoet]

gisterne

lying supported side delt
3kg +3
12,12,11

JM press
3x6x35kg
10x35kg

bicep curl supported
3x8x6kg +3kg

tricep extension longhead
13kg x 12,11,9

rear delt fly supported
4kg +3 x 12,8,8

supported side obliques
3x10x6kg

vandaag;

5x800 meter intervall, moest 10x800kg op de helft gestopt, niet hersteld

 

[wzoet]

vrijdag:

upper -> legs rust gegeven

smith machine incline high
5x85kg
2x8x72,5kg paused

low to high row
83kg, 8,8,8

DB rows
2x8x44kg

Chest flyes cable
2 sets

Zaterdag;
Armen/delts

zondag 12km run

 

[wzoet]

maandag

leg extensions
110kg 8,6,6

hip extensions
3x8x40kg extra

incline db press paused
3x5x38kg

chin ups
3x5x15kg extra

chest presses cable
2x10x30kg per kant

chest flyes
12,5kg x 10,8

Tuesday

JM presses 3x6x27,5kg

supported side raise cable
4kgx 11,8,9

side raise backwards
3kg x 12,10,10

bicep curl
7kg level 6,6,6

tricep extension
14x4kg
10,8x12kg

 

[wzoet]

vorige week rustig aan gedaan.

deze zondag; halve marathon venlo ; 1;46, vrij steady.

dinsdag
incline db press
2x6x37,5kg
7x37,5kg

chins
4x5xbw

costal pec press
11kg x 10,10,10

latpulls
13x 8,6,6

tricep pushdown
12kg x 12,10,10

longhead bicep supported
3x8x6kg

 

[wzoet]

leg extensions
2x10x90kg
12x90kg

legpress tippy toe
3x6x120kg

zittende kuiten
5x8x50kg

bulgarian split squat
2x6x26kg

hip extensions
3x8x50kg extra

 

[wzoet]

high incline smith machine press
6x85kg
2x8x75kg paused

t-bar rows paused
3x6x60kg

flat machine chest press
3x7x27,5kg per kant

latpulldown machine
6x120kg
8x110kg

dips
10xbw +5kg
10xbw + 10kg
9xbw + 15kg

 

[wzoet]

sunday

rear delt fly machine
10,8,8 x 95kg +2

side delt machine
4 blokkies x 13,12,11

leg extensions
2x10x100kg

seated adductor
2x15xfullstack

legcurls
58kg x 8,7,6

smith machine squats
2x8x70kg reverse
8,7x50kg sissy squat

bicep curl
long head supprted
9,9,8 x 16kg beide handen

preacher curl
2x5x16kg

incline db press paused
5x40kg
2x5x38kg

chins
5xbw + 15kg extra
2x5xbw + 10kg extra

cable press seated
30kg x 9,7

seated flyes cable
10kg x 10,9

one arm supprted
40kg x 10,9,8

low row machine
2x10x75kg

JM press smith machine
2x10x50kg

Pushdown tricep
2x10x38kg

 

[wzoet]

hamstring curl zittend
80kg x 10,8,8,8

leg extension
3x10x102kg +2,5kg

rdl
3x6x100kg paused

calve raise staand
9,8,8x58kg

tippy toe legpress
2x8x130kg
8x135kg

calve raise zittend
2x6x60kg

bulgarian split squat
2x6x28kg

 

[wzoet]

2 weken op vakantie geweest.

zondag

incline high smith bench
3x6x80kg

latpulls
40kg 3x10

flat machine press
45kg per kant
8,8,6

t-bar rows paused
3x8x60kg

zondag 12,5k run

maandag

leg extensions
3x10x102,5kg

seated hamstring curls
12,10,10 x 80kg

tippy toe legpress
3x8x135kg

glute drive
10,8,8 x160kg

calve raise zittend
60kg x 9,8,8

hip extensions
9,8,8x 50kg extra

 

[wzoet]

gisteren

incline db press paused
10x34kg
2x8x34kg

chin ups
3x6xbw + 10kg

seated pressed cable
10,10,9 x 30kg

latpulldown one arm
47kg x 11,9

low row
3x10x87,5kg

seated cable flye
12,5kg x 12,10

 

[wzoet]

hacksquats cybex ( weer opbouwen)
6x40kg
2x6x50kg

legcurls liggend
3x10x84kg

rdl paused
3x8x100kg

bulgarian split sq
3x6x28kg

calve raise straight
5x10x84kg

smith machine squats
2x15x40kg one tension

 

[wzoet]

hack squat wide stance
4x8x100kg

incline db press paused
6,6,5 x 38kg

one arm pulls support
14kg x 6,5,5

rdl paused
2x8x105kg

hip extension one leg
2x10x10kg

cable presses costal
11kg x 12,11,10

 

[wzoet]

leg extension
3x10x102,5kg +2,5kg

legpress tippy toe
2x8x140kg
10x140kg

machine smith incline high
2x6x80kg

flat machine press
25kg x 8,7,6

flat db flyes
2x8x16kg
7x18kg

jm press smith machine
9,8,8x50kg

sa pushdown
2x10x12,5kg