wzoet's log

[wzoet]

zaterdag

legpress tippy toe one motion
3x5x155kg

flat chestpress
5x45kg per kant
2x5x60kg per kant

bulgarian split squat
3x5x32kg x bw

costal cable press
25kg x 8,8,6

powel raise
7kg x 10,8

leg extensions
70kg x 13,10,8

tricep pushdown 1 arm
12,5kg x 13,12,12

zondag
lying legcurls
74kg +2,5kg 4x5

calve raise staand
80,100,120kg + paused
8,8,6x

t-bar rows supported
70kg x 7,6,6

calve raise linear hack
100kg x 7,6,6

smith machine rdl's
2x10x80kg deze is wel fire

latpulls supported
40kg x 12,10,10

smith machine shrugs
100kgx8
120x6

preacher curl
14kg x 9,8

 

[wzoet]

maandag 6x1km intervall

dinsdag
incline db press
36kg x 8,7,6 ( one motion) outward

chin ups
6x5x15kg bw

dips
15xbw
12xbw

low row machine
75kg x 10,8,8

side raise 3 blokkies
7,7,6

tricep extension
16kg x 10,8,8

vandaag

seated hammie curl
3x6x87,5kg +2,5kg

leg exension
110+5kg
8,7,6 reps

tippy toe legpress
2x6x150kg one motion
8x150kg

seated legpress uni
3x5x55kg

calve raise zittend
5x5x60kg paused

one leg hip ext
13xbw
8xbw +10kg

 

[wzoet]

vrijdag;

flat chest press
5,5,6 x 50kg per kant

seated rows plate loaded
60kg x 12,8,8

wide grip pulldown
54kg x 12,9,9

costal cable press
25x 10,10,8

latpulls
2 blokjes na; 8 reps
1 blokje na 6 reps

seated flyes
12,10x12,5kg

jm press smith
55kg x 12,9,8

legcurl liggend
74kg + 2,5kg x 6
69kg + 2,5kg x 6,5,5

front squats
3x70kg rpe 3/4 denk ik
3x5x60kg

fronts bouw ik langzaam op, jaren lang niet gedaan, voelde super goed en easy, eind van het jaar weer richting de 100kg

deadlifts
3x4x102,5kg

hack squats
3x6x62,5kg

bulgarians
6x32kg
6x34kg

leg extension ( hips backward) nieuwe machine
10,9x 40kg

 

[wzoet]

wide grip shoulder press one motion
6x60kg
10x52,5kg
6x52,5kg

rear delt fly machine
105kg +2,5 x 7,7,5

side raise machine
35kg x 12,10,9

bicep supported long head
12,5kg x 12,10,10

tricep one arm
15kg x 7,7,6

preacher curl db
14kg x 10,8,8

oh tricep
25kg x 8,6,6

calve raise hack squat
110kg x 6,5,5 paused

 

[wzoet]

dinsdag

incline db press
36kg 8,8,8

seated calve lineiar
8,8,8,6 x 115kg

tippy toe legpress
2x5x155kg
8x155kg

incline chest press
4x35kg per kant
10x30kg per kant
8x30kg per kant

leg extensions
6,5,4 x 117,5kg

adductor machine
8,6x125kg + 20kg

bulgarian split sq smith
40kg x 6,6

dips 2x15xbw

 

[wzoet]

seated hammies
8x87,5kg + 2,5
6,6,5 x 87,5kg + 2,5kg

rear delt
102,5kg + 2,5kg
8,7,7

chin ups
3x22,5kg
4x5x15kg

deadlifts
3x4x102,5kg
2x2x112,5kg

hip extension sl
2x8x10kg

t-bar rows support
2x5x70kg

preacher curl
20kg schijven x 9,8,7

 

[wzoet]

donderdag 12km zone 2; 136bpm

zaterdag -> 4 uur slaap

chest press flat
51,25 aan beide kanten x 6,6,5

calve raise seated
3x10x55kg

leg extension
117kg x 6,6,6

legcurls liggend
64kg x 8,8,6

latpulls one arm
ena laatste blokkie
10,8,8

side raise one arm
3blokkies x 10,10,8

 

[wzoet]

zondag primefitness

low row neutral grip
6,5x40kg aan plates

seated row
75kg aan plates x 12,9

hip extension met cable
3 sets failure

supported sealrow machine plate loaded
helemaal naar de getver 2 sets. 10,12 reps 45kg per kant i think

pendelum squat plateau rechtop sissy paused
11x60kg
4x70kg
6x25kg double paused

chest press

45 aan beide kanten x 9,8,8

side raise zittend machine
10kg x 2xfail

 

[wzoet]

maandag 8km zone 2 run

dinsdag

incline db press
2x6x37,5kg
3x40kg ( te zware rpe dus gestopt) ook nog niet hersteld van zondag

chin ups
3x22,5kg
5x5+15kg

costal cable press
8kg x 10,8,9

latpulls
2x8xlvl 14

high to low y chest flyes on wide pulle station
2sets x rpe 6,7 ish

bicep curl supported
3x10xlvl 6

tricep oh extension cable
5+1 x 7,7
5 x 12

 

[wzoet]

legcurl liggend
3x6x74kg

front squat
3x72,5kg
2x5x60kg

hybrid stance deadlift
3x5x102,5kg

tippy toe legpress
3x5x160kg

hanging legraise
2x15

side crunch machine
10,8x15kg

SL horizontal legpress
55kg +2,5kg x 6,5

leg extension lean back
47kg x 10,9

SL hip extension
20xbw
18xbw

 

[wzoet]

donderdag
reverse flyes machine
102,5kg + 2,5kg x 8,7,7

side raise machine
35kg x 12,9,9

barbell shoulder press
6x60kg
9x50kg

preacher curl seated ez bar
3x10x40kg

db tricep extension
3x10x16kg per hand

one arm tricep pushdown
15kg x 6,5

incline db curl
10x16kg
6x18kg

vrijdag rust

ZATERDAG

chest press plate loaded
7x50kg per kant
2x5x50kg per kant

calve raise hack
115x 8,8,8,7

hamstring curl zittend
87,5kg +2,5kg x 8,8

leg extensions
2x6x125kg fullstack

bulgarian split squats
6x34kg
6x36kg

Hip extensions
2x8x57,5kg

dips x bw
2x15

latpulls
5xfullstack
12x40kg
9x40kg

JM press smith
9x60kg
7x60kg

 

[wzoet]

maandagaovnd
5km zone 2

dinsdag
incline db press
3x6x37,5kg

chin ups
3x35kg
3x4x17,5kg

one arm latpulldown
2x6x12kg

cable presses costal
3x10x8kg + 2

cable flyes
11,12xlvl 5 + 2

behind the neck press standig
12,11x30kg

oh seated extension
8+2x 10,8,8

rope hammer curl
5+2 x 12,9,9

woensdag

legcurls liggend
74kg+2,5kg x 6,6,6

front sq
3x75kg
2x4x65kg

hybrid stance dl
5x105kg
2x5x100kg

legpress tippy toe
5x160kg
2e set lichte tweak in mijn erector, gestopt

leg extension machine lean back
54kg x 10,9,7

calve raise zittend
60kg x 8,8,6,6