wzoet's log

[wzoet]

woensdag;

flat machine press
50kg per kant -> 6,6,5

one arm pulldown
ena laatste blokje x 6,5,5

incline machine flat bench
3x10x77kg

lying tricep extension
3x5x18kg

incline db curl
16kg x 12,10,10

preacher curl
40kg x 12,12

 

[wzoet]

wo 12km zone 2

 

[wzoet]

legcurls liggend
84kg x 5,5,3 reps
64kg x 5 rest/pauze set om wat meer reps te krijgen

front sq paused
3x5x62,5kg

legpress tippy toe
5x150kg, 155, 160kg

calve raise zittend 3 sec paused top en stretch
5,5,6 x 55kg

bulgarian split squat
wu
5x34kg
5x40kg lifetime pr na een run en op 74kg bodyweight is nice

hip extensions paused
40kg x 10,8,8

koek op

 

[wzoet]

gisteren;
10km 49m40 sec. zone 3

vandaag

seated shoulder press
9x56kg
8x56kg

y raise supported
4+2kg x 7,7

calve raise hack
5,5,5,6 x 60kg

supported bicep curl
3x8x7lvl

tricep supported
10lvl x 10,10,10

crossbody tricep
6lvl x 12,9

 

[wzoet]

zondag
legcurl zittend
2x5x80kg 3 sec paused

adductor
125kg +10kg 2x10

hack squat
3x6x70kg

hybrid stance dl
3x8x95kg

leg extension forward lean
90kg x 5,5,

vandaag

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

latpulldown wide grip
2x10xlvl 11
8xlvl 11

costal cable press
9lvl x 8,8,9

latpulls supported
lvl 16x 5,5,5

cable fly upper pec
5lvl x 12,9

low incline db row
3x10x30kg per hand

 

[wzoet]

maandagmiddag
12km run

woensdag ( fasted)
plate loaded chest press
50kg x 6,6,5

legpress tippy toe
3x5x155kg

single legpress
65kg x 5,6

chin ups
1x27,5kg
4x5x15kg

side raise supported
8,8,9,9 x 10kg dumbells

hybrid stance dl
3x5x100kg

leg curls
60kg x 10,10,10

van di avond tot vannochtend gevast ( 35 uur)

seated shoulder press
6x60kg
8x60kg

supported bicep curls
3x8xlvl 7

supported tricep pushdown oh
lvl 10 + 1 x 9,8,8

side raise cable 3+2
10,8,8

DB tricep extension
2x7x16kg

DB hammer curl supported
2x7x16kg

 

[wzoet]

vrijdag
12km 56 min

 

[wzoet]

zaterdag

incline smith bench low incline
80kg x 10,10,8

one arm pulls mid
40kg x 10,10,8

incline chest press
32,5kg x 7,7,6

t-bar rows
6x70kg
2x8x60kg

flat db flyes
20kg per hand x 10,8

latpulldown wide grip
50kg 3x5 + 5sec hold

one arm pushdown cable
15kg +1,25kg x 8,7

db curls staand
3x5x20kg per hand

zaterdag avond 8km zone 2

zondag;

hamstring zittend
87,5kg + 2,5kg x 5,5
80kg + 2,5kg x 6

calve raise zittend
4x8x60kg

hack squats
2x6x65kg
6x70kg

smith machine bulgarians
2x8x50kg

hip extensions
3x10x40kg

leg extension lean back
98kg +2,5kg x 5,5
64kg iso hold x 12 sec

 

[wzoet]

dinsdag, 2 nachten slecht geslapen
toch geweest

incline db press
36x8,7,6

chin ups
20kg x 5,4,4

seated row wide grip machine
2x10x50kg per kant

low row
68kg x 10,8

upper chest flyes
8x12,5kg
9x10kg

calve raise hack
8,6,6x115kg

tricep db extension
3x8x15kg

side raise supported
9kg x 10,8

 

[wzoet]

12 dagen greece, vo2max verhoogd met alle runs 2x fullbody's gedaan

incline db press
34kg x 8,8,7

chin ups weighted
3x5x15kg

legpress plate loaded wide stance
3x8x130kg

seated calves
3x5,6,x65

flat machine press wide grip legs up
35kg per kant x 10,9,8

bulgarian split squat
2x8x28kg

side raise supported
3x10x10kg

leg extension lean back
82kg x 7,7,7

tricep pushdown
15kg x 8,8,6

 

[wzoet]

vandaag

seated hamstring
3x10x72,5kg

rear delt fly
95kg x 10,8,8

deadlifts
2x5x100kg

latpulls
38kg x 10,10,10

wide grip rows supported
45kg x 10,10

hip extension
3x12x40kg

low row
9,8x78kg

preacher curl (wat last can rechter pees)
2x10x12kg

bayesian curl
2x12x12,5kg

10min airbike

 

[wzoet]

vandaag 12km intervall 4km zone 2 de brug op

 

[wzoet]

seated shoulder press
2x10x50kg

latpulldown
5x12, 10,10,8 x 10

cable press costal
9lvl 12,12,10

one arm latpulls
12lvl x 6,6

incline db rows
3x10x30kg per hand

cable flyes upper
13,11xlvl 5

poliquin pushdowns
7,6,6x 10lv

side raise crossed
3x10xlvl 3

 

[wzoet]

zondag;

leg extensions
89,5kg x 6,6,7

legcurls
64kg + 2,5 3x12

front squats heel ev paused
2x80kg
3x70kg
3x5x62.5kg

hack squats
2x5x70kg

deadlifts
2x5x100kg

hack squat calve raises
120kg x 5.5.6

bulgarian split sq supported deficit
2x12x26kg laatste set 10sec hold

adductor
125kg x 15,12

maandag 10km run 59min zone 1

dinsdag

incline db press
37,5kg x 6,6,6

chin ups
15kg x 4,4,4,4

db rows supported 2 handen tegelijk
12,12,10x32kg per hand

cable costal press
9+2 x 12,12,10

cable fly upper chest
5+2 x 12,10

OH cable extension
4+2 x 12,10,9

side raise cable ( crossed)
12,12,10x3+3

 

[wzoet]

woensdag

adductor machine
125kg 3x15

abductor
2x10x110kg

seated hamstring
72,5kg +5 x 12,12,8

front squats heel ev
3x5x65kg ( hele lage rpe) eind van het jaar dit richtig de 75+ duwen voor werksets ben ik meer dan tevreden)

legpress wide stance
3x8x135kg

leg extension lean back
89kg x 9,8

hip extension
44kg x 12,12,9

10 min airbike

 

[wzoet]

donderdag;

10km zone 2

vrijdagavond ( late sessie, 5;30 op, 19;30 in gym)

chest press machine plate loaded wide grip legs up
42,5kg x 6,5,5

t-bar rows
65kg x 6,6,5

latpulls
3blokkes 9,8,8

incline smith machine high incline
6,6,8x70kg

incline tricep db extension
3x8x16kg

db shoulder side raise supported
3x10x10kg

 

[wzoet]

zaterdag

hacksquats cybexx
3x6x70kg

lying legcurls
64kg + 2blokkies 3x12

deadlift
3x3x105kg
1x120kg

bulgarian slit squat
5x36kg per hand
2x8x30kg

leg extensions lean back
89kg +2 x 5,4, leegggg

15 min airbike.

zondag
11km zone 2

maandag

incline db press
2x6x38kg
2x8x32kg paused

chin ups
4x4x17,5kg

flat machine press plate loaded wide
42,5kg x 6,6,6

machine row wide grip
50kg x 12,12,10

cable fly upper chest
12,9x12,5kg

face away bicep
15kg x 12,8,6

tricep extension one rope
15kg x 8,6,6

 

[wzoet]

vandaag;

zittende hammies
72+5 x 10
80x10
80+5 x 8
87,5x6

Leg extensions lean back
96kg 6,5,5

assistant pullups
43,33x 6,5

high incline smith bench
7,7,5x75kg

latpulls
2 blokkjes van onder 2x8

front squats heel ev
5x65kg
5x67,5kg

leg press wide stance
2x8x140kg

side raise
3x10x10kg

bicep curl one arm
10,10,8 x 15kg

 

[wzoet]

vrijdag;

incline high incline smith
75kg x 7,7,6

latpulls illiac
1 blokje van onder
2x8x

flat machine press
3x55kg beide kanten
2x8x45kg beide kanten

t-bar rows
2x5x60kg + 5 sec hold

tricep oh extension
12,5kg x 12,10,10

standing db curl
3x5x18kg

zondag;

marathon amsterdam 4 uur 1 min. Vrij ongeprept en spontaan. was leuk

high incline smith
75kg x 7,7,7

chins
4x4x17,5kg

cable press costal
3x10x27,5kg

legpress ( medium stance)
8x80,90,105,120

Legcurls liggend
64kg +2 x 10,8,8

T-bar row wide grip onderaan
12x40kg

leg extensions lean back
96kg x 6,5,5

side raise zittend
12kg 3x fail

 

[wzoet]

vandaag

incline db press
2x6x36kg

latpulls supported
10,10,8 x 40kg

flat chest press wide grip
2x10x40kg beide kanten

calve raise zittend
2x8x40kg
2x6x55kg

bulgarian split squat
2x8x26kg

side raise incline
10kg x 10,8,7

pullups
8xbw
6xbw

hamstringcurl liggend swissball
2x10xbw

leg extension
60kg x 10,10

15min airbike