wzoet's log

[wzoet]

shoulder press
8x55kg
7x60kg
6x60kg

side raise dual handle
3x 12,10,10

dual cable bicep
6kg 12,12,10

poliquin pushdown
10kg x 10,8,8

front squats
5x65kg
5x70kg

costal cable press
10kg x 10,10,8

cable flyes upperchest
6kg x 10,9,9

hybrid stance dl
4x3x105kg

hack squat
2x8x140kg
6x150kg
8x160kg

latpulldown single arm
13kg x 6,5,5

side raise
3kg x 12,10

one arm pushdown
6kg 2x10

 

[wzoet]

maandag
10k run 5;14 hartslag 127! nice

dinsdag long day

incline db press
2x8x36kg
6x36kg

chin ups
4x4x17,5kg

costal cable press
30x6
27,5kg x 8,8

wide grip row
13,12x60kg

db extension
3x10x16kg

preacher curl
2x12x12kg ( pees doet wat ouw)

side raise supported
3x10x10kg

 

[wzoet]

deadlift hybrid stance
2x3x112,5kg
3x100kg double paused
5x90kg double paused

legpress
10x145kg
10x150kg
10x155kg

calve raises
4x8x50kg

leg extension
5x96kg +2
5x96kg

legcurls liggend
2x8x67kg

sl legpress horizontal
2x6x55kg

15min airbike

 

[wzoet]

donderdag;

wide grip shouder press
2x6x60kg

side raises
biceps
triceps

geen idee meer, was een snelle pomp sessie

vrijdag 5km in 21;36

zondagochtend

rear delt flyes
87,5kg x 12,10,10

seated hamstring curl
80kg + 5 x 3x8

seated abduction
3x12x125kg

side delt machine
2 sets

leg extensions
2sets

 

[wzoet]

laat gemaakt gisterenavond.

vandaag;
incline db press
3x8x36kg

costal cable press
3x8x30kg

chin ups
5x3x20kg

calve raises hack squat
120kg x 6,6,7

t-bar row
3x8x60kg ( zonder straps)

incline tricep extension db
3x5x18kg

preacher curl
2x12x12kg

one arm cable curl
10x15kg, 8x15kg

15 min airbike 30 sec voluit, 30 sec rust.

 

[wzoet]

gisteren!

front squats
3x4x70kg

deadlifts
3x5x100kg

hack squats
3x5x160kg

bulgarian split squats
2x8x30kg per hand

side delt
trap work

vandaag;
12km zone 2 run!

 

[wzoet]

smith machine high incline
80kg 3x5

latpulls
40kg x 10,10,8

flatpress machine wide grip
3x8x42,5kg aan schijven no rest

v-handle lpd
78kg x 10,8,8

seated row wide grip
9,8x55kg aan schijven

press arounds one arm
12,5kg x 12,10,10

face away bicep
15kg x 12,10,8

 

[wzoet]

vrijdag na een hele lange dag

legpress plate loaded
160kg 3x8kg

seated calve raise(spierpijn)
3x8x40kg

adductor machine
125kg 2x15

legcurlss liggend
64kg 10,10,12x

leg extension lean away
96kg +5kg x 6,6,6

hip extension
26kg 4x8

zondag;
25min airbike + wat side delts

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

chin ups
5x3x20kg

costal pec press
10kg x 9,8,7

cable flyes upper
2x12x5

wide grip lpd
10kg x 10,8,8

db row
10,8x32kg

poliquin pushdown
10kg x 8,7,6

 

[wzoet]

al ff niet meer gelogd zie ik, had beetje flare up in mijn rug! deze week weer lekkere sessies gehad,

deze week weer ff loggen.

 

[wzoet]

ma
incline db press
3x10x32kg

leg extension
3x8x96kg

flat machine press wide grip
3x5x45kg per kant

legpress one motion no lockout
12,12,10x140kg

bulgarian split squat smith heel EV
2x6x40kg

flat db flyes
11,9x20kg per hand

db tricep extensions
3x8x16kg

dinsdag

rdl
4x10x70kg

chin ups
5x5x15kg

latpulldown wide grip
10lvl x 10,8,8

sl hamstring curl cable
14reps x 13+1

hip extension
44kg x 8,8,6

bicep bayesian cable
6lvl x 8,8

30 min rower zone 2

wo ochtend

60 min airbike drempel

 

[wzoet]

high incline bench press
75kg x 10,10,9

illiac latrow
3x5x enalaatste blokje

costal pec press
30x10kg
32,5kg x 4
32,5 x 5

upper pec flyes
2sets x fail met 12,5

seated row wide
50kg aan schijven x 10,9

db curl op preachercurl bench
3x10x14kg

triceps oh cable
21kg x 12,10,8

20 min airbike

 

[wzoet]

incline db press
3x8x34kg

chin ups
4x4x20kg extra

legpress
3x5x172,5kg
10x172,5kg

calve raise zittend
5x60kg
3x8x50kg

hip extension
10,8,8x40kg extra

reverse peckdeck
5x102,5kg = 5
87,5kg + 5 x 8,8,8

dinsdag;
30 min zone 2 rower
30 min zone 2 crosstrainer
60 min zone 2 airbiek

 

[wzoet]

wo incline smith machine
2x6x85kg
5x85kg
5x80kg paused

leg extensions lean away
3x8x105kg

legcurls
67kg x 8,6 + elke set rest pauze tot failure

horizontal single leg legpress
3x8x45kg+ 2

latpulls
3x8xena laatste blokje

seated calves
5x60kg
3x8x50kg

bicep curl lean back
14x12, 3x6x14kg

tricep pushdown rope
28kg x 10,8,8

donderdag 45 min run zone 2. eerste keer weer in 6 weken

vrijdag

machine flat press
47,5kg wide grip x 7,6,6

glute bridge
3x8x160kg

wide grip lpd
57kg x 6
69x10,9

bulgarian split squat
3x6x32kg per been

flyes cable
12,5kg 2xfailure

calve hack squat
3x15x40kg

vrijdag sessie 2 1 uur crosstrainer.

 

[wzoet]

hamstring curl zitten
65kg + 2kg lean forward
3x10kg

leg extension
117kg x 8,6,6

belt squat paused
2x5x80kg

shoulder press machine
35kg x 6
30kg x 10,9

side raise cable
3x10x3blokkies

tricep extension db
5,5,4x18kg per hand

preacher curl db
14kg x 10,10,8

30 min zone 2; rower
30 min zone 2 airbike

allebei stipt 127 hartslag

 

[wzoet]

60 min zone 4 / airbike/ ski erg