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wzoet's log


Bezoekers in topic

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
Bench paused
opwarmen
4x8x82,5kg

Leg curls zittend
15x40kg 12 x 40kg
3x10x45kg

Leg Extensions
5x10x60kg

Seated rows 2 dual handle, ellebogen langs het lichaam
4x10x65kg superset 4x10x27,5kg upright cable rows

Low to high cable fly
2x10x10kg
2x10x12,5kg

DB skullcrushers
14kg per hand 10/10/10/7/6

Bayesian cable curls
3x10x25kg

Hanging legraises
20x 15x 15x 12x
 

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
Bench paused 3 sec zakken ss wide grip pullups
opw
5x3x85kg 4x8xbw

RDL ( pees geirriteerd bij hamstring dus rustig aan)
4x8x60kg, prima

Legcurl zittend
2x12x45
2x10x45kg

Incline DB press paused
8x 24/28/32/38

Front foot elevated split squat smit machine ( gew schijven)
8xleeg/8x10kg/ 3x8x15kg dropset 5x10kg

Eugene latpulldown one arm
4x8x35kg

Bayesian & lowerpec cable flyes
6x10x15kg per kant

2e fullbody training omdat ik niet zo vaak kan.
 

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
vrijdagochtend:

SQ
opw
4x5x50kg slow ecc paused with bands
5x2x50kg ( gaat beter )

OHP paused
5x20kg/5x40kg
2x5x50kg
7x50kg

Rear delt rows supersite side laterals band
3x20x18kg ss 3x20xblauwe band

DB Curls
4x10x18kg

Incline DB extension one arm
4x6x18kg

Banded Abdcuctions met hip extension
2x40x mini band.
 

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
paused bench 3-2-1 - 1 tempo
warmup
2x95kg
4x3x87,5kg

Front SQ
4x5x40kg

Bulgarian split squats front foot elevated op hoge step
18kg per hand / 15 / 12 / 12 / 12

Incline DB press paused
4x10x30kg

Reverse lunges deficit
3x10xbw

Butterfly raises
5x10-15x 7,5kg
 

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
snelle post chain training
opw glute bridge en bw hip hinges, kom iets verder al. Linker hamstringpees geirriteerd.

Pullups x bw ss hipextensions
15x 12x 8x 8x 8x 5x15xbw

Seated hamstringcurls one leg
4x10-15 x 25kg

Swissball leg curls
25xbw
20xbw
20xbw

Eugene latpulldown
3x10x35kg

Seated rows dual handle polsen neutraal
65kg x 10 x 10 x 8

Incline DB rear delt rows
3x10-15x22kg

DB preacher curl
10x14kg
8x14kg
8x14kg

Bayesian cable curl
3x10x25kg

Hanging legraises
2x15xbw
 

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
Bench paused
opw
4x6x85kg

Front foot elevated split squat in smith machine
8xleeg, 8x10kg per kant
5x8x15kg per kant

Incline DB press paused ss sissy squats
8x28kg 15xbw
2x8x32kg 12xbw
9x32kg 12xbw

Lower pec flyes
4x10x12 x 20kg

Reverse DB lunges
10x18kg/ 20kg / 22kg / 24kg

Lying tricep DB skulls
4x6x16kg per hand

One arm tricep pushdown cable
10x20kg
2x8x20kg
 

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
Bench paused 3 sec tempo
opw
5x3x90kg @8 bench gaat fantastisch!

SQ opw
6x5x40kg beter

Bulgarian Split SQ front foot elevated
5x10x18kg

Swiss ball sliding legcurls one leg
4x12xbw

Chins
5x5xbw + 12,5kg

Rear delt rows
4x15x18kg

Spider curls
3x12x12kg

Banded choppers
3x15-20 rode band
 

wzoet

Cool Novice
+10 jaar member
Lid geworden
27 mrt 2010
Berichten
108
Karma
8
Lengte
1m77
Massa
83kg
Vetpercentage
15%
31-03-2021


RDL opw
2x8x60kg
2x8x65kg beter, meer rom, minder pijn bij mn hamstringpeees

Incline DB press paused
4x8x34kg

Front foot elevated split sq in smith machine
8xleeg
8x10kg per kant
3x8x15kg per kant
6x17,5kg per kant

Hip Extensions
3x15x16kg

Seated row dual cable 2 hands
4x10x65kg

Costal pec flyes
3x12x15kg one arm

One arm incline DB extensions
3x10x16kg

01-04-2021

Machine shoulder press reverse
3x10x60kg totaal

Eugene lat row
4x8x35kg

Cable side raises
4x8-10x 12,5kg

DB curls
3x6x20kg

DB preacher curls
10x14kg
2x8x14kg

Cable bayesian curls
10x22.5kg
2x8x22,5kg
 

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
bench paused
warmup
4x95kg 5e rep nipte fail, nooit gehad. Lag ik dan alleen in de keuken, gelukkig van me af kunnen rollen.:p
3x5x80kg rustigg an

Front SQ
5x20kg/40kg
4x5x55kg

Swissball hamstring curl one leg
4x12xbw

DB rows incline
4x15x18kg

Tri-set alles 3x15x12kg

2 handed db incline extensions
db flyes
incline db hammer curls

Side raises
3xmax7,5kg
 

zoetw

Cool Novice
Lid geworden
11 jun 2020
Berichten
126
Karma
26
Lengte
1m80
Massa
80kg
Vetpercentage
17%
05-03

Bench paused
opw
3x6x87,5kg

Larssen press paused
2x5x72,5kg
7x72,5kg

Front foot elevated bulgarian split SQ
4x10x22kg per hand
8x18kg drop
8x12kg drop

One leg swissball legcurls
4x12xbw

DB rows
5x12x32,5kg

DB hammercurls
3x8x18kg

Side raises met band
3x21sec isometric hold, 7 reps korte positie, 7 reps lange positie, amrap full rom
 

wzoet

Cool Novice
+10 jaar member
Lid geworden
27 mrt 2010
Berichten
108
Karma
8
Lengte
1m77
Massa
83kg
Vetpercentage
15%
bench paused 3 sec tempo
opw
3x5x80kg
8x80kg normaal

Incline bench
12x60kg
2x10x60kg

Front SQ
5x20kg
5x40kg
5x5x40kg

Leg Extension
12x65kg
2x10x65kg
2x7x65kg

Bayesian cable flye borst hoogte
3x15x15kg

Katana extensions
4x10x15kg

Rope tricep overhead
27,5kg 12/10/8

Cable side raises one arm
3x8x15kg
8x10kg
8x5kg
 

wzoet

Cool Novice
+10 jaar member
Lid geworden
27 mrt 2010
Berichten
108
Karma
8
Lengte
1m77
Massa
83kg
Vetpercentage
15%
Pullups wide grip
4x8xbw

Hip Extensions
2x15x16kg
12x24kg
10x24kg

Eugene rows one arm
2x8x30kg
2x8x45kg

Leg Curls seated
15x40kg
12x45kg
8x45kg
8x45kg
20x30kg

Seated rows dual handle armen langs lichaam
2x12x65kg
2x10x60kg

Kickbacks cable / abductions
3x10x25kg 3x10x15 x 5kg

Rear delt rows
3x15x24kg

DB preacher curls
3x8x14kg

Bayesian curls cable
3x8x15kg
 

wzoet

Cool Novice
+10 jaar member
Lid geworden
27 mrt 2010
Berichten
108
Karma
8
Lengte
1m77
Massa
83kg
Vetpercentage
15%
bench paused
opw
3x5x90kg

Incline DB
opw
3x8x36

Front foot elevated split squats
opw
5x8x17,5kg per kant schijven

Hip extensions
15xbw
2x15xbw + 24
12xbw + 26kg
2x10xbw + 26kg

Eugene rows
2x10x35kg
3x10x30kg

Cable sides raises
3x10x15kg drop
10x10kg
10x5kg

Preacher curl db
3x8x14kg

Tricep pushdown one arm
2x20x20kg
15x20kg
 

wzoet

Cool Novice
+10 jaar member
Lid geworden
27 mrt 2010
Berichten
108
Karma
8
Lengte
1m77
Massa
83kg
Vetpercentage
15%
Incline DB press
opw
3x6x38kg

Front SQ
opw
4x6x60kg

Leg Extensions
5x8x65kg

Dips x bw
18/17/16/15

Pullups
5x10xbw
 

wzoet

Cool Novice
+10 jaar member
Lid geworden
27 mrt 2010
Berichten
108
Karma
8
Lengte
1m77
Massa
83kg
Vetpercentage
15%
low row staand
2x12x80kg
2x10x90

eugene row chest supported
3x10/12x55kg
10x65kg

Seated rows neutral dual handle
3x10x60kg

Legcurls zittend
4x8x50kg
12x40kg drop
12x30kg drop

Hip extensions
4x25x20kg

Bayesian cable curls
3x8x20kg

Side rises cable
4x15x10kg
 

wzoet

Cool Novice
+10 jaar member
Lid geworden
27 mrt 2010
Berichten
108
Karma
8
Lengte
1m77
Massa
83kg
Vetpercentage
15%
larssen press paused
5x20kg
5x40kg
5x60kg
3x5x75kg

front foot elevated Bulgarian splits one arm assistant
10xbw / 10x12 / 10x20kg
3x15x32kg
10x28kg drop

Eugene rows one arm ss decline sit ups
4x15x30 4x15-20

Hip extensions
4x10x24kg paused, tempo reps etc

Butterfly raises met 30 sec iso hold aan begin want lichte dumbells
2x15-20 4kg per hand

Tricep pushdown arm arm
20x17,5kg
12x17,5kg
8x17,5kg

Seated DB curls
15x16kg
12x16kg
12x16kg
 

wzoet

Cool Novice
+10 jaar member
Lid geworden
27 mrt 2010
Berichten
108
Karma
8
Lengte
1m77
Massa
83kg
Vetpercentage
15%
bench paused
opw
3x5x92,5kg

Incline DB press
opw
3x5x40kg

Front foot elevated smith machine split squats
opw
5x8x17,5kg per kant

Legcurls
12x50kg
3x10x50kg
15x40kg
20x30kg

Leg Extensions
3x12x65kg

side raises cable 2 armen tegelijk,
3sets 10-20 sets tot failure

rope hammer curl ss behind the head tricep rope extensions
3x10-12x 27,5kg superset 3x10-12 27x,5kg
 

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