wzoet's log

[zoetw]

reverse v squat
10xleeg
2x10x50kg ( verkeerd geladen)
2x10x60kg ( moest dus 4x10)

legextensions
4x12x35kg

larssen bench 2 sec tempo paused
6xleeg
6x50kg
3x6x70kg

incline chest press plate loaded
3x10x90

press arounds
15x25kg
12x30kg

tricep rope pushdown
15x25kg
2x10x30kg
8x30kg

side lateral one arm cable
3x15x10kg

 

[wzoet]

12-6-2021

bench paused
opw
3x50kg/70/80/90kg
3x3x80kg ( even wennen, 6 maanden gebenched op een ander bankje, deze is totaal anders.

Incline DB press
3x7x36kg

Front SQ
5x40kg
2x60kg
2x70kg
2x75kg
2x80kg
2x85kg
5x65kg

Bulg Split sq front foot elevated
2x8x18kg
12x18kg

Leg Extensions
2x20x35kg

Incline press plate loaded
2x8x100kg
6x100kg

Dips machine
4x12x60kg

Prone lateral raise
4x10-15x6kg

 

[zoetw]

leg press 1 been
10xleeg
10x40kg
10x50kg
10x60kg
10x70kg
8x80kg
8x85kg

Seated hamstringcurls
12x40kg
10x50kg
8x55kg
6x60kg

RDL's bb
5x60kg
5x80kg
5x95kg
5x105kg
4x110kg
4x115kg

Hip extensions
14x34kg
10x34kg
9x34kg
8x34kg

Leg Extensions
10x30kg
10x50kg
8x55kg
3x8x65kg

Goblet sq heel elevated slow ecc paused
15x20kg
15x24kg

 

[zoetw]

wo 15 juni

bench press paused
opw
3x5x87,5kg

Incline DB press
5x24kg
5x30kg
3x5x34kg

Bayesian flyes
4x10-15kg

Side laterals
4x15x

Tricep extensions
5x ramp up

 

[zoetw]

16 jun

chins
5xbw
3xbw+7,5kg
3xbw + 15kg
3xbw + 20kg
3xbw + 25kg
2xbw + 30kg
2x5bw + 20kg

Cable lat row lat foccused
4x10x50kg

High to low row
60kg x 12-10-8

Kassem pulldown
3x10x55kg

DB hammer curls
3x10x16kg

Free handle machine cable curl plate loaded
10kg x 10x, 8x 6kg

 

[zoetw]

seated leg curl
5x10x60kg

Front SQ paused
3x5x65kg
3x75kg

Front foot elevated split sq in smith
8xleeg
3x8x10kg per kant

Reverse v squat machine ( zet hier mijn hakken alleen op de rand van de plaat, voor meer knieflexie en laat ze zo ver mogelijk naar voren komen.
2x8x40kg
4x50kg nope
8x40kg

Legcurls liggend uni lateraal
8x12kg
6x12kg
6x12kg

Leg Extensions
2x12x40kg

Trapbar RDL
15x60kg
12x60kg

 

[zoetw]

tempo bench paused
3x90kg
3x3x75kg

seal rows db's
4x10x30kg

incline db press neutral grio
4x8x26kg

Kassem pulldown one arm
12x45kg
10x50kg
10x55kg
8x60kg

Cable flyes incline
15x8 ( luchtdruk
12x15
12x18kg

Seateed rows illiac dual handle
4x10x15x 30kg

Costal pec flyes
15x12
12x12

Latprayers
15x30kg
12x35kg
2x8x40kg

Side lateral op incline bench
5x12x7kg

 

[zoetw]

21-06-2021

bench paused
5x5x80kg

front squats paused
3x5x67,5kg
3x75kg

Incline db press
6x24kg
6x28kg
6x34kg
6x38kg

smith machine front foot elevated split squats
4x8x20kg aan plates

plate loaded panatta incline press
12x90kg
10x90kg
10x90kg
8x90kg

Heel raised goblet squats
13x38kg
12x38kg
10x38kg

Incline DB flyes
2x12x16kg

leg extensions
4x12x45kg

 

[zoetw]

lying leg curl uni lateraal
4x6x15kg beide kanten

RDL's
3x8x100kg

Cable row lat focused
2x8x60kg
2x8x55kg

Low row plate loaded
4x10x60kg

seated leg curls
4 sets opbouwend tot failure

Latpulldown mag grip
12x65kg
10x70kg
8x70kg
8x70kg

DB rows
3x10x28kg

swissball legcurls uni lateraal
2x12xbw

 

[zoetw]

bench paused
opw
3x5x85kg

Incline db press
opw
3x10x32kg

Belt SQ
opw
3x10x120kg

Legpress plate loaded hammer strenght
opw
12x150kg
12x150kg
8x150kg

Leg Extensions plate loaded one leg
10x20kg
6x20kg leeg

Cable press arounds
2x12x25kg

Cable side laterals
3x12x10kg

Katana extensions kruislings
3x15x10kg

 

[zoetw]

pullups
3x12xbw

rdl bb
opw
4x10x90kg

Illiac one arm pulldown
3x12x27kg

Seatedlegcurls
3x8x50kg
12x50kg

DB rows
3x10x32kg

Unilateraal hip thrust bw
3x12xbw

Rear delt machine flyes
15x57kg
12x57kg
12x57kg
11x57kg

 

[zoetw]

ghr sit ups
3x8x10kg

DB curls
3x12x16kg

Incline side laterals
3x12x5kg

Seated calve raises
3x12x20kg

Calve raises incline hack sq
2x10x30kg
8x30kg

Incline DB curls
3x10x12kg

Rope pulldown abs
2x12x23kg
8x27kg

 

[zoetw]

paused bench
opw
2x5x85kg
6x85kg

Incline db press
opw
2x8x34kg
7x34kg

Belt SQ
opw
3x10x130kg gew schijven

Legpress hammer strenght gew schijven
2x12x150kg
14x150kg

Dips x bw
3x15xbw

Leg Extension plate loaded unilateraal
3x8x20kg

Cable press arounds
2x15x17,5kg

One arm tricep pushdown
2x8x20kg
6x20kg

 

[zoetw]

pullups
wu
3x12xbw + 2kg
8xbw + 10kg

RDL
wu
4x10x94kg

DB rows
3x11x32kg

Seated hamstringcurls
2x12x50kg
9x50kg
8x50kg

Unilateraal hip thrust bw
3x14xlinks & rechts

Ilical one arm lattpulldown ( vorige keer 27kg gelogd, was 25kg
3x15x25kg

Machine rear delt flyes
17x57kg
13x57kg
12x57kg

 

[zoetw]

Ghr situps
10xbw
3x10xbw + 10kg

DB curls
2x10x18kg
8x18kg

Prone incline lateral raises
12x6kg
12x6kg
9x6kg
8x6kg

Seated calve raises gew schijven
3x15x20kg

liniar hack squat calve raises
12x30kg
10x30kg
10x30kg

Incline DB Curls
3x12x12kg

Abb pulldown met rope
3x15x27kg ( vorige keer moest het 25kg zijn)

 

[zoetw]

Assistant front foot heel elevated db split squats
12x30kg
3x9x30kg

Front foot elevated bulgarian db split squat
4x8x16kg

Glute ham raise
2x8xbw + groene dikke band
2x6xbw + dunne groene band

Lying legcurls
3x10x39kg

Hip Extensions
3x12x36kg

Leg Extensions + groene band
2x8x39kg
6x39kg

 

[zoetw]

Bench press paused
wu
3x95 @ 9
4x8x67,5kg @6

Dips
8xbw
3x8xbw + 10kg

Machine incline press plate loaded hammer strenght
3x12x50kg

Cable flyes
2x12x7,5kg

Butterfly raises
12x6kg
12x6kg
9x6kg

cable side lateral ( cable op handhoogte)
3x12x10kg

Cable behind the neck one arm extension
3x12x15kg

 

[zoetw]

DB seal row
4x10x26kg

Dual 2 handle illiac pulldown
3x10x52kg
8x52kg

Lat prayers
3x10x39kg

Cable row
2x12x29kg

LPD 2 dual handle
10x52kg
8x52kg

DB hammer curls
2x8x18kg

 

[zoetw]

bench paused
opw
3x6x85kg vloog vandaag, laatste set rpe 7,5

Incline DB press
opw
3x8x34kg

Legpress hammerstrenght gewicht schijven
wu
10x160kg
10x160kg
9x160kg
8x160kg

Leg extensions plate loaded unilateraal
4x10x20kg per kant

Dips
16xbw
16xbw
9xbw leeg

Side laterals cable 2 handen kruislings
15x10kg
14x10kg
12x10kg

One arm triceps pushdown
3x12x4 blokjes weet ff gewicht niet meer

 

[wzoet]

pullups
3x12x3,25kg
8x10kg

RDL
opw
4x10x97,5kg

DB rows
3x12x32kg

Seated hamstring curls
12x57kg
10x57kg
2x8x57kg

Unilateraal hip thrust
3x12x8kg per been

Illiac pulldown
12x28kg
2x10x28kg

Reverse flyes
15x63kg
12x63kg
10x63kg