wzoet's log

[wzoet]

bench paused
2x2x97,5kg
3x3x85kg

front foot elevated smith machine split squat
opw
4x8x20kg per kant, verdomme, wat kut
12x10kg per kant drop set

Leg Extensions 30 sec rust
2x10x60kg
2x8x60kg
5x40kg drop
12x20kg drop

Dips x bw
20xbw
2x12xbw
10xbw

Side raises cable one arm
12x15kg
11x15kg
9x15kg

Side delt crosssover 2 armen tegelijk
12x10kg
2x8x10kg

Incline DB tricep extension 1 arm
2x12x16kg
2x8x16kg

 

[wzoet]

Seated legcurls
opw
4x8x55kg

Hip Extensions
4x12x28kg

Hip thrust in smith machine
8x60kg/100
2x15x140kg
2x12x140kg
10x140kg

Seal rows met dumbells + hold
12x28kg
2x10x28

Seated row dual cable ( zittend op 2 plates)
2x12x60kg
12x55kg

Eugene latpulldown one arm
4x10x30kg korte rust

Rear delt rows
2x15x22kg
12x22kg

Bayesian cable curls
3x10x15kg

DB hammer curls
2x12x16kg
8x16kg

 

[wzoet]

larssen press paused
opw
4x5x80kg

front foot elevated bulgarian split squats
4x8x22kg per hand

DB RDL's
4x10x32kg

Chins x bw
12/12/8/8/

DB shrugs
3x10x36kg

 

[zoetw]

tempo paused bench 3 sec
opw
3x90kg ( 5 sec tempo op de film)
4x3x85kg

Front SQ
opw
4x6x65kg

Front Foot elevated bulgarian split squats
opw
4x8x26kg ( moest 24kg maar vergist in mn zelf in elkaar geschroefde dumbells,

Incline DB press paused
3x8x34kg
6x34kg leeg

DB rows
5x8x30kg ( zonder rust)

One leg bw RDL
5x12xbw

Side raises met 5kg plates
3x10-15x

One arm lying tricep db extensions
4x6x18kg

 

[wzoet]

bench paused
opw
1x105kg
3x3x97,5kg
10x80kg
9x80kg

RDL dumbells
opw
4x10x34kg

Leg curls zittend
4x12x45kg

Legpress
10x 80 / 120 / 160 / 200 / 220 / 250kg

LPD one arm kassem style
4x8x35kg

Seated rows dual handle cable superset dips x bw
2x12x60kg ss 2x15xbw
2x10x60kg ss 2x 12xbw
10x60kg ss 12xbw

Side laterals cable 2 handen tegelijk superset db hammer curls
2x12x10kg superset 2x12x16kg
10x10kg superset 8x16kg

Leg Extensions dropset
8x60kg
8x45kg
12x30kg

 

[zoetw]

vanochtend snelle training thuis

1a Barbell split squat front foot elevated
2x8x30kg
12x30kg
12x30kg

1bFront foot elevated reverse db lunges
4x8x18kg

2a chins
5x10xbw

2b deficit pushups
5x10xbw

3a incline db rows
3x8x30kg

3b incline db flyes
3x12x12kg

swissball legcurls one leg
3x12x l&r
18x normaal

Ab wheel
2x15xbw

incline db curls
3x12-15x12kg

 

[zoetw]

bench paused
opw
3x2x100kg
3x2x95kg long paused

front sq
opw
4x5x60kg
10x60kg

front foot heel elevated rear foot elevated barbell split squat
4x8x40kg

incline db press paused
4x8x30kg

side raises met plates
4x10x-15 reps x 5kg per hand

overhead plate raises
4x10-15x15kg plate

 

[zoetw]

legcurls zittend
opw
4x8x55kg
12x40kg
15x30kg

DB RDL
4x8x36kg

Hip thrusts in smith machine
4x12x120kg

Hip extensions
18x28kg
12x28kg
10x28kg

Seal rows met db's
3x8x32kg
2x10x28kg

2 handle latpulldown lower lats
3x12x50kg
10x50kg

2 handle seated row zittend op 2 schijven
12x40kg
2x8x40kg

DB preacher curls
3x8x12kg

 

[wzoet]

16-05-2021

tempo bench paused
opw
5x3x85kg

Hip Extensions met KB
10x16kg
10x28kg
5x10x36kg

 

[wzoet]

19-05-2020

Bench paused
opw
4x3x100kg

Larssen press paused
3x4x85kg

Front foot elevated smith machine split squats
opw
2x8x20kg
8x22,5kg
8x25kg

Leg Extensions with dikke band
5x8-12x 30kg

Dips x bw
13 - 9 - 10 leeg

Chest supported side raises
5x8-10x8kg

Tricep extensions cable
4sets failure

 

[zoetw]

sinds do middag plat gelegen, griepje. Eerste training vandaag

Bench paused 2 sec tempo
4x3x80kg

Legcurls lyging per been
3x8x12,5kg per been

Seated rows lean forward small mag grip
4x15x50kg

Belt SQ
2x8x60kg
2x8x90kg

Low row plate loaded
2x12x60kg
10x60kg

RDL DB's
2x10x26kg
10x32kg
10x36kg
10x40kg

Incline DB press
8x24kg
8x28kg
2x8x32kg

DB curls
5x8x10x18kg

 

[zoetw]

vandaag, beetje stress, nek zit vast, daardoor voelde bench wat stroef

Bench paused
opw
4x3x90kg

OHP paused
opw
2x5x50kg
7x50g

Front SQ
opw
2x5x60kg
5x65kg
3x75kg
1x80kg

Legpress
opw
4x8x240kg
10x240kg

Leg extensions met oranje band
2x15x25kg
2x8x35kg

Flyes low to high
4x10-15 tot failure

Side lateral cable
3x10-15

Tricep pushdown met rope
5sets

 

[zoetw]

vrijdag 28-05

Legcurls lying unilateraal
4x10x12,5 kg per kant

Seated legcurls ( nieuwe machine even zoeken)
5 sets opbouwend tot 10x40kg

Uni laterale hip thrust 3 sec hold
12xbw
3x10xbw

Ringpullups
4x8xbw

Low rows
3x8x60kg

Latpulldown mag grip medium
12x60kg
3x8x70kg
6x75kg

Machine preacher curl
4sets 10-12 reps

 

[zoetw]

Bench paused
3x90kg
3x5x80kg

Incline DB press
3x8x32kg

Front SQ paused
4x5x60kg
5x60kg zombie squat

Belt SQ
3x10x110kg

Machine incline press plate loaded
12x80kg
12x80kg
8x80kg
5x80kg

Leg extensions
15x50kg
15x50kg
14x50kg
10x50kg

Prone lateral raise
4x10-15 x 8 kg per kant + partials

Dip machine
3x12x70kg

Tricep pushdown overhead rope
12x25kg
10x25kg
8x25kg

 

[zoetw]

di 1 juni

Chins
5xbw
5xbw + 5kg
5xbw + 10kg
5xbw + 15kg
5xbw + 20kg

Pendlay rows
4x8x60kg

RDL DB's
opw
3x10x40kg

Legcurls lying
15x20kg
12x25kg
10x25kg
8x25kg

Hip Extensions
3x15x32kg
12x32kg

Seated Row dual handle
4x10-12 x 25kg

Rear delt rows
3x10x22kg

DB hammer curls
3x12x14kg

 

[zoetw]

Bench paused
opw
5x90kg
4x3x80kg tempo bench

Incline DB press
3x10x32kg

Bulgarian split SQ front foot elevated
4x8x18kg

Legpress
3x15x220kg

Leg Extensions
4x8-12x40kg

Press around cables
3x10-12x15kg

Side raises met cable 2 armen tegelijk gekruist
4x10x10kg

DB tricep extensions 2 handen tegelijk
3x10x12kg

 

[zoetw]

legcurl lying unilateraal 1/2
4 sets met 10kg tot near failure

Seated legcurls
4x8-15x50kg

Ring pullups x bw
10/10/8/6

RDL BB
8x60kg
6x80kg
6x90kg
2x6x100kg

Standing legcurls
2sets 8-10 x 25kg

one arm kneeling pulldown ( kassem, eugene, whatever)
4x8-10x55kg

Low row
10x60kg
10x60kg
7x60kg leeg

Incline DB rows
3x10x20kg

incline db curls
3x10x14kg

DB preacher curl one arm
3x8x12kg

 

[zoetw]

larsen press paused
5x20kg
5x50kg
3x5x70kg

reverse v-squat
10xleeg
10x40kg
3x10x50kg

front foot ( heel) elevated + rear foot elevated split squat
4x8x12kg per hand

Leg Extensions
3x15x50kg

Incline plate loaded press penatta
8x80kg
3x8x90kg

press arounds
4x10-12x25kg

Dips x bw
15x - 9x - 8x

Side lateral cable on arm
3sets10kg x 10-15 reps

 

[zoetw]

bench paused
opw
2x105kg
3x5x85kg

front sq paused
4x5x65kg

Incline DB press
3x8x34kg

Hip extensions
5x10x34kg

Seated row dual handle
3x10x65kg
2x10x55kg

Prone lateral raises
5x10-15x6kg

 

[zoetw]

kon eigenlijk vandaag niet maar uiteindelijk wel, dus pos chain

legcurls liggend unilateraal
opw
3x8x12kg slow ecc

hip thrust
4x8x140kg + 3 sec hold

rdl's slow ecc
3x10x70kg

low row plate loaded
3x12x60kg
10x60kg

kassem pullie 1 arm
4x10x55kg

LPD mag grip medium
70kg 10/8/6

Incline db curls
3x8x14kg

staande cable curls voor de korte kop ( front double pose 1 arm, weet niet hoe je ze noemt ff)
2x12x15kg