AndroidHealthClinic

wzoet's log (2 bezoekers)

Bezoekers in dit topic

A1 Incline db press paused
opw
4x8x32kg

A2 Seal row met dumbells
opw
2x12x24kg
2x10x24kg

B1 Rear delt rows dumbell
3x12x18kg per kant

B2 incline prone laterals
3x10x6kg

Chinups
8xbw
8xbw + 5kg
8xbw + 10kg
8xbw + 15kg
7xbw + 20kg
 
A1 RDL barbell
opw
3x5x100kg

A2 Leg extensions
Leg extension
3x8x43kg

B1 Hip Extensions
3x15xbw

C1 Legcurls liggend
15x29kg
10x29kg

ook nog 2 live workouts gegeven, dus genoeg gedaan.
 
A1 Flat db press
opw
2x8x32kg
14x32kg

A2.Incline DB rows
4x10x26kg

B1 Costal cable press
3x15x20kg

B2 Lumbar cable row
3x12x45kg

C1 Lat focussed pulldown
3x10x49kg

C2 Press arounds
3x12x18kg

D Chins
10xbw
8xbw

E1. Bayesian cable curls
15x13kg
12x13kg
12x13kg

E2. Crossbody Tricep Extensions
3x10x16kg
 
legpress hammerstrenght plate loaded gew schijven
opw
4x6x200kg

Lying Legcurl unilateraal plate loaded
3x12x12,5kg

Glute Bridges
4x10x110kg

Seated Hamstringcurls
2x12x57,5kg
10x57,5kg

Leg Extensions plate loaded unilateraal
2x12x20kg
9x20kg

Bulg split squat front foot elevated
2x30xbw x been
 
costal pec press
12x22kg
12x22kg
10x22kg

Incline db press paused
3x6x34kg

Dual hendel illiac pulldown
2x11x47,5kg
10x47,5kg

Lumbar cable rows
3x12x47.5kg

DB shoulder press
2x10x22kg

y raises met cable superset cable side laterals kruislings
2x12x5,2kg 2x8x5,2kg

12x5,2kg en 17x5,2kg geen superset

Tricep Crossbody
3x12x16kg
 
seated db curls
3x10x16kg

Incline preacher curls
3x12x16kg

Calve raise seated
4x15x20kg

Hack SQ calve raises
3x8x20kg

Bayesian cable curls
3x15x4 blokkies

Rear delt flyes
12x3 blokkies
12x4 blokkies
12x5 blokkies

Rear delt rows
3x10x20kg
 
donderdag
dagje flink ziek geweest rustig aan

Incline DB press paused
tot 6x34kg

Incline DB rows
3x12x26kg

Lumbar Cable rows
3x12x54kg

Costal Pec press
3x12x23kg

Hip Extensions
4x15xbw

Leg extensions
4x12x43kg

Crossbody tricep extension
3x12x18kg
 
flat db press
opw
8x34kg misgroove set
8x30kg
10x30kg even weer inkomen

Machine flat press plate loaded
2x8x65kg

High to low row
3x10x35kg per kant

Legpress plate loaded
opw
4x8x160kg

RDL's
8x60kg
8x80kg
8x90kg
8x95kg

DB shoulder press
2x12x22kg

Seated hamstrings
2x10x67,5kg

Seated row machine wide grip
2x12x35kg per kant

Y-raise cable
2x15x2blokkies
12x2 blokkies

Overhead tricep extension one arm
2x15x4 blokkies


Rustige fullbody training na een weekje ziek te zijn geweest. Prima
 
seated calves
4x16x20kg

Hack sq calves
3x10x20kg

DB preacher curl
3x13x12kg ( vorige keer had ik 12kg geen 16kg)

Bayesian cable curl
3x15x4,5 blokkie

Rear dely cable flyes
2x12x4,5 blokkie

Rear delt rows
3x12x20kg

DB hammer curls
2x8x14kg
 
incline db press paused
3x6x36kg

glute bridges
4x10x110kg

costal pec press
3x12x23,5kg

hip extensions
2x20xbw

press arounds
2x15x18kg

latpulldown dual handle
3x8x45kg + 2x2,3kg

Crossbody tricep extension
10x18kg +3kg
10x18kg + 2kg
2x8x18kg + 2kg

lateral tricep extension
7x14kg + 2,5kg
6x14kg + 2,5kg

Incline tricep extension
2x8x12kg
 
Legpress plate loaded hammerstrenght
opw gew schijven
6x200kg
3x8x170kg

Machine smith squat front foot elevated
8x60kg
3x6x70kg

Seated hamstring curls
3x10x50kg

Lying hamstring curls
3x12x12,5kg

Deficit bulgarian split squats
3x8x14kg per kant

Staggered RDL's
2x10x40kg
 
incline db rows
4x10x28kg

High to low rows
3x10x37,5kg per kant

Latrows hammer strenght seated rows
4x10x35kg per kant

Low to high cable rows
15x25kg
12x25kg

Seated rows plate loaded
2x12x40kg per kant

Incline DB curls
12x14kg
8x16kg
6x16kg

DB hammer curls
3x10x14kg

Side raises
3x20x6kg per kant
 
DB flat press
opw
4x8x34kg

Romanian DL
opw
3x8x100kg
4x110kg
4x120kg

Glute bridges
4x15x100kg

Hip extensions
3x22xbw

Costal pec press
2x12x24kg
10x25kg

DB shoulder press
2x12x24kg

Y-raise cable
4x10x6kg

Incline DB extensions
2x12x14kg
10x14kg

Lateral triceps
10x16kg
8x16kg
 
gisteren

Front foot elevated split squat supported
10x30kg
8x36kg
8x40kg
8x46kg

Leg extensions
5x12x52kg

Lat foccused pulldown
4x10x53kg

Lumbar cable row
15x55kg
2x12x55kg

DB Hammer curl
3x10x16kg

Cable curls
3x10x18kg
 
seated legcurls
3x12x50kg

hammie curl lying
3x10x13,25kg

Calve raises
3x12x20kg

Seated calve raise
3x16x20kg

Side raises
2x20x7kg
22x7kg

Rear delt flyes lenghted
2x12x6blokkies
 
incline db press paused
8x26kg
7x36kg
7x36kg

Legpress plate loaded gew schijven
opw
4x8x175kg

Chest pres flat press plate loaded
12x65kg
2x10x65kg

front foot elevated bulg split sq
3x10x14kg per kant

legextensions plate loaded
2x8x20kg per kant -> helemaal vol gestopt

Press arounds
3x12x5blokkies

Tricep extension overhead cross grip
15x4blokkies
10x4blokkies + 1
10x4 blokkies +2

Crossbody tricep extension dual
3x15x4blokkies
 
Incline db rows
2x12x28kg
2x10x28kg

High to low row machine plate loaded
12x35kg per kant
2x11x35kg per kant

Machine row stepped back lat foccused
4x10x65kg per kant + 5 weakest position

Machine row wide grip plate loaded
15x20kg per kant
12x20kg per kant

LPD chest supported illiac foccused one arm
2x15x20kg per kant

Incline DB curls
2x8x16kg
7x16kg

DB preacher curl
10x12kg
8x12kg
7x12kg
 
flat db press
3x9x34kg
3x8x,5x34 beetje pussy rep, stopte gewoon

Glute bridges met 2 sec pauze
5x12x80kg

Costal pec press
13x24,5kg
13x24,5kg
12x24,5kg

DB shoulder press
2x15x24kg

Y raises met cable
4x12x6kg

Cable kickback
3x12x18kg

Hip Extensions
25xbw
25xbw
22xbw

Crossbody tricep
2x12x18kg + 2kg
8x18kg + 2kg

Lateral tricep
2x10x14kg + 2kg
 
LPD one arm lat focussed
3x5x25kg

Stepped back hammer row lat focussed
12x65kg per kant
12x67,5kg per kant
10x70kg per kant
8x75kg per kant

DB hammercurl
15x16kg
2x12x16kg

Bayesian cable curl
6x7blokkies
2x8x5 blokkies
 
front foot deficit bulgarian splits
4x8x16kg

legcurl liggend
12x39kg
12x39kg
10x39kg
8x39kg

Glute bridges
3x8x110kg

Leg Extensions
3x12x52kg + 2kg

Staggered stance rdl
3x10x45kg

Hip extensions
15xbw + 12kg
2x12xbw + 12kg
 
Back
Naar boven