wzoet's log

[wzoet]

seated hammies forward lean
10x50kg
10x57kg
8x68kg
8x75kg

Chest press plate loaded
3x8x20kg beide kanten

High to low row
3x8x20kg beide kanten

Leg extensions SS Legpress
3x12x45kg 3x12x120kg

Dips x bw ss pullups
3x12xbw ss 3x10xbw

DB hammer curls SS side raises
3x15x10kg 12/10/8x8kg

Overhead tricep cable extension
3x8xblokkies.

 

[wzoet]

incline db press
4x40kg
3x8x30kg paused

leg extensions plate loaded paused
4x8x20kg per kant

high to low press arounds
4x8x13,25kg

legpress plate loaded
10x40kg - 80kg - 120kg - 160kg - 200kg pr

chest press machine sternal focus
16x20kg per kant
15x20kg per kant
15x20kg per kant

bulgarian split sq
3x8x26kg per kant

side laterals cable
5kg x 12/9/8

tricep extension one arm long head
2x10x4 blokkies

tricep lateral lateral
2x10x4 blokkies

 

[wzoet]

High to low row latt focus
3x12x32,5 per kant

Incline DB rows
3x10x34kg

Thorcc lat rowss
2x15x26kg
1x12x26kg

Machine row plate loaded
12x50kg
10x50kg
8x50kg

LPD medium grip
3x12x60kg

 

[wzoet]

DB shoulder press
3x8x26kg

seated hammies
3x8x72 + 2,5kg

glute bridges
142,5kg x 12-10-8

dips x bw
3x15

crossbody tricep one arm
3x15x4 blokkies

incline db curls
3x8x18kg

side raises
3x15x8kg

rope hammer curls
15/12/10x23kg

lateral tricep
16x4blokkies
12x4blokkies

 

[wzoet]

vrijdag

Hacksquat ( gew schijven) geen idee hoeveel de machine weegt
10x20kg/40/60/70

Hip extension
3x25xbw

LPD
3x6x

Press arounds
4x8xlvl4

 

[wzoet]

Incline db press
3x8x32kg paused

Leg extensions plate loaded paused
4x10x40kg

Flat press plate loaded
3x10x20kg per kant

Legpress plate loaded
4x6x200kg - 6x160kg - 6x120kg

Press arounds costal
3x15x13kg no rest

Y raise met cable
5x12x2blokkies

Lateral tricep
2x15x4blokkies +1 schijfje

Longhead triceps
2x10x4blokkies
8x4blokkies

 

[wzoet]

RDL
opw
6x120kg
2x8x100kg slow ecc

High to low lat focus
2x15x35kg per kant
2x12x35kg per kant

Seated hammie curl
4x8x72,5kg +2,5kg
8x45kg drop
8x35kg drop

Incline DB rows
8x36kg
2x6x36kg

Thorracic pullarounds
12x26kg
2x10x26kg

face away cable curls
2x12x13,5kg
10x13,5kg

lean away hammer curl db uni
15x10kg
12x10kg
10x10kg

 

[wzoet]

Belt SQ
4x8x160kg

Legcurls liggend
3x10x15kg per kant

Glute bridges
5x10x142,5kg

Bulgarian Split SQ
3x10x26kg per kant

Preacher curl db
2x10x12kg

Crossbody triceps
2x15x4blokkies + 1 blokkie

 

[wzoet]

LPD upperback
4x10x70kg

DB shoulder press
3x10x26kg

Low incline db press ( no lockout, alle reps door
3x10x20kg

Costal press arounds
12x13kg
2x10x13,5 + 2,5

Clavicar press arounds
3x10x3blokkies

Y raise cable
4x12x3blokkies + 1

Machine row
3x10x50kg beide kanten

Crossbody tricep extension
2x8x5blokkies

Lateral Triceps
2x10x4blokkies

DB curls against pad lpd
12x14kg
7x14kg
6x14kg

 

[wzoet]

incline press db paused
5x38kg
2x10x32kg
8x32kg

Leg extensions paused plate loaded
4x10x20kg

costal press arounds
12x16kg
2x10x16kg

Legpress plate loaded
6x205kg
3x10x160kg
10x120kg
10x80kg

Incline machine press plate loaded
3x8x60kg

Cable tricep extension
4x10x4blokkies + 0,5kg

Crossbody extensiion
17x4blokkies
12x4blokkies
7x4blokkies

Prone side raises
4x12x6kg

 

[wzoet]

belt squat
4x8x170kg

bulgarian split sq
3x8x28kg

chest press plate loaded
4x12x40kg per kant

costal press arounds
4x12x16kg

prone side raise
3x15x6kg
2x12x7kg

tricep crossbody
10x5blokkies
8x5blokkies

lateral triceps
3sets failure

 

[wzoet]

glute bridge paused
4x8x140kg

seated hammies
10x72 +2lg
3x8x72 +2kg
10x50kg

high to low row
8x40kg
3x8x42,5g
8x45kg per kant

LPD upperback
4x12x75g

thorracic lat pullaround
2x8x28kg

face away cable curls
15x13
12x13
8x13
7x13

lean away hammer curls
12x10kg
10x10kg
10x10kg

 

[wzoet]

incline db press paused
5x38kg
3x10x32kg

cable press arounds costal
3x12x16kg + 2 blokkies

Leg extensions paused
4x10x20kg per kant

legpress plate loaded
6x210kg
3x12x160kg
12x120kg

machine incline press
2x10x50kg per kant
8x50kg per kant

one arm cable overhead extensions
10x4blokkies + 1
2x10x4blokkies

lateral triceps
15x3blokkies
12x4blokkies
2x10x4blokkies

cable y raises
4x12x2blokkies + 1

 

[wzoet]

RDL
opw
5x122,5kg
3x8x85kg slow ecc paused

DB rows incline
10x36kg per kant
2x8x26kg per kant

Lying hamstring curl plate loaded
3x8x17,5kg

High to low row machine lat focus
3x12x35kg per kant

Glute legpress
17x40kg
15x40kg

Thoraccic lat rows
3x12x28kg per kant

Glute medius kickback
3x15x4blokkies

Face away cable curl
3x12x13kg
8x13kg

Rope hammer curls
20x21kg
15x21kg
12x21kg

 

[wzoet]

andere gym, mijne was gesloten heleaas,

hacksquats (gew schijven)
2x8x50kg
6x70kg
4x70kg

bulgarian split SQ
3x10x28kg

DB shoulder press
3x8x28kg

press arounds sternal
4x10-12x8kg

press arounds costal
4x10x12x13kg

lumbar rows / seated rows / lpd rear delt
2x10x52kg / 2x15x38kg / 2x15x32kg

lateral triceps
5x10-15 back to back

hip extension
3x15xbw

prone side raises
3x12x7kg

 

[wzoet]

DB press / flat / 30 incline / 45g incline
3x8x30kg

Hack sq
2x15x40kg
2x15x60kg

Illiac latpull supported
4x12x7blokkies

LPD dual handle
4x10x8blokkies

Press arounds
2x12x4kg

Cable chest press
2x12x7kg

Side laterals cable
3x12x2blokkies

Hip Extension
2x20xbw
15xbw

LPD biceps
3x15x12kg

Uni lateraal tricep longheda
3x10x7kg per kant

 

[wzoet]

Incline DB press paused
3x8x34kg
6x36kg

Leg extensions plate loaded paused
4x10x21kg per kant

Legpress plate loaded
2x8x210kg
2x8x100kg

Incline chest press
2x10x50kg per kant
9x50kg per kant

Costal press arounds
15x16kg
15x16kg
12x16kg

Y raises cable
3x15x2blokkies + 1kg

Lateral triceps
15/12/12/10x 4 blokkies + 1

Prone incline side raises
2x15x7kg

 

[wzoet]

incline db rows
4x10x36kg per kant

machine rows high to low
3x8x45kg per kant

glute bridges
4x8x140kg + 3 sec paused

seated hammies
4x12x50kg

machine rows zittend
12x50kg per kant
2x10x50kg per kant

glute medius kickback
15/15/12/12x4blokkies

geen tijd meer voor biceps

 

[wzoet]

belt squat
4x8x175kg

chest press flat plate loaded
4x8x22,5kg beide kanten

db shoulder press
3x10x28kg

bulgarian split sq
3x10x28kg

leg extensions
3x6x25kg plate loaded per kant

press arounds costal
2x12x18kg
10x18kg

press arounds upper
3x10x4blokkies

side laterals
3x10-20 / 8kg tot failure an partials

lateral triceps
3x8x5blokkies + 1

long head triceps
2x12x4blokkies

 

[wzoet]

illiac lat pulll around
4x12x9kg

hip extensions
4x12x20kg

LPD
4x10x9kg per kant

rear delt cable row
3x15x12

lying hamstring curl swissball one leg
15xbw
12xbw

incline DB curls
3x15x12kg