Workouts van Jaap Voets
Avond
Tuesday 09-07-2024 17:14 58:00
16925.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 10 |
| 1 x Elliptical Machine | 1.8 km | 16:00 |
| 2 x Lateral Raise (Dumbbell) | 12.0 kg x 10 |
| 2 x Bench Press - Wide Grip (Barbell) | 80.0 kg x 1 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 2 x Sit Up | 50 reps |
| 2 x Leg Press | 139.0 kg x 25 |
| 2 x Calf Press on Leg Press | 139.0 kg x 30 |
Cardio
Friday 05-07-2024 16:50 1:25:00
6278.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 12 |
| 1 x Elliptical Machine | 1.7 km | 15:00 |
| 1 x Rowing (Machine) | 3.02 km | 10:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 12 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 13 |
| 3 x Leg Extension (Machine) | 54.0 kg x 16 |
| 2 x Knee Raise (Captain's Chair) | 42 reps |
| 1 x Hand gripper right | 45.0 kg x 16 |
| 1 x Hand gripper left | 45.0 kg x 16 |
Avond
Friday 28-06-2024 16:57 1:15:00
11375.5 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 3.0 km | 25:00 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 2 x Seated Row (Cable) | 45.0 kg x 23 |
| 4 x Bench Press - Wide Grip (Barbell) | 35.0 kg x 23 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 12 |
| 2 x Leg Extension (Machine) | 68.0 kg x 13 |
| 2 x Triceps Extension (Cable) | 13.5 kg x 11 |
| 3 x Lying Leg Curl (Machine) | 31.5 kg x 5 |
| 1 x Sit Up | 67 reps |
| 1 x Leg Press | 170.0 kg x 23 |
Avond
Wednesday 26-06-2024 19:39 1:07:00
12592.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 3.4 km | 30:00 |
| 2 x Bench Press - Wide Grip (Barbell) | 40.0 kg x 17 |
| 3 x Bicep Curl (Dumbbell) | 14.0 kg x 8 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Cable Crossover | 13.5 kg x 12 |
| 2 x Sit Up | 50 reps |
| 2 x Calf Press on Leg Press | 170.0 kg x 25 |
| 2 x Hand gripper right | 68.0 kg x 6 |
| 2 x Hand gripper left | 68.0 kg x 6 |
Cardio
Sunday 23-06-2024 13:10 1:04:00
23163.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 20.0 kg x 15 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 11 |
| 1 x Rowing (Machine) | 3.55 km | 12:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 8 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Leg Press | 170.0 kg x 20 |
| 2 x Calf Press on Leg Press | 170.0 kg x 35 |
| 1 x Hand gripper right | 45.0 kg x 15 |
| 1 x Hand gripper left | 45.0 kg x 15 |
| 1 x T bar row small grip | 27.5 kg x 15 |
| 2 x T bar row medium grip | 27.5 kg x 16 |
| 2 x Landmine squat lunge | 27.5 kg x 5 |
Cardio
Friday 21-06-2024 16:43 1:29:00
20426.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.3 km | 20:00 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 1 x Rowing (Machine) | 2.97 km | 10:00 |
| 4 x Bench Press - Wide Grip (Barbell) | 72.5 kg x 2 |
| 3 x Bicep Curl (Barbell) | 30.0 kg x 5 |
| 2 x Lat pulldown small grip cable | 40.5 kg x 18 |
| 2 x Sit Up | 66 reps |
| 3 x Leg Press | 170.0 kg x 20 |
| 2 x Calf Press on Leg Press | 170.0 kg x 27 |
Avond
Monday 17-06-2024 17:01 1:04:00
14162.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown (Cable) | 45.0 kg x 12 |
| 1 x Elliptical Machine | 2.1 km | 18:00 |
| 1 x Rowing (Machine) | 2.15 km | 7:00 |
| 3 x Bench Press (Dumbbell) | 28.0 kg x 8 |
| 1 x Knee Raise (Captain's Chair) | 32 reps |
| 1 x Sit Up | 50 reps |
| 2 x Calf Press on Leg Press | 170.0 kg x 28 |
| 1 x Hand gripper right | 45.0 kg x 20 |
| 1 x Hand gripper left | 45.0 kg x 20 |
Avond
Tuesday 11-06-2024 16:57 58:00
17034.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 40.5 kg x 12 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 12 |
| 1 x Elliptical Machine | 2.2 km | 17:00 |
| 2 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 4 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 10 |
| 1 x Chest Fly (Dumbbell) | 14.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 36 reps |
| 1 x Sit Up | 43 reps |
| 2 x Leg Press | 155.0 kg x 22 |
| 2 x Calf Press on Leg Press | 165.0 kg x 28 |
Cardio
Saturday 08-06-2024 13:50 1:12:00
17100.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Rowing (Machine) | 7.5 km | 26:45 |
| 2 x Bench Press - Wide Grip (Barbell) | 45.0 kg x 15 |
| 3 x Bicep Curl (Barbell) | 20.0 kg x 10 |
| 1 x Overhead Press (Barbell) | 20.0 kg x 10 |
| 3 x Sit Up | 25 reps |
| 2 x Leg Press | 155.0 kg x 15 |
| 2 x T Bar Row | 20.0 kg x 15 |
| 2 x Calf Press on Leg Press | 155.0 kg x 32 |
| 2 x Landmine squat | 20.0 kg x 10 |
Cardio rug triceps
Thursday 06-06-2024 19:30 59:00
8706.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 1.8 km | 15:00 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 12 |
| 1 x Rowing (Machine) | 3.01 km | 10:00 |
| 2 x Seated Row (Cable) | 36.0 kg x 18 |
| 2 x Bench Press - Wide Grip (Barbell) | 45.0 kg x 12 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 7 |
| 2 x Sit Up | 43 reps |
| 2 x Leg Press | 130.0 kg x 25 |
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