Workouts van Jaap Voets
Cardio rug triceps
Monday 27-05-2024 17:03 1:06:00
11842.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 12 |
| 1 x Rowing (Machine) | 4.0 km | 13:32 |
| 4 x Bench Press - Wide Grip (Barbell) | 45.0 kg x 13 |
| 1 x Cycling (Indoor) | 5.61 km | 10:00 |
| 3 x Bicep Curl (Dumbbell) | 10.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 31 reps |
| 2 x Triceps Extension (Cable) | 13.0 kg x 12 |
| 3 x Leg Press | 130.0 kg x 22 |
| 1 x Wrist Roller | 2.5 kg x 3 |
Avond
Friday 24-05-2024 16:34 1:03:00
11406.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.0 km | 17:00 |
| 2 x Lateral Raise (Dumbbell) | 12.0 kg x 10 |
| 3 x Seated Row (Cable) | 49.5 kg x 10 |
| 2 x Bench Press - Wide Grip (Barbell) | 72.5 kg x 2 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 10 |
| 2 x Cable Crossover | 18.0 kg x 12 |
| 2 x Sit Up | 51 reps |
| 2 x Leg Press | 110.0 kg x 26 |
| 2 x Donkey squat | 110.0 kg x 15 |
Cardio
Wednesday 22-05-2024 17:00 1:04:00
15780.5 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown (Cable) | 63.0 kg x 4 |
| 1 x Elliptical Machine | 2.4 km | 20:00 |
| 1 x Rowing (Machine) | 2.0 km | 6:31 |
| 2 x Bench Press (Dumbbell) | 24.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 3 x Triceps Extension (Cable) | 20.0 kg x 4 |
| 2 x Leg Press | 145.0 kg x 15 |
| 2 x Calf Press on Leg Press | 145.0 kg x 25 |
| 1 x Hand gripper right | 45.0 kg x 20 |
| 1 x Hand gripper left | 45.0 kg x 15 |
Cardio rug triceps
Friday 17-05-2024 16:11 1:04:00
10572.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Rowing (Machine) | 9.5 km | 32:35 |
| 1 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 3 x Bench Press (Dumbbell) | 22.5 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Deadlift (Barbell) | 66.0 kg x 10 |
| 1 x Incline Chest Fly (Dumbbell) | 12.0 kg x 8 |
| 2 x Calf Press on Leg Press | 165.0 kg x 25 |
| 1 x Hand gripper right | 23.0 kg x 20 |
| 1 x Hand gripper left | 23.0 kg x 20 |
Cardio
Thursday 16-05-2024 16:53 0:00
9569.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown (Cable) | 58.0 kg x 6 |
| 1 x Elliptical Machine | 2.2 km | 20:00 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 8 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 12 |
| 3 x Leg Extension (Machine) | 68.0 kg x 13 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Triceps Extension (Cable) | 13.5 kg x 10 |
| 2 x Lying Leg Curl (Machine) | 22.5 kg x 12 |
| 2 x Leg Press | 155.0 kg x 15 |
Cardio
Friday 10-05-2024 16:54 1:05:00
10196.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 4.2 km | 35:00 |
| 2 x Seated Row (Cable) | 45.0 kg x 12 |
| 2 x Chest Fly (Dumbbell) | 16.0 kg x 10 |
| 2 x Bench Press (Dumbbell) | 24.0 kg x 11 |
| 2 x Sit Up | 35 reps |
| 3 x Leg Press | 170.0 kg x 17 |
| 1 x Wrist Roller | 2.5 kg x 4 |
Cardio rug triceps
Wednesday 08-05-2024 16:51 53:00
13231.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 40.5 kg x 12 |
| 2 x Lateral Raise (Dumbbell) | 12.0 kg x 6 |
| 1 x Rowing (Machine) | 5.04 km | 17:00 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 3 x Bench Press (Dumbbell) | 30.0 kg x 6 |
| 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 30 |
| 2 x Hand gripper right | 45.0 kg x 15 |
| 2 x Hand gripper left | 45.0 kg x 12 |
Cardio
Monday 06-05-2024 17:00 1:05:00
16495.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 3.2 km | 26:00 |
| 2 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 10 |
| 1 x Leg Extension (Machine) | 63.0 kg x 10 |
| 2 x Leg Press | 144.0 kg x 15 |
| 2 x Deadlift (Barbell) | 50.0 kg x 11 |
| 2 x Calf Press on Leg Press | 154.0 kg x 25 |
| 3 x T bar row small grip | 32.5 kg x 10 |
| 2 x T bar row medium grip | 32.5 kg x 8 |
| 2 x Landmine squat lunge | 25.0 kg x 10 |
Cardio
Saturday 04-05-2024 12:04 1:21:00
13168.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 15 |
| 1 x Elliptical Machine | 3.9 km | 30:00 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 12 |
| 2 x Seated Row (Cable) | 40.5 kg x 15 |
| 4 x Bench Press - Wide Grip (Barbell) | 62.5 kg x 3 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 2 x Lat pulldown small grip cable | 40.5 kg x 13 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Sit Up | 30 reps |
| 2 x Leg Press | 144.0 kg x 22 |
| 2 x Hand gripper right | 45.0 kg x 15 |
| 2 x Hand gripper left | 45.0 kg x 15 |
Cardio
Wednesday 10-04-2024 17:12 49:00
9638.0 Kg
6 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 15 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 10 |
| 2 x Cable Crossover | 13.5 kg x 10 |
| 2 x Sit Up | 35 reps |
| 2 x Leg Press | 164.0 kg x 20 |
| 1 x Wrist Roller | 2.5 kg x 4 |
| 2 x Preacher Curl (Barbell) | 20.0 kg x 12 |
| 2 x Upright Row (Barbell) | 20.0 kg x 12 |
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