Workouts van Jaap Voets
Avond
Friday 05-04-2024 16:44 1:17:00
13901.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 12 |
| 1 x Elliptical Machine | 3.9 km | 30:00 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 11 |
| 2 x Bench Press - Wide Grip (Barbell) | 70.0 kg x 4 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 12 |
| 2 x Chest Fly (Dumbbell) | 16.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 3 x Leg Press | 139.0 kg x 17 |
| 3 x Deadlift (Barbell) | 70.0 kg x 5 |
| 2 x Hack Squat | 119.0 kg x 8 |
| 2 x Hand gripper right | 45.0 kg x 10 |
| 2 x Hand gripper left | 45.0 kg x 10 |
Avond
Tuesday 02-04-2024 16:48 1:23:00
6778.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown (Cable) | 45.0 kg x 11 |
| 1 x Elliptical Machine | 3.0 km | 23:00 |
| 1 x Rowing (Machine) | 1.88 km | 6:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 45.0 kg x 12 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 10 |
| 2 x Leg Extension (Machine) | 58.5 kg x 13 |
| 1 x Overhead Press (Barbell) | 20.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 20 reps |
| 2 x Lying Leg Curl (Machine) | 13.5 kg x 15 |
| 2 x Arnold Press (Dumbbell) | 14.0 kg x 11 |
| 2 x T bar row small grip | 25.0 kg x 15 |
| 2 x T bar row medium grip | 25.0 kg x 10 |
Avond
Friday 29-03-2024 16:53 1:16:00
17367.5 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 1 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 8 |
| 3 x Triceps Pushdown (Cable - Straight Bar) | 22.5 kg x 8 |
| 1 x Elliptical Machine | 2.6 km | 20:00 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 11 |
| 1 x Rowing (Machine) | 2.93 km | 10:00 |
| 4 x Bench Press - Wide Grip (Barbell) | 70.0 kg x 3 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 8 |
| 2 x Knee Raise (Captain's Chair) | 35 reps |
| 2 x Leg Press | 179.0 kg x 17 |
| 1 x Incline Bench Press (Dumbbell) | 18.0 kg x 8 |
| 2 x Calf Press on Leg Press | 179.0 kg x 25 |
Cardio
Tuesday 26-03-2024 17:07 58:00
4885.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 2 x Bench Press (Smith Machine) | 42.0 kg x 12 |
| 1 x Elliptical Machine | 1.9 km | 15:00 |
| 3 x Seated Row (Cable) | 40.5 kg x 17 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 10 |
| 2 x Lat pulldown small grip cable | 40.5 kg x 15 |
| 2 x Bench Press (Dumbbell) | 24.0 kg x 8 |
| 1 x Knee Raise (Captain's Chair) | 33 reps |
| 2 x Sit Up | 50 reps |
| 3 x Incline Row (Dumbbell) | 12.0 kg x 10 |
Avond
Friday 22-03-2024 16:42 1:21:00
9406.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 10 |
| 1 x Rowing (Machine) | 3.5 km | 12:09 |
| 2 x Bicep Curl (Dumbbell) | 9.0 kg x 15 |
| 3 x Lat pulldown small grip cable | 49.5 kg x 6 |
| 4 x Bench Press (Dumbbell) | 28.0 kg x 6 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Triceps Extension (Cable) | 11.0 kg x 12 |
| 2 x Sit Up | 36 reps |
| 2 x Leg Press | 170.0 kg x 15 |
| 1 x Wrist Roller | 2.5 kg x 4 |
| 1 x Hand gripper right | 23.0 kg x 25 |
| 1 x Hand gripper left | 23.0 kg x 25 |
Avond
Wednesday 20-03-2024 16:53 1:11:00
17487.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 45.0 kg x 10 |
| 1 x Elliptical Machine | 3.2 km | 25:00 |
| 3 x Seated Row (Cable) | 40.5 kg x 13 |
| 2 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 7 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 8 |
| 2 x Chest Fly (Dumbbell) | 12.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 36 reps |
| 1 x Sit Up | 41 reps |
| 2 x Leg Press | 170.0 kg x 15 |
| 2 x Bent Over One Arm Row (Dumbbell) | 24.0 kg x 10 |
| 2 x Calf Press on Leg Press | 170.0 kg x 25 |
| 1 x Hand gripper right | 45.0 kg x 12 |
| 1 x Hand gripper left | 45.0 kg x 12 |
Cardio rug triceps
Friday 15-03-2024 16:40 1:11:00
6711.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 12 |
| 2 x Lateral Raise (Dumbbell) | 12.0 kg x 8 |
| 1 x Rowing (Machine) | 5.0 km | 16:25 |
| 2 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 6 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 3 x Leg Extension (Machine) | 72.0 kg x 6 |
| 3 x Lat pulldown small grip cable | 45.0 kg x 12 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Hand gripper right | 68.0 kg x 7 |
| 2 x Hand gripper left | 68.0 kg x 5 |
Avond
Tuesday 12-03-2024 16:51 1:02:00
20328.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 3.2 km | 23:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 70.0 kg x 2 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 2 x Chest Fly (Dumbbell) | 12.0 kg x 12 |
| 2 x Arnold Press (Dumbbell) | 12.0 kg x 10 |
| 2 x Sit Up | 36 reps |
| 2 x Leg Press | 190.0 kg x 17 |
| 2 x Calf Press on Leg Press | 190.0 kg x 25 |
| 3 x Hand gripper right | 68.0 kg x 5 |
| 3 x Hand gripper left | 68.0 kg x 3 |
Cardio
Saturday 09-03-2024 17:08 51:00
8120.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 10 |
| 2 x Bench Press (Smith Machine) | 46.5 kg x 10 |
| 1 x Elliptical Machine | 2.0 km | 15:00 |
| 1 x Lateral Raise (Dumbbell) | 9.0 kg x 10 |
| 3 x Bicep Curl (Barbell) | 19.5 kg x 13 |
| 1 x Knee Raise (Captain's Chair) | 35 reps |
| 2 x Cable Crossover | 13.5 kg x 10 |
| 2 x Triceps Extension (Cable) | 11.0 kg x 12 |
| 2 x Leg Press | 189.0 kg x 12 |
Cardio
Monday 04-03-2024 17:17 48:00
3817.5 Kg
9 PR's
| Oefening | Best set |
|---|---|
| 1 x Rowing (Machine) | 4.51 km | 15:00 |
| 2 x Bench Press - Wide Grip (Barbell) | 45.0 kg x 16 |
| 2 x Bicep Curl (Barbell) | 28.0 kg x 5 |
| 1 x Overhead Press (Barbell) | 20.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 32 reps |
| 1 x Wrist Roller | 2.5 kg x 3 |
| 2 x Landmine single arm row | 20.0 kg x 6 |
| 2 x Landmine squat | 20.0 kg x 10 |
| 2 x T bar row small grip | 40.0 kg x 10 |
| 1 x T bar row medium grip | 40.0 kg x 10 |
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