Workouts van Jaap Voets
Cardio rug triceps
Friday 01-03-2024 17:07 1:03:00
8623.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.0 km | 15:00 |
| 2 x Lateral Raise (Dumbbell) | 12.0 kg x 10 |
| 1 x Rowing (Machine) | 2.41 km | 8:00 |
| 2 x Lat pulldown small grip cable | 40.5 kg x 13 |
| 4 x Bench Press (Dumbbell) | 28.0 kg x 8 |
| 2 x Knee Raise (Captain's Chair) | 32 reps |
| 2 x Leg Press | 159.0 kg x 17 |
| 1 x Hand gripper right | 45.0 kg x 12 |
| 1 x Hand gripper left | 45.0 kg x 12 |
Avond
Monday 26-02-2024 17:32 1:24:00
23390.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.3 km | 18:00 |
| 1 x Rowing (Machine) | 1.5 km | 5:08 |
| 2 x Seated Row (Cable) | 49.5 kg x 12 |
| 3 x Bench Press - Wide Grip (Barbell) | 63.5 kg x 4 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 10 |
| 2 x Knee Raise (Captain's Chair) | 38 reps |
| 2 x Leg Press | 190.0 kg x 18 |
| 2 x Bent Over One Arm Row (Dumbbell) | 24.0 kg x 10 |
| 2 x Deadlift (Barbell) | 56.0 kg x 11 |
| 2 x Calf Press on Leg Press | 190.0 kg x 31 |
Cardio
Friday 23-02-2024 16:43 1:17:00
6988.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 20.0 kg x 12 |
| 3 x Lat Pulldown (Cable) | 58.5 kg x 4 |
| 1 x Rowing (Machine) | 9.0 km | 29:46 |
| 3 x Seated Row (Cable) | 63.0 kg x 5 |
| 3 x Bench Press - Wide Grip (Barbell) | 61.0 kg x 7 |
| 1 x Bicep Curl (Dumbbell) | 9.0 kg x 12 |
| 1 x Knee Raise (Captain's Chair) | 27 reps |
| 2 x Triceps Extension (Cable) | 13.5 kg x 10 |
| 2 x Hack Squat | 119.0 kg x 10 |
Avond
Tuesday 20-02-2024 16:52 59:00
8915.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 4.0 km | 30:00 |
| 1 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Bench Press - Wide Grip (Barbell) | 48.5 kg x 11 |
| 2 x Sit Up | 62 reps |
| 2 x Leg Press | 164.0 kg x 17 |
Cardio
Sunday 18-02-2024 13:26 1:20:00
6077.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Rowing (Machine) | 6.05 km | 20:00 |
| 3 x Seated Row (Cable) | 49.5 kg x 11 |
| 3 x Bicep Curl (Barbell) | 21.0 kg x 11 |
| 1 x Cycling (Indoor) | 5.47 km | 10:00 |
| 3 x Leg Extension (Machine) | 54.0 kg x 15 |
| 2 x Overhead Press (Barbell) | 25.0 kg x 13 |
| 1 x Knee Raise (Captain's Chair) | 26 reps |
| 2 x Cable Crossover | 13.5 kg x 10 |
| 2 x Lying Leg Curl (Machine) | 13.5 kg x 13 |
| 1 x Sit Up | 33 reps |
Avond
Thursday 15-02-2024 16:56 1:13:00
14099.0 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 1 x Reverse Fly (Cable) | 5.0 kg x 12 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 18 |
| 2 x Lat Pulldown (Cable) | 49.5 kg x 10 |
| 1 x Elliptical Machine | 2.6 km | 18:00 |
| 2 x Lateral Raise (Dumbbell) | 12.0 kg x 12 |
| 3 x Bench Press - Wide Grip (Barbell) | 81.0 kg x 1 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 12 |
| 2 x Chest Fly (Dumbbell) | 16.0 kg x 7 |
| 2 x Bench Press (Dumbbell) | 22.5 kg x 5 |
| 1 x Cable Crossover | 22.5 kg x 10 |
| 1 x Sit Up | 30 reps |
| 1 x Wrist Roller | 3.5 kg x 3 |
| 2 x Calf Press on Leg Press | 174.0 kg x 26 |
| 1 x Upright Row (Cable) | 22.5 kg x 10 |
Cardio
Monday 12-02-2024 17:21 53:00
7645.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 40.5 kg x 12 |
| 1 x Elliptical Machine | 1.9 km | 15:00 |
| 1 x Rowing (Machine) | 2.5 km | 8:13 |
| 3 x Bench Press - Wide Grip (Barbell) | 72.5 kg x 3 |
| 1 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 41 reps |
| 2 x Leg Press | 165.0 kg x 15 |
Avond
Friday 09-02-2024 17:26 1:19:00
4511.0 Kg
6 PR's
| Oefening | Best set |
|---|---|
| 1 x Reverse Fly (Cable) | 5.0 kg x 10 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 12 |
| 1 x Elliptical Machine | 2.7 km | 22:00 |
| 2 x Lateral Raise (Dumbbell) | 14.0 kg x 5 |
| 3 x Bicep Curl (Dumbbell) | 14.0 kg x 5 |
| 3 x Leg Extension (Machine) | 76.5 kg x 4 |
| 4 x Bench Press (Dumbbell) | 30.0 kg x 8 |
| 1 x Squat (Barbell) | 60.0 kg x 3 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 20 |
| 1 x Upright Row (Cable) | 16.0 kg x 10 |
Cardio
Tuesday 06-02-2024 17:17 57:00
8337.5 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 1.8 km | 15:00 |
| 4 x Lateral Raise (Dumbbell) | 8.0 kg x 21 |
| 4 x Bench Press - Wide Grip (Barbell) | 77.5 kg x 1 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 8 |
| 2 x Lat pulldown small grip cable | 45.0 kg x 12 |
| 2 x Sit Up | 40 reps |
| 2 x Bent Over One Arm Row (Dumbbell) | 22.5 kg x 10 |
| 1 x Wrist Roller | 2.5 kg x 3 |
| 1 x Calf Press on Leg Press | 175.0 kg x 30 |
Avond
Friday 02-02-2024 17:01 1:11:00
23523.5 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 2 x Reverse Fly (Cable) | 5.0 kg x 10 |
| 3 x Lat Pulldown (Cable) | 54.0 kg x 7 |
| 1 x Elliptical Machine | 2.6 km | 20:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 80.0 kg x 1 |
| 1 x Bicep Curl (Dumbbell) | 14.0 kg x 7 |
| 1 x Knee Raise (Captain's Chair) | 35 reps |
| 2 x Triceps Extension (Cable) | 13.5 kg x 15 |
| 1 x Sit Up | 50 reps |
| 3 x Leg Press | 175.0 kg x 23 |
| 1 x Wrist Roller | 2.5 kg x 3 |
| 3 x Deadlift (Barbell) | 110.0 kg x 1 |
| 2 x Calf Press on Leg Press | 175.0 kg x 35 |
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