Workouts van Jaap Voets
Avond
Tuesday 30-01-2024 17:28 36:00
12501.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 12 |
| 1 x Elliptical Machine | 1.2 km | 10:00 |
| 3 x Lateral Raise (Dumbbell) | 12.0 kg x 10 |
| 1 x Rowing (Machine) | 0.5 km | 1:26 |
| 3 x Bicep Curl (Dumbbell) | 12.0 kg x 11 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Incline Bench Press (Barbell) | 55.0 kg x 7 |
| 3 x 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 17 |
Cardio
Tuesday 23-01-2024 16:45 1:15:00
9822.0 Kg
12 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 16 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 1 x Rowing (Machine) | 8.5 km | 28:59 |
| 2 x Bicep Curl (Barbell) | 27.0 kg x 7 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Incline Bench Press (Barbell) | 50.0 kg x 12 |
| 1 x Arnold Press (Dumbbell) | 18.0 kg x 10 |
| 2 x Deadlift (Barbell) | 55.0 kg x 10 |
| 2 x Hack Squat | 120.0 kg x 4 |
| 3 x Hand gripper right | 68.0 kg x 4 |
| 3 x Hand gripper left | 68.0 kg x 3 |
| 2 x Landmine squat | 15.0 kg x 10 |
| 4 x T bar row small grip | 35.0 kg x 10 |
| 2 x T bar row medium grip | 35.0 kg x 8 |
| 1 x Landmine side to side press | 15.0 kg x 15 |
Cardio
Sunday 21-01-2024 16:20 58:00
20595.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.5 km | 19:00 |
| 1 x Rowing (Machine) | 1.5 km | 5:00 |
| 3 x Seated Row (Cable) | 36.0 kg x 13 |
| 2 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 5 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 12 |
| 2 x Chest Fly (Dumbbell) | 14.0 kg x 12 |
| 1 x Knee Raise (Captain's Chair) | 35 reps |
| 1 x Arnold Press (Dumbbell) | 12.0 kg x 8 |
| 3 x Leg Press | 190.0 kg x 17 |
| 2 x Calf Press on Leg Press | 190.0 kg x 22 |
Avond
Wednesday 17-01-2024 16:32 1:23:00
23007.5 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.2 km | 17:00 |
| 1 x Rowing (Machine) | 5.66 km | 20:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 10 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 3 x Lat pulldown small grip cable | 40.5 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 36 reps |
| 1 x Chin Up | 2 reps |
| 3 x Leg Press | 175.0 kg x 21 |
| 2 x Calf Press on Leg Press | 175.0 kg x 32 |
Cardio
Sunday 14-01-2024 15:23 1:24:00
8279.0 Kg
7 PR's
| Oefening | Best set |
|---|---|
| 2 x Reverse Fly (Cable) | 5.0 kg x 10 |
| 3 x Bench Press (Smith Machine) | 60.0 kg x 7 |
| 1 x Rowing (Machine) | 3.73 km | 13:00 |
| 2 x Bicep Curl (Barbell) | 22.0 kg x 12 |
| 1 x Cycling (Indoor) | 7.44 km | 13:00 |
| 3 x Leg Extension (Machine) | 72.0 kg x 6 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Incline Bench Press (Barbell) | 40.0 kg x 12 |
| 3 x Triceps Extension (Cable) | 18.0 kg x 6 |
| 3 x Bent Over Row (Barbell) | 42.0 kg x 11 |
| 2 x Lying Leg Curl (Machine) | 22.5 kg x 10 |
| 2 x Hack Squat | 100.0 kg x 10 |
Avond
Wednesday 10-01-2024 16:49 1:09:00
18617.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 10 |
| 1 x Elliptical Machine | 2.8 km | 22:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 3 |
| 3 x Bicep Curl (Dumbbell) | 14.0 kg x 10 |
| 3 x Overhead Press (Barbell) | 29.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 20 reps |
| 2 x Leg Press | 180.0 kg x 15 |
| 4 x Deadlift (Barbell) | 101.0 kg x 1 |
| 2 x Calf Press on Leg Press | 190.0 kg x 22 |
Cardio
Sunday 07-01-2024 16:16 1:29:00
11496.5 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown (Cable) | 40.5 kg x 12 |
| 1 x Elliptical Machine | 3.1 km | 25:00 |
| 1 x Rowing (Machine) | 2.0 km | 6:35 |
| 2 x Bench Press - Wide Grip (Barbell) | 71.0 kg x 3 |
| 2 x Knee Raise (Captain's Chair) | 35 reps |
| 2 x Leg Press | 134.0 kg x 20 |
| 2 x T Bar Row | 26.0 kg x 10 |
| 2 x Hand gripper right | 68.0 kg x 8 |
| 2 x Hand gripper left | 68.0 kg x 6 |
| 2 x Landmine squat | 25.0 kg x 12 |
| 2 x T bar row small grip | 26.0 kg x 15 |
| 2 x Landmine side to side press | 20.0 kg x 16 |
| 2 x Landmine squat lunge | 21.0 kg x 10 |
Avond
Thursday 04-01-2024 16:53 1:02:00
6202.5 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 12 |
| 2 x Lat Pulldown (Cable) | 40.5 kg x 10 |
| 1 x Rowing (Machine) | 7.0 km | 23:27 |
| 3 x Seated Row (Cable) | 58.5 kg x 8 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 11 |
| 6 x Bench Press (Dumbbell) | 22.5 kg x 12 |
| 2 x Sit Up | 45 reps |
| 2 x Incline Chest Fly (Dumbbell) | 12.0 kg x 10 |
| 2 x Hack Squat | 105.0 kg x 10 |
Cardio
Monday 01-01-2024 12:13 1:23:00
18291.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 40.5 kg x 11 |
| 1 x Elliptical Machine | 4.0 km | 32:00 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 3 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 5 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 11 |
| 1 x Knee Raise (Captain's Chair) | 34 reps |
| 3 x Triceps Extension (Cable) | 13.5 kg x 10 |
| 2 x Leg Press | 180.0 kg x 16 |
| 2 x Calf Press on Leg Press | 180.0 kg x 25 |
Cardio
Tuesday 26-12-2023 15:06 1:40:00
5207.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 49.5 kg x 6 |
| 1 x Elliptical Machine | 5.1 km | 38:00 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 12 |
| 3 x Bench Press - Wide Grip (Barbell) | 80.0 kg x 1 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 10 |
| 2 x Leg Extension (Machine) | 58.5 kg x 13 |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 10 |
| 2 x Sit Up | 40 reps |
| 3 x Bent Over One Arm Row (Dumbbell) | 30.0 kg x 7 |
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