Workouts van Jaap Voets
Avond
Friday 22-12-2023 16:29 1:31:00
24959.5 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 8 |
| 1 x Rowing (Machine) | 3.0 km | 9:47 |
| 3 x Bench Press - Wide Grip (Barbell) | 55.0 kg x 12 |
| 1 x Cycling (Indoor) | 9.1 km | 15:00 |
| 3 x Bicep Curl (Dumbbell) | 10.0 kg x 15 |
| 2 x Overhead Press (Barbell) | 20.0 kg x 15 |
| 3 x Lat pulldown small grip cable | 49.5 kg x 8 |
| 1 x Knee Raise (Captain's Chair) | 36 reps |
| 3 x Leg Press | 155.0 kg x 22 |
| 4 x Deadlift (Barbell) | 76.0 kg x 6 |
| 1 x T Bar Row | 20.0 kg x 10 |
| 2 x Calf Press on Leg Press | 155.0 kg x 31 |
| 2 x T bar row small grip | 30.0 kg x 12 |
| 1 x T bar row medium grip | 30.0 kg x 10 |
| 1 x Landmine squat lunge | 20.0 kg x 10 |
Cardio
Wednesday 20-12-2023 16:58 1:01:00
6596.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 10 |
| 2 x Lat Pulldown (Cable) | 36.0 kg x 13 |
| 1 x Elliptical Machine | 2.9 km | 21:00 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 1 x Rowing (Machine) | 1.0 km | 3:04 |
| 3 x Seated Row (Cable) | 45.0 kg x 10 |
| 3 x Bench Press - Wide Grip (Barbell) | 55.0 kg x 9 |
| 1 x Bicep Curl (Dumbbell) | 8.0 kg x 17 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 1 x Sit Up | 52 reps |
| 1 x Hand gripper right | 45.0 kg x 20 |
| 1 x Hand gripper left | 45.0 kg x 20 |
Cardio rug triceps
Sunday 17-12-2023 17:39 48:00
3400.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.0 km | 15:00 |
| 1 x Rowing (Machine) | 3.01 km | 10:00 |
| 2 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) | 26 reps |
| 2 x Donkey squat | 115.0 kg x 11 |
Avond
Tuesday 12-12-2023 16:45 1:07:00
7927.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 13 |
| 3 x Lat Pulldown (Cable) | 45.0 kg x 12 |
| 1 x Elliptical Machine | 3.2 km | 25:00 |
| 2 x Lateral Raise (Dumbbell) | 12.0 kg x 6 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 13 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 13 |
| 3 x Leg Extension (Machine) | 54.0 kg x 20 |
| 1 x Knee Raise (Captain's Chair) | 33 reps |
| 1 x Chin Up | 2 reps |
| 2 x Deadlift (Barbell) | 50.0 kg x 12 |
Cardio
Saturday 09-12-2023 13:23 1:36:00
22971.0 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Seated Row (Cable) | 54.0 kg x 8 |
| 4 x Bench Press - Wide Grip (Barbell) | 76.0 kg x 2 |
| 1 x Cycling (Indoor) | 12.23 km | 21:00 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 15 |
| 3 x Lat Pulldown (Single Arm) | 20.0 kg x 7 |
| 2 x Sit Up | 40 reps |
| 3 x Leg Press | 230.0 kg x 11 |
| 2 x Bent Over One Arm Row (Dumbbell) | 22.5 kg x 10 |
| 2 x Calf Press on Leg Press | 200.0 kg x 30 |
Cardio
Wednesday 06-12-2023 17:06 38:00
12634.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 11 |
| 1 x Elliptical Machine | 2.5 km | 19:00 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 2 x Bench Press - Wide Grip (Barbell) | 75.0 kg x 2 |
| 4 x Bicep Curl (Dumbbell) | 14.0 kg x 10 |
| 1 x Bench Press (Dumbbell) | 22.5 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Cable Crossover | 18.0 kg x 12 |
| 2 x Leg Press | 179.0 kg x 20 |
| 1 x Hand gripper right | 45.0 kg x 20 |
| 1 x Hand gripper left | 45.0 kg x 20 |
Cardio
Sunday 03-12-2023 12:26 1:27:00
22788.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 1 x Rowing (Machine) | 2.97 km | 10:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 45.0 kg x 13 |
| 1 x Cycling (Indoor) | 11.56 km | 20:00 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 13 |
| 2 x Chest Fly (Dumbbell) | 14.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 34 reps |
| 2 x Triceps Extension (Cable) | 11.0 kg x 12 |
| 3 x Leg Press | 135.0 kg x 22 |
| 3 x Deadlift (Barbell) | 75.0 kg x 5 |
| 3 x T Bar Row | 27.5 kg x 10 |
| 2 x Calf Press on Leg Press | 135.0 kg x 32 |
| 2 x T bar row small grip | 32.5 kg x 10 |
Cardio
Friday 01-12-2023 17:16 1:13:00
7769.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 40.5 kg x 10 |
| 1 x Elliptical Machine | 4.0 km | 30:00 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 10 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 12 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 3 x Leg Extension (Machine) | 58.5 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 45 reps |
| 1 x Chin Up | 3 reps |
| 2 x Cable Crossover | 9.0 kg x 10 |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 13 |
| 2 x Hack Squat | 76.5 kg x 11 |
Cardio
Sunday 26-11-2023 14:54 1:32:00
13196.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 12 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 5 |
| 1 x Bench Press - Wide Grip (Barbell) | 70.0 kg x 3 |
| 1 x Cycling (Indoor) | 14.0 km | 25:12 |
| 3 x Leg Extension (Machine) | 49.5 kg x 16 |
| 4 x Lat pulldown small grip cable | 45.0 kg x 15 |
| 2 x Chest Fly (Dumbbell) | 12.0 kg x 10 |
| 2 x Bench Press (Dumbbell) | 22.5 kg x 11 |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 10 |
| 2 x Leg Press | 185.0 kg x 12 |
| 2 x Hand gripper right | 45.0 kg x 20 |
| 2 x Hand gripper left | 45.0 kg x 15 |
Cardio
Tuesday 21-11-2023 16:44 1:19:00
20559.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 8 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 10 |
| 4 x Bench Press (Smith Machine) | 55.5 kg x 6 |
| 1 x Elliptical Machine | 3.6 km | 25:00 |
| 3 x Seated Row (Cable) | 36.0 kg x 12 |
| 2 x Cable Crossover | 9.0 kg x 16 |
| 2 x Triceps Extension (Cable) | 13.5 kg x 12 |
| 3 x Sit Up | 40 reps |
| 2 x Leg Press | 184.0 kg x 12 |
| 3 x Deadlift (Barbell) | 55.0 kg x 10 |
| 2 x Calf Press on Leg Press | 184.0 kg x 20 |
| 1 x Hand gripper right | 45.0 kg x 15 |
| 1 x Hand gripper left | 45.0 kg x 15 |
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