Workouts van Jaap Voets
Cardio
Friday 17-11-2023 17:00 1:12:00
19868.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 13 |
| 5 x Bench Press - Wide Grip (Barbell) | 75.0 kg x 1 |
| 1 x Cycling (Indoor) | 12.5 km | 22:00 |
| 3 x Lat pulldown small grip cable | 40.5 kg x 12 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Cable Crossover | 9.0 kg x 10 |
| 2 x Lying Leg Curl (Machine) | 22.5 kg x 12 |
| 3 x Leg Press | 185.0 kg x 15 |
| 1 x Incline Chest Fly (Dumbbell) | 8.0 kg x 10 |
| 2 x Calf Press on Leg Press | 185.0 kg x 25 |
Cardio
Tuesday 14-11-2023 17:02 1:09:00
7845.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 13 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 9 |
| 1 x Rowing (Machine) | 1.5 km | 4:50 |
| 3 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 10 |
| 1 x Cycling (Indoor) | 14.32 km | 25:00 |
| 1 x Bicep Curl (Dumbbell) | 9.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 35 reps |
| 1 x Chin Up | 2 reps |
| 2 x Leg Press | 74.0 kg x 20 |
| 2 x Hack Squat | 74.0 kg x 12 |
| 2 x Hand gripper right | 68.0 kg x 6 |
| 2 x Hand gripper left | 68.0 kg x 6 |
Cardio
Saturday 11-11-2023 11:32 1:38:00
18951.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 5.5 km | 42:21 |
| 2 x Lateral Raise (Dumbbell) | 8.0 kg x 13 |
| 4 x Bicep Curl (Barbell) | 26.0 kg x 5 |
| 1 x Knee Raise (Captain's Chair) | 33 reps |
| 1 x Chin Up | 2 reps |
| 3 x Cable Crossover | 4.5 kg x 10 |
| 3 x Leg Press | 180.0 kg x 15 |
| 3 x Deadlift (Barbell) | 75.0 kg x 5 |
| 2 x Calf Press on Leg Press | 180.0 kg x 25 |
Avond
Wednesday 08-11-2023 16:51 1:11:00
5878.0 Kg
0 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 15 |
| 1 x Elliptical Machine | 4.0 km | 29:01 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 8 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 7 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 9 |
| 2 x Leg Extension (Machine) | 58.5 kg x 13 |
| 2 x Lying Leg Curl (Machine) | 22.5 kg x 12 |
Cardio
Sunday 05-11-2023 14:15 1:34:00
2466.5 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 2 x Lateral Raise (Dumbbell) | 8.0 kg x 10 |
| 1 x Rowing (Machine) | 16.92 km | 1:00:00 |
| 2 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 6 |
| 2 x Triceps Extension (Cable) | 13.5 kg x 12 |
| 2 x Arnold Press (Dumbbell) | 12.0 kg x 7 |
| 2 x Sit Up | 40 reps |
| 1 x Hand gripper right | 45.0 kg x 12 |
| 1 x Hand gripper left | 45.0 kg x 12 |
Cardio
Friday 03-11-2023 16:46 1:17:00
6389.5 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 31.5 kg x 15 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 10 |
| 1 x Elliptical Machine | 4.0 km | 30:00 |
| 2 x Bicep Curl (Dumbbell) | 9.0 kg x 13 |
| 5 x Bench Press (Dumbbell) | 30.0 kg x 8 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x T Bar Row | 26.0 kg x 10 |
| 2 x Donkey squat | 115.0 kg x 10 |
| 2 x Landmine single arm row | 11.0 kg x 10 |
| 2 x Landmine squat | 26.0 kg x 6 |
Cardio
Wednesday 01-11-2023 16:47 1:17:00
24702.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 5 |
| 3 x Seated Row (Cable) | 36.0 kg x 12 |
| 2 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 8 |
| 1 x Cycling (Indoor) | 14.01 km | 25:00 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 3 x Lat pulldown small grip cable | 45.0 kg x 12 |
| 1 x Chin Up | 2 reps |
| 2 x Sit Up | 40 reps |
| 3 x Leg Press | 190.0 kg x 20 |
| 3 x Deadlift (Barbell) | 100.0 kg x 1 |
| 2 x Calf Press on Leg Press | 190.0 kg x 25 |
| 1 x Hand gripper right | 45.0 kg x 10 |
| 1 x Hand gripper left | 45.0 kg x 10 |
Cardio
Monday 30-10-2023 16:43 1:19:00
20038.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 3.33 km | 25:00 |
| 1 x Rowing (Machine) | 2.0 km | 6:37 |
| 3 x Bench Press - Wide Grip (Barbell) | 70.0 kg x 3 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 2 x Chest Fly (Dumbbell) | 14.0 kg x 10 |
| 1 x Bench Press (Dumbbell) | 26.0 kg x 6 |
| 1 x Knee Raise (Captain's Chair) | 33 reps |
| 2 x Triceps Extension (Cable) | 13.5 kg x 12 |
| 3 x Leg Press | 175.0 kg x 17 |
| 2 x Calf Press on Leg Press | 175.0 kg x 25 |
| 1 x Hand gripper right | 45.0 kg x 5 |
| 1 x Hand gripper left | 45.0 kg x 10 |
Cardio
Friday 27-10-2023 17:03 1:11:00
7417.5 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 49.5 kg x 4 |
| 1 x Rowing (Machine) | 7.08 km | 24:00 |
| 4 x Bench Press - Wide Grip (Barbell) | 72.0 kg x 2 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 2 x Leg Extension (Machine) | 58.5 kg x 13 |
| 2 x Chest Fly (Dumbbell) | 12.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 32 reps |
| 2 x Lying Leg Curl (Machine) | 27.0 kg x 8 |
| 2 x Hack Squat | 80.0 kg x 13 |
| 1 x Landmine squat | 25.0 kg x 6 |
| 2 x T bar row small grip | 30.0 kg x 11 |
| 1 x T bar row medium grip | 25.0 kg x 10 |
Cardio
Monday 23-10-2023 17:09 55:00
5527.5 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.7 km | 20:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 72.0 kg x 2 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 10 |
| 3 x Leg Extension (Machine) | 58.5 kg x 12 |
| 3 x Lat pulldown small grip cable | 54.0 kg x 5 |
| 2 x Chest Fly (Dumbbell) | 10.0 kg x 10 |
| 2 x Triceps Extension (Cable) | 13.5 kg x 10 |
| 3 x Lying Leg Curl (Machine) | 27.0 kg x 10 |
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