Workouts van Jaap Voets
Cardio
Friday 20-10-2023 17:26 1:19:00
17960.0 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 40.5 kg x 10 |
| 1 x Cycling (Indoor) | 11.16 km | 20:00 |
| 2 x Overhead Press (Barbell) | 35.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 32 reps |
| 2 x Leg Press | 170.0 kg x 15 |
| 2 x Deadlift (Barbell) | 95.0 kg x 2 |
| 2 x Shrug (Barbell) | 50.0 kg x 10 |
| 2 x Calf Press on Leg Press | 170.0 kg x 25 |
| 3 x Landmine squat | 40.0 kg x 5 |
Cardio
Monday 16-10-2023 17:19 42:00
2583.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 3 x Seated Row (Cable) | 49.5 kg x 8 |
| 3 x Bench Press - Wide Grip (Barbell) | 70.0 kg x 2 |
| 1 x Cycling (Indoor) | 8.38 km | 16:00 |
| 2 x Chest Fly (Dumbbell) | 14.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 3 x Triceps Extension (Cable) | 16.0 kg x 8 |
Cardio
Saturday 14-10-2023 15:01 1:41:00
3624.0 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 14 |
| 1 x Elliptical Machine | 2.1 km | 15:00 |
| 1 x Rowing (Machine) | 8.0 km | 27:38 |
| 3 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 7 |
| 2 x Bicep Curl (Dumbbell) | 8.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 42 reps |
| 3 x Landmine squat | 25.0 kg x 10 |
| 3 x T bar row small grip | 27.5 kg x 10 |
Cardio
Tuesday 10-10-2023 16:51 1:03:00
17661.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 3 x Bench Press - Wide Grip (Barbell) | 70.0 kg x 2 |
| 1 x Cycling (Indoor) | 15.0 km | 28:16 |
| 2 x Lat pulldown small grip cable | 36.0 kg x 15 |
| 3 x Leg Press | 225.0 kg x 10 |
| 2 x Deadlift (Barbell) | 70.0 kg x 5 |
| 2 x Calf Press on Leg Press | 200.0 kg x 20 |
Cardio
Sunday 08-10-2023 13:06 1:41:00
5483.5 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 12 |
| 3 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 12 |
| 1 x Elliptical Machine | 3.4 km | 25:00 |
| 1 x Rowing (Machine) | 2.5 km | 8:41 |
| 3 x Leg Extension (Machine) | 49.5 kg x 15 |
| 2 x Bench Press (Dumbbell) | 26.0 kg x 8 |
| 3 x Lying Leg Curl (Machine) | 27.0 kg x 6 |
| 2 x Sit Up | 40 reps |
| 1 x Hack Squat | 85.0 kg x 12 |
Cardio
Tuesday 03-10-2023 20:41 1:19:00
8359.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 3 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 3 |
| 1 x Cycling (Indoor) | 15.31 km | 30:00 |
| 2 x Bicep Curl (Dumbbell) | 8.0 kg x 13 |
| 3 x Lat pulldown small grip cable | 45.0 kg x 12 |
| 2 x Chest Fly (Dumbbell) | 14.0 kg x 8 |
| 1 x Knee Raise (Captain's Chair) | 35 reps |
| 2 x Leg Press | 124.0 kg x 15 |
| 2 x Donkey squat | 125.0 kg x 6 |
Cardio
Sunday 24-09-2023 12:11 1:03:00
16425.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 10 |
| 1 x Elliptical Machine | 3.0 km | 23:00 |
| 1 x Rowing (Machine) | 1.5 km | 4:57 |
| 3 x Bench Press - Wide Grip (Barbell) | 56.0 kg x 6 |
| 1 x Bicep Curl (Dumbbell) | 10.0 kg x 10 |
| 1 x Overhead Press (Barbell) | 20.0 kg x 15 |
| 2 x Chest Fly (Dumbbell) | 12.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 20 reps |
| 3 x Leg Press | 175.0 kg x 15 |
| 2 x Calf Press on Leg Press | 175.0 kg x 20 |
Cardio
Sunday 17-09-2023 17:29 45:00
13068.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 10 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 8 |
| 1 x Cycling (Indoor) | 10.77 km | 21:00 |
| 2 x Bench Press (Dumbbell) | 18.0 kg x 12 |
| 1 x Knee Raise (Captain's Chair) | 20 reps |
| 2 x Leg Press | 165.0 kg x 15 |
| 2 x Calf Press on Leg Press | 165.0 kg x 21 |
Cardio
Friday 15-09-2023 16:53 38:00
13685.5 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 10 |
| 2 x Bench Press - Wide Grip (Barbell) | 52.0 kg x 10 |
| 1 x Cycling (Indoor) | 7.76 km | 15:00 |
| 2 x Bicep Curl (Dumbbell) | 9.0 kg x 10 |
| 2 x Chest Fly (Dumbbell) | 9.0 kg x 12 |
| 1 x Knee Raise (Captain's Chair) | 26 reps |
| 2 x Leg Press | 126.0 kg x 20 |
| 2 x Calf Press on Leg Press | 126.0 kg x 25 |
| 2 x Hack Squat | 126.0 kg x 3 |
Cardio
Tuesday 12-09-2023 17:03 51:00
9981.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Rowing (Machine) | 2.0 km | 6:28 |
| 2 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 10 |
| 1 x Cycling (Indoor) | 11.25 km | 20:00 |
| 2 x Leg Extension (Machine) | 45.0 kg x 15 |
| 2 x Lat pulldown small grip cable | 45.0 kg x 8 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 15 |
| 3 x Leg Press | 185.0 kg x 12 |
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