Workouts van Jaap Voets
Avond
Tuesday 04-04-2023 19:37 1:32:00
15055.0 Kg
10 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 4.3 km | 30:00 |
| 1 x Rowing (Machine) | 1.5 km | 4:51 |
| 4 x Lat pulldown small grip cable | 49.5 kg x 6 |
| 3 x Bench Press (Dumbbell) | 26.0 kg x 12 |
| 2 x Sit Up | 41 reps |
| 3 x Leg Press | 165.0 kg x 15 |
| 1 x Push Up | 25 reps |
| 2 x Hand gripper right | 45.0 kg x 20 |
| 2 x Hand gripper left | 45.0 kg x 20 |
| 1 x Landmine single arm row | 10.0 kg x 10 |
| 2 x T bar row small grip | 20.0 kg x 15 |
| 1 x T bar row medium grip | 20.0 kg x 13 |
| 3 x Landmine side to side press | 15.0 kg x 20 |
Cardio rug triceps
Sunday 02-04-2023 12:36 1:47:00
16249.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 2 x Reverse Fly (Cable) | 5.0 kg x 7 |
| 3 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 13 |
| 1 x Rowing (Machine) | 5.0 km | 16:50 |
| 4 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 7 |
| 1 x Cycling (Indoor) | 11.44 km | 20:00 |
| 3 x Leg Extension (Machine) | 45.0 kg x 15 |
| 2 x Overhead Press (Barbell) | 20.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 26 reps |
| 2 x Lying Leg Curl (Machine) | 13.5 kg x 15 |
| 2 x Sit Up | 25 reps |
| 3 x T Bar Row | 20.0 kg x 12 |
| 3 x Calf Press on Leg Press | 150.0 kg x 23 |
| 3 x Landmine single arm row | 10.0 kg x 12 |
| 3 x Landmine squat | 20.0 kg x 10 |
Cardio
Friday 31-03-2023 17:15 1:18:00
17403.5 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 2 x Reverse Fly (Cable) | 5.0 kg x 10 |
| 1 x Elliptical Machine | 1.37 km | 9:27 |
| 2 x Lateral Raise (Dumbbell) | 8.0 kg x 12 |
| 1 x Rowing (Machine) | 6.5 km | 22:07 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 8 |
| 3 x Bicep Curl (Dumbbell) | 16.0 kg x 3 |
| 1 x Knee Raise (Captain's Chair) | 12 reps |
| 3 x Leg Press | 144.0 kg x 22 |
| 2 x Bent Over One Arm Row (Dumbbell) | 16.0 kg x 15 |
| 1 x Wrist Roller | 2.5 kg x 3 |
| 2 x Deadlift (Barbell) | 41.0 kg x 13 |
| 2 x Calf Press on Leg Press | 144.0 kg x 20 |
Cardio
Tuesday 28-03-2023 20:37 1:17:00
7883.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 3.6 km | 30:00 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 3 x Seated Row (Cable) | 38.0 kg x 15 |
| 5 x Bench Press - Wide Grip (Barbell) | 71.0 kg x 3 |
| 1 x Cycling (Indoor) | 2.69 km | 5:00 |
| 2 x Chest Fly (Dumbbell) | 10.0 kg x 12 |
| 1 x Hack Squat | 124.0 kg x 2 |
| 3 x Hand gripper right | 68.0 kg x 8 |
| 3 x Hand gripper left | 68.0 kg x 2 |
Avond
Friday 24-03-2023 20:25 1:36:00
15805.5 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 12 |
| 3 x Bench Press (Smith Machine) | 51.0 kg x 8 |
| 1 x Elliptical Machine | 6.0 km | 37:58 |
| 8 x Bicep Curl (Dumbbell) | 12.0 kg x 13 |
| 3 x Overhead Press (Barbell) | 30.0 kg x 10 |
| 2 x Triceps Extension (Cable) | 13.5 kg x 15 |
| 1 x Wrist Roller | 2.5 kg x 3 |
| 4 x T Bar Row | 27.5 kg x 10 |
| 2 x Calf Press on Leg Press | 184.0 kg x 18 |
| 2 x Hand gripper right | 45.0 kg x 15 |
| 2 x Hand gripper left | 45.0 kg x 15 |
| 2 x Landmine single arm row | 10.0 kg x 10 |
| 3 x Landmine squat | 20.0 kg x 10 |
Cardio rug triceps
Wednesday 22-03-2023 16:52 1:19:00
22971.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 2 x Reverse Fly (Cable) | 5.0 kg x 11 |
| 3 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 16 |
| 1 x Elliptical Machine | 2.1 km | 16:00 |
| 6 x Lateral Raise (Dumbbell) | 12.0 kg x 8 |
| 2 x Overhead Press (Dumbbell) | 14.0 kg x 15 |
| 1 x Rowing (Machine) | 4.54 km | 15:00 |
| 2 x Bench Press - Wide Grip (Barbell) | 40.0 kg x 18 |
| 4 x Bicep Curl (Dumbbell) | 14.0 kg x 11 |
| 4 x Leg Press | 194.0 kg x 13 |
| 3 x Calf Press on Leg Press | 194.0 kg x 21 |
Cardio
Sunday 19-03-2023 13:12 1:40:00
13107.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 4 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 20 |
| 1 x Elliptical Machine | 7.0 km | 48:00 |
| 3 x Bicep Curl (Dumbbell) | 16.0 kg x 6 |
| 4 x Leg Extension (Machine) | 54.0 kg x 15 |
| 2 x Bench Press (Dumbbell) | 20.0 kg x 12 |
| 1 x Knee Raise (Captain's Chair) | 28 reps |
| 2 x Lying Leg Curl (Machine) | 13.5 kg x 15 |
| 2 x Sit Up | 20 reps |
| 2 x Push Up | 20 reps |
| 2 x Donkey squat | 124.0 kg x 12 |
| 2 x Hand gripper right | 45.0 kg x 25 |
| 2 x Hand gripper left | 45.0 kg x 25 |
Cardio
Friday 17-03-2023 16:54 1:15:00
19794.5 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 12 |
| 3 x Bench Press (Smith Machine) | 51.0 kg x 10 |
| 1 x Elliptical Machine | 4.8 km | 32:00 |
| 1 x Bicep Curl (Dumbbell) | 14.0 kg x 5 |
| 1 x Knee Raise (Captain's Chair) | 27 reps |
| 3 x Leg Press | 175.0 kg x 16 |
| 2 x Bent Over One Arm Row (Dumbbell) | 16.0 kg x 20 |
| 5 x T Bar Row | 35.0 kg x 7 |
| 2 x Calf Press on Leg Press | 175.0 kg x 18 |
| 1 x Hand gripper right | 68.0 kg x 11 |
| 1 x Hand gripper left | 68.0 kg x 8 |
Cardio
Monday 13-03-2023 20:44 1:35:00
18628.5 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 2 x Reverse Fly (Cable) | 5.0 kg x 12 |
| 1 x Elliptical Machine | 6.2 km | 45:00 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 3 x Seated Row (Cable) | 40.5 kg x 13 |
| 3 x Bench Press - Wide Grip (Barbell) | 55.0 kg x 10 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 12 |
| 3 x Knee Raise (Captain's Chair) | 20 reps |
| 2 x Sit Up | 25 reps |
| 3 x Leg Press | 169.0 kg x 10 |
| 1 x Wrist Roller | 2.5 kg x 3 |
| 2 x Calf Press on Leg Press | 169.0 kg x 21 |
| 3 x Hand gripper right | 68.0 kg x 8 |
| 2 x Hand gripper left | 45.0 kg x 15 |
Afternoon Workout
Saturday 11-03-2023 14:09 3:09:00
2405.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 5 |
| 3 x Bench Press (Dumbbell) | 18.0 kg x 12 |
| 2 x Bent Over One Arm Row (Dumbbell) | 14.0 kg x 15 |
| 2 x Deadlift (Barbell) | 35.0 kg x 15 |
| 1 x Cycling outdoor | 60.04 km | 2:39:11 |
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