Workouts van Jaap Voets
Avond
Tuesday 07-03-2023 16:45 1:18:00
10723.5 Kg
9 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 8 |
| 3 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 12 |
| 1 x Elliptical Machine | 3.8 km | 25:00 |
| 1 x Rowing (Machine) | 1.49 km | 5:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 10 |
| 2 x Overhead Press (Barbell) | 31.0 kg x 12 |
| 2 x Sit Up | 35 reps |
| 2 x Deadlift (Barbell) | 35.0 kg x 15 |
| 2 x Hack Squat | 104.0 kg x 12 |
| 2 x Hand gripper right | 68.0 kg x 12 |
| 2 x Hand gripper left | 68.0 kg x 10 |
| 3 x Landmine single arm row | 15.0 kg x 12 |
Avond
Friday 03-03-2023 16:56 1:13:00
22694.0 Kg
6 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.3 km | 15:00 |
| 4 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 7 |
| 2 x Bicep Curl (Dumbbell) | 10.0 kg x 15 |
| 3 x Overhead Press (Barbell) | 25.0 kg x 16 |
| 3 x Chest Fly (Dumbbell) | 10.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 1 x Sit Up | 25 reps |
| 4 x Leg Press | 224.0 kg x 10 |
| 3 x T Bar Row | 30.0 kg x 10 |
| 2 x Calf Press on Leg Press | 189.0 kg x 20 |
| 2 x Hand gripper right | 68.0 kg x 16 |
| 2 x Hand gripper left | 68.0 kg x 10 |
Avond
Wednesday 01-03-2023 17:00 1:12:00
14866.0 Kg
10 PR's
| Oefening | Best set |
|---|---|
| 2 x Reverse Fly (Cable) | 5.0 kg x 12 |
| 3 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 13 |
| 1 x Elliptical Machine | 4.2 km | 30:12 |
| 2 x Overhead Press (Dumbbell) | 12.0 kg x 13 |
| 3 x Bicep Curl (Dumbbell) | 18.0 kg x 4 |
| 2 x Bent Over Row (Barbell) | 50.0 kg x 14 |
| 2 x Sit Up | 30 reps |
| 3 x Deadlift (Barbell) | 91.0 kg x 2 |
| 1 x Push Up | 23 reps |
| 3 x Calf Press on Leg Press | 139.0 kg x 18 |
| 1 x Hand gripper right | 45.0 kg x 32 |
| 1 x Hand gripper left | 45.0 kg x 20 |
Cardio
Monday 27-02-2023 17:02 1:12:00
18204.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 8.0 kg x 15 |
| 1 x Rowing (Machine) | 1.5 km | 5:04 |
| 3 x Bench Press - Wide Grip (Barbell) | 40.0 kg x 20 |
| 1 x Cycling (Indoor) | 7.84 km | 15:00 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 11 |
| 4 x Leg Extension (Machine) | 45.0 kg x 20 |
| 3 x Lat pulldown small grip cable | 45.0 kg x 13 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 15 |
| 4 x Leg Press | 154.0 kg x 17 |
| 1 x Wrist Roller | 2.5 kg x 3 |
| 2 x Hand gripper right | 45.0 kg x 15 |
| 2 x Hand gripper left | 45.0 kg x 15 |
Avond
Friday 24-02-2023 19:48 1:38:00
23598.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 17 |
| 1 x Elliptical Machine | 6.2 km | 45:00 |
| 2 x Overhead Press (Dumbbell) | 12.0 kg x 16 |
| 6 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 17 |
| 3 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 3 x Sit Up | 45 reps |
| 3 x Leg Press | 144.0 kg x 15 |
| 3 x Calf Press on Leg Press | 144.0 kg x 20 |
| 3 x Hand gripper right | 68.0 kg x 5 |
| 3 x Hand gripper left | 65.0 kg x 5 |
Cardio
Wednesday 22-02-2023 19:40 1:42:00
19852.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 12 |
| 1 x Elliptical Machine | 5.3 km | 40:00 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 5 x Bench Press - Wide Grip (Barbell) | 70.0 kg x 6 |
| 3 x Bicep Curl (Dumbbell) | 14.0 kg x 8 |
| 3 x Leg Extension (Machine) | 54.0 kg x 17 |
| 1 x Knee Raise (Captain's Chair) | 20 reps |
| 3 x Lying Leg Curl (Machine) | 18.0 kg x 20 |
| 3 x Leg Press | 150.0 kg x 20 |
| 3 x Hand gripper right | 68.0 kg x 10 |
| 2 x Hand gripper left | 45.0 kg x 20 |
Cardio rug triceps
Monday 20-02-2023 19:39 1:31:00
13959.0 Kg
7 PR's
| Oefening | Best set |
|---|---|
| 1 x Rowing (Machine) | 12.26 km | 45:00 |
| 3 x Seated Row (Cable) | 45.0 kg x 12 |
| 2 x Bicep Curl (Barbell) | 10.0 kg x 10 |
| 4 x Bench Press (Dumbbell) | 26.0 kg x 16 |
| 3 x Triceps Extension (Cable) | 13.5 kg x 10 |
| 2 x Push Up | 18 reps |
| 3 x Calf Press on Leg Press | 124.0 kg x 25 |
| 2 x Hack Squat | 124.0 kg x 8 |
Cardio
Friday 17-02-2023 16:51 1:23:00
17049.0 Kg
7 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 40.5 kg x 8 |
| 2 x Reverse Fly (Cable) | 5.0 kg x 12 |
| 1 x Elliptical Machine | 2.2 km | 15:00 |
| 3 x Overhead Press (Dumbbell) | 10.0 kg x 12 |
| 3 x Bench Press - Wide Grip (Barbell) | 85.0 kg x 1 |
| 3 x Bicep Curl (Dumbbell) | 16.0 kg x 7 |
| 4 x Leg Extension (Machine) | 54.0 kg x 16 |
| 3 x Chest Fly (Dumbbell) | 10.0 kg x 17 |
| 3 x Bench Press (Dumbbell) | 16.0 kg x 21 |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 20 |
| 2 x Sit Up | 36 reps |
| 1 x Wrist Roller | 2.5 kg x 4 |
| 3 x Donkey squat | 104.0 kg x 15 |
| 3 x Hand gripper right | 68.0 kg x 5 |
| 2 x Hand gripper left | 45.0 kg x 25 |
Cardio
Tuesday 14-02-2023 17:05 1:02:00
21477.0 Kg
6 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 21 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 12 |
| 1 x Rowing (Machine) | 4.27 km | 15:00 |
| 4 x Bench Press - Wide Grip (Barbell) | 65.0 kg x 11 |
| 3 x Bicep Curl (Dumbbell) | 14.0 kg x 12 |
| 2 x Sit Up | 30 reps |
| 4 x Leg Press | 100.0 kg x 36 |
| 1 x Wrist Roller | 2.5 kg x 4 |
| 2 x Hack Squat | 100.0 kg x 10 |
| 3 x Hand gripper right | 68.0 kg x 11 |
| 3 x Hand gripper left | 68.0 kg x 5 |
Cardio
Sunday 12-02-2023 17:33 54:00
20319.0 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.5 km | 20:00 |
| 4 x Bench Press - Wide Grip (Barbell) | 30.0 kg x 30 |
| 1 x Cycling (Indoor) | 3.4 km | 5:36 |
| 2 x Bicep Curl (Dumbbell) | 8.0 kg x 15 |
| 3 x Leg Press | 214.0 kg x 10 |
| 1 x Push Up | 22 reps |
| 2 x Calf Press on Leg Press | 179.0 kg x 21 |
| 1 x Hand gripper right | 68.0 kg x 10 |
| 1 x Hand gripper left | 68.0 kg x 8 |
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