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Workouts van Jaap Voets

Middag Workout

Friday 10-02-2023 17:08

1:06:00

16574.0 Kg

1 PR's

Oefening	Best set
1 x Elliptical Machine	2.5 km \| 20:00
2 x Lateral Raise (Dumbbell)	7.0 kg x 12
1 x Rowing (Machine)	2.0 km \| 7:07
3 x Seated Row (Cable)	36.0 kg x 17
3 x Bicep Curl (Dumbbell)	12.0 kg x 10
5 x Bench Press (Dumbbell)	26.0 kg x 13
3 x Sit Up	31 reps
4 x Leg Press	124.0 kg x 25
1 x Push Up	20 reps
2 x Hand gripper right	68.0 kg x 7
2 x Hand gripper left	68.0 kg x 2

Cardio

Tuesday 07-02-2023 16:47

1:16:00

27223.0 Kg

3 PR's

Oefening	Best set
2 x Lat Pulldown - Wide Grip (Cable)	36.0 kg x 15
3 x Triceps Pushdown (Cable - Straight Bar)	16.0 kg x 12
1 x Elliptical Machine	1.9 km \| 14:53
2 x Lateral Raise (Dumbbell)	8.0 kg x 20
1 x Rowing (Machine)	2.06 km \| 7:00
3 x Bench Press - Wide Grip (Barbell)	60.0 kg x 11
3 x Bicep Curl (Dumbbell)	12.0 kg x 12
2 x Bench Press (Dumbbell)	26.0 kg x 11
2 x Knee Raise (Captain's Chair)	23 reps
2 x Sit Up	25 reps
4 x Leg Press	154.0 kg x 22
2 x Calf Press on Leg Press	159.0 kg x 27
2 x Hand gripper right	68.0 kg x 5
2 x Hand gripper left	68.0 kg x 3

Cardio

Wednesday 01-02-2023 16:56

1:23:00

17640.0 Kg

15 PR's

Oefening	Best set
2 x Lateral Raise (Dumbbell)	8.0 kg x 16
1 x Rowing (Machine)	7.5 km \| 26:18
4 x Bench Press - Wide Grip (Barbell)	47.0 kg x 10
3 x Bicep Curl (Dumbbell)	9.0 kg x 21
3 x Leg Extension (Machine)	50.0 kg x 23
1 x Bench Press (Dumbbell)	20.0 kg x 10
1 x Knee Raise (Captain's Chair)	23 reps
3 x Triceps Extension (Cable)	11.0 kg x 13
2 x Lying Leg Curl (Machine)	18.0 kg x 16
2 x Preacher Curl (Barbell)	16.0 kg x 12
2 x Calf Press on Leg Press	154.0 kg x 25
2 x Hand gripper right	68.0 kg x 7
2 x Hand gripper left	68.0 kg x 5

Middag Workout

Tuesday 31-01-2023 17:05

1:10:00

19981.0 Kg

6 PR's

Oefening	Best set
1 x Reverse Fly (Cable)	5.0 kg x 8
3 x Triceps Pushdown (Cable - Straight Bar)	13.5 kg x 12
1 x Elliptical Machine	4.5 km \| 26:52
3 x Bench Press - Wide Grip (Barbell)	85.0 kg x 1
5 x Bicep Curl (Dumbbell)	16.0 kg x 7
2 x Lat pulldown small grip cable	45.0 kg x 15
1 x Knee Raise (Captain's Chair)	15 reps
2 x Sit Up	45 reps
2 x Leg Press	134.0 kg x 20
3 x Calf Press on Leg Press	134.0 kg x 30
2 x Hand gripper right	45.0 kg x 23
2 x Hand gripper left	45.0 kg x 13

Cardio

Friday 27-01-2023 16:53

1:14:00

19549.5 Kg

13 PR's

Oefening	Best set
1 x Elliptical Machine	2.4 km \| 20:00
2 x Lateral Raise (Dumbbell)	12.0 kg x 5
3 x Seated Row (Cable)	45.0 kg x 10
1 x Bench Press - Wide Grip (Barbell)	60.0 kg x 5
3 x Bicep Curl (Dumbbell)	14.0 kg x 8
3 x Chest Fly (Dumbbell)	12.0 kg x 17
2 x Bench Press (Dumbbell)	18.0 kg x 15
1 x Knee Raise (Captain's Chair)	30 reps
1 x Sit Up	45 reps
1 x Wrist Roller	2.5 kg x 3
1 x Push Up	21 reps
3 x Calf Press on Leg Press	134.0 kg x 21
2 x Donkey squat	114.0 kg x 15
2 x Hand gripper right	45.0 kg x 20
2 x Hand gripper left	45.0 kg x 20

Cardio

Wednesday 25-01-2023 16:27

1:28:00

16800.5 Kg

13 PR's

Oefening	Best set
3 x Lat Pulldown - Wide Grip (Cable)	21.5 kg x 22
1 x Elliptical Machine	2.5 km \| 20:00
2 x Lateral Raise (Dumbbell)	7.0 kg x 15
1 x Rowing (Machine)	1.5 km \| 5:02
4 x Bench Press - Wide Grip (Barbell)	81.0 kg x 1
3 x Bicep Curl (Dumbbell)	16.0 kg x 5
3 x Leg Extension (Machine)	63.0 kg x 12
2 x Bench Press (Dumbbell)	18.0 kg x 13
1 x Knee Raise (Captain's Chair)	10 reps
2 x Lying Leg Curl (Machine)	13.5 kg x 15
2 x Arnold Press (Dumbbell)	12.0 kg x 12
1 x Sit Up	30 reps
2 x Leg Press	164.0 kg x 20
1 x Push Up	20 reps
2 x Hack Squat	96.5 kg x 10
2 x Hand gripper right	68.0 kg x 8
2 x Hand gripper left	68.0 kg x 5
1 x Decline Bench Press (Dumbbell)	12.0 kg x 12

Cardio

Monday 23-01-2023 17:18

46:00

22125.0 Kg

4 PR's

Oefening	Best set
1 x Elliptical Machine	0.5 km \| 3:42
3 x Seated Row (Cable)	40.5 kg x 12
2 x Bench Press - Wide Grip (Barbell)	71.0 kg x 4
2 x Bicep Curl (Dumbbell)	9.0 kg x 15
3 x Bench Press (Dumbbell)	26.0 kg x 13
1 x Knee Raise (Captain's Chair)	40 reps
2 x Triceps Extension (Cable)	11.0 kg x 11
1 x Sit Up	35 reps
2 x Leg Press	94.0 kg x 30
1 x Push Up	16 reps
2 x Calf Press on Leg Press	144.0 kg x 25
2 x Hack Squat	94.0 kg x 10
3 x Hand gripper right	68.0 kg x 5
2 x Hand gripper left	45.0 kg x 20

Middag Workout

Friday 20-01-2023 16:56

1:20:00

17629.0 Kg

6 PR's

Oefening	Best set
1 x Elliptical Machine	1.0 km \| 6:10
2 x Lateral Raise (Dumbbell)	8.0 kg x 15
1 x Rowing (Machine)	5.5 km \| 19:42
3 x Bench Press - Wide Grip (Barbell)	80.0 kg x 1
3 x Bicep Curl (Dumbbell)	14.0 kg x 5
3 x Leg Extension (Machine)	64.0 kg x 15
2 x Lat pulldown small grip cable	40.5 kg x 12
1 x Knee Raise (Captain's Chair)	25 reps
2 x Lying Leg Curl (Machine)	18.0 kg x 12
2 x Leg Press	154.0 kg x 18
2 x Deadlift (Barbell)	65.0 kg x 12
1 x Push Up	15 reps
2 x Calf Press on Leg Press	154.0 kg x 20
1 x Hand gripper right	68.0 kg x 10
1 x Hand gripper left	68.0 kg x 6

Middag Workout

Tuesday 17-01-2023 19:53

1:03:00

18112.0 Kg

12 PR's

Oefening	Best set
2 x Triceps Pushdown (Cable - Straight Bar)	13.5 kg x 15
2 x Lateral Raise (Dumbbell)	8.0 kg x 12
1 x Rowing (Machine)	0.5 km \| 1:21
3 x Bench Press - Wide Grip (Barbell)	55.0 kg x 7
1 x Cycling (Indoor)	5.55 km \| 10:00
3 x Bicep Curl (Dumbbell)	12.0 kg x 15
3 x Lat pulldown small grip cable	36.0 kg x 13
2 x Chest Fly (Dumbbell)	12.0 kg x 15
2 x Leg Press	144.0 kg x 32
2 x Deadlift (Barbell)	46.0 kg x 12
1 x Push Up	12 reps
2 x Donkey squat	99.0 kg x 16
1 x Hand gripper right	45.0 kg x 20
1 x Hand gripper left	45.0 kg x 12

Middag Workout

Saturday 14-01-2023 16:49

1:11:00

15306.5 Kg

5 PR's

Oefening	Best set
1 x Elliptical Machine	0.9 km \| 7:43
2 x Lateral Raise (Dumbbell)	7.0 kg x 12
1 x Rowing (Machine)	4.5 km \| 15:02
2 x Bench Press - Wide Grip (Barbell)	50.0 kg x 16
2 x Bicep Curl (Dumbbell)	14.0 kg x 7
4 x Leg Extension (Machine)	54.0 kg x 17
3 x Lat pulldown small grip cable	36.0 kg x 15
1 x Knee Raise (Captain's Chair)	30 reps
2 x Lying Leg Curl (Machine)	18.0 kg x 6
2 x Leg Press	114.0 kg x 26
1 x Push Up	10 reps
2 x Hand gripper right	68.0 kg x 5
1 x Hand gripper left	45.0 kg x 25