Workouts van Jaap Voets
Cardio
Wednesday 11-01-2023 19:27 1:40:00
22447.0 Kg
13 PR's
| Oefening | Best set |
|---|---|
| 1 x Lat Pulldown - Wide Grip (Cable) | 29.0 kg x 20 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 15 |
| 1 x Elliptical Machine | 1.2 km | 8:00 |
| 2 x Lateral Raise (Dumbbell) | 9.0 kg x 12 |
| 1 x Rowing (Machine) | 10.0 km | 35:40 |
| 3 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 10 |
| 3 x Bicep Curl (Dumbbell) | 9.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 1 x Decline Bench Press (Barbell) | 20.0 kg x 15 |
| 3 x Leg Press | 174.0 kg x 18 |
| 3 x Face Pull (Cable) | 4.5 kg x 15 |
| 2 x Calf Press on Leg Press | 174.0 kg x 22 |
| 3 x Hand gripper right | 68.0 kg x 10 |
| 3 x Hand gripper left | 68.0 kg x 3 |
Afternoon Workout
Saturday 07-01-2023 17:45 26:00
600.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Rowing (Machine) | 5.0 km | 17:21 |
| 1 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 10 |
Middag Workout
Wednesday 04-01-2023 19:56 1:19:00
26250.5 Kg
11 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 10 |
| 3 x Lateral Raise (Dumbbell) | 12.0 kg x 4 |
| 1 x Rowing (Machine) | 1.0 km | 2:55 |
| 2 x Bench Press - Wide Grip (Barbell) | 71.0 kg x 2 |
| 1 x Cycling (Indoor) | 5.58 km | 10:00 |
| 2 x Bicep Curl (Dumbbell) | 8.0 kg x 18 |
| 3 x Leg Extension (Machine) | 54.0 kg x 15 |
| 1 x Bench Press (Dumbbell) | 16.0 kg x 20 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 12 |
| 3 x Leg Press | 169.0 kg x 15 |
| 3 x Calf Press on Leg Press | 169.0 kg x 15 |
| 2 x Hand gripper right | 68.0 kg x 10 |
| 2 x Hand gripper left | 68.0 kg x 4 |
Cardio
Saturday 31-12-2022 15:16 1:13:00
22633.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 38.0 kg x 13 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 15 |
| 1 x Elliptical Machine | 3.4 km | 20:00 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 5 x Bench Press - Wide Grip (Barbell) | 76.0 kg x 1 |
| 3 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 3 x Leg Press | 144.0 kg x 17 |
| 3 x Calf Press on Leg Press | 144.0 kg x 16 |
| 3 x Hand gripper right | 68.0 kg x 7 |
| 3 x Hand gripper left | 68.0 kg x 3 |
Cardio
Wednesday 28-12-2022 17:55 32:00
6685.0 Kg
7 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.4 km | 15:00 |
| 2 x Lateral Raise (Dumbbell) | 8.0 kg x 17 |
| 3 x Bicep Curl (Dumbbell) | 10.0 kg x 12 |
| 3 x Lat pulldown small grip cable | 36.0 kg x 15 |
| 2 x Bench Press (Dumbbell) | 20.0 kg x 13 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Donkey squat | 94.0 kg x 11 |
| 2 x Hand gripper right | 68.0 kg x 3 |
| 3 x Hand gripper left | 45.0 kg x 10 |
Cardio
Monday 26-12-2022 17:32 1:05:00
17231.0 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 0.6 km | 4:19 |
| 2 x Lateral Raise (Dumbbell) | 7.0 kg x 10 |
| 1 x Rowing (Machine) | 5.87 km | 20:00 |
| 3 x Bench Press - Wide Grip (Barbell) | 55.0 kg x 10 |
| 2 x Bicep Curl (Dumbbell) | 9.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Triceps Extension (Cable) | 11.0 kg x 15 |
| 2 x Leg Press | 114.0 kg x 17 |
| 2 x Calf Press on Leg Press | 164.0 kg x 22 |
| 2 x Hack Squat | 94.0 kg x 10 |
| 2 x Hand gripper right | 45.0 kg x 10 |
| 2 x Hand gripper left | 45.0 kg x 8 |
Cardio
Friday 23-12-2022 16:28 1:37:00
10179.5 Kg
9 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 11 |
| 1 x Elliptical Machine | 2.8 km | 25:00 |
| 2 x Lateral Raise (Dumbbell) | 8.0 kg x 13 |
| 1 x Rowing (Machine) | 3.02 km | 10:00 |
| 2 x Seated Row (Cable) | 36.0 kg x 15 |
| 3 x Bench Press - Wide Grip (Barbell) | 76.0 kg x 1 |
| 3 x Bicep Curl (Dumbbell) | 12.0 kg x 11 |
| 2 x Leg Press | 174.0 kg x 15 |
| 2 x Deadlift (Barbell) | 75.0 kg x 3 |
| 2 x Seated Overhead Press (Barbell) | 35.0 kg x 10 |
| 1 x Hand gripper right | 23.0 kg x 10 |
| 1 x Hand gripper left | 23.0 kg x 10 |
Cardio
Tuesday 20-12-2022 17:08 59:00
17417.5 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 8 |
| 2 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 20 |
| 1 x Elliptical Machine | 2.5 km | 20:00 |
| 2 x Lateral Raise (Dumbbell) | 7.0 kg x 15 |
| 4 x Bench Press - Wide Grip (Barbell) | 76.0 kg x 1 |
| 3 x Bicep Curl (Dumbbell) | 14.0 kg x 6 |
| 2 x Leg Extension (Machine) | 54.0 kg x 15 |
| 1 x Bench Press (Dumbbell) | 26.0 kg x 8 |
| 2 x Lying Leg Curl (Machine) | 13.5 kg x 12 |
| 2 x Leg Press | 164.0 kg x 23 |
| 1 x Wrist Roller | 2.5 kg x 3 |
| 2 x Calf Press on Leg Press | 164.0 kg x 20 |
Cardio
Wednesday 14-12-2022 19:15 51:00
12721.0 Kg
9 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 36.0 kg x 12 |
| 2 x Lateral Raise (Dumbbell) | 8.0 kg x 16 |
| 3 x Bench Press - Wide Grip (Barbell) | 43.0 kg x 15 |
| 1 x Cycling (Indoor) | 7.8 km | 15:00 |
| 2 x Bicep Curl (Dumbbell) | 9.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 20 reps |
| 2 x Triceps Extension (Cable) | 11.0 kg x 15 |
| 3 x Leg Press | 154.0 kg x 20 |
| 1 x Bicep Curl (Machine) | 18.0 kg x 6 |
Middag Workout
Sunday 11-12-2022 11:50 1:18:00
15897.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 16.0 kg x 16 |
| 1 x Elliptical Machine | 1.2 km | 10:00 |
| 2 x Lateral Raise (Dumbbell) | 8.0 kg x 10 |
| 1 x Rowing (Machine) | 2.5 km | 8:33 |
| 4 x Seated Row (Cable) | 31.5 kg x 18 |
| 4 x Bench Press - Wide Grip (Barbell) | 71.0 kg x 2 |
| 3 x Bicep Curl (Dumbbell) | 12.0 kg x 9 |
| 3 x Leg Extension (Machine) | 69.0 kg x 10 |
| 2 x Bench Press (Dumbbell) | 20.0 kg x 15 |
| 1 x Knee Raise (Captain's Chair) | 25 reps |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 10 |
| 2 x Calf Press on Leg Press | 144.0 kg x 20 |
| 2 x Hack Squat | 79.0 kg x 12 |
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