Workouts van Jaap Voets
Avond
Sunday 06-10-2024 11:51 55:00
14843.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown (Cable) | 49.5 kg x 10 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 14 |
| 1 x Cycling (Indoor) | 9.41 km | 20:00 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 8 |
| 2 x Leg Extension (Machine) | 45.0 kg x 20 |
| 2 x Lying Leg Curl (Machine) | 18.0 kg x 16 |
| 2 x Calf Press on Leg Press | 179.0 kg x 35 |
Cardio
Sunday 29-09-2024 12:17 45:00
1407.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 11.0 kg x 20 |
| 1 x Elliptical Machine | 1.9 km | 15:00 |
| 1 x Rowing (Machine) | 1.5 km | 4:56 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 5 |
| 3 x Bench Press (Dumbbell) | 28.0 kg x 8 |
| 2 x Arnold Press (Dumbbell) | 10.0 kg x 10 |
Avond
Friday 27-09-2024 17:23 1:09:00
10785.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 10 |
| 2 x Lateral Raise (Dumbbell) | 8.0 kg x 12 |
| 3 x Seated Row (Cable) | 54.0 kg x 8 |
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 12 |
| 1 x Cycling (Indoor) | 9.33 km | 20:00 |
| 1 x Bicep Curl (Dumbbell) | 8.0 kg x 15 |
| 4 x Cable Crossover | 18.0 kg x 10 |
| 1 x Sit Up | 51 reps |
| 2 x Leg Press | 189.0 kg x 15 |
Avond
Tuesday 24-09-2024 17:09 1:03:00
21563.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 15 |
| 1 x Cycling (Indoor) | 11.09 km | 22:00 |
| 1 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 20 reps |
| 3 x Leg Press | 189.0 kg x 15 |
| 2 x Deadlift (Barbell) | 56.0 kg x 10 |
| 2 x Front Raise (Dumbbell) | 8.0 kg x 5 |
| 2 x Calf Press on Leg Press | 189.0 kg x 33 |
| 1 x Hand gripper right | 45.0 kg x 15 |
| 1 x Hand gripper left | 45.0 kg x 15 |
Avond
Friday 20-09-2024 16:46 1:06:00
20354.5 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 18.0 kg x 10 |
| 2 x Lat Pulldown (Cable) | 49.5 kg x 8 |
| 4 x Bench Press - Wide Grip (Barbell) | 73.5 kg x 1 |
| 1 x Cycling (Indoor) | 9.63 km | 20:00 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 2 x Chest Fly (Dumbbell) | 12.0 kg x 12 |
| 1 x Knee Raise (Captain's Chair) | 30 reps |
| 2 x Leg Press | 179.0 kg x 20 |
| 2 x Front Raise (Dumbbell) | 7.0 kg x 6 |
| 2 x Calf Press on Leg Press | 179.0 kg x 31 |
Avond
Saturday 07-09-2024 14:06 1:18:00
15260.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown - Wide Grip (Cable) | 45.0 kg x 12 |
| 3 x Bench Press - Wide Grip (Barbell) | 60.0 kg x 6 |
| 2 x Bicep Curl (Barbell) | 14.0 kg x 7 |
| 1 x Cycling (Indoor) | 14.09 km | 30:00 |
| 2 x Bicep Curl (Dumbbell) | 14.0 kg x 7 |
| 3 x Sit Up | 50 reps |
| 2 x Leg Press | 155.0 kg x 15 |
| 2 x Calf Press on Leg Press | 154.0 kg x 20 |
Cardio
Saturday 31-08-2024 12:53 1:23:00
17240.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.6 km | 22:00 |
| 2 x Lateral Raise (Dumbbell) | 10.0 kg x 10 |
| 1 x Rowing (Machine) | 3.08 km | 10:32 |
| 2 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 13 |
| 1 x Bicep Curl (Dumbbell) | 10.0 kg x 10 |
| 1 x Knee Raise (Captain's Chair) | 32 reps |
| 1 x Sit Up | 32 reps |
| 2 x Leg Press | 154.0 kg x 16 |
| 3 x Deadlift (Barbell) | 56.0 kg x 10 |
| 1 x Running | 2.06 km | 12:26 |
| 2 x Calf Press on Leg Press | 154.0 kg x 31 |
Avond
Thursday 29-08-2024 16:58 1:12:00
8337.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 2 x Triceps Pushdown (Cable - Straight Bar) | 22.5 kg x 10 |
| 2 x Seated Row (Cable) | 45.0 kg x 15 |
| 2 x Bench Press - Wide Grip (Barbell) | 50.0 kg x 12 |
| 2 x Bicep Curl (Barbell) | 16.0 kg x 5 |
| 1 x Cycling (Indoor) | 15.0 km | 31:14 |
| 1 x Knee Raise (Captain's Chair) | 31 reps |
| 2 x Sit Up | 33 reps |
| 2 x Leg Press | 149.0 kg x 15 |
Avond
Friday 23-08-2024 16:51 1:23:00
8419.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 13.5 kg x 12 |
| 2 x Bicep Curl (Barbell) | 14.0 kg x 7 |
| 1 x Cycling (Indoor) | 11.49 km | 25:00 |
| 2 x Overhead Press (Barbell) | 20.0 kg x 15 |
| 3 x Lat pulldown small grip cable | 45.0 kg x 12 |
| 2 x Sit Up | 40 reps |
| 2 x Leg Press | 149.0 kg x 18 |
| 2 x Landmine squat | 30.0 kg x 8 |
Cardio
Monday 19-08-2024 16:22 1:12:00
3056.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 1 x Elliptical Machine | 2.5 km | 20:00 |
| 1 x Lateral Raise (Dumbbell) | 12.0 kg x 8 |
| 1 x Rowing (Machine) | 2.09 km | 7:00 |
| 2 x Bench Press - Wide Grip (Barbell) | 30.0 kg x 30 |
| 1 x Knee Raise (Captain's Chair) | 20 reps |
| 1 x Sit Up | 30 reps |
| 2 x Hack Squat | 80.0 kg x 10 |
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