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Workouts van Jaap Voets

Avond

Friday 16-08-2024 16:52

1:08:00

13602.0 Kg

5 PR's

Oefening	Best set
2 x Triceps Pushdown (Cable - Straight Bar)	16.0 kg x 13
2 x Lat Pulldown (Cable)	45.0 kg x 10
2 x Bench Press - Wide Grip (Barbell)	61.0 kg x 7
2 x Bicep Curl (Barbell)	20.0 kg x 15
1 x Cycling (Indoor)	12.19 km \| 25:00
2 x Leg Extension (Machine)	45.0 kg x 17
1 x Knee Raise (Captain's Chair)	35 reps
2 x Calf Press on Leg Press	164.0 kg x 30
2 x Upright Row (Barbell)	21.0 kg x 14

Avond

Tuesday 13-08-2024 16:32

1:32:00

15790.0 Kg

0 PR's

Oefening	Best set
2 x Lat Pulldown - Wide Grip (Cable)	45.0 kg x 10
1 x Cycling (Indoor)	9.3 km \| 20:00
2 x Bicep Curl (Dumbbell)	14.0 kg x 8
2 x Bench Press (Dumbbell)	24.0 kg x 12
2 x Sit Up	42 reps
2 x Leg Press	185.0 kg x 12
2 x Calf Press on Leg Press	185.0 kg x 26

Cardio

Saturday 10-08-2024 14:05

1:29:00

4235.5 Kg

2 PR's

Oefening	Best set
2 x Lat Pulldown (Cable)	49.5 kg x 11
1 x Elliptical Machine	3.7 km \| 30:00
1 x Lateral Raise (Dumbbell)	9.0 kg x 10
1 x Rowing (Machine)	2.87 km \| 10:00
2 x Bench Press - Wide Grip (Barbell)	42.5 kg x 15
2 x Bicep Curl (Dumbbell)	9.0 kg x 12
2 x Leg Extension (Machine)	49.5 kg x 13
1 x Knee Raise (Captain's Chair)	25 reps

Avond

Monday 05-08-2024 17:06

59:00

4067.5 Kg

0 PR's

Oefening	Best set
3 x Bench Press - Wide Grip (Barbell)	42.5 kg x 16
1 x Cycling (Indoor)	11.62 km \| 25:00
2 x Bicep Curl (Dumbbell)	10.0 kg x 12
2 x Leg Extension (Machine)	49.5 kg x 15
1 x Knee Raise (Captain's Chair)	20 reps
2 x Lying Leg Curl (Machine)	18.0 kg x 12
2 x Sit Up	41 reps

Avond

Thursday 01-08-2024 20:13

1:09:00

12543.5 Kg

3 PR's

Oefening	Best set
2 x Lat Pulldown (Cable)	40.5 kg x 12
1 x Cycling (Indoor)	12.31 km \| 25:00
1 x Overhead Press (Barbell)	20.0 kg x 20
2 x Bench Press (Dumbbell)	18.0 kg x 15
1 x Knee Raise (Captain's Chair)	35 reps
3 x T Bar Row	27.5 kg x 17
2 x Calf Press on Leg Press	180.0 kg x 25
2 x Landmine squat lunge	22.5 kg x 12

Cardio

Tuesday 30-07-2024 16:48

1:18:00

8620.0 Kg

2 PR's

Oefening	Best set
2 x Lat Pulldown (Cable)	40.5 kg x 15
1 x Elliptical Machine	2.6 km \| 20:00
2 x Lateral Raise (Dumbbell)	12.0 kg x 9
1 x Rowing (Machine)	2.36 km \| 8:00
2 x Bench Press - Wide Grip (Barbell)	72.5 kg x 2
2 x Bicep Curl (Dumbbell)	12.0 kg x 10
1 x Knee Raise (Captain's Chair)	30 reps
1 x Sit Up	30 reps
2 x Leg Press	160.0 kg x 20

Avond

Friday 26-07-2024 17:03

1:25:00

8847.0 Kg

3 PR's

Oefening	Best set
2 x Overhead Press (Dumbbell)	16.0 kg x 7
3 x Seated Row (Cable)	40.5 kg x 12
1 x Cycling (Indoor)	12.68 km \| 25:00
2 x Bicep Curl (Dumbbell)	16.0 kg x 5
3 x Lat pulldown small grip cable	58.5 kg x 6
2 x Chest Fly (Dumbbell)	16.0 kg x 10
3 x Bench Press (Dumbbell)	30.0 kg x 7
1 x Knee Raise (Captain's Chair)	33 reps
2 x Incline Row (Dumbbell)	14.0 kg x 10
2 x Hack Squat	100.0 kg x 10
2 x Hand gripper right	45.0 kg x 12
2 x Hand gripper left	45.0 kg x 12

Avond

Wednesday 24-07-2024 17:21

59:00

8656.0 Kg

0 PR's

Oefening	Best set
2 x Triceps Pushdown (Cable - Straight Bar)	13.5 kg x 15
2 x Bench Press - Wide Grip (Barbell)	60.0 kg x 8
3 x Bicep Curl (Barbell)	25.0 kg x 8
1 x Cycling (Indoor)	7.32 km \| 15:00
3 x Leg Extension (Machine)	54.0 kg x 15
1 x Knee Raise (Captain's Chair)	30 reps
2 x Leg Press	120.0 kg x 18
2 x Bent Over One Arm Row (Dumbbell)	28.0 kg x 8

Cardio rug triceps

Sunday 14-07-2024 11:58

52:00

8330.0 Kg

0 PR's

Oefening	Best set
1 x Lateral Raise (Dumbbell)	9.0 kg x 10
3 x Bench Press - Wide Grip (Barbell)	52.0 kg x 10
1 x Cycling (Indoor)	12.19 km \| 25:00
1 x Bicep Curl (Dumbbell)	12.0 kg x 10
1 x Sit Up	40 reps
2 x Leg Press	205.0 kg x 16

Avond

Thursday 11-07-2024 17:08

1:14:00

18195.0 Kg

3 PR's

Oefening	Best set
3 x Lat Pulldown - Wide Grip (Cable)	54.0 kg x 5
3 x Lateral Raise (Dumbbell)	16.0 kg x 4
1 x Cycling (Indoor)	10.12 km \| 20:00
4 x Bicep Curl (Dumbbell)	12.0 kg x 14
3 x Bench Press (Dumbbell)	24.0 kg x 12
1 x Knee Raise (Captain's Chair)	30 reps
3 x Leg Press	205.0 kg x 11
2 x Calf Press on Leg Press	205.0 kg x 20