Mike Wagenvoort

wo 11 mei: zwolle

chest sup row
5 sets

high rows
12 x 85
12 x 95
12 x 100
12 x 100
12 x 100
15 x 80

rear delt machine
4 sets

concentration curls
3 x 12 x 14

ez bar curls
3 sets

shrugs
4 sets

do 12 mei: zwolle

squat
5 x 100
5 x 130
5 x 140
5 x 150
5 x 150
10 x 100
10 x 100

hack squat
10 x 60
4 x 10 x 80

leg curl
4 sets

leg ext
4 sets

calves
abs

stuk beter dan vorige week

za 14 mei: raalte

2 board
slingshot
3 x 120
3 x 130
3 x 140
3 x 130

swiss bar bench vs doubled mini bands
5 sets van 8 x bar + 40

fat bar pull down
5 sets

axle upright row
4 x 12 x 40

biceps/triceps pompen
4 sets

zo 15 mei: raalte

deadlift met chains
1 x 140
1 x 160
1 x 180
1 x 200
1 x 200

low box squat SSB
6 x 70
6 x 90
6 x 110
6 x 120 pr

abs
3 sets

back ext.
4 x 15

GHR
3 x 12

di 17 mei: zwolle

wide grip bench paused
8 x 80
8 x 90
6 x 100 pr
8 x 90
8 x 90

floor press
10 x 60
10 x 80
9 x 90
5 x 100
11 x 80

plate front raise
3 x 15 x 20

side raise
4 x 12 x 10

skullcrushers
4 sets

wo 18 mei: zwolle

bent over row
8 x 60
8 x 80
8 x 90
8 x 100
12 x 80

1 arm chest sup. row
12 x 40
4 x 12 x 60

v handle pull down
10 x 70
10 x 80
10 x 90

cable pull apart
4 sets

pose curls
4 sets

cable curls
3 sets

dumbbell shrugs
3 sets

do 19 mei: zwolle

box squat vs light bands
3 x 60
3 x 80
3 x 100
3 x 120
3 x 134
1 x 150
0 x 160

front squat
8 x 60
8 x 80
8 x 90
8 x 90
8 x 90

leg curl
4 sets x 12

leg ext
4 x 20

abs

calves

za 22 mei: raalte

floor press
3 x 100
slingshot
3 x 120
3 x 130
1 x 140
0 x 150
slingshot uit
8 x 100

cambered bar bench
6 x 60
6 x 80
6 x 90
6 x 80
12 x 80

pulley
4 sets

axle upright row
4 sets

bicep curls / rope push down


zo 22 mei: raalte

rack pulls
5 x 120
5 x 160
5 x 190
5 x 210
3 x 230

chain susp GM SSB
8 x 70
8 x 80
8 x 90
8 x 100
10 x 70

GHR
3 sets

back extension
3 sets

abs

di 24 mei: zwolle

paused bench
8 x 80
7 x 100 pr
7 x 100
5 x 100
11 x 80

seated press
10 x 50
10 x 60
10 x 50
10 x 50

incline cable fly
4 sets

tate press
12 x 14
12 x 18
12 x 20
12 x 18

cable side raise
4 sets

1 arm cable ext
4 sets

face pulls
4 sets

wo 25 mei: zwolle

wide grip chins
4 x 10

wide pull down
10 x 80
10 x 90
10 x 100
10 x 90
10 x 80

chest sup low row
5 sets

rear delt machine
3 x 15

ez bar curls
3 x 12 x 42,5

hammer curls
3 x 20 x 18

shrugs
4 sets

do 26 mei: zwolle

squat
5 x 100
3 x 130
3 x 150
3 x 164 pr
3 x 150
10 x 130

hack squat
10 x 60
4 x 10 x 80

leg curl
3 sets

leg ext
3 sets

abs
calves

za 28 mei: raalte

paused bench
1 x 100
1 x 100
1 x 110
1 x 120 pr
1 x 125 pr

incline bench
6 x 60
4 x 6 x 80

chest sup t bar row
2 x 8 x 40
3 x 8 x 60

barbell front raise
4 sets

hammer pulldown
4 sets

cablecurls/band pushdown/pushdown
pomp sets

einde slingshot periode: pr van 7,5 kg, erg tevreden

zo 29 mei: raalte

deadlift
3 x 140
1 x 180
1 x 200
1 x 225
1 x 240 pr
1 x 245 pr

low box squat cambered bar
6 x 70
6 x 80
6 x 100
6 x 110
15 x 70

back ext.
3 sets

abs
3 sets

GHR
3 sets

grip
3sets

di 31 mei: zwolle

paused bench
5 x 3 x 80

paused incline bench
8 x 80
6 x 90
6 x 90
9 x 80

dumbbell press vs light band
3 x 10 x 32

plate front raise
2 x 15 x 15
2 x 15 x 15 vs light band

oh rope ext
4 x 12

cable side raise
4 sets

wo 1 juni: zwolle

low rows
8 x 90
8 x 100
8 x 120
8 x 100
12 x 100

pulley
10 x 80
4 x 10 x 90

cg chins
3 x 10

rear delt machine / lat-iets
4 sets

pose curls
3 sets

cable curl pomp
3 sets

shrugs

do 2 juni: raalte

safety bar box squat
5 x 70
5 x 110
5 x 130 pr
5 x 140 pr
5 x 150 pr
5 x 160 pr
haha tijdlang geen safety bar boxsquats gedaan

hack squat
8 x 40
8 x 80
8 x 95
8 x 80
8 x 80

leg ext
4 x 20

abs
5 sets

calves
4 sets

za 4 juni 2011

bench, 2 board
3 x 100
3 x 120
3 x 130 pr
5 x 120 pr
5 x 120

cambered bar bench paused
6 x 60
6 x 80
6 x 90
5 x 100
11 x 80

hammer grip supported t bar row
8 x 40
5 x 8 x 60

axle upright row
12 x 30
3 x 12 x 40

push down
4 x 20

biceps pomp
3 sets

face pulls
3 sets

zo 4 juni: raalte

block pulls
3 x 140
3 x 180
3 x 200
3 x 225
5 x 180

cambered bar low box squat
6 x 75
6 x 95
6 x 115
6 x 120 pr
12 x 75

abs
4 sets

back ext.
4 x 12

GHR
4 x 10

gripper

di 7 juni: zwolle

paused bench
3 x 3 x 80

wide grip paused
8 x 80
8 x 90
8 x 100 pr
7 x 100
5 x 100

seated dumbbell press
10 x 30
10 x 32
10 x 32
8 x 30

incline cable fly
4 sets

dumbbell extensions
4 x 12 x 10

seated side raise
4 x 12 x 10

nog wat triceps ext.

wo 8 juni: zwolle

bent over row
8 x 80
8 x 90
8 x 100
8 x 90
8 x 80

hammer grip pull down
10 x 80
10 x 90
3 x 10 x 100

high row
4 x 12 x 100

rear delt
4 x 12 x 9

incline dumbbell curl
3 x 12 x 16

curl machine
3 sets

do 9 juni: zwolle

squat
5 x 100
3 x 140
wraps on
3 x 170
2 x 184 wel een double pr maar had meer moeten zijn
3 x 170

leg press
8 x 180
8 x 200
8 x 220
8 x 240
8 x 260

leg ext
4 x 15

leg curl
4 x 15

calves
abs
grip

za 11 juni: raalte

paused bench
3 x 100
3 x 110 pr
3 x 115 pr
3 x 120 pr

floor press met chains
6 x 60
6 x 80
5 x 90 pr
3 x 97,5 pr

wide grip supported t bar row
8 x 40
5 x 8 x 60

barbell front raise
4 sets

pulley / fat handle
5 sets

biceps curls / rope ext
3 sets

zo 12 juni: raalte

deload
deadlift
3 x 140
5 x 3 x 160

goodmorning
5 x 8 x 50

GHR
3 sets

reverse hyper
4 sets

abs
3 sets

grip
4 sets

Di 14 juni: Zwolle

paused Bench:
3x3x80

Close grip paused:
5x80
8x100 pr
8x105 pr
6x105
7x100

Incline bench paused:
8x60
7x80
7x80
12x60

Cable side raises:
3x12

Floor ez extensions:
4 sets

Fly machine:
4 x 12

Seated facepulls:
3x12

wo 15 juni: zwolle

chest sup. rows
8 x 120
4 x 8 x 130

wide grip pulley
4 x 10

high row
4 x 12

cable pull apart
4 x 12

hammer curls
3 x 15

cable curl
3 sets

do 16 juni: zwolle

squat
3 x 3 x 120

box squat
3 x 120
3 x 140
3 x 150 pr
3 x 160 pr
2 x 170 pr

front squat
8 x 60
8 x 80
6 x 100
8 x 90
8 x 90

leg curls
4 sets

leg ext
4 sets

abs
3 sets

calves
3 sets