Mike Wagenvoort

Wo 2 mei 2012: zwolle

wide grip pull up
4 x 10

machine row
5 x 8

pulley
4 x 10

cable rear delts
4 x 10

pose curl
4 x 8

hammer curl
3 x 10

do 3 mei 2012: zwolle

squat
8 x 100
8 x 130
8 x 160
8 x 170
6 x 170

back ext
4 x 10

leg curl
4 x 10

crunch
4 x 10

leg ext
4 x 12

calf raise kaatsu
30
15
15
15
15

za 5 mei 2012: raalte

floor press
3 x 100
3 x 120
slingshot
3 x 135
3 x 145
1 x 155
1 x 160 pr

cambered bar paused
8 x 80
8 x 95
8 x 105 pr

fat wide pull down
4 x 8

seated face pulls // dumbbell cleans // rear delt raise
3 x 10 // 3 x 10 // 3 x 10

ultimate bar ext
4 x 10

ez bar cable curls
3 x 12

zo 6 mei 2012: raalte

deadlift met chains
9 x 1 x 140

pin goodmorning SSB
6 x 105
6 x 125
6 x 145
6 x 155 pr
3 x 165 pr

GHR // gripper
4 x 8 // 4 x 15

abs pulldown
4 x 15

seated calf raise kaatsu
30
15
15
15
15

reverse wrist curl
3 sets

di 8 mei 2012: zwolle

paused bench vs band
8 x 3 x 80

incline dumbbell press
8 x 34
8 x 40
8 x 44
5 x 50
10 x 34

incline cable fly
4 x 12

side raise
4 x 8

rock n roll
4 x 12

reverse 1 arm cable ext
4 x 15 per arm

zo 9 mei 2012: zwolle

hammer pull up
4 x 10

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

v handle row
5 x 10

band pull apart
4 x 15

machine curls
4 x 10

rope cable curls
4 x 15

di 10 mei 2012: zwolle
deload

squat
5 x 8 x 100

hack squat
4 x 8

leg curls
4 x 10

leg ext
4 x 10

leg raises
3 x 15

calf raise kaatsu
30
15
15
15
15

za 12 mei 2012: raalte

1 board press
3 x 110
3 x 125
3 x 135 pr
1 x 145
1 x 150 pr

seated dumbbell press
8 x 27,5
6 x 35
4 x 37,5
5 x 37,5

low row
4 x 10

axle upright row
4 x 8

dumbbell cleans // rear delt raise
4 x 10 // 4 x 10

push down // ez bar cable curls
3 x 15 // 3 x 15

hammer curls
3 x 10

zo 13 mei 2012: raalte

deadlift
3 x 140
3 x 180
3 x 220
2 x 235

GHR
5 x 8

back attack
4 x 12

fall out
4 x 10

timber shrugs
3 x 10

prowler
4 runs

reversed wrist curls
3 sets

di 15 mei 2012: zwolle

incline bench paused
8 x 60
8 x 80
8 x 90
5 x 100

dumbbell press
8 x 38
8 x 44
4 x 50
7 x 50

kneeling cable fly
4 x 12

seated side raise
4 x 10

tate press
4 x 12

overhead dumbbell ext
4 x 10 per arm

za 19 mei 2012: raalte

2 board press
3 x 100
3 x 120
3 x 130
3 x 140
1 x 145
1 x 150
1 x 155 pr

bench met chains
8 x 60
8 x 70
8 x 80

fat hammer pull down
4 x 8

face pulls
4 x 12

dumbbell cleans
4 x 12

cable side raise
4 x 10

rope ext // dumbbell curl
3 x 15 // 3 x 10

zo 20 mei 2012: raalte

squat SSB
3 x 105
3 x 135
3 x 155
3 x 165 pr
1 x 175 pr

deadlift met 2 chains
9 x 1 x 130

GHR fixed
4 x 8

plate hold + gripper
3 sets // 3 x 15

back ext
4 x 15

fall out
4 x 10

seated calf raise kaatsu
30
15
15
15
15

di 22 mei 2012: zwolle

seated press
8 x 40
8 x 60
8 x 70
7 x 80

3/4 bench
8 x 60
8 x 90
3 x 8 x 100

cably fly
4 x 12

uprigth row
4 x 10

barbell front raise
4 x 10

overhead rope ext
4 x 15

wo 23 mei 2012: zwolle

high row
4 x 10

bent over row
5 x 8

low row
4 x 10

rear delt raise
4 x 12

ez bar preacher curls
4 x 12

preacher hammer curls
4 x 10

do 24 mei 2012: zwolle

squat
8 x 3 x 130

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

crunch machine
4 x 20

1 leg leg ext
4 x 10 per been

band leg curl
4 x 10 per been

calf raise kaatsu
30
15
15
15
15

za 26 mei 2012: raalte

floor press
3 x 110
3 x 120
3 x 130
2 x 135
1 x 140

0,1,2,3 board
3,3,3,3 x 90
3,3,3,2 x 95
3,3,3,3 x 95

fat hammer pull down
4 x 8

face pulls
4 x 12

side raise
4 x 12

band ext // ez bar cable curls
3 x 20 // 3 x 15

zo 27 mei 2012: raalte

deadlift met 2 chains
9 x 1 x 140

deadlift 3 chains
3 x 1 x 160

GHR
5 x 8 x bw + 10

back attack
12 x 20
12 x 35
12 x 50
12 x 60

reversed wrist curls // gripper
3 sets // 3 x 15

abs pull down
4 x 15

timber shrugs
3 x 12

wo 30 mei 2012: zwolle

speed bench
8 x 3 x 70

machine chest press
4 x 10 x fs

machine incline press
4 x 10 x fs

incline fly
4 x 10

1 arm dumbbell upright row
4 x 10

incline tate
4 x 12

do 31 mei 2012: zwolle

squat
3 x 100
3 x 130
3 x 150
3 x 170
3 x 180
3 x 190

1 leg squat smith machine
4 x 10

standing leg curl
4 x 10

leg ext
4 x 10

machine crunch abs
4 x 15

calf raise
4 x sets

za 2 juni 2012: raalte

paused bench met chains
3 x 60
3 x 80
3 x 90
3 x 100
3 x 105 pr
1 x 113

machine incline
4 x 10

fat pull down
4 x 8

seated face pulls // seated side raise
4 x 12 // 4 x 10

push down // dumbbell curl
3 x 15 // 3 x 10

zo 3 juni 2012: raalte

deadlift met chains
9 x 1 x 140

SSB goodmorning
8 x 65
8 x 105
8 x 125
8 x 135

GHR
4 x 8 x bw + 5

gripper
4 x 15

back ext
4 x 12

band abs
aantal sets

reversed wrist curls
4 sets

timber shrugs
3 x 15

wo 6 juni 2012: zwolle

paused incline bench
8 x 80
8 x 90
5 x 100

3/4 bench
8 x 80
3 x 8 x 100

machine fly
4 x 12

side raise
4 x 12

dip machine
3 x 15

do 7 juni 2012: zwolle

box squat vs light bands
12 x 2 x 100

leg press
6 x 180
6 x 220
6 x 240
6 x 260
6 x 280 pr

leg ext
4 x 12

leg curl
4 x 8

calf raise
4 sets

ab bridge
3 sets

za 9 juni 2012: zwolle

close grip paused
3 x 90
3 x 110
3 x 120
2 x 130

military press
6 x 50
6 x 60
6 x 70

pull down
4 x 8

dumbbell cleans // rear delt raise
4 x 10 // 4 x 10

tate
4 x 12

dumbbell curl

zo 10 juni 2012: zwolle

deadlift
9 x 1 x 160

pin goodmorning
6 x 100
6 x 120
6 x 130

back ext
4 x 10 x bw + 5

leg curl
4 x 8

ab crunch
3 sets

kuiten
4 sets

reversed wrist curls
4 sets