Mike Wagenvoort

wo 24 juli 2013: zwolle

squat
8 x 3 x 100

lunges
4 x 12

leg curl
4 x 10

leg ext
5 sets

standing calf raise
4 sets

abs
3 sets

di 30 juli 2013: zwolle

squat
8 x 3 x 100

hack squat
5 x 8

leg curl
4 x 10

standing calf raise
4 sets

leg ext
5 x 12

ab crunch
4 sets

di 30 juli 2013: zwolle

speed bench
10 x 2 x 70 + monster mini

close grip bench
20 x 90
14 x 90
10 x 90

machine row
4 x 12

high row
4 x 12

upright row
4 x 12

1 arm cable ext
3 x 30

biceps
paar sets

za 3 augustus 2013: raalte

swiss bar bench
3 x 80
3 x 100
3 x 115
2 x 125
1 x 130

incline cable fly
4 x 12

ultimate bar ext vs monster mini
5 x 8

supported rows
4 x 10

1 arm high row
3 x 12

face pulls // machine side raise
4 x 12 // 4 x 12

lying ez bar cable curls
3 sets

zo 4 augustus 2013: raalte

squat vs green bands
3 x 100
3 x 130
1 x 150
1 x 160

stiff leg deadlift
8 x 140
4 x 8 x 160

GHR
4 x 15

ab pulldown
4 x 15

hex dumbbell hold
3 sets

di 6 augustus 2013: zwolle

speed bench vs monster mini
8 x 3 x 64

incline dumbbell bench
4 x 10

dumbbell row
5 x 12

v handle row
4 x 15

band ext
3 x 30

side raise
4 x 12

preacher curls
paar sets

do 9 augustus 2013: zwolle

squat no belt
20 x 100
12 x 100
12 x 100
12 x 100

leg press
5 x 12 x 200

leg ext
5 x 12

leg raise
4 x 15

calf raise
5 sets

terug van vakantie
di 27 augustus 2013: zwolle

speed bench vs monster mini
8 x 3 x 60

3/4 bench
3 x 12 x 90

barbell row
4 x 12

high row
4 x 12

rear delt raise
4 x 12

band push down
3 x 30

bicep cable curl
3 sets

wo 28 augustus 2013: zwolle

squat
8 x 3 x 100

back ext
5 x 15

leg press
4 x 15 x 200

leg ext
3 x 12

calf raise
4 sets

ab machine
4 sets

za 31 augustus 2013: raalte

floor press
5 x 90
5 x 110
5 x 120
3 x 120

machine incline vs doubled mini's
5 sets

low row
4 x 12

fat hammer pulldown
4 x 12

side raise
4 x 10

lying band pull apart
3 x 12

zo 1 september 2013: raalte

cambered bar goodmorning + ketting
4 x 6 x 105

back attack
4 x 12 x 35

GHR
4 x 10 x bw + light band

back ext
3 x 20

gripper
4 sets

ab pulldown
4 sets

di 3 september 2013: zwolle

speed bench vs monster mini
8 x 3 x 64

close grip incline
4 x 8 x 80

yates row
4 x 12

pulley
4 x 15

upright row
4 x 12

crossface ext
3 x 30

wo 4 september 2013: zwolle

speed squat vs light bands
10 x 2 x 90

deadlift vs light band
7 x 1 x 120

leg ext
5 x 12

abs
4 sets

standing calf raise
5 sets

za 7 september 2013: raalte

rack lock outs
5 x 115
5 x 125
5 x 125
5 x 125
4 x 125

fat ez bar ext
15
13
10
10
8

low row
4 x 12

high row
3 x 10

face pulls
4 x 12

side raise
4 x 10

zo 8 september 2013: raalte

squat SSB vs monster mini
3 x 105
3 x 125
3 x 145
3 x 160
1 x 170

SLDL
8 x 140
8 x 140
8 x 140
8 x 140

GHR
4 x 12

reverse hypers
3 x 10

wrist curls
4 sets

di 10 september 2013: zwolle

speed bench vs monster mini
8 x 3 x 60

machine fly
4 x 12

barbell rows
5 x 10

rear delt raise
4 x 12

cross face dumbbell ext
4 x 15

machine side raise
4 x 12

machine curls
3 sets

wo 11 september 2013: zwolle

squat
6 x 10 x 100

deadlift vs light
7 x 1 x 110

band leg curl
4 x 12

standing calf raise
4 sets

decline abs met 20 kg plate
4 x 15

leg ext
4 x 12

za 14 september 2013: raalte

swiss bar bench
3 x 100
3 x 115
3 x 122
1 x 130

0 board, 1 board, 2 board, 3 board press
3 x 90
3 x 100
3 x 100
3 x 100
3 x 100 met 2 x 100 op de 3 board

cable fly
4 x 12

yates row
4 x 12

fat bar pull down
4 x 8

face pulls
4 x 12

machine side raise // biceps
3 x 12 // 3 sets

zo 15 september 2013: raalte

rack pulls
3 x 140
3 x 180
3 x 220
3 x 240
1 x 255

back attack
4 x 12

hack squat met 6 kettingen
4 sets

fall out
4 sets

wrist curls
3 sets

di 17 september 2013: zwolle

speed bench vs monster mini
8 x 3 x 70

machine press vs monster mini
4 x 12

wide grip pull up
4 x 10

pulley
5 x 10

band ext
3 x 30

cable pull apart
4 x 12

side raise
4 x 12

wo 18 september 2013: zwolle

squat
3 x 3 x 90

deadlift vs light band
9 x 1 x 120

1 leg squat
4 x 12

leg curl
4 x 12

standing calf raise
4 sets

abs

za 21 september 2013: raalte

bench vs doubled mini's
3 x 80
3 x 90
3 x 100
1 x 110

machine incline vs monster mini
15
13
10
8
8

supported rows
5 x 8

pulley
5 x 10

supported rear delt raise // y raise
3 x 12 // 3 x 12

curls
paar sets

zo 22 september 2013: raalte

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

rack pull vs doubled monster mini
20 x 100
2 x 20 x 110

GHR vs light band
4 x 12

decline abs
3 x 20

plate hold // gripper
3 sets

za 28 september 2013: raalte

floor press
3 x 90
3 x 110
3 x 125
3 x 135
1 x 150

dumbbell bench vs monster mini
8 x 35
8 x 40
8 x 40
8 x 40
6 x 40

yates row
5 x 12

high row
3 x 12

face pulls
4 x 12

side raise
4 x 12

fat ez bar curls
paar sets

zo 29 september 2013: raalte

SSB squat
3 x 135
3 x 155
3 x 170
1 x 180
1 x 190

stiff leg deadlift
8 x 140
8 x 150
8 x 155
8 x 155
8 x 155

reverse hypers // gripper
4 x 12 // 4 x 12

band abs (links, rechts, midden)
3 sets

wrist curls
3 sets

di 1 oktober 2013: zwolle

speed bench vs monster mini
8 x 3 x 70

seated dumbbell press
10 x 34
9 x 34
8 x 34
8 x 34

barbell row
5 x 10

cable fly // band ext
4 x 15 // 3 x 30

pulley
4 x 12

machine side raise
4 x 12

preacher curls
paar sets

wo 2 oktober 2013: zwolle

speed squat vs light band
8 x 3 x 90

front squat
5 x 8

leg curl
3 x 10

standing calf raise
4 sets

leg raise
4 x 12

leg ext
5 sets

za 5 oktober 2013: raalte

2 board press
3 x 110
3 x 125
3 x 135
3 x 145
1 x 155

fat ez bar ext
16
13
11
9
8

chain fly
4 x 12

low row
5 x 10

fat hammer pull down // band pull apart
4 x 8 // 3 x 12

side raise
4 x 10

zo 6 oktober 2013: raalte

deadlift vs light bands
3 x 140
3 x 170
3 x 200
3 x 215
1 x 225

leg press vs average bands
5 x 8

GHR
4 x 10

reverse hypers // gripper
3 x 12 // 3 sets

ab pulldown
4 sets

za 13 oktober 2013: raalte

1 board press
3 x 110
3 x 125
3 x 135
3 x 145
1 x 155

incline vs mini's
5 sets

yates row
4 x 10

high row
4 x 12

face pulls
4 x 12

side raise
4 x 12

zo 13 oktober 2013: raalte

cambered bar goodmorning met chains
6 x 110
8 x 140
6 x 150
4 x 150

leg press plates per kant
8 x 7 plates
10 x 8
8 x 9
8 x 10
6 x 10

back attack
3 x 12

GHR
4 x 10

wrist curles // gripper
3 sets // 3 sets

5 prowler runs op en neer

za 19 oktober 2013: raalte

swiss bar bench
3 x 110
3 x 125
3 x 135
3 x 142
1 x 150
1 x 155

fat ez bar ext
5 sets

supported rows
4 x 10

yates row
4 x 8

dumbbell cleans
4 x 12

preacher curls
paar sets

side raise
3 x 12

zo 20 oktober 2013: raalte

squat vs light bands
3 x 130
3 x 160
3 x 180
3 x 190
1 x 200

back attack
3 x 12

GHR
4 x 10

leg press horizontaal
4 sets

fall outs
4 sets

grip

zo 17 oktober 2013: raalte

deadlift reverse medium bands
3 x 220
3 x 250
3 x 270
1 x 285
1 x 300

back attack
4 x 12

GHR
4 x 15

hack squat met 3 kettingen per kant
4 x 12
dropset

band abs
4 sets

wrist curls
4 sets