Mike Wagenvoort

za 2 november 2013: raalte

2 board press
3 x 125
3 x 140
3 x 155
2 x 160
1 x 165

machine incline vs mini's
5 sets

yates row
4 x 10

incline cable fly
3 x 12

pull down
4 x 10

side raise // y raise
4 x 12 // 4 x 10

rope biceps
4 sets

zo 3 november 2013: raalte

SSB pin goodmorning
Leg press
GHR
fall outs
shrugs
wrist curls
prowler runs

di 5 november 2013: zwolle

speed bench vs monster mini
8 x 3 x 70

dumbbell shoulder press
4 x 10 x 36

low row // band push down
4 x 12 // 3 x 30

high row // rear delt machine
4 x 12 // 4 x 12

machine side raise
4 x 12

cable fly
3 x 12

za 9 november 2013: raalte

bench
3 x 110
1 x 130
1 x 145
1 x 155
1 x 160
1 x 165

0,1,2,3 board
3,3,3,3 x 110
3,3,3,3 x 110
3,3,3,3 x 110
3,3,3,3 x 110

incline cable fly
3 x 12

low row
4 x 10

high row
4 x 12

upright row // front raise
4 x 12 // 4 x 12

fat ez bar biceps
paar sets

zo 10 november 2013: raalte

squat
1 x 130
1 x 160
1 x 180
1 x 200
wraps
1 x 215
1 x 225

GHR + 15 kg
4 x 10

reverse hyper
4 x 12

fall out
4 x 10

band abs // gripper
4 sets

za 16 november 2013: raalte

seated military
3 x 70
3 x 85
3 x 95
3 x 100
1 x 105

cross dumbbell ext
5 sets x 15

yates row
4 x 10

high row
3 x 12

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

cable fly
3 sets

biceps
paar sets

zo 17 november 2013: raalte

deadlift
1 x 200
1 x 230
1 x 250
1 x 265
1 x 275

GHR
5 x 10 x bw + 20

back ext
4 x 12

hack squat
4 sets x 40 + 3 kettingen per kant

fall out
4 x 10

grip
paar sets

za 23 november 2013: raalte

rack lock out
5 x 130
3 x 5 x 150

fat ez bar ext
15
15
12
8
8

incline cable fly
4 x 12

yates row
4 x 12

fat hammer pull down
4 x 8

upright row
4 x 12

hammercurls
paar sets

zo 24 november 2013: raalte

SSB squat vs monster mini
3 x 135
3 x 155
3 x 175
3 x 185
1 x 200

SSB pin goodmorning
4 x 12

leg press
4 x 10

GHR
4 x 10 x bw + 10

ab pulldown
4 x 15

dumbbell wrist curls // band abs
paar sets

prowler runs
5 x

di 26 november 2013: zwolle

speed bench vs monster mini
8 x 3 x 84

seated dumbbell press
8 x 36
8 x 38
12 x 40
8 x 40

pull up
4 x 10

low row
4 x 12

rope ext
3 x 30

machine side raise // cable fly
4 x 12 // 4 x 15

biceps paar sets

za 30 november 2013: raalte

swiss bar bench
3 x 110
3 x 125
3 x 135
3 x 145
1 x 152
1 x 157

cable fly
4 x 15

dumbbell ext cross face
15
12
10
10
10

dumbbell row
10 x 60
12 x 70
10 x 70
8 x 70

v handle row
4 x 10

side raise
4 x 12

wat biceps

zo 1 december 2013: raalte

deadlift vs light bands
3 x 180
3 x 210
3 x 225
1 x 240

GHR vs light + 15
4 x 10

reverse hyper
4 x 15

hack squat
5 sets

decline abs vs monster mini
4 x 12

wat grip

di 3 december 2013: zwolle

speed bench vs monster mini
8 x 3 x 80

dumbbell bench
15 x 50
10 x 50 + monster mini
8 x 50 + monster mini
12 x 50

high row
4 x 12

machine fly
4 x 12

t bar row
4 x 15

machine side raise
4 x 12

band push down // cable curl
3 x 30 // 4 x 12

za 7 december 2013: raalte

floor press
3 x 100
3 x 120
3 x 135
3 x 150
3 x 160

fat swiss bar bench
12 x 110
10 x 110
8 x 110
8 x 110

incline cable fly
4 x 12

dumbbell row
4 x 12 x 70

fat hammer pulldown
4 x 12

cable upright row
4 x 12

supported rear delt raise
4 x 12

zo 8 december 2013: raalte

SSB pin goodmorning
4 x 12 x 125

leg press
12 x 8 plates
12 x 10 plates
8 x 11 plates
7 x 12 plates

GHR
4 x 12

back ext met ketting
4 x 15

fallouts
4 x 12

gripwerk

za 14 december 2013: raalte

bench vs doubled monster mini
3 x 80
3 x 100
3 x 110
1 x 120

fat ez bar ext
15
13
10
10
8

cable fly
4 x 12

yates row
4 x 10

high row // face pulls
4 x 12 // 4 x 10

machine side raise // machine curls
4 sets // 4 sets

zo 15 december 2013: raalte

cambered bar squat
3 x 140
3 x 170
3 x 190
3 x 200
1 x 210

back attack
5 sets

GHR fixed
4 x 10

hanging knee raise
4 sets

wrist curls

di 17 december 2013: zwolle

speed bench vs monster mini
7 x 3 x 74

incline dumbbell bench
4 x 10

barbell row
4 x 15

high row
4 x 12

machine fly
3 x 15

machine rear delt
3 x 15

cable ext // cable side raise
3 x 30 // 4 x 12

wat biceps

zo 29 december 2013: raalte

rack pulls
3 x 180
3 x 220
3 x 250
3 x 280
1 x 300

hack squat
5 sets

GHR
4 x 12

ab pulldown
4 x 15

wrist curls
4 sets

cable twists
3 sets

zo 12 januari 2014: raalte

deadlift met chains
1 x 180
1 x 210
1 x 230

leg press
8 x 7 plates
8 x 8 plates
8 x 9 plates
2 x 8 x 10 plates
20 x 7 plates

GHR
5 x 10

ab circuit