Mike Wagenvoort

di 5 april: zwolle

close grip bench
5 x 60
5 x 80
5 x 100
5 x 110 pr
5 x 100

incline bench
4 x 10 x 60

JM press
4 x 10 x 52,5

upright row
10 x 40
3 x 10 x 50

rope ext.
3 x 25 x 20

Welcome on board! De PR machine is op volle kracht. Nice.

wo 6 april: zwolle

v handle pull down
8 x 80
8 x 90
4 x 8 x 100

hammer wide grip pulley
10 x 80
4 x 10 x 100

rear delts in de cables
4 x 12

ez bar curls
3 x 15 x 42,5

hammer cable rope curl
3 x 20

shrugs
4 sets

Hahaha, nice 'partyflock' avatar!

7 april: zwolle

squat

5 x 60
3 x 100
3 x 130
wraps on
3 x 160
3 x 180 pr
wraps off
25 x 100 pr

leg press
4 x 8 x 180

leg ext
3 x 10 x FS

calves
abs

de rep-out was weer slopend maar wel goed

za 9 april: raalte

2 boards
3 x 100
slingshot
3 x 120
3 x 130
3 x 140

Close grip incline
8 x 60
8 x 70
3 x 8 x 80

lying t bar row
8 x 40
3 x 8 x 60

skullcrushers
3 sets

de komende weken wordt de slingshot gebruikt bij de ME trainingen op zaterdag

zo 10 april: raalte

block pulls
5 x 120
3 x 160
3 x 200
3 x 215
3 x 225 pr

chain suspended SSB GM
8 x 70
8 x 90
8 x 100
8 x 100

GHR
4 x 10

back extension
3 x 20

abs

di 12 april: zwolle

paused bench
3 x 5 x 80

floor press
8 x 80
8 x 90
8 x 100
8 x 100

seated press
8 x 60
8 x 70
8 x 70
6 x 80

plate front raise
3 x 12 x 25

face pulls
3 x 15

rope push down
3 x 15

wo 13 april: zwolle

bent over rows
8 x 60
8 x 80
4 x 8 x 90

dumbbell rows
8 x 40
8 x 50
3 x 10 x 50

high row
3 x 20 x FS

hammer curls
3 x 10 x 24

cable curl
3 x 20

shrugs
4 sets

do 14 april: zwolle

squat
2 x 130
2 x 130
1 x 150
1 x 150
wraps on
1 x 180
1 x 200 pr

front squat
8 x 60
8 x 80
8 x 90
8 x 70
8 x 70

leg curls
3 x 10 x 60

leg ext
3 x 10 x FS

calves
abs

yeaaaaaaa buddy!!!

The mark of a man

za 16 april: raalte

floor press
3 x 100
slingshot
3 x 120
3 x 125
3 x 130
3 x 135
3 x 140
1 x 150

incline log press
2 x 5
1 x 7

fat pull down
5 x 8

cable side raise
3 x 12

push down
3 x 20

slingshot week 2

zo 17 april: raalte

deadlift
3 x 100
3 x 140
3 x 180
3 x 210
3 x 220 pr

goodmorning
8 x 60
5 x 8 x 80

GHR
4 x 12

rev hyper
4 x 10

abs
grip

di 19 april: zwolle

wide grip bench
8 x 80
8 x 100
4 x 110
5 x 100
7 x 100

JM press
12 x 32,5
12 x 52,5
12 x 72,5
12 x 72,5
12 x 72,5

side raise
4 x 12 x 18

barbell front raise
3 x 10 x 40

1 arm cable ext
3 x 15

wo 20 april: zwolle

wide grip chins
4 x 10

bent over row
10 x 60
4 x 10 x 80

pulley
10 x 80
4 x 10 x 100

pull down
10 x 65
10 x 80
10 x 90
10 x 100

pose curls super set met cable rope hammer curls
3 sets

shrugs
4 sets

do 21 april: zwolle

deload mode
squat
deadlift
leg ext
leg curl
calves
abs

zo 24 april: raalte

close grip axle
5 x 70
5 x 70
3 x 100
slingshot
3 x 120
3 x 130
1 x 135

pulley
6 sets

dippen
2 sets

facepulls
3 sets

biceps pompen
3 sets

wo 27 april: zwolle

deload UB
bench
incline bench
upright row
high row
push down
bicep curls

do 28 april: zwolle

LB deload voorbij rammen!

box squat
5 x 100
5 x 130
5 x 140 pr
5 x 150 pr
5 x 120

leg press
15 x 140
15 x 160
15 x 180
15 x 210
pomps

leg ext
4 setjes slow

calves

abs

di 3 mei: zwolle

wide grip bench
8 x 60
8 x 80
7 x 100
8 x 80

seated dumbbell press
10 x 20
3 x 10 x 30

machine fly
3 x 15

cable side raise
3 x 12

push down
1 x 25 met rope
2 x 20 stang

Wo 4 mei Zwolle

Pully
10x75
10x90
10x90
10x90
15x75

Wide grip pulldowns
10x70
10x75
10x80
10x80

rear delts

12x8
12x8
12x8

Curls
12x30
12x50
10x50
8x50

Hammer curls
3 sets

Shrugs
15x100
12x120
12x120
12x100

do 5 mei: zwolle

squat
5 x 100
5 x 130
3 x 5 x 140

hack squat
5 sets

abs
4 sets

leg ext
3 sets

za 7 mei: raalte

paused bench
3 x 100
slingshot
3 x 120
1 x 130, 2f
5 x 100


vincypress
6 x 60
5 x 70
6 x 70
10 x 60

t bar row
5 sets

side raises
3 sets

bicep curls
3 sets

push down
3sets

zo 8 mei: raalte

deadlift van blocks
5 x 100
5 x 140
5 x 180
2 x 210...
3 x 180

low box squat SSB
6 x 70
6 x 80
6 x 90
6 x 100
5 x 110

back ext.
3 sets

GHR
3 sets

abs
grip

di 10 mei: zwolle

paused bench
3 x 5 x 80

close grip paused
8 x 80
7 x 90
7 x 90
8 x 80

seated press
10 x 50
10 x 60
10 x 50

machine fly
4 sets

overhead rope
4 sets

cable side raise
3 sets