Mike Wagenvoort

di 20 september: zwolle

paused bench
3 x 3 x 80

close grip paused bench
8 x 90
8 x 100
6 x 110
7 x 100

floor press
4 x 8 x 80

machine fly
3 x 12

upright row
4 x 10

plate front raise
3 x 15 x 20

overhead rope ext
3 x 20

wo 21 september: zwolle

bent over row
10 x 70
10 x 80
10 x 90
10 x 100
10 x 90

pulll down
4 x 8

high row
4 x 15

machine rear delts
4 x 12

hammer curls
3 x 12

machine curls
4 x 15, laatste dropset

do 22 september: zwolle

squat
3 x 3 x 120

box squat
3 x 120
3 x 140
3 x 150
3 x 150
3 x 150

front squat
8 x 60
8 x 80
5 x 100
4 x 100
8 x 80

abs - leg raises
3 sets

leg curl
3 x 10

leg ext
3 x 10

calves
3 sets

za 24 september: raalte

1 board press
3 x 100
3 x 110
3 x 120
3 x 130 pr
1 x 135 pr
1 x 140 pr

incline machine ( per kant)
4 x 8 x 40

hammer grip pull down
5 x 8

side raise
4 x 12

face pulls
3 x 12

band push down / dumbbell curl
3 sets

zo 25 september: raalte

deadlift met chains
3 x 1 x 130
3 x 1 x 130
3 x 1 x 130

low box squat SSB
6 x 65
6 x 85
6 x 105
6 x 120
12 x 85

GHR
4 sets

fall out
3 x 10

gripper
3 sets

calves
3 x 25

di 27 september: zwolle

wide grip paused bench
8 x 80
4 x 8 x 100

seated dumbbell press
10 x 24
3 x 10 x 30

tate press
4 x 12

side raise
3 x 12 x 16

rope ext
3 x 15

incline cable fly
3 x 12

wo 28 september: zwolle

wide grip pull up
5 x 10

dumbbell row
4 x 8

pull down
4 x 10

seated rear delts
4 x 12

ez bar curls
3 x 12

1 arm cable curl
3 x 12

do 29 september: zwolle

squat
3 x 100
3 x 130
3 x 150
3 x 164
3 x 174

hack squat ( per kant)
3 x 8 x 40
8 x 45
8 x 50

back ext
3 x 15

leg curl
3 x 10

abs
3 x 15

leg ext
3 x 12

calves

za 1 oktober: raalte

speed bench
8 x 3 x 70 + chains

cambered bar bench
8 x 60
8 x 80
8 x 90
7 x 100

low row
5 sets

axle upright row
4 x 10

band push down
3 x 20
pushdown : 2 sets

bicep curl
3 sets

zo 2 oktober: raalte

speed deadlift
3 x 1 x 140 + chains
3 x 1 x 140 + chains
3 x 1 x 140 + chains
3 x 1 x 140 + chains

chains susp GM SSB
6 x 55
6 x 85
6 x 105
6 x 125
7 x 135 pr

fallout
3 x 10

GHR
4 x 8

grip
3 sets

di 4 oktober: zwolle

paused bench
8 x 80
4 x 8 x 104

dumbbell bench
8 x 36
3 x 8 x 38

machine fly
3 x 12

upright row
3 x 12

lying floor ext
3 x 12

dumbbell kick back
3 x 12

wide grip pull up
4 x 10

machine row
5 x 8 ( 60 -70 -70 -80 - 60)

pulley
4 x 12 x 85

cable pull aparts
4 x 12

pose curls
3 x 12

rope cable curl
3 x 15 + dropset

do 6 oktober: raalte

box squat SSB met chains
12 x 2 x 105 + chains

hack squat
8 x 40
8 x 80
7 x 100
8 x 80
8 x 80

back ext
12 x bw
2 x 12 x bw + 10

side bends
3 x 10

leg ext
3 x 12

calves
3 x 20

zo 9 oktober: raalte

speed deadlift met chains
3 x 1 x 150
3 x 1 x 150
3 x 1 x 150

low box squat SSB
6 x 65
6 x 95
6 x 115
7 x 130 pr
6 x 105

GHR
4 sets

abs
3 x 15

grip
3 sets

di 11 oktober: zwolle

incline paused bench
8 x 50
8 x 70
8 x 80
8 x 84 pr
5 x 90

JM press
10 x 60
10 x 70
10 x 70
10 x 70

upright row
4 x 12

hammer pull down
10 x 85
10 x 90
10 x 95
10 x 100

dumbbell curl / rope push down
3 sets

wo 12 oktober: zwolle

beltloze full squat
8 x 90
8 x 110
8 x 130
8 x 130
8 x 130

back extension
4 x 15

abs
3 x 15

leg ext
4 x 12

kuiten
3 sets

za 15 oktober: raalte

2 board press
3 x 90
3 x 110
slingshot
3 x 130
3 x 140
3 x 153 pr
1 x 160
1 x 165 pr

cambered bar
12 x 80
10 x 90
9 x 90

supported rows
4 sets

seated side raise
4 x 12

rope pose down
3 x 20

bicep curls
3 sets

zo 16 oktober: raalte

deadlift
3 x 140
3 x 180
3 x 210
3 x 225
3 x 235 pr

good morning
4 x 12 x 60

GHR
4 x 8

rev hyper
3 x 10

grip
3 sets

fallout / band abs / side bends

di 18 oktober: zwolle

wide grip bench
8 x 90
8 x 100
8 x 110 pr
8 x 100

dumbbell press
10 x 28
10 x 30
10 x 32
10 x 32

cable side raise
4 x 12

seated face pulls
3 x 15

1 arm cable ext
3 x 15

overhead rope ext

wo 19 oktober: zwolle

wide grip pull up
5 x 10

t bar row
4 x 10

v handle pull down
4 x 10

rear delt machine
4 x 12

barbell curls
4 x 12

dumbbell werk
4 sets

do 20 oktober: zwolle

speed squats: box squat vs bands
12 x 2 x 100

leg press (pauze onderin)
8 x 140
8 x 180
8 x 200
8 x 200
8 x 200

back extension
4 x 12

abs
3 x 12

leg ext
4 x 12

kuiten
3 sets

za 22 oktober: raalte

speed bench
8 x 3 x 80

dumbbell bench
10 x 31
4 x 10 x 41

axle upright row
4 x 10

low row
5 sets

band push down
3 x 15

ez bar cable curls
3 sets

zo 23 oktober: raalte

deficit deadlift
3 x 1 x 130 + chains
3 x 1 x 130 + chains
3 x 1 x 130 + chains

cambered bar low box squat
6 x 75
6 x 105
6 x 125
6 x 135 pr

GHR
4 x 8

leg raise
4 x 15

grip
3 sets

di 25 oktober: zwolle

paused incline bench
8 x 50
8 x 70
8 x 80
8 x 90 pr

jm press
8 x 40
8 x 60
3 x 8 x 80

superset: plate front raise / side raise
4 x 15 / 4 x 10

incline cable fly
4 x 15

dumbbell kickback
3 x 15

tricep extension machine
3 sets

wo 26 oktober: zwolle

wide grip pull up
4 x 10

bent over row
10 x 80
4 x 10 x 90

high row
4 x 15 x 100

seated rear delts
4 x 10

hammer curls
4 x 10 x 24

pose curls
3 sets