Mike Wagenvoort

do 27 oktober: zwolle

squats
3 x 100
3 x 130
3 x 150
3 x 170
3 x 184 pr

lunges met dumbbells (per kant)
4 x 12 stappen x 22

back extension
4 x 15

abs crunch machine
4 x 15

leg extension
4 x 12 x 60

calve raise
4 sets

za 29 oktober: raalte

paused bench
3 x 90
3 x 110
3 x 120
3 x 125 pr
1 x 132 pr
1 x 135 pr

paused swiss bar bench
8 x 85
8 x 85
8 x 95 pr
5 x 105 pr

hammer pull down
5 x 8

face pulls
3 x 15

band push down
4 x 20

ez bar cable curl
3 sets

zo 30 oktober: raalte

deficit deadlift met chains
3 x 1 x 140
3 x 1 x 140
3 x 1 x 140

chains susp GM SSB
6 x 65
6 x 105
6 x 125
7 x 140 pr

GHR
4 x 10

rev hyper
3 x 12

band abs links en rechts
3 x 12

grip
3 x 20

di 1 november: zwolle

paused bench vs band
8 x 3 x 70

seated press
8 x 50
8 x 64
8 x 74 pr
6 x 80

dumbbell fly
3 x 10

upright row
4 x 15

lying db ext.
3 x 12

push down
3 x 20

wo 2 november: zwolle

wide grip pull up
4 x 10

t bar row
8 x 55
8 x 70
8 x 75
8 x 75
15 x 55

high row
4 x 12

cable pull apart
4 x 12

ez bar curls
3 x 12

cable rope curls
4 x 15

do 3 november: zwolle

beltloze fullsquat
8 x 90
8 x 110
8 x 124
8 x 140 pr

1 legged leg press
4 x 8

back ext
4 x 12 x bw + 20

leg ext
4 x 12

leg raises
3 x 15

side bends
3 x 15

calves
3 x 20

za 5 november: raalte

floor press
3 x 90
3 x 115
3 x 130 pr
1 x 140 pr
1 x 145 pr

paused cambered bar
8 x 80
8 x 90
7 x 100
7 x 90

fat bar pull down
4 x 8

face pulls
4 x 12

push down
3 x 20

hammer rope curls
3 x 12

zo 6 november: raalte

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 125
6 x 140 pr

GHR
4 x 12

reverse hyper
4 x 10

band abs
3 x 12

grip
3 x 20

di 8 november: zwolle

close grip paused bench
8 x 80
8 x 100
8 x 110 pr
8 x 104

seated dumbbell press
10 x 28
10 x 30
10 x 32
8 x 32

machine fly
4 x 12

seated side raise
4 x 12 x 14

plate front raise
3 x 15

machine tricep ext
4 x 15

wo 9 november: zwolle

bent over row
8 x 80
8 x 100
8 x 100
8 x 110
8 x 110
6 x 120

v handle row
4 x 8

pull down
4 x 8 x 100

rear delt machine
4 x 12

dumbbell curl
4 x 10 x 22

pose curl / cable rope curl
4 x 12 / 4 x 15

do 10 november: zwolle

squat vs bands
12 x 2 x 110

front squat
8 x 80
8 x 100 pr
5 x 100
8 x 80

back ext
4 x 12

band leg curl
3 x 12

abs
3 x 15

leg ext
4 x 10

calves
3 x 25

za 12 november: raalte

reversed band paused bench
3 x 100
3 x 120
3 x 135
3 x 145
1 x 155
1 x 160

swiss bar bench
8 x 85
8 x 95
7 x 95
8 x 95
7 x 95

supported t rows
4 x 8 x 60

seated face pulls
4 x 12

cable side raise
3 x 12

push down
3 x 20

fat bar preacher
4 x 15

zo 13 november: raalte

rack pulls
3 x 140
3 x 180
3 x 220
3 x 235
3 x 250 pr
1 x 260 pr

good morning
8 x 60
8 x 80
8 x 90
8 x 80

GHR
4 x 10

reverse hyper slow
3 x 10

band abs
3 x 12 links en rechts

sledgehammer twist
5 sets per arm

seated calves
3 x 15

di 15 november: zwolle

speed bench vs band
8 x 3 x 76

incline dumbbell bench
8 x 34
8 x 38
3 x 8 x 40

cable fly
4 x 12

upright row
4 x 10

dumbbell front raise
3 x 10

dips
3 x 15

wo 16 november: zwolle

wide grip pull up
4 x 10

machine row (per kant)
8 x 45
8 x 60
8 x 75
8 x 85
8 x 85

pulley
10 x 75
10 x 85
10 x 95
10 x 95

cable pull apart
4 x 12

hammer curl
3 x 10 x 24

machine curl
3 x 12 + dropset

do 17 november: zwolle

reversed band squat
3 x 140
3 x 170
3 x 190
3 x 200
1 x 210

hack squat machine
8 x 80
8 x 100
3 x 8 x 120

back ext
3 x 12

leg raise
3 x 15

leg ext
4 x 12

calf raise
4 x 25

za 19 november: raalte

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

incline cg paused axle
8 x 70
8 x 80
7 x 85
6 x 85

fat pull down
4 x 8

side raise
4 x 12 x 18

face pulls
3 x 15

band push down / fat ez bar curls
4 x 15 + 4 x 8

zo 20 november: raalte

deadlift met chains
9 x 1 x 130

chain susp. GM SSB
6 x 65
6 x 105
6 x 125
8 x 145 pr

GHR
4 x 8

fallout
4 x 12

hammer twist
zijwaarts 3 x 10
recht 3 x 10

seated calves
3 x 15

di 22 november: zwolle

wide grip bench paused
8 x 90
8 x 100
8 x 110
7 x 110

barbell extensions
4 x 10

machine fly
4 x 12

seated side raise / plate front raise
4 x 12 / 4 x 12

machine tricep extensions
4 x 15

wo 23 november: zwolle

wide grip pull up
4 x 10

bent over row
8 x 80
8 x 100
8 x 110
8 x 100
8 x 100

low row (per kant)
4 x 10 x 45

machine pull apart
4 x 12

dumbbell curl
4 x 10

hammer rope curl
4 x 15

do 24 november: zwolle

front squat
8 x 60
8 x 90
7 x 110 pr
8 x 90
8 x 90

leg press
5 x 8

back extension
4 x 10

decline abs
4 x 10

band leg curl
4 x 12

leg ext / calves
4 x 12 / 4 sets

za 26 november: raalte

buffalo bar bench vs double mini's
3 x 65
3 x 85
3 x 105
2 x 110
1 x 115

4 board press
6 x 100
6 x 120
6 x 130 pr

fat hammer pull down
4 x 6

face pulls
4 x 12

upperback circuit
3 sets

push down
3 x 25

ez bar cable curls
4 sets

haha, laatste keer dat ik 4 board deed was 1 x 135 mijn pr.

zo 27 november: raalte

deadlift met chains
3 x 1 x 140
3 x 1 x 140
3 x 1 x 140

goodmorning safetybar
6 x 65
6 x 105
6 x 125
6 x 135
6 x 145 pr

back extension 1 leg
4 x 10 links
4 x 10 rechts

axle deadlift
4 sets

band abs / band leg curl
4 x 12 / 4 x 12

di 29 november:

speed bench
8 x 3 x 70 + band

seated paused dumbbell press
8 x 26
8 x 30
8 x 34 pr
8 x 34
8 x 34

incline cable fly
4 x 12

upright row
4 x 12

overhead rope ext
4 x 15

reverse grip 1 arm push down
4 x 12

wo 30 november: zwolle

wide grip pull up
4 x 10

bent over row
6 x 80
6 x 100
6 x 120
6 x 130
12 x 100

v handle row
4 x 8 x 60

machine rear delt
4 x 12

ez bar curls
5 x 12

hammer curls
3 x 10