Mike Wagenvoort

do 1 december: zwolle

box squat vs light bands
12 x 2 x 100

hack squat
8 x 80
8 x 100
8 x 120
8 x 130 pr
8 x 130

back ext
4 x 12

leg ext
4 x 12

swiss ball crunch
4 x 15

calf raise
4 sets

za 3 december: raalte

paused bench
3 x 90
2 x 115
1 x 120
1 x 130
1 x 140 pr
1 x 145 pr

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

fat bar pull down
5 x 8

face pulls
4 x 12

cable side raise
4 x 10

band push down
4 x 15

fat ez bar bicep curls
3 x 12

rear delt raise
3 x 10

zo 4 december: raalte

deadlift met chains
9 x 1 x 150

low box squat SSB
6 x 105
6 x 125
3 x 6 x 105

GHR
4 x 10

rev hypers
4 x 12

ab rope crunch
4 x 15

seated calf raise
4 sets

di 7 december: zwolle

floor press
8 x 90
8 x 110 pr
8 x 116 pr
7 x 110

seated press paused
8 x 50
3 x 8 x 60

machine fly
4 x 10

seated side raise
4 x 12

tate press
4 x 12

push down
3 x 20

7 december 2011: zwolle

close chins
4 x 10

chest sup rows per kant
8 x 50
8 x 60
8 x 70
8 x 70

wide pull down
4 x 8 x 85

seated rear delts
4 x 12

dumbbell curls
3 x 10

curl machine strict
3 x 12
+ 2 setjes lichte hammer curls

do 8 december 2011: zwolle

beltloze full squat
6 x 120
6 x 130
6 x 140
6 x 150 pr
6 x 120 paused

walking lunges
4 x 10 stappen per kant

leg press
3 x 10 x 140

leg ext / kuiten
4 x 12 / 4 sets

leg curls / machine ab crunch
3 x 12 / 3 x 20

za 10 december 2011: raalte

2 board press
3 x 90
slingshot
3 x 110
3 x 130
3 x 145
3 x 155 pr
1 x 166 pr
1 x 172 pr

cambered bar bench paused
8 x 80
8 x 90
8 x 100 pr

low row
4 x 10

face pulls
4 x 12

plate front raise
3 x 12 x 20

1 arm push down
4 x 15

cable curls / band push down
3 sets

zo 11 december 2011: raalte

deadlift
3 x 140
3 x 170
3 x 200
1 x 220
1 x 235
1 x 250 pr

low bar good morning
10 x 90
10 x 110
10 x 120
10 x 130

GHR
4 x 10

axle hold
5 x 90

fall out
4 x 10

seated calf raise
3 sets

di 13 december 2011: zwolle

paused bench vs band
8 x 2 x 74

dumbbell bench
8 x 40
8 x 44
7 x 50
6 x 50

dumbbell fly
4 x 12

upright row
4 x 10

floor extensions
4 x 10

machine extension
3 x 20

wo 14 december 2011: zwolle

wide pull up
4 x 10

bent over row
8 x 90
6 x 110
3 x 6 x 120

v handle row
4 x 10 x 60

cable pull apart
4 x 12

pose curls
4 x 10

rope hammer curl
4 x 12

machine curl
2 drop sets

do 15 december 2011: zwolle

squat
3 x 140
3 x 170
3 x 190 pr
1 x 200 pr
1 x 206 pr

hack squat
8 x 40
8 x 80
8 x 100
3 x 8 x 120

back ext
4 x 12

leg ext
4 x 12

leg raise
4 x 15

calf raise
4 sets

squats voelden goed, mooie afsluiter voor het jaar lijkt me, vorige pr was 190 zonder wraps nu 206. Dat maakt 206 + 145 + 250 = 601 training totaal.

za 17 december 2011: raalte

1 board press
3 x 110
3 x 120
3 x 130
1 x 140
1 x 145 pr

swiss bar rack press
8 x 95
3 x 7 x 105

fat hammer pull down
4 x 8

seated side raise
4 x 12

upper back super set
4 x

band push down / fat ez bar curls
4 x 20 / 4 x 10

zo 18 december 2011:

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

chain susp GM SSB
8 x 105
8 x 125
8 x 135

back attack
4 x 12 x 15 + doubled mini's

pronated holds

medicijn bal abs
4 sets

di 20 december 2011: zwolle

incline bench paused
8 x 70
8 x 84
7 x 94
8 x 80

barbell extensions
5 x 10 x 50

upright row
4 x 12

plate front raise
4 x 15 x 20

machine fly
4 x 12

machine dips
4 x 15

wo 21 december 2011: zwolle

wide grip pull up
4 x 10

machine row per kant
8 x 55
8 x 65
8 x 75
8 x 75

high row
4 x 12 x 100

seated rear delt
4 x 12

seated dumbbell curl
4 x 10 x 16

cable rope curls
3 x 15

do 22 december 2011: zwolle

box squat vs bands
12 x 2 x 100

front squat
8 x 80
9 x 100
8 x 100
8 x 80

1 leg leg press
4 x 10

leg ext
4 x 10

calve raise
4 sets

band leg curl
3 x 10

Bench+ doubled mini's
3x80
3 x 100
1 x 110
1 x 115

Triceps hell:
90kg 3 reps per board; normal grip
repeat met close grip
repeat met super close grip

Body rows straps 4x10

Ultimate bar ext:
10x40kg
2x10x50kg

Cable side raise 4 sets
Cable fly 3 sets

ma 26 december 2011: raalte

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

low box squat SSB
6 x 65
6 x 105
6 x 125
5 x 145
3 x 155 pr
3 x 160 pr

back attack + mini band
12 x 10
12 x 15
12 x 25
12 x 25

GHR
3 x 8

roller abs
3 x 10

barbell holds 10 sec
100, 140, 160, 160, 160

di 27 december 2011: zwolle

paused bench + super mini
8 x 3 x 80

incline dumbbell bench
8 x 32
8 x 36
8 x 40
7 x 44
6 x 44

rock n rolls
4 x 10

incline cable fly
4 x 12

side raise
4 x 10

face pulls
3 x 12

band push down
3 x 20

wo 28 december 2011: zwolle

wide grip pull up
4 x 10

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

v handle row
4 x 10 x 45

cable pull apart
4 x 12

rope curls
3 x 15

machine curls
3 x 10

zo 1 januari 2012: raalte

deficit deadlift + chains
9 x 1 x 150

SSB goodmorning
6 x 65
6 x 105
6 x 125
5 x 145
2 x 155

GHR
4 x 8

rev hypers
4 x 10

Hex dumbbell holds + seated gripper:
4 supersets

wenning abs
4 x 15 + 2 series ab bridge met lichte bepakking

di 3 januari 2012: zwolle

paused bench
8 x 90
8 x 100
6 x 110
5 x 110

seated press paused
4 x 8 x 60

machine fly
4 x 12

tate press
4 x 10

upright row
4 x 12

face pulls
4 x 10

machine extensions
4 x 15

machine delts
4 x 10

wo 4 januari 2012: zwolle

wide grip pull up
4 x 12

bent over row
6 x 100
6 x 120
6 x 120
10 x 100

pulley
4 x 10

v handle row
4 x 8

rear delt machine
4 x 12

dumbbell curls
4 x 10

ez bar curls
4 x 12

rope hammer curl
4 x 15 + 2 dropsets

do 5 januari 2012: zwolle

beltloze full squat
8 x 100
8 x 120
8 x 144 pr
8 x 120

hack squat
10 x 40
5 x 10 x 80

back ext
4 x 10

leg raise
3 x 15

leg ext / calf raise
4 x 10 / 4 sets

za 7 januari 2012: raalte

bench + chains
3 x 80
3 x 90
3 x 100 pr
1 x 110
1 x 115 pr
1 x 118 pr

swiss bar bench
8 x 75
8 x 85
8 x 95
6 x 105

fat bar pull down
4 x 8

seated face pulls / back raises
4 x 12 / 4 x 10

band push down / fat ez bar curls
4 x 20 / 4 x 10