Mike Wagenvoort

zo 8 januari 2012: raalte

deadlift reverse bands
3 x 140
3 x 180
3 x 220
3 x 240
3 x 250 pr
3 x 260 pr
1 x 270 pr

GM SSB
4 x 8 x 85

GHR
4 x 8

hex dumbbell holds + gripper
4 sets

fallout

di 10 januari 2012: zwolle

speed bench vs band
8 x 3 x 74

seated dumbbell press paused
8 x 30
3 x 8 x 32

incline cable fly
4 x 12

incline tate press
4 x 12

side raise
4 x 10

rope ext
4 x 15

lateral deltoids
4 sets

wo 11 januari 2012: zwolle

hammer grip pull up
4 x 10

bent over row
5 x 8 x 100

machine row
4 x 8

cable pull apart
4 x 12

hammer curl
4 x 10

cable curl
4 x 12

do 12 januari 2012: zwolle

squat
3 x 100
3 x 140
3 x 160
wraps om
3 x 180
1 x 200
1 x 210 pr

1 leg legpress
8 x 40
8 x 60
8 x 70
8 x 80
8 x 90

leg curl
4 x 8

back ext
4 x 10

swiss ball crunch
4 x 20

leg ext
4 x 10

za 14 januari 2012: raalte

floor press
3 x 100
3 x 120
3 x 130
3 x 135 pr
1 x 145
1 x 150 pr

close grip 4 board press
8 x 100
8 x 110
8 x 120

hammer pull down
5 x 8

face pulls / back raise
4 x 12 / 4 x 10

ultimate bar extensions
3 x 12 x 35

cable curl
3 x 12

zo 15 januari 2012: raalte

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
6 x 140
5 x 150 pr

hex db holds + seated gripper
4 sets

prone bridge met bepakking
3 sets

band leg curl
4 x 10

seated calf raise
3 sets

di 17 januari 2012: zwolle

incline paused
8 x 80
3 x 5 x 90

dumbbell bench
4 x 10 x 40

dumbbell fly
3 x 12

upright row
4 x 12

plate front raise
4 x 12 x 20

push down
3 x 20

machine dips
4 x 12

cable side raise
3 x 10

0 power vandaag

wo 18 januari 2012: zwolle

wide grip pull up
4 x 12

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

low row
5 x 10

rear delt machine
4 x 12

ez bar curls
4 x 10 (42,5: 52,5: 62,5: 62,5)

rope hammer curls
3 x 15
+ 2 hammer curl dropsets met DB

do 19 januari 2012: zwolle

box squats vs bands
12 x 2 x 110

front squat
8 x 60
8 x 80
8 x 100
8 x 100
8 x 100

1 leg back ext
3 x 10 links
3 x 10 rechts

leg ext
5 x 12 x fs

decline abs
4 x 15

calf raise
4 sets

za 21 januari 2012: raalte

2 board press
3 x 100
3 x 120
slingshot
3 x 135
3 x 145
2 x 155
1 x 165

machine incline
8 x 80
8 x 90
6 x 90
7 x 80

swiss bar bench + chains
3 x 6

low row (per kant)
8 x 40
8 x 60
8 x 70
8 x 70

seated face pulls // dumbbell clean
4 x 12 + 4 x 10 x 8

fat ez bar preacher curl // band pushdown
4 x 8 // 4 x 20

zo 22 januari 2012: raalte

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

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

plate hold + gripper
4 sets

GHR
4 x 8

back attack vs mini band
12 x 15
12 x 25
12 x 35
12 x 35

abs pull down
4 x 15

band leg curl
3 x 8

di 24 januari 2012: zwolle

speed bench vs band
8 x 3 x 80

seated dumbbell press paused
8 x 30
8 x 32
8 x 34
8 x 34

machine fly
4 x 10

incline tates
4 x 10

upright row
4 x 10

dumbbell kick back
4 x 10

wo 25 januari 2012: zwolle

machine row (per kant)
8 x 60
8 x 70
8 x 80
8 x 80

pull down
4 x 10 x fs

v handle row
4 x 8 x 60

seated rear delts
4 x 10

seated hammer curls
10 x 16
10 x 18
10 x 20
10 x 20

machine curl
3 x 10
1 x 10 + dropset

do 26 januari 2012: zwolle

beltloze full squat
8 x 100
8 x 120
6 x 140
5 x 155 pr

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

1 leg legpress
8 x 40
8 x 50
8 x 60
8 x 70

leg raise // calf raise
4 x 15 .// 4 sets

leg ext
3 x 10
1 x 10 + dropset

za 28 januari 2012: raalte

Foam bench:
3 x 115
3 x 125
3 x 135
2 x 140

4 board close grip
6 x 120
6 x 125

Machine press vs. doubled mini's
4 x 12

Fat hammer pulldown
4 x 8

Swiss bar extensions + band pushdown:
3 x 12 // 3 sets

Seated db clean + seated face pull:
10 + 10
10 + 10
10 + 10
10 + 10

zo 29 januari 2012: raalte

deadlift met 2 chains per kant
9 x 1 x 120

cambered bar low box squat
6 x 75
6 x 115
6 x 135
3 x 145 pr
2 x 150 pr

GHR
4 x 8

plate hold // gripper
3 sets / 4 sets

back attack vs mini band
12 x 15
12 x 30
12 x 40
12 x 30

fall out
4 x 10

di 31 januari: zwolle

close grip bench
8 x 90
8 x 105
5 x 114

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

incline cable fly
4 x 10

lying floor ext
10 x 32,5
10 x 42,5
10 x 52,5
10 x 52,5

side raise
4 x 10

barbell front raise
4 x 10 x 30

wo 1 februari 2012: zwolle

wide grip pull up
4 x 10

bent over row
6 x 90
6 x 110
6 x 120
6 x 130
6 x 130

low row ( per kant)
8 x 45
3 x 8 x 55

cable pull apart
4 x 10

pose curls
4 x 8

preacher hammer curls
4 x 10

do 2 februari 2012: zwolle

squat
3 x 100
3 x 130
3 x 150
wraps
3 x 170
3 x 184
3 x 200 pr
1 x 214 pr

hack squat ( plates only)
8 x 80
8 x 100
8 x 120
8 x 140 pr

back ext
4 x 10 x bw + 5

leg ext // calf raise
4 x 12 // 4 sets

crunch machine
3 x 15

zo 5 februari 2012: raalte

deadlift + 2 chains
3 x 1 x 130
3 x 1 x 130
3 x 1 x 130

pin goodmorning SSB
6 x 105
6 x 125
6 x 140
7 x 150 pr

GHR
4 x 10

reverse hyper
10 x 75
10 x 90
2 x 10 x 105

fall out
4 x 12

barbell hold
140, 160, 160, 160

kuiten
4 sets

di 7 februari 2012: zwolle

speed bench vs mini band
8 x 3 x 74

seated press paused
8 x 50
8 x 60
8 x 70
7 x 80 pr

machine fly
4 x 10

upright row
4 x 10

rock n roll
4 x 10

machine dip
4 x 12

cable side raise
4 x 10

chin up
4 x 10

machine row ( per kant)
8 x 50
8 x 60
8 x 70
8 x 70

high row
4 x 10

rear delt machine
4 x 12

hammer curl
8 x 22
8 x 24
8 x 26
8 x 28

cable curl
4 x 15

do 9 februari 2012: zwolle

speed squat vs light band
12 x 2 x 100

front squat
8 x 60
8 x 80
8 x 100
8 x 110 pr
3 x 120 pr

leg raise
4 x 15

leg ext
4 x 12

calf raise
4 sets

band leg curl
4 x 12

zat 11 februari 2012: raalte

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

swiss bar met chains
8 x 70
6 x 80
3 x 6 x 70

machine incline vs doubled mini's
12 x 10
13 x 20
12 x 20

rear delt raise // shrugs
4 x 9 // 4 x 40

wide pull down
4 x 8

rope push down
3 x 15

zo 12 februari 2012

deadlift
3 x 140
3 x 180
3 x 200
3 x 220
3 x 240 pr
1 x 255 pr

leg press ( plates only)
6 x 120
6 x 160
6 x 200
6 x 240
6 x 260

gripper
4 sets

GHR
4 x 8

back attack vs doubled mini
12 x 15
12 x 30
12 x 45
12 x 35

fallout // band abs
3 x 10 // 3 x 15