Mike Wagenvoort

di 14 februari: zwolle

incline bench paused
8 x 50
8 x 70
8 x 84
7 x 94 pr

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

incline cable fly
4 x 12

upright row
4 x 10

tate press
12 x 18
12 x 22
12 x 24
12 x 26

seated side raise
4 x 12

dumbbell kickback
4 x 12

wo 15 februari: zwolle

wide grip pull up
4 x 10

bent over row
8 x 90
8 x 110
2 x 8 x 120

v handle row
8 x 60
4 x 8 x 70

seated rear delts
4 x 12

preacher hammer curls
4 x 10

machine curls
4 x 12

do 16 februari 2012: zwolle

squat
8 x 100
8 x 130
8 x 150
8 x 160 pr
8 x 170 pr

hack squat ( plates only)
8 x 80
8 x 100
8 x 110
8 x 120
8 x 120

crunch met 20 kg plate
3 x 15

back ext
4 x 12

calf raise
4 sets

leg ext
3 x dropset

za 18 februari 2012: raalte

paused bench
3 x 105
3 x 115
2 x 130
1 x 120

swiss bar bench
8 x 70
8 x 90
6 x 110
3 x 120

low row
4 x 8

face pulls
4 x 12

dumbbell cleans
4 x 10

band push down
4 x 20

zo 19 februari 2012: raalte

deficit deadlift met 2 chains per kant
3 x 1 x 120
3 x 1 x 120
3 x 1 x 120

SSB GM
6 x 105
6 x 125
6 x 135
6 x 145

plate hold + gripper
4 sets

GHR
4 x 8

reverse hyper.
4 x 10

cable abs
4 x 15

di 21 februari 2012: zwolle

speed bench vs super mini
8 x 3 x 80

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

cable fly
4 x 12

side raise
4 x 8

incline tate press
8 x 20
8 x 22
8 x 24
8 x 24

plate front raise
4 x 10 x 20

wo 22 februari 2012: zwolle

machine row
8 x 50
8 x 60
8 x 70
2 x 8 x 80

v handle row
4 x 8 x 70

high row
4 x 12

machine rear delts
4 x 10

hammer curl
4 x 8

machine curl
4 x 12 + dropset


do 23 februari 2012: zwolle

squat
3 x 100
3 x 130
3 x 150
1 x 170
wraps
3 x 1 x 190

leg press ( plates only)
8 x 160
8 x 200
8 x 240
20 x 160

leg ext
4 x 10

leg curl
4 x 10

lunges
3 x 15 links
3 x 15 rechts

calf raise // leg raise
4 sets

za 25 februari 2012: raalte

2 board press
3 x 110
3 x 125
3 x 135
2 x 145
1 x 152 pr

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

fat hammer pull down
4 x 8

seated face pulls // rear delts
4 x 10 // 4 x 10

1 arm tricep ext // 1 arm cable curl
3 x 12 // 3 x 10

zo 26 februari 2012: raalte

deadlift met chains
9 x 1 x 130

goodmorning
8 x 80
8 x 100
2 x 8 x 120

GHR
4 x 10

reverse hyper
4 x 10

seated calf raise
3 x 10

plate hold
3 x 25kg
1 x 20kg

band abs
4 x 15

di 28 februari 2012: zwolle

bench vs bands
8 x 3 x 70

upright row
4 x 12

pulley
4 x 10

kneeling cable fly
4 x 12

rope ext
4 x 15

machine delts
3 x 12

wo 29 februari 2012: zwolle

leg press ( plates only)
8 x 120
3 x 8 x 160

leg ext
4 x 10

leg curl
4 x 10

back ext
4 x 12

calf raise
4 sets

decline abs
4 x 10

3-3-2012 nk emmeloord

squat
195 - 210x - 210

bench
125 - 132,5 - 137,5

deadlift
230
245
252,5
sq b dl totaal
vorige keer 190 - 125 - 240 555
nu 210 - 137,5 - 252,5 600
+ 20 - 12,5 - 12,5 45

Op elke lift flink vooruitgegaan en 45kg totaal erbij, tevreden.

di 6 maart 2012: zwolle

wide grip bench
8 x 90
8 x 100
8 x 104
7 x 110

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

incline cable fly
4 x 10

side raise
4 x 10

rock n roll
4 x 10

front raise
4 x 10

do 8 maart 2012: zwolle

squat vs bands
12 x 2 x 100

hack squat
8 x 80
8 x 110
8 x 130
8 x 150 pr

leg curl
4 x 10

leg raises
4 x 15

lunges
4 x 10 links
4 x 10 rechts

calf raise
4 sets

za 10 maart 2012: raalte

1 board press
3 x 90
3 x 110
3 x 123
3 x 133 pr
1 x 140
1 x 147 pr

cambered bar bench
8 x 60
8 x 80
8 x 90
7 x 95

supported rows
8 x 60
3 x 8 x 70

face pulls
4 x 12

cable side raise
4 x 10

band push down
4 sets

fat swiss bar curls
3 x 8

zo 11 maart 2012: raalte

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

goodmorning cambered bar
6 x 70
6 x 110
6 x 130
6 x 140

GHR
4 x 8

gripper + reverse wrist curls
4 sets

back ext
12 x bw
3 x 12 x bw + 1 ketting

band abs
4 sets

3 trips met prowler

di 13 maart 2012: zwolle

paused bench vs band
8 x 3 x 80

seated military press
8 x 50
8 x 70
5 x 80

kneeling cable fly
4 x 12

upright row
4 x 8

tate ext
4 x 12

1 arm cable ext
4 x 10

wo 14 maart 2012: zwolle

wide grip pull up
4 x 10

bent over row
8 x 90
8 x 110
8 x 130
8 x 130

v handle row
4 x 10 x 60

cable pull apart
4 x 12

pose curls
4 x 10

rope hammer curls
4 x 15

do 15 maart 2012: zwolle

beltloze full squat
8 x 100
8 x 120
8 x 140
5 x 150

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

back ext
3 x 12

leg ext
4 x 12

crunch
4 x 15

za 17 maart 2012: raalte

2 board press
3 x 110
3 x 130
slingshot
3 x 150
3 x 160 pr
1 x 170

floor press met chains
8 x 50
8 x 70
2 x 8 x 80

fat hammer pull down
4 x 8

seated side raise // dumbbell clean
4 x 12 // 4 x 8

band push down // curls
4 sets

zo 18 maart 2012: raalte

rack pulls
3 x 140
3 x 180
3 x 220
3 x 240
3 x 260 pr
1 x 275 pr
1 x 280 pr

low box squat SSB
8 x 65
8 x 105
5 x 125

GHR // gripper
4 x 8 // 4 sets

back attack
4 x 12

abs cable crunch
4 x 15

prowler
6 runs

di 20 maart 2012: zwolle

incline paused
8 x 50
8 x 70
8 x 84
7 x 94

dumbbell bench paused
8 x 38
8 x 40
8 x 44
6 x 44

machine fly
4 x 10

ez bar floor ext.
4 x 12

side raise
4 x 10

barbell front raise
4 x 10

machine dip
4 x 12

wo 21 maart 2012: zwolle

wide grip pull up
4 x 10

machine row
8 x 50
8 x 60
8 x 70
8 x 80

high row
4 x 12

rear delts cable
4 x 12

dumbbell curl
4 x 8

rope cable curl
4 sets

do 22 maart 2012: zwolle

front squat
3 x 90
3 x 110
3 x 120
2 x 130 pr
1 x 134 pr

leg press paused
8 x 160
8 x 180
8 x 200
8 x 200

lunges
4 x 10 links
4 x 10 rechts

leg curl
4 x 10

decline abs // standing calf raise
4 x 15 x bw + 15 // 4 sets

za 24 maart 2012: raalte

paused bench
3 x 90
3 x 110
3 x 120
3 x 130 pr
3 x 1 x 140

2 board press
8 x 100
8 x 110
7 x 120

low row
4 x 8

band pull apart // side raise
3 x 10 // 3 x 10

band push down // ez bar cable curls
3 sets // 3 sets