Mike Wagenvoort

zo 25 maart 2012: raalte

deadlift met 2 chains
9 x 1 x 130

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

GHR
4 x 8 x bw + 5

reverse wrist curls
4 sets

back ext
4 x 10 x bw + chain

abs pulldown
4 x 12

sledgehammer op band
4 x 30


vetmeting:
Jackson/Pollock 7 14.19%
Jackson/Pollock 4 15.10%
Durnin/Womersley 17.32%

di 27 maart 2012: zwolle

speed bench vs band
8 x 3 x 80

dumbbell bench vs band
8 x 30
8 x 36
8 x 38
8 x 40
6 x 40

cable side raise
4 x 12

wide grip pulldown
4 x 10

v handle row
4 x 8 x 70

machine tricep ext
4 x 15

ez bar curls
4 x 8

face pulls
4 x 15

do 29 maart 2012: zwolle

speed squat vs bands
12 x 2 x 100

hack squat
8 x 40
8 x 80
8 x 120
8 x 140
8 x 150

walking dumbbell lunges
4 x 10 stappen per been

crunch
4 x 15 x bw + 20

leg ext
4 x 12

band leg curl
4 x 10

standing calf raise
5 sets

za 31 maart 2012: raalte

floor press
3 x 100
3 x 120
3 x 130
3 x 140 pr
1 x 150

1 board press
8 x 100
8 x 110
7 x 115
6 x 120 pr

fat hammer pull down
4 x 8

seated side raise
4 x 12

dumbbell cleans // push down
4 x 15 // 4 x 15

fat hammer curls
3 x 12

zo 1 april 2012: raalte

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

goodmorning SSB
6 x 65
6 x 105
6 x 125
6 x 145
6 x 150 pr

GHR
4 x 8

back ext
4 x 12

fall out
4 x 10

timber holds
4 sets

sleetje trekken
4 runs

di 3 april 2012: raalte

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

dumbbell bench 2 sec paused
4 x 8 x 38

kneeling cable fly
4 x 10

side raise
4 x 10

front raise
4 x 10

tate press
4 x 12

wo 4 april 2012: zwolle

wide grip pull up
4 x 10

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

pulley
5 x 10

supported rear delt raise
4 x 12

curl machine
4 x 10

rope hammer curl
4 x 15

do 5 april 2012: zwolle

reverse band squat
3 x 140
3 x 180
3 x 200
3 x 210 pr
1 x 220
1 x 230 pr
1 x 240 pr

leg ext
5 x 12

standing leg curl
5 x 10

leg raise
4 x 15

kuiten
4 sets

za 7 april 2012: raalte

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

swiss bar military press
8 x 50
8 x 65
2 x 8 x 70

low row
4 x 8

face pulls
4 x 12

dumbbell clean // band push down
4 x 12 // 4 sets

dumbbell curls
3 sets

di 10 april 2012: zwolle

speed bench vs band
8 x 3 x 80

incline dumbbell bench
8 x 34
8 x 38
8 x 40
8 x 44
6 x 44

machine fly
4 x 12

upright row
4 x 10

db kickback
4 x 12

wo 11 april 2012: zwolle

wide grip pull up
4 x 10

bent over row
8 x 90
3 x 8 x 110

v handle row
4 x 8 x 70

cable rear delts
5 x 12

pose curls
4 x 10

hammer curls
4 x 10

do 12 april 2012: zwolle

beltloze squat
8 x 100
8 x 120
8 x 140
8 x 150 pr
8 x 160 pr

leg press
8 x 180
6 x 220
6 x 260
6 x 260
8 x 180 met pauze

leg ext
4 x 12

standing leg curl
4 x 10

standing calf raise
4 sets

za 14 april 2012: raalte

paused bench
3 x 90
3 x 110
slingshot
3 x 125
3 x 140
1 x 150
1 x 155 pr
1 x 160 pr
1 x 165 pr

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

fat hammer pull down
4 x 8

seated face pulls // supported rear delt raise
4 x 12 // 4 x 10

push down // hammer curls
3 x 15 // 3 x 10

seated side raise
3 x 10

zo 15 april 2012: raalte

reverse band deadlift
3 x 140
3 x 180
3 x 220
3 x 240
3 x 255
3 x 265 pr
1 x 275 pr
1 x 285 pr

GHR
5 x 8

back attack
12 x 15
12 x 30
12 x 50
2 x 12 x 60

ab pulldown
4 x 15

seated calve raise
4 sets

hercules hold
2 sets

sledgehammer op band
4 sets

di 17 april 2012: zwolle

wide grip bench paused
8 x 90
8 x 104
9 x 114 pr

seated dumbbell press
8 x 30
8 x 34
8 x 36

rope ext
4 x 15

cable fly
4 x 12

cable side raise
4 x 10

wo 18 april 2012: zwolle

wide grip pull up
4 x 12

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

pulley
4 x 10

rear delt raise
4 x 12

seated hammer curls
4 x 10

1 arm cable curls
4 x 10

do 19 april 2012: zwolle

box squat vs light bands
12 x 2 x 100

hack squat
8 x 80
3 x 8 x 120

standing calf raise
4 sets

band leg curl
4 x 10

leg ext // leg raise
4 x 10 // 4 x 15

za 21 april 2012: raalte

2 board press
3 x 120
3 x 135
slingshot
3 x 150
3 x 160
1 x 170
1 x 175 pr

machine incline vs doubled mini's
4 x 8

push down
4 x 15

seated face pulls
4 x 12

side raise // hammer curls
3 x 12 // 3 x 10

zo 22 april 2012: raalte

squat
3 x 140
3 x 160
1 x 180 groene banden
1 x 180 zwarte banden
1 x 180 grijze banden
1 x 205 grijs

deadlift met dubbele chains
9 x 1 x 130

GHR
4 x 8

back ext
4 x 10 x bw + 2 chains

fallout
4 x 10

seated calf raise
4 sets

hercules hold
2 sets

di 24 april 2012: zwolle

speed bench vs band
8 x 3 x 80

ultra wide grip bench
4 x 10

barbell extensions
4 x 10

upright row
4 x 10

machine ext
4 x 20

machine delts
4 x 10

wo 25 april 2012: zwolle

hammer pull up
4 x 10

bent over rows
8 x 90
4 x 8 x 100

high row
4 x 12

band pull apart
4 x 15

hammer curls
4 x 8

ez bar curls
4 x 8

do 26 april 2012: zwolle

speed squat
12 x 2 x 110

paused full squat no belt
5 x 110
5 x 120
5 x 130
5 x 140
5 x 150

lunges
4 x 10 links
4 x 10 rechts

decline abs
4 x 15

calf raise
5 sets

leg ext
4 x 10

za 28 april 2012: raalte

close grip paused
3 x 110
3 x 125
2 x 135
1 x 140
1 x 145 pr

2 board press
8 x 110
7 x 120
6 x 125 pr

fat hammer pull down
4 x 8

side raise
3 x 10

band push down // seated dumbbell clean
4 x 20 // 4 x 10

pullover
3 x 10

29 april 2012: 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 105
6 x 125
6 x 145
3 x 155
3 x 165 pr

GHR
4 x 10

gripper // rev wrist curls
4 x 20 // 4 sets

band abs
4 x 15

seated calf raise
4 sets

timber shrugs
4 sets

di 1 mei 2012: zwolle

incline bench
8 x 60
8 x 80
8 x 90

dumbbell bench 2 sec paused
8 x 34
8 x 36
2 x 8 x 38

machine fly
4 x 10

plate front raise
4 x 12

tate ext
4 x 10

cable side raise
4 x 10