Mike Wagenvoort

di 12 juni 2012: zwolle

speed bench vs band
8 x 3 x 74

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

dumbbell fly
4 x 12

seated side raise
4 x 12

incline machine press vs band
4 x 12

1 arm cable ext
4 x 15

wo 13 juni 2012: zwolle

wide grip pull up
4 x 10

bent over row
8 x 90
8 x 100
8 x 110
8 x 120
8 x 90

pulley
4 x 10

cable rear delts
4 x 12

pose curl
4 x 10

hammer curl
4 x 10

do 14 juni 2012: zwolle

squat no belt
8 x 100
8 x 120
8 x 140
8 x 160
3 x 170

hack squat
8 x 100
8 x 120
8 x 140
8 x 140

crunch machine
4 x 20

back ext
3 x 20

standing leg curl
4 x 8 per been

leg ext
4 x 12

calf raise kaatsu
30
15
15
15
15

za 16 juni 2012: raalte

2 board press
3 x 110
3 x 130
3 x 140
2 x 147
1 x 150

cambered bar bench
8 x 80
7 x 100
7 x 100

fat bar pull down
4 x 8

push down
4 x 20

side raise
4 x 10

1 arm rope ext
3 x 20

zo 17 juni 2012: raalte

deadlift
3 x 140
3 x 180
3 x 210
3 x 230
1 x 240

tire flips
8 x

back attack
4 x 12

GHR
4 x 10

fall out
3 x 10

reverse wrist curls
3 sets

seated calf raise
4 sets 4 prowler runs

di 19 juni 2012: zwolle

bench paused
8 x 90
8 x 110
6 x 120 pr

dumbbell bench 2 sec paused
8 x 32
8 x 36
8 x 38
8 x 40
8 x 40

upright row
4 x 12

cable fly
4 x 12

incline press vs super mini
3 x 20

dumbbell front raise
4 x 8

20 juni 2012: zwolle

wide grip pull up
10 x bw
3 x 10 x bw + 10

dumbbell rows
4 x 10

low row
5 x 10

high row
4 x 12

preacher hammer curls
4 x 10

ez bar cable curls
4 x 12 + dropset

do 21 juni 2012: zwolle

squat
3 x 100
3 x 130
3 x 150
3 x 170
1 x 190
1 x 200
1 x 210 pr

front squat
8 x 60
8 x 80
3 x 8 x 90

band leg curl
4 x 10

leg ext
4 x 10

ab bridge
4 sets

calf raise
4 sets

za 23 juni 2012: raalte

swiss bar bench
3 x 90
3 x 110
3 x 120
2 x 130
1 x 135

incline machine vs bands
4 x 10

low row
4 x 12

dumbbell cleans // rear delt raise
4 x 10 // 4 x 10

1 arm rope ext // pulley
4 x 12 // 4 sets

dumbbell curls
2 sets

zo 24 juni 2012: raalte

deadlift met 2 chains
9 x 1 x 130

pin goodmorning SSB
6 x 65
6 x 105
6 x 125
6 x 140
6 x 150
6 x 160 pr

GHR
4 x 10

reverse hypers
4 x 12

fall out
4 x 10

seated calf raise kaatsu
30
15
15
15
15

sledgehammer tire
4 x 30

di 26 juni 2012: zwolle

speed bench vs band
8 x 3 x 80

seated press
8 x 50
8 x 70
6 x 80
9 x 70

3/4 bench
3 x 8 x 90

side raise
4 x 10

plate front raise
4 x 10 x 20

tricep machine ext
4 x 20

wo 27 juni 2012: zwolle

wide grip pull up
4 x 12

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

v handle row
4 x 8

rear delt raise
4 x 12

seated hammer curls
4 x 10

ez bar curls
4 sets

do 28 juni 2012: zwolle

squat vs light bands
12 x 2 x 100

leg press paused
8 x 180
8 x 200
8 x 220
8 x 220

back ext
4 x 12

standing leg curl
4 x 8

calf raise
4 sets

leg raise // crunch
3 sets

di 3 juli 2012: zwolle

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

seated dumbbell press
8 x 24
8 x 30
8 x 34
6 x 34

dumbbell fly
4 x 12

tate press
4 x 12

seated side raise
4 x 10

wo 4 juli 2012: zwolle

wide grip pull up
8 x bw
3 x 8 x bw + 10

bent over row
12 x 80
12 x 90
12 x 100
12 x 90
12 x 80

pulley // cable rear delt raise
4 x 10 // 4 x 10

machine curl
4 x 15

hammer rope curl
4 sets

do 5 juli 2012: zwolle

squat no belt
8 x 100
8 x 130
8 x 140
8 x 140
8 x 140

back ext
4 x 12

1 leg squat
4 x 10

ab crunch
3 sets

band leg curl
3 x 8

calf raise
4 sets

za 7 juli 2012: raalte

floor press
3 x 110
3 x 120
3 x 130
1 x 140

swiss bar bench + chains
8 x 50
6 x 70
5 x 80
5 x 80

fat bar pull down
5 x 12

cable fly
4 x 12

1 arm rope ext
4 x 15 per arm

side raise
4 x 15

ez bar curls
3 x 20

push down
3 x 20

zo 8 juli 2012: raalte

deadlift met 2 chains
3 x 1 x 140
3 x 1 x 140
3 x 1 x 140

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

GHR
12 x bw
12 x bw + super mini
12 x bw + light
12 x bw + mini + light

back attack
12 x 30
12 x 40
12 x 50
12 x 50

fall out staand
3 x 10

2 x 25 band abs

seated calf raise kaatsu
30
15
15
15
15

di 10 juli 2012: zwolle

bench vs band
8 x 3 x 70

incline dumbbell bench
8 x 32
8 x 36
8 x 38
8 x 40
8 x 44

incline cable fly
4 x 12

upright row
4 x 12

dumbbell front raise
3 x 10

incline machine press vs super mini
3 sets

wo 11 juli 2012: zwolle

chin up
4 x 12

pulley wide grip
8 x 80
8 x 90
8 x 100
8 x 110

low row
5 x 12

cable pull apart
4 x 12

ez bar curls
4 x 15

hammer curls
4 x 10

do 12 juli 2012: zwolle

squat reverse lights
3 x 140
3 x 170
3 x 190
3 x 210
3 x 220 pr

opstappen op low box
4 x 10 x bw + 40 links
4 x 10 x bw + 40 rechts

leg ext
4 x 15

machine crunch // standing calf raise
4 x 20 // 5 x 8

band leg curl
3 x 10

za 14 juli 2012: raalte

2 board press
3 x 100
3 x 120
slingshot
3 x 140
3 x 150
3 x 160

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

supported rows
5 x 8

seated face pulls // seated side raise
3 x 12 // 3 x 10

band ext
4 x 20

zo 15 juli 2012: raalte

deadlift met 2 chains
9 x 1 x 130

1 x 150
1 x 170
1 x 180

GHR
4 x 10 x bw + 5 + lightband

tire flips
2 x 8

seated calf raise
4 sets

fallout
3 x 10

abs met medicine ball
3 sets

gripper // reverse wrist curls
4 x 15 // 4 sets

sled pull achteruit
3 x

di 17 juli 2012: zwolle

incline bench
8 x 60
8 x 80
8 x 90

seated dumbbell press
8 x 28
8 x 30
8 x 32
8 x 34

machine fly
4 x 12

side raise
4 x 12

incline tate
4 x 12

push down
4 x 20

wo 18 juli 2012: zwolle

wide grip pull up
10 x bw
3 x 8 x bw + 20

t bar row
8 x 60
8 x 70
8 x 80
8 x 90

rear delt raise
4 x 12

lat pulldown
4 x 12

pose curls
4 x 12

rope hammer curls
4 x 15