Mike Wagenvoort

za 21 juli 2012: raalte

reverse band bench
3 x 100
3 x 120
3 x 130
3 x 140
2 x 150

viking press
8 x 80
4 x 8 x 100

pull down
4 x 8

seated face pulls // side raise
3 x 12 // 3 x 20

1 arm cable ext
4 x 15 per arm

ez bar cable curls
4 sets

zo 22 juli 2012: raalte

deadlift reverse bands
3 x 100
3 x 140
3 x 180
3 x 220
3 x 250
3 x 270 pr
1 x 280
1 x 290 pr

GHR
3 x 15

reverse hypers
3 x 12

tire flips
8 x 1

band ab pulldown // gripper
3 x midden, links, rechts // 3 sets

ab rollout
2 x 10

sled pull
3 x

di 24 juli 2012: zwolle

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

arnold press
4 x 12 x 20

pulley
4 x 15

skull crushers
4 x 12

cable side raise
4 x 12

ez bar curls
3 x 15

do 26 juli 2012: zwolle

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

leg curl
10 x 10

leg ext
10 x 10

toe press
10 x 10

ab machine
10 x 10

di 31 juli 2012: zwolle

bench t&g
12 x 90
12 x 100
9 x 110
8 x 110

incline machine press
4 x 15

cable fly
4 x 15

side raise // plate front raise
4 x 10 // 4 x 12

tate press
4 x 12

za 4 augustus 2012: raalte

bench paused
3 x 90
3 x 110
2 x 120
1 x 125

incline machine vs mini band
4 sets

incline cable fly
4 x 12

seated side raise
4 x 10

ez bar front raise
4 x 12

1 arm rope ext
4 sets

zo 5 augustus 2012: raalte

fat bar pulldown
4 x 8

low row
4 x 10

pullover
4 x 10

supported rear delt raise
4 x 12

fat ez bar preacher curls
4 x 8

hammer rope curls
4 x 15

wrist curls
4 sets

wo 8 augustus 2012: zwolle

bench vs band
8 x 3 x 70

incline dumbbell bench
8 x 34
8 x 38
8 x 40
10 x 34

pulley
4 x 12

upright row
4 x 12

dumbbell cleans
3 x 12

tricep ext machine
4 x 20

Za 12 augustus 2012: raalte

floor press
3 x 110
3 x 120
3 x 130
1 x 137

0 board, 1 board, 2 board, 3 board
3 x 90
3 x 100
3 x 100

rows
4 x 12

pull down
4 x 8

rope push down
3 x 12

side raise
4 x 12

biceps
3 sets

zo 12 augustus 2012: raalte

SSB squat
3 x 105
3 x 125
3 x 145
3 x 155
1 x 165

deadlift met 1 chain
9 x 120

back attack
12 x 20
12 x 30
12 x 35
12 x 20

GHR
8 x bw
8 x bw + light band
8 x bw + 2 light bands

fall out
4 x 12

hex dumbbell hold + gripper
3 sets

di 14 augustus 2012: zwolle

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

3/4 bench press
3 x 8 x 90

cable fly
4 x 12

upright row
4 x 10

plate front raise
4 x 15

machine dips
4 x 12

wo 15 augustus 2012: zwolle

wide grip pull up
4 x 10

dumbbell row
4 x 10

low row
4 x 10

cable rear delts
4 x 12

pose curls
4 x 12

hammer curls
4 x 10

do 16 augustus 2012: zwolle

leg press reversed bands
8 x 140
8 x 180
8 x 220
8 x 260
8 x 300
6 x 330

hack squat
4 x 12 x 110

back ext
4 x 12

leg ext
4 x 15

machine crunch
4 x 20

za 18 augustus 2012: zwolle

1 board press close grip
3 x 110
3 x 120
3 x 130
1 x 135

machine shoulder press
8 x 40
8 x 70
5 x 80
8 x 70

seated cable fly
4 x 12

seated side raise
4 x 12

y raise
4 x 15

barbell extensions
4 sets (20, 30, 40, 45)

wo 22 augustus 2012: zwolle

paused bench vs band
8 x 3 x 80

incline dumbbell press
12 x 28
12 x 34
10 x 38
12 x 32

machine fly
4 x 12

upright row
4 x 12

face pulls
4 x 12

push down
4 x 15

1 arm cable ext
3 x 12

do 23 augustus 2012: zwolle

squat ( no belt)
6 x 100
6 x 120
6 x 140
1 x 150

hack squat
4 x 10

leg curl
4 x 12

leg ext
4 x 12

abs
circuit

di 28 augustus 2012: zwolle

incline bench paused
8 x 50
8 x 70
8 x 80
8 x 84

machine press
5 x 10

cable fly
3 x 12

tate press
4 x 12

y raise
4 x 12

machine tricep extensions
3 x 15

do 30 augustus 2012: zwolle

squat vs light bands no belt
10 x 2 x 90

hack squat
4 x 12

back ext
3 x 15

band leg curl
3 x 10

leg ext
4 x 10

ab pulldown

za 1 september 2012: raalte

paused bench
3 x 90
3 x 110
3 x 120
1 x 120

machine incline
8 x 40
8 x 60
8 x 80
6 x 80

high row
4 x 8

side raise
4 x 10

supported y raise
4 x 12

barbell curl // band push down
4 x 10 // 4 x 20

lying cable curl
2 sets

zo 2 september 2012: raalte

deadlift
3 x 100
3 x 140
3 x 180
3 x 200
1 x 220

back attack
12 x 20
12 x 30
12 x 40
12 x 40

GHR
4 x 8

leg raises
4 x 12

sleetje trekken

wo 5 september 2012: zwolle

dumbbell bench
8 x 30
8 x 38
8 x 44
7 x 44
7 x 44

seated dumbbell press
3 x 10 x 28

machine fly
4 x 12

upright row
4 x 10

plate front raise
4 x 12

1 arm cable ext
4 x 12

do 6 september 2012: zwolle

full squat no belt 1 sec pauze
6 x 100
6 x 120
6 x 130
6 x 140

lunges
10 x 30
10 x 40
10 x 50
10 x 50

glute machine
4 x 10 per been

leg ext
4 x 10

ab bridge
4 sets

za 8 september 2012: raalte

floor press
3 x 90
3 x 100
3 x 110
3 x 120

seated press
4 x 10

fat hammer pulldown
4 x 8

seated side raise
4 x 12

barbell extensions
3 x 15

lying cable curl
3 x 15

zo 9 september 2012: raalte

deadlift met 1 chain
9 x 1 x 120

SSB pin goodmorning
6 x 65
6 x 105
6 x 125
6 x 140

GHR fixed
3 x 10

reverse hypers
4 x 12

band pull down
4 sets

plate hold + gripper
4 sets

sleetje trekken

di 11 september 2012: zwolle

incline paused
8 x 50
8 x 70
8 x 80
7 x 86

3/4 bench
10 x 80
2 x 10 x 90

cable fly
4 x 12

cable side raise
4 x 10

machine tricep ext
4 x 15

barbell front raise
3 x 12

wo 12 september 2012: zwolle

pull up
10 x
8 links
8 rechts
8 mixed

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

low row
4 x 12

rear delt raise
4 x 12

seated hammer curls
4 x 10 x 16

ez bar curls
4 x 8