Mike Wagenvoort

do 13 september 2012: zwolle

box squat
10 x 2 x 120

hack squat
4 x 12

back ext
4 x 12

standing calf raise
3 sets

ab machine crunch
4 x 20

leg ext
2 x dropset

zo 16 september 2012: raalte

deadlift met 1 chain
9 x 1 x 130

goodmorning
8 x 60
8 x 80
8 x 100
8 x 120

GHR vs light band
4 x 8

back ext
4 x 12 + 1 chain

ab pulldown // reverse wrist curls
4 x 15 // 4 sets

prowler
4 runs

wo 19 juli 2012: zwolle

speedbench vs band
8 x 3 x 70

incline machine vs band
4 x 12

kneeling cable fly
4 x 12

bent over row
4 x 10

side raise
4 x 10

face pulls
4 x 10

pose curls
3 sets

do 20 september 2012: zwolle

hack squat
8 x 40
8 x 60
8 x 80
8 x 100
8 x 120
8 x 130

1 leg legpress
4 x 10 L
4 x 10 R

leg curl
4 x 8

standing calf raise
4 sets

leg ext
3 dropsets

leg raise
4 x 12

zo 23 september 2012: raalte

deadlift 1 chain
9 x 1 x 140

pin goodmorning SSB
3 x 105
3 x 125
3 x 145
3 x 150
3 x 155

GHR
8 x bw
8 x bw + light band
2 x 8 x bw + light band + 5

fall out
4 x 10

reverse wrist curls
4 sets

seated calf raise
4 sets

wo 26 september 2012: zwolle

speed bench vs band
8 x 3 x 70

arnold press
8 x 20
8 x 22
8 x 24
8 x 24

wide grip pull down
4 x 8

side raise
4 x 10

tate press
4 x 15

rear delt raise
4 x 10

do 27 september 2012: zwolle

squat vs bands
12 x 2 x 100

1 leg squat
4 x 10

back ext.
4 x 12

band abs //standing calf raise
4 x 12 // 4 sets

band leg curl
4 x 10

za 29 september 2012: raalte

1 board press
3 x 90
3 x 110
3 x 120
3 x 130
1 x 135

seated machine press
4 x 8

fat hammer pull down
4 x 6

pulley
3 x 12

cable side raise
4 x 10

band pushdown
3 x 20

fat ez bar preacher
3 sets

zo 1 oktober 2012: raalte

rack pulls
3 x 140
3 x 180
3 x 210
3 x 230
3 x 240
1 x 250

back attack
6 x 12

GHR fixed
3 x 8

fallout

za 6 oktober 2012: raalte

floor press
3 x 90
3 x 110
3 x 120
3 x 130
1 x 135
1 x 140

close grip incline paused
8 x 60
8 x 80
5 x 90

fat hammer pull down
4 x 8

supported rear delts // side raise
4 x 10 // 4 x 10

incline tate press
4 x 10

ez bar cable curl
3 sets

zo 7 oktober 2012: raalte

full squat SSB
3 x 105
3 x 135
3 x 150
2 x 155
1 x 165

deadlift met 1 chain
9 x 1 x 130

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

reverse hypers
4 x 10

fallout
4 x 10

gripper
4 sets

seated calf raise
3 sets

met sledgehammer op de tire
4 x 30

wo 10 oktober 2012: zwolle

speedbench vs band
8 x 3 x 70

military press
8 x 50
8 x 60
5 x 70

prison pull up
3 x 8

bent over row
8 x 80
8 x 90
8 x 100
8 x 90

upright row
4 x 10

1 arm cable ext
4 x 10

do 11 oktober 2012:

speed squat
12 x 2 x 100 + light bands

hack squat
8 x 90
8 x 120
8 x 140
8 x 140

band leg curl
4 x 10

standing calf raise
4 sets

leg ext
4 x 12

leg raises
3 x 10
side leg raise
3 x 5

za 13 oktober 2012: raalte

2 board press
3 x 110
1 x 120
1 x 130
1 x 140

incline dumbbels vs super mini
8 x 30
7 x 32,5
6 x 32,5
4 x 32,5

chest supported rows
3 x 8

y raise
3 x 12

side raise
2 x 12

band pull apart
3 x 10

zo 14 oktober 2012: raalte

deadlift + chain
9 x 1 x 100

SSB low box squat
3 x 125
3 x 145
3 x 155
1 x 165

back attack
12 x 40 + mini
12 x 45 + ''
11 x 45 + ''

GHR fixed
3 x 8

abs band pull down
4 x 12

seated calf raise // grip
4 sets // 4 sets

wo 17 oktober 2012: zwolle

speed bench vs super mini
8 x 3 x 60

band push down
3 x 20

barbell row
8 x 100
8 x 110
8 x 110

wide grip pulldown
3 x 8

seated face pulls
10 x 40
10 x 45
10 x 45

machine delts
3 x 10

do 18 oktober 2012: zwolle

speed squat vs light band
12 x 2 x 90

leg curl
3 x 8 x 65

leg ext
3 x 10 x fs

ab pull down
4 x 12

1 leg standing calf raise
4 x 12

za 20 oktober 2012: raalte

swiss bar bench
3 x 90
1 x 100
3 x 110
3 x 120
1 x 125

pin press tegen mini bands
8 x 60
8 x 65
7 x 65

low row
3 x 8

ultimate bar extensions
12 x 40
11 x 40
11 x 30

dumbbell cleans
3 x 10

supported rear delt raise
3 x 10

wat biceps

zo 21 oktober 2012: raalte

deadlift met 1 chain
9 x 1 x 110

SSB pin goodmorning
3 x 105
1 x 125
3 x 145
3 x 160

reverse hypers
3 x 12

GHR fixed
8 x bw
8 x bw
7 x bw

fall out
3 x 12

wat gripwerk

wo 24 oktober 2012: zwolle

speedbench
10 x 2 x 65 + supermini

machine tricep extensions
3 x 15

barbell rows
3 x 6

wide grip pull ups
3 x 10

cable siide raise
3 x 10

supported y raise
12
11
10

do 25 oktober 2012: zwolle

box squats vs light bands
12 x 2 x 100

lunges
3 x 10

band leg curl
12
12
10

standing calf raise
4 sets

leg raise
3 x 12

za 27 oktober 2012: raalte

close grip bench paused
3 x 90
3 x 90
1 x 105
1 x 115
3 x 125
1 x 130

incline machine vs doubled mini's
8 x 40
7 x 50
7 x 40
6 x 40

supported rows
8 x 60
8 x 70
8 x 70

face pulls
3 x 12

seated side raise
3 x 12

pushdown
3 x 15

zo 28 oktober 2012: raalte

squat
3 x 100
3 x 130
3 x 150
2 x 170
1 x 180

deadlift met chains
9 x 1 x 120

back ext
12x
12 x + chain
12 x + chain
12 x + chain

standing leg curl
3 x 12 per been

ab pulldown
3 x 15

barbell holds
140
160
160
140

wo 31 oktober 2012: zwolle

speedbench
8 x 3 x 64 vs super mini

wide rows
10 x 90
10 x 90
8 x 90

band pull apart
12
12
9

dip machine
3 x 12

machine side raise
3 x 12

hammer curls
3 sets

do 1 november 2012: zwolle

box squat vs light bands
12 x 2 x 100

leg ext
3 x 12

ab machine
3 x 15

back ext
3 x 12

standing calf raise
4 sets

za 3 november 2012: raalte

2 board press
1 x 110
1 x 120
3 x 130
1 x 140
1 x 145

pin press vs mini bands
8 x 60
8 x 80
6 x 80
8 x 80

hammer grip supported rows
8 x 60
8 x 75
8 x 75
7 x 75

push down
3 x 15

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

zo 4 november 2012: raalte

deadlift reverse bands
1 x 140
1 x 180
1 x 220
3 x 240
1 x 260
1 x 275

back attack
12 x 35
12 x 45
12 x 50
12 x 50

GHR
10 x
10 x + light band
10 x + 2 light bands
10 x + 2 light bands

fallout
3 x 10

gripper
3 sets