Mike Wagenvoort

wo 7 november 2012: zwolle

speedbench vs super mini
8 x 3 x 70

tate press
18 x 24
17 x 24
15 x 24

machine row
8 x 70
8 x 70
8 x 70

wide grip pull up
3 x 12

rear delt machine
3 x 12

dumbbell front raise
3 x 10

curl machine
3 sets

zo 10 november 2012: raalte

1 board press
3 x 90
1 x 110
1 x 120
3 x 130
1 x 138

machine incline vs doubles mini's
8 x 70
8 x 70
6 x 70

low row
3 x 8

supported rear delt raise
3 x 10

cable side raise // push down
3 x 12 // 3 x 15

zo 11 november 2012: raalte

speed pulls vs super mini
9 x 1 x 100

low box squat SSB
3 x 105
3 x 135
3 x 150
3 x 160
1 x 170
1 x 180 pr

GHR fixed
3 x 10

back ext
12 x + 2 chains
12 x + 2 chains
12 x + 2 chains

kettlebell abs
3 x 10 links
3 x 10 rechts

sledgehammer op band
3 sets

do 15 november 2012: zwolle

squat
6 x 100
6 x 130
6 x 150
7 x 160

lying leg curl
3 x 10

leg ext
3 x 12

standing calf raise
4 sets

ab circuit

za 17 november 2012: raalte

floor press
3 x 100
3 x 120
3 x 130
1 x 138
1 x 143

dumbbell press vs super mini
8 x 37.5
8 x 40
8 x 42.5
6 x 42.5

supported rows
8 x 60
9 x 70
8 x 70
8 x 70

y raise // seated side raise
3 x 12 // 3 x 10

ultimate bar ext
3 x 15

zo 18 november 2012: raalte

speed deadlift vs monster mini
9 x 1 x 110

pin goodmorning SSB
3 x 145
3 x 165
3 x 175 pr
1 x 185 pr

GHR
8 x bw + 2 light bands
9 x ''
9 x ''

reverse hypers
3 x 12

band abs circuit

reverse wrist curls
3 sets

wo 21 november 2012: zwolle

speed bench vs monster mini
8 x 3 x 70

band push down
3 sets

barbell row
3 x 8

wide pull up
3 x 10

machine delts
3 x 15

machine curl
3 sets

do 22 november 2012: zwolle

box squats vs lights
10 x 2 x 100

step up
3 x 10 per been

band leg curl
3 x 12

crunch
3 sets x bw + 20

standing calf raise
4 sets

za 24 november 2012: raalte

swiss bar bench
1 x 100
1 x 110
3 x 120
1 x 130

lockouts vs mini's
8 x 60
8 x 80
6 x 90
7 x 80

yates row
4 x 8

1 arm rope ext
3 x 15

side raise
3 x 12

supported dumbbell cleans // ez bar cable curl
3 x 12 / 4 x 12

zo 25 november 2012: raalte

speed deadlift vs monster mini
9 x 1 x 120

cambered bar squat
3 x 140
3 x 160
3 x 170 pr
1 x 185 pr

GHR fixed
3 x 10

back ext + 1 chain
3 x 12

barbell roll out
3 x 12

plate hold + gripper
3 sets

za 1 december 2012: raalte

seated press
3 x 70
3 x 80
3 x 90 pr
1 x 95 pr

dumbbell bench vs monster mini
8 x 30
8 x 40
6 x 42,5
7 x 42,5

low row
4 x 8

seated side raise
4 x 12

push down
3 x 15

dumbbell cleans
3 x 10

fat bar curl
3 sets

zo 2 december 2012: raalte

deadlift
1 x 140
1 x 180
1 x 210
1 x 230
1 x 250
1 x 260 pr

GHR fixed
3 x 10

reverse hypers
3 x 12

band abs
3 sets links, rechts, midden

hex dumbbell hold + gripper
3 sets

3 prowler runs laag heen, hoog terug

wo 5 december 2012: zwolle

speed bench
12 x 1 x 90

overhead rope ext
3 x 15

v handle row
4 x 8

side delt machine
3 x 12

leg curl
3 x 10

leg ext
3 x 10

za 8 december 2012: raalte

bench paused
1 x 110
1 x 120
1 x 130

3 board press
7 x 110
8 x 110
7 x 110

barbell rows
3 x 8 x 120

side raise
3 x 12

1 arm ball push down
3 x 12

hammer curl // ez bar cable curl
3 sets


zo 9 december 2012: raalte

deadlift met 2 chains
9 x 1 x 110

pin goodmorning SSB vs doubled mini bands
3 x 105
3 x 135
3 x 145

back attack
3 x 12 x 45

GHR
3 x 10

ab pulldown
3 x 15

3 prowler runs, laag heen. hoog terug

bedankt, deadlift gaat weer lekker, squat en bench nog steeds iets minder

za 15 december 2012: raalte

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

incline machine vs mini bands
8 x 50
7 x 60
5 x 60
7 x 50

supported rows
4 x 8

tate press
3 x 8

y raise // side raise
3 x 12 // 3 x 12

bicep mix


zo 16 december 2012: raalte
squat
3 x 100
3 x 130
3 x 150
3 x 165

deadlift vs 2 chains
9 x 1 x 110

GHR
3 x 10

back ext
3 x 12 + chain

fall out
3 x 12

core rotations op de GHR
3 x 10 x 5

wo 19 december 2012: zwolle

speed bench vs monster mini
8 x 3 x 60

band push down
3 x 30

dumbbell rows
4 x 10 x 50

pull up
3 x 10

machine delts
4 x 12

ez bar curls
3 x 12

do 20 december 2012: zwolle

box squat vs light bands
12 x 2 x 90

hack squat
4 x 10

band leg curl
3 x 12

leg ext
3 x 12

standing calf raise
4 sets

za 22 december 2012: raalte

swiss bar bench
1 x 110
3 x 120
1 x 130

dumbbell bench vs monser mini
10 x 30
8 x 37.5
9 x 40
7 x 40

low row
4 x 8

face pulls
3 x 12

ultimate bar ext
3 x 8

dumbbell front raise
3 x 12

zo 23 december 2012: raalte

speed deadlift
9 x 1 x 120 + 2 chains

low box squat SSB
3 x 105
1 x 135
1 x 155
3 x 170
1 x 180
1 x 190 pr

GHR
3 x 10 x bw + light + super mini

back attack
3 x 12 x 40

band abs // gripper
3 x 15 // 3 sets

wo 26 december 2012: zwolle

speed bench vs monster mini
8 x 3 x 60

dip machine
3 x 30

machine row
4 x 8 x 75 per kant

pull down
3 x 12

supported rear delt raise
3 x 12

seated side raise
4 x 12

seated bicep curls
3 sets

do 27 december 2012: zwolle

speed box squat vs light bands
12 x 2 x 90

band leg curl
4 x 12

standing calf raise
4 sets

leg ext
5 x 12

decline abs

zo 30 december 2012: raalte

rack pulls
3 x 120
3 x 160
3 x 200
1 x 230
1 x 250
3 x 265 pr
1 x 270

rack pulls vs horizontal monster mini
20 x 100
22 x 100

leg press
3 x 6 x 7 plates per kant

band abs
3 x 15

wo 2 januari 2013: zwolle

speed bench vs monster mini
8 x 3 x 64

band push down
3 x 30

1 arm low row
4 x 8 x 50

pull up
3 x 10

upright row
3 x 12

plate front raise
3 x 12 x 20

machine curls
3 sets

do 3 januari 2013: zwolle

speed squat vs light bands
10 x 2 x 90

hack squat
8 x 80
8 x 100
3 x 8 x 120

leg curl
3 x 12

leg raise
3 x 15

calves
3 sets

za 5 januari 2013: raalte

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

swiss bar vs doubled mini's
7 x 70
8 x 70
6 x 70
12 x 50

supported row
4 x 8 x 60

seated face pulls
3 x 12

overhead rope ext
4 x 8

supported rear delt raise
3 x 10

wo 9 januari 2013: zwolle

speed bench vs monster mini
8 x 3 x 60

machine ext
3 x 30

dumbbell row
4 x 10 x 50

machine pulldown
3 x 12

side raise
4 x 12

pose curls
3 x 12

do 10 januari 2013: zwolle

squat no belt
3 x 100
2 x 140
3 x 2 x 160
5 x 140

leg press
8 x 180,220,260

band leg curl
4 x 12

leg ext
10 x 10