Mike Wagenvoort

za 12 januari 2013: raalte

bench
1 x 110
3 x 125
1 x 133

lockout vs monster mini
8 x 60
7 x 80
6 x 80
4 x 80

yates row
4 x 8

supported rear delts // dumbbell clean // horizontal shrug
3 x 12 // 3 x 12 // 3 x 12

fat ez bar curls
3 sets

zo 13 januari 2013: raalte

deadlift vs light bands
9 x 1 x 120

SSB pin goodmorning
3 x 105
3 x 135
3 x 155
3 x 175

GHR fixed
3 x 8

reverse hypers
3 x 12

ab pulldown // gripper
3 x 15 // 3 sets

za 19 januari 2013: raalte

incline bench paused
3 x 80
3 x 90
3 x 100
1 x 110

cambered bar bench
3 x 6 x 100

pulley
4 x 8

face pulls
4 x 12

side raise
3 x 12

ultimate bar ext
3 x 8

biceps
3 sets

zo 20 januari 2013: raalte

deadlift vs light band
9 x 1 x 120

SSB low box squat
3 x 135
3 x 155
1 x 170
1 x 180

leg press
4 x 8

core rotations op de GHR
3 x 10

hex dumbbell hold + gripper
3 sets

wo 23 januari 2013: zwolle

speed bench vs monster mini
9 x 1 x 70

dip machine
3 x 30

barbell rows
5 x 8

wide grip pull up
3 x 10

delt machine
3 x 12

bicep circuit

hoogte punten laatste week

zat 26 jan: raalte

reverse band bench
3 x 135

incline machine vs doubled mini's
4 sets, 40, 50, 50, 50

zo 27 jan: raalte
reverse band deadlift
1 x 200
1 x 230
1 x 260
1 x 280

GHR
4 x 8

reverse hypers
4 x 12

di 29 jan: zwolle
speed bench vs monster mini
10 x 2

do 31 jan 2013: zwolle

box squat vs light bands
6 x 2 x 100
3 x 3 x 120 met wraps

band leg curl
4 x 10

leg ext
4 x 12

standing calf raise
4 sets

decline abs
3 sets

za 2 februari 2013: raalte

2 board press
3 x 100
1 x 120
5 x 130
1 x 140

fat swiss bar vs doubled mini's
8 x 60
8 x 80
8 x 80
8 x 80

supported rows
4 x 8

1 arm cable ext
4 x 8

supported rear delts // dumbbell cleans
3 x 12 // 3 x 10

fat ez bar curls
3 sets

zo 3 feb 2013: raalte

deadlift vs 4 chains
3 x 1 x 110
3 x 1 x 110
3 x 1 x 110

squat
3 x 100
3 x 130
1 x 150
wraps
1 x 170
1 x 190

back attack
4 x 12

core rotations op de GHR
3 x 10

gripper

wo 6 feb 2013: zwolle

speed bench vs monster mini
8 x 3 x 60

push down
3 x 30

barbell row
4 x 10

rear delt raise
3 x 12

plate front raise
3 x 12

dumbbell curl
2 sets

za 9 feb 2013: raalte

floor press
3 x 90
1 x 110
1 x 125
3 x 135
1 x 145

bench met boards ( 0, 1, 2, 3)
3+3+3+3 x 90
3 x 3+3+3+3 x 100

yates row
4 x 8

cable side raise
3 x 10

1 arm dumbbell ext
3 x 8

supported y raise // horizontal shrugs
3 x 10 // 3 sets


zondag 10 feb 2013: raalte

deadlift + 2 chains per kant
9 x 1 x 110

SSB pin goodmorning
3 x 105
3 x 135
3 x 165
3 x 185 pr

GHR fixed
4 x 10

back extension
bw+ 1 chain

ab pull down + gripper
3 x 12 // 3 sets

prowler
4 runs

za 16 februari 2013: raalte

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

dumbbell bench vs monster mini
8 x 35
10 x 40
8 x 40
7 x 40

low row
4 x 12

side raise
3 x 12

ultimate bar ext
3 x 8

dumbbell curl
2 sets

zo 17 februari 2013: raalte

deadlift, 2 chains per kant
9 x 1 x 110

squat
100
130
150
wraps on
170
185
200

GHR
4 x 10 x bw + 2 lights

reverse hypers
3 x 12

core rotation op de GHR
3 x 10

gripper
3 sets

za 16 maart 2013: raalte

seated press
8 x 50
8 x 60
8 x 70
6 x 80

swiss bar bench
8 x 90
8 x 100
8 x 100
7 x 100

supported hammer grip rows
4 x 8

machine delts // face pulls
3 x 12 // 3 x 12

pushdown
3 x 15

zo 17 maart 2013: raalte

leg press (kg aan plates)
8 x 240
8 x 280
8 x 300
7 x 320

45* hack squat met 3 chains per kant
8 x 40
8 x 60
8 x 60
9 x 60 + 15 x chains only

reverse hypers
4 x 12

band abs
3 x 12 ( links + rechts)

plate hold // gripper
3 x 20kg // 3 sets

wo 20 maart 2013: zwolle

incline bench
8 x 70
8 x 80
7 x 90
6 x 90

dumbbell row
4 x 10 x 50

machine pull down
3 x 8

upright row
4 x 12

machine curls
3 x 12

plate front raise
3 x 12

do 21 maart 2013: zwolle

squat
5 x 10 x 100

leg ext
3 x 15

leg curl
3 x 15

calf raise
4 sets

decline abs
3 sets

za 23 maart 2013: raalte

dead press 2 sec pause
5 x 90
5 x 100
5 x 110

dumbbell fly
3 x 12

fat ez bar skullcrushers
5 x 8 x 40

seated row
5 x 8

high row
3 x 12

dumbbell cleans // rear delt raise
3 x 10 // 3 x 10

zo 31 maart 2013: raalte

SSB squat
6 x 105
6 x 125
6 x 145
5 x 165

seated leg press vs light bands
4 x 12 x 100

GHR
3 sets

back extension
3 x 15 x bw + chain

band abs
3 sets links + rechts

gripper

wo 3 april 2013: zwolle

speed bench
8 x 3 x 60 + monster mini

incline chest press
4 x 10

barbell rows
5 x 10

high rows
4 x 10

machine delts
3 x 12

lying band pull aparts
3 x 12

do 4 april 2013: zwolle

speed squat vs light bands
12 x 2 x 90

front squat
4 x 10

band leg curl
3 x 12

calf raise
4 sets

abs
4 x 15

za 6 april 2013: raalte

dead press
6 x 90
6 x 100
7 x 110
5 x 112
4 x 112

cable fly
4 x 15

tate press
15 x 20
14 x 24
13 x 24
10 x 24
8 x 24

low row
4 x 10

supported row
3 x 8

rear delt raise // side raise
4 x 10 // 4 x 10

fat ez bar curls
3 sets

zo 7 april 2013: raalte

deadlift vs 1 chain
9 x 1 x 120

cambered bar goodmorning
6 x 110
6 x 130
3 x 6 x 140

leg press (plates per kant)
8 x 7 plates
8 x 8
8 x 8
6 x 8
8 x 7

back ext
3 x 15 x bw + chain

fall out
4 x 12

gripper + wrist curls


wo 10 april 2013: zwolle

bench vs monster mini
8 x 3 x 64

band ext
3 x 30

dumbbell rows
5 sets

wide grip pull up
4 x 10

cable pull apart
3 x 12

front raise // side raise
3 x 10 // 3 x 10

bicep curls

za 13 april 2013: raalte

dead press
7 x 112
5 x 112
7 x 110
5 x 110

pull over
4 x 12

yates row
5 x 8

high row
4 x 12

fat ez bar extensions
15 x 42,5
13 x 42,5
10 x 42,5
8 x 42,5

face pulls
4 x 12

zondag 14 april 2013: raalte

deadlift vs 1 chain per kant
9 x 1 x 110

low box squat SSB
6 x 105
6 x 125
6 x 135
6 x 140

GHR
4 x 10 x bw + 10

back ext
4 x 15

ab pull down // gripper
3 x 12 // 3 sets

dumbbell wrist curls
3 sets

wo 17 april 2013: zwolle

speed bench vs monster mini
8 x 3 x 60

seated dumbbell press
4 x 15

push down
3 x 25

pulley
5 x 12

low row
4 x 10

delt machine
4 x 12

machine curls
3 sets

do 18 april 2013: zwolle

speed squats
12 x 2 x 100

leg curls
4 x 10

leg ext
5 x 12

standing calf raise
4 sets

decline abs
4 sets x bw + 15

za 20 april 2013: raalte

bench legs up
5 x 90
5 x 100
5 x 100
5 x 100
4 x 100

1 arm dumbbell ext
5 sets

dumbbell fly
4 x 15

supported rows
5 x 8

yates row
4 x 10 links
4 x 10 rechts

fat ez bar upright row
4 x 10


zo 21 april 2013: raalte

buffalo bar squat vs greens
3 x 105
3 x 125
3 x 145
3 x 155
8 x 3 x 105

SLDL
3 x 140
3 x 160
3 x 175

GHR
4 x 10 x bw + green

reverse hypers
3 x 15

band abs (links rechts midden)
3 x 10

dumbbell wrist curls
3 sets

za 27 april 2013: raalte

bench legs up
8 x 97
7 x 97
6 x 97
5 x 97
4 x 97

cable fly
4 x 15

fat ez bar ext
15 x 40
13
10
9
8

yates row
5 x 10

wide grip pulley
4 x 10

supported rear delt raise // dumbbell cleans
3 x 10 // 3 x 10

machine curls
3 sets

zo 28 april 2013: raalte

hex bar deadlift
3 x 170
3 x 200
3 x 210

rack pulls vs double monster mini
25 x 100
23 x 100
22 x 100

GHR fixed
4 x 10

core rotations op de GHR
3 x 10

gripper
3 sets

dumbbell wrist curls
3 sets

wo 1 mei 2013: zwolle

speed bench
8 x 3

dumbbell bench
3 x 30 x 22

dumbbell row
5 x 10

low row
4 x 10

machine side raise
4 x 12


do 2 mei 2013: zwolle

speed squat
8 x 3 x 100

leg curl
4 x 10

leg ext
5 x 10

back ext
4 x 15

standing calf raise // abs
4 sets // 4 sets