Mike Wagenvoort

za 4 mei 2013: raalte

bench legs up
9 x 100
7 x 100
6 x 100
5 x 100

pull over
4 x 12

1 arm dumbbell ext
5 sets

supported row
5 x 10

fat v handle pulley
4 x 8

lying band pull apart
3 x 15

side raise
3 x 10

zo 5 mei 2013: raalte

SSB goodmorning met chains
3 x 105
3 x 125
3 x 3 x 145

leg press vs greens
10 x 8 plates
4 x 10 x 10 plates

reverse hyper
4 x 15

fall out
4 x 12

barbell wrist curls
aantal sets

za 11 mei 2013: raalte

low incline bench
7 x 90
5 x 90
5 x 90
4 x 90

kneeling cable fly
4 x 15

rock n roll
15
14
13
10
8

yates row
4 x 12

supported wide grip row
3 x 10

dumbbell cleans // side raise
3 x 10 // 3 x 10

zo 12 mei 2013: raalte

buffalo bar squat vs greens
3 x 105
3 x 125
3 x 145
3 x 155
1 x 165

back attack
12 x 35
12 x 40
12 x 40
12 x 40

GHR
3 x 12 x bw + bands

band abs
3 x links rechts midden

dumbbell wrist curls
3 sets

wo 15 mei 2013: zwolle

speed bench vs monster mini
8 x 3 x 64

band push down
3 x 30

barbell rows
5 x 10

wide grip pulley
3 x 12

dumbbell front raise
4 x 10

machine side raise
4 x 12


do 16 mei 2013: zwolle

speed squat
10 x 2 x 100

speed deadlift vs light
9 x 1 x 120

standing leg curl
4 x 12

standing calf raise
4 x 12

leg ext
5 x 12

leg raise
4 x 15

za 18 mei 2013: raalte

low incline bench
7 x 92
6 x 92
5 x 92
4 x 92

dumbbell fly
4 x 15

swiss bar triceps ext
15
13
12
10
7

low row
4 x 12

1 arm high row
3 x 10

y raise // horizontal shrugs
3 x 12 // 3 x 12

zo 19 mei 2013: raalte

snatch grip deadlift met chains
3 x 140
3 x 160
3 x 180
1 x 195

leg press vs greens
12 x 5 plates per kant
4 x 10 x 6 plates per kant

back ext
4 x 15

band leg curl
3 x 12

band abs
3 x links rechts midden

barbell wrist curls

za 25 mei 2013: raalte

low incline bench
8 x 92
6 x 92
5 x 92
5 x 92

cable fly
4 x 12

1 arm dumbbell ext
15
13
12
10
10

supported rows
5 x 10

1 arm high row
3 x 10

face pulls
4 x 12

side raise
4 x 12

zo 26 mei 2013: raalte

SSB goodmorning met chains
3 x 105
3 x 125
3 x 3 x 145

GHR vs 2 blue bands
12
10
10
10

back attack
4 x 12 x 35

reverse hypers
3 x 12

fall out
4 sets

grip
aantal sets

wo 29 mei 2013: zwolle

speed bench vs monster mini
8 x 3 x 70

dumbbell bench
3 x 30

v handle row
5 x 12

band pull apart
3 x 12

machine side raise
4 x 12

machine curls
3 sets

do 30 mei 2013: zwolle

speed squat
10 x 2 x 110

speed deadlift vs light band
9 x 1 x 120

leg curl
3 x 15

leg ext
4 x 15

standing leg curl
4 sets

abs
4 sets

za 1 juni 2013: raalte

fat swiss bar 2 board vs mini's
5 x 80
5 x 80
5 x 80
4 x 80

incline cable fly
4 x 12

fat ez bar ext
17
15
13
10
8

yates row
5 sets

fat hammer pull down
3 x 12

supported rear delts
4 x 12

side raise
4 x 12

zo 2 juni 2013: raalte

cambered bar squat vs lights
3 x 110
3 x 130
2 x 150
2 x 150

rack pulls vs doubled monster mini's
3 x 20

standing leg curls
4 x 12 per been

decline abs vs band
3 sets

grip
3 sets

wo 5 juni 2013: zwolle

speed bench vs monster mini
8 x 3 x 64

band push down
3 x 30

high row
4 x 15

low row
3 x 12

upright row
4 x 12

dumbbell front raise
3 x 10

cable curls
aantal sets


do 6 juni 2013: zwolle

squat
12 x 2 x 100

deadlift
5 x 2 x 130

leg curl
4 x 15

leg ext
5 x 15

leg raise // standing calf raise
4 sets //4 sets

wo 12 juni 2013: zwolle

speed bench
8 x 3 x 74

dumbbell bench
3 x 30

barbell row
4 x 12

machine row
3 x 12

seated side raise
4 x 12

rope hammer curls
4 sets

do 13 juni 2013: zwolle

speed squat vs lights
12 x 2 x 100

speed deadlift vs light
7 x 1 x 120

band leg curl
4 x 12

leg et
4 x 15

decline abs
3 sets

za 15 juni 2013: raalte

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

incline machine press vs doubled mini
14
10
8
6
6

supported rows
4 x 12

1 arm low row
4 x 10

cable side raise
4 x 12

fat ez bar curls
2 sets

zo 16 juni 2013: raalte

deadlift met chains
170
190
210
215

back attack
4 x 12

GHR fixed
4 sets

ab pulldown
3 x 15

dumbbell wrist curls
4 sets

za 22 juni 2013: raalte

fat swiss bar bench
3 x 80
3 x 100
3 x 110
1 x 120

dumbbell fly
4 x 12 x 17,5

fat ez bar ext
19
14
12
8

yates row
4 x 10

1 arm high row
3 x 12

seated face pulls
4 x 10

1 arm side raise
4 x 12

biceps

zo 23 juni 2013: raalte

SSB pin goodmorning vs monster mini's
6 x 105
6 x 125
6 x 145
6 x 145
5 x 145

hack squat 3 chains per kant
12 x 40
12 x 60
12 x 60
12 x 60
12 x 60 + dropset

band leg curl
4 x 12

fall out
4 x 12

gripper
3 sets

di 25 juni 2013: zwolle

speed bench vs monster mini
8 x 3 x 64

dumbbell bench
3 x 15 x 38

band ext
3 x 25

dumbbell row
4 x 15 x 50

rear delt raise
4 x 12

machine side raise // machine curls
4 x 12 // 4 x 12

wo 26 juni 2013: zwolle

squat
10 x 2 x 100

deadlift vs light band
5 x 2 x 110

standing leg curl
4 x 12 L
4 x 12 R

leg ext
5 x 12 L
5 x 12 R

leg raise
4 sets

calf raise
4 sets L
4 sets R

za 29 juni 2013: raalte

close grip 2 board press
3 x 110
3 x 125
2 x 135

decline rock n rolls
5 sets

cable fly
4 x 12

yates row
4 x 12

supported rows
3 x 12

lying band pull apart // side raise
3 x 12 // 3 x 10

biceps
3 sets

zo 30 juni 2013: raalte

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

SLDL
9 x 140
10 x 140
9 x 140

GHR
4 x 15

decline abs vs band
4 sets

gripper + hex dumbbell hold
3 sets

di 2 juli 2013: raalte

speed bench vs monster mini
8 x 3 x 64

incline machine vs monster mini
3 sets

pulley
4 x 12

ext machine
3 x 30

lat pull down
4 x 10

upright row
4 x 12

ez bar curls
3 x 15

za 6 juli 2013: raalte

pin lockouts
5 x 100
5 x 115
5 x 125
4 x 125
4 x 125
4 x 125

dumbbell bench vs monster mini
4 x 8 x 35

low row
5 x 12

1 arm high row
3 x 12

supported y raise /// side raise
3 x 10 // 4 x 10

lying rope curls
3 sets

zo 7 juli 2013: raalte

deadlift vs reverse bands
3 x 180
3 x 220
3 x 240

back attack
5 x 12

hack squat 3 kettingen per kant
3 sets x 40

fallout
4 x 12

di 9 juli 2013: zwolle

speed bench vs monster mini
8 x 3 x 70

close grip incline
4 x 20

barbell row
4 x 12

rear delt raise
4 x 12

plate front raise
3 x 15

hammer curls
3 sets

do 11 juli 2013: zwolle

squat vs light bands
10 x 2 x 100

deadflit vs light band
7 x 2 x 120

back extension
3 x 15

leg ext
4 x 15

leg raise
4 sets

standing calf raise
4 sets

za 20 juli 2013: raalte

floor press
3 x 100
3 x 120
3 x 130
3 x 137
1 x 145

cable fly
4 x 12

incline machine vs doubled mini's
5 sets

supported row
4 x 10

fat bar pull down
4 x 10

rear delt raise // side raise
3 x 10 // 3 x 10

zo 21 juli 2013: raalte

SSB pin goodmorning
6 x 105
6 x 135
6 x 155
4 x 175

back attack // reverse hypers
3 x 12 // 3 x 10

GHR vs light band
4 x 10

gripper
4 sets

ab pull down
4 sets

di 23 juli 2013: zwolle

speed bench vs monster mini
10 x 2 x 70

incline dumbbell
4 sets x 36

yates row
4 x 12

high row
4 x 10

side raise // rope push down
4 x 12 // 3 x 30

dumbbell cleans
3 x 12