Mike Wagenvoort

za 18 juni: raalte

floor press
3 x 100
3 x 110
3 x 120
2 x 125 pr
5 x 110

seated press
5 x 50
5 x 60
5 x 70
4 x 85 pr
9 x 70

pull down fat bar
6 x 8

axle upright row
4 sets

push down
4 sets

biceps pompen
4 sets

face pull
4 sets

zo 19 juni: raalte

deadlift
3 x 3 x 180

deadlift met chains
3 x 160
3 x 180
3 x 190 pr

chain susp. GM SSB
6 x 70
6 x 90
6 x 110
6 x 120 pr
10 x 70

abs
4 sets

GHR
3 sets

rev hyper
4 sets

grip
4 sets

di 21 juni: zwolle

paused bench
3 x 3 x 84

vincy press
8 x 60
8 x 80
5 x 90
8 x 80
8 x 80

dumbbell bench
10 x 32
10 x 38
10 x 40
10 x 40

plate front raise
3 x 12 x 20

1 arm cable side raise
3 sets

lying floor ext.
3 sets

1 arm cable ext.
3 sets

wo 22 juni: zwolle

bent over row
8 x 80
4 x 8 x 90

1 arm chest sup. row
4 sets

pulley
4 sets

rear delt machine
4 sets

bicep curl machine
4 sets

1 arm cable curl
3 sets

Do 23 juni zwolle:

Squat:
3x3x124

Deadsquat:
3 x 120
3 x 130
3 x 140
5 x 150
5 x 160

Frontsquat:
6 x 60
6 x 80
6 x 90
4 x 104

Hacksquat:
4 x 10

Leg curls/Leg extensions
4 sets

Abs/calfs
3 sets

za 25 juni: Raalte

1-Board press:

3x100
3x115
3x120
1 x 125..
3x125 pr
6 x 110

Cambererd bench:

6x60
6x80
6x90
6x90
8 x 80

Chest supported rows
5 sets

axle upright row
4 sets

Pompen

zo 26 juni: Raalte

Deadlift:
3x3x180

Rackpull:
3x180
3x200
3x210
3x230
3x245 pr

Low-boxsquat SSB:
6x70
6x90
5x110
6x110

GHR
ABS
RUCKENSTRACKER
GRIP

di 28 juni: zwolle

paused bench
3 x 3 x 80

machine benchs
4 sets

machine shoulder press
4 sets

incline dumbbell fly
4 sets

1 arm side raise
4 sets

push down
4 sets

Pully:

10x80
8x100
8x100
8x100
8x100

One armed db rows:

10x32
10x40
10x50
10x50
10x50

Machine rows:

4 sets

REAR DELTS

BICEPS

BICEPS

do 30 juni: zwolle

squat
3 x 3 x 120

squat
6 x 3 x 150

leg press
4 x 10 x 180

hack squat
10 x 60
10 x 80
2 x 10 x 100

leg curl
4 x 10

abs
4 sets

calves
4 sets

za 2 juli: raalte

paused bench close grip
3 x 110
3 x 115
3 x 120
3 x 125 pr
1 x 130 pr

machine incline press ( per kant)
10 x 20
10 x 40
9 x 40
9 x 40

Machine low row (per kant)
20kgx10
40kgx10
60kgx10
60kgx10

Machine Pullover
40kgx12
40kgx12
60kgx12

cable side raise
4 sets

push down
4 sets

cable biceps
4 sets

zo 3 juli: raalte

deadlift
3 x 3 x 180

block pulls
3 x 200
3 x 215
3 x 230 pr

chain susp. GM SSB
6 x 70
6 x 90
6 x 110
6 x 120

GHR
4 sets

back ext.
4 sets

abs met band

Di 5 juli: zwolle

Bench:
3x3x90

Ultra wides:
8x90
8x105 pr
3x110.....
4x110.....
5x100.....

Seated press:
8x50
8x60
8x70
7x74

Floor extensions
4 x 12

Cable fly's
4x12

Seated side raises:
4x12

Cable pushdowns:
3x12

wo 6 juli: zwolle

wide grip chins
4 x 10

bent over row
8 x 60
8 x 80
3 x 8 x 90

low row
4 x 10

rear delt raise
4 x 12 x 10

bicep curl
3 x 10 x 18

cable hammer curl
3 x 15

do 7 juli: raalte

squat
3 x 3 x 120

squat + chains
3 x 110
3 x 130
3 x 140
3 x 150 pr

leg press
8 x 170
8 x 210
8 x 240
8 x 260

hack squat
10 x 40
3 x 10 x 60

leg ext
4 sets

GHR
4 sets

abs
3 sets

calves
3 sets

za 9 juli: raalte

floor press axle
3 x 90
3 x 110
3 x 120
3 x 125 pr
1 x 130 pr
1 x 135 pr

incline paused
3 x 8 x 80

incline cable fly
3 x 12

low row machine
4 sets

face pulls
3 sets

band push down
3 sets

Fat bar.

zo 10 juli: raalte

speed deadlift
3 x 140
6 x 3 x 180

chain susp GM SSB
6 x 70
6 x 90
6 x 110
6 x 120
6 x 130 pr

GHR
4 x 8

rev hyper
4 x 12

decline abs
3 sets

calves
3 sets

di 12 juli: zwolle

paused bench
3 x 3 x 80

8 x 90
8 x 104 pr
7 x 100
6 x 100

1 arm dumbbell bench
10 x 28
3 x 10 x 30

machine fly
4 x 12

overhead dumbbell ext
10 x 12
3 x 10 x 14

upright row
4 x 12 x 42,5

rope ext
3 sets

wo 13 juli: zwolle

pulldown
10 x 90
4 x 10 x 100

machine row (per kant)
8 x 55
3 x 8 x 75

high row
4 x 15 x FS

seated rear delt raise
4 x 12 x 12

bicep curl
3 x 12 x 22

curl machine / hammer curl

do 14 juli: zwolle

squat
3 x 3 x 130

squat
3 x 144
3 x 160
3 x 170 pr
3 x 180 pr
1 x 190 pr

front squat
8 x 60
4 x 8 x 80

hack squat
3 sets

leg curl
3 sets

leg ext
3 sets

calves
3 sets

abs
3 sets

vrij 15 juli: raalte

2 board press
3 x 100
3 x 100
slingshot
3 x 120
3 x 130
3 x 140
3 x 150 pr
1 x 160 pr

machine incline
4 x 8 x 80

pulley
6 sets

face pulls
4 x 12

side raise
3 x 12

ez bar cable curls
tricep extensions

zo 17 juli: raalte

deadlift
3 x 140
3 x 3 x 180

deadlift met chains
3 x 170
3 x 180
3 x 195 pr

low box squat SSB
6 x 70
6 x 100
6 x 110
6 x 120

leg press
8 x 200
2 x 8 x 240

GHR
3 x 8

abs / calves
3 sets

back ext
3 x 15

di 19 juli: zwolle

paused bench
3 x 3 x 80

close grip paused
8 x 90
5 x 110 pr....
5 x 110
5 x 100
8 x 80

dumbbell press
4 x 10 x 20

machine fly
3 x 12

cable side raise
4 x 12

overhead rope ext
3 x 20

dips
3 x 10

na de bench waren de triceps leeg, medium deload van gemaakt

wo 20 juli: zwolle

wide grip chins
3 x 10

machine low row(per kant)
8 x 45
8 x 55
3 x 8 x 65

pull down
10 x 90
3 x 10 x 100

cable pull apart
4 x 12

ez bar curls
3 x 15 x 42,5

rope hammer curls
3 sets

do 21 juli: zwolle

squat
3 x 3 x 120

squat
3 x 150
wraps on
3 x 170
2 x 190 pr
1 x 200

leg press
15 x 180
3 x 15 x 220

leg curl
3 x 12

leg ext
3 x 12

abs
3 sets

calves
3 sets

za 23 juli: raalte

paused bench
3 x 100
3 x 115
3 x 120
1 x 125
3 x 100
3 x 100

cambered bar bench
8 x 70
8 x 80
8 x 90

mts row
5 sets

v handle pull down
4 sets

cable side raise
3 sets

cable curls / push down
3 sets

curls
4 sets