Mike Wagenvoort

za 6 augustus: zwolle

paused bench
3 x 80
3 x 80
3 x 100
3 x 110
3 x 110

floor press
8 x 80
8 x 90
5 x 104
5 x 100

pulley
5 sets

high row
3 sets

upright row
4 sets

pushdown / cable curls
3 sets

zo 7 augustus: zwolle

deadlift
3 x 140
3 x 160
3 x 180
3 x 180
3 x 180
1 x 180

suspended gm
8 x 60
8 x 70
8 x 80
6 x 90

squat
5 x 90
5 x 110
2 x 130

leg ext
back ext.
abs
calves

di 9 augustus: zwolle

paused bench
3 x 3 x 80

close grip paused
8 x 80
8 x 100
6 x 100
6 x 100
5 x 100

seated dumbbell press
10 x 28
8 x 28
8 x 28

machine fly
3 x 12

lying floor ext.
4 x 12

cable side raise
3 x 12

rope ext
3 x 15

wo 11 augustus: zwolle

wide grip chins
3 x 10

chest sup machine row ( per kant)
8 x 60
4 x 8 x 70

pull down
4 x 10

cable pull aparts
4 x 12

hammer curls
10 x 22
2 x 10 x 24

machine curls
3 sets

do 11 augustus: zwolle

squat
3 x 3 x 120

3 x 140
3 x 150
2 x 160

leg press
8 x 180
8 x 220
8 x 260
8 x 220

hack squat
10 x 60
2 x 10 x 100

leg curl
3 x 10

leg ext
3 x 10

calves
abs

bah

za 13 augustus: raalte

bench met chains
3 x 60
3 x 80
3 x 90 pr
2 x 100

machine incline
5 x 8 x 90

hammer pulldown
5 sets

low row
5 sets

face pulls
3 sets

push down
4 x 20

ez bar cable curl
3 sets

zo 14 augustus: raalte

deadlift
3 x 3 x 180
3 x 3 x 200

chain susp SSB GM
8 x 70
8 x 90
8 x 100
8 x 100

GHR
4 x 8

rev hyper
4 x 10

abs
calves

di 16 aug: zwolle

paused bench
3 x 3 x 80

wide grip paused
8 x 80
8 x 100
7 x 100
5 x 100
7 x 90

seated press
10 x 50
10 x 60
10 x 60
9 x 60

dumbbell press
3 x 10 x 30

barbell front raise
3 x 12

side raise
4 x 12

one arm cable ext
4 x 15

wo 17 augustus: zwolle

bent over row
8 x 80
4 x 8 x 90

pull down
4 x 8

high row
4 x 12 x FS

seated rear delt raise
4 x 12 x 12

ez bar curls
3 x 15

hammer rope curls
3 x 15

do 18 augustus: zwolle

squat
3 x 3 x 120

5 x 140
5 x 150
5 x 160
wraps
2 x 170

front squat
8 x 80
7 x 90
8 x 80
8 x 80

leg curls
4 x 10

leg ext
4 x 12

abs
3 sets

calves
3 sets

za 20 augustus: raalte

2 board press
3 x 100
3 x 115
3 x 125
3 x 130
1 x 135
1 x 140 pr

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

fat v handle pulley
5 sets

face pulls
4 x 12

side raise
3 x 10 x 16

biceps
3 sets

zo 21 augustus: raalte

deadlift
3 x 3 x 180

block pulls
3 x 200
3 x 210
3 x 220
3 x 230

chain susp GM SSB
8 x 70
8 x 90
8 x 110
8 x 125 pr

GHR roller
1 x 10
GHR
3 x 8

back ext
3 x 15

fallout
3 x 10

di 23 augustus: zwolle

paused bench
3 x 3 x 80

8 x 100
8 x 100
8 x 100

incline dumbbell bench
8 x 28
8 x 32
3 x 8 x 36

incline cable fly
4 x 12

upright row
4 x 10

lying floor ext
4 x 12

rope ext
3 x 15

wo 24 augustus: zwolle

wide grip chins
4 x 10

machine row
10 x 40
4 x 10 x 60

high row
4 x 12

cable pull apart
4 x 12

seated hammer curl
3 x 12

pose curls
3 x 8

do 25 augustus: zwolle

squat
3 x 3 x 120

1 x 140
1 x 160
wraps
1 x 170
1 x 180
1 x 180

front squat
8 x 60
3 x 8 x 80

leg curl
3 x 10

leg ext
3 x 12

calves
abs

vrij 26 augustus: zwolle

floor press
3 x 90
3 x 104
3 x 114
3 x 120
1 x 130 pr
1 x 134 pr

seated press
8 x 50
8 x 60
8 x 70
5 x 80 pr

pulley
5 sets

cable side raise
4 sets

overhead rope ext
4 sets

cable curl
3 sets

push down
3 sets

vrij 26 augustus: zwolle

floor press
3 x 90
3 x 104
3 x 114
3 x 120
1 x 130
1 x 134 pr

seated press
8 x 50
8 x 60
8 x 70
5 x 80 pr

pulley
5 x 10

cable side raise
4 x 10

cable curls
3 sets

overhead rope ext
3 x 15

pushdown
3 x 20

zo 28 augustus: raalte

deadlift
3 x 140
3 x 3 x 170

deadlift met chains
1 x 170
1 x 180
1 x 180
1 x 180
1 x 180

GHR
5 x 8

rev hyper
3 x 10

fallouts
back ext

wo 31 augustus: raalte

paused bench
3 x 3 x 80

wide grip paused
8 x 90
8 x 100
5 x 110
8 x 100 t&g

low row
5 sets

military press
8 x 50
8 x 60
8 x 60
8 x 60

high row
4 sets

side raise / push down / ez bar cable curls
4 x 12

rear delts cable
3 sets

do 1 september: raalte

squat
1 x 130
1 x 160
wraps
1 x 180

leg press
6 x 90
6 x 130
6 x 170
6 x 210
5,5 x 260

hack squat
8 x 40
8 x 60
8 x 80
7,5 x 100

fallout
3 sets

leg ext / calves
4 sets

180 wordt de opener voor 11 september, zaterdag opener voor bench en zondag voor deadlift.

za 3 september: raalte

paused bench
3 x 90
3 x 1 x 105
1 x 120

incline machine
8 x 40
4 x 8 x 80

supported t bar row
5 x 8 x 60

shoulder press machine
4 x 12 x 40

pull down
4 sets

dumbbell preacher curls
3 x 12

1 arm cable ext
3 sets

biceps pompen
2 sets

zo 4 september: raalte

deadlift
2 x 140
1 x 180
1 x 210
1 x 230

SSB goodmorning
8 x 65
8 x 85
8 x 100
8 x 85

grip
4 sets

abs
4 sets

GHR
3 x 12

openers worden: 180 / 120 / 230

di 6 september: zwolle

paused bench
5 x 3 x 80

JM press
8 x 40
8 x 50
8 x 60

high row
4 sets

cable side raise
3 x 12

ez bar curls
3 x 12

overhead rope ext
3 x 20

face pulls
3 x 15

di 13 september: zwolle

paused bench
3 x 3 x 80

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

incline dumbbell bench
10 x 32
10 x 36
10 x 36
10 x 36

incline cable fly
3 x 12

lying floor ext.
4 x 10

side raise
3 x 12 x 16

1 arm dumbbell ext.
3 x 12

wo 14 september: zwolle

wide grip chins
5 x 10 x bw

bent over rows
8 x 80
3 x 8 x 90

pulley
4 x 10

seated rear delt
4 x 12 x 12

ez bar preacher curls
3 x 12

hammer rope cable curl
3 x 15 + dropset

do 15 september: zwolle

squat
8 x 3 x 120

leg press
10 x 180
10 x 200
10 x 220
10 x 240
10 x 260

hack squat
8 x 60
3 x 8 x 80

abs
3 sets

leg curls
3 x 10 x 60

calves
5 sets

leg ext
3 x 12

za 17 september: raalte

2 board press
3 x 100
3 x 115
3 x 125
3 x 135 pr
1 x 140

cambered bar bench
8 x 80
7 x 100
4 x 105
6 x 100

low row
5 sets

cable side raise
3 x 12

push down
3 sets

ez bar cable curls
3 x 20

1 arm cable ext
3 x 20

zo 8 september: raalte

deficit deadlift
3 x 3 x 150

deadlift met chains
1 x 160
1 x 170
1 x 180
1 x 190

pin goodmorning SSB
6 x 70
6 x 90
6 x 110
goodmorning SSB
10 x 70
10 x 70

GHR
4 x 8

abs
3 sets

gripper
4 sets

calves
3 sets