Ironwarrior's log

[Ironwarrior]

Weinig tijd vandaag. Borst en Cardio.

Flat Dumbbell Presses:
1. 20 kg x 30 reps
2. 25 kg x 20 reps
3. 30 kg x 12 reps
4. 35 kg x 10 reps
5. 40 kg x 5 reps

Flat Dumbbell Flyes:
1. 12,5 kg x 20 reps
2. 15 kg x 20 reps
3. 17,5 kg x 15 reps
4. 20 kg x 10 reps

Cable Motion Chest Press:
1. 20 kg x 20 reps
2. 30 kg x 20 reps
3. 42 kg x 10 reps
4. 42 kg x 10 reps

Machine Flyes:
1. 45 kg x 15 reps
2. 55 kg x 15 reps
3. 65 kg x 10 reps
4. 75 kg x 10 reps

15 minuten cardio.

[Ironwarrior]

Legs & Calf's.

Body weight Sissy Squats:
40, 30, 21 & 20 reps

Hack Squats:
1. MW x 20 reps
2. MW + 20kg x 20 reps
3. MW + 30 kg x 20 reps
4. MW + 40 kg x 15 reps
5. MW + 50 kg x 10 reps
6. MW + 60 kg x 8 reps

Panatta Incline Leg Press:
1. 50 kg x 20 reps
2. 100 kg x 15 reps
3. 150 kg x 10 reps

Lying Leg Curls:
1. 25 kg x 20 reps
2. 32 kg x 18 reps
3. 40 kg x 15 reps
4. 47 kg x 10 reps

Body weight Standing Calf Raises:
300 reps

Seated Calf Raises (Soleus):
1. 15 kg x 30 reps
2. 30 kg x 25 reps
3. 40 kg x 20 reps
4. 50 kg x 20 reps

[Ironwarrior]

Back , Posterior Delts & Abs.

Chin ups:
1. 15 reps
2. 14 reps
3. 10 reps
4. 8 reps

Seated Cable Row:
1. 40 kg x.20 reps
2. 50 kg x 15 reps
3. 60 kg x 12 reps
4. 70 kg x 10 reps
5. 80 kg x 8 reps

Reversed Grip Lat Pull Down:
1. 40 kg x 20 reps
2. 50 kg x 15 reps
3. 60 kg x 10 reps
4. 70 kg x 8 reps
5. 80 kg x 6 reps

Panatta Low Row (plated):
1. 30 kg x 20 reps
2. 40 kg x 15 reps
3. 50 kg x 12 reps
4. 60 kg x 8 reps

Panatta High Row (plated):
1. 50 kg x 20 reps
2. 70 kg x 15 reps
3. 90 kg x 10 reps
4. 100 kg x 6 reps

Technogym Vertical Traction:
1. 50 kg x 20 reps
2. 60 kg x 15 reps
3. 70 kg x 10 reps
4. 70 kg x 10 reps

Machine Reversed Flyes:
1. 10 kg x 15 reps
2. 15 kg x 15 reps
3. 20 kg x 12 reps
4. 25 kg x 10 reps

Reversed Cable Cross Over:
1. 10 kg x 15 reps
2. 20 kg x 12 reps
3. 30 kg x 8 reps

Reversed Dumbbell Flyes:
1. 2x6 kg x 10 reps
2. 2x6 kg x 10 reps
3. 2x7 kg x 10 reps
4. 2x8 kg x 8 reps

Planking:
1. 2 minutes
2. 1 minute
3. 1 minute

Panatta Abdominal Machine:
1. 50 kg x 30 reps
2. 60 kg x 30 reps
3. 70 kg x 20 reps

Hanging Knee Ups:
1. 15 reps
2. 15 reps
3. 15 reps

[Ironwarrior]

Chest & Anterior Delts.

Supersets Flat Dumbbell Presses & Lateral Raises:
1. 20 kg x 20 reps & 7,5 kg x 20 reps
2. 25 kg x 20 reps & 7,5 kg x 20 reps
3. 30 kg x 15 reps & 7,5 kg x 20 reps
4. 35 kg x 10 reps & 7,5 kg x 20 reps
5. 40 kg x 6 reps & 7,5 kg x 20 reps

Supersets Flat Bench Press & Standing Barbell Front Press:
1. 50 kg x 15 reps & 25 kg x 10 reps
2. 60 kg x 10 reps & 30 kg x 10 reps
3. 65 kg x 8 reps & 35 kg x 10 reps
4. 70 kg x 6 reps & 40 kg x 10 reps

Supersets Iso Lateral Bench Press & Iso Lateral Shoulder Press:
1. 36 kg x 15 reps & 20 kg x 15 reps
2. 46 kg x 12 reps & 30 kg x 15 reps
3. 56 kg x 8 reps & 40 kg x 10 reps
4. 56 kg x 8 reps & 45 kg x 8 reps

Triceps Extensions:
1. 25 kg x 30 reps
2. 30 kg x 20 reps
3. 35 kg x 10 reps

Rope Triceps Extensions:
1. 10 kg x 15 reps
2. 12,5 kg x 12 reps
3. 15 kg x 10 reps

[Ironwarrior]

Legs & Calf's.
Leg Presses:
1. 50 kg x 50 reps
2. 100 kg x 30 reps
3. 150 kg x 20 reps
4. 200 kg x 15 reps
5. 250 kg x 15 reps
6. 300 kg x 12 reps
7. 350 kg x 10 reps
8. 400 kg x 10 reps

Lying Leg Curls:
1. 25 kg x 25 reps
2. 32 kg x 15 reps
3. 40 kg x 10 reps
4. 47 kg x 8 reps

Leg Extensions:
1. 32 kg x 20 reps
2. 40 kg x 15 reps
3. 47 kg x 15 reps
4. 55 kg x 12 reps

Back Squats:
1. 50 kg x 10 reps
2. 70 kg x 10 reps
3. 90 kg x 8 reps
4. 100 kg x 6 reps

Standing Leg Curls L/R:
1. 15 kg x 10 reps
2. 25 kg x 10 reps
3. 30 kg x 8 reps
4. 30 kg x 6 reps

Life Fitness Calf Extensions:
1. 45 kg x 30 reps
2. 65 kg x 25 reps
3. 85 kg x 25 reps
4. 105 kg x 20 reps

Toe Presses on the Horizontal Leg Press:
1. 65 kg x 25 reps
2. 75 kg x 15 reps
3. 85 kg x 15 reps
4. 85 kg x 15 reps

Smith Machine Standing Calf Raises:
1. 40 kg x 20 reps
2. 50 kg x 15 reps
3. 60 kg x 15 reps
4. 70 kg x 15 reps

Seated Calf Raises (Soleus):
1. 30 kg x 15 reps
2. 40 kg x 15 reps
3. 50 kg x 15 reps

[Ironwarrior]

Ongeveer een minuutje of 40 besteed aan 'Outdoor Cardio', bestaande uit snel lopen, sprinten en een uitkijktoren op en neer rennen.
Nu een beetje gevoelige knieën en enkels, maar wel blij dat ik alsnog iets gedaan heb.

Maandag weer aan het ijzer.

[Ironwarrior]

Core Day.

Deadlifts:
1. 50 kg x 20 reps
2. 70 kg x 15 reps
3. 90 kg x 10 reps
4. 110 kg x 6 reps
5. 130 kg x 4 reps
6. 140 kg x 1 rep
7. 150 kg x 1 rep
8. 130 kg x 3 reps
9. 110 kg x 6 reps
10. 90 kg x 10 reps
11. 70 kg x 15 reps
12. 70 kg x 15 reps

Drax Machine Crunches:
1. 32 kg x 40 reps
2. 47 kg x 20 reps
3. 62 kg x 15 reps
4. 78 kg x 15 reps
5. 92 kg x 10 reps

MTS Crunches:
1. 85 kg x 20 reps
2. 105 kg x 20 reps
3. 125 kg x 20 reps
4. 145 kg x 15 reps

Hanging Reversed Crunches:
4 x 15 reps

[Ironwarrior]

1e Lock down training van deze week.
Rug en achterkant schouders.

Pull ups:
1. 20 reps
2. 15 reps
3. 10 reps
4. 6 reps
5. 6 reps
6. 6 reps
7. 5 reps
8. 5 reps
9. 5 reps
10. 5 reps
11. 5 reps
12. 5 reps
13. 5 reps
14. 5 reps (total of 103 reps)

Closed grip Pull Up:
1. 5 reps
2. 5 reps
3. 8 reps
4. 7 reps

Supersets Resistance Band High Row & Resistance Band Face Pull:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps

Supersets Resistance Band Low Row & Resistance Band Reversed Flyes:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps

[Ironwarrior]

Een bescheiden beentraining thuis.

Body weight Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps
5. 15 reps
6. 15 reps
7. 10 reps
8. 10 reps

Dumbbell Front Squat:
1. 15 kg x 20 reps
2. 15 kg x 20 reps
3. 30 kg x 10 reps
4. 30 kg x 10 reps
5. 30 kg x 10 reps

Body weight Standing Calf Raises:
310 reps

[Ironwarrior]

Even snel wat bloed naar de borstspieren stuwen.

Push ups:
1. 40 reps
2. 25 reps
3. 20 reps
4. 15 reps
5. 15 reps
6. 10 reps
7. 10 reps
8. 10 reps
9. 10 reps
10. 15 reps (170 reps totaal)

Resistance Band Chest Presses (appr. 40 kg):
4 x 10 hard aanknijpen