Ironwarrior's log

Alles wat met training te maken heeft
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Ironwarrior
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Re: Ironwarrior's log

Post: # 10983Post Ironwarrior
Dec 19th, '20, 15:51

Schouders & Biceps.

Resistance Band Overhead Presses:
1. 15 reps
2. 15 reps
3. 10 reps
4. 10 reps

Overhead Dumbbell Presses:
1. 2x15kg x 15 reps
2. 2x15kg x 15 reps
3. 2x15kg x 12 reps
4. 2x15kg x 10 reps

Resistance Band Lateral Raises:
4 x 10 reps

Dumbbell Lateral Raises:
1. 7 kg x 20 reps
2. 8 kg x 20 reps
3. 9 kg x 15 reps
4. 9 kg x 15 reps

Hammer Curls:
1. 9 kg x 20 reps
2. 12 kg x 20 reps
3. 15 kg x 15 reps
4. 15 kg x 15 reps

Resistance Band Concentrated High Curls:
4 x 10 reps (hard knijpen)
MF forums: 'Squat Junkie'
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Re: Ironwarrior's log

Post: # 10984Post Ironwarrior
Dec 20th, '20, 08:42

Vanmorgen in het park. Nog donker en geen ziel te zien. Heerlijk!
Morgen weer verder met krachttraining.

Image
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Re: Ironwarrior's log

Post: # 10986Post Ironwarrior
Dec 21st, '20, 13:58

Rug en achterkant schouders.

Superman Lat Pull Down (Resistance band):
4 x 20 reps

Reversed Superman Lat Pull Down:
4 x 20 reps

Supersets Bend over Resistance Band Row & Dumbbell(15kg) Row:
4 x 10 & 10 reps

Alternating Dumbbell Row L/R:
22kg - 4x10 reps

Reversed Dumbbell Flyes:
1. 7 kg x 20 reps
2. 9 kg x 20 reps
3. 9,5 kg x 15 reps
4. 9,5 kg x 15 reps

Resistance Band Reversed Flyes:
4 x 10 reps

Resistance Band Face Pull (als een double biceps pose):
4 x 10 reps
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Bosco
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Re: Ironwarrior's log

Post: # 10988Post Bosco
Dec 21st, '20, 15:59

superman moetst ik ff google, mooie basic oefeningen ;)
stats: 65j 1.71m 77kg 12%

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Re: Ironwarrior's log

Post: # 10989Post Ironwarrior
Dec 22nd, '20, 07:37

Superman, start:
Image

Eind:
Image



Hier nog twee liggend op de rug.
Image
Image

De band geeft trouwens een weerstand van 40kg, 80kg wanneer dubbelgeslagen.
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Re: Ironwarrior's log

Post: # 10994Post Ironwarrior
Dec 23rd, '20, 17:02

Vandaag alleen de Quads aangepakt. Viel me zwaarder dan dit schema doet vermoeden.

Sissy Squats:

1. 40 reps
2. 40 reps
3. 30 reps
4. 20 reps
5. 15 reps
6. 10 reps

Body Weight Hack Squats (rug tegen de deur en voeten voor me):
10, 10, 10 en 10 reps

Static Dumbbell Lunches:
4 x 10 reps L/R


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Bosco
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Re: Ironwarrior's log

Post: # 10995Post Bosco
Dec 23rd, '20, 18:11

lekker vol gepomt, laat de zomer maar komen :mrgreen:
stats: 65j 1.71m 77kg 12%

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Re: Ironwarrior's log

Post: # 10998Post Ironwarrior
Dec 25th, '20, 15:57

Chest & Abs.

200 Push ups:

1. 40 reps
2. 25 reps
3. 15 reps
4. 15 reps
5. 10 reps
6. 15 reps
7. 10 reps
8. 15 reps
9. 15 reps
10. 10 reps
11. 10 reps
12. 10 reps

Body Weight Dips:
1. 10 reps
2. 10 reps
3. 8 reps
4. 8 reps

Flat Dumbbell Presses:
1. 2 x 15 kg x 15 reps
2. 2 x 15 kg x 15 reps
3. 2 x 15 kg x 15 reps
4. 2 x 15 kg x 15 reps

Lying Leg Raises:

30, 30, 20 & 20 reps

Hanging Reversed Crunches:
10, 10, 10 & 10 reps
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Re: Ironwarrior's log

Post: # 11004Post Ironwarrior
Dec 28th, '20, 16:42

Back & Rear Delts.

Tri-sets Pull Up, Resistance Band Low Row & Resistance Band Face Pull (like a double biceps):
1. 20 reps, 10 reps & 10 reps
2. 15 reps, 10 reps & 10 reps
3. 10 reps, 10 reps & 10 reps
4. 8 reps, 10 reps & 10 reps
5. 6 reps, 10 reps & 10 reps
6. 6 reps, 10 reps & 10 reps
7. 6 reps, 10 reps & 10 reps
8. 6 reps, 10 reps & 10 reps

Supersets Resistance Band High Row & Resistance Band Face Pull (classic):
1. 10 reps & 10 reps
2. 15 reps & 10 reps
3. 15 reps & 10 reps
4. 15 reps & 1p reps

Resistance Band Bend Over Row & Resistance Band Reversed Flyes:
1. 10 reps & 10 reps
2. 10 reps & 10 reps
3. 10 reps & 10 reps
4. 10 reps & 10 reps
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Re: Ironwarrior's log

Post: # 11005Post Ironwarrior
Dec 29th, '20, 16:50

Legs & Calf's.

Super-sets Body weight Sissy Squats & Dumbbell Front Squats:
1. 40 reps & +15 kg x 10 reps
2. 35 reps & +15 kg x 15 reps
3. 25 reps & +15 kg x 20 reps
4. 20 reps & +15 kg x 25 reps

Body Weight Hack Squats (rug tegen de deur en voeten voor je uit):
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps

Body Weight Standing Calf Raises:
300 reps
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