Ironwarrior's log

[Ironwarrior]

35 minuten Outdoor Cardio

Chest & Triceps.

Body Weight Dips
1. 20 reps
2. 18 reps
3. 15 reps
4. 12 reps
5. 12 reps
6. 10 reps
7. 10 reps
8. 10 reps

Resistance Band Chest Presses:
15, 15, 12 & 10 hard squeezes

Push Ups:
15, 15, 12 & 10 reps

Dumbbell Flyes:
1. 10 kg x 20 reps
2. 10 kg x 20 reps
3. 15 kg x 15 reps
4. 15 kg x 15 reps

Backward Dips:
20, 20, 15 & 15 reps

Resistance Band Triceps Extensions:
15, 15, 15, 12 & 10 reps

[Ironwarrior]

Vanmorgen even een snelle workout gedaan voor de schouders en buik.

Super-sets Overhead Dumbbell Presses & Sit ups:
1. 12 kg x 25 reps & 50 reps
2. 12 kg x 30 reps & 40 reps
3. 15 kg x 20 reps & 30 reps
4. 15 kg x 20 reps & 30 reps
5. 15 kg x 20 reps & 30 reps
6. 15 kg x 15 reps & 30 reps
7. 15 kg x 15 reps & 20 reps
8. 15 kg x 15 reps & 20 reps

Super-sets Dumbbell Laterals & Lying Leg Lifts:
1. 7 kg x 20 reps & 30 reps
2. 7 kg x 20 reps & 30 reps
3. 9 kg x 20 reps & 30 reps
4. 9 kg x 20 reps & 30 reps
5. 9,5 kg x 20 reps & 25 reps
6. 9,5 kg x 20 reps & 25 reps
7. 12 kg x 15 reps & 25 reps
8. 12 kg x 15 reis & 25 reps

[Ironwarrior]

Rug,Rear Delts & Biceps.
Super-sets (forward)Lying Overhead Resistance Band Wide Pull & Bend Over Dumbbell Row:
1. 15 reps & 15 kg x 15 reps
2. 15 reps h 15 kg x 15 reps
3. 15 reps & 15 kg x 15 reps
4. 15 reps & 15 kg x 15 reps

Super-sets (backward) Lying Overhead Resistance Band Narrow grip Pull Down & Bend over Dumbbell Row:
1. 15 reps & 15 kg x 15 reps
2. 15 reps & 15 kg x 15 reps
3. 15 reps & 15 kg x 15 reps
4. 15 reps & 15 kg x 15 reps

Super-sets Resistance Band Bend over Row & Dumbbell Pull Over:
1. 15 reps & 15 kg x 10 reps
2. 15 reps & 15 kg x 15 reps
3. 15 reps & 15 kg x 20 reps
4. 15 reps & 15 kg x 25 reps

Super-sets Resistance Band Face Pull (like double biceps pose) & Resistance Band Biceps Curls:
1. 20 & 15 reps
2. 15 & 15 reps
3. 15 & 15 reps
4. 15 & 15 reps

Super-sets Resistance Band Classic Face Pull & Dumbbell (15 kg)Hammer Curls:
1. 15 & 15 reps
2. 15 & 15 reps
3. 15 & 15 reps
4. 15 & 12 reps

[Bosco]

yeahhh Buddyyy!!!

je bent dus alweer goed opgestart...

[Ironwarrior]

De eerste klap is een Daalder waard.

Vandaag na het werk alleen een half uurtje cardio in de buitenlucht.
Morgen benen.

[Ironwarrior]

Kort maar intens.

Benen/Kuiten.
Super-sets Sissy Squats & Dumbbell Front Squats:
1. 40 reps & +15 kg x 10 reps
2. 40 reps & +15 kg x 20 reps
3. 30 reps & +30 kg x 10 reps
4. 20 reps & +30 kg x 10 reps

Static Backward Lunges:
1. 30 kg x 10 reps L/R
2. 30 kg x 10 reps L/R
3. 30 kg x 10 reps L/R
4. 30 kg x 10 reps L/R

Standing Single Leg Calf Raises L/R:
100 reps

Standing Calf Raises (beide benen):
100 reps

[Ironwarrior]

Borst & Triceps.

Push ups:
1. 40 reps
2. 25 reps
3. 20 reps
4. 12 reps
5. 13 reps

Upper Chest Push ups:
1. 5 reps
2. 5 reps
3. 5 reps
4. 5 reps
5. 5 reps
6. 5 reps
7. 5 reps
8. 5 reps

Resistance Band Chest Presses:
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps

Dumbbell Flyes:
1. 11.5 kg x 15 reps
2. 11,5 kg x 15 reps
3. 13,5 kg x 15 reps
4. 15 kg x 10 reps

Triceps.
Dumbbell Hammer Presses:
1. 6 kg x 40 reps
2. 8,5 kg x 20 reps
3. 10,5 kg x 10 reps
4. 10,5 kg x 6 reps

Resistance Band Triceps Extensions:
20, 20 & 15 reps

[Ironwarrior]

Ik heb mezelf weer wat aangedaan.
Vanmorgen ben ik ongeveer een half uurtje gaan lopen en sprinten. Maar dat sprinten vergt veel van de spieren voor op je schenen.
Die zijn nu niet alleen verzuurd, maar voelen beurs aan, alsof ze bond en blauw zijn.

[Bosco]

scheenbeenspieren it is...upff, heb je geen tijgerbalsem ofsow?

hier was het behoorlijk glad, kijk maar uit!!

[Ironwarrior]

Anterior Delts & Abs.

Tri-sets Resistance Band Overhead Presses, Dumbbell Laterals & Dumbbell Front Raises:
1. 15 reps, 6 kg x 15 reps & 6 kg x 15 reps
2. 15 reps, 6 kg x 15 reps & 6 kg x 15 reps
3. 15 reps, 8 kg x 15 reps & 8 kg x 15 reps
4. 15 reps, 8,5 kg x 10 reps & 8,5 kg x 10 reps

Super-sets Overhead Dumbbell Presses & Resistance Band Lateral Raises:
1. 13 kg x 20 reps & 20 reps
2. 13 kg x 20 reps & 15 reps
3. 15 kg x 15 reps & 10 reps
4. 15 kg x 10 reps & 10 reps

Super-sets Hanging Reversed Crunches & Lying Leg Raises:
1. 20 & 20 reps
2. 15 & 20 reps
3. 15 & 15 reps
4. 15 & 15 reps