Ironwarrior's log

[Ironwarrior]

Rug & Anterior Delts.

Body Weight Pull Ups:
1. 20 reps
2. 10 reps
3. 8 reps
4. 6 reps
5. 6 reps
6. 6 reps
7. 6 reps
8. 6 reps
9. 5 reps
10. 5 reps
11. 5 reps
12. 5 reps
13. 5 reps
14. 6 reps
15. 6 reps (105 totaal)

Super-sets Resistance Band Low Row & Face Pull:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps

Super-sets Resistance Band High Row & Reversed Flyes:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps

Resistance Band Biceps Curls:
1. 10 reps
2. 10 reps
3. 10 reps
4. 10 reps

[Ironwarrior]

300 squats,

Body Weight Squats:
100 reps

Body Weight + 15 kg Front Squats:
100 reps

Body Weight + 30 kg Front Squats:
50 reps

Body Weight Sissy Squats:
50 reps

Single Leg Calf Raises L/R:
100 reps

Single Leg Calf Raises with a 15 kg Dumbbell L/R:
50 reps

Body Weight Standing Calf Raises:
50 reps

[Ironwarrior]

Even een supersnelle lockdown training voor borst.

Tri-sets Dipping, Push Ups & Resistance Band Chest Presses:
1. 20, 15 & 10 reps
2. 15, 10 & 10 reps
3. 12, 10 & 10 reps
4. 10, 8 & 8 reps

Single arm Resistance Band Upper Inner Chest Presses:
4 x 10 reps L/R

Standing Svend Presses:
1. 5 kg x 10 reps
2. 7,5 kg x 10 reps
3. 7,5 kg x 10 reps
4. 7,5 kg x 10 reps

Meer doe ik er vandaag niet aan. Bah!

[Ironwarrior]

06:30 uur ochtendcardio in het park.
Ongeveer 30 minuten lopen/sprinten.

[Bosco]

doe je goed vanavond is NL wit ...zeggen ze!

[Ironwarrior]

doe je goed vanavond is NL wit ...zeggen ze!

Ik werk tot 22:00 uur, dus ik hoop dat ik een beetje fatsoenlijk thuis kom.

[Ironwarrior]

Back, Rear Delts & Biceps.

Giant sets Pull Ups, Resistance Band PullbDown, Resistance Band Face Pull, Resistance Band Reversed Flyes & Hanging Knee ups:
1. 15, 15, 15, 10 & 10 reps
2. 15, 10, 15, 10 & 15 reps
3. 10, 10, 15, 10 & 15 reps
4. 10, 10, 15, 10 & 15 reps

Giant sets Resistance Band Low Row, High Row, Face Pull, Reversed Flyes & Hanging Knee Ups:
1. 15, 10, 10, 10 & 15 reps
2. 12, 10, 10, 10 & 15 reps
3. 10, 10, 10, 10 & 15 reps
4. 10, 10, 10, 10 & 15 reps

Super sets Resistance Band Low & Resistance Band Shrugs:
1. 15 & 10 reps
2. 10 & 10 reps
3. 12 & 10 reps
4. 12 & 10 reps

Resistance Band Biceps Curls:
20, 20, 10 & 10 reps

[Bosco]

hey vroege vogel

[Ironwarrior]

hey vroege vogel

Ja, het was nog donker toen ik begon. Maar wat is dat lekker zeg!

[Bosco]

ja das zeker heeeeerlijk!!! ik was vanmorgen al om 7.45 gaan wandelen...in het donker....en dan zie je het licht worden!!!