Ironwarrior's log

[Ironwarrior]

Quads & Calf's.

Sissy Squats:
1. BW x 40 reps
2. + 15kg x 10 reps
3. + 15kg x 10 reps
4. + 15kg x 10 reps
5. + 15kg x 10 reps
6. + 15kg x 8 reps
7. + 15kg x 8 reps
8. + 15kg x 8 reps

Dumbbell Front Squats:
1. 15kg x 20 reps
2. 30kg x 20 reps
3. 30kg x 15 reps
4. 30kg x 15 reps

Body Weight Hack Squats (rug Regen de deur en voeten voor me):
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps

Single Leg Calf Raises L/R:
1. BW x 20 reps
2. + 15kg x 15 reps
3. + 15kg x 10 reps
4. + 15kg x 12 reps
5. + 15kg x 12 reps
6. + 15kg x 12 reps
7. + 15kg x 12 reps
8. + 15kg x 10 reps
9. + 15kg x 10 reps
10. + 15kg x 10 reps
11. + 15kg x 12 reps
12. + 15kg x 12 reps

[Ironwarrior]

Borst & Buik.

Tri-sets Dips, Push Ups (feet elevated) & Hanging Reversed Crunches:
1. 25, 15 & 10 reps
2. 15, 15 & 15 reps
3. 10, 10 & 15 reps
4. 15, 10 & 10 reps

Super-sets Dumbbell Flies en Sit ups:
4 sets of 11kg x 20 reps & 30 reps

Super-sets Dumbbell Presses & Lying Leg Lifts:
4 sets of 15kg x 20 reps & 20 reps

[Ironwarrior]

Anterior & Lateral Deltoids, TaBaTa (HIIIT)
Combined Lateral & Front Raises:
1. 6kg x 20 reps
2. 6kg x 20 reps
3. 7kg x 15 reps
4. 7kg x 15 reps

Lateral Raises:
1. 8kg x 20 reps
2. 9,5kg x 15 reps
3. 11kg x 12 reps
4. 11kg x 12 reps

Single arm Resistance Band Laterals:
2 x 15 reps
2 x 10 reps

Resistance Band Overhead Presses:
10, 10, 10 & 10 reps

Dumbbell Overhead Presses:
1. 11kg x 20 reps
2. 13,5kg x 15 reps
3. 13,5kg x 13 reps
4. 15kg x x 10 reps

10 minuten TaBaTa (HIIT)
Dat laatste valt me sinds de Corona besmetting nog steeds tegen.
Ik heb nog steeds niet de dynamiek en uithoudingsvermogen van voor de besmetting terug.
Ik moet het echt diep onder uit mijn ziel halen.

[Bosco]

...vooral op het einde van een WO valt dat zeker zwaar

voor mij ook vanmorgen 2x de brug op fietsen is echt wel lucht happen

[Ironwarrior]

Vanmiddag een uurtje geskeelerd.

[Bosco]

......als het maar droog is, je wordt snel wel warm...

[Ironwarrior]

Klopt. Ik was helemaal klam toen ik thuis kwam. Ik kon meteen de douche onder.

[Ironwarrior]

Rug, Achterkant Schouders en Biceps.

Resistance Band Overhead Pull Down:
1. 20 reps
2. 15 reps
3. 15 reps
4. 10 reps

Resistance Band High Row:
1. 15 reps
2. 12 reps
3. 10 reps
4. 10 reps

Super-sets Resistance Band Bend Over Row & Resistance Band Reversed Flyes:
4 sets van 10 & 10 reps

Super-sets Bend over Dumbbell Row & Resistance Band Face Pull (like a double biceps):
3 sets van 15kg x 15 reps & 10 reps
1 set van 15kg x 20 reps & 10 reps

Super-sets Reversed Dumbbell Flies & Resistance Band Biceps Curls:
1. 6kg x 20 reps & 20 reps
2. 7kg x 15 reps & 20 reps
3. 8kg x 15 reps & 10 reps
4. 9,25kg x 12 reps & 10 reps

Incline seated Dumbbell Curls:
1. 6kg x 20 reps
2. 7kg x 20 reps
3. 8kg x 18 reps
4. 9,25kg x 15 reps

[Ironwarrior]

Benen/Kuiten.
Dumbbell Stiff Leg Dead Lift:
1. 30kg x 20 reps
2. 30kg x 20 reps
3. 30kg x 20 reps
4. 30kg + RB x 20 reps
5. 30kg + double RB x 15 reps

Single Leg Resistance Band Presses (focus op de Hamstrings):
4 sets of 10 reps L/R

Resistance Band Bulgarian Squats:
1. 15 reps L/R
2. 10 reps L/R (double RB)
3. 10 reps L/R (double RB)
4. 10 reps L/R (double RB)

Static Dumbbell Lunges:
4 sets of 30kg x 10 reps L/R

Resistance Band Front Squats:
1. 15 reps
2. 15 reps
3. 15 reps
4. + 15kg dumbbell x 12 reps

Standing Calf Raises:
300 reps

[Ironwarrior]

Vanmorgen lag het forum eruit, dus kon ik niets bijdragen.
Alsnog dan maar.

Abs, Chest & Triceps.

Hanging Reversed Crunches:
20, 15, 15, 12, 10 & 10 reps

Super-sets Body weight Dips & Lying Leg Raises:
1. 20 & 20 reps
2. 20 & 20 reps
3. 15 & 20 reps
4. 15 & 20 reps

Push ups (voeten op verhoging):
20, 18, 15 & 15 reps

Dumbbell Flyes:
1. 11kg x 20 reps
2. 11kg x 20 reps
3. 13kg x 20 reps
4. 13kg x 15 reps

Dumbbell Presses:
4 sets van 15kg x 20 reps

Super-sets Dumbbell Skull Crushers & Resistance Band Triceps Extensions:
1. 2 x 10kg x 12 reps en 10 reps
2. 2 x 10kg x 10 reps & 10 reps
3. 2 x 10kg x 10 reps & 10 reps
4. 2 x 10kg x 10 reps & 8 reps

30 minuten Outdoor Cardio