Ironwarrior's log

[Ironwarrior]

Rug en achterkant schouders.

Pull ups:
100 reps in meerdere sets

Super-sets Resistance Band Overhead Pull Down & Reversed Flyes:
1. 15 & 10 reps
2. 15 & 10 reps
3. 12 & 10 reps
4. 10 & 10 reps

Resistance Band High Row & Face Pull (als een double biceps):
1. 15 & 10 reps
2. 15 & 10 reps
3. 14 & 10 reps
4. 12 & 10 reps

Resistance Band Low Row & Face Pull (classic):
1. 15 & 10 reps
2. 15 & 10 reps
3. 15 & 10 reps
4. 15 & 8 reps

[Ironwarrior]

Bescheiden been- en kuitentraining.

Sissy Squats:
40, 30, 20 & 15 reps

Body weight Hack Squats (rug tegen de deur en voeten voor me):
15, 15, 15 & 15 reps

Resistance Band Front Squats:
10, 10, 10 & 10 reps

Seated Dumbbell Calf (Soleus) Raises:
1. 15kg x 30 reps
2. 30kg x 30 reps
3. 30kg + RB x 30 reps
4. 30kg + RB x 30 reps

Dumbbell Standing (op de deurdrempel) Calf Raises:
4 sets van 30kg x 30 reps

[Ironwarrior]

Schouders & Cardioloog.

Resistance Band Lateral Raises:
20, 20, 20 & 20 reps

Dumbbell Lateral Raises:
1. 5kg x 20 reps
2. 6kg x 20 reps
3. 7kg x 20 reps
4. 8,5kg x 15 reps
5. 10kg x 10 reps
6. 10kg x 10 reps

Resistance Band Overhead Presses:
12, 12, 10, 8 & 10 reps

Dumbbell Overhead Presses:
1. 10kg x 20 reps
2. 12,25kg x 18 reps
3. 15kg x 10 reps
4. 14kg x 15 reps

30 min. Outdoor Cardio

[Ironwarrior]

45 min. Skeeleren

Planking:
1. 2 min.
2. 1.30 min.
3. 1 min.

Sit ups:
4 x 30 reps

Lying Reversed Crunches:
4 x 20 reps

[Bosco]

Fris met een heerlijk tje

[Ironwarrior]

Borst en Triceps.
6 sets Body weight Dips:
25, 20, 15, 12, 10 & 10

Very Slow Eccentric Push Ups (voeten op een stoel):
6, 5, 5 & 5 reps (it's harder than I thought)

Single arm Resistance Band Concentrated Upper/Inner Chest Presses L/R:
10, 10, 10 & 10 reps

Resistance Band Chest Presses:
20, 15, 15 & 10 reps

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

Super-sets Triceps Backward Dips & Resistance Band Triceps Extensions:
1. 20 & 12 reps
2. 15 & 10 reps
3. 15 & 6 reps
4. 10 & 6 reps

[Ironwarrior]

Vanmorgen een korte maar stevige Rugtraining gecombineerd met achterkant schouders.

Tri-sets Chin Up, Resistance Band Overhead Pull Down & Resistance Band Face Pull (like a double biceps)
1. 15, 10 & 15 reps
2. 12, 10 & 15 reps
3. 10, 10 & 15 reps
4. 8, 10 & 15 reps

Tri-sets Pull Up, Resistance Band High Row & Resistance Band Reversed Flyes:
1. 10, 10 & 10 reps
2. 8, 10 & 10 reps
3. 8, 10 & 10 reps
4. 8, 10 & 10 reps

Super-sets Resistance Band Low Row & Resistance Band Face Pull (classic):
1. 12 & 15 reps
2. 12 & 10 reps
3. 12 & 10 reps
4. 12 & 10 reps

[Ironwarrior]

Kuiten/Benen.
Standing Body Weight Calf Raises:
300 hard squeezes

Stiff Leg Dead Lifts (dumbbells):
4 sets - 30kg x 30 reps

Body weight Squats:
100 controlled reps

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

Dumbbell (2x15 kg) Backward Static Lunges L/R:
10, 10, 10 & 12 reps

Dat is het voor vandaag. Ik sta weer te trillen op mijn benen.

[Bosco]

......dan eerst maar ff goed vreten!!

[Ironwarrior]

......dan eerst maar ff goed vreten!!

Ik probeer juist een klein calorietekort aan te houden.