Ironwarrior's log

[Ironwarrior]

Rug en achterkant schouders.
Tri-sets Pull ups, Resistance Band Bend Over Row & Resistance Band Reversed Flyes:
1. 15, 15 & 10 reps
2. 10, 15 & 10 reps
3. 10, 15 & 10 reps
4. 8, 15 & 10 reps

Supersets Resistance Band Overhead Pull Down & Resistance Band Classic Face Pull:
4 supersets of 15 & 12 reps

Supersets Resistance Band Low & Resistance Band Face pull (like a double biceps):
3 sets of 15 & 15 reps
1 sets of 15 & 20 reps

Resistance Band Low Row:
4 sets of 15 reps

[Ironwarrior]

Kuiten & Benen.
Standing body weight Calf Raises:
300 x strekken en aanknijpen

Sissy Squats:
1. 40 reps
2. 32 reps
3. 22 reps
4. 22 reps

Static Backward Lunges met dumbbells:
4 sets of 2 x 15kg x 10 reps L/R

Hack Squats (schouderbladen tegen de deur en voeten voor me):
4 sets of 20 reps

Stiff Legged Dead Lifts (dumbbells):
4 sets of 2 x 15kg x 20 reps

[Ironwarrior]

Buik en Borst.
Hanging Reversed Crunches:
20, 20, 20 & 15 reps

Lying Leg Raises:
4 x 20 reps

Body weight Dips:
20, 20, 18 & 15 reps

Push ups (feet elevated):
4 x 15 reps

15kg Dumbbell Presses:
20, 20, 15 & 15 reps

Resistance Band Chest Presses:
4 x 15 reps

Floor Dumbbell Flyes:
1. 10,5kg x 20 reps
2. 13kg x 20 reps
3. 15kg x 18 reps
4. 15kg x 15 reps

[Ironwarrior]

Zondagochtend Schouder without.
Supersets Overhead Dumbbell Presses & Resistance Band Shrugs:
1. 10,5kg x 40 reps & 15 reps
2. 10,5kg x 40 reps & 15 reps
3. 10,5kg x 40 reps & 15 reps
4. 10,5kg x 40 reps & 15 reps
5. 13kg x 20 reps & 10 reps
6. 13kg x 20 reps & 10 reps
7. 13kg x 20 reps & 10 reps
8. 13kg x 20 reps & 10 reps
9. 15kg x 15 reps & 10 reps
10. 15kg x 15 reps & 10 reps
11. 15kg+RB x 15 reps & 10 reps
12. 15kg+RB x 10 reps & 10 reps

Dumbbell Lateral Raises:
1. 5,5kg x 30 reps
2. 6,75kg x 20 reps
3. 8kg x 15 reps
4. 9kg x 15 reps

Resistance Band Lateral Raises:
4 x 10 reps

[Ironwarrior]

Rug & achterkant schouders.
Pull ups:
100 reps

Supersets Resistance Band High Row & Resistance Band Face Pull (like a double biceps):
1. 20 & 15 reps
2. 20 & 15 reps
3. 20 & 20 reps
4. 20 & 20 reps

Supersets Resistance Band Low & Resistance Band Reversed Flyes:
4 sets of 15 & 10 reps

Supersets Resistance Band Low Row & Resistance Band Classic Face Pull:
4 sets of 10 & 10 reps

[Ironwarrior]

Dumbbell Squats:
2 x 15kg x 300 reps (killer)

Single Legged 15kg Dumbbell Calf Raises:
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps
5. 10 reps
6. 10 reps
7. 10 reps
8. 10 reps
9. 10 reps
10. 10 reps
11. 10 reps
12. 10 reps
13. 15 Body weight reps
14. 15 Body weight reps
15. 15 Body weight reps
16. 15 Body weight rels
17. 15 Body weight reps
18. 15 Body weight reps
19. 15 Body weight reps
20. 15 Body weight reps
21. 10 Body weight reps
22. 10 Body weight reps
23. 10 Body weight reps
24. 10 Body weight reps
Total of 300 reps L/R.

[Ironwarrior]

Borst en Buik.

Push ups (voeten verhoogd):
50, 30, 20 & 20 reps

Body weight Dips:
10, 10, 10 & 10 reps

Classic Push Ups:
20, 15, 15 & 10 reps

Seated Single arm Resistance Band Upper/Inner Chest Cross Over Presses:
4 x 20 reps

Resistance Band Crunches:
30, 20, 15 & 15 reps

Lying Leg Raises:
30, 30, 25 & 20 reps

[Ironwarrior]

Rug, Achterkant schouders en Biceps.
Supersets Wide Grip Pull Ups & Barbell Row:
1. 10 reps & 40kg x 10 reps
2. 10 reps & 50kg x 10 reps
3. 10 reps & 60kg x 8 reps
4. 8 reps & 60kg x 8 reps

Supersets Narrow Grip Pull Ups & Overhead Pull Down:
1. 6 reps & 35kg x 10 reps
2. 8 reps & 42kg x 10 reps
3. 6 reps & 49kg x 10 reps
4. 6 reps & 56kg x 8 reps

Supersets Lat Pull Down & Row Machine:
1. 56kg x 10 reps & 35kg x 10 reps
2. 63kg x 10 reps & 42kg x 10 reps
3. 70kg x 6 reps & 49kg x 6 reps
4. 70kg x 6 reps & 49kg x 6 reps

Supersets Reversed Dumbbell Flyes & Face Pull (als een Double Biceps):
1. 2x6kg x 20 reps & 5kg x 10 reps
2. 2x8kg x 15 reps & 10kg x 10 reps
3. 2x10kg x 10 reps & 15kg x 10 reps
4. 2x10kg x 10 reps & 20kg x 10 reps

Supersets Bend Over Barbell Face Pull & Classic Face Pull:
1. 20kg x 10 reps & 20kg x 10 reps
2. 30kg x 10 reps & 25kg x 10 reps
3. 40kg x 8 reps & 30kg x 10 reps
4. 40kg x 8 reps & 35kg x 10 reps

Straight Barbell Curls with Fat Grips:
1. 20kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 10 reps
(overbelaste insertie van mijn rechter Brachialis door mijn Pull up Challenge van een paar weken geleden, dus geen zware curls vandaag)

Incline seated wide Dumbbell Curls:
1. 2x6kg x 15 reps
2. 2x8kg x 10 reps
3. 2x8kg x 8 reps
4. 2x8kg x 8 reps

[Ironwarrior]

Benen en Kuiten.

Squats:
1. 20kg x 20 reps
2. 40kg x 15 reps
3. 60kg x 10 reps
4. 80kg x 10 reps
5. 100kg x 6 reps
6. 100kg x 6 reps
7. 110kg x 4 reps

Iso Lateral Leg Extensions:
1. 2x5kg x 20 reps
2. 2x10kg x 15 reps
3. 2x15kg x 10 reps
4. 2x20kg x 6 reps

Body weight Sissy Squats:
4 x 10 reps

Iso Lateral Plated Lying Leg Curls:
1. 2x5kg x 15 reps
2. 2x10kg x 10 reps
3. 2x10kg x 8 reps
4. 2x10kg x 6 reps

Standing Body weight Calf Raises:
300 reps

[Ironwarrior]

Borst & Triceps.

Body weight Dips:
30, 20, 15 & 10 reps

Flat Dumbbell Presses:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps
5. 27,5kg x 10 reps
6. 30kg x 6 reps

Incline Dumbbell Presses:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 10 reps
4. 20kg x 10 reps

Incline Bench Press:
1. 30kg x 12 reps
2. 40kg x 10 reps
3. 50kg x 6 reps

Triceps Extensions:
1. 15kg x 30 reps
2. 20kg x 25 reps
3. 25kg x 12 reps
4. 25kg x 10 reps

Triceps Cable Kick Back:
2,5kg, 3x10 reps
5kg x 8 reps
7,5kg x 6 reps