Ironwarrior's log

[Ironwarrior]

Vandaag alleen schouders.

Overhead Dumbbell Presses:
1. 2 x 7,5kg x 40 reps
2. 2 x 12,5kg x 30 reps
3. 2 x 17,5kg x 20 reps
4. 2 x 20kg x 10 reps
5. 2 x 22,5kg x 5 reps

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

Dumbbell Shrugs:
1. 25kg x 15 reps
2. 30kg x 12 reps
3. 35kg x 10 reps
4. 40kg x 8 reps

Cable Laterals:
1. 1,25kg x 10 reps
2. 2,5kg x 10 reps
3. 3,75kg x 10 reps
4. 5kg x 10 reps

Standing Overhead Barbell Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 8 reps
4. 40kg x 6 reps

Resistance Band Lateral Raises:
4 x 10 reps

[Ironwarrior]

Ik heb deze week alles getraind, behalve de buikspieren.
Daar heb ik vandaag dus maar even tijd voor vrij gemaakt.

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

Resistance Band Crunches:
30, 30, 20, 15, 15 & 10 reps

Sit ups:
4 x 20 reps

Lying Leg Raises:
4 x 20 reps

[Ironwarrior]

Rug & Achterkant Schouders.

Wide grip Pull ups:
10, 10, 10 & 8 reps

Narrow (closed) grip Pull ups:
8, 6, 6 & 6 reps

Let Pull Down:
1. 40kg x 15 reps
2. 47kg x 10 reps
3. 54kg x 8 reps
4. 61kg x 6 reps

Overhead Pull down:
1. 40kg x 10 reps
2. 47kg x 8 reps
3. 54kg x 6 reps
4. 54kg x 6 reps

Barbell Row:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 8 reps

Dumbbell Row:
1. 40kg x 6 reps R/L
2. 40kg x 6 reps R/L
3. 42,5kg x 6 reps R/L
4. 45kg x 6 reps R/L

Face down Lying Reversed Flyes:
1. 5kg x 15 reps
2. 7kg x 10 reps
3. 7kg x 10 reps
4. 8kg x 10 reps

Cable Face Pull (like a double biceps):
1. 2,5kg x 10 reps
2. 3,75kg x 10 reps
3. 5kg x 10 reps
4. 6,25kg x 10 reps

Straight Bar Cable Face Pull:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 12 reps
4. 25kg x 10 reps

[Ironwarrior]

Benen/Kuiten.

Sissy Squats:
40, 30, 20 & 15 reps

Back Squats:
1. 20kg x 20 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg x 8 reps
5. 100kg x 6 reps

Iso Lateral Leg Extensions:
1. 10kg L/R x 15 reps
2. 15kg L/R x 12 reps
3. 20kg L/R x 10 reps
4. 22,5kg L/R x 8 reps

Iso Lateral Lying Leg Curls:
1. 10kg L/R x 12 reps
2. 12,5kg L/R x 8 reps
3. 15kg L/R x 6 reps
4. 15kg L/R x 6 reps

Kettlebell Static Backward Lunges:
1. 2x16kg x 10 reps L/R
2. 2x 16kg x 10 reps L/R
3. 2x16kg x 10 reps L/R

Body weight Standing Calf Raises:
300 reps

[Ironwarrior]

Borst & armen.

Push ups (feet elevated):
50, 20, 18 & 15 reps

Iso Lateral Cable Chest Press:
1. 25kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 42kg x 8 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 6 reps
4. 60kg x 6 reps

Flat Bench Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 7 reps
4. 70kg x 5 reps

Narrow grip Bench Press (Triceps):
1. 40kg x 15 reps
2. 40kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 8 reps

Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 8 reps
3. 25kg x 8 reps
4. 25kg x 6 reps

Straight Bar Curls:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg x 6 reps
4. 30kg x 6 reps

Incline Seated Dumbbell Wide Curls:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

[Ironwarrior]

Schouders & Abs.

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 12,5kg x 30 reps
3. 15kg x 20 reps
4. 17,5kg x 15 reps
5. 20kg x 12 reps
6. 22,5kg x 10 reps
7. 25kg x 7 reps & 15kg x 8 reps
8. 25kg x 6 reps & 15kg x 8 reps

Dumbbell Laterals:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg x 8 reps & 7,5kg x 8 reps
5. 12,5kg x 8 reps & 7,5kg x 6 reps
6. 12,5kg x 6 reps & 7,5kg x 6 reps

Dumbbell shrugs:
1. 30kg x 15 reps
2. 32,5kg x 15 reps
3. 35kg x 12 reps
4. 40kg x 10 reps

Resistance Band Lateral Raises:
10, 10, 8 & 8 reps

Cable Front Raises:
1. 1,25kg x 10 reps
2. 2,5kg x 10 reps
3. 3,75kg x 10 reps
4. 5kg x 8 reps
5. 5kg x 8 reps

Barbell Shrugs:
1. 60kg x 10 reps
2. 100kg x 8 reps
3. 100kg x 8 reps
4. 110kg x 8 reps

Hanging reversed Crunches:
20, 15, 10, 10, 8 & 8 reps

Cable Crunches:
1. 32kg x 20 reps
2. 35kg x 20 reps
3. 40kg x 20 reps
4. 45kg x 15 reps

Lying Leg Lifts:
20, 15, 10 & 10 reps

[Ironwarrior]

Rug en achterkant schouders.

Wide grip Pull ups:
10, 10, 10 & 10 reps

T-bar Row:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 6 reps

Let Pull Down:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 54kg x 10 reps

Barbell Row:
1. 40kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps

Overhead Pull Down:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 54kg x 10 reps

Rope Low Row:
1. 25kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 35kg x 10 reps

Resistance Band Face Pull (like double Biceps):
4x10 reps

Double Resistance Band Face pull:
4x10 reps

Reversed Dumbbell Flyes:
1. 6kg x 10 reps
2. 7,5kg x 10 reps
3. 10kg x 8 reps
4. 10kg x 8 reps

[Ironwarrior]

Quads.

Sissy Squats:
40, 30, 22 & 16 reps

Back Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg x 10 reps
5. 100kg x 6 reps
6. 100kg x 5 reps
7. 80kg x 8 reps
8. 80kg x 8 reps
9. 80kg x 8 reps
10. 80kg x 6 reps
11. 80kg x 6 reps
12. 80kg x 6 reps

Iso Lateral Leg Extensions:
1. 5kg x 12 reps
2. 10kg x 10 reps
3. 15kg x 10 reps
4. 15kg x 8 reps

Iso Lateral Leg Curls:
1. 5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg x 6 reps

Stiff Leg Dead Lift:
1. 50kg x 8 reps
2. 50kg x 10 reps
3. 50kg x 10 reps
4. 50kg x 10 reps

[Ironwarrior]

Borst, Triceps en Buik.

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

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

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

Flat Dumbbell Flyes:
1. 12,5kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg x 12 reps
4. 22,5kg x 8 reps

Push Ups (feet elevated):
15, 15, 13 & 10 reps

Iso Lateral Cable Chest Press:
1. 30kg x 15 reps
2. 35kg x 10 reps
3. 42kg x 8 reps
4. 25kg x 20 reps

Triceps Extensions (push down):
1. 19kg x 20 reps
2. 26kg x 12 reps
3. 33kg x 8 reps
4. 33kg x 8 reps

Rope Triceps Extensions:
1. 10kg x 12 reps
2. 10kg x 10 reps
3. 10kg x 10 reps
4. 12,5kg x 10 reps

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

Cable Crunches:
1. 32,5kg x 15 reps
2. 35kg x 15 reps
3. 37,5kg x 15 reps
4. 40kg x 15 reps
5. 42,5kg x 12 reps
6. 45kg x 10 reps

[Ironwarrior]

High Volume Delts & Abs.

Standing Barbell Overhead Presses:
1. 20kg x 30 reps
2. 20kg x 30 reps
3. 25kg x 20 reps
4. 30kg x 15 reps
5. 35kg x 12 reps
6. 40kg x 10 reps
7. 45kg x 6 reps
8. 45kg x 6 reps

Dumbbell Lateral Raises:
1. 5kg x 30 reps
2. 7,5kg x 20 reps
3. 7,5kg x 20 reps
4. 7,5kg x 20 reps
5. 10kg x 10 reps
6. 10kg x 10 reps
7. 10kg x 10 reps
8. 12,5kg x 8 reps

Overhead Dumbbell Presses:
1. 12,5kg x 20 reps
2. 15kg x 20 reps
3. 20kg x 8 reps
4. 20kg x 8 reps

Supinated grip Dumbbell Front Raises:
1. 17,5kg x 15 reps
2. 17,5kg x 15 reps
3. 17,5kg x 15 reps

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

Cable Crunches:
1. 35kg x 30 reps
2. 40kg x 15 reps
3. 45kg x 10 reps
4. 45kg x 10 reps