Ironwarrior's log

[Bosco]

....ik begrijp dat ook echt niet

[Ironwarrior]

Vanmiddag ook nog even 3 maal diezelfde afstand geskeelerd.

[Bosco]

...en dat zonder transpireren?


voor mij een flinke "powernab" in de zon hahah

[Ironwarrior]

Schouders, buik & triceps.

Overhead Dumbbell Presses:
1. 12,5kg x 40 reps
2. 15kg x 30 reps
3. 17,5kg x 15 reps
4. 20kg x 10 reps

Smith Machine Front Presses:
1. 20kg x 20 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40kg x 6 reps

Overhead Pressing Machine (stack):
1. 20kg x 20 reps
2. 32kg x 10 reps
3. 40kg x 6 reps
4. 40kg x 7 reps

MTS Shoulder Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 7 reps

Machine Lateral Raises:
1. 5kg x 20 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

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

Hanging Reversed Crunches:
30, 20, 15 & 12 reps

Cable Crunches:
1. 35kg x 20 reps
2. 37,5kg x 20 reps
3. 40kg x 15 reps
4. 42,5kg x 15 reps
5. 45kg x 10 reps

Seated Triceps Presses (plated):
1. 50kg x 30 reps
2. 90kg x 15 reps
3. 90kg x 10 reps
4. 100kg x 10 reps

Cable Triceps Extensions:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 27,5kg x 8 reps

Lying Dumbbell Hammer Presses:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 10kg x 8 reps

[Ironwarrior]

Rug en achterkant schouders.
Pull Ups:
10, 10, 10 & 10 reps

Lat Pull Down:
1. 40kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 8 reps

Narrow Grip Overhead Pull down:
1. 40kg x 15 reps
2. 45kg x 12 reps
3. 50kg x 10 reps
4. 55kg x 8 reps

Iso Lateral Los Row L/R:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 50kg x 10 reps

T-bar Row:
1. 30kg x 15 reps
2. 40kg x 12 reps
3. 50kg x 10 reps
4. 60kg x 8 reps

Resistance Band High Row:
4 x 15 squeezes

Bend Over Barbell Face Pull:
1. 45kg x 8 reps (veel te zwaar)
2. 45kg x 8 reps (ik laat me niet kennen)
3. 45kg x 8 reps
4. 50kg x 6 reps (formele toename v/d weerstand)

Reversed Dumbbell Fly:
1. 5kg x 15 reps
2. 7,5kg x 12 reps
3. 10kg x 10 reps
4. 12,5kg x 6 reps

Cable Reversed Fly:
1. 5kg x 15 reps
2. 5kg x 20 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Machine Reversed Fly:
1. 5kg x 15 reps
2. 10kg x 12 reps
3. 15kg x 10 reps
4. 20kg x 6 reps

[Ironwarrior]

Compacte benendag.

Sissy Squats:
40, 30, 20 & 20 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 8 reps
5. 200kg x 8 reps

Leg Extensions[:/b]
25kg x 100 reps

Lying Leg Curls:
20kg x 100 reps

Seated Calf Raises:
1. 25kg x 100 reps
2. 35kg x 50 reps
3. 45kg x 25 reps

Toe Presses:
1. 20kg x 100 reps
2. 35kg x 50 reps
3. 57kg x 25 reps

[Ironwarrior]

Licht gewicht (veel reps) borstdag.
Tevens Biceps en Buik.

Body Weight Dips:
20, 20, 15 & 10 reps

Push ups (feet elevated):
20, 20, 15 & 13 reps

Incline Bench Press:
1. 30kg x 30 reps
2. 40kg x 30 reps
3. 50kg x 20 reps

Flat Dumbbell Press:
1. 15kg x 30 reps
2. 17,5kg x 30 reps
3. 20kg x 25 reps
4. 22,5kg x 20 reps
5. 25kg x 15 reps
6. 27,5kg x 8 reps

EZ-bar Curls:
1. 20kg x 40 reps
2. 25kg x 30 reps
3. 30kg x 20 reps

Dumbbell Curls:
1. 10kg x 15 reps
2. 12,5kg x 10 reps
3. 15kg x 8 reps

Cable Crunches:
1. 36,25kg x 25 reps
2. 38,75kg x 30 reps
3. 41,25kg x 30 reps
4. 43,75kg x 20 reps
5. 46,25kg x 20 reps
6. 48,75kg x 15 reps

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

Lying Leg Raises:
4 x 15 reps

[Ironwarrior]

5e dag op een rij, dus vandaag een klein uur alleen de schouders aangepakt.

Supersets Barbell Shrugs & Dumbbell Laterals:
1. 60kg x 15 reps & 7,5kg x 20 reps
2. 80kg x 15 reps & 10kg x 20 reps
3. 100kg x 10 reps & 12,5kg x 15 reps
4. 120kg x 10 reps & 15kg x 10 reps

Supersets Dumbbell Shrugs & Dumbbell Front Raises:
1. 25kg x 20 reps & 10kg x 20 reps
2. 30kg x 15 reps & 15kg x 10 reps
3. 35kg x 12 reps & 17,5kg x 8 reps
4. 40kg x 8 reps & 20kg x 6 reps

Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 20kg x 12 reps
3. 22,5kg x 6 reps

Smith Machine Overhead Presses:
1. 20jg x 20 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 50kg x 6 reps

Cable Overhead Presses:
1. 20kg x 25 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps

Machine Laterals:
1. 5kg x 25 reps
2. 15kg x 15 reps
3. 25kg x 10 reps

[Ironwarrior]

Rug, Achterkant schouders en buik.

Pull ups:
Body Weight x 100 reps totaal

100 reps Barbell Row:
1. 40kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps
5. 60kg x 10 reps
6. 60kg x 10 reps
7. 60kg x 10 reps

100 reps Iso Lateral High Row:
1. 40kg x 30 reps
2. 80kg x 10 reps
3. 80kg x 10 reps
4. 80kg x 10 reps
5. 80kg x 10 reps
6. 80kg x 10 reps
7. 80kg x 10 reps
8. 80kg x 10 reps

100 reps Cable Row:
1. 26kg x 30 reps
2. 40kg x 20 reps
3. 47kg x 10 reps
4. 47kg x 10 reps
5. 54kg x 10 reps
6. 61kg x 10 reps
7. 61kg x 10 reps

Reversed Peck Deck:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Machine Reversed Fly:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 8 reps
4. 20kg x 8 reps

Cable Reversed Fly:
1. 2,5kg x 15 reps
2. 2,5kg x 20 reps
3. 5kg x 15 reps
4. 6,5kg x 10 reps

Reversed Dumbbell Fly:
1. 5kg x 15 reps
2. 7,5kg x 12 reps
3. 10kg x 8 reps
4. 10kg x 8 reps

100 reps Hanging Reversed Crunches:
30, 20, 20, 15 & 15 reps

100 reps Cable Crunches:
1. 40kg x 20 reps
2. 40kg x 20 reps
3. 40kg x 20 reps
4. 40kg x 20 reps
5. 40kg x 20 reps

100 reps MTS Crunch Machine:
1.95kg x 20, 20, 20, 20 & 20 reps

[Bosco]

the "100 reps program" ...knap hoor!! (lekker verzuren upff)