Ironwarrior's log

[Ironwarrior]

3.5 hrs of sleep

Chest, Deltoids & Triceps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg x 5 reps (88lbs)

Semi Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 10 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 8 reps

Incline Dumbbell Presses:
1. 17,5kg  x 15 reps
2. 20kg x 12 reps
3. 22,5kg x 10 reps
4. 25kg (55lbs) x 8 reps

Super Incline Dumbbell Presses:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 9 reps
4. 22,5kg (49lbs) x 7 reps

Overhead Dumbbell Presses:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38Lbs) x 8 reps

Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 10 reps

Triceps Extensions (machine Hack):
1./30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 6 reps

Rope Triceps Extensions:
1. 12,5kg x 15 reps
2. 15kg x 12 reps
3. 17,5kg x 10 reps
4. 20kg (44lbs) x 8 reps

[Ironwarrior]

Back & Posterior Delts

Lat Pulldown:
1. 47kg x 20 reps
2. 55kg x 15 reps
3. 62kg x 10 reps
4. 70kg (154lbs) x 8 reps

Reversed Grip Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps

DRAX Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 12 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps (22lbs)

Machine Reversed Flyes:
1. 15kg x 12 reps
2. 17,5kg x 10 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps

Bend over Barbell Facepull:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 30kg (66lbs) x 12 reps

[Ironwarrior]

Chest, Abs & Triceps

Incline Bench Presses:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 14 reps
4. 70kg x 8 reps (154lbs)

LF Chest Press Machine:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 10 reps (153lbs)

Super Incline Iso-lateral  Chest Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 50kg (110lbs) x 8 reps

Machine Flyes:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 85kg (187lbs) x 10  reps

Cable Crunches:
1. 40kg x 30 reps
2. 42,5kg x 20 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps (104lbs)

Hanging Knee-ups:
20, 15, 12 & 12 reps

Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 27,5kg (60lbs) x 15 reps
4. 30kg (66lbs) x 10 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 10 reps


png file maker

[Ironwarrior]

Back & Deltoids

Pull ups:
4 x 10 reps

Reversed grip Pull ups:
4 x 10 reps

Barbell Row:
1. 40kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

T-bar Row:
1. 35kg x 10 reps
2. 40kg x 10 reps
3. 45kg x 10 reps
4. 55kg (121lbs) x 8 reps

(Shrug)Machine Hack Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps

Machine Reversed Flyes:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps

Machine Laterals:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 10 reps

Cable motion Overhead Presses:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 12 reps
4. 40kg (88lbs) x 8 reps

Reversed Peckdeck Flyes:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 10 reps

MTS Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 10 reps

Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 8 reps

[Ironwarrior]

Calfs, Legs & Abs

Bodyweight Standing Calf Raises:
300 reps

LF Calf Extension:
45kg x 100 reps

S3ated Calf Raises:
20kg x 100 reps

Lying Iso-lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 10 reps
3. 30kg x 6 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 20 reps
4. 55kg x 15 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Therapeutic Stiff Leg Deadlift (Lower Back is giving me warnings):
40kg. 4 x 10 reps

Technogym Leg Press:
40kg x 100 reps

Leg Extension:
35kg x 100 reps

15 minutes of stretching

Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 30 seconds

LF Abdominal Crunch:
1. 35kg x 50 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
4. 75kg x 20 reps

[Ironwarrior]

Chest & Delts

Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 8 reps

Iso-lateral Super Incline Press:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps

LF (incline) Chest Press:
1. 45kg x 20 reps
2. 55kg x 12 reps
3. 65kg x 8 reps
4. 75kg x 6 reps

LF Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Cable Motion Overhead Presses:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 6 reps + dropset

LF Shoulder Press:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 6 reps

MTS Shoulder Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps

[Ironwarrior]

Back & Rear Delts

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 69kg x 10 reps
4. 70kg x 10 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 90kg x 7 reps

DRAX row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4.b55kg x 8 reps

MTS High  Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

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

Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 12 reps
3. 9kg x 10 reps
4. 10kg x 8 reps

Superman (lower backl:
L/R 4 x 10 reps

Stretching:
10 minutes

[Ironwarrior]

Psycadelic workout today. Gonnabtake 2 days ofd due to circumstances.

Deads/Hams/Abs/Calfs/Chest

Deadlifts (recovery):
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 8 reps
4. 100kg x 6 reps

Seated Leg Curls:
1. 35kg x 25 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Leg Extensions:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 40kg x 10 reps
4. 55kg x 8 reps

LF Abdominal Crunches:
1. 35kg x 30 reps
2. 45kg x 30 reps
3. 55kg x 20 reps
4. 65kg x 20 reps

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

Seated Calf Raises:
1. 20kg x 25 reps
2. 35kg x 20 reps
3. 45g x 20 reps
4. 60kg x 15 reps

Toe (Leg) presses:
1. 25kg x 25 reps
2. 45kg x 25 reps
3. 65kg x 25 reps
4. 90kg x 20 reps

LF Calf Extensions:
1. 45kg x 25 reps
2. 55kg x 25 reps
3. 65kg x 20 reps
4. 75kg x 20 reps

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 35kg x 10 reps
5. 40kg x 8 reps

Flat Bench Presses:
1. 40kg x 20 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 70kg x 6 reps

Incline Bench Press:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps

15 minutes of stretching

[Ironwarrior]

Back & Posterior Delts.

Pullups:
4 x 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Wide Grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Straight arm Pushdown:
1. 21,25kg x 15 reps
2. 25kg x 12 reps
3. 28,75kg x 10 reps
4. 32,5kg x 8 reps


Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Machine Reversed Flyes:
1. 10kg x 10 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

[Ironwarrior]

Cautiously added some Leg Presses back in my regimen.
Gotta be careful not to develop a Bursitis.

Leg Press:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 12 reps
5. 250kg x 10 reps

ATX Leg Extensions:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 10 reps
4. 40kg x 10 reps
5. 50kg x 8 reps

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 18 reps
3. 75kg x 12 reps
4. 95kg x 8 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 40kg x 12 reps
3. 55kg x 6 reps
4. 55kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps

10 minutes of targeted stretching (Abductors & Hip Flexors).

gratis upload