Ironwarrior's log

[Ironwarrior]

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 6 reps (88lbs)

Incline Dumbbell Presses:
1..20kg x 15 reps
2. 22,5kg x 14 reps
3. 25kg x 12 reps
4. 27,5kg x 10 reps
5. 30kg x 8 reps (66lbs)

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
5. 70kg x 4 reps (154lbs)

Seated Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps
5. 85kg x 10 reps (187lbs)

Cable Crunches:
1.  41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg (107lbs) x 25 reps
5. 48,75kg x 20 reps

MTS Crunches:
1. 45kg x 30 reps
2. 55kg x 25 reps
3. 65kg x 25 reps
4. 75kg x 20 reps
5. 85kg x 20 reps

[Ironwarrior]

Shoulders & Triceps

Overhead Dumbbell Presses:
1. 10kgbx 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 8 reps
5. 25kg x 10 reps
6. 25kg x 9 reps
7. 25kg x 8 reps
8. 25kg xb6 reps

Dumbbell Laterals:
1. 10kg x 20 reps
2. 10kg x 20 reps
3. 12,5kg x 15 reps
4. 12,5kg x 15 reps
5. 15kg (33lbs) x 10 reps
6. 15kg x 10 reps
7. 17,5kg 38lbs) x 6 reps
8. 17,5kg x 6 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg (77lbs) x 10 reps
4. 35kg x 10 reps

Lying Dumbbell Hammer Presses:
1. 7,5kg x 20 reps
2. 10kg x 10 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Rope  Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 12 reps
4. 17,5kg x 10 reps

[Ironwarrior]

5th day i a row, so I could affort to keep a low profile today.

Back & Biceps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 18 reps
3. 55kg x 15 reps
4. 62kg x 10 reps
5. 70kg x 8 reps
6. 78kg x 6 reps (171lbs)

Duo Cable Row:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 54kg x 10 reps
4. 61kg x 8 reps (134lbs)

LF Pulldown:
1./45kg x 15 reps
2. 55kg x 10 reps
3. 65kg x 10 reps
4. 75kg x 8 reps (165lbs)

Iso-lateral High Row:
1. 50kg x 15 reps
2. 70kg x 12 reps
3. 90kg x 10 reps
4. 110kg x 6 reps (242lbs)

Machine Preacher Curls:
1. 20kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 10 reps
4. 40kg x 6 reps (88lbs)

Incline Seated Wide Dumbbell Curls:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 15 reps
4. 12,5kg (27lbs) x 8 reps

[Ironwarrior]

Poor excuse for a Leg Traing, but it have to make do.
I hope my tendons heal soon so I can ad sufficient resistance again.

Technogym Leg Press:
1. 40kg x 40 reps
2. 60kg x 20 reps
3. 80kg x 15 reps
4. 100kg x 10 reps
5. 120kg x 10 reps

Hack Squats:
1. MW x 10 reps
2. MW x 10 reps
3. MW + 20kg x 8 reps
4. MW + 20kg x 6 reps

Iso-lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 10 reps

Hip Stretching:
5 minutes

Glute Bridges:
60kg, 4 x 10 reps

Lower Back Stretching:
5 minutes

Calf Extensions (Leg Press):
1. 50kg x 30 reps
2. 70kg x 20 reps
3. 90kg x 20 reps
4. 110kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 18 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

Seated Calf Raises:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 50kg x 15 reps

Bodyweight Standing Calf Raises:
100 reps