Ironwarrior's log

[Ironwarrior]

Rug & Biceps.

Lat Pull Down:
1. 40kg x 40 reps
2. 47kg x 20 reps
3. 55kg x 15 reps
4. 62kg x 10 reps
5. 70kg x 8 reps

Reversed Grip Lat Pull Down:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg x 10 reps

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

Wide Cable Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Iso Lateral Front Pull Down:
1. 40kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 70kg x 8 reps

Straight Bar Draw Curls:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 10 reps

EZ-bar Curls:
1. 25kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 8 reps

10 minutes of Interval Cardio.

[Ironwarrior]

Borst & Buik.

Iso Lateral Super Incline Press:
1. 30kg x 30 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 90kg x 6 reps

Iso Lateral Bench Press:
1. 46kg x 10 reps
2. 66kg x 10 reps
3. 76kg x 6 reps
4. 76kg x 6 reps

Cable Motion Chest Press:
1. 25kg x 20 reps
2. 30kg x 20 reps
3. 35kg x 20 reps
4. 42kg x 15 reps
5. 49kg x 8 reps

Machine Flyes:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg x 8 reps

MTS Abdominal Crunch:
1. 65kg x 20 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4. 95kg x 20 reps
5. 105kg x 20 reps
6. 115kg x 20 reps
7. 125kg x 20 reps
8. 145kg x 15 reps

Sit Ups:
4x30 reps

[Ironwarrior]

Vandaag een separate schoudersdag.

Supersets Machine Laterals & Machine reversed Flyes:
1. 5kg x 20 reps & 5kg x 15 reps
2. 15kg x 15 reps & 15kg x 15 reps
3. 25kg x 15 reps & 15kg x 10 reps
4. 35kg x 10 reps & 15kg x 10 reps
5. 35kg x 8 reps &15kg x 8 reps

Supersets Peck Deck Reveeses Flyes & Machine Overhead Presses:
1. 20kg x 20 reps & 20kg x 20 reps
2. 25kg x 20 reps & 32kg x 15 reps
3. 40kg x 15 reps & 47kg x 10 reps
4. 55kg x 15 reps & 47kg x 6 reps

Reversed Cable Cross Over:
1. 7,5kg x 20 reps
2. 12,5kg x 10 reps
3. 12,5kg x 10 reps
4. 12,5kg x 8 reps

Supersets Dumbbell Overhead Press & Lateral Raises:
1. 2x17,5kg x 10 reps & 2x7,5kg x 10 reps
2. 2x17,5kg x 10 reps & 2x7,5kg x 10 reps
3. 2x17,5kg x 10 reps & 2x10kg x 10 reps
4. 2x20kg x 8 reps & 2x10kg x 8 reps

15 minutes Interval Cardio

[Ironwarrior]

Benen (geen tijd voor kuiten).

Leg Press:
1. 50kg x 30 reps
2. 100kg x 30 reps
3. 150kg x 20 reps
4. 200kg x 20 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps

Hack Squats:
1. MW x 20 reps
2. +25kg x 20 reps
3. +50kg x 15 reps
4. +75kg x 10 reps

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

Body Weight Sissy Squats:
20, 16, 12 & 8 reps

Leg Extensions:
32kg x 100 reps

Lying Leg Curls:
32kg x 100 reps

[Ironwarrior]

Alleen kuiten vandaag. Gisteren kwam ik er niet meernaan toe namelijk.

Toe Presses (horizotal leg press):
1. 45kg x 30 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps

Horizontal Calf Machine:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps

Seated Calf Machine:
1. 25kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps

Leg Press Calf Extensions:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg x 20 reps
5. 125kg x 15 reps

Hack Squat Calf Extensions:
1. 20kg x 25 reps
2. 40kg x 15 reps
3. 50kg x 15 reps
4. 65kg x 15 reps

One legged Standing Calf Extensions L/R:
1. BW x 20 reps
2. BW+10kg x 15 reps
3. BW+15kg x 15 reps
4. BW+20kg x 12 reps

Standing Calf Extensions:
1. BW x 20 reps
2. BW+Chains (20kg) x 20 reps
3. BW+Chains(20kg) x 20 reps

Smith Machine Calf Extensions:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps

[Bosco]

flink aangepakt weer die corona kuiten

[Ironwarrior]

flink aangepakt weer die corona kuiten

Maar groeien willen ze niet.

[Ironwarrior]

Ruim 5000 stappen, 4 kilometer, 45 minuten.

[Ironwarrior]

Nogal verkouden vandaag, dus gym gecancelled. Blijkt achteraf Corona te zijn.
Wel mijn buiten cardio gedaan. Ruim 9000 stappen à 6,6 km.

[Ironwarrior]

Voor de onderrug heb ik even wat Isometrische oefeningen gedaan.
Plat op de borst/buik gaan liggen en dan je bovenlichaam van de grond tillen.
5x10 seconden

Daarna op handen en knieen zitten en linkerbeen/rechterarm optillen en vervolgens het rechterbeen/linkerarm. Alsof je een supermannetje maakt.
5x10 seconden L/R.

Daarna lichte dumbbell deadlifts voor de onderrug en hamstrings.
30kg x 10 herhalingen x 5 sets.

Sit ups:
5x30 reps

Hanging Reversed Crunches:
5x10 reps