Ironwarrior's log

[Ironwarrior]

I was planning on a Leg Day, but I had to adjust due to a spontanious injury.

Back Squat:
1. 20kg x 15 reps
2. 20kg x 15 reps
3. 40kg x 10 reps
4. 60kg x 6 reps (f**k! Hurt my back )

Stretching and massaging with a hard foam roller.
Continue workout and adjust.

One Leg Press L/r:
1. 50kg x 15 reps
2. 50kg x 15 reps
3. 75kg x 15 reps
4. 100kg x 10 reps
5. 125kg x 10 reps
6. 150kg x 10 reps

Regular Leg Press:
1. 150kg x 20 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg x 12 reps

Leg Extension:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 10 reps
5. 115kg x 8 reps

Seated Calf Extension:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps

LF Toe Presses (Leg Press):
1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

And again:
Stretching and massaging with a hard foam roller.

Cable Crunches combined with vacuum pose:
1. 40kg x 30 reps
2..40kg x 30 reps
3. 42,5kg x 20 reps
4. 42,5kg x 20 reps

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[Ironwarrior]

Back & Posterior Delts

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg x 10 reps
5. 68kg x 8 reps
6. 75kg x 6 reps (165lbs)

LF Row:
1. 35kg x 12 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 6 reps (143lbs)

Iso-lateral High Row:
1. 50kg x 18 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps(242lbs)

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

Reversed Overhead Pulldown:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps
5. 62kg x 6 reps (136lbs)

Flat Bench Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 6 reps

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

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

10 minutes stretching of the lower back and foam rolling of the sacroiliant joint.

[Ironwarrior]

Chest & Abs

Flat Bench Press:
1. 40kg x 29 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 4 reps
5. 100kg x 3 reps
6. 100kg x 2 reps
7. 80kg x 8 reps
8. 80kg x 7 reps

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

Smith Machine (upper) Chest Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps

Flat Bench Dumbbell Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
4. 25kg (55lbs) x 10 reps

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

MTS Chrunches:
1. 55kg x 25 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg x 20 reps

[Ironwarrior]

Shoulders, Hamstrings & Calfs

Overhead Dumbbell Press:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 12 reps
4. 25kg (55lbs) x 8 reps

Overhead Barbell Press:
1. 30kg x 20 reps
2. 40kg x 14 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 6 reps

MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 8 reps
4. 90kg x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg (99lbs) x 8 reps

Seated Leg Curls:
1. 45kg x 25 reps
2. 65kg x 20 reps
3. 85kg x 10 reps
4. 105kg (231lbs) x 8 reps

Lying Iso-lateral Leg Curls:
1. 20kg x 12 reps
2. 25kg x 10 reps
3. 30kg x 6 reps
4. 30kg (66lbs) x 6 reps

Bodyweight StandingvCalf Raises:
300 reps

[Ironwarrior]

Remnants Day (Quads):

Leg Presses:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps (771lbs)

Bodyweight Sissy Squats:
20, 20, 15 & 12 reps

Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 reps(132lbs)

Leg Extension:
1. 32kg x 15 reps
2. 47kg x 10 reps
3. 62kg (136lbs) x 8 reps
4. 70kg (154lbs) x 8 reps

Remnants Day (Quads):

Leg Presses:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps (771lbs)

Bodyweight Sissy Squats:
20, 20, 15 & 12 reps

Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 reps(132lbs)

Leg Extension:
1. 32kg x 15 reps
2. 47kg x 10 reps
3. 62kg (136lbs) x 8 reps
4. 70kg (154lbs) x 8 reps