Ironwarrior's log
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Vandaag de 1000 rep challenge gedaan voor benen.
Lichte gewichten, maar veel herhalingen, 250 reps per oefening.
Squats:
40kg x 250 reps
Leg Extensions:
25kg x 200 reps
35kg x 50 reps
Lying Leg Curls:
20kg x 250 reps
Leg Presses:
75kg x 250 reps
Lichte gewichten, maar veel herhalingen, 250 reps per oefening.
Squats:
40kg x 250 reps
Leg Extensions:
25kg x 200 reps
35kg x 50 reps
Lying Leg Curls:
20kg x 250 reps
Leg Presses:
75kg x 250 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Rustdag vandaag.
Alleen fietsen, zo'n 25km woon/werkverkeer.
Alleen fietsen, zo'n 25km woon/werkverkeer.
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Chest & Abs.
Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 5 reps
Incline Dumbbell Presses:
1. 30kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 6 reps
Body Weight Dips:
10, 10, 10 & 10 reps
Cable Motion Chest Presses:
1. 30kg x 15 reps
2. 42kg x 12 reps
3. 49kg x 10 reps
4. 49kg x 8 reps
Supersets Flat Bench Press & Dumbbell Flyes:
1. 40kg x 15 reps & 10kg x 10 reps
2. 50kg x 10 reps & 12,5kg x 10 reps
3. 60kg x 8 reps & 15kg x 10 reps
4. 70kg x 4 reps & 15kg x 10 reps
Sit ups:
40, 30, 30 & 30 reps
Lying Leg Raises:
4x20 reps
Hanging Knee Ups:
4x10 reps
MTS Crunch Machine:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 5 reps
Incline Dumbbell Presses:
1. 30kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 6 reps
Body Weight Dips:
10, 10, 10 & 10 reps
Cable Motion Chest Presses:
1. 30kg x 15 reps
2. 42kg x 12 reps
3. 49kg x 10 reps
4. 49kg x 8 reps
Supersets Flat Bench Press & Dumbbell Flyes:
1. 40kg x 15 reps & 10kg x 10 reps
2. 50kg x 10 reps & 12,5kg x 10 reps
3. 60kg x 8 reps & 15kg x 10 reps
4. 70kg x 4 reps & 15kg x 10 reps
Sit ups:
40, 30, 30 & 30 reps
Lying Leg Raises:
4x20 reps
Hanging Knee Ups:
4x10 reps
MTS Crunch Machine:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Back & Biceps:
Supersets Pull Up & Cable Row:
1. 8 Slow Eccentric reps & 30kg x 10 Slow Eccentric reps
2. 8 Slow Eccentric reps & 35kg x 10 Slow Eccentric reps
3. 8 normal reps & 40kg x 8 Slow Eccentric reps
4. 8 normal reps & 45kg x 8 Slow Eccentric reps
Supersets Power Grip Lat Pull Down & Barbell Row:
1. 40kg x 10 Slow Eccentric reps & 50kg x 10 normal reps
2. 50kg x 10 Slow Eccentric reps & 60kg x 8 normal reps
3. 60kg x 10 Slow Eccentric reps & 70kg x 6 normal reps
4. 70kg x 6 Slow Eccentric reps & 70kg x 6 normal reps
Tri-sets High Row, Dumbbell Row & Vertical Traction:
1. 40kg x 20 reps, 16kg x 10 reps & 40kg x 15 reps
2. 80kg x 15 reps, 16kg x 10 reps & 50kg x 10 reps
3. 100kg x 8 reps, 16kg x 10 reps & 60kg x 10 reps
4. 100kg x 8 reps, 18kg x 10 reps & 70kg x 7 reps
Barbell Curls:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 34kg x 10 reps
4. 34kg x 10 reps
Machine Preacher Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
Supersets Pull Up & Cable Row:
1. 8 Slow Eccentric reps & 30kg x 10 Slow Eccentric reps
2. 8 Slow Eccentric reps & 35kg x 10 Slow Eccentric reps
3. 8 normal reps & 40kg x 8 Slow Eccentric reps
4. 8 normal reps & 45kg x 8 Slow Eccentric reps
Supersets Power Grip Lat Pull Down & Barbell Row:
1. 40kg x 10 Slow Eccentric reps & 50kg x 10 normal reps
2. 50kg x 10 Slow Eccentric reps & 60kg x 8 normal reps
3. 60kg x 10 Slow Eccentric reps & 70kg x 6 normal reps
4. 70kg x 6 Slow Eccentric reps & 70kg x 6 normal reps
Tri-sets High Row, Dumbbell Row & Vertical Traction:
1. 40kg x 20 reps, 16kg x 10 reps & 40kg x 15 reps
2. 80kg x 15 reps, 16kg x 10 reps & 50kg x 10 reps
3. 100kg x 8 reps, 16kg x 10 reps & 60kg x 10 reps
4. 100kg x 8 reps, 18kg x 10 reps & 70kg x 7 reps
Barbell Curls:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 34kg x 10 reps
4. 34kg x 10 reps
Machine Preacher Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Delts & Shoulders.
Overhead Dumbbell Presses:
1. 12kg x 30 reps
2. 16kg x 20 reps
3. 20kg x 14 reps
4. 24kg x 7 reps
Panatta Iso Lateral Overhead Press:
1. 30kg x 25 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 60kg x 10 reps
Machine Lateral Raises:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps
Single Arm Lateral Raises:
1. 7kg x 15 reps L/R
2. 9kg x 12 reps L/R
3. 12kg x 8 reps L/R
4. 12kg x 8 reps L/R
Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 15 reps
3. 8kg x 12 reps
4. 9kg x 10 reps
Reversed Cable Cross Over:
1. 2x5kg x 30 reps
2. 2x10kg x 20 reps
3. 2x15kg x 10 reps
Body Weight Bench Dips:
30, 25, 20 & 20 reps
Rope Triceps Extensions:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30kg x 10 reps
Overhead Dumbbell Presses:
1. 12kg x 30 reps
2. 16kg x 20 reps
3. 20kg x 14 reps
4. 24kg x 7 reps
Panatta Iso Lateral Overhead Press:
1. 30kg x 25 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 60kg x 10 reps
Machine Lateral Raises:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps
Single Arm Lateral Raises:
1. 7kg x 15 reps L/R
2. 9kg x 12 reps L/R
3. 12kg x 8 reps L/R
4. 12kg x 8 reps L/R
Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 15 reps
3. 8kg x 12 reps
4. 9kg x 10 reps
Reversed Cable Cross Over:
1. 2x5kg x 30 reps
2. 2x10kg x 20 reps
3. 2x15kg x 10 reps
Body Weight Bench Dips:
30, 25, 20 & 20 reps
Rope Triceps Extensions:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30kg x 10 reps
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
Wat een volume weer Ruben
behoorlijk verzuurt lijkt me??
behoorlijk verzuurt lijkt me??
stats: 65j 1.71m 77kg 12%
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Op dat moment wel, maar dat was binnen een uur na de training weer 'verschwunden'.
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Benen/Kuiten.
Sissy Squats (body weight):
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps
Hack Squat:
1. MW x 20 reps
2. +20kg x 20 reps
3. +30kg x 15 reps
4. +40kg x 10 reps
Smith Machine Backward Lunges L/R:
1. 10kg x 10 reps
2. 20kg x 10 reps
3. 30kg x 8 reps
4. 40kg x 6 reps
Leg Extensions 100 reps:
1. 25kg x 50 reps
2. 35kg x 30 reps
3. 45kg x 20 reps
Lying Leg Curls 100 reps:
1. 20kg x 50 reps
2. 25kg x 30 reps
3. 32kg x 20 reps
Standing Calf Raises (body weight):
300 reps
Sissy Squats (body weight):
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps
Hack Squat:
1. MW x 20 reps
2. +20kg x 20 reps
3. +30kg x 15 reps
4. +40kg x 10 reps
Smith Machine Backward Lunges L/R:
1. 10kg x 10 reps
2. 20kg x 10 reps
3. 30kg x 8 reps
4. 40kg x 6 reps
Leg Extensions 100 reps:
1. 25kg x 50 reps
2. 35kg x 30 reps
3. 45kg x 20 reps
Lying Leg Curls 100 reps:
1. 20kg x 50 reps
2. 25kg x 30 reps
3. 32kg x 20 reps
Standing Calf Raises (body weight):
300 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Chest & Abs.
Flat Bench Press:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 12 reps
4. 100kg x 4 reps
Iso Lateral Super Incline Press:
1. 30kg x 30 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 70kg x 8 reps
Drax Chest Press Machine:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 10 reps
Cable Motion Chest Press:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 42kg x 12 reps
4. 49kg x 8 reps
Planking:
1. 2 minutes
2. 1 minute
3. 1 minute
Stomach Vacuums:
4x20 seconds
Hanging Reversed Crunches:
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps
Incline Reversed Crunches:
4x10 reps
Flat Bench Press:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 12 reps
4. 100kg x 4 reps
Iso Lateral Super Incline Press:
1. 30kg x 30 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 70kg x 8 reps
Drax Chest Press Machine:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 10 reps
Cable Motion Chest Press:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 42kg x 12 reps
4. 49kg x 8 reps
Planking:
1. 2 minutes
2. 1 minute
3. 1 minute
Stomach Vacuums:
4x20 seconds
Hanging Reversed Crunches:
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps
Incline Reversed Crunches:
4x10 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 134
Re: Ironwarrior's log
Reversed Grip Pull Up:
1. 10 reps
2. 12 reps
3. 10 reps
4. 10 reps
Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Semi Wide Grip Cable Row:
1. 40kg x 10 reps
2. 45kg x 10 reps
3. 50kg x 10 reps
4. 55kg x 8 reps
Lat Pull Down:
1. 40kg x 10 reps
2. 47kg x 10 reps
3. 55kg x 10 reps
4. 62kg x 10 reps
5. 70kg x 8 reps
Iso Lateral Low Row R/L:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 10 reps
Barbell Curls :
1. 30kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps
Incline Seated Wide Dumbbell Curls :
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 7,5kg x 10 reps
4. 10kg x 10 reps
1. 10 reps
2. 12 reps
3. 10 reps
4. 10 reps
Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Semi Wide Grip Cable Row:
1. 40kg x 10 reps
2. 45kg x 10 reps
3. 50kg x 10 reps
4. 55kg x 8 reps
Lat Pull Down:
1. 40kg x 10 reps
2. 47kg x 10 reps
3. 55kg x 10 reps
4. 62kg x 10 reps
5. 70kg x 8 reps
Iso Lateral Low Row R/L:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 10 reps
Barbell Curls :
1. 30kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps
Incline Seated Wide Dumbbell Curls :
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 7,5kg x 10 reps
4. 10kg x 10 reps