Ironwarrior's log

[Ironwarrior]

Ik heb zo'n 30 minuten gewandeld op ongeveer 65% HR.
Daarna met intervals van 30 seconden sprintjes getrokken.
Vervolgens thuis de buikspieren aangespannen:
200 crunches
4x15 Leg Raises.

Morgen gaan we weer in de gym de benen aanspreken.

[Ironwarrior]

Benen en kuiten.

Sissy Squats:
40, 30, 20 & 15 reps

Hack Squats:
MWx 20 reps
MW+20kg x 20 reps
MW+40kg x 12 reps
MW+60kg x 6 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 6 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Seated Calf Raises (plated):
1. 20kg x 30 reps
2. 35kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 15 reps

Toe Presses on the Horizontal Leg Press:
1. 65kg x 20 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4. 95kg x 15 reps
5. 105kg x 15 reps

Standing Body Weight Calf Raises:
100 reps

[Ironwarrior]

Rug en achterzijde schouders.

Supersets Iso Lateral High Row & Machine Shrugs:
1. 50kg x 30 reps & 50kg x 15 reps
2. 70kg x 20 reps & 50kg x 15 reps
3. 90kg x 12 reps & 70kg x 12 reps
4. 110kg x 8 reps & 90kg x 10 reps

Reversed Grip High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 8 reps
4. 90kg x 8 reps

Lat Pull Down:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

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

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

Reversed Dumbbell Flyes:
10kg, 4 sets of 15 reps

Reversed Peck Deck:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 40kg x 12 reps

[Ironwarrior]

Nieuwe week, nieuwe kansen.

Chest & Triceps.

Semi Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 6 reps

Semi Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg x 10 reps
3. 35kg x 5 reps
4. 35kg x 5 reps

Barbell Push Ups/Flyes:
BW x 8 reps x 4 sets

Cable Motion Chest Presses:
1. 25kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 42kg x 8 reps

Supersets Machine Flyes & Triceps Extensions:
1. 45kg x 10 reps & 20kg x 20 repas
2. 55kg x 10 reps & 25kg x 20 reps
3. 65kg x 10 reps & 30kg x 12 reps
4. 75kg x 8 reps & 35kg x 8 reps

Rope Triceps Extensions:
1. 15kg x 10 reps
2. 15kg x 8 reps
3. 15kg x 8 reps
4. 15kg x 8 reps

[Bosco]

tevens een prima core training, (planks) knap!!

[Ironwarrior]

Benen/kuiten.

Body Weight Sissy Squats:
40, 30, 20 & 15 reps

Smith Machine Squats
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 6 reps
4. 80kg x 6 reps

4 sets of Walking Lunges with 2x16kg Kettlebels.

Leg Extensions:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 72,5kg x 10 reps

Seated Leg Curls:
1. 35kg x 30 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 10 reps

Standing Body Weight Calf Raises:
300 reps

[Ironwarrior]

Rug & Biceps.

Chin ups:
1. 15 reps
2. 10 reps
3. 10 reps
4. 10 reps
5. 10 reps (55 reps)

Pull ups:
1. 10 reps
2. 10 reps
3. 6 reps
4. 6 reps
5. 6 reps
6. 7 reps (45 reps)

T-bar Row:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 8 reps

Lat Pull Down:
1. 40kg x 25 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg x 8 reps

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

Dumbbell Pull Over:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 27,5kg x 10 reps

EZ-Bar Preacher Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Dumbbell Curls L/R:
1. 10kg x 10 reps
2. 12,5kg x 8 reps
3. 15kg x 6 reps
4. 15kg x 6 reps

[Bosco]

Heb je weekend?

[Ironwarrior]

Ik werk van het weekeinde, maar ga niet de sportschool in.
Morgenochtend alleen wat buitencardio in het park.

[Bosco]

das altijd weer lekker wakker worden, goed voor lichaam en geest!!

ik ga nu ook wandelen......