Ironwarrior's log

[Ironwarrior]

Ik heb het vrouwtje meegenomen voor een 'Steady State' cardiosessie in het park.
Ongeveer 3,25 kilometer met de hartslag rond 65% max.

Ik (niet mijn vrouw) eindigde met een serie sprints met een interval van rond de 15-20 seconden.
Voelt heerlijk!

[Ironwarrior]

Shoulders & Abs.
Supersets Overhead Dumbbell Presses en Lateral Raises:
1. 15kg x 20 & 7,5kg x 15 reps
2. 17,5kg x 20 reps & 7,5kg x 15 reps
3. 20kg x 10 reps & 10kg x 10 reps
4. 22,5kg x 9 reps & 10kg x 10 reps

Cable Motion Overhead Presses:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 40kg x 12 reps
4. 40kg x 8 reps

Supersets Machine Laterals & Reversed Laterals:
1. 15kg x 20 reps & 5kg x 15 reps
2. 25kg x 15 reps & 7,5kg x 10 reps
3. 30kg x 10 reps & 10kg x 10 reps
4. 35kg x 10 reps & 15kg x 10 reps

Reversed Cable Cross Over:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 7,5kg x 10 reps

Crunch Machine:
1. 32kg x 30 reps
2. 40kg x 30 reps
3. 47kg x 20 reps
4. 55kg x 20 reps

Hanging Reversed Crunches:
20, 20, 20 & 15 reps

Lying Leg Raises:
25, 20 & 20 reps

[Ironwarrior]

Borst, Triceps & Cardio.
Flat Dumbbell Presses:
1. 15 kg x 30 reps
2. 20 kg x 20 reps
3. 25 kg x 15 reps
4. 30 kg x 10 reps
5. 35 kg x 10 reps
6. 40 kg x 5 reps

Body weight Dips:
12, 10, 10 & 8 reps

Flat Bench Press:
1. 40 kg x 20 reps
2. 60 kg x 10 reps
3. 80 kg x 3 reps (?)
4. 70 kg x 7 reps
5. 60 kg x 8 reps

Flat Dumbbell Flyes:
1. 12,5 kg x 15 reps
2. 15 kg x 12 reps
3. 17,5 kg x 10 reps
4. 20 kg x 6 reps

Triceps Dip Machine:
1. 50 kg x 30 reps
2. 70 kg x 20 reps
3. 90 kg x 15 reps
4. 100 kg x 10 reps

Cable Triceps Extensions:
1. 20 kg x 20 reps
2. 22,5 kg x 15 reps
3. 25 kg x 10 reps

20 minutes Cardio.

[Ironwarrior]

Legs & Calfs

Leg Extensions:
1. 25 kg x 20 reps
2. 32 kg x 20 reps
3. 40 kg x 20 reps
4. 55 kg x 15 reps

Leg Press (stack):
1. 50 kg x 30 reps
2. 80 kg x 30 reps
3. 102 kg x 20 reps
4. 140 kg x 20 reps

Back Squats:
1. 40 kg x 10 reps
2. 60 kg x 10 reps
3. 80 kg x 10 reps
4. 100 kg x 8 reps
5. 110 kg x 5 reps

Hack Squats:
1. MW x 20 reps
2. + 25 kg x 15 reps
3. + 50 kg x 10 reps
4. + 75 kg x 6 reps

Seated Calf (Soleus) Machine:
1. 30 kg x 20 reps
2. 55 kg x 20 reps
3. 55 kg x 20 reps
4. 60 kg x 15 reps

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

[Ironwarrior]

Back & Biceps.
Supersets Pull up & Barbell Row:
1. 10 reps & 40 kg x 15 reps
2. 10 reps & 50 kg x 10 reps
3. 10 reps & 60 kg x 10 reps
4. 8 reps & 70 kg x 8 reps

Supersets Lat Pull Down & Cable Row:
1. 40 kg x 10 reps & 40 kg x 10 reps
2. 50 kg x 10 reps & 50 kg x 10 reps
3. 60 kg x 10 reps & 60 kg x 10 reps
4. 70 kg x 8 reps & 70 kg x 8 reps

Supersets Low Row & High Row:
1. 50 kg x 10 reps & 50 kg x 10 reps
2. 60 kg x 20 reps & 60 kg x 10 reps
3. 80 kg x 10 reps & 70 kg x 8 reps
4. 80 kg x 10 reps & 70 kg x 8 reps

Curling Machine (stack):
1. 20 kg x 20 reps
2. 32 kg x 15 reps
3. 40 kg x 10 reps
4. 40 kg x 8 reps

Cable Motion Hammer Curls:
1. 5 kg x 15 reps
2. 10 kg x 15 reps
3. 15 kg x 10 reps
4. 15 kg x 10 reps

[Ironwarrior]

4 x krachttraining gedaan deze week.
Vandaag even niet, maar ik heb vanmorgen wel mijn outdoor cardio gedaan.
Ongeveer 3,25 km steady state snellopen met de hartslag rond 65%. Daarna afgesloten met wat sprintjes met korte interval.

[Ironwarrior]

4x krachttraining is mooi hoor!
Geen reden om je te verontschuldigen.

[Ironwarrior]

Flat Bench Presses:
1. 40 kg x 30 reps
2. 60 kg x 20 reps
3. 80 kg x 7 reps
4. 90 kg x 4 reps

Iso Lateral Chest Press:
1. 46 kg x 15 reps
2. 56 kg x 10 reps
3. 66 kg x 6 reps
4. 66 kg x 8 reps

Iso Lateral Super Incline Press:
1. 30 kg x 20 reps
2. 40 kg x 15 reps
3. 50 kg x 12 reps
4. 60 kg x 8 reps

Drax Machine Press:
1. 32 kg x 15 reps
2. 40 kg x 14 reps
3. 47 kg x 12 reps
4. 54 kg x 8 reps

Triceps Dumbbell Hammer Presses:
1. 7,5 kg x 30 reps
2. 10 kg x 10 reps
3. 10 kg x 12 reps
4. 10 kg x 8 reps

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

[Ironwarrior]

Legs & Calfs.

Back Squats:
1. 20 kg x 20 reps (warming up)
2. 40 kg x 20 reps
3. 60 kg x 10 reps
4. 80 kg x 10 reps
5. 100 kg x 8 reps
6. 120 kg x 4 reps

V-Squats (front):
1. 60 kg x 20 reps
2. 100 kg x 15 reps
3. 140 kg x 10 reps
4. 180 kg x 6 reps

Supersets Horizontal Leg Press & Leg Extensions:
1. 80 kg x 20 reps & 30 kg x 15 reps
2. 100 kg x 15 reps & 40 kg x 12 reps
3. 120 kg x 10 reps & 50 kg x 8 reps
4. 140 kg x 10 reps & 60 kg x 6 reps

Supersets Lying Leg Curls (plated)L/R & Linear (plated)Calf Presses:
1. 7 kg x 15 reps & 20 kg x 20 reps
2. 7 kg x 15 reps & 30 kg x 20 reps
3. 10 kg x 8 reps & 40 kg x 15 reps
4. 10 kg x 8 reps & 50 kg x 15 reps

Supersets Standing Leg Curls L/R & Standing Calf Raises:
1. 10 kg x 10 reps & 40 kg x 20 reps
2. 15 kg x 10 reps & 50 kg x 15 reps
3. 15 kg x 10 reps & 60 kg x 15 reps
4. 20 kg x 10 reps & 60 kg x 15 reps

Supersets Seated Leg Curls & Body Weight Standing Calf Raises L/R:
1. 30 kg x 20 reps & 20 reps
2. 35 kg x 15 reps & 20 reps
3. 40 kg x 15 reps & 20 reps
4. 45 kg x 10 reps & 20 reps

[Ironwarrior]

Rug & buikspieren.
Lat Pull Down:
1. 40 kg x 40 reps
2. 47 kg x 30 reps
3. 55 kg x 20 reps
4. 62 kg x 15 reps

Seated Row Machine (stack):
1. 25 kg x 30 reps
2. 32 kg x 25 reps
3. 40 kg x 25 reps
4. 47 kg x 20 reps

MTS High Row:
1. 50 kg x 20 reps
2. 60 kg x 18 reps
3. 70 kg x 15 reps
4. 80 kg x 10 reps

Overhead Crossed Cable Pull Down:
1. 26 kg x 20 reps
2. 33 kg x 20 reps
3. 40 kg x 15 reps
4. 47 kg x 10 reps

Seated Resistance Band Row:
4 x 15 hard squeezes

Sit ups:
4 x 30 reps

Lying Crunches:
4 x 30 reps

Lying Leg Raises:
30, 30, 25 & 25 reps