Ironwarrior's log

[Ironwarrior]

Rug & Buik.

Dual Lulley Pulldown:
1. 17,50kg x 30 reps
2. 25kg x 20 reps
3. 35kg x 10 reps
4. 40kg x 8 reps

Iso Lateral Low Row L/R:
1. 38,5kg x 15 reps
2. 48,5kg x 10 reps
3. 58,5kg x 10 reps
4. 68,5kg x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Cable Row:
1. 60kg x 10 reps
2. 70kg x 10 reps
3. 80kg x 8 reps
4. 90kg x 6 reps

Iso Lateral Front Pull Down:
1. 70kg x 15 reps
2. 80kg x 12 reps
3. 100kg x 8 reps
4. 120kg x 6 reps

Plankingv
1. 120 seconds
2. 90 seconds
3. 60 seconds
4. 60 seconds

One Arm, One Leg Superman (lower back)
5 x 10 seconds L/R

Lying Crunches:
50, 40, 30 & 30 reps

Lying Leg Raises:
4 x 15 reps

5 minuten Interval Cycling

[Ironwarrior]

Benen/Kuiten

Leg Presses:
1. 100kg 30 reps
2. 150kg x 15 reps
3. 200kg x 20 reps
4. 250kg x 15 reps
5. 300kg x 12 reps
6. 350kg x 10 reps
7. 400kg x 8 reps
8. 450kg x 6 reps

Back Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg x 8 reps
5. 100kg x 6 reps
6. 120kg x 6 reps

Bodyweight Sissy Squats:
15, 10, 10 & 8 reps

Leg Extensions:
1. 25kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 8 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps

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

Seated Calf Machine:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg x 15 reps

Seated Calf Eztension (LF):
1. 55kg x 20 reps
2. 75kg x 20 reps
3. 95kg x 15 reps

[Ironwarrior]

Veel te druk in de gym!

Borst en Schouders.

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 3 reps

Incline Dumbbell Presses:
1. 12,5kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 5 reps

Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Seated Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 20kg x 8 reps

Standing Laterals:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg x 8 reps

Cable Laterals:
1. 2,5kg x 15 reps
2. 5kg x 15 reps
3. 5kg x 10 reps

[Ironwarrior]

Rug, achterkant Schouders en Cardio.

Reversed Grip Pull Ups:
10, 10, 10, 10, 10, 10, 10, 8, 8 & 6 reps

Bend Over Dumbbell Row:
1. 15kg x 15, 15, 15 & 15 reps
2. 20kg x 10, 10, 10 & 10 reps

Iso Lateral High Row:
1. 60kg x 15, 15, 15 & 15 reps
2. 80kg x 10, 10, 10 & 10 reps

Drax Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 10 reps

Reversed Machine Flyes:
15kg x 10, 10 & 10 reps
20kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 15 & 15 reps
2. 7,5kg x 10 & 10 reps

5 minutes interval cycling

[Ironwarrior]

Vandaag alleen bovenbenen.

Deadlifts:
1. 60kg x 15 reps
2. 80kg x 10 reps
3. 100kg x 8 reps
4. 120kg x 4 reps
5. 140kg x 1 rep
6. 150kg x 1 rep
7. 160kg x 1 rep

Seated Leg Curls:
1. 35kg x 25 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

Lying Leg Curls:
1. 15kg x 12 reps
2. 20kg x 10 reps
3. 25kg x 6 reps
4. 25kg x 6 reps

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 12 reps
6. 300kg x 10 reps
7. 350kg x 8 reps
8. 400kg x 6 reps

Hack Squats:
1. MW x 15 reps
2. MW + 20kg x 15 reps
3. MW + 40kg x 12 reps
4. MW + 60kg x 8 reps
5. MW + 80kg x 6 reps

Leg Extensions:
1. 25kg x 15 reps
2. 40kg x 15 reps
3. 55kg x 12 reps
4. 70kg x 8 reps

[Bosco]

weerr lekker vol gepompt, wat een volume weer Ruben!

[Ironwarrior]

Borst en Kuiten.

Cable Motion Chest Press:
1. 20kg x 30 reps
2. 25kg x 30 reps
3. 30kg x 20 reps
4. 35kg x 20 reps
5. 42,5kg x 15 reps
6. 50kg x 15 reps
7. 57,5kg x 10 reps
8. 65kg x 6 reps

Machine Flyes:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 20 reps
4. 65kg x 15 reps
5. 75kg x 10 reps
6. 85kg x 8 reps

LF Upper Chest Press:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 10 reps
5. 75kg x 8 reps

Flat Bench Press:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 3 reps

Seated Calf Raises:
1. 25kg x 25 reps
2. 40kg x 20 reps
3. 55kg x 20 reps
4. 65kg x 15 reps

Standing Calf Raises (Pendelum Squat):
1. 80kg x 20 reps
2. 80kg x 15 reps
3. 100kg x 15 reps
4. 100kg x 15 reps

Seated Calf Extensions:
1. 55kg x 25 reps
2. 65kg x 18 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

5 minutes of Interval Cycling.

[Ironwarrior]

Schouders en Buik.

Seated Overhead Dumbbell Presses:
1. 12,5kg x 40 reps
2. 17,5kg x 20 reps
3. 22,5kg x 10 reps
4. 25kg x 6 reps

Seated Dumbbell Laterals:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg x 8 reps

Dropset Standing Dumbbell Laterals:
15kg, 12,5kg, 10kg, 7,5kg: 8 reps each.

Hanging Reversed Crunches:
20, 20, 20, 15, 15 & 10 reps

Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 20 reps
3. 46,25kg x 15 reps
4. 48,75kg x 15 reps

5 minutes Interval Cycling.

[Ironwarrior]

Rug, Achterkant Schouders & Cardio.

Pull Ups (pronated grip):
10, 10, 10, & 10 reps

Supinated Grip Pull Ups:
10, 10, 10 & 10 reps

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 8 reps

Supinated Grip Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 14 reps
3. 55kg x 10 & 8 reps

Drax Row:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Reversed Peck Deck Flyes:
1. 40kg x 15 & 14 reps
2. 47kg x 8 & 6 reps

Machine Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 12 reps
3. 15kg x 8 & 8 reps

Reversed Dumbbell Flyes:
1. 7,5kg x 10 reps
2. 10kg x 8 & 8 reps

5 minutes Interval Cycling.

[Ironwarrior]

Benen/Kuiten.

Seated Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg x 15 reps
4. 70kg x 10 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Standing Alternating Leg Curls:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 20kg x 10 reps

Leg Extensions:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 55kg x 15 reps

Bodyweight Sissy Squats:
30, 20, 20 & 15 reps

Static Backward Lunges:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 10 reps
4. 22,5kg x 6 reps

Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 14 reps
4. 65kg x 12 reps

Bodyweight Standing Calf Raises:
310 reps