Ironwarrior's log

[Ironwarrior]

Shoulders & Legs

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 6 reps(55Lbs)

Overhead Barbell Presses:
1. 30kg x 16 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kg x 8 reps(110Lbs)

Iso-lateral Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 10 reps(154Lbs)

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps(55Lbs)

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps(209Lbs)

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 6 reps(121Lbs)

Leg Extension:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 6 reps(209Lbs)

Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 400kg x 8 reps (881Lbs)

Smith Machine Squats:
1. 30kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 10 reps
4. 90kg x 8 reps (198Lbs)

Alternating Leg Presses(incline) L/R:
1. 25kg x 15 reps
2. 75kg x 10 reps
3. 125kg x 8 reps
4. 125kg(275Lbs) x 8 reps

Bodyweight Standing Calf Raises:
300 reps

[Ironwarrior]

Back & Posterior Delts

1) Wide grip Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps (154Lbs)

2) Shoulder Width Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 15 reps
4. 70kg(154Lbs) x 10 reps

3) Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg(154Lbs) x 8 reps

4) MTS High Row:
1. 60kg x 20 reps
2. 70kg x 14 reps
3. 80kg x 10 reps
4. 90kg(198Lbs) x 7 reps

5) Reversed grip Overhead Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg(136Lbs) x 6 reps

6) DRAX Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg(121Lbs) x 8 reps

Reversed Peckdec Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg(103Lbs) x 6 reps

Machine Reversed Flyes:
1. 15kg x 12 reps
2. 15kg x 12 reps
3. 20kg(44Lbs) x 10 reps
4. 25kg(55Lbs) x 8 reps

Reversed Cable Crossover:
1.7,5kg x 15 reps
2. 12,5kg x 10 reps
3. 12,5kg (27Lbs) x8 reps

[Ironwarrior]

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg x 8 reps
4. 40kg(88Lbs) x 6 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 5 reps (176Lbs)

Flat Bench Press:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg (198Lbs) x 2 reps
4. 90kg x 2 reps
5. 80kg (176Lbs) x 5 reps

Iso-Lateral Super Incline Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 60kg (132Lbs) x 6 reps

LF Chest Press:
1. 45kg x 15 reps
2. 55kg x 10 reps
3. 65kg x 8 reps (143Lbs)

Cable Crunches:
1. 40kg x 30 reps
2. 45kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps(110Lbs)

MTS Crunches:
1. 65kg x 20 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4. 95kg x 15 reps

[Ironwarrior]

Legs/Calfs

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps (103Lbs)

Seated Leg Curls:
1. 32kg x 20 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
4. 62kg (136Lbs) x 10 reps

Leg Extension:
1. 40kg x 20 reps
2. 54kg x 10 reps
3. 70kg x 10 reps
4. 90kg (198Lbs) x 10 reps

Iso-LateralbLegvCurls:
1. 20kg x 15 reps
2. 30kg x 8 reps
3. 30kg x 6 reps(66Lbs)

Bodyweight Sissy Squats:
60, 50, 40 & 20 reps

Panatta Leg Presses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 200kg (440Lbs) x 6 reps

Calf (Panatta Leg Press) Extension:
1. 50kg x 25 reps
2. 100kg x 20 reps
3. 125kg x 20 reps
4. 150kg (330Lbs) x 15 reps

Seated Calf Raises:
1. 20kg x 18 squeezes
2. 20kg x 15 squeezes
3. 30kg x 15 squeezes
4. 30kg x 15 squeezes(66Lbs)

LF Calf Extensions:
1. 55kg x 15 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg (187Lbs) x 15 reps

[Ironwarrior]

Calfs & Quads

Smith Machine Standing Calf Raises:
1. 50kg x 30 reps
2. 70kg x 25 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 15 reps

LF Calf Extension:
1. 55kg x 20 reps
2. 75kg x 18 reps
3. 85kg x 15 reps
4. 85kg (187lbs) x 15 reps

Seated Calf Raises:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 15 reps

Reversed Hack Squat:
1. Mw x 15 reps
2. MW + 40kg x 15 reps
3. MW + 60kg x 10 reps
4. MW + 80kg x 10 reps
5. 100kg (220lbs) x 8 reps
6. 120kg (264lbs) x 6 reps

Regular Hack Squat:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 8 reps
4. MW + 80kg(176lbs) x 6 reps

Panata Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg(440lbs) x 6 reps

Iso-lateral Leg Extension:
1. 20kg x 10 slow reps
2. 20kg x 10 slow reps
3. 30kg (66lbs) x 6 reps

[Ironwarrior]

Back & Posterior Delts

Power grip Pullup:
15, 10, 10 & 10 reps

Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

MTS High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 89kg x 8 reps
4. 90kg (198lbs) x 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Duo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps

Duo Cable Row (emphasis on a prolonged squeeze):
1. 26kg x 15 reps
2. 33kg x 12 reps
3. 40kg x 9 reps
4. 47kg (103lbs) x 9 reps

Alternating L/R Reversed Cable Flyes:
1. 2,5kg x 10 reps
2. 2,5kg x 15 reps
3. 5kg (11lbs) x 10 reps
4. 7,5kg (16lbs) x 8 reps

Machine Reversed Flyes:
1. 15kg x 12 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

[Ironwarrior]

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 40 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 5 reps

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg (60lbs) x 9 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 8 reps
4. 60kg x (132lbs) x 7 reps

Flat Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps (pecs running out of juice)
3. 60kg (132lbs) x 8 reps
4. 70kg (154lbs) x 4 reps

Hanging Leg Raises , combined with stomach vacuums):
20, 15, 10 & 10 reps

Cable Crunches & Stomach vacuums:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg (99lbs) x 15 reps

[Ironwarrior]

Shoulders, Legs & Calfs

Overhead Barbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 50kg x 8 reps
5. 50kg (110lbs) x 6 reps

Iso-lateral Shoulder Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 80kg (176lbs) x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 65kg x 15 reps
3. 95kg (209lbs) x 8 reps
4. 105kg (231lbs) x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (x121lbs) x 6 reps

Back Squats:
1. 20kg x 15 reps
2. 50kg x 12 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg (264lbs) x 6 reps

Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 12 reps
4. 400kg (881lbs) x 10 reps

Leg Extensions:
1. 32kg x 10 reps
2. 47kg x 10 reps
3. 62kg x 10 reps
4. 78kg (171lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps

[Ironwarrior]

Back & Rear Delts

Supersets Pullup & Barbell Row:
1. 15 reps & 40kg x 15 reps
2. 10 reps & 50kg x 12 eeps
3. 8 reps & 60kg x 10 reps
4. 8 reps & 70kg x 6 reps

Supersets Lat Pulldown & Cable Row:
1. 42,5kg x 20 reps & 42,5kg x 15 reps
2. 50kg x 15 reps & 50kg x 12 reps
3. 60kg x 12 reps & 60kg x 10 reps
4. 70kg x 8 eeps & 70kg x 8 reps

Supersets Iso-lateral High Row & Iso-lateral Low Row:
1. 40kg x 20 reps & 40kg x 15 reps
2. 50kg x 15 reps & 50kg x 12 reps
3. 60kg x 12 reps & 60kg x 10 reps
4. 70kg x 10 reps & 70kg x 6 reps

Reversed Cable Crossover:
1. 2,5kg x 40 reps
2. 7,5kg x 25 reps
3. 12,5kg x 15 reps
4. 12,5kg x 10 reps

Machine Reversed Flye:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps