Ironwarrior's log

[Ironwarrior]

Even een snelle borst/buiktraining.

Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 10 reps
5. 40kg x 6 reps

Incline Dumbbell Presses:
1. 20kg x 12 reps
2. 22,5kg x 10 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps

Hammerstrength Iso Lateral Super Incline Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 6 reps

Cable motion Chest Press:
1. 25kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 14 reps
4. 42kg x 10 reps

Planking:
1. 1 minute
2. 1 minute
3. 1 minute

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

[Ironwarrior]

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Ik was niet helemaal topfit vanmorgen. Tijdens de Leg Curls had ik last van duizelingen en dreigde ik misselijk te worden.
Dat zie ik als een teken dat ik (vanzelfsprekend) nog niet goed hersteld ben na mijn nachtdiensten.
Ik heb het dus maar kort gehouden.

Squats:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg x 8 reps
5. 120kg x 6 reps
6. 120kg x 4 reps
7. 100kg x 8 reps
8. 100kg x 6 reps
9. 100kg x 6 reps
10. 80kg x 8 reps
11. 80kg x 8 reps
12. 80kg x 6 reps

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

Seated Leg Curls:
1. 35kg x 10 reps
2. 45kg x 10 reps
3. 55kg x 10 reps

[Ironwarrior]

Rug, buik en achterkant schouders.

Chin ups:
1. 15 reps
2. 14 reps
3. 10 reps
4. 8 reps

Lat Pull Down:
1. 40kg x 20 reps
2. 45kg x 15 reps
3. 50kg x 10 reps
4. 55kg x 8 reps
5. 60kg x 6 reps

Reversed Grip Lat Pull Down:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps

Seated Cable Row:
1. 40kg x 10 reps
2. 45kg x 10 reps
3. 50kg x 10 reps
4. 55kg x 8 reps

Classic T-bar Row:
1. 30kg x 12 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 55kg x 6 reps

Bend over Dumbbell Row:
1. 2x17,5kg x 10 reps
2. 2x20kg x 10 reps
3. 2x22,5kg x 10 reps

Cable Crunches:
1. 48,75kg x 20 reps
2. 48,75kg x 20 reps
3. 48,75kg x 20 reps
4. 48,75kg x 20 reps

Hanging Leg Raises:
15, 15, 15, 15 reps

Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg x 8 reps
4. 12,5kg x 8 reps

Hammerstrength Shrug Machine:
1. 70kg x 15 reps
2. 90kg x 10 reps
3. 120kg x 10 reps

Machine Reversed Flyes:
1. 5kg x 20 reps
2. 15kg x 10 reps
3. 20kg x 10 reps

[Ironwarrior]

Borst, schouders en Triceps.

Drax Chest Press Machine:
1. 20kg x 30 reps (warming up)
2. 40kg x 20 reps
3. 55kg x 10 reps
4. 70kg x 6 reps

MTS Chest Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Life Fitness Chest Press:
1. 45kg x 12 reps
2. 55kg x 10 reps
3. 65kg x 8 reps
4. 65kg x 8 reps

Cable Motion Chest Press:
1. 25kg x 20 reps
2. 30kg x 18 reps
3. 35kg x 15 reps
4. 42kg x 10 reps

MTS Shoulder Presses:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 12 reps
4. 60kg x 15 reps

Cable Motion Shoulder Presses:
1. 20kg x 20 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 35kg x 6 reps

Machine Lateral Raises:
1. 15kg x 15 reps
2. 25kg x 10 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

Triceps Extensions:
1. 25kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 8 reps (Too heavy)
4. 25kg x 10 reps

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

[Ironwarrior]

Vandaag even een snelle thuistraining. Geen gelegenheid om naar de gym te gaan.

Ik heb met mijn eigen dumbbells en resistance band diverse Biceps oefeningen gedaan. Even doorpompen met extended sets en veel herhalingen.
Net even lekker om het bloed erin te pompen.

Daarna nog even 150 sit ups gedaan en 4x10 reps aan hangende Reversed crunches.

Kort maar krachtig.
Even lekker de bloedsomloop aangejaagd.

[Ironwarrior]

Benen kuiten:

Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 10 reps

Panatta Hack Squat:
1. MW x 20 reps
2. +20kg x 20 reps
3. +40kg x 15 reps
4. +60kg x 10 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 10 reps

Iso Lateral Leg Extensions:
1. 2x5kg x 15 reps
2. 2x10kg x 10 reps
3. 15kg x 8 rels

Drax Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps

Platen Lying Leg Curls:
1. 2x5kg x 10 reps
2. 2x10kg x 8 reps
3. 2x10kg x 8 rels

Calf Presses on the Leg Press:
1. 50kg x 30 reps
2. 100kg x 25 reps
3. 150kg x 20 reps
4. 200kg x 15 reps

Seated Calf Raises:
1. 25kg x 25 reps
2. 50kg x 20 reps
3. 75kg x 13 reps
4. 75kg x 10 reps

Calf Extensions on the Horizontal Leg Press:
1. 50kg x 20 reps
2. 65kg x 20 reps
3. 87kg x 15 reps
4. 102kg x 12 reps

[Ironwarrior]

Rug en achterkant schouders.

Chin Ups:
1. 15 reps
2. 15 reps
3. 10 reps
4. 8 reps

Supersets T-bar Row & Dumbbell Pull Over:
1. 25kg x 15 reps & 20kg x 15 reps
2. 35kg x 15 reps & 25kg x 15 reps
3. 45kg x 10 reps & 30kg x 10 reps
4. 55kg x 8 reps & 35kg x 10 reps

Hammerstrength High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 100kg x 6 reps

Seated Cable Row:
1. 40kg x 15 reps
2. 45kg x 15 reps
3. 50kg x 10 reps
4. 55kg x 10 reps

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

Supersets Reversed Dumbbell Flyes & Barbell Face Pull:
1. 2x7,5kg x 15 reps & 20kg x 10 reps
2. 2x7,5kg x 15 reps & 20kg x 10 reps
3. 2x10kg x 10 reps & 25kg x 10 reps
4. 2x10kg x 10 reps & 30kg x 10 reps

Reversed Cable Cross Over:
1. 2x2,5kg x 15 reps
2. 2x2,5kg x 15 reps
3. 2x2,5kg x 15 reps
4. 2x3,75kg x 10 reps

[Ironwarrior]

Squats:
1. 20kg (empty barbell) x 20 reps
2. 40kg x 20 reps
3. 60kg x 10 reps
4. 80kg x 10 reps
5. 100kg x 10 reps
6. 120kg x 6 reps
7. 130kg x 2 reps

Supersets V:squats & Leg Extensions:
1. 60kg x 20 reps & 40kg x 10 reps
2. 100kg x 15 reps & 50kg x 10 reps
3. 140kg x 10 reps & 60kg x 8 reps
4. 190kg x 6 reps & 70kg x 6 reps

Supersets Leg Press & Standing Leg Curls:
1. 100kg x 20 reps & 10kg x 15 reps L/R
2. 140kg x 20 reps & 15kg x 12 reps L/R
3. 180kg x 15 reps & 20kg x 10 reps L/R
4. 220kg x 10 reps & 25kg x 10 reps L/R

Standing Body Weight Calf Raises:
300 reps

[Ironwarrior]

Anterior Delts, Chest & Abs.


Smith Machine Overhead Presses:
1. 10kg x 20 reps
2. 20kg x 20 reps
3. 30kg x 15 reps
4. 40kg x 10 reps

Overhead Dumbbell Presses:
1. 2x17,5kg x 15 reps
2. 2x20kg x 10 reps
3. 2x22,5kg x 8 reps
4. 2x22,5kg x 8 reps

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

Machine Lateral Raises:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30kg x 10 reps

Body Weight Dips:
15, 15, 15 & 12 reps

Body Weight Push Ups:
20, 15, 15 & 15 reps

Flat Dumbbell Presses:
1. 20kg x 10 reps
2. 22,5kg x 10 reps
3. 25kg x 10 reps
4. 27,5kg x 6 reps

Dumbbell Flyes:
1. 12,5kg x 15 reps
2. 15kg x 12 reps
3. 17,5kg x 10 reps
4. 20kg x 8 reps

Planking:
1. 1 minuut
2. 1 minuut
3. 1 minuut
4. 1 minuut

Incline Leg/Hip Raises:
10, 10 & 10 reps

Hanging Knee Ups:
15, 15 & 15 reps

Hammerstrength Crunches Machine:
1. 45kg x 30 reps
2. 65kg x 30 reps
3. 85kg x 20 reps

[Ironwarrior]

Rug en Kuiten.

Chin/Pull Ups:
1. 20 reps
2. 15 reps
3. 10 reps
4. 8 reps
5. 7 reps
6. 8 reps
7. 6 reps
8. 6 reps
9. 6 reps
10. 8 reps
11. 8 reps (102 reps)

Reversed Grip Lat Pull Down:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 65kg x 8 reps
5. 65kg x 6 reps

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

Iso Lateral High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Iso Lateral Cable Row (all reps 3 seconds squeeze):
1. 26kg x 12 reps
2. 33kg x 10 reps
3. 40kg x 8 reps

Toe (Leg)Presses:
1. 30kg x 40 reps
2. 50kg x 30 reps
3. 70kg x 25 reps
4. 90kg x 20 reps

Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 80kg x 15 reps
4. 90kg x 15 reps

Toe Presses (Horizontal Leg Press):
1. 65kg x 20 reps
2. 75kg x 20 reps
3. 85kg x 18 reps
4. 95kg x 15 reps

Seated Calf Raises:
1. 20kg x 30 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps