Ironwarrior's log

[Ironwarrior]

Vandaag de 1000 rep challenge gedaan voor benen.
Lichte gewichten, maar veel herhalingen, 250 reps per oefening.

Squats:
40kg x 250 reps

Leg Extensions:
25kg x 200 reps
35kg x 50 reps

Lying Leg Curls:
20kg x 250 reps

Leg Presses:
75kg x 250 reps

[Ironwarrior]

Rustdag vandaag.
Alleen fietsen, zo'n 25km woon/werkverkeer.

[Ironwarrior]

Chest & Abs.

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

Incline Dumbbell Presses:
1. 30kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 6 reps

Body Weight Dips:
10, 10, 10 & 10 reps

Cable Motion Chest Presses:
1. 30kg x 15 reps
2. 42kg x 12 reps
3. 49kg x 10 reps
4. 49kg x 8 reps

Supersets Flat Bench Press & Dumbbell Flyes:
1. 40kg x 15 reps & 10kg x 10 reps
2. 50kg x 10 reps & 12,5kg x 10 reps
3. 60kg x 8 reps & 15kg x 10 reps
4. 70kg x 4 reps & 15kg x 10 reps

Sit ups:
40, 30, 30 & 30 reps

Lying Leg Raises:
4x20 reps

Hanging Knee Ups:
4x10 reps

MTS Crunch Machine:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 20 reps

[Ironwarrior]

Back & Biceps:
Supersets Pull Up & Cable Row:
1. 8 Slow Eccentric reps & 30kg x 10 Slow Eccentric reps
2. 8 Slow Eccentric reps & 35kg x 10 Slow Eccentric reps
3. 8 normal reps & 40kg x 8 Slow Eccentric reps
4. 8 normal reps & 45kg x 8 Slow Eccentric reps

Supersets Power Grip Lat Pull Down & Barbell Row:
1. 40kg x 10 Slow Eccentric reps & 50kg x 10 normal reps
2. 50kg x 10 Slow Eccentric reps & 60kg x 8 normal reps
3. 60kg x 10 Slow Eccentric reps & 70kg x 6 normal reps
4. 70kg x 6 Slow Eccentric reps & 70kg x 6 normal reps

Tri-sets High Row, Dumbbell Row & Vertical Traction:
1. 40kg x 20 reps, 16kg x 10 reps & 40kg x 15 reps
2. 80kg x 15 reps, 16kg x 10 reps & 50kg x 10 reps
3. 100kg x 8 reps, 16kg x 10 reps & 60kg x 10 reps
4. 100kg x 8 reps, 18kg x 10 reps & 70kg x 7 reps

Barbell Curls:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 34kg x 10 reps
4. 34kg x 10 reps

Machine Preacher Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps

[Ironwarrior]

Delts & Shoulders.

Overhead Dumbbell Presses:
1. 12kg x 30 reps
2. 16kg x 20 reps
3. 20kg x 14 reps
4. 24kg x 7 reps

Panatta Iso Lateral Overhead Press:
1. 30kg x 25 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 60kg x 10 reps

Machine Lateral Raises:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps

Single Arm Lateral Raises:
1. 7kg x 15 reps L/R
2. 9kg x 12 reps L/R
3. 12kg x 8 reps L/R
4. 12kg x 8 reps L/R

Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 15 reps
3. 8kg x 12 reps
4. 9kg x 10 reps

Reversed Cable Cross Over:
1. 2x5kg x 30 reps
2. 2x10kg x 20 reps
3. 2x15kg x 10 reps

Body Weight Bench Dips:
30, 25, 20 & 20 reps

Rope Triceps Extensions:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30kg x 10 reps

[Bosco]

Wat een volume weer Ruben

behoorlijk verzuurt lijkt me??

[Ironwarrior]

Op dat moment wel, maar dat was binnen een uur na de training weer 'verschwunden'.

[Ironwarrior]

Benen/Kuiten.


Sissy Squats (body weight):
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps

Hack Squat:
1. MW x 20 reps
2. +20kg x 20 reps
3. +30kg x 15 reps
4. +40kg x 10 reps

Smith Machine Backward Lunges L/R:
1. 10kg x 10 reps
2. 20kg x 10 reps
3. 30kg x 8 reps
4. 40kg x 6 reps

Leg Extensions 100 reps:
1. 25kg x 50 reps
2. 35kg x 30 reps
3. 45kg x 20 reps

Lying Leg Curls 100 reps:
1. 20kg x 50 reps
2. 25kg x 30 reps
3. 32kg x 20 reps

Standing Calf Raises (body weight):
300 reps

[Ironwarrior]

Chest & Abs.

Flat Bench Press:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 12 reps
4. 100kg x 4 reps

Iso Lateral Super Incline Press:
1. 30kg x 30 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 70kg x 8 reps

Drax Chest Press Machine:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 10 reps

Cable Motion Chest Press:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 42kg x 12 reps
4. 49kg x 8 reps

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

Stomach Vacuums:
4x20 seconds

Hanging Reversed Crunches:
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps

Incline Reversed Crunches:
4x10 reps

[Ironwarrior]

Reversed Grip Pull Up:
1. 10 reps
2. 12 reps
3. 10 reps
4. 10 reps

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

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

Lat Pull Down:
1. 40kg x 10 reps
2. 47kg x 10 reps
3. 55kg x 10 reps
4. 62kg x 10 reps
5. 70kg x 8 reps

Iso Lateral Low Row R/L:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 10 reps

Barbell Curls :
1. 30kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps

Incline Seated Wide Dumbbell Curls :
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 7,5kg x 10 reps
4. 10kg x 10 reps