Ironwarrior's log

[Ironwarrior]

Ik heb er nog even een thuis-schoudertraining uitgeperst.
Tri-sets Resistance band Overhead Press, Dumbbell Overhead Press & Resistance band Shrugs:
1. 20 reps, 15kg x 15 reps & 10 reps
2. 15 reps, 15kg x 15 reps & 10 reps
3. 15 reps, 15kg x 10 reps & 10 reps
4. 10 reps, 15kg x 10 reps & 10 reps

Supersets Dumbbell Laterals & Resistance band Face Pull:
1. 7kg x 15 reps & 10 reps
2. 7kg x 15 reps & 10 reps
3. 9kg x 10 reps & 10 reps
4. 9kg x 10 reps & 10 reps

Bend Over Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 15 reps

[Ironwarrior]

Benen en Kuiten.
Body Weight Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 10 reps

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

Dumbbell Static Backward Lunges:
1. 12,5kg x 10 reps L/R
2. 15kg x 10 reps L/R
3. 17,5kg x 8 reps L/R
4. 20kg x 6 reps L/R

Iso Lateral Leg Extensions:
1. 2x10kg x 10 reps
2. 2x10kg x 10 reps
3. 2x15kg x 10 reps
4. 2x20kg x 7 reps

Iso Lateral Leg Curls (plated):
1. 2x5kg x 15 concentrated reps
2. 2x7,5kg x 10 concentrated reps
3. 2x10kg x 8 concentrated reps

Seated Leg Curls:
1. 25kg x 15 reps
2. 40kg x 10 reps
3. 55kg x 10 reps
4. 70kg x 8 reps

Toe Presses on the Horizontal Leg Press:
1. 65kg x 15 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps

Seated Calf Raises:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 15 reps
4. 35kg x 15 reps
5. 40kg x 15 reps
6. 45kg x 15 reps
7. 50kg x 15 reps
8. 55kg x 15 reps

[Ironwarrior]

Makkelijk dagje vandaag, Borst & Buik.

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 8 reps
5. 40kg x 6 reps
6. 25kg x 8 slow eccentric reps
7. 25kg x 8 slow eccentric reps
8. 25kg x 8 slow eccentric reps

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

Cable Motion Chest Press:
1. 35kg x 15 reps
2. 42kg x 10 reps
3. 42kg x 8 reps
4. 42kg x 8 reps

Machine Flyes:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps

Lying Leg/Hip Lift:
20, 20 & 20 reps

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

Vacuum poses:
4x15 seconds

[Ironwarrior]

Rug & Biceps.

Supersets Pull Up & Cable Row:
1. 10 reps & 40kg x 15 reps
2. 10 reps & 45kg x 12 reps
3. 10 reps & 50kg x 10 reps
4. 8 reps & 55kg x 8 reps

Supersets Reversed Grip Lat Pull Down & Panatta Iso Lateral Row:
1. 40kg x 15 reps & 20kg x 15 reps
2. 50kg x 15 reps & 30kg x 10 reps
3. 60kg x 12 reps & 40kg x 10 reps
4. 70kg x 10 reps & 50kg x 8 reps

Supersets Panatta High Row & Barbell Row:
1. 40kg x 15 reps & 40kg x 10 reps
2. 60kg x 15 reps & 50kg x 8 reps
3. 80kg x 10 reps & 50kg x 8 reps
4. 90kg x 8 reps & 50kg x 8 reps

Technogym Verticaal Traction:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 15 reps

Biceps Curling Machine:
1. 30kg x 20 reps
2. 35kg x 12 reps
3. 40kg x 8 reps

Incline Seated Wide Dumbbell Curls:
1. 2x7kg x 15 reps
2. 2x8kg x 15 reps
3. 2x9kg x 9 reps

[Ironwarrior]

Even een snelle schouder- en triceps training.

Smith Machine Overhead Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 9 reps
4. 40kg x 8 reps

Overhead Dumbbell Presses:
1. 17,5kg x 15 reps
2. 20kg x 10 reps
3. 22,5kg x 8 reps
4. 22,5kg x 8 reps

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

Supersets Machine Laterals & Reversed Flyes:
1. 15kg x 15 reps & 15kg x 10 reps
2. 25kg x 12 reps & 15kg x 10 reps
3. 35kg x 8 reps & 15kg x 8 reps
4. 45kg x 6 reps & 15kg 8 reps

Barbell Shrugs:
1. 60kg x 20 reps
2. 80kg x 15 reps
3. 100kg x 10 reps
4. 100kg x 8 reps

Triceps Extensions (Push Down):
1. 30kg x 20 reps
2. 35kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 8 reps

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

[Ironwarrior]

High Speed Leg Day.

Lying Leg Curls:
1. 25kg x 40 reps
2. 40kg x 20 reps
3. 55kg x 10 reps
4. 62kg x 6 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 10 reps

Iso Lateral Leg Extensions:
1. 2x5kg x 20 reps
2. 2x10kg x 15 reps
3. 2x15kg x 12 reps
4. 2x20kg x 10 reps

Hack Squat:
1. BW x 20 reps
2. +25kg x 20 reps
3. +50kg x 15 reps
4. +75kg x 10 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 12 reps
5. 250kg x 8 reps

Body weight Sissy Squats:
1o, 10, 10 & 10 reps

Standing Calf Raises:
300 reps

[Ironwarrior]

Rug & Biceps.
Niet zo intensief getraind als anders, maar ik had mijn vrouwtje eindelijk weer mee in de gym en dat was mijn aandacht meer dan waard.

Pull up:
1. 15 reps
2. 15 reps
3. 10 reps
4. 10 reps

Lat Pull Down:
1. 40kg x 20 reps
2. 45kg x 20 reps
3. 50kg x 15 reps
4. 55kg x 12 reps

Wide Cable Row:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 45kg x 15 reps
4. 50kg x 15 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 20 reps
3. 100kg x 15 reps
4. 100kg x 8 reps

Reversed Grip Iso Lateral Pull Down:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg x 10 reps
4. 90kg x 8 reps

Plated Preacher Curl Machine:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 27,5kg x 10 reps

Incline Seated Wide Dumbbell Curls:
1. 2x10kg x 15 reps
2. 2x10kg x 10 reps
3. 2x10kg x 8 reps

[Ironwarrior]

Moeder de vrouw weer mee vandaag voor een borst en buiktraining

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. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg x 6 reps

Super Incline Closed Grip Dumbbell Presses:
1. 12,5kg x 12 reps
2. 12,5kg x 12 reps
3. 12,5kg x 12 reps
4. 15kg x 8 reps

Semi Incline Dumbbell Flyes:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps

Incline Leg/Hip Lift:
15, 12, 10 & 10 reps

Lying Leg Raises:
20, 20, 20 & 20 reps

Hanging Reversed Crunches:
20, 15, 12 & 10 reps

[Ironwarrior]

Schouders & Triceps.

Supersets Overhead Dumbbell Presses & Lateral Raises:
1. 12,5kg x 20 reps & 7,5kg x 15 reps
2. 15kg x 20 reps & 7,5kg x 15 reps
3. 17,5kg x 15 reps & 7,5kg x 10 reps
4. 20kg x 10 reps & 7,5kg x 10 reps
5. 22,5kg x 10 reps & 7,5kg x 10 reps

Cable Motion Overhead Presses:
1. 20kg x 25 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 12 reps
5. 40kg x 8 reps

Supersets Machine Laterals & Machine Reversed Flyes:
1. 15kg x 15 reps & 5kg x 15 reps
2. 25kg x 10 reps & 15kg x 10 reps
3. 35kg x 8 reps & 25kg x 8 reps

Reversed Cable Cross Over:
1. 2,5kg x 20 reps
2. 7,5kg x 15 reps
3. 12,5kg x 10 reps

Hammerstrength Seated Shrugs:
1. 50kg x 15 reps
2. 70kg x 12 reps
3. 100kg x 10 reps

Barbell Shrugs:
1. 70kg x 10 reps
2. 90kg x 10 reps
3. 110kg x 8 reps

Scull Crushers:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 12 reps

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

[Ironwarrior]

Bovenbenen.

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

Standing Leg Curls L/R:
1. 10kg x 10 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 10 reps

Leg Extensions:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 20 reps
4. 55kg x 15 reps
5. 70kg x 10 reps

Body Weight Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 15 reps

Hack Squat:
1. MW x 20 reps
2. +25kg x 20 reps
3. +50kg x 15 reps
4. +75kg x 8 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 8 reps