Ironwarrior's log
- Ironwarrior
- Site Admin
- Posts: 5932
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Ik was eigenlijk niet van plan te trainen ï.v.m. mijn nachtdiensten, maar ik heb er toch maar even een thuis training ingegooid.
Alleen schouders.
Resistance band Overhead Presses (+/- 40kg):
1. 15 reps
2. 10 reps
3. 10 reps
4. 10 reps
Overhead Dumbbell Presses (15kg L/R):
1. 15 reps
2. 15 reps
3. 15 reps
4. 12 reps
5. 12 reps
Resistance band Overhead Presses:
1. 8 reps
2. 8 reps
3. 6 reps
4. 8 reps
Supersets Dumbbell Laterals & Resistance Band Reversed Flyes:
1. 9,5kg x 15 reps & 10 reps
2. 9,5kg x 15 reps & 10 reps
3. 9,5kg x 15 reps & 10 reps
4. 11,5kg x 10 reps & 10 reps
Resistance Band Lateral Raises & Dumbbell Reversed Flyes:
1. 15 reps & 7kg x 15 reps
2. 10 reps & 7kg x 15 reps
3. 10 reps & 9kg x 12 reps
4. 10 reps & 9kg x 12 reps
Resistance Band Face Pull (like double biceps):
8, 8 & 8 reps
Alleen schouders.
Resistance band Overhead Presses (+/- 40kg):
1. 15 reps
2. 10 reps
3. 10 reps
4. 10 reps
Overhead Dumbbell Presses (15kg L/R):
1. 15 reps
2. 15 reps
3. 15 reps
4. 12 reps
5. 12 reps
Resistance band Overhead Presses:
1. 8 reps
2. 8 reps
3. 6 reps
4. 8 reps
Supersets Dumbbell Laterals & Resistance Band Reversed Flyes:
1. 9,5kg x 15 reps & 10 reps
2. 9,5kg x 15 reps & 10 reps
3. 9,5kg x 15 reps & 10 reps
4. 11,5kg x 10 reps & 10 reps
Resistance Band Lateral Raises & Dumbbell Reversed Flyes:
1. 15 reps & 7kg x 15 reps
2. 10 reps & 7kg x 15 reps
3. 10 reps & 9kg x 12 reps
4. 10 reps & 9kg x 12 reps
Resistance Band Face Pull (like double biceps):
8, 8 & 8 reps
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
Met dumbells en bands kan je idd veel doen, mooi werk
stats: 65j 1.71m 77kg 12%
- Ironwarrior
- Site Admin
- Posts: 5932
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Benen/Kuiten:
Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps
Panatta Hack Squats:
1. MW x 20 reps
2. +20kg x 15 reps
3. +40kg x 12 reps
4. +50kg x 8 reps
Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 7 reps
Iso Lateral Leg Extensions (plated):
1. 5kg L/R x 20 reps
2. 10kg L/R x 20 reps
3. 15kg L/R x 15 reps
4. 20kg L/R x 10 reps
Iso Lateral Leg Curls (plated):
1. 5kg L/R x 10 slow reps
2. 10kg L/R x 10 slow reps
3. 10kg L/R x 10 slow reps
4. 12,5kg L/R x 6 slow reps
Seated Calf Raises:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 50kg x 15 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
Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 15 reps
4. 70kg x 15 reps
Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps
Panatta Hack Squats:
1. MW x 20 reps
2. +20kg x 15 reps
3. +40kg x 12 reps
4. +50kg x 8 reps
Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 7 reps
Iso Lateral Leg Extensions (plated):
1. 5kg L/R x 20 reps
2. 10kg L/R x 20 reps
3. 15kg L/R x 15 reps
4. 20kg L/R x 10 reps
Iso Lateral Leg Curls (plated):
1. 5kg L/R x 10 slow reps
2. 10kg L/R x 10 slow reps
3. 10kg L/R x 10 slow reps
4. 12,5kg L/R x 6 slow reps
Seated Calf Raises:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 50kg x 15 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
Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 15 reps
4. 70kg x 15 reps
- Ironwarrior
- Site Admin
- Posts: 5932
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Borst & Buik.
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 6 reps
6. 40kg x 6 reps
Semi Incline Dumbbell Presses:
1. 35kg x 6 reps
2. 35kg x 6 reps
3. 35kg x 8 reps
4. 25kg x 15 reps
Super Incline Closed Grip Dumbbell Presses (Inner/Upper Chest):
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 15kg x 8 reps
4. 15kg x 7 reps
Body Weight Dips:
10, 10, 8 & 8 reps
Concentrated Cable Motion Chest Press:
1. 30kg x 15 reps
2. 35kg x 15 reps
3. 42kg x 8 reps
Planking:
1. 1 minute
2. 1 minute
3. 1 minute
Sit Ups:
1. 40 reps
2. 30 reps
3. 30 reps
4. 30 reps
Hanging Reversed Crunches:
15, 10, 10 & 10 reps
Vacuüm Poses:
4x15 seconden
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 6 reps
6. 40kg x 6 reps
Semi Incline Dumbbell Presses:
1. 35kg x 6 reps
2. 35kg x 6 reps
3. 35kg x 8 reps
4. 25kg x 15 reps
Super Incline Closed Grip Dumbbell Presses (Inner/Upper Chest):
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 15kg x 8 reps
4. 15kg x 7 reps
Body Weight Dips:
10, 10, 8 & 8 reps
Concentrated Cable Motion Chest Press:
1. 30kg x 15 reps
2. 35kg x 15 reps
3. 42kg x 8 reps
Planking:
1. 1 minute
2. 1 minute
3. 1 minute
Sit Ups:
1. 40 reps
2. 30 reps
3. 30 reps
4. 30 reps
Hanging Reversed Crunches:
15, 10, 10 & 10 reps
Vacuüm Poses:
4x15 seconden
- Ironwarrior
- Site Admin
- Posts: 5932
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Vandaag even een bliksemtraining voor de rug.
Deadlifts:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 110kg x 6 reps
5. 130kg x 4 reps
6. 150kg x 1 rep
Lat Pull Down:
100 reps, ondertussen steeds het gewicht veranderend
Cable Row:
100 reps, ondertussen steeds het gewicht veranderend
High Row:
100 reps, ondertussen steeds het gewicht veranderend
Deadlifts:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 110kg x 6 reps
5. 130kg x 4 reps
6. 150kg x 1 rep
Lat Pull Down:
100 reps, ondertussen steeds het gewicht veranderend
Cable Row:
100 reps, ondertussen steeds het gewicht veranderend
High Row:
100 reps, ondertussen steeds het gewicht veranderend
- Ironwarrior
- Site Admin
- Posts: 5932
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Alleen de schouders vandaag!
Smith Machine Overhead Presses:
1. 10kg x 30 reps
2. 20kg x 20 reps
3. 30kg x 15 reps
4. 40kg x 12 reps
5. 50kg x 8 reps
Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 9 reps
4. 25kg x 8 reps
Iso Lateral Cable Motion Overhead Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
Machine Lateral Raises:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 8 reps
4. 35kg x 8 reps
Machine Reversed Flyes:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
Reversed Cable Cross Over:
1. 2,5kg x 20 reps
2. 7,5kg x 15 reps
3. 7,5kg x 15 reps
4. 7,5kg x 15 reps
Smith Machine Overhead Presses:
1. 10kg x 30 reps
2. 20kg x 20 reps
3. 30kg x 15 reps
4. 40kg x 12 reps
5. 50kg x 8 reps
Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 9 reps
4. 25kg x 8 reps
Iso Lateral Cable Motion Overhead Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
Machine Lateral Raises:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 8 reps
4. 35kg x 8 reps
Machine Reversed Flyes:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
Reversed Cable Cross Over:
1. 2,5kg x 20 reps
2. 7,5kg x 15 reps
3. 7,5kg x 15 reps
4. 7,5kg x 15 reps
- Ironwarrior
- Site Admin
- Posts: 5932
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Benendag. Ik concentreer me op reps en niet op gewicht.
100 Squats, onderwijl continue de weerstand veranderen. De enige rust kwam van het verwisselen van de schijven. Flink doorpompen.
Leg Press (maximaal 30 seconden rust tussen de sets):
1. 50kg x 50 reps
2. 100kg x 40 reps
3. 150kg x 30 reps
4. 200kg x 25 reps
5. 250kg x. 20 reps
6. 300kg x 15 reps
Body Weight Sissy Squats:
4x10 reps
Leg Extensions (geen rust tussen de sets):
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 10 reps
5. 75kg x 8 reps
6. 85kg x 6 reps
Lying Leg Curls (geen rust tussen de sets):
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
5. 55kg x 6 reps
Standing Calf Raises:
BW x 310 reps
100 Squats, onderwijl continue de weerstand veranderen. De enige rust kwam van het verwisselen van de schijven. Flink doorpompen.
Leg Press (maximaal 30 seconden rust tussen de sets):
1. 50kg x 50 reps
2. 100kg x 40 reps
3. 150kg x 30 reps
4. 200kg x 25 reps
5. 250kg x. 20 reps
6. 300kg x 15 reps
Body Weight Sissy Squats:
4x10 reps
Leg Extensions (geen rust tussen de sets):
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 10 reps
5. 75kg x 8 reps
6. 85kg x 6 reps
Lying Leg Curls (geen rust tussen de sets):
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
5. 55kg x 6 reps
Standing Calf Raises:
BW x 310 reps
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
- Ironwarrior
- Site Admin
- Posts: 5932
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Borst, Triceps & Buik.
Incline Chest Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg x 15 reps
5. 60kg x 10 reps
6. 70kg x 8 reps
7. 80kg x 5 reps
Iso Lateral Super Incline Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 8 reps
Iso Lateral Bench Press:
1. 45kg x 10 reps
2. 45kg x 10 reps
3. 45kg x 10 reps
4. 55kg x 8 reps
Semi Incline Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
Dumbbell Hammer Presses:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 8 reps
Triceps Extensions (straight bar push down):
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 45kg x 8 reps
Planking:
1. 1,5 minutes
2. 1 minute
3. 1 minute
Lying Leg Raises:
4x20 reps
MTS Crunch Machne:
1. 45kg x 50 reps
2. 65kg x 30 reps
3. 85kg x 30 reps
4. 105kg x 20 reps
Incline Chest Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg x 15 reps
5. 60kg x 10 reps
6. 70kg x 8 reps
7. 80kg x 5 reps
Iso Lateral Super Incline Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 8 reps
Iso Lateral Bench Press:
1. 45kg x 10 reps
2. 45kg x 10 reps
3. 45kg x 10 reps
4. 55kg x 8 reps
Semi Incline Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
Dumbbell Hammer Presses:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 8 reps
Triceps Extensions (straight bar push down):
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 45kg x 8 reps
Planking:
1. 1,5 minutes
2. 1 minute
3. 1 minute
Lying Leg Raises:
4x20 reps
MTS Crunch Machne:
1. 45kg x 50 reps
2. 65kg x 30 reps
3. 85kg x 30 reps
4. 105kg x 20 reps
- Ironwarrior
- Site Admin
- Posts: 5932
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Rug. ik mik op 300 reps.
Chin/Pull Ups:
100 reps over meerdere sets
T-bar Row:
100 reps, steeds gewicht toevoegend
Iso Lateral Front Row:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 5 reps
6. 80kg x 5 reps
7. 70kg x 10 reps
8. 70kg x 10 reps
9. 60kg x 10 reps
Straight Bar Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 10 reps
Plated Preacher Curl Machine:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 8 reps
Kneeled Cable Crunches:
1. 60kg x 30 reps
2. 70kg x 30 reps
3. 80kg x 30 reps
4. 80kg x 30 reps
Hanging Reversed Crunches:
15, 10, 10 & 10 reps
Incline Lying Reversed Crunches:
10, 10 & 10 reps
Chin/Pull Ups:
100 reps over meerdere sets
T-bar Row:
100 reps, steeds gewicht toevoegend
Iso Lateral Front Row:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 5 reps
6. 80kg x 5 reps
7. 70kg x 10 reps
8. 70kg x 10 reps
9. 60kg x 10 reps
Straight Bar Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 10 reps
Plated Preacher Curl Machine:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 8 reps
Kneeled Cable Crunches:
1. 60kg x 30 reps
2. 70kg x 30 reps
3. 80kg x 30 reps
4. 80kg x 30 reps
Hanging Reversed Crunches:
15, 10, 10 & 10 reps
Incline Lying Reversed Crunches:
10, 10 & 10 reps