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Re: Ironwarrior's log
Posted: Oct 13th, '20, 14:14
by Ironwarrior
Rug & Biceps.
Lat Pull Down:
1. 40kg x 40 reps
2. 47kg x 20 reps
3. 55kg x 15 reps
4. 62kg x 10 reps
5. 70kg x 8 reps
Reversed Grip Lat Pull Down:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg x 10 reps
Iso Lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 10 reps
Wide Cable Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
Iso Lateral Front Pull Down:
1. 40kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 70kg x 8 reps
Straight Bar Draw Curls:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 10 reps
EZ-bar Curls:
1. 25kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 8 reps
10 minutes of Interval Cardio.
Re: Ironwarrior's log
Posted: Oct 14th, '20, 16:50
by Ironwarrior
Borst & Buik.
Iso Lateral Super Incline Press:
1. 30kg x 30 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 90kg x 6 reps
Iso Lateral Bench Press:
1. 46kg x 10 reps
2. 66kg x 10 reps
3. 76kg x 6 reps
4. 76kg x 6 reps
Cable Motion Chest Press:
1. 25kg x 20 reps
2. 30kg x 20 reps
3. 35kg x 20 reps
4. 42kg x 15 reps
5. 49kg x 8 reps
Machine Flyes:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg x 8 reps
MTS Abdominal Crunch:
1. 65kg x 20 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4. 95kg x 20 reps
5. 105kg x 20 reps
6. 115kg x 20 reps
7. 125kg x 20 reps
8. 145kg x 15 reps
Sit Ups:
4x30 reps
Re: Ironwarrior's log
Posted: Oct 15th, '20, 12:10
by Ironwarrior
Vandaag een separate schoudersdag.
Supersets Machine Laterals & Machine reversed Flyes:
1. 5kg x 20 reps & 5kg x 15 reps
2. 15kg x 15 reps & 15kg x 15 reps
3. 25kg x 15 reps & 15kg x 10 reps
4. 35kg x 10 reps & 15kg x 10 reps
5. 35kg x 8 reps &15kg x 8 reps
Supersets Peck Deck Reveeses Flyes & Machine Overhead Presses:
1. 20kg x 20 reps & 20kg x 20 reps
2. 25kg x 20 reps & 32kg x 15 reps
3. 40kg x 15 reps & 47kg x 10 reps
4. 55kg x 15 reps & 47kg x 6 reps
Reversed Cable Cross Over:
1. 7,5kg x 20 reps
2. 12,5kg x 10 reps
3. 12,5kg x 10 reps
4. 12,5kg x 8 reps
Supersets Dumbbell Overhead Press & Lateral Raises:
1. 2x17,5kg x 10 reps & 2x7,5kg x 10 reps
2. 2x17,5kg x 10 reps & 2x7,5kg x 10 reps
3. 2x17,5kg x 10 reps & 2x10kg x 10 reps
4. 2x20kg x 8 reps & 2x10kg x 8 reps
15 minutes Interval Cardio
Re: Ironwarrior's log
Posted: Oct 16th, '20, 11:36
by Ironwarrior
Benen (geen tijd voor kuiten).
Leg Press:
1. 50kg x 30 reps
2. 100kg x 30 reps
3. 150kg x 20 reps
4. 200kg x 20 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps
Hack Squats:
1. MW x 20 reps
2. +25kg x 20 reps
3. +50kg x 15 reps
4. +75kg x 10 reps
Back Squats:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 8 reps
4. 100kg x 6 reps
Body Weight Sissy Squats:
20, 16, 12 & 8 reps
Leg Extensions:
32kg x 100 reps
Lying Leg Curls:
32kg x 100 reps
Re: Ironwarrior's log
Posted: Oct 17th, '20, 13:27
by Ironwarrior
Alleen kuiten vandaag. Gisteren kwam ik er niet meernaan toe namelijk.
Toe Presses (horizotal leg press):
1. 45kg x 30 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
Horizontal Calf Machine:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
Seated Calf Machine:
1. 25kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps
Leg Press Calf Extensions:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg x 20 reps
5. 125kg x 15 reps
Hack Squat Calf Extensions:
1. 20kg x 25 reps
2. 40kg x 15 reps
3. 50kg x 15 reps
4. 65kg x 15 reps
One legged Standing Calf Extensions L/R:
1. BW x 20 reps
2. BW+10kg x 15 reps
3. BW+15kg x 15 reps
4. BW+20kg x 12 reps
Standing Calf Extensions:
1. BW x 20 reps
2. BW+Chains (20kg) x 20 reps
3. BW+Chains(20kg) x 20 reps
Smith Machine Calf Extensions:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
Re: Ironwarrior's log
Posted: Oct 17th, '20, 15:34
by Bosco
flink aangepakt weer die corona kuiten
Re: Ironwarrior's log
Posted: Oct 17th, '20, 16:52
by Ironwarrior
Bosco wrote: ↑Oct 17th, '20, 15:34
flink aangepakt weer die corona kuiten
Maar groeien willen ze niet.
Re: Ironwarrior's log
Posted: Oct 18th, '20, 16:35
by Ironwarrior
Ruim 5000 stappen, 4 kilometer, 45 minuten.
Re: Ironwarrior's log
Posted: Oct 19th, '20, 14:51
by Ironwarrior
Nogal verkouden vandaag, dus gym gecancelled. Blijkt achteraf Corona te zijn.
Wel mijn buiten cardio gedaan. Ruim 9000 stappen à 6,6 km.
Re: Ironwarrior's log
Posted: Oct 24th, '20, 14:05
by Ironwarrior
Voor de onderrug heb ik even wat Isometrische oefeningen gedaan.
Plat op de borst/buik gaan liggen en dan je bovenlichaam van de grond tillen.
5x10 seconden
Daarna op handen en knieen zitten en linkerbeen/rechterarm optillen en vervolgens het rechterbeen/linkerarm. Alsof je een supermannetje maakt.
5x10 seconden L/R.
Daarna lichte dumbbell deadlifts voor de onderrug en hamstrings.
30kg x 10 herhalingen x 5 sets.
Sit ups:
5x30 reps
Hanging Reversed Crunches:
5x10 reps