Ironwarrior's log
- Ironwarrior
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Re: Ironwarrior's log
Weinig tijd vandaag. Borst en Cardio.
Flat Dumbbell Presses:
1. 20 kg x 30 reps
2. 25 kg x 20 reps
3. 30 kg x 12 reps
4. 35 kg x 10 reps
5. 40 kg x 5 reps
Flat Dumbbell Flyes:
1. 12,5 kg x 20 reps
2. 15 kg x 20 reps
3. 17,5 kg x 15 reps
4. 20 kg x 10 reps
Cable Motion Chest Press:
1. 20 kg x 20 reps
2. 30 kg x 20 reps
3. 42 kg x 10 reps
4. 42 kg x 10 reps
Machine Flyes:
1. 45 kg x 15 reps
2. 55 kg x 15 reps
3. 65 kg x 10 reps
4. 75 kg x 10 reps
15 minuten cardio.
Flat Dumbbell Presses:
1. 20 kg x 30 reps
2. 25 kg x 20 reps
3. 30 kg x 12 reps
4. 35 kg x 10 reps
5. 40 kg x 5 reps
Flat Dumbbell Flyes:
1. 12,5 kg x 20 reps
2. 15 kg x 20 reps
3. 17,5 kg x 15 reps
4. 20 kg x 10 reps
Cable Motion Chest Press:
1. 20 kg x 20 reps
2. 30 kg x 20 reps
3. 42 kg x 10 reps
4. 42 kg x 10 reps
Machine Flyes:
1. 45 kg x 15 reps
2. 55 kg x 15 reps
3. 65 kg x 10 reps
4. 75 kg x 10 reps
15 minuten cardio.
- Ironwarrior
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Re: Ironwarrior's log
Legs & Calf's.
Body weight Sissy Squats:
40, 30, 21 & 20 reps
Hack Squats:
1. MW x 20 reps
2. MW + 20kg x 20 reps
3. MW + 30 kg x 20 reps
4. MW + 40 kg x 15 reps
5. MW + 50 kg x 10 reps
6. MW + 60 kg x 8 reps
Panatta Incline Leg Press:
1. 50 kg x 20 reps
2. 100 kg x 15 reps
3. 150 kg x 10 reps
Lying Leg Curls:
1. 25 kg x 20 reps
2. 32 kg x 18 reps
3. 40 kg x 15 reps
4. 47 kg x 10 reps
Body weight Standing Calf Raises:
300 reps
Seated Calf Raises (Soleus):
1. 15 kg x 30 reps
2. 30 kg x 25 reps
3. 40 kg x 20 reps
4. 50 kg x 20 reps
Body weight Sissy Squats:
40, 30, 21 & 20 reps
Hack Squats:
1. MW x 20 reps
2. MW + 20kg x 20 reps
3. MW + 30 kg x 20 reps
4. MW + 40 kg x 15 reps
5. MW + 50 kg x 10 reps
6. MW + 60 kg x 8 reps
Panatta Incline Leg Press:
1. 50 kg x 20 reps
2. 100 kg x 15 reps
3. 150 kg x 10 reps
Lying Leg Curls:
1. 25 kg x 20 reps
2. 32 kg x 18 reps
3. 40 kg x 15 reps
4. 47 kg x 10 reps
Body weight Standing Calf Raises:
300 reps
Seated Calf Raises (Soleus):
1. 15 kg x 30 reps
2. 30 kg x 25 reps
3. 40 kg x 20 reps
4. 50 kg x 20 reps
- Ironwarrior
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Re: Ironwarrior's log
Back , Posterior Delts & Abs.
Chin ups:
1. 15 reps
2. 14 reps
3. 10 reps
4. 8 reps
Seated Cable Row:
1. 40 kg x.20 reps
2. 50 kg x 15 reps
3. 60 kg x 12 reps
4. 70 kg x 10 reps
5. 80 kg x 8 reps
Reversed Grip Lat Pull Down:
1. 40 kg x 20 reps
2. 50 kg x 15 reps
3. 60 kg x 10 reps
4. 70 kg x 8 reps
5. 80 kg x 6 reps
Panatta Low Row (plated):
1. 30 kg x 20 reps
2. 40 kg x 15 reps
3. 50 kg x 12 reps
4. 60 kg x 8 reps
Panatta High Row (plated):
1. 50 kg x 20 reps
2. 70 kg x 15 reps
3. 90 kg x 10 reps
4. 100 kg x 6 reps
Technogym Vertical Traction:
1. 50 kg x 20 reps
2. 60 kg x 15 reps
3. 70 kg x 10 reps
4. 70 kg x 10 reps
Machine Reversed Flyes:
1. 10 kg x 15 reps
2. 15 kg x 15 reps
3. 20 kg x 12 reps
4. 25 kg x 10 reps
Reversed Cable Cross Over:
1. 10 kg x 15 reps
2. 20 kg x 12 reps
3. 30 kg x 8 reps
Reversed Dumbbell Flyes:
1. 2x6 kg x 10 reps
2. 2x6 kg x 10 reps
3. 2x7 kg x 10 reps
4. 2x8 kg x 8 reps
Planking:
1. 2 minutes
2. 1 minute
3. 1 minute
Panatta Abdominal Machine:
1. 50 kg x 30 reps
2. 60 kg x 30 reps
3. 70 kg x 20 reps
Hanging Knee Ups:
1. 15 reps
2. 15 reps
3. 15 reps
Chin ups:
1. 15 reps
2. 14 reps
3. 10 reps
4. 8 reps
Seated Cable Row:
1. 40 kg x.20 reps
2. 50 kg x 15 reps
3. 60 kg x 12 reps
4. 70 kg x 10 reps
5. 80 kg x 8 reps
Reversed Grip Lat Pull Down:
1. 40 kg x 20 reps
2. 50 kg x 15 reps
3. 60 kg x 10 reps
4. 70 kg x 8 reps
5. 80 kg x 6 reps
Panatta Low Row (plated):
1. 30 kg x 20 reps
2. 40 kg x 15 reps
3. 50 kg x 12 reps
4. 60 kg x 8 reps
Panatta High Row (plated):
1. 50 kg x 20 reps
2. 70 kg x 15 reps
3. 90 kg x 10 reps
4. 100 kg x 6 reps
Technogym Vertical Traction:
1. 50 kg x 20 reps
2. 60 kg x 15 reps
3. 70 kg x 10 reps
4. 70 kg x 10 reps
Machine Reversed Flyes:
1. 10 kg x 15 reps
2. 15 kg x 15 reps
3. 20 kg x 12 reps
4. 25 kg x 10 reps
Reversed Cable Cross Over:
1. 10 kg x 15 reps
2. 20 kg x 12 reps
3. 30 kg x 8 reps
Reversed Dumbbell Flyes:
1. 2x6 kg x 10 reps
2. 2x6 kg x 10 reps
3. 2x7 kg x 10 reps
4. 2x8 kg x 8 reps
Planking:
1. 2 minutes
2. 1 minute
3. 1 minute
Panatta Abdominal Machine:
1. 50 kg x 30 reps
2. 60 kg x 30 reps
3. 70 kg x 20 reps
Hanging Knee Ups:
1. 15 reps
2. 15 reps
3. 15 reps
- Ironwarrior
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Re: Ironwarrior's log
Chest & Anterior Delts.
Supersets Flat Dumbbell Presses & Lateral Raises:
1. 20 kg x 20 reps & 7,5 kg x 20 reps
2. 25 kg x 20 reps & 7,5 kg x 20 reps
3. 30 kg x 15 reps & 7,5 kg x 20 reps
4. 35 kg x 10 reps & 7,5 kg x 20 reps
5. 40 kg x 6 reps & 7,5 kg x 20 reps
Supersets Flat Bench Press & Standing Barbell Front Press:
1. 50 kg x 15 reps & 25 kg x 10 reps
2. 60 kg x 10 reps & 30 kg x 10 reps
3. 65 kg x 8 reps & 35 kg x 10 reps
4. 70 kg x 6 reps & 40 kg x 10 reps
Supersets Iso Lateral Bench Press & Iso Lateral Shoulder Press:
1. 36 kg x 15 reps & 20 kg x 15 reps
2. 46 kg x 12 reps & 30 kg x 15 reps
3. 56 kg x 8 reps & 40 kg x 10 reps
4. 56 kg x 8 reps & 45 kg x 8 reps
Triceps Extensions:
1. 25 kg x 30 reps
2. 30 kg x 20 reps
3. 35 kg x 10 reps
Rope Triceps Extensions:
1. 10 kg x 15 reps
2. 12,5 kg x 12 reps
3. 15 kg x 10 reps
Supersets Flat Dumbbell Presses & Lateral Raises:
1. 20 kg x 20 reps & 7,5 kg x 20 reps
2. 25 kg x 20 reps & 7,5 kg x 20 reps
3. 30 kg x 15 reps & 7,5 kg x 20 reps
4. 35 kg x 10 reps & 7,5 kg x 20 reps
5. 40 kg x 6 reps & 7,5 kg x 20 reps
Supersets Flat Bench Press & Standing Barbell Front Press:
1. 50 kg x 15 reps & 25 kg x 10 reps
2. 60 kg x 10 reps & 30 kg x 10 reps
3. 65 kg x 8 reps & 35 kg x 10 reps
4. 70 kg x 6 reps & 40 kg x 10 reps
Supersets Iso Lateral Bench Press & Iso Lateral Shoulder Press:
1. 36 kg x 15 reps & 20 kg x 15 reps
2. 46 kg x 12 reps & 30 kg x 15 reps
3. 56 kg x 8 reps & 40 kg x 10 reps
4. 56 kg x 8 reps & 45 kg x 8 reps
Triceps Extensions:
1. 25 kg x 30 reps
2. 30 kg x 20 reps
3. 35 kg x 10 reps
Rope Triceps Extensions:
1. 10 kg x 15 reps
2. 12,5 kg x 12 reps
3. 15 kg x 10 reps
- Ironwarrior
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Re: Ironwarrior's log
Legs & Calf's.
Leg Presses:
1. 50 kg x 50 reps
2. 100 kg x 30 reps
3. 150 kg x 20 reps
4. 200 kg x 15 reps
5. 250 kg x 15 reps
6. 300 kg x 12 reps
7. 350 kg x 10 reps
8. 400 kg x 10 reps
Lying Leg Curls:
1. 25 kg x 25 reps
2. 32 kg x 15 reps
3. 40 kg x 10 reps
4. 47 kg x 8 reps
Leg Extensions:
1. 32 kg x 20 reps
2. 40 kg x 15 reps
3. 47 kg x 15 reps
4. 55 kg x 12 reps
Back Squats:
1. 50 kg x 10 reps
2. 70 kg x 10 reps
3. 90 kg x 8 reps
4. 100 kg x 6 reps
Standing Leg Curls L/R:
1. 15 kg x 10 reps
2. 25 kg x 10 reps
3. 30 kg x 8 reps
4. 30 kg x 6 reps
Life Fitness Calf Extensions:
1. 45 kg x 30 reps
2. 65 kg x 25 reps
3. 85 kg x 25 reps
4. 105 kg x 20 reps
Toe Presses on the Horizontal Leg Press:
1. 65 kg x 25 reps
2. 75 kg x 15 reps
3. 85 kg x 15 reps
4. 85 kg x 15 reps
Smith Machine Standing Calf Raises:
1. 40 kg x 20 reps
2. 50 kg x 15 reps
3. 60 kg x 15 reps
4. 70 kg x 15 reps
Seated Calf Raises (Soleus):
1. 30 kg x 15 reps
2. 40 kg x 15 reps
3. 50 kg x 15 reps
Leg Presses:
1. 50 kg x 50 reps
2. 100 kg x 30 reps
3. 150 kg x 20 reps
4. 200 kg x 15 reps
5. 250 kg x 15 reps
6. 300 kg x 12 reps
7. 350 kg x 10 reps
8. 400 kg x 10 reps
Lying Leg Curls:
1. 25 kg x 25 reps
2. 32 kg x 15 reps
3. 40 kg x 10 reps
4. 47 kg x 8 reps
Leg Extensions:
1. 32 kg x 20 reps
2. 40 kg x 15 reps
3. 47 kg x 15 reps
4. 55 kg x 12 reps
Back Squats:
1. 50 kg x 10 reps
2. 70 kg x 10 reps
3. 90 kg x 8 reps
4. 100 kg x 6 reps
Standing Leg Curls L/R:
1. 15 kg x 10 reps
2. 25 kg x 10 reps
3. 30 kg x 8 reps
4. 30 kg x 6 reps
Life Fitness Calf Extensions:
1. 45 kg x 30 reps
2. 65 kg x 25 reps
3. 85 kg x 25 reps
4. 105 kg x 20 reps
Toe Presses on the Horizontal Leg Press:
1. 65 kg x 25 reps
2. 75 kg x 15 reps
3. 85 kg x 15 reps
4. 85 kg x 15 reps
Smith Machine Standing Calf Raises:
1. 40 kg x 20 reps
2. 50 kg x 15 reps
3. 60 kg x 15 reps
4. 70 kg x 15 reps
Seated Calf Raises (Soleus):
1. 30 kg x 15 reps
2. 40 kg x 15 reps
3. 50 kg x 15 reps
- Ironwarrior
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- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
Ongeveer een minuutje of 40 besteed aan 'Outdoor Cardio', bestaande uit snel lopen, sprinten en een uitkijktoren op en neer rennen.
Nu een beetje gevoelige knieën en enkels, maar wel blij dat ik alsnog iets gedaan heb.
Maandag weer aan het ijzer.
Nu een beetje gevoelige knieën en enkels, maar wel blij dat ik alsnog iets gedaan heb.
Maandag weer aan het ijzer.
- Ironwarrior
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Re: Ironwarrior's log
Core Day.
Deadlifts:
1. 50 kg x 20 reps
2. 70 kg x 15 reps
3. 90 kg x 10 reps
4. 110 kg x 6 reps
5. 130 kg x 4 reps
6. 140 kg x 1 rep
7. 150 kg x 1 rep
8. 130 kg x 3 reps
9. 110 kg x 6 reps
10. 90 kg x 10 reps
11. 70 kg x 15 reps
12. 70 kg x 15 reps
Drax Machine Crunches:
1. 32 kg x 40 reps
2. 47 kg x 20 reps
3. 62 kg x 15 reps
4. 78 kg x 15 reps
5. 92 kg x 10 reps
MTS Crunches:
1. 85 kg x 20 reps
2. 105 kg x 20 reps
3. 125 kg x 20 reps
4. 145 kg x 15 reps
Hanging Reversed Crunches:
4 x 15 reps
Deadlifts:
1. 50 kg x 20 reps
2. 70 kg x 15 reps
3. 90 kg x 10 reps
4. 110 kg x 6 reps
5. 130 kg x 4 reps
6. 140 kg x 1 rep
7. 150 kg x 1 rep
8. 130 kg x 3 reps
9. 110 kg x 6 reps
10. 90 kg x 10 reps
11. 70 kg x 15 reps
12. 70 kg x 15 reps
Drax Machine Crunches:
1. 32 kg x 40 reps
2. 47 kg x 20 reps
3. 62 kg x 15 reps
4. 78 kg x 15 reps
5. 92 kg x 10 reps
MTS Crunches:
1. 85 kg x 20 reps
2. 105 kg x 20 reps
3. 125 kg x 20 reps
4. 145 kg x 15 reps
Hanging Reversed Crunches:
4 x 15 reps
- Ironwarrior
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Re: Ironwarrior's log
1e Lock down training van deze week.
Rug en achterkant schouders.
Pull ups:
1. 20 reps
2. 15 reps
3. 10 reps
4. 6 reps
5. 6 reps
6. 6 reps
7. 5 reps
8. 5 reps
9. 5 reps
10. 5 reps
11. 5 reps
12. 5 reps
13. 5 reps
14. 5 reps (total of 103 reps)
Closed grip Pull Up:
1. 5 reps
2. 5 reps
3. 8 reps
4. 7 reps
Supersets Resistance Band High Row & Resistance Band Face Pull:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Supersets Resistance Band Low Row & Resistance Band Reversed Flyes:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Rug en achterkant schouders.
Pull ups:
1. 20 reps
2. 15 reps
3. 10 reps
4. 6 reps
5. 6 reps
6. 6 reps
7. 5 reps
8. 5 reps
9. 5 reps
10. 5 reps
11. 5 reps
12. 5 reps
13. 5 reps
14. 5 reps (total of 103 reps)
Closed grip Pull Up:
1. 5 reps
2. 5 reps
3. 8 reps
4. 7 reps
Supersets Resistance Band High Row & Resistance Band Face Pull:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Supersets Resistance Band Low Row & Resistance Band Reversed Flyes:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
- Ironwarrior
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Re: Ironwarrior's log
Een bescheiden beentraining thuis.
Body weight Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps
5. 15 reps
6. 15 reps
7. 10 reps
8. 10 reps
Dumbbell Front Squat:
1. 15 kg x 20 reps
2. 15 kg x 20 reps
3. 30 kg x 10 reps
4. 30 kg x 10 reps
5. 30 kg x 10 reps
Body weight Standing Calf Raises:
310 reps
Body weight Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps
5. 15 reps
6. 15 reps
7. 10 reps
8. 10 reps
Dumbbell Front Squat:
1. 15 kg x 20 reps
2. 15 kg x 20 reps
3. 30 kg x 10 reps
4. 30 kg x 10 reps
5. 30 kg x 10 reps
Body weight Standing Calf Raises:
310 reps
- Ironwarrior
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Re: Ironwarrior's log
Even snel wat bloed naar de borstspieren stuwen.
Push ups:
1. 40 reps
2. 25 reps
3. 20 reps
4. 15 reps
5. 15 reps
6. 10 reps
7. 10 reps
8. 10 reps
9. 10 reps
10. 15 reps (170 reps totaal)
Resistance Band Chest Presses (appr. 40 kg):
4 x 10 hard aanknijpen
Push ups:
1. 40 reps
2. 25 reps
3. 20 reps
4. 15 reps
5. 15 reps
6. 10 reps
7. 10 reps
8. 10 reps
9. 10 reps
10. 15 reps (170 reps totaal)
Resistance Band Chest Presses (appr. 40 kg):
4 x 10 hard aanknijpen