Ironwarrior's log
- Ironwarrior
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- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
35 minuten Outdoor Cardio
Chest & Triceps.
Body Weight Dips
1. 20 reps
2. 18 reps
3. 15 reps
4. 12 reps
5. 12 reps
6. 10 reps
7. 10 reps
8. 10 reps
Resistance Band Chest Presses:
15, 15, 12 & 10 hard squeezes
Push Ups:
15, 15, 12 & 10 reps
Dumbbell Flyes:
1. 10 kg x 20 reps
2. 10 kg x 20 reps
3. 15 kg x 15 reps
4. 15 kg x 15 reps
Backward Dips:
20, 20, 15 & 15 reps
Resistance Band Triceps Extensions:
15, 15, 15, 12 & 10 reps
Chest & Triceps.
Body Weight Dips
1. 20 reps
2. 18 reps
3. 15 reps
4. 12 reps
5. 12 reps
6. 10 reps
7. 10 reps
8. 10 reps
Resistance Band Chest Presses:
15, 15, 12 & 10 hard squeezes
Push Ups:
15, 15, 12 & 10 reps
Dumbbell Flyes:
1. 10 kg x 20 reps
2. 10 kg x 20 reps
3. 15 kg x 15 reps
4. 15 kg x 15 reps
Backward Dips:
20, 20, 15 & 15 reps
Resistance Band Triceps Extensions:
15, 15, 15, 12 & 10 reps
- Ironwarrior
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- Posts: 5952
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Re: Ironwarrior's log
Vanmorgen even een snelle workout gedaan voor de schouders en buik.
Super-sets Overhead Dumbbell Presses & Sit ups:
1. 12 kg x 25 reps & 50 reps
2. 12 kg x 30 reps & 40 reps
3. 15 kg x 20 reps & 30 reps
4. 15 kg x 20 reps & 30 reps
5. 15 kg x 20 reps & 30 reps
6. 15 kg x 15 reps & 30 reps
7. 15 kg x 15 reps & 20 reps
8. 15 kg x 15 reps & 20 reps
Super-sets Dumbbell Laterals & Lying Leg Lifts:
1. 7 kg x 20 reps & 30 reps
2. 7 kg x 20 reps & 30 reps
3. 9 kg x 20 reps & 30 reps
4. 9 kg x 20 reps & 30 reps
5. 9,5 kg x 20 reps & 25 reps
6. 9,5 kg x 20 reps & 25 reps
7. 12 kg x 15 reps & 25 reps
8. 12 kg x 15 reis & 25 reps
Super-sets Overhead Dumbbell Presses & Sit ups:
1. 12 kg x 25 reps & 50 reps
2. 12 kg x 30 reps & 40 reps
3. 15 kg x 20 reps & 30 reps
4. 15 kg x 20 reps & 30 reps
5. 15 kg x 20 reps & 30 reps
6. 15 kg x 15 reps & 30 reps
7. 15 kg x 15 reps & 20 reps
8. 15 kg x 15 reps & 20 reps
Super-sets Dumbbell Laterals & Lying Leg Lifts:
1. 7 kg x 20 reps & 30 reps
2. 7 kg x 20 reps & 30 reps
3. 9 kg x 20 reps & 30 reps
4. 9 kg x 20 reps & 30 reps
5. 9,5 kg x 20 reps & 25 reps
6. 9,5 kg x 20 reps & 25 reps
7. 12 kg x 15 reps & 25 reps
8. 12 kg x 15 reis & 25 reps
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
![Image](https://i.ibb.co/5L78FBH/lock-down-gym-closed-that-s-no-excuse.png)
Rug,Rear Delts & Biceps.
Super-sets (forward)Lying Overhead Resistance Band Wide Pull & Bend Over Dumbbell Row:
1. 15 reps & 15 kg x 15 reps
2. 15 reps h 15 kg x 15 reps
3. 15 reps & 15 kg x 15 reps
4. 15 reps & 15 kg x 15 reps
Super-sets (backward) Lying Overhead Resistance Band Narrow grip Pull Down & Bend over Dumbbell Row:
1. 15 reps & 15 kg x 15 reps
2. 15 reps & 15 kg x 15 reps
3. 15 reps & 15 kg x 15 reps
4. 15 reps & 15 kg x 15 reps
Super-sets Resistance Band Bend over Row & Dumbbell Pull Over:
1. 15 reps & 15 kg x 10 reps
2. 15 reps & 15 kg x 15 reps
3. 15 reps & 15 kg x 20 reps
4. 15 reps & 15 kg x 25 reps
Super-sets Resistance Band Face Pull (like double biceps pose) & Resistance Band Biceps Curls:
1. 20 & 15 reps
2. 15 & 15 reps
3. 15 & 15 reps
4. 15 & 15 reps
Super-sets Resistance Band Classic Face Pull & Dumbbell (15 kg)Hammer Curls:
1. 15 & 15 reps
2. 15 & 15 reps
3. 15 & 15 reps
4. 15 & 12 reps
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
yeahhh Buddyyy!!! ![Mr. Green :mrgreen:](./images/smilies/icon_mrgreen.gif)
je bent dus alweer goed opgestart...
![Mr. Green :mrgreen:](./images/smilies/icon_mrgreen.gif)
je bent dus alweer goed opgestart...
stats: 65j 1.71m 77kg 12%
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
De eerste klap is een Daalder waard.
Vandaag na het werk alleen een half uurtje cardio in de buitenlucht.
Morgen benen.
![Mr. Green :mrgreen:](./images/smilies/icon_mrgreen.gif)
Vandaag na het werk alleen een half uurtje cardio in de buitenlucht.
Morgen benen.
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
Kort maar intens.
Benen/Kuiten.
Super-sets Sissy Squats & Dumbbell Front Squats:
1. 40 reps & +15 kg x 10 reps
2. 40 reps & +15 kg x 20 reps
3. 30 reps & +30 kg x 10 reps
4. 20 reps & +30 kg x 10 reps
Static Backward Lunges:
1. 30 kg x 10 reps L/R
2. 30 kg x 10 reps L/R
3. 30 kg x 10 reps L/R
4. 30 kg x 10 reps L/R
Standing Single Leg Calf Raises L/R:
100 reps
Standing Calf Raises (beide benen):
100 reps
Benen/Kuiten.
Super-sets Sissy Squats & Dumbbell Front Squats:
1. 40 reps & +15 kg x 10 reps
2. 40 reps & +15 kg x 20 reps
3. 30 reps & +30 kg x 10 reps
4. 20 reps & +30 kg x 10 reps
Static Backward Lunges:
1. 30 kg x 10 reps L/R
2. 30 kg x 10 reps L/R
3. 30 kg x 10 reps L/R
4. 30 kg x 10 reps L/R
Standing Single Leg Calf Raises L/R:
100 reps
Standing Calf Raises (beide benen):
100 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Borst & Triceps.
Push ups:
1. 40 reps
2. 25 reps
3. 20 reps
4. 12 reps
5. 13 reps
Upper Chest Push ups:
1. 5 reps
2. 5 reps
3. 5 reps
4. 5 reps
5. 5 reps
6. 5 reps
7. 5 reps
8. 5 reps
Resistance Band Chest Presses:
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps
Dumbbell Flyes:
1. 11.5 kg x 15 reps
2. 11,5 kg x 15 reps
3. 13,5 kg x 15 reps
4. 15 kg x 10 reps
Triceps.
Dumbbell Hammer Presses:
1. 6 kg x 40 reps
2. 8,5 kg x 20 reps
3. 10,5 kg x 10 reps
4. 10,5 kg x 6 reps
Resistance Band Triceps Extensions:
20, 20 & 15 reps
Push ups:
1. 40 reps
2. 25 reps
3. 20 reps
4. 12 reps
5. 13 reps
Upper Chest Push ups:
1. 5 reps
2. 5 reps
3. 5 reps
4. 5 reps
5. 5 reps
6. 5 reps
7. 5 reps
8. 5 reps
Resistance Band Chest Presses:
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps
Dumbbell Flyes:
1. 11.5 kg x 15 reps
2. 11,5 kg x 15 reps
3. 13,5 kg x 15 reps
4. 15 kg x 10 reps
Triceps.
Dumbbell Hammer Presses:
1. 6 kg x 40 reps
2. 8,5 kg x 20 reps
3. 10,5 kg x 10 reps
4. 10,5 kg x 6 reps
Resistance Band Triceps Extensions:
20, 20 & 15 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Ik heb mezelf weer wat aangedaan.
Vanmorgen ben ik ongeveer een half uurtje gaan lopen en sprinten. Maar dat sprinten vergt veel van de spieren voor op je schenen.
Die zijn nu niet alleen verzuurd, maar voelen beurs aan, alsof ze bond en blauw zijn.
![😩](//twemoji.maxcdn.com/2/svg/1f629.svg)
Vanmorgen ben ik ongeveer een half uurtje gaan lopen en sprinten. Maar dat sprinten vergt veel van de spieren voor op je schenen.
Die zijn nu niet alleen verzuurd, maar voelen beurs aan, alsof ze bond en blauw zijn.
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
scheenbeenspieren it is...upff, heb je geen tijgerbalsem ofsow? ![Sad :(](./images/smilies/icon_e_sad.gif)
hier was het behoorlijk glad, kijk maar uit!!
![Sad :(](./images/smilies/icon_e_sad.gif)
hier was het behoorlijk glad, kijk maar uit!!
stats: 65j 1.71m 77kg 12%
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Anterior Delts & Abs.
Tri-sets Resistance Band Overhead Presses, Dumbbell Laterals & Dumbbell Front Raises:
1. 15 reps, 6 kg x 15 reps & 6 kg x 15 reps
2. 15 reps, 6 kg x 15 reps & 6 kg x 15 reps
3. 15 reps, 8 kg x 15 reps & 8 kg x 15 reps
4. 15 reps, 8,5 kg x 10 reps & 8,5 kg x 10 reps
Super-sets Overhead Dumbbell Presses & Resistance Band Lateral Raises:
1. 13 kg x 20 reps & 20 reps
2. 13 kg x 20 reps & 15 reps
3. 15 kg x 15 reps & 10 reps
4. 15 kg x 10 reps & 10 reps
Super-sets Hanging Reversed Crunches & Lying Leg Raises:
1. 20 & 20 reps
2. 15 & 20 reps
3. 15 & 15 reps
4. 15 & 15 reps
Tri-sets Resistance Band Overhead Presses, Dumbbell Laterals & Dumbbell Front Raises:
1. 15 reps, 6 kg x 15 reps & 6 kg x 15 reps
2. 15 reps, 6 kg x 15 reps & 6 kg x 15 reps
3. 15 reps, 8 kg x 15 reps & 8 kg x 15 reps
4. 15 reps, 8,5 kg x 10 reps & 8,5 kg x 10 reps
Super-sets Overhead Dumbbell Presses & Resistance Band Lateral Raises:
1. 13 kg x 20 reps & 20 reps
2. 13 kg x 20 reps & 15 reps
3. 15 kg x 15 reps & 10 reps
4. 15 kg x 10 reps & 10 reps
Super-sets Hanging Reversed Crunches & Lying Leg Raises:
1. 20 & 20 reps
2. 15 & 20 reps
3. 15 & 15 reps
4. 15 & 15 reps