Ironwarrior's log
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Rug & Anterior Delts.
Body Weight Pull Ups:
1. 20 reps
2. 10 reps
3. 8 reps
4. 6 reps
5. 6 reps
6. 6 reps
7. 6 reps
8. 6 reps
9. 5 reps
10. 5 reps
11. 5 reps
12. 5 reps
13. 5 reps
14. 6 reps
15. 6 reps (105 totaal)
Super-sets Resistance Band Low Row & Face Pull:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Super-sets Resistance Band High Row & Reversed Flyes:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Resistance Band Biceps Curls:
1. 10 reps
2. 10 reps
3. 10 reps
4. 10 reps
Body Weight Pull Ups:
1. 20 reps
2. 10 reps
3. 8 reps
4. 6 reps
5. 6 reps
6. 6 reps
7. 6 reps
8. 6 reps
9. 5 reps
10. 5 reps
11. 5 reps
12. 5 reps
13. 5 reps
14. 6 reps
15. 6 reps (105 totaal)
Super-sets Resistance Band Low Row & Face Pull:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Super-sets Resistance Band High Row & Reversed Flyes:
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Resistance Band Biceps Curls:
1. 10 reps
2. 10 reps
3. 10 reps
4. 10 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
300 squats,
Body Weight Squats:
100 reps
Body Weight + 15 kg Front Squats:
100 reps
Body Weight + 30 kg Front Squats:
50 reps
Body Weight Sissy Squats:
50 reps
Single Leg Calf Raises L/R:
100 reps
Single Leg Calf Raises with a 15 kg Dumbbell L/R:
50 reps
Body Weight Standing Calf Raises:
50 reps
Body Weight Squats:
100 reps
Body Weight + 15 kg Front Squats:
100 reps
Body Weight + 30 kg Front Squats:
50 reps
Body Weight Sissy Squats:
50 reps
Single Leg Calf Raises L/R:
100 reps
Single Leg Calf Raises with a 15 kg Dumbbell L/R:
50 reps
Body Weight Standing Calf Raises:
50 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Even een supersnelle lockdown training voor borst.
Tri-sets Dipping, Push Ups & Resistance Band Chest Presses:
1. 20, 15 & 10 reps
2. 15, 10 & 10 reps
3. 12, 10 & 10 reps
4. 10, 8 & 8 reps
Single arm Resistance Band Upper Inner Chest Presses:
4 x 10 reps L/R
Standing Svend Presses:
1. 5 kg x 10 reps
2. 7,5 kg x 10 reps
3. 7,5 kg x 10 reps
4. 7,5 kg x 10 reps
Meer doe ik er vandaag niet aan. Bah!
Tri-sets Dipping, Push Ups & Resistance Band Chest Presses:
1. 20, 15 & 10 reps
2. 15, 10 & 10 reps
3. 12, 10 & 10 reps
4. 10, 8 & 8 reps
Single arm Resistance Band Upper Inner Chest Presses:
4 x 10 reps L/R
Standing Svend Presses:
1. 5 kg x 10 reps
2. 7,5 kg x 10 reps
3. 7,5 kg x 10 reps
4. 7,5 kg x 10 reps
Meer doe ik er vandaag niet aan. Bah!
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
06:30 uur ochtendcardio in het park.
Ongeveer 30 minuten lopen/sprinten.
Ongeveer 30 minuten lopen/sprinten.
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Ik werk tot 22:00 uur, dus ik hoop dat ik een beetje fatsoenlijk thuis kom.
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Back, Rear Delts & Biceps.
Giant sets Pull Ups, Resistance Band PullbDown, Resistance Band Face Pull, Resistance Band Reversed Flyes & Hanging Knee ups:
1. 15, 15, 15, 10 & 10 reps
2. 15, 10, 15, 10 & 15 reps
3. 10, 10, 15, 10 & 15 reps
4. 10, 10, 15, 10 & 15 reps
Giant sets Resistance Band Low Row, High Row, Face Pull, Reversed Flyes & Hanging Knee Ups:
1. 15, 10, 10, 10 & 15 reps
2. 12, 10, 10, 10 & 15 reps
3. 10, 10, 10, 10 & 15 reps
4. 10, 10, 10, 10 & 15 reps
Super sets Resistance Band Low & Resistance Band Shrugs:
1. 15 & 10 reps
2. 10 & 10 reps
3. 12 & 10 reps
4. 12 & 10 reps
Resistance Band Biceps Curls:
20, 20, 10 & 10 reps
Giant sets Pull Ups, Resistance Band PullbDown, Resistance Band Face Pull, Resistance Band Reversed Flyes & Hanging Knee ups:
1. 15, 15, 15, 10 & 10 reps
2. 15, 10, 15, 10 & 15 reps
3. 10, 10, 15, 10 & 15 reps
4. 10, 10, 15, 10 & 15 reps
Giant sets Resistance Band Low Row, High Row, Face Pull, Reversed Flyes & Hanging Knee Ups:
1. 15, 10, 10, 10 & 15 reps
2. 12, 10, 10, 10 & 15 reps
3. 10, 10, 10, 10 & 15 reps
4. 10, 10, 10, 10 & 15 reps
Super sets Resistance Band Low & Resistance Band Shrugs:
1. 15 & 10 reps
2. 10 & 10 reps
3. 12 & 10 reps
4. 12 & 10 reps
Resistance Band Biceps Curls:
20, 20, 10 & 10 reps
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Ja, het was nog donker toen ik begon. Maar wat is dat lekker zeg!
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
ja das zeker heeeeerlijk!!! ik was vanmorgen al om 7.45 gaan wandelen...in het donker....en dan zie je het licht worden!!! ![Mr. Green :mrgreen:](./images/smilies/icon_mrgreen.gif)
![Mr. Green :mrgreen:](./images/smilies/icon_mrgreen.gif)
stats: 65j 1.71m 77kg 12%