Ironwarrior's log
- Ironwarrior
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Re: Ironwarrior's log
Anterior Delts, Back & Biceps.
Tri-sets Resistance Band Overhead Presses, Dumbbell Laterals & Resistance Band Bend Over Row:
1. 15 reps, 2 x 6kg x 15 reps & 10 reps
2. 15 reps, 2 x 6kg x 20 reps & 10 reps
3. 15 reps, 2 x 8kg x 10 reps & 10 reps
4. 10 reps, 2 x 8kg x 10 reps & 10 reps
Tri-sets Dumbbell Overhead Presses, Resistance Band Laterals & Resistance Band Bend Over Row:
1. 2 x 11kg x 20 reps, 15 reps & 10 reps
2. 2 x 11kg x 20 reps, 15 reps & 10 reps
3. 2 x 15kg x 18 reps, 10 reps & 10 reps
4. 2 x 15kg x 18 reps, 10 reps & 10 reps
Single arm Dumbbell Rows:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 20kg x 20 reps
4. 20kg x 15 reps
Lying Resistance Band Overhead Pull:
10, 10, 10 & 10 reps
Super-sets Dumbbell Curls & Resistance Band Curls:
1. 11kg x 15 reps & 10 reps
2. 11kg x 15 reps & 10 reps
3. 13,5kg x 10 reps & 10 reps
Tri-sets Resistance Band Overhead Presses, Dumbbell Laterals & Resistance Band Bend Over Row:
1. 15 reps, 2 x 6kg x 15 reps & 10 reps
2. 15 reps, 2 x 6kg x 20 reps & 10 reps
3. 15 reps, 2 x 8kg x 10 reps & 10 reps
4. 10 reps, 2 x 8kg x 10 reps & 10 reps
Tri-sets Dumbbell Overhead Presses, Resistance Band Laterals & Resistance Band Bend Over Row:
1. 2 x 11kg x 20 reps, 15 reps & 10 reps
2. 2 x 11kg x 20 reps, 15 reps & 10 reps
3. 2 x 15kg x 18 reps, 10 reps & 10 reps
4. 2 x 15kg x 18 reps, 10 reps & 10 reps
Single arm Dumbbell Rows:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 20kg x 20 reps
4. 20kg x 15 reps
Lying Resistance Band Overhead Pull:
10, 10, 10 & 10 reps
Super-sets Dumbbell Curls & Resistance Band Curls:
1. 11kg x 15 reps & 10 reps
2. 11kg x 15 reps & 10 reps
3. 13,5kg x 10 reps & 10 reps
- Ironwarrior
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- 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
Dumbbell Front Squats:
1. 15kg x 20 reps
2. 15kg x 20 reps
3. 30kg x 20 reps
4. 30kg x 20 reps
Stiff Leg Dead Lifts:
1. 30kg x 20 reps
2. 30kg x 30 reps
3. 30kg x 30 reps
4. 30kg x 20 reps
Single Leg Calf Raises:
1. BW x 100 reps L/R
2. BW + 15kg x 50 reps L/R
Body Weight Calf Raises:
100 reps
Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps
Dumbbell Front Squats:
1. 15kg x 20 reps
2. 15kg x 20 reps
3. 30kg x 20 reps
4. 30kg x 20 reps
Stiff Leg Dead Lifts:
1. 30kg x 20 reps
2. 30kg x 30 reps
3. 30kg x 30 reps
4. 30kg x 20 reps
Single Leg Calf Raises:
1. BW x 100 reps L/R
2. BW + 15kg x 50 reps L/R
Body Weight Calf Raises:
100 reps
- Ironwarrior
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Re: Ironwarrior's log
Borst, Triceps & Buries.
Body Weight Dips:
1. 20 reps
2. 25 reps
3. 16 reps
4. 12 reps
Push ups (feet elevated):
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps
15 kg Dumbbell Flyes:
1. 20 reps
2. 18 reps
3. 15 reps
4. 12 reps
15 kg Dumbbell Presses:
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps
Resistance Band Triceps Extensions:
15, 15, 20 & 15 reps
5 minutes interval Burpies.
Body Weight Dips:
1. 20 reps
2. 25 reps
3. 16 reps
4. 12 reps
Push ups (feet elevated):
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps
15 kg Dumbbell Flyes:
1. 20 reps
2. 18 reps
3. 15 reps
4. 12 reps
15 kg Dumbbell Presses:
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps
Resistance Band Triceps Extensions:
15, 15, 20 & 15 reps
5 minutes interval Burpies.
- Ironwarrior
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Re: Ironwarrior's log
Rug, Achterkant Schouders & HIIT.
Pull ups:
1. 15 reps
2. 10 reps
3. 10 reps
4. 8 reps
5. 6 reps
6. 6 reps
Super-sets Resistance Band Overhead Pull Down & Resistance Band Face Pull (like double biceps):
1. 15 & 10 reps
2. 12 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
5. 10 & 10 reps
6. 8 & 10 reps
Super-sets Resistance Band Front High Row & Resistance Band Classic Face Pull:
1. 15 & 15 reps
2. 15 & 15 reps
3. 12 & 12 reps
4. 12 & 10 reps
Super-sets Resistance Band Low Row & Resistance Band Reversed Flyes:
4 sets of 10 & 10 reps
10 minutes HIIT
Pull ups:
1. 15 reps
2. 10 reps
3. 10 reps
4. 8 reps
5. 6 reps
6. 6 reps
Super-sets Resistance Band Overhead Pull Down & Resistance Band Face Pull (like double biceps):
1. 15 & 10 reps
2. 12 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
5. 10 & 10 reps
6. 8 & 10 reps
Super-sets Resistance Band Front High Row & Resistance Band Classic Face Pull:
1. 15 & 15 reps
2. 15 & 15 reps
3. 12 & 12 reps
4. 12 & 10 reps
Super-sets Resistance Band Low Row & Resistance Band Reversed Flyes:
4 sets of 10 & 10 reps
10 minutes HIIT
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Schouders & Abs.
Overhead Dumbbell Presses:
1. 5,5kg x 40 reps (warming up)
2. 11,5kg x 40 reps
3. 11,5kg x 40 reps
4. 11,5kg x 30 reps
5. 15kg x 20 reps
6. 15kg x 18 reps
7. 15kg x 20 reps
8. 15kg x 18 reps
Dumbbell Laterals:
1. 5,5kg x 40 reps
2. 5,5kg x 30 reps
3. 5,5kg x 30 reps
4. 5,5kg x 30 reps
5. 8kg x 20 reps
6. 8kg x 20 reps
7. 10,5kg x 10 reps
8. 10,5kg x 10 reps
10 minutes HIIT
4x30 seconds Planking (was weer een tijdje geleden)
Lying Reversed Crunches:
30, 20, 20 & 20 reps
Lying Crunches (benen gebogen en van de grond af):
30, 30, 30 & 30 reps
Overhead Dumbbell Presses:
1. 5,5kg x 40 reps (warming up)
2. 11,5kg x 40 reps
3. 11,5kg x 40 reps
4. 11,5kg x 30 reps
5. 15kg x 20 reps
6. 15kg x 18 reps
7. 15kg x 20 reps
8. 15kg x 18 reps
Dumbbell Laterals:
1. 5,5kg x 40 reps
2. 5,5kg x 30 reps
3. 5,5kg x 30 reps
4. 5,5kg x 30 reps
5. 8kg x 20 reps
6. 8kg x 20 reps
7. 10,5kg x 10 reps
8. 10,5kg x 10 reps
10 minutes HIIT
4x30 seconds Planking (was weer een tijdje geleden)
Lying Reversed Crunches:
30, 20, 20 & 20 reps
Lying Crunches (benen gebogen en van de grond af):
30, 30, 30 & 30 reps
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Benen & Kuiten
Stiff Leg Dead Lifts (2 x 15 kg dumbbells):
30, 20, 20, 20, 20, 20, 20 & 20 reps
Body Weight Bulgarian Split Squats L/R:
10, 10, 10, 10, 10 & 10 reps
Static Backward Lunges (2 x 15kg dumbbells) L/R:
10, 10, 10 & 10 reps
Sissy Squats:
30, 25, 20 & 15 reps
Body Weight Standing Calf Raises:
300 reps
Stiff Leg Dead Lifts (2 x 15 kg dumbbells):
30, 20, 20, 20, 20, 20, 20 & 20 reps
Body Weight Bulgarian Split Squats L/R:
10, 10, 10, 10, 10 & 10 reps
Static Backward Lunges (2 x 15kg dumbbells) L/R:
10, 10, 10 & 10 reps
Sissy Squats:
30, 25, 20 & 15 reps
Body Weight Standing Calf Raises:
300 reps
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Borst & Triceps
Body Weight Dips:
30, 25, 20 & 15 reps
Push ups (voeten +/- 40 cm hoger):
20, 20, 20 en 16 reps
Resistance Band Chest Presses:
12, 12, 12 & 12 reps
Resistance Band Single Arm Upper/Inner Chest Presses L/R:
15, 10, 10 & 10 reps
Dumbbell Hammer Presses:
1. 5,5kg x 30 reps
2. 7,5kg x 20 reps
3. 8,75kg x 15 reps
4. 10kg x 10 reps
Resistance Band Triceps Extensions:
12, 12, 10 & 10 reps
En dat waren er 5 dagen op een rij.
Van het weekeinde heb ik dagdienst en neem ik even pauze van de trainingen.
Body Weight Dips:
30, 25, 20 & 15 reps
Push ups (voeten +/- 40 cm hoger):
20, 20, 20 en 16 reps
Resistance Band Chest Presses:
12, 12, 12 & 12 reps
Resistance Band Single Arm Upper/Inner Chest Presses L/R:
15, 10, 10 & 10 reps
Dumbbell Hammer Presses:
1. 5,5kg x 30 reps
2. 7,5kg x 20 reps
3. 8,75kg x 15 reps
4. 10kg x 10 reps
Resistance Band Triceps Extensions:
12, 12, 10 & 10 reps
En dat waren er 5 dagen op een rij.
Van het weekeinde heb ik dagdienst en neem ik even pauze van de trainingen.
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Net, na mijn werk meteen even mijn skeelers aangetrokken voor een paar rondjes in het park.
Ruim een half uur.
Toen ik die skeelers weer uittrok, liep ik alsof ik een paar zwemvliezen aan had.
Ruim een half uur.
Toen ik die skeelers weer uittrok, liep ik alsof ik een paar zwemvliezen aan had.
-
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- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
.......met een straffe wind (vanmorgen wel bij mn wandeling)
stats: 65j 1.71m 77kg 12%
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Dat is raar...
Ik heb hier vanmorgen mijn training gepost, maar die is nergens terug te vinden.
Ging om een Rug/Rear Delts, Biceps & HIIT training.
Reps weet ik niet meer, maar het ging om:
Supersets Pull Ups & Reversed Flyes,
Supersets Low Row & Face Pull
Supersets Rows & Face Pull als een dubbele biceps
High Rows
Single Arm Concentration Curls
10 minuten HIIT
Ik heb hier vanmorgen mijn training gepost, maar die is nergens terug te vinden.
Ging om een Rug/Rear Delts, Biceps & HIIT training.
Reps weet ik niet meer, maar het ging om:
Supersets Pull Ups & Reversed Flyes,
Supersets Low Row & Face Pull
Supersets Rows & Face Pull als een dubbele biceps
High Rows
Single Arm Concentration Curls
10 minuten HIIT