Ironwarrior's log
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
Quads & Calf's.
Sissy Squats:
1. BW x 40 reps
2. + 15kg x 10 reps
3. + 15kg x 10 reps
4. + 15kg x 10 reps
5. + 15kg x 10 reps
6. + 15kg x 8 reps
7. + 15kg x 8 reps
8. + 15kg x 8 reps
Dumbbell Front Squats:
1. 15kg x 20 reps
2. 30kg x 20 reps
3. 30kg x 15 reps
4. 30kg x 15 reps
Body Weight Hack Squats (rug Regen de deur en voeten voor me):
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps
Single Leg Calf Raises L/R:
1. BW x 20 reps
2. + 15kg x 15 reps
3. + 15kg x 10 reps
4. + 15kg x 12 reps
5. + 15kg x 12 reps
6. + 15kg x 12 reps
7. + 15kg x 12 reps
8. + 15kg x 10 reps
9. + 15kg x 10 reps
10. + 15kg x 10 reps
11. + 15kg x 12 reps
12. + 15kg x 12 reps
Sissy Squats:
1. BW x 40 reps
2. + 15kg x 10 reps
3. + 15kg x 10 reps
4. + 15kg x 10 reps
5. + 15kg x 10 reps
6. + 15kg x 8 reps
7. + 15kg x 8 reps
8. + 15kg x 8 reps
Dumbbell Front Squats:
1. 15kg x 20 reps
2. 30kg x 20 reps
3. 30kg x 15 reps
4. 30kg x 15 reps
Body Weight Hack Squats (rug Regen de deur en voeten voor me):
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps
Single Leg Calf Raises L/R:
1. BW x 20 reps
2. + 15kg x 15 reps
3. + 15kg x 10 reps
4. + 15kg x 12 reps
5. + 15kg x 12 reps
6. + 15kg x 12 reps
7. + 15kg x 12 reps
8. + 15kg x 10 reps
9. + 15kg x 10 reps
10. + 15kg x 10 reps
11. + 15kg x 12 reps
12. + 15kg x 12 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Borst & Buik.
Tri-sets Dips, Push Ups (feet elevated) & Hanging Reversed Crunches:
1. 25, 15 & 10 reps
2. 15, 15 & 15 reps
3. 10, 10 & 15 reps
4. 15, 10 & 10 reps
Super-sets Dumbbell Flies en Sit ups:
4 sets of 11kg x 20 reps & 30 reps
Super-sets Dumbbell Presses & Lying Leg Lifts:
4 sets of 15kg x 20 reps & 20 reps
Tri-sets Dips, Push Ups (feet elevated) & Hanging Reversed Crunches:
1. 25, 15 & 10 reps
2. 15, 15 & 15 reps
3. 10, 10 & 15 reps
4. 15, 10 & 10 reps
Super-sets Dumbbell Flies en Sit ups:
4 sets of 11kg x 20 reps & 30 reps
Super-sets Dumbbell Presses & Lying Leg Lifts:
4 sets of 15kg x 20 reps & 20 reps
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Anterior & Lateral Deltoids, TaBaTa (HIIIT)
Combined Lateral & Front Raises:
1. 6kg x 20 reps
2. 6kg x 20 reps
3. 7kg x 15 reps
4. 7kg x 15 reps
Lateral Raises:
1. 8kg x 20 reps
2. 9,5kg x 15 reps
3. 11kg x 12 reps
4. 11kg x 12 reps
Single arm Resistance Band Laterals:
2 x 15 reps
2 x 10 reps
Resistance Band Overhead Presses:
10, 10, 10 & 10 reps
Dumbbell Overhead Presses:
1. 11kg x 20 reps
2. 13,5kg x 15 reps
3. 13,5kg x 13 reps
4. 15kg x x 10 reps
10 minuten TaBaTa (HIIT)
Dat laatste valt me sinds de Corona besmetting nog steeds tegen.
Ik heb nog steeds niet de dynamiek en uithoudingsvermogen van voor de besmetting terug.
Ik moet het echt diep onder uit mijn ziel halen.
Combined Lateral & Front Raises:
1. 6kg x 20 reps
2. 6kg x 20 reps
3. 7kg x 15 reps
4. 7kg x 15 reps
Lateral Raises:
1. 8kg x 20 reps
2. 9,5kg x 15 reps
3. 11kg x 12 reps
4. 11kg x 12 reps
Single arm Resistance Band Laterals:
2 x 15 reps
2 x 10 reps
Resistance Band Overhead Presses:
10, 10, 10 & 10 reps
Dumbbell Overhead Presses:
1. 11kg x 20 reps
2. 13,5kg x 15 reps
3. 13,5kg x 13 reps
4. 15kg x x 10 reps
10 minuten TaBaTa (HIIT)
Dat laatste valt me sinds de Corona besmetting nog steeds tegen.
Ik heb nog steeds niet de dynamiek en uithoudingsvermogen van voor de besmetting terug.
Ik moet het echt diep onder uit mijn ziel halen.
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
...vooral op het einde van een WO valt dat zeker zwaar
voor mij ook vanmorgen 2x de brug op fietsen is echt wel lucht happen
voor mij ook vanmorgen 2x de brug op fietsen is echt wel lucht happen
stats: 65j 1.71m 77kg 12%
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Vanmiddag een uurtje geskeelerd.
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
......als het maar droog is, je wordt snel wel warm...
stats: 65j 1.71m 77kg 12%
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Klopt. Ik was helemaal klam toen ik thuis kwam. Ik kon meteen de douche onder.
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Rug, Achterkant Schouders en Biceps.
Resistance Band Overhead Pull Down:
1. 20 reps
2. 15 reps
3. 15 reps
4. 10 reps
Resistance Band High Row:
1. 15 reps
2. 12 reps
3. 10 reps
4. 10 reps
Super-sets Resistance Band Bend Over Row & Resistance Band Reversed Flyes:
4 sets van 10 & 10 reps
Super-sets Bend over Dumbbell Row & Resistance Band Face Pull (like a double biceps):
3 sets van 15kg x 15 reps & 10 reps
1 set van 15kg x 20 reps & 10 reps
Super-sets Reversed Dumbbell Flies & Resistance Band Biceps Curls:
1. 6kg x 20 reps & 20 reps
2. 7kg x 15 reps & 20 reps
3. 8kg x 15 reps & 10 reps
4. 9,25kg x 12 reps & 10 reps
Incline seated Dumbbell Curls:
1. 6kg x 20 reps
2. 7kg x 20 reps
3. 8kg x 18 reps
4. 9,25kg x 15 reps
Resistance Band Overhead Pull Down:
1. 20 reps
2. 15 reps
3. 15 reps
4. 10 reps
Resistance Band High Row:
1. 15 reps
2. 12 reps
3. 10 reps
4. 10 reps
Super-sets Resistance Band Bend Over Row & Resistance Band Reversed Flyes:
4 sets van 10 & 10 reps
Super-sets Bend over Dumbbell Row & Resistance Band Face Pull (like a double biceps):
3 sets van 15kg x 15 reps & 10 reps
1 set van 15kg x 20 reps & 10 reps
Super-sets Reversed Dumbbell Flies & Resistance Band Biceps Curls:
1. 6kg x 20 reps & 20 reps
2. 7kg x 15 reps & 20 reps
3. 8kg x 15 reps & 10 reps
4. 9,25kg x 12 reps & 10 reps
Incline seated Dumbbell Curls:
1. 6kg x 20 reps
2. 7kg x 20 reps
3. 8kg x 18 reps
4. 9,25kg x 15 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Benen/Kuiten.
Dumbbell Stiff Leg Dead Lift:
1. 30kg x 20 reps
2. 30kg x 20 reps
3. 30kg x 20 reps
4. 30kg + RB x 20 reps
5. 30kg + double RB x 15 reps
Single Leg Resistance Band Presses (focus op de Hamstrings):
4 sets of 10 reps L/R
Resistance Band Bulgarian Squats:
1. 15 reps L/R
2. 10 reps L/R (double RB)
3. 10 reps L/R (double RB)
4. 10 reps L/R (double RB)
Static Dumbbell Lunges:
4 sets of 30kg x 10 reps L/R
Resistance Band Front Squats:
1. 15 reps
2. 15 reps
3. 15 reps
4. + 15kg dumbbell x 12 reps
Standing Calf Raises:
300 reps
Dumbbell Stiff Leg Dead Lift:
1. 30kg x 20 reps
2. 30kg x 20 reps
3. 30kg x 20 reps
4. 30kg + RB x 20 reps
5. 30kg + double RB x 15 reps
Single Leg Resistance Band Presses (focus op de Hamstrings):
4 sets of 10 reps L/R
Resistance Band Bulgarian Squats:
1. 15 reps L/R
2. 10 reps L/R (double RB)
3. 10 reps L/R (double RB)
4. 10 reps L/R (double RB)
Static Dumbbell Lunges:
4 sets of 30kg x 10 reps L/R
Resistance Band Front Squats:
1. 15 reps
2. 15 reps
3. 15 reps
4. + 15kg dumbbell x 12 reps
Standing Calf Raises:
300 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Vanmorgen lag het forum eruit, dus kon ik niets bijdragen.
Alsnog dan maar.
Abs, Chest & Triceps.
Hanging Reversed Crunches:
20, 15, 15, 12, 10 & 10 reps
Super-sets Body weight Dips & Lying Leg Raises:
1. 20 & 20 reps
2. 20 & 20 reps
3. 15 & 20 reps
4. 15 & 20 reps
Push ups (voeten op verhoging):
20, 18, 15 & 15 reps
Dumbbell Flyes:
1. 11kg x 20 reps
2. 11kg x 20 reps
3. 13kg x 20 reps
4. 13kg x 15 reps
Dumbbell Presses:
4 sets van 15kg x 20 reps
Super-sets Dumbbell Skull Crushers & Resistance Band Triceps Extensions:
1. 2 x 10kg x 12 reps en 10 reps
2. 2 x 10kg x 10 reps & 10 reps
3. 2 x 10kg x 10 reps & 10 reps
4. 2 x 10kg x 10 reps & 8 reps
30 minuten Outdoor Cardio
Alsnog dan maar.
Abs, Chest & Triceps.
Hanging Reversed Crunches:
20, 15, 15, 12, 10 & 10 reps
Super-sets Body weight Dips & Lying Leg Raises:
1. 20 & 20 reps
2. 20 & 20 reps
3. 15 & 20 reps
4. 15 & 20 reps
Push ups (voeten op verhoging):
20, 18, 15 & 15 reps
Dumbbell Flyes:
1. 11kg x 20 reps
2. 11kg x 20 reps
3. 13kg x 20 reps
4. 13kg x 15 reps
Dumbbell Presses:
4 sets van 15kg x 20 reps
Super-sets Dumbbell Skull Crushers & Resistance Band Triceps Extensions:
1. 2 x 10kg x 12 reps en 10 reps
2. 2 x 10kg x 10 reps & 10 reps
3. 2 x 10kg x 10 reps & 10 reps
4. 2 x 10kg x 10 reps & 8 reps
30 minuten Outdoor Cardio