Ironwarrior's log
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- Posts: 4820
- Joined: Jan 17th, '15, 16:59
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Re: Ironwarrior's log
de meals op je wo day zijn om te recoveren
dus dan de volgende dag maar uithongeren haha
dus dan de volgende dag maar uithongeren haha
stats: 65j 1.71m 77kg 12%
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
Borst & Schouders.
Body Weight Dips:
30, 23, 18 & 15 reps
Slow & Deep Eccentric Push Ups (feet elevated):
7, 6, 6 & 6 reps
Resistance Band Single arm Upper/Inner Chest Presses L/R:
10, 10, 10 & 10 reps
Resistance Band Chest Presses:
20, 20, 20 & 20 reps
Floor Dumbbell Flyes:
1. 10,5kg x 30 reps
2. 13kg x 25 reps
3. 15kg x 20 reps
Dumbbell Lateral Raises:
1. 5,5kg x 30 reps
2. 8kg x 20 reps
3. 11kg x 15 reps
4. 13kg x 10 reps
Resistance Band Lateral Raises:
20, 20, 20 & 20 reps
Body Weight Dips:
30, 23, 18 & 15 reps
Slow & Deep Eccentric Push Ups (feet elevated):
7, 6, 6 & 6 reps
Resistance Band Single arm Upper/Inner Chest Presses L/R:
10, 10, 10 & 10 reps
Resistance Band Chest Presses:
20, 20, 20 & 20 reps
Floor Dumbbell Flyes:
1. 10,5kg x 30 reps
2. 13kg x 25 reps
3. 15kg x 20 reps
Dumbbell Lateral Raises:
1. 5,5kg x 30 reps
2. 8kg x 20 reps
3. 11kg x 15 reps
4. 13kg x 10 reps
Resistance Band Lateral Raises:
20, 20, 20 & 20 reps
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
'Rust' dag, dus ik ben een mooi parcours gaan skeeleren voor ongeveer 80 minuten.
Toen ik thuis kwam heb ik de buikspieren nog even samengeknepen.
Hanging Reversed Crunches:
20, 15, 15 & 10 reps
Weighted Crunches (voeten op een stoel en een Dumbbell boven mijn hoofd):
1. 11kg x 20 crunches
2. 11kg x 20 crunches
3. 15kg x 20 crunches
4. 15kg x 20 crunches
Classic Crunches (voeten opgetild):
4 x 30 Crunches
Toen ik thuis kwam heb ik de buikspieren nog even samengeknepen.
Hanging Reversed Crunches:
20, 15, 15 & 10 reps
Weighted Crunches (voeten op een stoel en een Dumbbell boven mijn hoofd):
1. 11kg x 20 crunches
2. 11kg x 20 crunches
3. 15kg x 20 crunches
4. 15kg x 20 crunches
Classic Crunches (voeten opgetild):
4 x 30 Crunches
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
Rug en achterkant schouders.
Pull/Chin Ups:
150 reps
Tri-sets Resistance Band Low Row, Rear Delts Lateral Pull & Classic Face Pull:
1. 10, 15 & 15 reps
2. 12, 15 & 10 reps
3. 12, 15 & 10 reps
4. 12, 15 & 10 reps
Super-sets Resistance Band High Row & Face Pull (like a double biceps):
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Dumbbell Reversed Flyes:
1. 6kg x 10 reps
2. 6kg x 10 reps
3. 8kg x 10 reps
4. 10kg x 10 reps
Pull/Chin Ups:
150 reps
Tri-sets Resistance Band Low Row, Rear Delts Lateral Pull & Classic Face Pull:
1. 10, 15 & 15 reps
2. 12, 15 & 10 reps
3. 12, 15 & 10 reps
4. 12, 15 & 10 reps
Super-sets Resistance Band High Row & Face Pull (like a double biceps):
1. 10 & 10 reps
2. 10 & 10 reps
3. 10 & 10 reps
4. 10 & 10 reps
Dumbbell Reversed Flyes:
1. 6kg x 10 reps
2. 6kg x 10 reps
3. 8kg x 10 reps
4. 10kg x 10 reps
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
Even een bescheiden beentraining na het werk.
Super-sets Sissy Squats & Dumbbell Front Squats:
1. 40 reps & 15kg x 10 reps
2. 30 reps & 15kg x 10 reps
3. 20 reps & 30kg x 10 reps
4. 15 reps & 30kg x 10 reps
Hack Squats (rug tegen de deur en benen voor me):
1. BW x 20 reps
2. +15kg x 15 reps
3. +15kg x 15 reps
4. +15kg x 15 reps
Bulgarian Split Squats:
1. 30kg x 10 reps L/R
2. 30kg x 10 reps L/R
3. 30kg x 10 reps L/R
Single Leg Standing Calf Raises with a 15kg Dumbbell L/R:
15, 15, 15, 10, 10, 10, 8, 8, 8 & 8 reps
Body weight Single Leg Calf Raises:
15, 15, 10 & 10 reps
Super-sets Sissy Squats & Dumbbell Front Squats:
1. 40 reps & 15kg x 10 reps
2. 30 reps & 15kg x 10 reps
3. 20 reps & 30kg x 10 reps
4. 15 reps & 30kg x 10 reps
Hack Squats (rug tegen de deur en benen voor me):
1. BW x 20 reps
2. +15kg x 15 reps
3. +15kg x 15 reps
4. +15kg x 15 reps
Bulgarian Split Squats:
1. 30kg x 10 reps L/R
2. 30kg x 10 reps L/R
3. 30kg x 10 reps L/R
Single Leg Standing Calf Raises with a 15kg Dumbbell L/R:
15, 15, 15, 10, 10, 10, 8, 8, 8 & 8 reps
Body weight Single Leg Calf Raises:
15, 15, 10 & 10 reps
- Ironwarrior
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- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Schouders & Biceps.
Super-sets Lateral Raises & Resistance Band Hammer Curls:
1. 5,5kg x 30 reps & 10 reps
2. 5,5kg x 30 reps & 10 reps
3. 8kg x 20 reps & 10 reps
4. 8kg x 20 reps & 10 reps
Super-sets Lateral Raises & Resistance Band Concentration Curls:
1. 10kg x 15 reps & 15 reps
2. 10kg x 10 reps & 10 reps
3. 10kg x 10 reps & 15 reps
4. 10kg x 10 reps & 15 reps
Super-sets Resistance Band Overhead Presses & Dumbbell Curls:
1. 15 reps & 7,5kg x 15 reps
2. 15 reps & 10kg x 10 reps
3. 15 reps & 12kg x 10 reps
4. 12 reps & 12kg x 10 reps
Super-sets Dumbbell Overhead Presses & Resistance Band Curls:
1. 10,5kg x 20 reps & 10 reps
2. 10,5kg x 20 reps & 10 reps
3. 13kg x 15 reps & 10 reps
4. 13kg x 13 reps & 10 reps
Super-sets Lateral Raises & Resistance Band Hammer Curls:
1. 5,5kg x 30 reps & 10 reps
2. 5,5kg x 30 reps & 10 reps
3. 8kg x 20 reps & 10 reps
4. 8kg x 20 reps & 10 reps
Super-sets Lateral Raises & Resistance Band Concentration Curls:
1. 10kg x 15 reps & 15 reps
2. 10kg x 10 reps & 10 reps
3. 10kg x 10 reps & 15 reps
4. 10kg x 10 reps & 15 reps
Super-sets Resistance Band Overhead Presses & Dumbbell Curls:
1. 15 reps & 7,5kg x 15 reps
2. 15 reps & 10kg x 10 reps
3. 15 reps & 12kg x 10 reps
4. 12 reps & 12kg x 10 reps
Super-sets Dumbbell Overhead Presses & Resistance Band Curls:
1. 10,5kg x 20 reps & 10 reps
2. 10,5kg x 20 reps & 10 reps
3. 13kg x 15 reps & 10 reps
4. 13kg x 13 reps & 10 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
'Rust' dag.
40 minuten skating.
Super-sets Hanging Reversed Crunches & Sit Ups:
1. 20 reps en 20 reps
2. 15 reps & 15 reps
3. 15 reps & 15 reps
4. 15 reps & 15 reps
40 minuten skating.
Super-sets Hanging Reversed Crunches & Sit Ups:
1. 20 reps en 20 reps
2. 15 reps & 15 reps
3. 15 reps & 15 reps
4. 15 reps & 15 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Borst & Triceps.
Body weight Dips:
1. 30 reps
2. 20 reps
3. 20 reps
4. 15 reps
Super Slow Push Ups (voeten omhoog):
1. 8 reps
2. 6 reps
3. 6 reps
4. 6 reps
Floor Dumbbell Flyes:
1. 10,5kg x 20 reps
2. 10,5kg x 20 reps
3. 13kg x 20 reps
4. 13kg x 20 reps
Dumbbell Presses (2x15kg):
20, 18, 15 & 15 reps
Backward Dips:
20, 18, 15 & 12 reps
Dumbbell Hammer Presses:
1. 6kg x 20 reps
2. 7kg x 20 reps
3. 8kg x 15 reps
4. 9kg x 10 reps
Body weight Dips:
1. 30 reps
2. 20 reps
3. 20 reps
4. 15 reps
Super Slow Push Ups (voeten omhoog):
1. 8 reps
2. 6 reps
3. 6 reps
4. 6 reps
Floor Dumbbell Flyes:
1. 10,5kg x 20 reps
2. 10,5kg x 20 reps
3. 13kg x 20 reps
4. 13kg x 20 reps
Dumbbell Presses (2x15kg):
20, 18, 15 & 15 reps
Backward Dips:
20, 18, 15 & 12 reps
Dumbbell Hammer Presses:
1. 6kg x 20 reps
2. 7kg x 20 reps
3. 8kg x 15 reps
4. 9kg x 10 reps
- Ironwarrior
- Site Admin
- Posts: 5952
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Vanmorgen een uur gelopen op een nuchtere maag.
Vanmiddag Rug en Achterkant schouders getraind.
Tri-sets Pull Up, Resistance Band Low Row & Resistance Band Face Pull (like a double biceps):
4 Tri-sets of 10, 10 & 10 reps
Super-sets Overhead Resistance Band Pull Down & Resistance Band Reversed Flyes:
4 x 10 & 10 reps
Super-sets Resistance Band High Row & Resistance Band Classic Face Pull:
1. 10 & 10 reps
2. 10 & 10 reps
3. 12 & 12 reps
4. 15 & 10 reps
Supersets Resistance Band Bend Over Row & Resistance Band Concentration Curls:
4 supersets of 10 & 10 reps
Daarna de fiets gepakt en nog ongeveer 45 minuten gefietst.
Mooi voor de zondag!
Vanmiddag Rug en Achterkant schouders getraind.
Tri-sets Pull Up, Resistance Band Low Row & Resistance Band Face Pull (like a double biceps):
4 Tri-sets of 10, 10 & 10 reps
Super-sets Overhead Resistance Band Pull Down & Resistance Band Reversed Flyes:
4 x 10 & 10 reps
Super-sets Resistance Band High Row & Resistance Band Classic Face Pull:
1. 10 & 10 reps
2. 10 & 10 reps
3. 12 & 12 reps
4. 15 & 10 reps
Supersets Resistance Band Bend Over Row & Resistance Band Concentration Curls:
4 supersets of 10 & 10 reps
Daarna de fiets gepakt en nog ongeveer 45 minuten gefietst.
Mooi voor de zondag!
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- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
na het nuchtere loopje wat snelle suikers erin? voor de komende WO?
(heb je al die lekkere dingen laten staan vandaag?)
(heb je al die lekkere dingen laten staan vandaag?)
stats: 65j 1.71m 77kg 12%