Ironwarrior's log
- Ironwarrior
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- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Back, Rear Delts & Biceps
Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 85kg (187Lbs) x 6 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176Lbs) x 8 reps
Iso-lateral Low Row L/R:
1. 30kg x 15 reps
2. 45kg x 10 reps
3. 65kg x 8 reps
4. 75kg x 6 reps (99Lbs)
Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220Lbs) x 6 reps
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps(154Lbs)
Iso-latteral High Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg (198Lbs) x 8 reps
Narrow Grip Overhead Cable Pulldown:
1. 26kg x 15 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103Lbs) x 10 reps
Duo Cable Row:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119Lbs) x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps(103Lbs)
Machine Reversed Flyes
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg (27Lbs) x 10 reps
Preacher Curl Machine (stack):
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103Lbs) x 6 reps
Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 85kg (187Lbs) x 6 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176Lbs) x 8 reps
Iso-lateral Low Row L/R:
1. 30kg x 15 reps
2. 45kg x 10 reps
3. 65kg x 8 reps
4. 75kg x 6 reps (99Lbs)
Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220Lbs) x 6 reps
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps(154Lbs)
Iso-latteral High Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg (198Lbs) x 8 reps
Narrow Grip Overhead Cable Pulldown:
1. 26kg x 15 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103Lbs) x 10 reps
Duo Cable Row:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119Lbs) x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps(103Lbs)
Machine Reversed Flyes
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg (27Lbs) x 10 reps
Preacher Curl Machine (stack):
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103Lbs) x 6 reps
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg x 6 reps
Incline Bench Presses:
1. 50kg x 10 reps
2. 50kg x 10 reos
3. 60kg x 8 reps
4. 70kg x 6 reps
Bodyweight Dips:
20, 13, 10 & 10 reps
Landmine Presses:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 7 reps
Standung Double Plated Front Press:
2x5kg x 10, 10, 10 & 10 reps
Supersets Lying Crunches & Leg/Hip lift:
1. 30/10 reps
2. 30/10 reps
3. 30/10 reps
4. 30/10 reps
Hanging Reversed Crunches:
4 x 10 reps
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg x 6 reps
Incline Bench Presses:
1. 50kg x 10 reps
2. 50kg x 10 reos
3. 60kg x 8 reps
4. 70kg x 6 reps
Bodyweight Dips:
20, 13, 10 & 10 reps
Landmine Presses:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 7 reps
Standung Double Plated Front Press:
2x5kg x 10, 10, 10 & 10 reps
Supersets Lying Crunches & Leg/Hip lift:
1. 30/10 reps
2. 30/10 reps
3. 30/10 reps
4. 30/10 reps
Hanging Reversed Crunches:
4 x 10 reps
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Feeling a bit receptive to virusses lately, so not too many sets, reps and weight this week.
Deltoids, Hamstrings & Calfs.
Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg (49Lbs) x 8 reps
Smith Machine Overheqd Presses:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg (110Lbs) x 6 reps
Seated Overhead Barbell Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg(110Lbs) x 6 reps
Laterals:
1. 10kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
ATX Lying Leg Curls (plates):
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 25kg(55Lbs) x 10 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 12 reps
3. 85kg (187Lbs) x 10 reps
Stqnding Bodyweight Calf Raises:
300 reps
Deltoids, Hamstrings & Calfs.
Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg (49Lbs) x 8 reps
Smith Machine Overheqd Presses:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg (110Lbs) x 6 reps
Seated Overhead Barbell Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg(110Lbs) x 6 reps
Laterals:
1. 10kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
ATX Lying Leg Curls (plates):
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 25kg(55Lbs) x 10 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 12 reps
3. 85kg (187Lbs) x 10 reps
Stqnding Bodyweight Calf Raises:
300 reps
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Quads & Triceps
Incline Leg Presa:
1. 100kg x 50 reps
2. 150kg x 40 reps
3. 200kg x 30 reps
4. 250kg x 20 reps
5. 300kg x 15 reps
Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
Back Squat:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
Scull Crushers:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 12 reps
Reversed Grip Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
Incline Leg Presa:
1. 100kg x 50 reps
2. 150kg x 40 reps
3. 200kg x 30 reps
4. 250kg x 20 reps
5. 300kg x 15 reps
Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
Back Squat:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
Scull Crushers:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 12 reps
Reversed Grip Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Just a moderate Back day. Still not feeling fit.
Duo Cable Row:
1. 26kg x 20 reps
2. 33kg x 20 reps
3. 40kg x 15 reps
4. 61kg x 10 reps
5. 75kg x 8 reps
Duo Lat Pulldown:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 10 reps
4. 40kg x 6 reps
Barbell Row:
1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps
Iso-lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps
Reversed Peckdeck Flyes:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 47kg x 8 reps
25 minutes of Cardio.
Duo Cable Row:
1. 26kg x 20 reps
2. 33kg x 20 reps
3. 40kg x 15 reps
4. 61kg x 10 reps
5. 75kg x 8 reps
Duo Lat Pulldown:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 10 reps
4. 40kg x 6 reps
Barbell Row:
1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps
Iso-lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps
Reversed Peckdeck Flyes:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 47kg x 8 reps
25 minutes of Cardio.
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 7 reps
4. 40kg(88Lbs) x 6 reps
5. 40kg x 5 reps
Incline Dumbbell Presses:
1. 25kg x 10 reps
2. 25kg x 10 reps
3. 27,5kg x 10 reps
4. 30kg(66Lbs) x 8 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps (154Lbs)
4. 70kg x 6 reps
Bodyweight Dips:
10, 10, 6 & 6 reps
Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 15 reps
4. 75kg(165Lbs) x 10 reps
Combined Leg/Hip lift & Crunches:
4 x15/30 reps
Hanging Knee-ups (reversed crunches):
20, 20, 15 & 15 reps
25 minutes of Cardio.
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 7 reps
4. 40kg(88Lbs) x 6 reps
5. 40kg x 5 reps
Incline Dumbbell Presses:
1. 25kg x 10 reps
2. 25kg x 10 reps
3. 27,5kg x 10 reps
4. 30kg(66Lbs) x 8 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps (154Lbs)
4. 70kg x 6 reps
Bodyweight Dips:
10, 10, 6 & 6 reps
Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 15 reps
4. 75kg(165Lbs) x 10 reps
Combined Leg/Hip lift & Crunches:
4 x15/30 reps
Hanging Knee-ups (reversed crunches):
20, 20, 15 & 15 reps
25 minutes of Cardio.
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Deltoids, Hamstrings, Calfs & Cardio
Cable Overhead Presses:
1. 10kg x 30 reps
2. 20kg x 20 reps
3. 30kg x 20 reps
4. 40kg x 15 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 35kg x 8 reps
MTS Shoulder Press:
1. 60kg x 15 reps
2. 70kg x 15 reps
3. 80kg x 12 reps
4. 90kg x 8 reps
Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg x 12 reps
Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 15 reps
Leg Press Calf Extension:
1. 45kg x 25 reps
2. 60kg x 25 reps
3. 85kg x 20 reps
4. 110kg x 15 reps
LF Calf Extension:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps
25 minutes of Cardio
Cable Overhead Presses:
1. 10kg x 30 reps
2. 20kg x 20 reps
3. 30kg x 20 reps
4. 40kg x 15 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 35kg x 8 reps
MTS Shoulder Press:
1. 60kg x 15 reps
2. 70kg x 15 reps
3. 80kg x 12 reps
4. 90kg x 8 reps
Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg x 12 reps
Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 15 reps
Leg Press Calf Extension:
1. 45kg x 25 reps
2. 60kg x 25 reps
3. 85kg x 20 reps
4. 110kg x 15 reps
LF Calf Extension:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps
25 minutes of Cardio
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Quads & Triceps
Panatta Leg Press:
1. 25kg x 40 reps
2. 50kg x 40 reps
3. 75kg x 40 reps
4. 100kg x 30 reps
5. 125kg x 30 reps
6. 150kg x 25 reps
7. 175kg x 20 reps
8. 200kg x 20 reps
9. 225kg x 15 reps
10. 250kg (551Lbs) x 10 reps
Hack Squat:
1. MW x 15 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg (apprx. 220Lbs) x
Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg x 8 reps (143Lbs)
Machine Hack Triceps Extensions:
1. 20kg x 30 reps
2. 40kg x 20 reps
3. 50kg x 10 reps
Rope Triceps Extensions:
1. 10kg x 25 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
4. 17,5kg (38Lbs) x 15 reps
Panatta Leg Press:
1. 25kg x 40 reps
2. 50kg x 40 reps
3. 75kg x 40 reps
4. 100kg x 30 reps
5. 125kg x 30 reps
6. 150kg x 25 reps
7. 175kg x 20 reps
8. 200kg x 20 reps
9. 225kg x 15 reps
10. 250kg (551Lbs) x 10 reps
Hack Squat:
1. MW x 15 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg (apprx. 220Lbs) x
Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg x 8 reps (143Lbs)
Machine Hack Triceps Extensions:
1. 20kg x 30 reps
2. 40kg x 20 reps
3. 50kg x 10 reps
Rope Triceps Extensions:
1. 10kg x 25 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
4. 17,5kg (38Lbs) x 15 reps
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Back & Posterior Delts
Chinning:
12, 10, 8 & 8 reps
T-Bar Row:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 6 reps(143Lbs)
Barbell Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps (176Lbs)
Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 10 reps
Semi Wide Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 8 reps
Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg (176Lbs) x 8 reps
4. 80kg x 8 reps
Iso-lateral High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps (176Lbs)
Machine Reversed Flyes
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg (66Lbs) x 8 reps
Reversed Cable Crossover:
1. 2,5kg x 30 reps
2. 7,5kg x 20 reps
3. 12,5kg (27Lbs) x 10 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg (27Lbs) x 8 reps
Chinning:
12, 10, 8 & 8 reps
T-Bar Row:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 6 reps(143Lbs)
Barbell Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps (176Lbs)
Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 10 reps
Semi Wide Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 8 reps
Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg (176Lbs) x 8 reps
4. 80kg x 8 reps
Iso-lateral High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps (176Lbs)
Machine Reversed Flyes
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg (66Lbs) x 8 reps
Reversed Cable Crossover:
1. 2,5kg x 30 reps
2. 7,5kg x 20 reps
3. 12,5kg (27Lbs) x 10 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg (27Lbs) x 8 reps
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Chest & Abs
Tri-sets Incline Bench Press, Bodyweighr Dips & Hanging Knee ups:
1. 40kg x 20 , 10 & 20 reps
2. 50kg x 15, 10 & 20 reps
3. 60kg x 10, 10 & 15 reps
4. 70kg x 8, 8 & 15 reps
Flat Bench Press:
1. 50kg x 14 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 70kg x 6 reps
Machine Seated Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 10 reps
MTS Abdominal Crunches:
1. 55kg x 40 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg x 15 reps
DRAX seated (upper)Chest Press:
1. 40kg x 20 reps
2. 47kg x 14 reps
3. 55kg x 10 reps
25 minutes of Cardio
Tri-sets Incline Bench Press, Bodyweighr Dips & Hanging Knee ups:
1. 40kg x 20 , 10 & 20 reps
2. 50kg x 15, 10 & 20 reps
3. 60kg x 10, 10 & 15 reps
4. 70kg x 8, 8 & 15 reps
Flat Bench Press:
1. 50kg x 14 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 70kg x 6 reps
Machine Seated Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 10 reps
MTS Abdominal Crunches:
1. 55kg x 40 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg x 15 reps
DRAX seated (upper)Chest Press:
1. 40kg x 20 reps
2. 47kg x 14 reps
3. 55kg x 10 reps
25 minutes of Cardio