Ironwarrior's log
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
I was planning on a Leg Day, but I had to adjust due to a spontanious injury.
Back Squat:
1. 20kg x 15 reps
2. 20kg x 15 reps
3. 40kg x 10 reps
4. 60kg x 6 reps (f**k! Hurt my back )
Stretching and massaging with a hard foam roller.
Continue workout and adjust.
One Leg Press L/r:
1. 50kg x 15 reps
2. 50kg x 15 reps
3. 75kg x 15 reps
4. 100kg x 10 reps
5. 125kg x 10 reps
6. 150kg x 10 reps
Regular Leg Press:
1. 150kg x 20 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg x 12 reps
Leg Extension:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 10 reps
5. 115kg x 8 reps
Seated Calf Extension:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps
LF Toe Presses (Leg Press):
1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg x 15 reps
And again:
Stretching and massaging with a hard foam roller.
Cable Crunches combined with vacuum pose:
1. 40kg x 30 reps
2..40kg x 30 reps
3. 42,5kg x 20 reps
4. 42,5kg x 20 reps
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Back Squat:
1. 20kg x 15 reps
2. 20kg x 15 reps
3. 40kg x 10 reps
4. 60kg x 6 reps (f**k! Hurt my back )
Stretching and massaging with a hard foam roller.
Continue workout and adjust.
One Leg Press L/r:
1. 50kg x 15 reps
2. 50kg x 15 reps
3. 75kg x 15 reps
4. 100kg x 10 reps
5. 125kg x 10 reps
6. 150kg x 10 reps
Regular Leg Press:
1. 150kg x 20 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg x 12 reps
Leg Extension:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 10 reps
5. 115kg x 8 reps
Seated Calf Extension:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps
LF Toe Presses (Leg Press):
1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg x 15 reps
And again:
Stretching and massaging with a hard foam roller.
Cable Crunches combined with vacuum pose:
1. 40kg x 30 reps
2..40kg x 30 reps
3. 42,5kg x 20 reps
4. 42,5kg x 20 reps
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- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Back & Posterior Delts
Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg x 10 reps
5. 68kg x 8 reps
6. 75kg x 6 reps (165lbs)
LF Row:
1. 35kg x 12 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 6 reps (143lbs)
Iso-lateral High Row:
1. 50kg x 18 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps(242lbs)
Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps (176lbs)
Reversed Overhead Pulldown:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps
5. 62kg x 6 reps (136lbs)
Flat Bench Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 6 reps
Seated Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps
Reversed Cable Crossover:
1. 5kgbx 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 10kg (22lbs) x 10 reps
10 minutes stretching of the lower back and foam rolling of the sacroiliant joint.
Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg x 10 reps
5. 68kg x 8 reps
6. 75kg x 6 reps (165lbs)
LF Row:
1. 35kg x 12 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 6 reps (143lbs)
Iso-lateral High Row:
1. 50kg x 18 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps(242lbs)
Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps (176lbs)
Reversed Overhead Pulldown:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps
5. 62kg x 6 reps (136lbs)
Flat Bench Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 6 reps
Seated Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps
Reversed Cable Crossover:
1. 5kgbx 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 10kg (22lbs) x 10 reps
10 minutes stretching of the lower back and foam rolling of the sacroiliant joint.
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Chest & Abs
Flat Bench Press:
1. 40kg x 29 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 4 reps
5. 100kg x 3 reps
6. 100kg x 2 reps
7. 80kg x 8 reps
8. 80kg x 7 reps
Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps(154lbs)
Smith Machine (upper) Chest Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps
Flat Bench Dumbbell Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
4. 25kg (55lbs) x 10 reps
Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg (104lbs) x 15 reps
MTS Chrunches:
1. 55kg x 25 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
Flat Bench Press:
1. 40kg x 29 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 4 reps
5. 100kg x 3 reps
6. 100kg x 2 reps
7. 80kg x 8 reps
8. 80kg x 7 reps
Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps(154lbs)
Smith Machine (upper) Chest Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps
Flat Bench Dumbbell Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
4. 25kg (55lbs) x 10 reps
Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg (104lbs) x 15 reps
MTS Chrunches:
1. 55kg x 25 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Shoulders, Hamstrings & Calfs
Overhead Dumbbell Press:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 12 reps
4. 25kg (55lbs) x 8 reps
Overhead Barbell Press:
1. 30kg x 20 reps
2. 40kg x 14 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 6 reps
MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 8 reps
4. 90kg x 6 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg (99lbs) x 8 reps
Seated Leg Curls:
1. 45kg x 25 reps
2. 65kg x 20 reps
3. 85kg x 10 reps
4. 105kg (231lbs) x 8 reps
Lying Iso-lateral Leg Curls:
1. 20kg x 12 reps
2. 25kg x 10 reps
3. 30kg x 6 reps
4. 30kg (66lbs) x 6 reps
Bodyweight StandingvCalf Raises:
300 reps
Overhead Dumbbell Press:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 12 reps
4. 25kg (55lbs) x 8 reps
Overhead Barbell Press:
1. 30kg x 20 reps
2. 40kg x 14 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 6 reps
MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 8 reps
4. 90kg x 6 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg (99lbs) x 8 reps
Seated Leg Curls:
1. 45kg x 25 reps
2. 65kg x 20 reps
3. 85kg x 10 reps
4. 105kg (231lbs) x 8 reps
Lying Iso-lateral Leg Curls:
1. 20kg x 12 reps
2. 25kg x 10 reps
3. 30kg x 6 reps
4. 30kg (66lbs) x 6 reps
Bodyweight StandingvCalf Raises:
300 reps
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Remnants Day (Quads):
Leg Presses:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps (771lbs)
Bodyweight Sissy Squats:
20, 20, 15 & 12 reps
Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 reps(132lbs)
Leg Extension:
1. 32kg x 15 reps
2. 47kg x 10 reps
3. 62kg (136lbs) x 8 reps
4. 70kg (154lbs) x 8 reps
Remnants Day (Quads):
Leg Presses:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps (771lbs)
Bodyweight Sissy Squats:
20, 20, 15 & 12 reps
Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 reps(132lbs)
Leg Extension:
1. 32kg x 15 reps
2. 47kg x 10 reps
3. 62kg (136lbs) x 8 reps
4. 70kg (154lbs) x 8 reps
Leg Presses:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps (771lbs)
Bodyweight Sissy Squats:
20, 20, 15 & 12 reps
Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 reps(132lbs)
Leg Extension:
1. 32kg x 15 reps
2. 47kg x 10 reps
3. 62kg (136lbs) x 8 reps
4. 70kg (154lbs) x 8 reps
Remnants Day (Quads):
Leg Presses:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps (771lbs)
Bodyweight Sissy Squats:
20, 20, 15 & 12 reps
Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 reps(132lbs)
Leg Extension:
1. 32kg x 15 reps
2. 47kg x 10 reps
3. 62kg (136lbs) x 8 reps
4. 70kg (154lbs) x 8 reps
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Local holiday over here and everybody's in the gym.
Way too crowded. Had to mix up the order of exercises I had in mind.
Abs, Rear Delts & Back
MTS Crunches:
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 eeps
4. 75kg x 30 reps
Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps
Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
Cable Crunches:
1. 40kg x 30 reps
2. 42,5kg x 20 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps
Lat Pulkdown:
1. 47kg x 20 reps
2. 62kg x 10 reps
3. 79kg x 8 reps
4. 79kg x 6 reps
MTS High Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps
Cable Low Row:
1. 28,75kg x 12 reps
2. 32,5kg x 10 reps
3. 36,25kg x 10 reps
4. 40kg x 8 reps
Barbell Row:
1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps
Way too crowded. Had to mix up the order of exercises I had in mind.
Abs, Rear Delts & Back
MTS Crunches:
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 eeps
4. 75kg x 30 reps
Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps
Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
Cable Crunches:
1. 40kg x 30 reps
2. 42,5kg x 20 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps
Lat Pulkdown:
1. 47kg x 20 reps
2. 62kg x 10 reps
3. 79kg x 8 reps
4. 79kg x 6 reps
MTS High Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps
Cable Low Row:
1. 28,75kg x 12 reps
2. 32,5kg x 10 reps
3. 36,25kg x 10 reps
4. 40kg x 8 reps
Barbell Row:
1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Legs!
Static Dumbbell Lunges L/R:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg (49lbs) x 6 reps
Bodyweight Sissy Squats:
40, 30, 20 & 10 reps
Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 200kg x 6 reps (440lbs)
Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 6 reps
Seated Leg Curls:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 10 repa (136lbs)
LF Calf Extension:
1. 45kg x 20 reps
2. 55kg x 20 rwps
3. 65kg x 20 reps
4.. 75kg x 15 reps(165lbs)
Seated Calf Raises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 70kg (154lbs) x 15 reps
Static Dumbbell Lunges L/R:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg (49lbs) x 6 reps
Bodyweight Sissy Squats:
40, 30, 20 & 10 reps
Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 200kg x 6 reps (440lbs)
Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 6 reps
Seated Leg Curls:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 10 repa (136lbs)
LF Calf Extension:
1. 45kg x 20 reps
2. 55kg x 20 rwps
3. 65kg x 20 reps
4.. 75kg x 15 reps(165lbs)
Seated Calf Raises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 70kg (154lbs) x 15 reps
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Chest, Delts & Triceps
Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 4 reps
Upper Chest Push Ups (feet at 100cm inclination):
20, 15, 10 & 10 reps
Flat Bench Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 70kg x 5 reps(154lbs)
Smith Maxhine Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 50kg (110lbs) x 7 reps
Standing Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 6 reps
Triceps Extensions:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg (66lbs) x 10 reps
Rope Triceps Extensions:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 10 reps
Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 4 reps
Upper Chest Push Ups (feet at 100cm inclination):
20, 15, 10 & 10 reps
Flat Bench Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 70kg x 5 reps(154lbs)
Smith Maxhine Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 50kg (110lbs) x 7 reps
Standing Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 6 reps
Triceps Extensions:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg (66lbs) x 10 reps
Rope Triceps Extensions:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 10 reps
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Back, Rear Delts & Abs
Pullups:
10, 10, 10 & 8 reps
Barbell Row:
1. 60kg (tmistook it for 40kf) x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps
Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 8kg x 10 reps
3. 9kg x 10 reps
4. 10kg (22lbs) x 10 reps
Reversed CablebCrossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps
Cable Crunches:
1. 40kg x 10 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 47,5kg (104lbs) x 15 reps
MTS Crunches:
1. 45kg x 25 reps
2. 55kg x 20 reps
3.. 65kg x 20 reps
4. 75kg (165lbs) x 15 reps
Pullups:
10, 10, 10 & 8 reps
Barbell Row:
1. 60kg (tmistook it for 40kf) x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps
Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 8kg x 10 reps
3. 9kg x 10 reps
4. 10kg (22lbs) x 10 reps
Reversed CablebCrossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps
Cable Crunches:
1. 40kg x 10 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 47,5kg (104lbs) x 15 reps
MTS Crunches:
1. 45kg x 25 reps
2. 55kg x 20 reps
3.. 65kg x 20 reps
4. 75kg (165lbs) x 15 reps
- Ironwarrior
- Site Admin
- Posts: 5945
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Legs
My Abductors are still hurting from last time, so no fancy stuff today.
Seated Leg Curls:
1. 25kg x 50 reps
2. 40kg x 20 reps
3. 55kg x150 reps
4. 70kg x 10 reps (154lbs)
lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps (121lbs)
Panatta Leg Press:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg (440lbs) x 6 reps
5. 200kg x 6 reps
6. 175kg x 6 reps
Leg Extensions:
1. 32kg x 8 slow reps
2. 32kg x 10 slow reps
3. 40kg x 8 slow reps
4. 47kg x 6 slow reps
Bodyweight Standing Calf Extensions:
300 reps
My Abductors are still hurting from last time, so no fancy stuff today.
Seated Leg Curls:
1. 25kg x 50 reps
2. 40kg x 20 reps
3. 55kg x150 reps
4. 70kg x 10 reps (154lbs)
lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps (121lbs)
Panatta Leg Press:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg (440lbs) x 6 reps
5. 200kg x 6 reps
6. 175kg x 6 reps
Leg Extensions:
1. 32kg x 8 slow reps
2. 32kg x 10 slow reps
3. 40kg x 8 slow reps
4. 47kg x 6 slow reps
Bodyweight Standing Calf Extensions:
300 reps