Liquid diet → LogDown 2.0.

[IRONic Pumper]

Upper body deload!

10 minuutjes fiets.

Machine row:


1x10 25kg
1x10 32kg
1x10 32kg
1x10 32kg

Bench press:

Warm up 1x10 30



1x6 40kg
1x6 42.5kg
1x6 42.5kg
1x6 42.5kg



Lat pulldown:

1x10 32kkg
1x10 32kg
1x10 32kg

Incline fly:

1x8 8kg
1x8 8kg
1x8 8kg


Shoulder press:

1x6 12kg
1x6 12kg
1x6 12kg

Shrugs:

1x10 14kg
1x10 14kg
1x10 14kg

Face pulls:

1x10 12.5kg
1x10 12.5kg
1x10 12.5kg

Lateral raise

1x8 5kg
1x8 5kg
1x8 5kg


Alternating dumbell curl

1x10 6kg
1x10 6kg
1x10 6kg
1x10 6kg

Triceps extension cable

1x10 10kg
1x10 10kg
1x10 10kg
1x10 10kg

Deloaden is tot nu toe de grootste mentale uitdaging geweest in de laatste drie en een halve maand.

 

[IRONic Pumper]

Arms and shoulders deload

5 minuten crossfit

Cable curl


1x10 10kg
1x10 10kg
1x10 10kg


Triceps push down



1x10 12.5kg
1x10 12.5kg
1x10 12.5kg



Zotman curls

1x8 6kg
1x8 6kg

Skull crushers

1x10 15kg
1x10 15kg

Ez curls

1x8 15kg
1x8 15kg
1x8 15kg
1x8 15kg

One arm tricep extension cable

1x8 2.5kg
1x8 2.5kg
1x8 2.5kg
1x8 2.5kg



Lateral raises machine

1x8 4kg
1x8 4kg
1x8 4kg
1x8 4kg

Seated in and outs.
1x20

Flutterkicks
1x20

Russian twists
1x20

Leg raises
1x20

 

[IRONic Pumper]

Full body deload

Warm up:

Fietsen 10 minuten.


Lat pulldown:
1x10 25kg
1x10 25kg
1x10 25kg
1x10 25kg

Seated row:
1x10 32kg
1x10 32kg
1x10 32kg
1x10 32kg

Shrugs:
1x10 12kg
1x10 12kg
1x10 12kg

Incline dumbell press:
1x10 12kg
1x10 12kg
1x10 12kg
1x10 12kg

Lateral side raises dumbell:
1x12 4kg
1x12 4kg
1x12 4kg

Seated Calf raises:
1x12 25kg
1x12 25kg
1x12 25kg
1x12 25kg

Lying leg curl:
1x10 18kg
1x10 18kg
1x10 18kg
1x10 18kg

Leg press:
1x10 39kg
1x10 39kg
1x10 39kg
1x10 39kg

Triceps push down
1x10.2kg
1x10.2kg
1x10.2kg
1x10.2kg

Biceps curl dumbell
1x10 6kg
1x10 6kg
1x10 6kg
1x10 6kg

 

[IRONic Pumper]

1 Upper 4 day split. W1
Alles aan 75% na 1 week deload.

1 arm dumbell row
4x10 22kg

Bench press
1x6 50kg
1x6 60kg
1x6 66kg
1x6 70kg

Lat pulldown normaal.
Wegens thuissessie Barbell row.

3x10 44kg

Superset
Cable vervangen door op bankje.
Cable fly
3x8 12kg
Cable press
3x8 12kg

Lateral raise (cable)
3x8 7kg

Alternating dumbell curl
4x10 9kg

Tricep extension (dumbell)
4x10 9kg

De eerste tuinsessie zit erop!

 

[IRONic Pumper]

2 Lower 4 day split. W1

Warm up
Uphill walk 10 minuten

Deadlift

Warm up

1x5 30kg standaard
1x5 40 sumo
1x5 50 standaard
1x5 50 sumo
1x5 50 standaard

Calf raises
4x16 39kg

Abs

1x20 Russian twist
1x20 seated chair raises
1x20 hip raises
1x20 flutter kicks
1x20 leg raises

Nog steeds inkomen aan ongeveer 75%.

 

[IRONic Pumper]

2 Upper 4 day split. W1

Warm up.
Fietsen 7 minuten.

Barbell row
3x10 45kg

Lat pulldown
3x10 55

Shrugs
3x10 22kg


Superset:
Incline dumbell press
4x10 22kg

Incline fly
3x10 12kg



Dumbell lateral raises
3x12 8kg


Superset:
Triceps cable pushdown
4x10 20kg

Biceps cable curl
3x10 17,5kg


Skull crushers
3x10 18kg

Ez bar curls
3x10 18kg

1x20 hip raises
1x20 seated in and outs
1x20 Russian twists
1x20 chair raises

Nog steeds verder inlopen aan 75%.

 

[IRONic Pumper]

1 Lower 4 day split. W1

Warm up:
5 minuten crossfit

Leg curls
4x10 32kg

Squat
1x10 20kg

4x6 45kg

Lunges
3x8 bw+3kg dumbells

Romanian Deadlift
3x10 20kg

Standing calf raises
4x10 67kg

Squatting calf raises
3x10 42kg

Laatste work out aan 75%.
Deze week proberen continu 2700kcal te hitten per dag.

 

[IRONic Pumper]

1 Upper 4 day split. W2

Warm up:
10 minuten crossfit.

1 arm dumbell row
4x10 28kg

Bench press
1x6 40kg
1x6 60kg
1x6 80kg
1x3 90kg

1x10 60kg

Lat pulldown

3x10 59kg

Superset
Cable fly
3x8 14.7kg
Cable press
3x8 14.7kg

Lateral raise (cable)
3x8 10kg

Alternating dumbell curl
4x10 10kg

Tricep extension (dumbell)
4x10 10kg

1x25 Seated in and outs
1x25 Flutter kicks

 

[IRONic Pumper]

Shape update.
18% einde cut in zicht!

 

[IRONic Pumper]

1 Lower 4 day split. W2

Warm up:
7 minuten fietsen.

Leg curls
4x10 40kg

Squat
1x10 20kg

1x6 40kg
3x6 60kg

Lunges
3x8 bw+6kg dumbells

Romanian Deadlift
3x10 30kg

Standing calf raises
4x10 70kg

Squatting calf raises
3x10 50kg

Al een dag of drie wat minder in m'n vel.
Deze work out was op karakter.

 

[IRONic Pumper]

2 Upper 4 day split. W2

Warm up.
Fietsen 5 minuten.

Barbell row
1x10 50kg
1x10 60kg
1x10 60kg

Lat pulldown
1x10 65kg
1x10 65kg
1x10 70kg

Shrugs
3x10 26kg


Superset:
Incline dumbell press
4x10 26kg

Incline fly
3x10 14kg



Dumbell lateral raises
3x12 10kg


Superset:
Triceps cable pushdown
4x10 25kg

Biceps cable curl
3x10 25kg


Skull crushers
3x10 28kg

Ez bar curls
3x10 28kg

1x20 hip raises
1x20 seated in and outs
1x20 Russian twists
1x20 chair raises

Na een paar dagen wat ziekjes.
Al bij al ok workout.

 

[IRONic Pumper]

Zeer weinig tijd gehad dit weekend om te sporten.
Deze ochtend wat halfuurtje over vlug wat deadliften in de garage.
Lower 1 w2
Warm up 1x10 30kg

1x5 50kg standaard
1x5 50kg sumo
1x5 60kg standaard
1x5 60kg sumo
1x5 70kg sumo


En dan weer een dag van eten en drinken.
Het was een zeer ongezond weekend.
Maar wel heel lekker.

 

[IRONic Pumper]

2 Lower 4 day split. W3

Warm up
Uphill walk 10 minuten

Deadlift

Warm up

1x5 40kg standaard
1x5 50kg sumo
1x5 60kg standaard
1x5 70kg sumo
1x3 80kg standaard
1x3 80kg sumo
1x2 90kg sumo

Calf raises
4x16 52kg

Abs

1x20 Russian twist
1x20 seated chair raises
1x20 hip raises
1x20 flutter kicks
1x20 leg raises

Met honger begonnen en hoofdpijn geëindigd.
Na het werk doorgereden en had wat weinig eten mee...

Wel leuk nieuwe '' pussy '' PR.

 

[IRONic Pumper]

1 Lower 4 day split. W3

Warm up:
5 minuten crossfit

Leg curls
2x10 41kg
2x10 45kg

Squat
1x10 20kg

1x6 40kg
1x6 60kg
1x6 65kg
1x6 65kg

Lunges
3x8 bw+7kg dumbells

Romanian Deadlift
3x10 35kg

Standing calf raises
4x10 1been kettlebell 20kg

Squatting calf raises
3x10 60kg

Squat gaat heel langzaam maar zeker omhoog.

 

[IRONic Pumper]

1 Upper 4 day split. W3

Warm up:
5 minuten crossfit.

1 arm dumbell row
4x10 30kg

Bench press
1x6 45kg
1x6 70kg
1x6 80kg
1x3 90kg

1x10 60kg

Lat pulldown

1x10 52kg
1x10 52kg
1x10 59kg

Superset
Cable fly
3x8 10, 2kg
Cable press
3x8 10,2kg

Lateral raise (cable)
3x8 5,7kg

Alternating dumbell curl
4x10 12kg

Tricep extension cable
1x10 14,7kg
3x10 17kg

100 seated in and outs.

Fijne zondag!

 

[IRONic Pumper]

1 Upper 4 day split. W4

Warm up:
........

1 arm dumbell row
4x10 27kg

Bench press
1x6 50kg
1x6 70kg

Dropset
1x3 80kg
1x3 70kg
1x6 50kg



Lat pull-down vervangen door Barbell row

1x10 50kg
1x10 50kg
1x10 50kg

Superset op bankje incline met dumbells
fly
3x8 12kg
press
3x8 12kg

Lateral raise dumbell
3x8 9,5kg

Alternating dumbell curl
4x10 12kg

Tricep extension
4x10 7,5kg

Nog steeds wat last van de onderrug...

 

[IRONic Pumper]

Aangepaste lower body. W4
Rug nog geen 100% dus compounds wachten tot het helemaal goed zit.

Warm up:
10 minuten fiets men.

Leg press:

1x10 60kg
1x10 80kg
1x10 100kg

Leg curl:

3x10 40kg

Leg extensions:

4x10 40kg

Lunges:

3x8 dumbell van 8kg

Calf raises in leg press:

6x12 120kg

Nu hopen dat de rug snel meewil.
En zondag Squat en DL.

Fijn weekend !

 

[Robke78]

Lekkere training wel. Hoe oud was/ben je?

 

[IRONic Pumper]

Lekkere training wel. Hoe oud was/ben je?

Momenteel nog 31.
Thanks!
Nu 4,5 maanden opnieuw aan het trainen.
Alsook onmiddellijk begonnen met cutten.
Dus heel veel kracht zit er niet meer in.

 

[IRONic Pumper]

2 Upper 4 day split. W4

Warm up.
Crossfit 10 minuten

Barbell row
1x10 40kg
1x10 50kg
1x10 60kg

Lat pulldown
1x10 45kg
1x10 65kg
1x10 70kg

Shrugs
3x10 28kg


Superset:
Incline dumbell press
4x10 26kg

Incline fly
3x10 14kg

Deze was even doorbijten hoor.


Dumbell lateral raises
3x12 10kg


Superset:
Triceps cable pushdown
4x10 25kg

Biceps cable curl
3x10 25kg


Skull crushers
3x10 25kg

Ez bar curls
3x10 25kg

1x20 hip raises
1x20 seated in and outs
1x20 side aan het rek.
1x20 chair raises.

En vandaag cheatmeal !