ironheart - in progress.

[h0ke]

Great PB bro! That session was pretty strong.
Leg session is solid too, squats are strong for sure!

 

[Glex]

walking lunges with dumbells:
20kg - 4 x 30 meters

These are always killer I was planning on doing them my next legs day.

 

[ironheart]

wednesday 26/03 - 08

arms

triceps

seated e-z bar triceps extension:
20kg - 1 x 20 (warmup)
30kg - 2 x 15 (warmup)
50kg - 1 x 10
55kg - 1 x 10
60kg - 1 x 10

seated overhead dumbell triceps extension:
17.5kg - 3 x 10

cable triceps extension: (in the crossover)
80kg - 3 x 12

overhead cable triceps extension with rope: (in the crossover)
60kg - 3 x 10

biceps:

e-z bar curl:
30kg - 2 x 12 (warmup)
55kg - 2 x 10
50kg - 1 x 10

DB hammer curl:
25kg - 3 x 8

DB preacher curl:
15kg - 3 x 10

cable curl: (in the crossover)
60kg - 3 x 10

 

[h0ke]

Strong arm session m8!

 

[Mikew]

Only difference in our schedule is that you do arms...and quite a good session at that! Good work my norwegian friend.

 

[Glex]

seated overhead dumbell triceps extension:
17.5kg - 3 x 10

One arm, I assume (know). These are rough, let alone after the other extensions, nice stuff

 

[The Creator]

Great looking arm workout. when you do EZ bar curls do you use the wide grip or the narrow grip?

 

[Braaq]

Good workout, and nice weights. Remember though that you are doing 12 sets for each biceps and triceps, you should only do 4-6 sets max for each. The arms are such a small muscle group that you can over train them easily. Remember they get hit when training back and chest as well so you do not want to do so much volume. It took me years to finally get that, so I hope you take this in and resist all those sets. Its hard because arms are fun and the pump is great but try to hold back and go 100% on your 4-6sets

 

[ironheart]

creator - i use the wide grip on EZ curls.

braaq - thanks for the advice m8. i guess i could cut out a couple of exercises for arms.

 

[ironheart]

thursday 27/03 - 08

shoulders

seated barbell shoulder press:
20kg - 1 x 20 (warmup)
40kg - 1 x 15 (warmup)
60kg - 2 x 10
80kg - 2 x 8
100kg - 1 x 6

side laterals:
17.5kg - 4 x 10

seated bent over side laterals:
17.5kg - 4 x 10

dumbell shoulder press & side laterals superset:
20kg shoulder press for 10reps and immediatly follow up with 10kg side laterals 10 reps - did 2 sets of these.

shrugs:
100kg - 2 x 12
140kg - 2 x 12
180kg - 2 x 12
100kg - 1 x failure

 

[Rocky]

Big lifts again. Strong arms indeed. As is everything else!

 

[miamiracing]

great workout, i really dig the seated bb shoulder press

 

[Daniel Andersson]

@ The arms session
Holy mother ! thats some seriously good weight you are using there mate

@ The shoulder session
Some really good weight in this session aswell bro, keep it up

 

[ironheart]

friday 28/03 - 08

back

light and fast session today

chins:
BW - 4 x 10

pulldown behind the neck:
80kg - 3 x 10

wide reversed grip pulldown:
100kg - 3 x 10

wide reversed grip cable rows:
80kg - 3 x 10

narrow grip cable rows:
80kg - 3 x 10

took me about 40 - 45 minutes but the session felt good.

 

[Braaq]

braaq - thanks for the advice m8. i guess i could cut out a couple of exercises for arms.

If you do not want to take out exercises, take out sets and do one or two (max) all out sets per exercise with 100% intensity. This means, heavy weight with a rep range of 8-12 and your last rep should be you barely getting it up. Hope the advice helps, it has done wonders for me bro.

 

[The Creator]

solid back workout. Good selection of exercises for the time given.

 

[h0ke]

U are really strong buddy
Keep hitting those weights!

 

[Hypocrisy86]

Damn! heavyazz back session there dude. good reps as well , keeep it up !

 

[Rocky]

Short and sweet and still good weight.

 

[miamiracing]

nice session, you are tha real powerhouse