ironheart - in progress.

[knight_rider]

fuck yeah ironheart, got some great tough sessions going on!

 

[Rocky]

Check out the benching!

All of it strong as an ox! Nice going.

 

[ironheart]

tuesday 08/04 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 1 x 6
170kg - 1 x 4

front squat:
60kg - 1 x 10
80kg - 1 x 10
100kg - 2 x 8

lunges with dumbells:
22.5kg - 2 x failure

leg extension:
60kg - 2 x 15
80kg - 2 x 15
100kg - 1 x 15
100kg - 1 x failure

leg curl: (the design of the machine makes the kgs very light)
40kg - 1 x 20 (warmup)
60kg - 2 x 14
80kg - 2 x 12
100kg - 2 x 10

 

[h0ke]

That leg session is stunning, squats with 170kg
Really strong session bud!

 

[ironheart]

wednesday 09/04 - 08

arms

triceps

seated EZ-bar extensions:
20kg - 1 x 15 (warmup)
30kg - 1 x 15 (warmup)
50kg - 1 x 10
55kg - 1 x 10
60kg - 1 x 10

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

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

biceps

EZ-bar curl:
30kg - 2 x 10 (warmup)
55kg - 2 x 10
50kg - 1 x 10

preacher curl:
40kg - 3 x 10

cable curl: (in the crossover)
60kg - 2 x failure

 

[Pain]

Good numbers there. Your arms must've been ready to blow up.

 

[h0ke]

Roger that Pain! That seated EZ-Bar is VERY STRONG!
Keep hitting those weights bro.

 

[Rocky]

Gotta get pics of those guns up! Massive squatting too.

 

[Daniel Andersson]

You are a bear Ironheart
Enormously high weights...."Iii liike"

 

[ironheart]

thanks for all the comments guys gets me motivated for sure.

Rocky - yea it's been a while since ive taken any pics so maybe it's time for an update. i'll see if i can get some pics up in the near future.

 

[ironheart]

thursday 10/04 - 08

shoulders

seated shoulder press:
20kg - 1 x 20 (warmup)
40kg - 1 x 15 (warmup)
60kg - 2 x 10
80kg - 2 x 8
100kg - 1 x 8 (7 by myself, got some help on the last rep but still PB!)

seated side laterals:
17.5kg - 4 x 10

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

barbell shoulder raises:
60kg - 3 x 8 - 12 (did'nt count the reps)

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

the session felt really good today, been in pretty good shape all week so i'm hoping to have a good back workout tomorrow.

 

[Mikew]

Nice work Iron. Gradually increasing your rep range on the presses, thats awesome. Hope you get a blasting nack workout on friday!

 

[ironheart]

friday 11/04 - 08

back

chins:
BW - 4 x 10

pulldown behind the neck:
80kg - 3 x 10

wide reversed grip pulldown:
100kg - 3 x 10

BB rows:
60kg - 1 x 12
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10

T-bar rows:
3 plates - 1 x 10
4 plates - 1 x 10
5 plates - 1 x 10
6 plates - 1 x 8 - 10 (lost count around the 4th rep)

DB rows:
40kg - 2 x 10

the session felt really good today. my back feels great so i might go for some medium heavy deads next week.

 

[miamiracing]

heavy bb rows

 

[h0ke]

Strong session as allways! Those BB rows are extremely strong.

 

[Pain]

BB rows are killer, do you use straps when training back? My grip would give out doing that sort of weight.

 

[ironheart]

thanks for the comments guys

Pain - i try to use straps as little as possible but i allways use them when doing BB rows, it just feels wierd without straps somehow and i probably could'nt hold on to the bar when the weights get heavy. but for the other exercises i rarely use straps.

 

[Rocky]

Great stuff. Congrats on a massive PB on shoulder pressing. Back session wasn't exactly light work either!!

 

[ironheart]

monday 14/04 - 08

chest

bench press:
20kg - 1 x 20 (warmup)
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 5

incline DB press:
40kg - 3 x 12

decline DB press:
40kg - 3 x 12

I've been training chest pretty hard lately and today i got the feeling that i might be over traininga little, so i only did some light DB presses after bench press. and next monday i'm going to a concert so there woun't be any chest training next week, but i think that a extra week off chest training will only do me good.

 

[Mikew]

Rest when needed, that is a good motto in this sport. If you feel your chest is getting too much work its best, as you say, to leave it alone. Still nice session though.