ironheart - in progress.

[El Freako]

Strong-arse motherfucker!

 

[ironheart]

tuesday 15/04 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 1 x 6
160kg - 1 x 2
180kg - 1 x 3 (damn, should have gone for the 4th, but i was too chicken)
160kg - 1 x 6
140kg - 1 x 8
100kg - 1 x 20

lunges with dumbells
20kg - 3 x ??? (did'nt count the reps)
25kg - 1 x ???

leg extension:
60kg - 2 x 15
80kg - 2 x 15
100kg - 1 x 15
100kg - 1 x 15 - down to 75kg - here my training partner helped me get the weight up and then pressed down and i just tried to hold it. did this for 6 or 7 reps.

did'nt have any energy left for hams today, but i was really happy with the session. i was totally spent when it was over and my legs are probably going to be completly useless tomorrow.

 

[Beau]

solid session man! Impressive squat volume....your legs musta been cooked

 

[PrinceVegeta]

Huge squats man great work!

 

[Rocky]

400lb squats! That's the business! Solid work buddy. Seriously strong.

 

[Daniel Andersson]

Solid session once again ironheart, you are a really strong guy
Keep pounding it bro

 

[miamiracing]

huge weights mate, keep it up!!

dont be a chicken next time, ALWAYS ONE MORE REP NO MATTER WHAT!!!

 

[The Creator]

Heavy ass squating, and to finish it off with a set of 20 reps must have been killer!

 

[ironheart]

thanks for all the comment guys

wendesday 16/04 - 08

arms & hams

triceps

seated EZ-bar extension:
20kg - 2 x 15 (warmup)
30kg - 2 x 12 (wamrup)
50kg - 1 x 10
55kg - 1 x 10
60kg - 1 x 10

cable extension: (in the crossover)
85kg - 3 x 12

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

biceps

seated DB curl:
10kg - 1 x 10 (wamrup)
15kg - 1 x 10 (wamrup)
20kg - 1 x 10 (wamrup)
25kg - 3 x 8

DB hammer curl:
25kg - 3 x 8

DB preacher curl:
17.5kg - 3 x 10

hamstrings:

leg curl: (the design of the machine makes the kgs very light)
40kg - 1 x 20 (wamrup)
60kg - 2 x 15
80kg - 2 x 12
100kg - 2 x 12

 

[loiacanoa]

strong squats man. awesome leg day.

 

[ironheart]

thursday 17/04 - 08

shoulders

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

side laterals:
20kg - 4 x 10

seated bent over side laterals:
20kg - 4 x 10

BB shoulder raises:
60kg - 2 x 10

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

 

[ironheart]

friday 18/04 - 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 10
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 10

pretty good session today. but as you can see i did 10 reps on all the sets so i think im gonna increase the weight on some of the exercises next week.

 

[PrinceVegeta]

awesome strength all around man!! increase those weights u animal!!

 

[Mikew]

Impressive Ironheart. Got some pics you wanna post?

 

[ironheart]

Impressive Ironheart. Got some pics you wanna post?

thanks man. i think i'm gonna post some before and after diet pics as my diet will start soon. i'm only going to take off 2 - 3kg but i think the difference will be noticeable. i'm currently about 95kg and i'll cut down as much as possible but stay above 90kg.

 

[Arcane1129]

Brutal BB rows man, good work. Hope your diet goes well.

 

[Rocky]

Rows and presses are superb.

Looking forward to seeing some pics too!

 

[miamiracing]

great workout, thats some serious strenght

 

[Daniel Andersson]

Really nice weights as always bro keep going

 

[Lionheart]

Strong sessions iron.