ironheart - in progress.

[Hypocrisy86]

if you keep that up that backs gonna be one massive heap of MUSCLE!!
great job on tbars man!

 

[The Creator]

Real solid back work with big weights especially considering the reps!

 

[ironheart]

wednesday 23/04 - 08

did'nt train on monday and tuesday this week cause i was away. but back in the gym today. just did arms and going to do legs later today.

arms

triceps

seated EZ-bar triceps extension:
30kg - 2 x 12 (warmup)
50kg - 1 x 10
60kg - 1 x 10
70kg - 1 x 10

cable extensions: (in the crossover)
the stack (not sure how many kg) - 3 x 10

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

biceps

straight bar curl:
40kg - 2 x 10 (warmup)
60kg - 1 x 10
50kg - 1 x 10
40kg - 1 x 10

DB concentration curl:
17.5kg - 3 x 10

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

pretty good session, i hope my leg session later will be just as good.

 

[Daniel Andersson]

You are one strong mother

 

[ironheart]

wednesday 23/04 - 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
160kg - 1 x 6
140kg - 1 x 6

lunges with dumbells:
22.5kg - 4 x ??? did'nt count the reps

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

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

the session was allright. it felt heavier than last week but i was sort of expecting that since i was drunk on monday and have only eaten crappy food the last two days. so i i'm happy i was able to use the same weights as last week.

 

[loiacanoa]

Good leg day man. Squats look pretty brutal. Good strength too.

 

[philosopher]

Nice squats m8. Keep up the good work

 

[Hypocrisy86]

superb-0 job on the leg extensions Ironheart!
plus those squats, from 20kgs, to 180 and drop setting? pretty impressive man!!!

 

[Rocky]

Can't complain with that session. Huge squatting and lunges for reps straight after!!

 

[ironheart]

thursday 24/04 - 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

DB side laterals:
20kg - 4 x 10

seated bent over side laterals:
20kg - 4 x 12

cable bb shoulder raises:
40kg - 4 x 10

shrugs:
100kg - 2 x 14
140kg - 2 x 14
180kg - 2 x 14
100kg - 1 x failure

 

[Mikew]

I see you have increased your weights both in lateral and rear delt raises. Good work

 

[high_five]

Great session bro! Keep up the hard work.

 

[ironheart]

friday 25/04 - 08

back

took it easy on the lower back today cause my lower back was still tierd after heavy squats on wednesday and shrugs yesterday. so i focused more on back with this session.

chins:
bw - 3 x 10

pulldown behind the neck:
100kg - 3 x 8

revesred grip pulldown:
100kg - 3 x 10

resersed grip cable rows:
100kg - 3 x 10

narrow grip rows:
100kg - 3 x 10

pretty easy session today but got a good feel from it and a good pump.

 

[h0ke]

Strong sessions ironman!

 

[Rocky]

Nice job - good consistent use of 100kg throughout - saves mucking about with adjusting weight!

 

[wrestling lyon]

sometimes those pump workouts are a good change of pace after doing some heavy workouts
keep up the solid work ironheart

 

[ironheart]

monday 28/04 - 08

chest

bench press:
20kg - 1 x 25 (warmup)
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 5

incline bench press:
60kg - 1 x 10
100kg - 1 x 8
110kg - 1 x 8

decline benck press:
60kg - 1 x 10
100kg - 1 x 10
110kg - 1 x 8

DB flyes:
25kg - 3 x 10

good session today. i took last weeks chest session off to allow my chest to recover completely and it seems to have helped couse i was in good shape today.

 

[Mikew]

Great to hear that you are feeling good Iron. And I can tell that you ain´t lying by looking at your session.

 

[miamiracing]

hehe i always like to go in here and watch your crazy session

heavy ass weight for a skinny bitch

 

[loiacanoa]

solid chest session man. I took chest off last week as well to let it heal.