ironheart - in progress.

[Daniel Andersson]

Good weights in both the back session and the chest session.
Awesome work as always Iron

 

[ironheart]

tuesday 29/04 - 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 4 - PB - felt great. i had much more control on this weight now

front squat:
100kg - 2 x 6
120kg - 2 x 6

leg extension:
60kg - 2 x 15
80kg - 2 x 15
100kg - 1 x 15
100kg - 1 x 20

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

this week has been pretty good so far so i hope i can continue on the same track.

 

[ironheart]

wednesday 30/04 - 08

arms

triceps

cable extensions: (in the crossover so i dont know how many kgs it actually is)
40kg - 2 x 12 (warmup)
60kg - 2 x 12 (warmup)
80kg - 2 x 10
100kg - 2 x 10

one-armed overhead DB extension:
17.5kg - 3 x 10

close grip bench & overhead cable extension with rope superset:
CG bench 50kg x 10 - rope extension 50 kg x 10 - 2 sets

biceps

EZ-bar curl:
20kg - 1 x 12 (warmup)
30kg - 2 x 10 (warmup)
55kg - 3 x 10

seated DB curl:
22.5kg - 3 x 8

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

 

[miamiracing]

great workouts, squats looking damn good congrats for that pb btw...

cable extentions are damn crazy too

 

[The Creator]

Workouts looking real strong. Gotta love the close grip bench for some tri mass!

 

[philosopher]

Nice PB on the squats man. Thats heavy weight there m8.

 

[Daniel Andersson]

Awesome sessions iron. Great squats

 

[h0ke]

That 4x180kg is grazy it's very good PB! Both sessions are totally strong as always!

 

[ironheart]

thanks for all the comments guys

thursday 01/05 - 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

reverse incline flyes:
15kg - 2 x failure

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

 

[Mikew]

Damn impressive squats. I wish I could squat like that, now I can barely do the bar. Rest of the sessions looks good aswell.

 

[ironheart]

friday 02/05 - 08

back

chins:
BW - 3 x 10

pulldown behing the neck:
80kg - 3 x 10

reversed grip pulldown:
100kg - 3 x 10

bent over 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

played soccer for about 2 hours after the session. damn i'm tired now, i need some rest.

 

[miamiracing]

hell yea, get some rest, eat a nice steak and get your co** sucked

 

[Rocky]

Nice session. I remember last time I player football I ached like mad in places I don't normally!

 

[The Creator]

Real strong session! Keep it up!

 

[miamiracing]

updates fella? updates? wanna see some big weights man

 

[ironheart]

i've been away for a few days and did'nt have access to the web. only cardio training those days. walked a 6 hour trip up a mountain one day, good cardio and good for the calves aswell.

but today i was back in the gym

arms

triceps

close grip bench press:
20kg - 1 x 20 (warmup)
40kg - 1 x 12 (warmup)
60kg - 2 x 10
80kg - 2 x 10
100kg - 2 x 10

dips:
BW - 1 x 20
BW+10kg - 1 x 20
BW+20kg - 1 x 15

one armed overhead DB extension:
17.5kg - 3 x 10

cable extension: (in the crossover)
80kg - 3 x 10

biceps

straight bar curl:
40kg - 2 x 10 (warmup)
60kg - 1 x 9 1/2
50kg - 1 x 10
40kg - 1 x 10

DB curl:
22.5kg - 3 x 8

preacher curl:
40kg - 3 x 10

i was a little low on energy on todays session cause i played beach volleyball for about an hour before the session. but i'm happy with the session, felt good.

 

[Till]

Damn sessions lately! Strong as a bull.

 

[Hypocrisy86]

Even for losing some energy from volleyball you still did one helluva workout
220lb close grip presses!! maddd!

 

[ironheart]

thursday 08/05 - 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 12

reverse incline flyes:
15kg - 1 x 10
12kg - 2 x 12

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

 

[Mikew]

Good sessions there Ironheart. Side laterals are real nice.