ironheart - in progress.

[ironheart]

friday 09/05 - 08

back

deadlift:
30kg - 1 x 15 (warmup)
60kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 1 - damn, grip was no good without chalk. time for straps.
220kg - 1 x 2

bent over rows reversed grip:
100kg - 2 x 10
120kg - 2 x 10

chins:
BW - 1 x 10
BW - 1 x 9
BW - 1 x 8 (i loose strenght so fast on chins, after the rows i felt like 20kg heavier.

pulldown behind the neck:
80kg - 3 x 10

reversed grip pulldown:
100kg - 3 x 10

it's been a long time since i've done heavy deads, must be 8 months now i think. felt great to do them again. i probably wount go over 220kg now in the summer cause i've started my diet now so i'm not going for any records. but come fall and i'll aim for 250kg++ but that probably wount be until next year at the end of the offseason.

 

[Rocky]

Damn impressive weight for not having done heavy deads for a while - credit for lifting it without straps too!

 

[Lionheart]

Those deads are awesome.Great sessions

 

[ironheart]

saturday 10/05 - 08

quick arms and abs session today

triceps

cable extension: (in the crossover)
40kg - 2 x 12 (warmup)
60kg - 2 x 10
90kg - 3 x 10

seated overhead db extension:
35kg - 3 x 10

overhead cable extension with rope: (in the crossover)
60kg - 2 x 10

biceps

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

DB hammer curl:
22.5kg - 2 x 10

cable preacher curl: (in the crossover)
60kg - 2 x 10

abs

crunches - 3 sets

reverse crunches on bench - 3 sets

 

[PrinceVegeta]

great deads and back session!!

Arms sessios was good too!

 

[knight_rider]

crazy strong as usual! good work!

 

[Paulie]

Looked like a smooth session. How did those cable preacher curls feel? I've never seen anyone do them before.

 

[Hypocrisy86]

great job man, bet those biceps are feeling good right now heh
heavy tricep session as well. continue the hard work man !

 

[Mikew]

Very nice deads, and i know that feeling of loosing strenght on the chins. I often lose 4-5 reps from set to set

 

[Daniel Andersson]

Two awesome sessions ironheart! keep up the good work

 

[h0ke]

Solid sessions m8! Those weights are so crazy, u should post some pics!

 

[ironheart]

monday 12/05 - 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 4 not happy with this, felt heavier than usual

incline bench press:
60kg - 1 x 10
100kg - 2 x 8

decline bench press:
60kg - 1 x 10
100kg - 2 x 8

cable flyes:
30kg - 4 x 10

i guess we all have one of those days, but damn it sucks! :ihavesandinmyvagina . i felt really weak today. oh well, "aint nuthin to it but to do it" i hope i'm gonna come back stronger next week.

 

[ironheart]

tuesday 13/05 - 08

legs

squat:

20kg - 1 x 20 (warmup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 2 x 6
160kg - 1 x 6
160kg - 1 x 4
100kg - 1 x 12

DB lunges:
20kg - 2 x ???
25kg - 2 x ???

leg extesnions:
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 15
100kg - 2 x 12

this week has been quite shit so far. i've given it some thought and i think it has to do with pretty poor nutrition this weekend and not enough water, plus that it's been really hot these last few days. gotta get my shit together and regain my strenght.

 

[Mikew]

The heat can bring you down very fast, if you dont keep up with the fluids. Drink up and get back into the gym : )

 

[ironheart]

wendesday 14/05 - 08

arms

triceps

seated EZ-bar extension:
20kg - 2 x 15 (warmup)
30kg - 2 x 15 (warmup)
50kg - 1 x 10
60kg - 1 x 10
70kg - 1 x 8 - a little heavier than usual but not too bad

cable extesnion: (in the crossover)
80kg - 1 x 12
85kg - 1 x 12
90kg - 1 x 12

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

biceps

straight bar curl:
20kg - 1 x 12 (warmup)
40kg - 1 x 10 (warmup)
60kg - 1 x 10 - cheated a bit on the last two
50kg - 1 x 10
40kg - 1 x 10

DB hammer curl:
22.5kg - 3 x 8

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

i was in better shape today. not back to normal quite yet, but i'm getting there. so todays session was'nt so bad

 

[El Freako]

Despite the fact you weren't happy with your chest day it was still a pretty good session by any standards. Everyone has off days ever now and again.

 

[philosopher]

Big weight ironheart

 

[ironheart]

thursday 15/05 - 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 6 - i've been weaker on all pressing movments this week:angrydude:

side laterals:
20kg - 4 x 10

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

ez-bar shoulder raise:
50kg - 3 x 10

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

feeling better but i'm far from happy with this week. i'll carb up this weekend and come back stronger next week (i hope). and on saturday it's norways national day so i'll probably eat a lot of cake and other good stuff.

 

[PrinceVegeta]

good training sessions man! keep it up!

 

[ironheart]

friday 16/05 - 08

back

chins:
BW - 1 x 15
BW - 1 x 12
BW - 1 x 10

pulldown behind the neck:
80kg - 3 x 10

under hand grip pulldown:
100kg - 3 x 10

bent over rows:
60kg - 1 x 12 (warmup)
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10

narrow grip cable rows:
100kg - 3 x 10

under hand grip cable row:
80kg - 3 x 10

finally a session i was happy with. i hope i'm back to normal next week.