ironheart - in progress.

[El Freako]

I've probably mentioned this before but I'll say it again, those rows are killer dude

 

[miamiracing]

whats crackin' bud?

your last session looks superior !!! great as always

 

[Hypocrisy86]

awesome job there bud. bet your backs feeling them cable rows
good ole workout.

 

[Rocky]

Don't sweat it man. It's just one bad week and you know the reasons why at least so you'll be able to adjust and come back stronger - besides it' not as if those weights are shabby by any means.

 

[ironheart]

monday 19/05 - 08

chest

bench press:
20kg - 1 x 25 (warmup)
40kg - 1 x 15 (warmup)
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 4 - felt better than last week but still not quite up to normal

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

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

low incline DB flyes:
22.5kg - 4 x 10

much better session than last week. i think i'm gonna up the calories a bit to avoid loosing strenght and size. and i dont have that much fat left to loose so i'm only gonna diet for 2 or 3 weeks more. plus i dont plan on getting really ripped since i'm not competing or anything.

 

[El Freako]

Great sets dude, I wish I could whinge about only being able to do 4 reps of 140kg.

 

[Rocky]

Looks good to me and you said it yourself it's better than last week. Onward and upward.

 

[The Creator]

Session looked real good! Its definately tough to keep up strenght when dieting but it looks like you are doing just fine in that department.

 

[ironheart]

tuesday 20/05 - 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 8

front squat:
100kg - 2 x 6
110kg - 1 x 6
120kg - 1 x 4 - the bar came out of position so i had to rack it.

bb lunges:
70kg - 3 x 10 on each leg

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 12
100kg - 2 x 12

 

[Pain]

Very impressive numbers for your squats, good amount of reps/sets too!

 

[El Freako]

front squat:
120kg - 1 x 4 - the bar came out of position so i had to rack it.

This is the main reason why I don't do front squats because I've never been able to get comfortable with the positioning of the bar. I really should try them again one day. Good session though dude.

 

[Mikew]

I hear ya on the front squat....superb exercise, but hard to perform. Its even worse when training in a tank-top and the sweat makes the bar slide downwards on your shoulders.

 

[Lionheart]

Impressive squatting and the whole session looks good

 

[ironheart]

thanks for all the comments guys really helps me stay motivated

wendesday 21/05 - 08

arms

triceps

warmup exercise: cable extesnion 2 sets with 40kg 2 sets with 60kg (in the crossover)

seated ez-bar extension:
30kg - 1 x 10 (warmup)
50kg - 1 x 10
60kg - 1 x 10
65kg - 1 x 10
65kg - 1 x 8

overhead db extension:
35kg - 3 x 10

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

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

biceps

straight bar curl:
20kg - 1 x 10 (warmup)
40kg - 1 x 10 (warmup)
60kg - 1 x 9
50kg - 1 x 10
40kg - 1 x 10

db hammer curl:
25kg - 1 x 8
22.5 kg - 2 x 8

cable preacher curl: (in the crossover)
60kg - 2 x 12

 

[El Freako]

I got kinda excited when I saw that I hammer curled heavier than you this week but then I looked up and saw that you'd BB curled 60kg just before that and it made me sad again.

Great session in general! I love doing the seated Ez-bar extensions too.

 

[Mikew]

Sweet arm session Iron. How was 17 maj?

 

[ironheart]

Sweet arm session Iron. How was 17 maj?

thanks man.

17. mai was sweet. the weather was perfect, lots of good food and lots of fun activities. i was really going for victory in the horse shoe throw, but i was'nt able to beat the old guys. still had a very good time though.

 

[ironheart]

thursday 22/05 - 08

shoulders

did some DB shoulder presses just for fun today since i have'nt done em in a while, allthough i knew that it woul'nt be very challenging as the DBs only go up to 40kg.

DB shoulder press:
15kg - 1 x 20 (warmup)
20kg - 1 x 20 (warmup)
25kg - 1 x 12
30kg - 1 x 12
35kg - 1 x 12
40kg - 1 x 12

did the sets with little rest inbetween so i got a good pump.

side laterals:
20kg - 4 x 10

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

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

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

 

[Rocky]

Huge lifts again. Fantastic work.

With regard to the front squats do you have the bar resting on your front delts then like most people do?

If o and you have trouble with the bar slipping I changed my positioning so that I hold the bar on my delts as if having just performed a clean and getting ready to press it overhead so the bar is supported on my hands on my shoulders and I've found it much better for positioning and feeling more balanced.

 

[alex]

not exactly the training style i prefer but you are very strong...intense stuff mate keep it up!