ironheart - in progress.

[ironheart]

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.

word. it feels much better when i do the clean and jerk style, and i do it quite often. but for some reason i did the ordinary front squat style this time. but i can asure you that i'll do the C&J style next time.

 

[ironheart]

friday 23/05 - 08

back

chins:
BW - 2 x 12
BW - 2 x 10

pulldown behind the neck:
80kg - 3 x 10

underhand grip pulldown:
100kg - 3 x 10

deadlift:
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 8
180kg - 1 x 6

did'nt feel like doing 200+ deads today

bent over rows - i did 2 sets with overhand grip and 2 with underhand grip
100kg - 2 x 10
140kg - 1 x 10
140kg - 1 x 6 - i was going for 10 but it just was'nt gonna happen, there was no strenght left.

 

[El Freako]

did'nt feel like doing 200+ deads today

Pussy

 

[Pain]

Solid back workout. Is there a reason for doing the rows last? You row as much as you deadlift. Impressive.

 

[wrestling lyon]

thats a solid back session man
I'll catch up...eventually hopefully
keep up the good work

 

[ironheart]

Is there a reason for doing the rows last?

no not really. i sometimes mix up the order of the exercises and this time rows just came in last.

 

[philosopher]

Heavy deads m8. Keep up the good work

 

[Rocky]

180kg for 6 is still damn heavy. Solid back session for sure.

 

[ironheart]

monday 26/05 - 08

chest. light session.

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

incline DB press:
40kg - 2 x 10
40kg - 1 x 12

decline DB press:
40kg - 2 x 10
40kg - 1 x 12

cable flyes:
30kg - 4 x 10

 

[ironheart]

tuesday 27/05 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 1 x 6
170kg - 1 x 5
180kg - 1 x 2

front squat:
100kg - 2 x 6
130kg - 2 x 4

smith lunges:
60kg - 3 x 10 each leg

leg extesion: i was in different gym today and this machine made the kgs heavier.
45kg - 2 x 15
75kg - 3 x 15

did'nt have time for hams today. the session was allright. the heat was killing me today.

 

[Rocky]

Strong squats. Nothing to be disappointed with there. Benchin was good too - like the way you upped the ante on the last set of the DB presses and raised the reps up!

 

[ironheart]

wednesday 28/05 - 08

arms & calves

triceps

lying ez-bar extension:
20kg - 2 x 10 (warmup)
30kg - 2 x 10 (warmup)
50kg - 1 x 10
60kg - 1 x 10
65kg - 1 x 10

cable extension:
45kg - 1 x 10
50kg - 1 x 10
55kg - 1 x 10
60kg - 1 x 8

cable extension with rope:
30kg - 3 x 10

calves

standing calve raise machine:
100kg - 2 sets (i dont count the reps when i train calves)
180kg - 2 sets
250kg - 2 sets

biceps

ez-bar curl:
30kg - 2 x 10 (warmup)
55kg - 2 x 10
50kg - 1 x 10

DB hammer curl:
25kg - 3 x 8

cable preacher curl:
27.5kg - 3 x 10

so this was the second session at the new gym. i have to go to another gym now because the gym i used to train in is closed (bankrupt) so the weight on some of the machine exercises will change.
pretty good session today. got a massive pump

 

[Mikew]

Sucks about the gym, but who knows, it might be a upgrade.

You are very even in your strength in all exercises, so it seems you have no lacking bodypart, which is really good if thats the case.

 

[El Freako]

I hate changing gyms, there's always something that the old gym had that the new gym doesn't.

Good session by the way.

 

[anaboliod]

gotta love the pump! killer work out bro, hope you figure that gym thing out!

 

[Hypocrisy86]

yea, sucks bout the gym. thats very inconvenient.
well still, you managed a helluva bad ass workout man
impressive bb curls in there and tris must be feeling good n sore

 

[ironheart]

thursday 29/05 - 08

shoulders

seated DB shoulder press:
15kg - 1 x 20 (warmup)
20kg - 1 x 20 (warmup)
25kg - 1 x 10
30kg - 1 x 10
37.5kg - 1 x 10
42.5kg - 1 x 11

well, changing gym did'nt solve my dumbell problem. 42.5kg are the heaviest dbs here. damn

side latarals:
20kg - 4 x 10

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

ez-bar upright rows
50kg - 2 x 12

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

 

[ironheart]

friday 30/05 - 08

back

deadlift:
50kg - 1 x 12 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
240kg - 1 x 1

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10

pulldown:
80kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 10

underhand grip pulldown:
80kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 10

light row wide grip (squeezing reps)
80kg - 2 x 10

light row narrow grip (squeezing reps)
80kg - 2 x 10

good session today. i was actually suprised by my shape today since i heavent been at my best lately. i hope this continues.

 

[Mikew]

Awesome back session. Impressive deadlift there with the 240kg

 

[The Creator]

Damn thats a huge back session! And like mike said, those deads are impressive. I'm plannin on trying to hit a back session with that kind of intensity tomorrow so check it out!