ironheart - in progress.

[PrinceVegeta]

awesome session man! good overal work for the legs!

 

[ironheart]

Wednesday 30/01 - 08

Arms:

Triceps:

close grip bench press: (have'nt done this exercise in a while so it was cool to try it again. my chest was still pretty sore from the chest session on monday but it did'nt effect the exercise to much)
20kg - 1 x 25 (wormup)
40kg - 1 x 20 (wormup)
60kg - 2 x 10
80kg - 2 x 10
100kg - 2 x 10 (I'll be honest and say that i did get some help from my spotter on the last 2 reps on the second set)

one armed overhead dumbell triceps extension:
15kg - 3 x 10 (strict and slow movment with full room)

cable tricpes extension:
80kg - 3 x 12

overhead cable triceps extension with rope:
60kg - 3 x 10

Biceps:

seated dumbell curl:
10kg - 1 x 20 (wormup)
15kg - 1 x 20 (wormup)
20kg - 1 x 20 (wormup)
25kg - 1 x 16

preacher curl:
40kg - 3 x 12

overhead cable curl:
30kg - 3 x 10

barbell curl:
30kg -3 x 12 - 15

 

[ironheart]

Thursday 31/01 - 08

Shoulders:

seated barbell shoulder press:
20kg - 1 x 20 (wormup)
40kg - 1 x 20 (wormup)
60kg - 2 x 12
80kg - 2 x 10
90kg - 1 x 6

seated dumbell front laterals:
15kg - 4 x 20 (10 each arms) slow and strict, no swing.

seated dumbell side laterals:
15kg - 4 x 10

seated bent over side laterals:
15kg - 4 x 10

shrugs:
100kg - 2 x 12
140kg - 2 x 12
180kg - 2 x 12
100kg - 1 x failure

 

[Lionheart]

Sweet sessions bro.Very strong shrugs!!

 

[PrinceVegeta]

Nice sessions there!keep it up mate!!

 

[Rocky]

Close grip was really strong even with a spot. Nice high rep bi work too, and those delts are strong too.

 

[ironheart]

Monday 04/02 - 08

Chest:

Went a little lighter than normal today because i was pretty drunk this weekend and did'nt feel very strong. but it was'nt as bad as i thought and the workout was pretty decent.

bench press:
20kg - 1 x 25 (wormup)
40kg - 1 x 20 (wormup)
60kg - 1 x 12
80kg - 1 x 10
100kg - 1 x 8
120kg - 1 x 6

incline bench press:
60kg - 2 x 10
100kg - 2 x 6

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

cable flyes:
30kg - 3 x 10

incline cable flyes:
25kg - 3 x 10

 

[Mikew]

Don´t let the booze get you down : ) Still strong though.

 

[PrizeFighteR]

just stopping by..these lifts are awesome.

 

[The Sheriff]

pretty good weight for a light day, good work man

 

[Daniel Andersson]

Pretty good weight for going light

 

[ironheart]

Tuesday 05/02 - 08

Legs:

my back did'nt feel so good today so i decided not to go for the heavy weights today. instead i did some giant sets. it's been a long time since i've tried this sort of training so i did'nt really know what to expect.

front squat - 60kg - 12 reps

walking lunges with dumbells - 22.5kg - i think the distance was about 30 - 40 meters

squat - 60kg - 12 reps

leg extensions 60kg - 15 reps



did 4 rotations with this set with about 3-4 minutes rest between each set.

after catching my breath and the dizziness went away i went over to hamstrings

leg curl:
40kg - 1 x 15 (wormup)
60kg - 2 x 12
80kg - 2 x 12
60kg - 2 x 12

it was one of the hardest and most intence workouts i've had in awhile. the burn and the pump i got from the giant sets was insane. i think i'm gonna start doing this kind of workout once i awhile cause it really felt good, and it only took me about 45 minutes.

 

[PrinceVegeta]

Awesome session dude!!good looking giant set for sure!

 

[Mikew]

I tried one of these giant sets for legs the other day. The pump was unbelievable. Much greater then a "normal" session. Its quite good to mix it up sometimes. Good workout Ironheart!

 

[ironheart]

Thanks guys, appreciate it

 

[ironheart]

Wednesday 06/02 - 08

Arms:

Triceps:

seated e-z bar triceps extension:
20kg - 2 x 15 (wormup)
30kg - 2 x 15 (wormup)
50kg - 2 x 10
60kg - 1 x 8

dumbell kickbacks:
15kg - 3 x 10

cable triceps extension:
80kg - 3 x 12 (did it in the cable crossover so it's not actually 80kg)

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

Biceps:

seated dumbell curl:
10kg - 1 x 20 (10 each arm)
15kg - 1 x 20
20kg - 1 x 20
25kg - 3 x 16

preacher curl:
40kg - 3 x 10

concentration curl:
15kg - 3 x 10

barbell cable curl:
60kg (in the crossover) - 3 x 12

felt pretty good today. my arms are still pumped as i'm wtriting this. gotta love teh pump

 

[PrinceVegeta]

Awesome arm session man!! grat arms baby!! whoooooooooooooooooooo

 

[ironheart]

Thursday 07/02 - 08

shoulders:

seated barbell shoulder press:
20kg - 1 x 20 (wormup)
40kg - 1 x 15 (wormup)
60kg - 2 x 10
80kg - 2 x 8
90kg - 1 x 8 (this felt good today, think i'll have a go at 100kg in a few weeks)

seated front laterals:
15kg - 4 x 20 (10 each arm)

seated side laterals:
15kg - 4 x 10

seated bent over side laterals:
15kg - 4 x 10

shrugs:
100kg - 2 x 12
140kg - 2 x 12
180kg - 2 x 12
100kg - 1 x failure

pretty good workout today, felt strong and had a lot of energy. it was fun

 

[h0ke]

Nice sessions mate. Those seated db curls looks good. Those shrugs looks nice too! Keep doing it buddy.

 

[The Sheriff]

good work iron, strong barbell presses and shrugs