ironheart - in progress.

[Daniel Andersson]

Really impressive deads man. Keep at it and 250kg is soon your

 

[miamiracing]

sup dude,

your workout looks super strong like always.. must be the hot norway chicks who push you like that

 

[ironheart]

thanks for the comments guys

monday 02/06 - 08

chest

bench press:
20kg - 1 x 20 (warmup)
40kg - 1 x 10 (warmup)
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 4

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

machine bench press:
80kg - 2 x 10

incline DB press:
42.5kg - 2 x 10

did some calves and abs at the end of the session.

the session was allright. nothing special. i can feel that my strenght in pressing movements has dropped a little bit during the diet, but i guess that is to be expected.

 

[Mikew]

i can feel that my strenght in pressing movements has dropped a little bit during the diet, but i guess that is to be expected.

Same here bro, same here : (

 

[philosopher]

Jep you can expect that but the weights are still more than descent

 

[El Freako]

i can feel that my strenght in pressing movements has dropped a little bit during the diet, but i guess that is to be expected.

Good! It'll give some of us others a chance to catch up!

 

[Lionheart]

Strong deads ,strong everything.Keep it up buddy

 

[ironheart]

tuesday 03/06 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 3
140kg - 1 x 10

leg press:
140kg - 1 x 10
180kg - 1 x 10
210kg - 1 x 10
240kg - 1 x 10
270kg - 1 x 10

leg extension:
45kg - 2 x 15
75kg - 2 x 15
90kg - 2 x 15

leg curl:
30kg - 1 x 15
40kg - 1 x 15
50kg - 1 x 15
60kg - 1 x 12

it was torture training legs today, i'm not used to this damn heat thats been here lately. but i still feel that i was able to get a decent session so i cant really complain.

 

[Rocky]

Considering the heat and the diet you are still hoiting some damn impressive weights everywhere!

 

[El Freako]

How deep do you hit your squats?

 

[ironheart]

How deep do you hit your squats?

i go below parallel. it might not be ass to the grass on the heaviest set but its allways below parallel.

 

[El Freako]

Well 180 below parallel is definitely a fucking good job!

 

[ironheart]

wednesday 04/06 - 08

arms & calves

triceps

seated ez-bar extension:
20kg - 2 x 15 (warmup)
30kg - 2 x 10 (warmup)
50kg - 1 x 10
60kg - 1 x 10
65kg - 1 x 8

cable extension:
40kg - 1 x 10
45kg - 1 x 10
50kg - 1 x 10

cable extension with rope:
30kg - 3 x 10

cavles

calve raises in the leg press:
???kg - 3 x ???

standing calve raise machine:
200kg - 3 x ???

biceps

seated db curl
10kg - 1 x 10 (warmup)
17.5kg - 1 x 10 (warmup)
22.5kg - 2 x 8
25kg - 1 x 8

preacher curl:
40kg - 3 x 10

overhead cable curl:
30kg - 3 x failure

 

[philosopher]

Nice session m8

 

[ironheart]

thursday 05/06 - 08

shoulders, calves and abs

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

side laterals:
20kg - 4 x 10

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

upright rows:
50kg - 4 x 10

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

calves

calve raises in the leg press:
200kg - 3 x ???

seated calve raises:
35kg - 3 x ???

abs

crunches:
3 x ???

crunch machine:
50kg - 3 x ???

 

[Lionheart]

Nice strenght you got there bro.Do your shoulders grow easily?

 

[ironheart]

Nice strenght you got there bro.Do your shoulders grow easily?

i guess so. i think shoulders are one of my better body parts.

 

[Lionheart]

i guess so. i think shoulders are one of my better body parts.

Some how i guess it.Your devil in the DB presses.Post some pics bro..i know you have those

 

[El Freako]

i guess so. i think shoulders are one of my better body parts.

I wish mine were... fuckers keep on lagging behind.

Nice sessions mate!

 

[ironheart]

friday 06/06 - 08

back

deadlift:
60kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2

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

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

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

narrow grip cable row:
80kg - 3 x 10 squeezing reps.

pretty good session today. nothing spectacular but it felt good. the week has been pretty good overall.