ironheart - in progress.

[The Creator]

Looks like a real productive session. Great deads and rows.

 

[ironheart]

monday 09/06 - 08

chest & abs

bench press:
20kg - 1 x 25 (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 - 1 x 8
110kg - 1 x 6

machine bench press:
80kg - 1 x 10
90kg - 1 x 10
100kg - 1 x 10

machine flyes:
50kg - 3 x 10

 

[ironheart]

for abs i did some crunches and machine crunches.

 

[Lionheart]

Strong session.Makes me try harder in the gym

 

[ironheart]

tuesday 10/06 - 08

legs

squat
20kg - 1 x 20 (warmup)
60kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
130kg - 1 x 6
160kg - 1 x 4
190kg - 1 x 3
160kg - 1 x 8

i was really happy with the squats today.

leg press:
160kg - 1 x10
200kg - 1 x 10
240kg - 1 x 10
270kg - 1 x 10
300kg - 1 x 8
the last two sets where 90 degree reps but the other sets where ass to the grass reps

leg extension:
75kg - 2 x 15
90kg - 2 x 15 - dropped down to 40kg after the last sets and did som e squeezing reps

leg curl:
40kg - 1 x 15
50kg - 1 x 15
60kg - 1 x 15
70kg - 1 x 12
80kg - 1 x 10
60kg - 1 x 15

felt great today, i was really happy with the session. but what happened after the session fucked my day up. here's what happened. i live on an island and i have to drive through a under water tunnel to get to the main land where the gym is. i drive my scooter because thats free. and on the way home the bloody thing run out of gas in the middle of the tunnel, and the gas light had stopped working so i had no idea i was that low on gas. so i had to walk out of the tunnel which is pretty steep for 4-5 km. and ofcourse i left me phone at home so i had walk all the way home with my legs allready feeling like gelly after the leg session. and what the fuck is up with people, nobody would pick me up when i was walking in the tunnel with a motorcycle helmet in one hand and and my thumb up with the other, take a fucking hint. so now you can all laugh at my misery. have a nice day.

 

[El Freako]

Great session as usual mate, that 190kg squat in particular!

 

[Arcane1129]

This is the first time I've checked your log- had no idea you were such a beast!

That REALLY sucks about the walk home. What are the chances you wouldn't have gas, you'd be in the middle of the tunnel, the light wouldn't work, you wouldn't have your phone, and to top it all off...leg day. Wow...rough.

 

[Rocky]

Awesome sessions. A LOT of benching but all strong sets.
Squat was nothing short of superb weight.

As for your story about the walk home... - how's that for sympathy!

 

[ironheart]

wednesday 11/06 - 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

db overhead extension
17.5kg - 2 x 10

db kickbacks
17.5kg - 2 x 10

cable extension
50kg - 2 x 12

biceps

seated db curl
12kg - 1 x 10
20kg - 1 x 10
25kg - 3 x 8

db preacher curl
20kg - 3 x 10

overhead cable curl
30kg - 3 x 10

 

[ironheart]

thursday 12/06 - 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 12

machine shoulder press
60kg - 1 x 10
70kg - 1 x 10
80kg - 1 x 10

side laterals
20kg - 4 x 10

seated bent over side laterals
20kg - 4 x 10

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

 

[ironheart]

friday 13/06 - 08

back

dealift
50kg - 1 x 15 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
250kg - 1 x 1 i'm not saying that i didnt struggle but it was actually easier than i thought it would be.

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

hammer grip pulldown
80kg - 2 x 10
60kg - 1 x failure

i felt great today. been in great shape this week

 

[tkD]

great session buddy, awesome deads

 

[Hypocrisy86]

Heavy Deads there man 500+lbs is alot of effing weight to lift.

 

[Daniel Andersson]

Awesome lifts Iron!
Great deads for sure

 

[El Freako]

Great work all round mate!

How do your elbows feel doing the overhead ezy-bar work? Mine have started playing up when I go heavy.

 

[Lionheart]

You fn bastard.How the hell im suppose to keep up with you:angrydude:
Seriously..great work man.Strong squats and deads

 

[Mikew]

Wow! 250kg deads is waaaaaaaaaaaaaay impressive. Good work mate!

Looking forward til the day my diet is over and im fully recovered. Then my dear friend, I will just say then... : )

 

[miamiracing]

heavy deads motherf.. keep it going man

 

[ironheart]

thanks for all the supporting comments guys

el freako - it hurts a little during the sets but i think thats just because the weight is heavy, it goes away pretty fast. i think the key to this exercise is to do a thorough warmup

lionheart - hehe, thanks man. gotta step it up baby

mikew - thanks buddy. i'll be expecting some big numbers from you when your diet is over. and i know your good for it too

 

[ironheart]

monday - 16/06 - 08

chest

bench press:
20kg - 1 x 20 (warmup)
40kg - 1 x 10 (warmup)
60kg - 1 x 10 (warmup)
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

decline machine bench press:
80kg - 1 x 10
100kg - 2 x 10

incline db flyes:
20kg - 3 x 10