ironheart - in progress.

[ironheart]

ah, that sounds great bro what are u gonna study and where in the country are u gonna live?

physical education or "idrett" as we say. i'll be living in Santa Barbara, California.

 

[El Freako]

physical education or "idrett" as we say. i'll be living in Santa Barbara, California.

Nice...

Should have come to Oz though, is better.

 

[Lionheart]

Strong squats man.Good luck with your studies

 

[ironheart]

wednesday 25/06 - 08

arms

triceps

CG bench press:
20kg - 1 x 20 (warmup)
40kg - 1 x 12 (warmup)
60kg - 1 x 10
80kg - 2 x 10
110kg - 2 x 10

dips:
bw - 1 x 20
bw+20kg - 2 x 15

overhead db extension:
17.5kg - 2 x 10

cable extension with rope:
30kg - 2 x 10

biceps

ez-bar curl:
30kg - 2 x 10 (warmup)
50kg - 3 x 10

db hammer curl:
25kg - 3 x 8

db preacher curl:
17.5kg - 3 x 10

did some calves and abs too.

 

[ironheart]

thursday 26/06 - 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

side laterals:
17.5kg - 4 x 10

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

bent over side laterals (slow movement)
12kg - 2 x failure

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

 

[Hypocrisy86]

awesome shoulder.back session man
shrugs to failure after all of that is crazy
42g db presses is fucking awesome!

 

[El Freako]

Great sessions as usual Ironheart, especially those final sets on the CG bench.

 

[Bulkboy]

42 kg dumbell presses, 110 kg close grip bench, man ure lifting some monster weights bro

u should post up some pics man, let us c the result of the heavy ass lifting

 

[ironheart]

friday 27/06 - 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
260kg - 1 x 1 PB

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10 - that was heavy after the deads

lat pulldown:
100kg - 3 x 10

hammer grip pulldown:
80kg - 3 x 10

really happy with the session today. now i can relax in the weekend with good conscience.

 

[ironheart]

42 kg dumbell presses, 110 kg close grip bench, man ure lifting some monster weights bro

u should post up some pics man, let us c the result of the heavy ass lifting

thanks bro.

yeah i'll try to get some pics taken soon. stay tuned

 

[El Freako]

I just read your numbers for back...

:crymeariver:

I'm going to kill myself now, there's no reason to train back anymore because I'll never get those numbers, and if there's no reason to train back anymore then there's no reason to live.

Goodbye all...

 

[ironheart]

i'm sorry for making El Freako kill himself. may he rest in peace. he will be missed. please dont ban me. i swear i wont kill any more members.

 

[El Freako]

SURPRISE! RESURRECTION!

Just call me El Freaky Jesus...

 

[Daniel Andersson]

Simply awesome as always Iron. Great weights

 

[ironheart]

SURPRISE! RESURRECTION!

Just call me El Freaky Jesus...

hallelujah

i now accept el freako as my lord and savior

 

[Mikew]

Very good deadlifting. Very good rows. Very good everything really.

 

[ironheart]

thanks Daniel and mikew

tuesday 01/07 - 08

legs

squat
20kg - 1 x 20 (warmup)
60kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
120kg - 1 x 6
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 4
140kg - 1 x 9 :angrydude: damn that was fucking annoying, lost balance and just got the 9th rep up, the 8 first were easy though.

leg press:
130kg - 1 x 10 (warmup)
220kg - 3 x 10
220kg - 1 x 15

leg extension:
75kg - 4 x 12

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

 

[El Freako]

Nice wheels-work Ironheart. Great numbers.

 

[Hypocrisy86]

hey Iron, Squats are looking great bro
dont let that get to you too much man
that anger will go good for next time !
solid session!

 

[Bulkboy]

sick squatting bro, u really massacred those legs of yours thats the way to go

btw where is ur chest session, did u skip it this week or what?