ironheart - in progress.

[ironheart]

hey guys. i was really busy last week so i didnt spend so much time on the forum and didnt log all of my session. but this week i'll log them all so stay tuned.

monday 07/07 - 08

bench press:
30kg - 1 x 20 (warmup)
50kg - 1 x 15 (warmup)
70kg - 1 x 10
90kg - 1 x 8
110kg - 1 x 4
140kg - 1 x 5

smith incline press:
65kg - 1 x 10
105kg - 2 x 8

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

machine flyes:
60kg - 2 x 12

did some abs too

the session felt good today.

 

[Bulkboy]

that is one hell of a session bro, looks kinda like mine in regards to exercises, not weight though the benching is truly inspiering. 140 kg for 5 reps is megastrong. and arent u dieting too? bench always been a strong lift for u or did u do something to get it up that much?

 

[tkD]

heavy benching bro, looks similar to Ronnie's chest routine flat,incline,decline without flyes, good job man

 

[ironheart]

that is one hell of a session bro, looks kinda like mine in regards to exercises, not weight though the benching is truly inspiering. 140 kg for 5 reps is megastrong. and arent u dieting too? bench always been a strong lift for u or did u do something to get it up that much?

thanks buddy

no bench press has never been a particularly strong exercise for me, but i've worked really hard at it cause i like to lift heavy in the big three.

i did a 10 week cycle 500mg test.E a week and three week dianabol 30mg a day kickstart. the cycle ended about two months ago. i gained about 15 - 20kg on the bench. and i did a thorough PCT and i have kept most of the strenght i gained on the cycle so i'm pretty happy with that. i was planning on doing a similar cycle now in the summer but now i wont have time until i go the US, so i'll do it in january when i come home.

 

[Bulkboy]

thanks buddy

no bench press has never been a particularly strong exercise for me, but i've worked really hard at it cause i like to lift heavy in the big three.

i did a 10 week cycle 500mg test.E a week and three week dianabol 30mg a day kickstart. the cycle ended about two months ago. i gained about 15 - 20kg on the bench. and i did a thorough PCT and i have kept most of the strenght i gained on the cycle so i'm pretty happy with that. i was planning on doing a similar cycle now in the summer but now i wont have time until i go the US, so i'll do it in january when i come home.

damn those are some awesome gains u got from that little kickstart appreciate ur honesty man, not everyone is willing to admit to using AS, props for that. and ur strenght is nothing short of impressive, natty or not, hell i know of alot of people who use, and not many of em can bench 140 for 5 and noone can deadlift 260 kg

i want to do a cycle myself, but im still 18 years old, so i think ill wait until im around 20-21 before i do my first cycle, think thats the best way to go

btw do u plan to compete?

 

[ironheart]

that's a wise decision to wait until you pass 20 to use AS. i was very temted to do a cycle at 18 but i'm glad i waited.

i want to compete within the next two years, but i have'nt decided when or in what competition yet. i'll just wait until i feel ready and then decide what comp to do.

 

[theweapon]

great numbers ironheart, those squats are impressive and so is your bench, good job brother

 

[ironheart]

tuesday 08/07 - 08

legs

squat:
20kg - 1 x 25 (warmup)
60kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
130kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 2 crappy set, did'nt feel right, had to try again
180kg - 1 x 4 ahh that was better, atleast now i'll sleep well tonight.

leg press:
200kg - 1 x 10
240kg - 1 x 10
260kg - 1 x 10
280kg - 1 x 10
200kg - 1 x 30 that was tough, i was pretty dizzie afterwards.

leg extension:
75kg - 4 x 12

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

the session felt good today. good thing i'll just be sitting in the office tomorrow.

 

[Beau]

great leg session man...nice volume

Do you normally only do one exercise for hams?

 

[ironheart]

great leg session man...nice volume

Do you normally only do one exercise for hams?

thanks man

it depends on how much energy i have left, sometimes i do some stifflegged deads too. and sometimes i do lunges as a quad exercise and that works the hams aswell.

 

[Arcane1129]

30 reps on your last set of leg press...and that's after heavy squats!? You're a beast Iron.

 

[Hypocrisy86]

Lots of reps with those leg presses man
legs will def, feel the burn afterwards
hardcore workout for sure, and those
180kg for 4 squats congrats!!

 

[tkD]

awesome squats brotha, and amazing volume on leg press, good job bro

 

[El Freako]

180kg - 1 x 2 crappy set, did'nt feel right, had to try again
180kg - 1 x 4 ahh that was better, atleast now i'll sleep well tonight.

Lol.

Great session mate, nice heavy numbers.

 

[Bulkboy]

squatting is off the hook, seriously, that is some awesome weight ur doing there. and those leg presses afterwards looked fucking insane 30 reps??!! bet someones having trouble walking today?

 

[Big_Guns_Lance]

Them squats are great man! and 200kg for 20 reps on the leg press is awesome

 

[ironheart]

wednesday 09.07 - 08

arms

triceps

seated ez-bar extension:
20kg - 2 x 15 (warmup)
30kg - 2 x 12 (warmup)
50kg - 1 x 10
60kg - 1 x 10
70kg - 1 x 7
60kg - 1 x 10

db kickbacks:
15kg - 2 x 10

straight bar cable extension:
40kg - 3 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 - 2 x 10

cable preacher curl:
25kg - 2 x 10

did some calves and abs too. felt good today, got a sweet pump.

 

[El Freako]

Alrighty, now that you're VIP we expect your weights to be doubling! I'd like to see you doing extensions with 120kg and curling 100kg next week thank you very much.

 

[PrizeFighteR]

last couple session have been huge, also congrats on the VIP bro

 

[Hypocrisy86]

Going for the massive bicep pump i see ! !
awesome tricep extensions man, some serious weight
keep it up bro!