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ironheart - in progress.

Mikew

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Inspiring arm-session, even tho I despise doing arms myself.

P.s Grats on your VIP!
 
Bulkboy

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damn bro, those seated extensions are just plain crazy!! no wonder ur bench is so strong with triceps power like that!:D all the curls are looking great too:) i would really discard the kickbacks though;)
 
Big_Guns_Lance

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Wow man, those e-z bar extensions are awesome
 
Lionheart

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Strong benching iron.Good motivation for me,i think ill go for 6 reps nextweek w the bench.:D
Brutal work for legs also.Thats one crazy set you did in legpresses.You should try breathing squats next time,maybe?...and your triceps strenght is just awesome.Good work lately bro:2:
 
h0ke

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Strong sessions as always ironboy! Congrats for that PB and that VIP status too ;).
 
ironheart

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wendesday 10/07 - 08

shoulders

seated smith shoulder press:
25kg - 1 x 20 (warmup)
45kg - 1 x 15 (warmup)
65kg - 2 x 10
85kg - 1 x 6
95kg - 1 x 6
105kg - 1 x 5

seated db shoulder press:
30kg - 1 x 10
35kg - 1 x 10
40kg - 1 x 8

seated side laterals:
17.5kg - 2 x 10 - form was getting sloppy on the second set, dropped to 15kg
15kg - 2 x 10

seated bent over side laterals:
20kg - 2 x 10
20kg - 2 x 10 - superset with 10kg

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

felt good today, i was happy with the smith press.
 
Big_Guns_Lance

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hey man, those smith presses were awesome!!! and those shrugs were heavy ass
 
El Freako

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Heavy ass presses there Ironheart!
 
ironheart

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friday 11/07 - 08

back

deadlift:
50kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
170kg - 1 x 4
200kg - 1 x 4
230kg - 1 x 1
250kg - 1 x 1

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

lat pulldown:
100kg - 3 x 10

hammer grip pulldown:
80kg - 2 x 10

light cable rows:
80kg - 2 x 10 sqeezing reps

good session today, deads felt good.
 
El Freako

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Fucking massive deadlifts there Ironheart and even more impressive that you continued on to do bent rows with 140kg! Nice work mate!
 

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Hypocrisy86

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Helllls ya buddy!
kill the deads !! :D
 
tkD

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heavy ass weights there bro, deads, bb rows and lat pulldowns were fucking huge, keep up the good work Iron, and congrats for being a Vipy member :keke: :2:
 
Mikew

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Inspiring, awesome and all-out manly :p
 
R

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whao awesome log here dude, those are some great numbers you are putting up, sorry ive missed out on it for this long :hide:

im going to try and go through your log, see what you've been up to :spy:
 
Big_Guns_Lance

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Deadlifts look crazy man and those bent-over rows are as well!
 
Bulkboy

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deadlifts are just extreme! i hope to be able to pull as much as u do one day!:D barbell rows are sick too, and for doing them after deads too. crazy good workout bro:2:
 
ironheart

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thanks for all the comments fellas:tiphat:

this week will be a bit different. i'm going to be able to train on wendesday and thursday. so today i did chest & shoulders.

chest

bench press:
20kg - 1 x 25 (warmup)
40kg - 1 x 15 (warmup)
60kg - 1 x 10 (warmup)
80kg - 1 x 6
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 4

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

machine flyes:
60kg - 3 x 10

shoulder

machine shoulder press:
40kg - 1 x 10 (warmup)
60kg - 2 x 10
80kg - 2 x 8 oh boy, pressing strenght was gone

side laterals:
17.5kg - 4 x 10

seated bent over side laterals:
20kg - 2 x 10
20kg - 2 x 10 - superset with 10kg till failure

that's it for today, the session was allright. tomorrow morning i'll do arms and then legs in the evening. stay tuned guys.
 
Lionheart

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Awesome work w the shoulders, back and chest.Deads are very strong:xyxthumbs:
 
tkD

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heavy benching bro, you have strong chest for sure, keep up the good work Iron :2:
 

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