ironheart - in progress.

[Mikew]

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

P.s Grats on your VIP!

 

[Bulkboy]

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

 

[Big_Guns_Lance]

Wow man, those e-z bar extensions are awesome

 

[Lionheart]

Strong benching iron.Good motivation for me,i think ill go for 6 reps nextweek w the bench.
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

 

[h0ke]

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

 

[ironheart]

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]

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

 

[El Freako]

Heavy ass presses there Ironheart!

 

[ironheart]

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]

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

 

[Hypocrisy86]

Helllls ya buddy!
kill the deads !!

 

[tkD]

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

 

[Mikew]

Inspiring, awesome and all-out manly

 

[Rageking]

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

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

 

[Big_Guns_Lance]

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

 

[Bulkboy]

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

 

[ironheart]

thanks for all the comments fellas

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]

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

 

[tkD]

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

 

[Rageking]

animal...