ironheart - in progress.

[ironheart]

friday 18/07 - 08

back

deadlift:
50kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2

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 - 3 x 10

 

[Big_Guns_Lance]

wow man, super strong! 220kg deadlift and 140kg barbell rows! Solid workout there mate. when are you going to put some pics up

 

[ironheart]

wow man, super strong! 220kg deadlift and 140kg barbell rows! Solid workout there mate. when are you going to put some pics up

thanks man. i'll try to get some pics up soon.

 

[Braaq]

Wow great back workout bro and killer deads and rows, those definitely stand out. Good job keeping the volume low, I can see your definitely getting stronger since I last checked regularly.

 

[Lionheart]

Awesome back workout bro
I wish mine would have been too..

 

[Rageking]

awesome work on the deads man, heavy wegiht for a double

 

[Hypocrisy86]

Another killer workout broo!!
awesome, deads are going smoooth !!

 

[miamiracing]

great heavy work, but u bent ov row more than u deadlift?

 

[ironheart]

great heavy work, but u bent ov row more than u deadlift?

oh no, just because i only do 6 reps with 140kg when i deadlift and 10 reps when i row does'nt mean that i row more than i deadlift. i can probably deadlift 200kg for 6 - 10 reps but i can't do one rep with that weight on rows.

 

[Daniel Andersson]

Nice back session bro

 

[ironheart]

monday 21/07 - 08

chest

DB bench press:
it's been almost a year since i've done these so i did'nt go that heavy, but it was fun to do them again.
to make the DBs heavier i had to tape 5kg plates onto the sides, but it worked fine.
10kg - 1 x 20 (warmup)
20kg - 1 x 15 (warmup)
30kg - 1 x 10
42.5kg - 1 x 10
52.5kg - 3 x 10

incline db press:
42.5kg - 3 x 10

machine flyes:
60kg - 3 x 10

did some abs and cavles at the end of the session too.

not the heaviest session but i had a crazy pump in my chest at the end so i'm pretty happy with the session.

 

[Lionheart]

didnt go that heavy?Those DB presses lokk strong to me

to make the DBs heavier i had to tape 5kg plates onto the sides, but it worked fine

Youre genious

 

[Mikew]

Hehe nice thing with the tape, and quite an awesome session : )

 

[Bulkboy]

that is one awesome chest session bro. the dumbell presses are awesome, and props for being intuitive and getting some extra weight on em. i think ill bring some tape the next time i do chest so i can do incline dumbell presses again how heavy are ur heaviest dbs at ur gym bro?

 

[Hypocrisy86]

loads of sets in there, that chest must be aching good or bad haha
Thats a ingenious thing there taping the plates, glad to see it worked out well!!!!
52+kgs empowering!!!
keep it up Man!

 

[ironheart]

how heavy are ur heaviest dbs at ur gym bro?

42.5kg

 

[Bulkboy]

42.5kg

stop whining, mine only goes to 30 kg:angrydude:

i cant do anything with those, i had to discard exercises i loved as i got stronger. shoulder presses, dumbell rows, incline dumbell presses, everything must be done with barbell:angrydude:

sorry for the whining:techn9ne:

 

[Big_Guns_Lance]

Great session there matey. Those flat dumbbell press and inclines are really heavy bro

 

[The Creator]

Great heavy training as always!

 

[El Freako]

Nice Macgyver style training IH, good weight you're lifting despite the time off from DBs.