ironheart - in progress.

[ironheart]

thursday 24/07 - 08

shoulders

seated db shoulder press:
today was probably not the best day to go heavy cause my triceps was really sore, but i went for it anyway.

10kg - 1 x 20 (warmup)
20kg - 1 x 20 (warmup)
30kg - 1 x 10
35kg - 1 x 10
40kg - 1 x 8
47.5kg - FAIL. could'nt get them up by myself. and ofcourse i was stupid enough to try twice and i got a quite noticable pain in my left elbow. not an injury, it's was just my joint telling me "i've had enough of this bullshit, i'm out" (the pain is gone now btw)
so i ripped the tape and plates off and went for a set of 42.5kg. i got 6 reps lol. strenght was gone.

side laterals:
17.5kg - 1 x 10
20kg - 2 x 10
17.5kg - 1 x 10

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

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

did'nt feel that my shoulders had gotten enough work so i did some combo sets of side laterals and bent over laterals.
15kg - 2 x 10 x 10

the complete failure on the presses was pretty depressing but atleast i got an allright session.

 

[Mikew]

Nice session still, despite the mishap with the presses. I hate that you burn too much energy bringing the dumbbells up to starting position, there should be some kind of rack for that kind of thing : )

 

[pGhi]

Great presses and shrugs man! 180x14 is not easy!

 

[Big_Guns_Lance]

Nice workout bro, heavy dumbbell presses there and damn those shrugs are awesome

 

[theweapon]

those dumbell presses are heavy man, better luck with the 47.5 kg press man, just becareful dude! great job!

 

[ironheart]

friday 25/07 - 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
240kg - 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 - 3 x 10

narrow grip cable rows:
80kg - 3 x 10

felt pretty good today. the 240 deadlift went up nice and smooth, should have gone for 250, but i'm happy with the session anyway.

 

[Bulkboy]

holy crap dude! ur deadlifts are astonishing! 240 kg is amazing weight to be pulling. and ull go for 250 next time i guess bent over rows are fucking awesome too, and after having done such deads its even more impressive

btw that shoulder session the other day was awesome. im always impressed by ur pressing stenght, especially ur shoulder presses. great work bro

 

[ironheart]

holy crap dude! ur deadlifts are astonishing! 240 kg is amazing weight to be pulling. and ull go for 250 next time i guess bent over rows are fucking awesome too, and after having done such deads its even more impressive

btw that shoulder session the other day was awesome. im always impressed by ur pressing stenght, especially ur shoulder presses. great work bro

thanks buddy

i thought the shoulder session was a disaster though. i think 47.5 is a bit too heavy atm but i think i'll try 45kg db presses next week.

 

[tkD]

omg 240kg deads are amazing bro, keep it up

 

[Big_Guns_Lance]

Awesome session mate. Your strong as fuck man, 240kg deadlift is amazing and those barbell rows are awesome dude!! When are you going to post pics up of yourself, i want to see how you look with all that super heavy weight your throwing around!

 

[El Freako]

240kg!

I'm sick of checking this log... it just makes me cry.

Ps. What are your stats?

 

[Hypocrisy86]

congrats on the deads man
keep up the hard work Iron!

 

[ironheart]

monday 28/07 - 08

chest

bench press:
20kg - 1 x 20 (warmup)
40kg - 1 x 15 (warmup)
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 4

db incline press:
40kg - 3 x 12

decline bb press:
60kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 15

machine flyes:
30kg - 3 x 10

 

[tkD]

heavy workout bro, keep it up

 

[Big_Guns_Lance]

Great workout mate, 140kg bench is really heavy weight man, good job

 

[El Freako]

Awesome benches IH!

 

[Bulkboy]

great benchpressing man, and that decline press was damn solid too nice session overall

 

[Mikew]

What the others said pretty much sums it up.

 

[ironheart]

thanks guys

tuesday 29/07 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 5
140kg - 1 x 10

leg press:
170kg - 1 x 10
210kg - 1 x 10
250kg - 1 x 10
210kg - 1 x 10

leg extension:
75kg - 2 x 12
90kg - 2 x 12

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

stiff legges deads with db's
25kg - 4 x 10

strenght was pretty good today but it was so hot in the gym that i ran out of energy pretty fast. but i feel i had a decent session.

 

[tkD]

yeah man it sucks when is hot in the gym , but good workout nonetheless, heavy squats bro