ironheart - in progress.

[LaMotta]

Nice beach workout mate, keep them guns smokin!

 

[PrinceVegeta]

Awesome session mate!!

 

[PrizeFighteR]

good work iron, strong barbell presses and shrugs

x2

 

[ironheart]

friday 08/02 - 08

back:

my back is getting better but i'm still keeping it light cause i don't want the injury to backfire.

chins:
bodyweight - 4 x 10

pulldown behind the neck:
60kg - 2 x 12
80kg - 2 x 10

wide reversed grip pulldown:
80kg - 2 x 10
100kg - 2 x 10

wide reversed grip cable rows:
60kg - 2 x 12
80kg - 1 x 12

narrow grip cable rows:
60kg - 2 x 12
80kg - 1 x 12

I hope i'm ready to start deadlifting again in two weeks time and go back to my old back routine, cause i'm sick of doing this pussy back training :angrydude: well that's it for now, thanks for stopping by

 

[Lionheart]

Session looking good lately.Those shrugs are strong

 

[Rocky]

Strong sessions. Lifts look really good. Nice call on watching your back and keeping safe. Still hoisting impressive weight despite the back issues.

 

[ironheart]

saturday 09/02 - 08

arms

sometimes i do arms twice a week, just cause i want to add some size to my arms and just feel like training. hey what else is there to do on a saturday, right?

Triceps:

lying cable triceps extension: (in the cable cross over so the kg are not accurate)
40kg - 2 x 12 (wormup)
60kg - 2 x 12
80kg - 1 x 12

overhead dumbell triceps extension:
15kg - 3 x 10 (slow and strict with full room)

overhead cable triceps extension with rope:
60kg - 3 x 10 (in the crossover)

biceps:

cable preacher curl: (in the cross over)
40kg - 2 x 12 (wormup)
60kg - 3 x 10

dumbell concentration curl:
15 kg - 3 x 10

overhead cable curl:
30kg - 3 x 12

pretty light workout today, but got a good pump and felt good so it was fun.

 

[miamiracing]

good workout iron, looks good

 

[Rocky]

Session looked good. Like the high reps to get the blood in those guns.

 

[Mikew]

I know the feeling of dead-lift hungering, as I myself had it today! Don´t worry tho, you´ll be back in good shape in no time.

 

[ironheart]

monday 11/02 - 08

chest:

bench press:
20kg - 1 x 25 (wormup)
40kg - 1 x 20 (wormup)
60kg - 1 x 10
90kg - 1 x 8
110kg - 1 x 6
130kg - 1 x 4 :angrydude: (was hoping for atleast 5 today)

incline bench press:
60kg - 2 x 10
100kg - 2 x 8

decline bench press:
60kg - 2 x 10
100kg - 2 x 10

cable flyes:
30kg - 3 x 10

incline cable flyes:
25kg - 3 x 10

 

[h0ke]

Great Chest day That benching is awesome, keep hitting those weights!!

 

[PrinceVegeta]

Awesome session! nice training!

 

[Hypocrisy86]

dont worry bout that flat benching man, least dont let it go to you, til your next workout
imagine your pushing up n down a hot babe...
might help
overall everythings looking heavy, and intense!
keep it up man!

 

[ironheart]

tuesday 12/02 - 08

legs:

squat:
20kg - 1 x 20 (wormup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 2 x 6

front squat:
60kg - 2 x 10
100kg - 2 x 6

lunges:
40kg - 4 x 12 (each leg)

leg extension:
60kg - 2 x 15
80kg - 2 x 15
100kg - 2 x 15

leg curl:
40kg - 1 x 20 (wormup)
60kg - 2 x 12
80kg - 2 x 12
60kg - 2 x 12

 

[Lionheart]

Strong squatting and benching bro.

 

[PrinceVegeta]

Awesome session man! great leg trashing!

 

[PrizeFighteR]

Don't know what was better the chest or the leg session? Keep 'em coming bro!

 

[ironheart]

thanks for the support guys i think that the chest session was the better of the two even though my benching was'nt all the way, had better intensity and just felt better that day.

 

[PrinceVegeta]

Any updates soon ?