ironheart - in progress.

[Big_Guns_Lance]

Nice workout mate. I know what you mean about the weather, it's been hot over where i am and i just run out of breathe all the time! Nontheless it was good, Those squats and leg presses are heavy and those leg extensions are too! Nice job

 

[El Freako]

I know what you mean with the heat, no english gym I've been in seems to have a working aircon.

 

[Bulkboy]

wow bro, squats are awesome, and following up with some damn solid leg presses leg extensions looks heavy as hell too glad to see u added stiffies for ur hams

 

[PrizeFighteR]

Nice deadies and pressing

 

[ironheart]

wednesday 30/07 - 08

arms

triceps

seated ez-bar extension:
20kg - 2 x 20 (warmup)
30kg - 2 x 15 (warmup)
50kg - 1 x 10
60kg - 1 x 10
65kg - 1 x 10
60kg - 1 x 10

cable extension:
40kg - 3 x 10

cable extension with rope:
30kg - 2 x 10

biceps

straight bar curl
40kg - 1 x 10
50kg - 1 x 10
60kg - 1 x 8
50kg - 1 x 10

db hammer curl:
25kg - 3 x 8

overhead cable curl:
30kg - 2 x failure

did some cavles and abs too.

pretty good session today. man those straight bar curls followed by hammer curls was a real forearm killer.

 

[Rageking]

solid work all around, good bicep strength

 

[EternaL]

nice arm workout

 

[El Freako]

Insane tricep strength mate.

 

[Bulkboy]

those EZ bar extensions are sick as always bro, crazy weight for lots of reps amazing work on the straight bar curls too man! really pumped ur arms too hell

 

[ironheart]

thursday 31/07 - 08

shoulders

seated db press:
10kg - 1 x 20 (warmup)
20kg - 1 x 20 (warmup)
25kg - 1 x 10
30kg - 1 x 10
35kg - 1 x 10
40kg - 1 x 8
45kg - 1 x 8

the db presses felt good today. my spotter helped me get them up on the last set but i did 8 by myself and i'm pretty happy with that

machine shoulder press:
60kg - 3 x 10

side laterals:
20kg - 4 x 10

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

smith shrugs:
105kg - 2 x 15
145kg - 2 x 15
185kg - 2 x 15
105kg - 1 x failure

did some calves and abs at the end.

 

[Big_Guns_Lance]

Solid workout there bro, heavy db presses and those shrugs are really heavy too

 

[ironheart]

friday 01/08 - 08

back

deadlift:
50kg - 1 x 15 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
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

narrow grip cable row:
100kg - 2 x 10

wide grip straight bar pulldown behind the neck:
80kg - 2 x 10

hammer grip row with support on the chest:
40kg - 2 x failure

felt great today. the heaviest deadlift was'nt easy but it went up nice and smooth. it's been a pretty good week overall

 

[Big_Guns_Lance]

Holy moly, 250kg dead for 1 rep! Thats fantastic! bent over rows are heavy as hell, nice job

 

[ironheart]

Holy moly, 250kg dead for 1 rep! Thats fantastic! bent over rows are heavy as hell, nice job

thanks buddy

 

[tkD]

250! , good job IH

 

[El Freako]

Mad 1rm on the deads and your rows are awesome as usual IH!

 

[Lionheart]

Youre strong..little too strong,i may have to kill you

jk..awesome work bro

 

[Mikew]

The leg session was great, the arm session was great, the shoulder session was great and the back session was fucking awesome.

 

[El Freako]

Youre strong..little too strong,i may have to kill you

jk..awesome work bro

If you're ever serious about wanting to kill him, count me in too. Strong-ass motherfuckers piss me off.

 

[tkD]

^^ make it 3