ironheart - in progress.

[EternaL]

holy #¤%#"thats great back workout

 

[h0ke]

Deads, Squats, Benching... Everything looks awesome bro. Really strong session bro, keep it up.

 

[Bulkboy]

deads are amazing bro, truly inspiering, barbell rows are great too. u sure have one strong ass back man now lets c todays training

 

[ironheart]

monday 04/08 - 08

chest

bench press:
20kg - 1 x 20 (warmup)
40kg - 1 x 15 (warmup)
60kg - 1 x 10 (warmup)
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4 - this was quite heavy today so i had a feeling this was'nt my day
140kg - 1 x 2:crymeariver: i can't believe how heavy that was today

incline bb press
60kg - 1 x 10
100kg - 2 x 8
60kg - 1 x 15

decline machine press:
80kg - 2 x 10
100kg - 1 x 10

machine flyes:
60kg - 2 x failure

did some cavles at the end

worst session in a long time. atleast i think i know why i was in such bad shape today. i'm trying to get in shape for California so i've cut the calories a bit, but the main thing is that i've probably done way to much cardio lately and that really backfired today. so i'm gonna ease up on the cardio and add a cheat day and hopefully next week will be better.

 

[El Freako]

I think I like it when you have bad days, the sun shines just a little brighter on my side of the world.

 

[h0ke]

It wasnt maybe ur best day but 2x140kg is very strong bro!
Nice overall chest session ironman!

 

[Mikew]

We all have those days when we cant lift shit, but you still did a decent session despite what your ego may think : ) Good luck in California Man.

 

[miamiracing]

great workout bud, even if you think it was crappy, its still good!!

 

[Hypocrisy86]

..we all got days like that for sure man, mine was shitty as hell too
good job though man, you'll get it next time twice as hard and mad!!

 

[Bulkboy]

i know how u feel about that chest workout man, it just really ruins ur day, but hey u got in there and got the job done not every workout is gonna be a great one, but if u continiue to push ull get there and atleast u know what went wrong, i know damn well what calorie restriction can do with ur strenght:/ now lets c some more work here bro

 

[ironheart]

tuesday 05/08 - 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 - 2 x 4

font squat:
100kg - 2 x 6
110kg - 1 x 4
120kg - 1 x 2
130kg - 1 x FAIL, had to drop it
it's been awhile since i've done front squats regularly so my technique has gotten much worse than it was so even though i'm stronger now i cant front squat as much as i used to.

leg extension:
75kg - 2 x 15
90kg - 1 x 12
105kg - 1 x 10
60kg - 1 x failure, squeezing reps

leg curl:
40kg - 1 x 15
50kg - 1 x 15
60kg - 1 x 12
70kg - 1 x 10
80kg - 1 x 10

stiff legges db deads
25kg - 4 x 10

i was suprised that i was in decent shape since my session on monday was totally shit.

 

[tkD]

those are some heavy squats bro, front sq and leg ext. looks good too, keep it up Heart of Iron

 

[El Freako]

Squats are awesome mate, definitely not a shit session today.

 

[ironheart]

thursday 07/08 . 08

shoulders

seated db shoulder 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 9 1/2

behind the neck smith press:
65kg - 1 x 10
75kg - 1 x 8
65kg - 1 x 10

side laterals:
20kg - 4 x 10

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

seated high cable row: (aiming for the chin)
30kg - 3 x failure

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

worked the calves too

felt pretty good. i did'nt train arms yesterday so my triceps were fresh wich i felt in the pressing exercises. with my pressing strenght back i'm looking forward to the chest session on monday

 

[Big_Guns_Lance]

Great workout IH. Really heavy db presses and press behind neck! And holy moly, 185kg shrugs, thats awesome

 

[EternaL]

great leg workout,,those squats are great and front squats are good too--> like everythink in that workout

and shoulder workout looks great also

 

[El Freako]

Nice heavy presses IH, back to your old self I see.

 

[ironheart]

friday 08/08 - 08

back

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

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10

lat pulldown:
100kg - 3 x 10

hammer grip pulldown behind the neck:
80kg - 3 x 10

narrow grip cable row:
80kg - 3 x 10

 

[El Freako]

Deads, rows, awesome!

 

[miamiracing]

heavy as shit.. looks good nicca