ironheart - in progress.

[PrizeFighteR]

You're deads, like everything else, are fucking amazing! Keep smashing away brother!

 

[Mikew]

4 with 220kg...my god. That is good, very good indeed.

 

[Bulkboy]

4 with 220 kg, freaky stuff bro, incredible deadlifting, u sure have a strong ass back man
keep hitting it hard my man

 

[ironheart]

monday 11/08 - 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
140kg - 1 x 4 much better than last week, can't wait to start bulking again and get some progress on the weights

incline BP:
60kg - 1 x 10
100kg - 2 x 8

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

cable flyes:
30kg - 3 x 10

 

[ironheart]

tuesday 12/08 - 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 - 1 x 6
140kg - 1 x 10

leg press:
120kg - 1 x 10 (warmup)
160kg - 1 x 10 (warmup)
220kg - 1 x 10
240kg - 1 x 10
220kg - 1 x 10

leg extension:
75kg - 1 x 12
90kg - 2 x 12
67.5kg - 1 x 15 sqeezing reps

leg curl:
40kg - 1 x 15 (warmup)
50kg - 1 x 15 (warmup)
60kg - 1 x 12
70kg - 2 x 12

stiff legged db deads:
25kg - 3 x 10

i was in pretty good shape today so it was a fun session

 

[Hypocrisy86]

Awesome man, glad to hear it was fun

Squats and leg presses are still going heavy

DB deads?

 

[samsam]

Your sessions amaze me time after time, you're clearly a hard working guy.
Also your training method is exactly what I'm considering for my next schedule, do you ever do sets to failure? (noticed a few on shoulder presses I suspect) Please elaborate a little!

BW?
Anyway, thanks in advance this place is a great place to find inspiration for upcoming sessions!

 

[ironheart]

hypo - thanks man

samsam - yes i do sets to failure in some exercises. shrugs and leg extensions are some i do sets to failure quite often. and on exercises for abs and calves i allways go to failure.
thanks for the support

 

[El Freako]

Massive leg volume mate!

 

[Lionheart]

Strong deads ,benches and squats bro.Good work as always

 

[Bulkboy]

squats are fucking great bro, leg extensions are sick, and so are the leg curls. monstrous leg presses right there too bet those legs are killing u today huh

 

[ironheart]

wendesday 13/08 - 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 extesnion:
40kg - 1 x 10
45kg - 1 x 10
50kg - 1 x 10

cable extension with rope:
30kg - 3 x 10

biceps

heath curl:
10kg - 1 x 10 (warmup)
17.5kg - 1 x 10 (warmup)
22.5kg - 2 x 10
17.5kg - 1 x 10

db preacher curl:
17.5kg - 3 x 10

overhead cable curl:
30kg - 2 x failure

did some calves and abs aslo

felt pretty good today. the pump was insane

 

[PrinceVegeta]

Nice session there man....those are some strong bar extensions for tri's man!

 

[Mikew]

Great as one can expect from you man.

 

[El Freako]

Killer tri work IH!!!

 

[philosopher]

Strong arm session

 

[Bulkboy]

as always those seated bar extensions just amaze me, im having trouble getting 50 kg for more than 3-4 reps, and u rep out 65 for 10, jesus. bicep work looks ridicolous too iron, keep it up bro!

 

[ironheart]

thursday 14/08 - 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 9 damn could'nt get 10 this week either

seated smith press behind the neck:
65kg - 1 x 10
85kg - 1 x 6
65kg - 1 x 10

side laterals:
17.5kg - 4 x 10

seated bent over side laterals:
20kg - 3 x 10

bent over cable laterals:
20kg - 3 x 10

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

 

[El Freako]

Dude your shoulders are strong as, I bow down to you.

 

[ironheart]

friday 15/08 - 08

back

bent over rows:
20kg - 1 x 10 (warmup)
40kg - 1 x 15 (warmup)
60kg - 1 x 15 (warmup)
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10
100kg - 1 x 12 UH grip

cable rows:
80kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 10

db rows:
42.5kg - 3 x 10

lat pulldown:
100kg - 3 x 10

UH grip pulldown:
100kg - 2 x 10
80kg - 1 x 10 i was getting tired now so i dropped the weight to get more quality on the reps

pulldown behind the neck:
80kg - 3 x 10

pretty good session. did'nt do deadlifts today because i felt that my lower back needed some rest from the heavy lifts, but my lower back got some work with all those rows.