ironheart - in progress.

[Bulkboy]

those bent over rows are sick buddy awesome workout, despite no deads. probably a good idea to let the lower back rest alittle anyways. it takes alot of beating through squats too.

shoulder workout is fucking sick as always, huge dumbell presses for lots of reps, and the behind the neck press looks strong as well, shrugs are insane. great work this week buddy, now rest up through the weekend and hit chest hard on monday!;D

 

[El Freako]

Dude, if I drink your sweat will I become as strong as you?

 

[Mikew]

Dude, if I drink your sweat will I become as strong as you?

Haha

Awesome as always Iron. Just a question, you seem so strong in bent over rows, why not go even heavier and do less reps? Like 150-160 for 6? I think you can nail it.

 

[ironheart]

bulky - thanks buddy

el freako - lol, i can send you a bottle at the end of the week if you want some.

mikew thanks. i guess i could go for a set on 150, but i think that my form would'nt be so good on 160.

 

[ironheart]

monday 18/08 - 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

incline bb press:
60kg - 1 x 10
100kg - 1 x 10 - it's been a while since i've done 10 reps so i was happy with that.
100kg - 1 x 8

decline machine press:
80kg - 1 x 10
100kg - 1 x 9 - maybe a bit short rest between sets
80kg - 1 x 12

cable flyes:
30kg - 3 x 10

did some calves too.

pretty good session today. ATM i'm happy just to maintain the strenght i got as i'm trying to get my fat% dowm a bit.

gonna do cardio and abs later.

 

[Bulkboy]

great session man, flat bench was great as usual, and incline looks really strong, really upped ur game there. how much longer are u gonna diet. what weight and bf% are u at now would u say?

 

[ironheart]

^ i was 92.6kg last time i checked. dont know what my bf% is cause i dont anything to measure it with.

 

[El Freako]

Pics of diet progress?

Great benching as per usual.

 

[ironheart]

tuesday 19/08 - 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 5
140kg - 1 x 10

leg press:
170kg - 1 x 10
220kg - 2 x 10
240kg - 1 x 12

leg extension:
75kg - 1 x 12
90kg - 1 x 12
105kg - 1 x 12
67.5kg - 1 x 15 sqeezing reps

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

SLDL with dbs:
25kg - 3 x 10

not one of my better sessions but not to shabby either. but as long as i can use the same weights during the diet i'm happy.

 

[The_KM]

Great leg workout bud! Impressive weights. Ah dieting sucks in general; weights go down, mood is pissy constantly. Good luck with the diet and hope to see some pics of the outcomes!

 

[ironheart]

thanks KM

thursday 21/08 - 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
42.5kg - 1 x 12

machine shoulder press:
60kg - 1 x 10
80kg - 2 x 10

seated side laterals:
15kg - 4 x 10

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

 

[ironheart]

friday 22/08 - 08

back

deadlift:
50kg - 1 x 10 (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

puldown behind the neck:
80kg - 3 x 10

narrow grip cable rows:
80kg - 3 x 10

i felt great today wich was really surprising because i worked out in the morning today and usually when i work out early my strenght is pretty low. so this was a really good start on the day.

 

[Bulkboy]

awesome early session ironheart i also have that low energy feeling when i go in early, looks like it didnt matter too much for u today though, deads are sick, and so are the barbell rows

 

[El Freako]

I hate early workouts, it takes me hours to wake up.

You're an obscenely strong man IH, keep up the awesomeness!

 

[Mikew]

As the others have already said, ultra-strong deads and barbell rows. I dislike working out in the morning too, but I hope I get used to it, as I have no other choice

 

[h0ke]

Everything looks great ironman! Especially that benching!! Awesome

 

[The_KM]

As the others have already said, ultra-strong deads and barbell rows. I dislike working out in the morning too, but I hope I get used to it, as I have no other choice

haha weird you should say that. I've seen studies that show the body's neural transmitters (responsible for desire) are at it's peak in the morning, surpassing noon, night time, etc.

But it seems many of us, including me respond better when having a few meals inside them and given the time to wake up, interact, shower (hopefully tee hee) have a much more explosive and satisfying workout!

IH bro; awesome weights man. You're ox. Keep this progression man, hope to follow you through the entire time!

 

[Hypocrisy86]

Awesome deads bro, keep it up!

 

[pGhi]

Awesome benching and deadlifting in there! keep it up bro

 

[Skeptic]

massive deadlifts mate!!!