ironheart - in progress.

[PrizeFighteR]

Those deads are massive! I'm sure you could jump the weight a little on the rows also

 

[ironheart]

monday 01/09 - 08

this was my last session before i leave. this was a light weight high intesity session. i did chest, shoulders and arms.

chest

bench press:
20kg - 1 x 20 (warmup)
60kg - 2 x 10
80kg - 2 x 10
100kg - 2 x 12 - the pain in my right pec was getting really bad on the last set so i did'nt do more for chest. i'm pretty sure it's a mini-tear similar to what i had in my left pec earlier this year. so i'm gonna let my chest heal up completly now.

shoulders

seated db press:
20kg - 2 x 10
30kg - 2 x 10
40kg - 1 x 10
40kg - 1 x 9 - damn

side laterals:
15kg - 4 x 10

triceps

cable extension:
20kg - 1 x 12 (warmup)
40kg - 3 x 12

cable extension with rope:
30kg - 2 x 10

biceps

heath curl:
10kg - 1 x 10 (warmup)
15kg - 1 x 10 (warmup)
20kg - 2 x 10
15kg - 1 x 10

overhead cable curl:
30kg - 2 x failure

other than the chest it was a good session. got an incredible pump. well tomorrow i'm leaving for Oslo and then to California on wednesday. so in the next session the weights will be in lbs instead of kg's.

 

[Big_Guns_Lance]

Great workout buddy. Heavy presses there. And yeh, if i were you, id lighten up on the bench so your chest can heal.

 

[The_KM]

Great session man, smart move skipping the rest of chest day. Obviously better to do that then strain your pec, haha.

 

[Chesticles]

I had a similiar thing happen to my chest, if you leave it for a week or two it should be fine. Are you going on vacation?

 

[El Freako]

That's a bugger about your chest mate, strong sessions all the same!

 

[Essensen]

Some really nice numbers you got going on in here mate! The deadlifts the other day was outstanding! Hope your chest will heal soon!

 

[ironheart]

hi guys. it's been awhile since i've been logging my workouts. so here's an update.

i have'nt been so focused on my trainning lately. i've been drinking a lot and i was sick last week, so i'm not in my best shape at the moment.

monday 22/09 - 08

chest

bench press:
45lbs - 1 x 20 (warmup)
135lbs - 1 x 10
185ls - 1 x 10
225lbs - 2 x 12

incline bench press:
135lbs - 1 x 10
225lbs - 2 x 8

dips:
BW - 3 x 20

pec deck:
205lbs - 3 x 10

did some calves too.

my shape was'nt so bad today actually witch was kinda suprising so i hope i'm getting back to my old self.

 

[Essensen]

he he - I also know about drinking too much lately Still good numbers you throw up never the less.

 

[The_KM]

Hehe you're going to be sore bro! Nice job getting back into it. Nice incline for sure.

 

[ironheart]

tuesday 23/09 - 08

back

deadlift:
135 - 1 x 12
225 - 1 x 10
315 - 1 x 6
405 - 1 x 2
495 - 1 x 1

deads felt good. couldt find my straps and i dont have chalk so i did'nt have the grip to do as many reps as i usually do.

lying t-bar row
1 plate - 1 x 10
2 plates - 1 x 10
3 plates - 1 x 10

lat pulldown:
225 - 3 x 10

pulldown behind the neck:
185 - 3 x 10

narrow grip cable row:
200 - 3 x 10

felt pretty good today, feels good to get the training back on track again.

 

[philosopher]

Nice deadlifting there Iron

 

[Big_Guns_Lance]

Good to have you back man, great deadlifts there bro

 

[The_KM]

Now that's deadlifting. Nice work!

 

[Lionheart]

Nice deads brverall your back workout looks good.
Now stop drinking:ranter:

 

[h0ke]

Nice deads brverall your back workout looks good.
Now stop drinking:ranter:

x2 except this one: "Now stop drinking:ranter:" U gotta make sure u drink enough! lulz
Some updates?

 

[Lionheart]

 

[El Freako]

:icon_ninja:

 

[ironheart]

hi guys.

my log has been dead for quite a while now. i've been on the forum but have'nt posted much lately. theres just been so much going on and for the past week and a half now i've been studying for my exam witch is this friday.

my strenght has gone down a bit since i moved to california, but my weight is about the same and i dont see that much difference in my physique. anyway heres my last two sessions

monday 24/11 - 08

chest

benchpress:
45 - 1 x 30 (warmup)
135 - 1 x 10
185 - 1 x 8
225 - 1 x 6
275 - 1 x 4
295 - 1 x 5

incline benchpress:
135 - 1 x 10
225 - 2 x 8

decline benchpress:
135 - 1 x 10
225 - 1 x 12
225 - 1 x 10

cable flyes:
70 - 3 x 10

decent session, chest was PUMPED afterwards.

tuesday 25/11 - 08

back

deadlift:
45 - 1 x ??? (warmup)
135 - 1 x 15 (warmup)
225 - 1 x 10 (warmup)
315 - 1 x 6
405 - 1 x 4
500 - 1 x 1

bent over rows:
225 - 1 x 10
275 - 1 x 10
315 - 1 x 8

lat pulldown:
180 - 1 x 10
225 - 1 x 10
180 - 1 x 10

wide hammergrip pulldown:
180 - 3 x 10

seated cable row:
180 - 3 x 10

a pretty good session but my deadlift is not the same as a few months back. i think i down by 10 - 15kg on my max.

i'm off to do shoulders and arms now (the bloody gym is closed from thursday until sunday this weekend):angrydude:

see ya later guys:cardulikesmen:

 

[PrinceVegeta]

Welcome back man! session looks good!