ironheart - in progress.

[Bulkboy]

240 kg deads thats freakish deads IH:xythumbs: great to have u back in the log section. how was america, what did u do there and for how long are u back in norway?

 

[ironheart]

tuesday 03/02 - 09

legs

squats:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 4
140kg - 1 x 4
160kg - 1 x 2
180kg - 1 x 6

leg press:
5 plates - 1 x 10
6 plates - 1 x 10
7 plates - 1 x 10
8 plates - 1 x 10

leg extension:
60kg - 4 x 15

leg curl:
30kg - 2 x 20
50kg - 4 x 15

 

[MarkoKoo]

Good deadlifts, squats and overall workouts.

 

[El Freako]

Epic squatting for reps IH.

Where've you been for the past few weeks?

 

[ironheart]

Epic squatting for reps IH.

Where've you been for the past few weeks?

thanks buddy!

well, i've moved to a new place to go to school, and for the past 3 weeks i've been temporarly living in a cabin where i did'nt have teh internets. and the only place i could go online was at school and a buddy of mine. but now i have moved in to the new house so i will be more active from now on.

 

[Samoan-Z]

Great to hear bro, I missed the logz of yours.

Nice squat session, you going for strength?

 

[ironheart]

Great to hear bro, I missed the logz of yours.

Nice squat session, you going for strength?

thanks bro.

strenght is not my main priority, but i like to go heavy on the squats and keep the reps low.

 

[ironheart]

monday 09/02 - 09

chest & arms

bench press:
20kg - 1 x 20
40kg - 1 x 10
60kg - 1 x 10
80kg - 1 x 6
100kg - 1 x 4
120kg - 1 x 4
140kg - 1 x 4

did'nt have a spotter today so i racked it at 4 reps but i felt like i could go for 5 or 6 reps.

incline bench press:
60kg - 1 x 10
100kg - 2 x 10


triceps

cable extension:
20kg - 2 x 20
30kg - 2 x 10
40kg - 2 x 8

incline bb extension:
40kg - 2 x 8

cable extension with rope:
30kg - 2 x 8

biceps

heath curl:
10kg - 1 x 10
14kg - 1 x 10
22kg - 2 x 8

bb preacher curl:
30kg - 2 x 8

felt pretty good today. my bench pressing has been a little downhill lately but today i felt better than i've done in a long time so i'm really happy to feel some progress.

 

[jnutz19]

nice bench bro!!
great chest and arm session

 

[Hane]

Great session man! Damn feels like Im so far behind on the bench here

 

[ironheart]

tuesday 10/02 - 09

legs

squat:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 4
140kg - 1 x 4
160kg - 1 x 2
180kg - 1 x 6

bb lunges:
60kg - 4 x ???

leg extension:
60kg - 4 x 12

leg curl:
30kg - 2 x 15
40kg - 2 x 12
50kg - 2 x 10

SL DB deadlift:
26kg - 4 x 10

 

[Hypocrisy86]

awesomenesssss
Db Deads! woah, good one for back/leg
congrats on the squats too good amount of sets not to mention the weight!!!!

 

[El Freako]

Great squat volume IH!

 

[Samoan-Z]

Great leg session man looking nice as hell, those lounges will wax off the quads with serious pain and pump.

 

[DriDDeRz]

Seeing such heavy squats makes me sad i miss training heaps and hitting those quads to the max

keep training hard bro

 

[ironheart]

wednesday 11/02 - 09

shoulder & biceps

shoulders

seated db shoulder press:
10kg - 1 x 20
20kg - 1 x 15
26kg - 1 x 10
34kg - 1 x 10
40kg - 2 x 10

side laterals:
16kg - 4 x 10

bent over side laterals:
16kg - 4 x 10

smith shrugs:
120kg - 2 x 15
170kg - 4 x 12
120kg - 1 x ?

biceps

seated db curl
10kg - 1 x 10
16kg - 1 x 10
22kg - 2 x 8

bb curl:
40kg - 2 x 10

db preacher curl:
16kg - 2 x 10

 

[Samoan-Z]

Nice one bro you are like the 3rd guy to do shoulders like me today, very nice.

 

[ironheart]

thursday 12/02 - 09

light chest & triceps

chest

machine benchpress:
20kg - 1 x 20
40kg - 1 x 10
60kg - 1 x 10
80kg - 2 x 8

the reps was really strict and slow

machine incline bench:
80kg - 2 x 8

pec deck:
?kg - 2 x 8

triceps

cable extension:
20kg - 2 x 25
30kg - 2 x 10
40kg - 2 x 10

incline bb extension:
30kg - 1 x 10
40kg - 2 x 10

cable extension with rope:
30kg - 2 x 10

ligth session today. i was really focusing on strict movment and squeezing the muscle in every rep.

 

[Samoan-Z]

HAHA I was about to bitch you out about the weight then re-read and saw light chest lol
Great work man.

 

[PrinceVegeta]

Solid session man