ironheart - in progress.

[ironheart]

Any updates soon ?

doing arms later today, so stay tuned

 

[The Creator]

log looks awesome bro! Some heavy ass lifting there. I'll stop in often!

 

[ironheart]

Wednesday 13/02 - 08

arms:

triceps:

seated barbell (e-z bar) triceps extension:
20kg - 2 x 20 (wormup)
30kg - 2 x 15 (wormup)
50kg - 1 x 10
55kg - 1 x 10
60kg - 1 x 10

dumbell kickbacks:
15kg - 3 x 10 (slow and strict)

cable triceps extension: (in the crossover, so the kg are not accurate)
80kg - 3 x 12

overhead cable triceps extension with rope: (in the crossover)
60kg - 3 x 10

biceps:

e-z bar curl:
30kg - 1 x 12 (wormup)
40kg - 1 x 12 (wormup)
55kg - 1 x 10
55kg - 1 x 8
50kg - 1 x 10

dumbell hammer curl:
25kg - 3 x 16 (8 each arm)

dumbell preacher curl:
17.5kg - 3 x 10

cable preacher curl: (in the crossover)
50kg - 3 x 10

 

[miamiracing]

good shit bro!

how much weight you count for a EZ Curls bar?

 

[Rocky]

Strong arms. Steady pyramid up on them curls and lots of reps with good weight.

 

[ironheart]

thursday 14/02 - 08

shoulders:

not in my best shape today. i did'nt get much sleep last night and have'nt eaten alot today. but i did my best and managed to have a fairly decent workout.

seated barbell shoulder press:
20kg - 1 x 20 (wormup)
40kg - 1 x 15 (wormup)
60kg - 2 x 12
80kg - 2 x 10
90kg - 1 x 7 (did 8 last week, so i was'nt to happy with this)

seated dumbell front raises:
15kg - 4 x 20 (10 each arm)

seated side laterals:
15kg - 4 x 10

seated bent over side laterals:
15kg - 4 x 10

shrugs:
100kg - 2 x 12
140kg - 2 x 12
180kg - 2 x 12
100kg - 1 x failure (shrugs was still the same though )

 

[PrinceVegeta]

Awesome sessions dude! great volume and weight man!! keep it up!

 

[h0ke]

Great session m8! Those EZ Curls r GREAT! 10 with 50kg ! Keep hitting those weights!

 

[ironheart]

friday 15/02 08

back

i think my back injury is finally starting to let go

chins:
body weight - 4 x 10

pulldowns behind the neck:
60kg - 2 x 12
80kg - 2 x 10

wide reversed grip pulldown:
80kg - 2 x 10
100kg - 2 x 10

barbell rows:
60kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 8

that was enough heavy lifting for today, finished up with some light rows

narrow grip rows:
60kg - 2 x 12
80kg - 1 x 10

wide reversed grip rows
60kg - 2 x 12
80kg - 1 x 10

felt really good today, and i'm so stoked about being able to do BB rows again.

 

[Mikew]

Nice bro. Heavy bb rows are the way to go! Glad that you can do them again. Soon deadlift will be no problem either.

 

[ironheart]

saturday 16/02 - 08

arms:

did a light arm session today:

tricpes:

lying cable tricpes extension: (in the crossover)
40kg - 2 x 15 (wormup)
60kg - 2 x 12
80kg - 1 x 10

one-armed overhead dumbell triceps extension:
15kg - 3 x 10 (slow and strict movement with full room)

overhead cable triceps extension with rope:
50kg - 3 x 10 (in the crossover)

biceps:

cable preacher curl: (in the crossover)
40kg - 2 x 12 (wormup)
60kg - 2 x 10

dumbell concentration curl:
15kg - 3 x 10

overhad cable curl: (in the crossover)
30kg - 3 x 12

 

[PrinceVegeta]

good arm session!!

 

[Rocky]

Nice work. Bet you got a great pump from that.

 

[PrizeFighteR]

Nice arm session big guy

 

[knight_rider]

hectic arm session, nice weights there!

 

[ironheart]

monday 18/02 - 08

chest:

bench press:
20kg - 1 x 25 (wormup)
40kg - 1 x 20 (wormup)
60kg - 1 x 10
90kg - 1 x 8
110kg - 1 x 6
130kg - 1 x 5

incline bench press:
60kg - 2 x 10
100kg - 2 x 8

decline bench press:
60kg - 2 x 10
100kg - 2 x 10

cable flyes:
30kg - 3 x 10

incline cable flyes:
25kg - 3 x 10

 

[PrinceVegeta]

Awesome session dude!! keep up the good work!

 

[Mikew]

We seem to have pretty much the same schedule : ) Looking good Iron. How is that back of yours?

 

[Glex]

Bet your chest is destroyed after that! Good stuff

 

[The Creator]

Big chest session bro! Your movin some big weights there. I am sure you are feelin some soreness from that!