ironheart - in progress.

[Lionheart]

Looks like we have similar strenght levels.Good work bro.You better gain strenght quickly or...

 

[ironheart]

wednesday 25/02 - 09

shoulders & biceps

shoulders

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

hammer strenght shoulder press:
60kg - 1 x 10
80kg - 2 x 8

db front raises:
16kg - 2 x 10

side laterals:
16kg - 2 x 10
14kg - 2 x 10

reverse pec-dec
???kg- 4 x 10

biceps

seated db curl:
10kg - 1 x 10
14kg - 1 x 10
22kg - 2 x 8

db preacher curl:
20kg - 2 x 10

bb curl:
30kg - 2 x failure

 

[ironheart]

thursday 26/02 - 09

light chest & triceps

chest

incline db press:
10kg - 1 x 20
20kg - 1 x 10
26kg - 1 x 10
34kg - 1 x 10
40kg - 2 x 10

bench press machine:
60kg - 1 x 10
80kg - 1 x ??

i stopped the chest workout here becouse the pain in my left pec was getting more noticable so i'm gonna rest my chest next week.
atleast until next thursday, i might do a light session then.

triceps

cable extension:
20kg - 2 x 20
30kg - 2 x 15
40kg - 2 x 10

overhead bb extension:
40kg - 2 x 10

two-handed db extension:
40kg - 2 x 10

hammer grip bar extension:
45kg - 2 x 8

i did some abs and calves at the end of the session too

well my left pec is'nt 100% so i'll have to rest it a bit. i've had the same kinda pain before. i get it when i train heavy over a certain period. it should be fine. triceps feels good so atleast some good came out of it.

 

[wrestling lyon]

sorry to hear about the pec but you know how your body will respond so maybe the week off of chest will let you go hard on it
and good to hear about the triceps workin out well
looks like some heavy ass weight

 

[Lionheart]

Sorry to hear about the chest bro.Shoulders and tri session looks good.

 

[El Freako]

Hope your chest heals up well mate.

 

[PrinceVegeta]

Strong workouts man! rest the chest!

 

[ironheart]

friday 27/02 - 09

back

deadlift:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 4

bent over row:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10

hammer strenght puldown:
80kg - 1 x 10
120kg - 2 x 10

pulldown behind the neck:
80kg - 2 x 8
60kg - 1 x ??

hammer strenght row:
60kg each arm - 3 x 8

pretty standard session today. but i was in pretty good shape.

 

[PrinceVegeta]

Nice back session man! nice deads for sure!

 

[Lionheart]

Kick ass back session bro.Strong!

 

[El Freako]

Beastly deads and rows mate.

 

[ironheart]

wednesday 04/03 - 09

shoulders & biceps

shoulders

seated behind the neck smith-machine shoulder press:
30kg - 2 x 12
50kg - 1 x 10
80kg - 2 x 8
100kg - 1 x 5
110kg - 1 x 4
80kg - 1 x 6
50kg - 1 x 8

side laterals:
18kg - 4 x 10

reverse pec-dec:
???kg - 4 x 10

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

biceps

db curl:
10kg - 1 x 10
14kg - 1 x 10
24kg - 2 x 8

bb preacher curl:
30kg - 3 x 10

 

[ironheart]

thursday 05/03 - 09

light chest & triceps

chest

incline db press
10kg - 1 x 20
16kg - 1 x 15
22kg - 1 x 12
28kg - 1 x 10
34kg - 1 x 10
40kg - 2 x 10

hammer strenght incline press:
80kg - 1 x 8
100kg - 1 x 8
120kg - 1 x 8

pec-dec:
???kg - 2 x 10

triceps

cable extension:
20kg - 2 x 20
30kg - 2 x 15
40kg - 2 x 10

overhead bb extension:
40kg - 2 x 10

one-armed db overhead extension:
18kg - 1 x 8
16kg - 1 x 10

cable extension with rope:
25kg - 2 x 10

chest felt alot better today so i'm very happy with that. pretty good session overall.

 

[ironheart]

friday 06/03 - 09

back

deadlift:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 4
180kg - 1 x 2
220kg - 1 x 2
240kg - 1 x 1
260kg - 1 x 1!

bent over row:
100kg - 1 x 10
100kg - 1 x 10 UH grip
100kg - 1 x 10
100kg - 1 x 10 UH grip

hammer strenght pulldown:
80kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 8

close grip pulldown:
80kg - 3 x 10

hammer strenght row:
60 each arm 3 x 8

i felt really good today. 260 was not as heavy as i thought i would be so i'm really pleased with that. the other exercises felt good aswell.

 

[Lionheart]

Awesome deads man.Congrats!

 

[ironheart]

saturday 21/03 - 09

back

deadlift:
50kg - 1 x 12
100kg - 1 x 10
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 1
250kg - 1 x 1
270kg - 1 x 1 PB!!

chins:
BW - 2 x 10
BW - 2 x 8

pulldown behind the neck:
80kg - 1 x 10
100kg - 1 x 8
80kg - 1 x 10

narrow grip pulldown:
80kg - 1 x 10
100kg - 1 x 10
80kg - 1 x 10

wide grip cable row:
80kg - 2 x 10

narrow grip cable row:
80kg - 2 x 10

felt really good on the deadlift today and the rest of the session was pretty good aswell.

 

[El Freako]

Awesome PB mate!

 

[ironheart]

thanks freako:gaysign:

monday 23/03 - 09

chest & arms

chest

bench press:
20kg - 1 x 20
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 5

did'nt have a spotter today so i had to play it safe.

smith incline:
100kg - 1 x 10
120kg - 1 x 5
100kg - 1 x 10

hammer strenght decline press:
80kg - 2 x 10

triceps

cable extension:
20kg - 2 x 15
30kg - 2 x 10
40kg - 2 x 10

seated overhead bb extension:
45kg - 2 x 10

cable extension with rope:
25kg - 2 x 10

biceps:

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

bb curl:
when i do these i lean a little bit forward, that way i feel that i'm not using my delts and i keep constant tension on the biceps

30kg - 2 x 10

felt pretty good today. i could have done more reps on the bench but i didnt have a spotter so i didnt risk it. the session was good overall. the test E is really working now and i feel stronger every week

 

[PrinceVegeta]

Strong session man! congrats on the deads pb!

 

[Adam23]

nice chest seession bro
keep it up !!!