ironheart - in progress.

[Napol3onator]

ure a strong dude man! nice benches too!

 

[ironheart]

tuesday 24/03 - 09

legs

squat
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
160kg - 1 x 2
180kg - 1 x 2
200kg - 1 x 1
220kg - 1 x fail - this could have gone really bad. i got two of friends to spot me. i unracked it and it i was ready to squat. but when i started going down one of my spotter was still holding on to the bar witch completly threw me off balance and i just collapsed under the weight and the bar slid down my back and scratched me up pretty good(ouch) i'm happy that i did'nt get injured but i was pissed at my spotter for screwing up my squat.

one legged leg press:
2 plates - 1 x 10
3 plates - 2 x 10

front squat:
70kg - 2 x 8
100kg - 2 x 6

leg extension:
60kg - 4 x 12

leg curl:
30kg - 2 x 15
40kg - 2 x 10
50kg - 4 x 10

i felt great today and it would have been an awsome session if my spotter didnt mess things up.

 

[PrinceVegeta]

what a idiot ur spotter.....nice squats though!

 

[El Freako]

Bummer about the squat IH. Did you beat him to death with a 20kg plate afterwards?

 

[philosopher]

Ai close one mate. Still nice squatting there Iron

 

[Lionheart]

Huge deadlift bro.Congrats!You should have killed your spotter

 

[ironheart]

thanks for the support guys. yeah i'm never gonna let him spot me again.

wednesday 25/03 - 09

shoulders & biceps

shoulders

seated db shoulder press:
12kg - 1 x 20
22kg - 1 x 15
28kg - 1 x 10
34kg - 1 x 10
40kg - 1 x 10

hammer strenght shoulder press:
80kg - 1 x 8
100kg - 1 x 6
80kg - 1 x 6

side laterals:
20kg - 2 x 8
16kg - 2 x 10

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

biceps

bb preacher curl:
15kg - 1 x 12
25kg - 1 x 10
40kg - 2 x 8

seated db curl:
20kg - 2 x 8

standing bb curl:
30kg - 2 x failure

the session was allright, i was a little low on energy. i've felt tierd all day so i'm gonna get a good night sleep. good night everyone.

 

[PrinceVegeta]

Good session

 

[ironheart]

26/03 - 09

chest & triceps

chest

hammer strenght BP:
40kg - 2 x 10
80kg - 2 x 8
120kg - 1 x 8
140kg - 1 x 6

incline hammer strenght BP
80kg - 1 x 8
120kg - 2 x 6

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

triceps

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

seated bb overhead extension:
40kg - 2 x 10

overhead db extension:
40kg - 2 x 8

cable extension with rope:
25kg - 2 x 10

i did some calves and abs at the end of the session aswell.

 

[ironheart]

27/03 - 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 2
260kg - 1 x 1

chins:
BW - 1 x 12
BW - 2 x 8

hammer strenght pulldown:
120kg - 3 x 10

narrow grip pulldown:
80kg - 2 x 8

hammer strenght one armed row:
60kg - 2 x 8
70kg - 1 x 8

i was in great shape today. training is going really well these days.

 

[PrinceVegeta]

260kg deads? awesome session IH!

 

[ironheart]

monday 30/03 - 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 6
150kg - 1 x 1 - tried a rep on 150 just for fun and it felt really good, lightweight!

incline bench press:
100kg - 1 x 10
120kg - 1 x 6

triceps

cable extension:
20kg - 1 x 15
30kg - 1 x 12
40kg - 1 x 10
50kg - 1 x 10

seated overhead bb extension:
45kg - 2 x 10

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

cable extension with rope:
30kg - 2 x 10

biceps

heath curls:
12kg - 1 x 10
16kg - 1 x 10
20kg - 2 x 10

cable curls:
35kg - 2 x failure

it's really fun to train nowadays. my progress is going really well.

 

[Bulkboy]

awesome session bro, ure really getting stronger week after week. great to see ur cycle is going well

as always impressive benchpressing, awesome incline bench and curls too

 

[El Freako]

You've got to love it when you can do a 150kg press for shits and giggles.

 

[ironheart]

monday 06/04 - 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 6

incline bench press:
100kg - 1 x 10
120kg - 1 x 6

triceps

seated ez-bar extension:
20kg - 1 x 15
30kg - 1 x 10
40kg - 1 x 10
50kg - 1 x 10
60kg - 1 x 10
50kg - 1 x 10

cable extension:
40kg - 2 x 10

cable extension with rope:
30kg - 2 x 10

biceps

heath curls:
10kg - 1 x 10
15kg - 1 x 10
22kg - 2 x 8

cable preacher curl:
25kg - 2 x 10

bb curl:
40kg - 2 x failure

 

[PrinceVegeta]

Strong session man!

 

[ironheart]

tuesday 07/04 - 09

legs

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

leg press:
200kg - 4 x 10

leg extension:
75kg - 4 x 12

leg curl:
30kg - 1 x 15
40kg - 1 x 15
50kg - 1 x 10
60kg - 4 x 10

STDL with DB's:
25kg - 4 x 10

 

[PrinceVegeta]

180kgx6 is awesome! keep it up big man!

 

[Lionheart]

Nice going IH.Keep it up man!

 

[El Freako]

Great squats dude.