ironheart - in progress.

[L91]

Damn you are strong keep it up man

 

[ironheart]

thanks L91

monday 13/04 - 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 7

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

triceps

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

seated bb extension:
40kg - 1 x 10
45kg - 1 x 10

one armed db extension:
16kg - 2 x 10

cable extension with rope:
30kg - 2 x 10

biceps

heath curls:
14kg - 1 x 10
16kg - 1 x 8
22kg - 2 x 8

db preacher curl:
18kg - 2 x 8

bb curl:
30kg - 2 x failure

to be honest i didnt expect much today since i've been driving all day but i was actually in pretty good shape.

 

[Lionheart]

Looks like your bench is getting better.Good work IH.

 

[ironheart]

tuesday 14/04 - 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

front squat:
100kg - 2 x 6
120kg - 2 x 4

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

leg extension:
60kg - 4 x 12

leg curl:
30kg - 1 x 15
40kg - 2 x 12
50kg - 2 x 10
60kg - 2 x 10

SLDL with db's:
30kg - 4 x 10

felt great today. havent done front squats in a long time and i have to start doing those more cause i suck at front squat. but other than that i was a good session.

 

[PrinceVegeta]

Strong session man!

 

[Hane]

Great squats mate!

 

[El Freako]

Nice heavy sessions IH!

 

[ironheart]

wednesday 15/04 - 09

shoulders & biceps

shoulders

seated db shoulder press:
10kg - 1 x 20
20kg - 1 x 15
26kg - 1 x 10
34kg - 1 x 10
40kg - 1 x 12
40kg - 1 x 10

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

side laterals:
18kg - 4 x 10

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

biceps

bb curl:
20kg - 1 x 10
30kg - 1 x 10
40kg - 2 x 10

db preacher curl:
20kg - 2 x failure

worked the cavles too at the end of the session.

 

[PrinceVegeta]

Strong session man! heavy shoulder work!

 

[raggamuffini]

Great shoulder workout! Awesome strenght levels you got there

 

[ironheart]

wednesday 16/04 - 09

chest & triceps

chest

incline db press:
12kg - 1 x 20
20kg - 1 x 15
26kg - 1 x 10
34kg - 1 x 10
40kg - 1 x 10

hammer strenght press:
80kg - 1 x 10
120kg - 1 x 8
140kg - 1 x 6
80kg - 1 x 8

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

triceps

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

seated bb extension:
45kg - 2 x 10

cable extension with rope:
25kg - 2 x 12

 

[El Freako]

It doesn't even look like you were trying with those incline DBs.

 

[ironheart]

^^hehe, you're right. it was more like a warmup exercise.

 

[ironheart]

friday 17/04 - 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 - i dont know what happened today but the weight just felt like nothing. i just grabbed it and before i knew it i was holding it in my hands. i'll go for 280 eighter next week or the week after that.

chins:
BW - 4 X 10

hammer strenght pulldown:
80kg - 1 x 10
120kg - 1 x 10
160kg - 1 x 8
120kg - 1 x 10

UH grip pulldown:
80kg - 1 x 10
80kg - 1 x 8
60kg - 1 x 10

hammer strenght one armed row:
60kg - 3 x 8

row machine:
60kg - 2 x 8

felt great today. the local powerlifting team was watching me doing deads today and the coach was obsiously impressed since he started asking me what my lifts are and how heavy i am,and how old i am and he asked me if i wanted to join the team. i will consider it even tho i'm not training for powerlifting i could probably learn alot from them.

 

[PrinceVegeta]

Solid training man that 260kg is no joke! keep it up man!

 

[El Freako]

A beast of a deadlift mate!

Try and get a vid of the 280.

 

[ironheart]

monday 20/04 - 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
didnt have a spotter today so i had to play it safe on the reps

incline bench press:
120kg - 1 x 6
100kg - 1 x 12

triceps

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

seated bb extension:
45kg - 3 x 10

cable extension with rope:
25kg - 2 x 12

biceps

heath curls:
12kg - 1 x 10
16kg - 1 x 10
22kg - 2 x 8

bb curl:
30kg - 2 x failure

did some work on the calves at the end of the session

pretty standard session today. i think i'm gonna hold back a bit this week and go really heavy next week.

 

[El Freako]

Awesome lifts for playing it safe.

 

[ironheart]

tuesday 21/04 - 09

legs

front squat:
20 kg - 1 x 20
60kg - 2 x 8
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
130kg - 1 x 4
140kg - 2 x 2 - the bar allmost came out of position on both these sets. i gotta work on the stability in my upper body on these to keep the bar in place.

high bar squats:
100kg - 4 x 10 - slow and steady down and explosive up.

leg press:
6 plates - 4 x 10

leg extension:
60kg - 4 x 10

leg curl:
30kg - 2 x 15
40kg - 2 x 12
50kg - 2 x 10
60kg - 1 x 10
50kg - 1 x 15

pretty good session. it was about time i mixed the exercises up a bit. it was fun to do front squats again even tho i gotta work on my technique on those.

 

[PrinceVegeta]

Solid leg session man