ironheart - in progress.

[Lionheart]

Awesome weights bro.Huge DL.

 

[ironheart]

monday 27/04 - 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:
120kg - 1 x 6
100kg - 2 x 10

triceps

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

seated bb extension:
45kg - 3 x 10

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

cable extension:
25kg - 2 x 10

biceps

heath curl:
10kg - 1 x 10
16kg - 1 x 8
22kg - 2 x 8

preacher curl:
18kg - 2 x 8

pretty standard session today. good pump in my arms.

 

[ironheart]

tuesday 28/04 - 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 2
200kg - 2 x 2 - dammit, my spotter didnt show up today so i went for two doubles. i felt like doing more reps but didnt risk it.
180kg - 1 x 6

one legged leg press:
3 plates - 2 x 10
4 plates - 2 x 8

leg extension:
60kg - 4 x 10

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

felt great today. i felt like i could do 4 - 5 reps on 200 but without a spotter i went with two doubles instead. but it was a good session anyway.

 

[raggamuffini]

Amazing squating! It's a shame that the spotter didn't show up, but still the session was solid as hell

 

[ironheart]

monday 11/05 - 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 8 PB

incline bench press:
100kg - 2 x 10

triceps

cable extension:
20kg - 1 x 20
30kg - 1 x 15
40kg - 2 x 10

seated one-armed db extension:
17.5kg - 2 x 10

extension two-handed db extension:
42.5kg - 2 x 10

cable extension with rope:
30kg - 2 x 10

biceps

heath curl:
10kg - 1 x 10
15kg - 1 x 10
20kg - 2 x 10

db preacher curl:
17.5kg - 2 x failure

good session. i felt really good on the bench today.

 

[El Freako]

Awesome pressing strength IH, 8 reps of 140 is amazing.

One question, do you ever do any compound exercises for tris? Eg. CG presses, dips, JM presses, rack or floor presses? I just noticed you only seem to do extensions for them.

 

[ironheart]

^^ you're right, i've done mainly extensions for tri's lately. i'm going to start doing more compound exercises for tri's now that my chest is healed up. i'll do compound exercises on thursdays when i'm doing light chest. but as for mondays wich is my heavy chest day i'll go with extensions.

 

[El Freako]

^^ you're right, i've done mainly extensions for tri's lately. i'm going to start doing more compound exercises for tri's now that my chest is healed up. i'll do compound exercises on thursdays when i'm doing light chest. but as for mondays wich is my heavy chest day i'll go with extensions.

Cool mate, I was just curious since you're such a powerhouse lifter. :gaysign: I always try make sure I do at least 1 compound exercise for my tris but it is very easy to just use extensions sometimes due to their comparative simplicity and convenience.

 

[PrinceVegeta]

Nice session IH, huge benches

 

[Natzo]

Awesome bench!

heath curl! - You just know when an exercise is named after you that you're a legend.

 

[ironheart]

wednesday 13/05 - 09

shoulders & biceps

shoulders

seated smith machine press:
25kg - 1 x 20
45kg - 1 x 10
65kg - 2 x 8
85kg - 1 x 6
105kg - 1 x 6
85kg - 1 x 8
65kg - 1 x 10

side laterals:
17.5kg - 4 x 10

seated bent over laterals:
17.5kg - 4 x 10

smith shrugs:
105kg - 2 x 15
135kg - 2 x 12
165kg - 2 x 12
105kg - 1 x failure

biceps

seated db curl:
10kg - 1 x 10
15kg - 1 x 10
20kg - 2 x 10

cable preacher curl:
25kg - 1 x 8
20kg - 1 x 12

over head cable curl:
30kg - 1 x 10
25kg - 1 x failure

pretty good session today. felt good on the shoulder presses

 

[Natzo]

you sure hit those shoulders hard!

good job mate!

 

[ironheart]

thanks natzo:gaysign:

thursday 14/05 - 09

light chest & triceps

incline db press:
12kg - 1 x 20
20kg - 1 x 12
25kg - 1 x 12
30kg - 1 x 12
35kg - 1 x 12
42.5kg - 1 x 12

cable flyes:
30kg - 3 x 10

triceps

CG bench press:
20kg - 1 x 20
40kg - 1 x 15
60kg - 2 x 10
80kg - 1 x 10
100kg - 1 x 12
60kg - 1 x 10

dips:
BW 2 x 20

one armed db extension:
17.5kg - 2 x 10

cable extension tiwh rope:
30kg - 2 x 10


good session. triceps really took a beating today with all the exercises except the cable flyes involving triceps. great pump

 

[El Freako]

CG presses and dips! Hooray!

 

[Natzo]

TRicep kill!

 

[ironheart]

hi guys, time for an update

i'm off the juice now and i'm dieting so it's hard to keep the strenght up, but i'm doing my best.

back strenght is still there tho

friday 29/05 - 09

back

deadlift:
50kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 6

bent over row:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10 struggled a little more with this now than a few weeks ago but still got 10 reps with a bit sloppier form on the last reps.

lat pulldown:
100kg - 3 x 10

reverse grip pulldown:
80kg - 3 x 10

wide grip cable row:
80kg - 2 x 12

pretty good session. i never seem to loose back strenght when i'm dieting. it's on pressing exercises i notitice most strenght decline.

 

[ironheart]

tuesday 16/06 - 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

leg press:
5 plates - 1 x 10
6 plates - 1 x 10
7 plates - 1 x 10
8 plates - 1 x 10
5 plates - 1 x 30

leg extension:
75kg - 4 x 12

leg curl:
30kg - 1 x 15
40kg - 1 x 15
50kg - 1 x 12
60kg - 1 x 12
70kg - 2 x 10
60kg - 1 x 10

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

i was in ok shape today wich were really satisfying since i've been a bit down in strenght these last couple of week. so this session really gave som e inspiration back.

 

[El Freako]

Epic 30rep set on the leg press, good squats too mate.

 

[PrinceVegeta]

Crazy leg session man, those 30 reps look brutal!

 

[ironheart]

thanks guys

wendesday 17/06 - 09

shoulders & biceps

shoulders

seated smith press:
25kg - 1 x 15
45kg - 1 x 10
65kg - 2 x 8
85kg - 2 x 6
105kg - 1 x 6

shoulder press machine:
60kg - 1 x 10
80kg - 1 x 10
60kg - 1 x 10

side laterals:
20kg - 2 x 10
15kg - 2 x 10

seated bent over laterals:
15kg - 4 x 10

bent over cable laterals:
20kg - 2 x 12

smith shrugs:
105kg - 2 x 15
155kg - 2 x 12
185kg - 2 x 12
155kg - 1 x failure
105kg - 1 x failure

biceps

heath curls:
10kg - 1 x 10
15kg - 1 x 10
22.5kg - 2 x 8

cable preacher curl:
25kg - 3 x 10

db preacher curl:
15kg - 2 x failure

felt pretty good today. i'm most happy with the shoulder part of the session.