ironheart - in progress.

[PrinceVegeta]

Solid session man! strong as always! keep it up!

 

[ironheart]

monday 06/07 - 09

chest & arms

chest

i've been resting my chest for a few weeks now to let it heal up properly as i have had some pain in my left pec for a while now. so today i just started off with an easy chest session

incline db press:
10kg - 1 x 20
20kg - 1 x 20
25kg - 1 x 12
30kg - 1 x 12
35kg - 1 x 12
42.5kg - 3 x 12

bench press machine:
60kg - 1 x 10
80kg - 2 x 10

triceps

close grip bench: (took it easy on this one to)
40kg - 2 x 10
60kg - 2 x 10
80kg - 2 x 12

incline ez-bar extension:
40kg - 1 x 10
50kg - 1 x 10
60kg - 1 x 8
40kg - 1 x 10

cable extension with rope:
30kg - 2 x 10

biceps

straight bar curl:
20kg - 1 x 12
40kg - 1 x 10
50kg - 1 x 10
50kg - 2 x 8

cable preacher curl:
25kg - 1 x failure
20kg - 1 x failure

did some work for calves and abs too.

felt no pain in my chest so that was good. i'm going to stay away from the bench for a while until i'm sure it's safe to train heavy again. other than that the session was allright.

i'll be updating the log more than i have lately so keep checking it out

 

[El Freako]

Good to see you're back mate, I hope that chest gets back to normal soon.

 

[pGhi]

lulz, 42.5x3x12 pumping with that much weight is just great!

Keep up the good work

 

[miamiracing]

great session like always big boy glad u'r back

 

[ironheart]

thanks guys:gaysign:

tuesday 07/07 - 09

legs

front squat:
40kg - 2 x 12
60kg - 2 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 4
100kg - 1 x 6

leg press:
5 plates - 1 x 10
6 plates - 1 x 10
7 plates - 1 x 10
8 plates - 2 x 10

leg extension:
75kg - 4 x 12

leg curl:
40kg - 2 x 15
50kg - 2 x 10
60kg - 3 x 10

wasnt in too bad shape today. my strenght felt ok bud it was so damn hot so i didnt have too much energy. and because i was sweating so much it was a little hard to keep the bar in place on the front squats. but overall a good session

 

[ironheart]

wednesday 08/07 - 09

shoulders and biceps

shoulders

seated behind the neck SM shoulder press:
25kg - 2 x 12
45kg - 2 x 10
65kg - 1 x 8
85kg - 1 x 6
95kg - 1 x 6
65kg - 1 x 8

seated db shoulder press:
40kg - 2 x 10

side laterals:
17.5kg - 4 x 10

bent over side laterals:
17.5 kg - 4 x 10

SM shrugs:
105kg - 2 x 15
145kg - 2 x 12
185kg - 2 x 12
105kg - 1 x failure

biceps

heath curls:
22.5kg - 2 x 10

ez bar preacher curl:
40kg - 2 x 10

overhead cable curl:
30kg - 1 x failure
25kg - 1 x failure

 

[pGhi]

140kg front squats and those leg presses are heavyyy!

And overall a solid shoulder/bi workout! keep those number cuming!

 

[El Freako]

Massive shoulder smith-pressing there mate, a lot of people would struggle to smith-bench that.

 

[ironheart]

^^ thanks freako. i'm still getting used to the behind the neck press, and i can feel that im still stronger doing front presses but it's starting to come along.

 

[Bulkboy]

glad to have u back fellow norseman MASSIVE shoulder pressing as ive gotten used to seeing in this log

 

[ironheart]

friday 10/07 - 09

back

deadlift:
50kg - 2 x 12
100kg - 2 x 10
140kg - 2 x 8
180kg - 2 x 6

bent over row:
100kg - 1 x 10
100kg - 1 x 10 UH grip
120kg - 1 x 10
120kg - 1 x 10 UH grip

lat pulldown:
110kg - 3 x 10

close grip pulldown:
90kg - 3 x 10

cable row:
100kg - 3 x 12

no heavy stuff today but it was an intense and pretty awsome session

 

[PrinceVegeta]

Nice solid back session man

 

[Bulkboy]

heavy session bro, good deadlifts for reps, and solid rowing and pulldowns as well. way to massacre that back

 

[Big_Guns_Lance]

Great back workout man, heavy deads and barbells rows.

 

[El Freako]

Nice reps on those deads IH, and the rowing is pretty decent too.

 

[ironheart]

monday 13/07 - 09

chest & arms

chest

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

incline db press:
40kg - 3 x 10

cable flyes:
30kg - 2 x 10

triceps

cable extension:
25kg - 2 x 12
35kg - 2 x 12
45kg - 2 x 10

incline ez-bar extension:
50kg - 3 x 10

cable extension with rope:
30kg - 2 x 10

biceps

bb curl:
20kg - 1 x 12
40kg - 1 x 8
60kg - 1 x 6
50kg - 1 x 10
40kg - 1 x 12

preacher curl:
40kg - 2 x 10
35kg - 1 x failure

felt pretty good today. still going light on the chest exercises. i feel like i can push heavy weights now but i'm not going to risk it so i'll wait a bit longer.

 

[El Freako]

Nice high volume benching IH. I'm not sure I could do heavy 10 rep sets anymore because I've been training with low reps for so long.

 

[ironheart]

tuesday 14/07 - 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:
6 sets, 10 reps. went up to 350kg on my last set. didnt count the weight on the other sets.

leg extension:
75kg - 1 x 12
90kg - 2 x 10
75kg - 1 x failure

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

SLDL with dbs:
30kg - 4 x 10

felt great today. squats felt good and i was a bit mad at myself for racking the bar at 6 reps on 180kg, i think i could go for atleast two more. but anyway i am very satisfied with the session today.

 

[miamiracing]

big leg workout with some serious weight. keep busting your ass bro