ironheart - in progress.

[ironheart]

friday 31/07 - 09

back

today i focused on pulling movements.

chins:
10
10
10
10

close grip pulldown:
100kg - 3 x 10

wide grip pulldown behind the neck:
80kg - 3 x 10

bent over rows:
60kg - 2 x 10
100kg - 2 x 10
120kg - 2 x 10 - man these felt heavy after doing 3 exercises before.

cable row:
100kg - 3 x 10

nice short session today. had a crazy pump at the end.

 

[PrinceVegeta]

Solid back session man! wings like a eagle!

 

[ironheart]

thanks PV

monday 03/08 - 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
100kg - 1 x 8

triceps

cable extension:
25kg - 2 x 15
35kg - 2 x 12
40kg - 1 x 10
50kg - 1 x 12

incline ez-bar extension:
50kg - 1 x 10
60kg - 1 x 10
50kg - 1 x 12

cable extension with rope:
35kg - 3 x 10

biceps:

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

hammer curl:
25kg - 3 x 8

preacher curl machine:
2 x failure

felt pretty good today. felt good to be benching again.

 

[PrinceVegeta]

Strong pec and gun session man!

 

[ironheart]

tuesday 04/08 - 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 12

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

leg extension:
75kg - 2 x 12

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

SLDL with DBs:
30kg - 4 x 10

the session was ok. i wasnt quite in the zone today, but i still got a decent session out of it.

 

[El Freako]

I'm always impressed with your squatting mate, even if you weren't focussed on it.

 

[miamiracing]

your squats are insane

 

[PrinceVegeta]

Solid ass leg session eventhough u weren 100% focused! im scared to see ur real numbers when u are focused!

 

[Bulkboy]

even though u werent quite in the zone u still put up some helluva impressive numbers. those squats are off the hook as always. 140 for 12 AFTER a 180 kg set is ridicolous bro. keep it up

 

[ironheart]

thanks for all the feedback and support guys:gaysign:

i took yesterday off because my body needed some rest, and today i just did some ligth stuff.

chest, triceps and shoulders

chest

incline db press:
10kg - 1 x 20
20kg - 1 x 20
25kg - 1 x 10
30kg - 1 x 10
35kg - 1 x 10
42.5kg - 3 x 12 - why is it so hard for gyms to get heavier db's?

chest/triceps

close grip bench press:
40kg - 1 x 10
60kg - 1 x 10
80kg - 1 x 10
100kg - 2 x 10

dips:
30
25
20

shoulders

front raises:
10kg - 2 x 10
20kg - 2 x 10

side laterals:
15kg - 4 x 10

ok session. just high rep stuff, i focused on feeling the muscle and using good form. my body and mind wasnt set for a heavy session today. but it still pisses me off about the dbs, because they are just too light. so it just becomes a warmup exercise. i mean the gym is supposed to be the place where you can increase your strenght. but the gyms in norway seems to favor pussy fitness training.

 

[PrinceVegeta]

Solid session, always good to take a day off and let the body heal.

 

[Natzo]

hey I feel what you mean about the DB's.. it sucks.. at my gym they go till 52.5kg wich is about 120 lbs..for me it's enough... yet..but there's gy that could develop alot more if they had at least 70kg..

 

[El Freako]

why is it so hard for gyms to get heavier db's?

I feel your pain, I'm dreading returning to Australia and having to hunt down a gym that has DBs heavier than 40kg.

 

[ironheart]

friday 07/08 - 09

back

deadlift:
60kg - 1 x 10
100kg - 1 x 10
120kg - 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

lat pulldown:
110kg - 3 x 10

UH grip pulldown:
90kg - 3 x 10

cable row:
100kg - 1 x 10
120kg - 1 x 10
100kg - 1 x 12

not too bad. hadnt planed on doing deads today, i was just going to use it as a warmup for the rows, but i couldnt resist. and i was in better shape than i thought today, so it turned out to be a pretty good session.

 

[Bulkboy]

epic deads as ive come to expect from u by now. serious weight to be pulling on those rows, specially considering the deads u did beforehand. overall another awesome back session bro

 

[ironheart]

monday 10/08 - 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 6
140kg - 1 x 6 - felt easier than last week

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

triceps

cabel extension:
25kg - 2 x 20
35kg - 1 x 12
40kg - 1 x 10
50kg - 1 x 10

incline skull crushers:
50kg - 3 x 10

cable extension with rope:
35kg - 3 x 10

biceps

bb curl:
50kg - 2 x 10
40kg - 1 x 10

hammer curl:
25kg - 2 sets

ez-bar curl narrow grip:
40kg - 2 sets

felt good today. i think i had some more reps in me on the bench but i'm still keeping it kinda safe. El Freako will probably call me a pussy for this.

 

[PrinceVegeta]

Strong session man, strong bench and skull crushers

 

[El Freako]

felt good today. i think i had some more reps in me on the bench but i'm still keeping it kinda safe. El Freako will probably call me a pussy for this.

I would if you weren't lifting more than me...

 

[ironheart]

wednesday 12/08 - 09

shoulder and biceps

shoulders

smith shoulder press
25kg - 2 x 15
45kg - 1 x 12
65kg - 1 x 10
85kg - 1 x 8
105kg - 1 x 8
85kg - 1 x 10
65kg - 1 x 10

side laterals:
20kg - 4 x 10

seated bent over laterals:
17.5kg - 4 x 10

smith shrugs:
105kg - 2 x 15
145kg - 2 x 15
185kg - 2 x 15

biceps

heath curl:
22.5kg - 2 x 8

preacher curl machine:
3 sets

 

[ironheart]

thursday 13/08 - 09

chest & triceps

chest

incline db press:
10kg - 1 x 20
20kg - 1 x 15
25kg - 1 x 12
30kg - 1 x 12
35kg - 1 x 12
42.5kg - 3 x 12

chest/triceps

CG bech press:
40kg - 1 x 10
60kg - 2 x 10
80kg - 2 x 10
110kg - 2 x 8

dips:
BW - 1 x 20
BW + 20kg - 1 x 20
BW + 20kg - 1 x 15
BW 1 x 25

cabel extension with rope:
35kg - 3 x 10