ironheart - in progress.

[ironheart]

thanks guys:gaysign: i'll probably try it again in a couple of months and get a controlled and smooth lift.

 

[jonathan]

once again superbe lifting

 

[Anabolicus]

Crazy ass lift man!

 

[Bulkboy]

300 kg ur a beast bro

u gotta get some vids/pics up

 

[miamiracing]

awesome session broski! 300KG is awesome !

 

[Big_Guns_Lance]

Jesus man, deadlift strength is insane. Can't wait to see it!

 

[co05]

GODLIKE deads!

 

[ironheart]

tuesday 15.09.09

legs

front squat:
20kg - 2 x 15
40kg - 1 x 10
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 4
100kg - 1 x 10

legpress machine:
100kg - 2 x 12
150kg - 2 x 12

bb lunges:
60kg - 4 x many reps

leg extension:
60kg - 1 x 12
75kg - 2 x 10
60kg - 1 x 12

leg curl:
30kg - 2 x 15
40kg - 2 x 12
50kg - 2 x 10
60kg - 2 x 8

ok session. this week we also did alot of running at school, and ofcourse it had to be on my leg day. front squat felt really heavy today. i'm allways taken by suprise by how heavy the weight gets when i do front squats, man i suck a these.

 

[PrinceVegeta]

Good leg session man, heavy fronties

 

[miamiracing]

great leg workout broski ! your legs must be swollen from all that volume..

 

[ironheart]

monday 21.09.09

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 7

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

triceps

cable extension:
20kg - 2 x 15
30kg - 2 x 12
40kg - 1 x 10
50kg - 1 x 10

overhead db extension (two-handed)
40kg - 2 x 12

one-handed db extension:
18kg - 2 x 10

cable extension with rope:
30kg - 2 x 12

biceps:

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

hammer curl:
24kg - 2 x 8

not to bad. got a nice pump in my tri's

 

[ironheart]

i sarted getting sick monday night and was in pretty bad shape yesterday. felt better today tho but not 100%. but i just could'nt lay on the couch anymore so i went to the gym for a light session.

shoulders & biceps:

shoulders

seated db shoulder press:
12kg - 1 x 20
20kg - 1 x 15
24kg - 1 x 12
30kg - 1 x 12
36kg - 1 x 12
40kg - 2 x 12

seated side laterals:
14kg - 4 x 10 - light weight but good form and controlled reps

reverse pec-deck:
4 x 10

biceps

db curl:
22kg - 2 x 8

bb curl:
35kg - 2 x 10

bb preacher curl:
35kg - 2 x failure.

the session today was a struggle. i am still a bit sick but i feel good now that i got the session done.

 

[miamiracing]

damnit marko you make me look so weak lolol

 

[ironheart]

^^marko? but thanks anyway:gaysign:

saturday 26.09.09

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 4

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

hammer strenght pulldown:
120kg - 3 x 10

hammer strenght one armed row:
60kg - 3 x 10

the session today was a fucking struggle. i've been sick most of the week, so i didnt go crazy on the weights today and these are weights that are pretty easy for me usually. but today everything felt heavy as f***. pretty depressing

 

[miamiracing]

wasn't your name marko? lol

 

[ironheart]

wasn't your name marko? lol

no i think thats lionheart

 

[miamiracing]

yea thats what i just thought.. haha your names are just to similar lol

 

[philosopher]

Strong deads Iron! Keep up the good work

 

[ironheart]

whats up guys. little update here.

training has been quite shit lately. been sick and now my back is fucked up.
starting to get back into it tho

monday 05.10.09

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

incline bench press:
100kg - 1 x 10
120kg - 1 x 5
100kg - 1 x 10

triceps

cable extension:
20kg - 2 x 20
30kg - 1 x 12
40kg - 1 x 10
50kg - 1 x 10

incline skull crushers
45kg - 3 x 10

cable extension with rope:
30kg - 3 x 10

biceps

bb curl:
20kg - 2 x 12
40kg - 1 x 10
60kg - 1 x 6
50kg - 1 x 10
50kg - 1 x 8

hammer curl:
24kg - 2 x 8
20kg - 1 x 10

not too bad today. starting to get in shape again after a crappy period. gonna be a few weeks before i start deadlifting and squatting heavy again tho. maybe some light squats tomorrow. we'll see.

 

[PrinceVegeta]

Solid session man, just keep your head up high, and u will be back at 100% in no time