ironheart - in progress.

[ironheart]

tuesday 06.10.09

legs

squat:
20kg - 2 x 20
60kg - 2 x 10
100kg - 4 x 10

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

leg extensions:
60kg - 4 x 12

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

thats it. light session today. gonna be light training the rest of this week.

 

[philosopher]

Deloading? To go light once in a while is good for the body and mind imo.

 

[ironheart]

yeah i have to do some deloading now. it's been alot heavy training lately and my body needs to recuperate.

 

[ironheart]

wednesday 07.10.09

shoulders & biceps

shoulders

db shoulder press:
10kg - 1 x 20
20kg - 1 x 12
26kg - 1 x 12
32kg - 1 x 12
36kg - 1 x 12
40kg - 2 x 12

side laterals:
18kg - 3 x 10

reverse pec-deck:
3 x 12

bb shrugs:
100kg - 2 x 15
140kg - 2 x 12
180kg - 2 x 12
140kg - 1 x failure

biceps

heath curls:
20kg - 2 x 10

bb curl:
30kg - 2 x 10

db preacher curl:
16kg - 2 x ??

well, got the job done. nothing special today.

 

[PrinceVegeta]

Solid shoulder and biceps session man, keep it up!

 

[miamiracing]

good workout man! rest your body a bit from deloading and hammer it right back as soon as u can

 

[ironheart]

thursday 08.10.09

chest & triceps

chest

all reps on chest today was slow strict reps, getting that mind-muscle connection going.

hammer strenght press:
20kg - 1 x 15
40kg - 1 x 12
60kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 10

incline hammer strenght press:
80kg - 3 x 10

incline db flyes:
20kg - 3 x ? - focused on the squeeze and didnt count reps.

triceps

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

overhead db extension:
18kg - 2 x 8

cable extension with rope:
30kg - 1 x 10
35kg - 1 x 10
30kg - 1 x 10

did some calves and abs too.

good session today. not heavy weights but got a great pump in my chest and triceps

 

[Bulkboy]

awesome workout IH good presses, and getting that mind muscle connection really is essential for growth imo

 

[PrinceVegeta]

Good session man

 

[ironheart]

thanks guys:gaysign:

again slow and strict reps with full room. working the mind muscle connection.

back

chins:
bw - 1 x 10
bw - 2 x 8

hammer strenght pulldown:
120kg - 3 x 8

pulldown machine:
80kg - 3 x 8

cable row: - this mahcine makes the weight heavier.
25kg - 1 x 12
40kg - 1 x 12
60kg - 2 x 10

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

db row:
40kg - 3 x 8

i hate working out in the morning, but apart from that it was a decent session. feels good to do this type of training once in a while. when you get in the zone and you can feel all the fibers contract its actually quite fun.

 

[philosopher]

As long as it dont get in the way of the progressive overload its fine otherwise I would choose a less slower option. Keep up the good work Iron!

 

[ironheart]

thanks Philo

did some cardio today, and some jumping exercises.

i may have to do two cadrio sessions today. it's my birthday today so i'll have me some cake and other goodies later

 

[jonathan]

happy birthday

 

[PrinceVegeta]

Happy Bday Big man!

 

[Bulkboy]

grattis med dagen på etterskudd mann! Awesome effort on the back session as well

 

[ironheart]

tuesday 13.10.09

legs

squat:
20kg - 2 x 20
60kg - 2 x 10
100kg - 2 x 10
140kg - 2 x 10 - still keeping it light, dont want my little back issue to backfire.

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

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 12

thats it, short and light session. didnt feel any pain in my back so i think i'll be back in business soon

 

[PrinceVegeta]

Good leg session, awesome news about ur back!

 

[miamiracing]

good workout man, i don't conceder dem' squats a light

 

[ironheart]

monday 19.10.09

chest & arms

bench press:
20kg - 1 x 20
40kg - 1 x 10
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 6
120kg - 1 x 6
100kg - 1 x 6

triceps

cable pushdown: i like to do high reps on this to warm up my elbows
20kg - 2 x 20
30kg - 2 x 12
40kg - 1 x 10
50kg - 1 x 12

incline skull crusher straight bar
45kg - 3 x 10

cable pushdown with rope:
35kg - 1 x 10
35kg - 1 x 8
30 kg - 1 x 10

biceps

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

hammer curl:
24kg - 1 x 8
24kg - 2 x 6

felt pretty good today actually. didnt have a spotter so i kept the reps on the safe side. looking forward to do heavy squats tomorrow, its's been a while..

 

[Tonka]

Hey there nice log and lifts! Whats the 1 stand for in your sets though is it just 1 set of the certain weight?