ironheart - in progress.

[FinnGasolin]

Impressive benching!

 

[El Freako]

Still pushing beastly numbers dude. Keep it up.

 

[ironheart]

appriciate the supprot guys

tuesday 27.10.09

legs

squat - felt pretty good today so i decided to go for some heavy singles.
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 - 1 x 1
210kg - 1 x 1
220kg - 1 x 1

one legged leg press:
2 plates - 1 x 10
3 plates - 1 x 10
3 plates and one 10kg plate (each side) - 3 x 10

leg extension:
60kg - 1 x 12
75kg - 2 x 10
65kg - 1 x 12

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

SLDL with dbs:
26kg - 1 x 10
28kg - 1 x 10
30kg - 1 x 10
32kg - 1 x 10

good session today. i ordered some supps from a british website (predatornutrition.com) and they added some free samples. some stuff to take before and during workout. so i tryed it out and that was some good shit. i had alot of energy and drive throughout the workout. i allways thougt this sort of stuff was a waste of money but after today i might just order some

 

[PrinceVegeta]

Good session there man, what is the name of the product they sent you the free sample of?

 

[ironheart]

Good session there man, what is the name of the product they sent you the free sample of?

"intrabolic" by athletic edge nutrition, and two caps that just came in a plastic bag, they just called it pre-workout stack, looked like some matrix red pill blue pill stuff.
one contained Geranamine and the other Phenylethylamine.

 

[Bulkboy]

holy shit! hooooge squats!;D rest of the session looks great as well

VIKING POWER!!!

 

[Xiva]

"Felt pretty good today"

You dont say so?!?!?

1x220kg, that's just fucking amazing!

 

[ironheart]

wendesday 28.10.09

shoulders & biceps

db shoulder press:
12kg - 1 x 20
22kg - 1 x 15
28kg - 1 x 12
32kg - 1 x 12
36kg - 1 x 12
40kg - 3 x 12 - simply too light - looks like its back to barbell and smith machine shoulder press from now on.

side laterals:
20kg - 2 x 10
18kg - 2 x 10

reverse pec-deck:
???kg - 4 x 12

bb shrugs:
100kg - 2 x 20
140kg - 2 x 20
180kg - 2 x 15
140kg - 1 x 20 - damn, gonna feel this tomorrow.

biceps

db curl:
22kg - 3 x 8

bb curl:
35kg - 2 x 10

db preacher curl:
18kg - 2 x failure

i feel great at the moment. strenght is good and that really boosts the motivation

 

[KurtyJ99]

Looking good mate, how hardcore is the scene in Norway?

I've always wondered how weightlifters from Europe view American bodybuilders..

 

[Xiva]

"simply too light - looks like its back to barbell and smith machine shoulder press from now on.
"

You only have 40 kilo's dumbells in your gym?

 

[Bulkboy]

epic shoulder pressing and bb shrugs mate. do u have no neck syndrome? with those shrugs it wouldnt surprise me bicep work looks solid as well, heavy db curls.

are we gonna get to see some pics one of these days?

 

[ironheart]

thanks for the positive comments everyone

Kurty:
most gyms in Norway are not hardcore at all and are more like fitness centers. but there are some gyms that are good.
bodybuilding isnt that big in Norway, and the level isnt that high. there are some big guys here an there but no one thats even close to an international level imo. but the strongman and powerlifting community is very good and there are some very good athletes. strenght related sports have a much better tradition in Norway than bodybuilding.

Xiva:
yes, sadly thats as high as they go. we have some db that you can put weights on the side and those can be made very heavy, but i dont like those and i would have to have someone to help me get them up.

Bulky:
dont feel like putting any pics up atm because my bf% is a bit high, but i'll go through a litte cutting fase for a few weeks now and not focus so much on strenght, so maybe in a month or two there will be some pics up.

 

[Hypocrisy86]

ahha, too light, go up to 50kgs man.

 

[Big_Guns_Lance]

Damn huge presses and strong shrugs!

 

[Anabolicus]

Amazing squats man! Awesome high-rep shoulder work as usual! Keet it up!

 

[ironheart]

thursday 29.10.09

chest & triceps

close grip bench press:
20kg - 1 x 20
40kg - 2 x 12
60kg - 2 x 10
80kg - 1 x 10
100kg - 1 x 8
120kg - 1 x 8
100kg - 1 x 12

incline hammer strenght press:
120kg - 3 x 8

incline db flyes:
20kg - 3 x 10

triceps

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

incline skull crushers:
45kg - 3 x 8

cable extension with rope:
35kg - 2 x 8
30kg - 1 x failure

20min cardio

good session today, i wanted to go heavier on the close grip bench but there was no one there to spot me so i didnt risk it.

 

[Xiva]

Insane strength!!!

What's your 1rm in bench?

 

[ironheart]

^^ i dont know but i would guess from 160 - 170kg somewhere.

 

[ironheart]

friday 30.10.09

back

deadlift:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
260kg - 1 x 1 - i'm back! felt a bit heavier than usual but that was expected.

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10

hammer strenght pulldown:
120kg - 1 x 10
160kg - 1 x 8
140kg - 1 x 10
120kg - 1 x 10

UH grip pulldown:
80kg - 3 x 10

pulldown behind the neck:
80kg - 3 x 8

hammer strenght one armed row:
80kg - 3 x 8

i'm really happy with my session today. this week has been great. i did not expect to get back in shape so quickly. next week will be even better

 

[Xiva]

260kg, that's just sick!

Awesome job soldier!