ironheart - in progress.

[tim290280]

I'd forgotten just how strong you were.

Smoking the bench and deadlift!!!

 

[Anabolicus]

Those squats are just amazing!

 

[Xiva]

2x8 squats - I want a movie, that just sick!

great job

 

[Hypocrisy86]

Awesome work there man, squats,deads, and bench are amazing, keep up the hard work!

 

[ironheart]

tim - thanks man, nice to see you in my log

also thanks to xiva, anabolicus and hypo, thanks for the support guys:gaysign:

monday 30.11.09

chest and arms

chest

i never realised how big the difference is between a good bench and a good bar and a bad banch and bar.
last week i was at home and the gym there have a crappy banch and not the best bars.
this week i was back in my usual gym, and the difference was unbelievable.

bench press:
20kg - 1 x 20
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
150kg - 3 x 4
150kg - 1 x 5

the sets just got easier as i went on, felt so good on the last set that i did 5 reps.

triceps

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

dips:
bw + 20kg - 2 x 15

cable extension with rope:
35kg - 2 x 8
30kg - 1 x 10

biceps

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

hammer curl:
24kg - 3 x 6

felt great today. the 4 x 4 benching program is working great, but it is taking a toll on my shoulders, so i think i'll do it for no more than two more weeks.

 

[El Freako]

Damn you and your awesome benching.

 

[jonathan]

well superbe as always haha. Squats, Deadlifts, Bench presses top notch

 

[ironheart]

thanks el freako and jonathan:gaysign:

tuesday 01.12.09

legs

squat:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 5
160kg - 1 x 3
180kg - 1 x 2
200kg - 1 x 5 PB!

bb lunges:
60kg - 3 x many reps!

one legged leg press:
4 plates - 3 x 10

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

SLDL with dbs:
24kg - 1 x 10
26kg - 1 x 10
28kg - 1 x 10
30kg - 1 x 10

i'm in the shape of my life nowadays, energy and motivation is super.

 

[tim290280]

Congrats on the squat PB!!!!

Makes me think my squats last night were lame.

 

[Xiva]

5x200kg insane! We need some videos soon strong guy

 

[jonathan]

insane strong ^^

 

[DanishBB]

awesome session's bro ! how's youre shape lookin right now ?

 

[ironheart]

awesome session's bro ! how's youre shape lookin right now ?

thanks man.

i'm in offseason shape right now, so i'm not exactly lean i'm 102kg at the moment, dont know my bf% tho.

 

[El Freako]

200kg x 5! Damn!

 

[ironheart]

friday 04.12.09

back

got to the gym late today so i only did deadlift

deadlift - heavy
20kg - Warmup
60kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 1
240kg - 1 x 1
260kg - 1 x 1
280kg - 1 x 1

thats it. felt pretty good. i think i'll have another go at 300kg before christmas santawink

 

[Xiva]

I think you should do 300kg the 24th, then it will be your christmas pressent to your log viewers

280kgx1 - still impressive.

 

[ironheart]

I think you should do 300kg the 24th, then it will be your christmas pressent to your log viewers

280kgx1 - still impressive.

thanks bro. we'll see.

i have lifted it before but my form wasnt very good on that lift so i want to lift it with strict form.

 

[Xiva]

Form is for sure importent when you lift the kilo's your do. If you keep lifting with bad form and dont get a disco-polaps, you'll for sure have problem with your lower back when you get older.

 

[ironheart]

monday 07.12.09

chest & arms

chest

last session in the 4 x 4 program

bench press:
20kg - 1 x 20
40kg - 1 x 10
60kg - 1 x 8
80kg - 1 x 6
100kg - 1 x 4
120kg - 1 x 4
140kg - 1 x 2
150kg - 2 x 4
150kg - 2 x 5

triceps

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

overhead db extension:
18kg - 3 x 10

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

biceps

bb curl:
50kg - 3 x 8

hammer curl:
24kg - 3 x 8

felt great today. i've had good progress on bench over the 5 weeks i've been doing the 4 x 4, but it's takes a toll on my chest and shoulders so i'll stop now.

 

[El Freako]

Insane benching, totally.