ironheart - in progress.

[Xiva]

Agreed, sick bench!

 

[PrinceVegeta]

Awesome numbers all across the log! keep it up big man! 280kg dead?! insane!

 

[ironheart]

tuesday 08.12.09

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 2
220kg - 1 x 1 - was going for two reps but i got alittle off balance and as you can see in the vid i was a bit shaky going up.
180kg - 1 x 10
140kg - 1 x 12

leg extension:
60kg - 4 x 10

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

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

felt good today. here's a vid of the squats



PS please dont make fun of my skinny calves

 

[PrinceVegeta]

awesome vid man, nice plates and power rack! good squatting 2! lol

 

[Xiva]

Awesome vid, nice kiloes!

HAHA skinny calves - You can have some of mine. My calf is 8 cm's bigger than my arm

 

[Hypocrisy86]

awesome job man, 220s for more reps soon!!

 

[pGhi]

huge weights ironheart! AND with great ROM! keep those vids coming!

 

[El Freako]

180kg x 10!

*faints*

 

[FinnGasolin]

God dammit you are a strong one!

 

[Bulkboy]

tremendous squatting mate! truly impressed by your strenght keep going mate!

 

[ironheart]

thanks for all the comments guys. gives me lots of motivation

this week has been a deload week, atleast for all pressing movements. went medium heavy for legs.

friday 18.12.09

back - medium heavy

deadlift:
20kg - warmup
50kg - warmup
100kg - 1 x 10
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 1 - just to feel the weight
220kg - 1 x 8

bent over rows:
100kg - 2 x 10
120kg - 2 x 10

lat pulldown:
100kg - 3 x 10

UH grip pulldown:
80kg - 3 x 10

needed a deload week, it's been a lot of heavy lifting lately. gonna start the heavy training again after newyears.
but i'm not gonna be lazy during the holidays if thats what you think:gaysign:

 

[Xiva]

I like you do 220kg just to feel the weight

Nice pulling champ

 

[ironheart]

time for an update

monday 29.12.09

Chest & arms

chest

incline bench press:
20kg - warmup
40kg - warmup
60kg - 2 x 10
80kg - 2 x 10
100kg - 2 x 10

incline db press:
42.5kg - 2 x 10

bench press machine:
80kg - 2 x 10

triceps

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

overhead db extension:
20kg - 2 x 10

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

biceps

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

hammer curl:
22.5kg - 2 x 8

cable preacher curl:
25kg - 2 x 10

 

[ironheart]

sup guys. i havent been active in the logs for a while, but i'm stepping it up now

this week has been quite hectic so today i had to catch up on some lifting.

squat:

i've gone from a low bar to a high bar position on squats to mix it up a bit
and i also feel that i push more with my quads this way and not so much with my glutes and lower back

not pushing the biggest weights as i'm still getting used to this new technique.

20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 4
160kg - 1 x 4
180kg - 2 x 4
140kg - 1 x 8

deadlift:
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2

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

db row:
60kg - 3 x 10

my strenght is not that great atm. i've been doing alot of other forms of training lately at school. but i try to eat as much as possible and hopefully things will calm down now so i can get back to some heavy lifting.

 

[cereal]

awesome weights man! good workout!

 

[Xiva]

Hey champ

Saying you dont lift that heavy right now is bullshit
180kg - 2 x 4

Are on something right now, or clean?

 

[ironheart]

Hey champ

Saying you dont lift that heavy right now is bullshit
180kg - 2 x 4

Are on something right now, or clean?

thanks buddy

hehe, well i cant say that 180kg is not heavy, but i was repping it for 10 two months ago, but wont take me long to get back i think.

i'm now two weeks into a test / deca cycle. so expect to see some big numbers in the weeks to come

 

[Xiva]

thanks buddy

hehe, well i cant say that 180kg is not heavy, but i was repping it for 10 two months ago, but wont take me long to get back i think.

i'm now two weeks into a test / deca cycle. so expect to see some big numbers in the weeks to come

I'm sure you will
What's the weight right now?

 

[ironheart]

^^about 100kg

 

[Xiva]

Awesome