ironheart - in progress.

[PrinceVegeta]

Good session mate

 

[ironheart]

monday 25.01.10

chest and arms

bench press: going for a new round of 4 x 4
20kg - 1 x 20
40kg - 1 x 12
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 4
120kg - 1 x 4
140kg - 4 x 4 - felt pretty good, stepping it up next week.

triceps

cable pushdown:
25kg - 2 x 12
35kg - 2 x 10
45kg - 1 x 10
50kg - 2 x 10

dips:
BW + 20kg - 1 x 20
BW + 40kg - 2 x 10

cable extension with rope:
35kg - 1 x 8
30kg - 2 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 - 3 x 8

good session, feels good to get back to some heavy bench pressing.

 

[ironheart]

tuesday 26.01.10

legs

Squat
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
160kg - 1 x 4
180kg - 2 x 6
160kg - 2 x 6
140kg - 2 x 8

leg extension:
60kg - 1 x 10
75kg - 2 x 10
60kg - to failure

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

i'll be walking funny tomorrow.

 

[Xiva]

180kg - 2 x 6

Improvements, awesome!

 

[Big_Guns_Lance]

Huge bench press! What you mean your stepping it up next week? the sets or weight! great dips too in that session

Brutal squats! just brutal. I want to achieve that by this year. Reps with 180. Damn, Great job bro

 

[ironheart]

Huge bench press! What you mean your stepping it up next week? the sets or weight! great dips too in that session

Brutal squats! just brutal. I want to achieve that by this year. Reps with 180. Damn, Great job bro

thanks bro.

when i say stepping it up on the bench i mean the weight, i'll go up to 145 or 150kg.

 

[PrinceVegeta]

Nice benching and squatting IH, like always

 

[Bulkboy]

awesome pressing as per usual from you my friend strenght is looking great all over. squats the other day was great as well. keep logging!

 

[ironheart]

thursday 28.01.10

chest and triceps

CG bench press:
20kg - 1 x 20
40kg - 2 x 12
60kg - 2 x 10
80kg - 1 x 8
100kg - 1 x 8
120kg - 1 x 6
130kg - 1 x 6 - easy
100kg - 1 x 12

incline db press:
40kg - 3 x 12 - seriously, my gym needs to get some heavier db's, i'm getting sick of this shit. and this is one of my favorite exercises too:angrydude:

hammer strenght deline press:
80kg - 3 x 8

triceps

cable pushdown:
25kg - 1 x 12
35kg - 1 x 10
45kg - 1 x 10
40kg - 1 x 10

one arm db extension:
18kg - 2 x 8

triceps extension with rope:
30kg - 3 x 10

felt pretty good today, especially considering that i did two cardio sessions earlier in the today.

 

[Xiva]

Easy my ass!

Heavy lifting!

 

[El Freako]

Still damn strong IH.

 

[Big_Guns_Lance]

Dam 130kg CG press and you pissed it lol. Super strong man!

 

[PrinceVegeta]

Strong workout as always man! any reason ur doing so much cardio?

 

[ironheart]

thanks guys:gaysign:

friday 29.01.10

back

hammer strenght pulldown:
80kg - 1 x 10
120kg - 1 x 10
160kg - 2 x 8
120kg - 1 x 10

UH grip pulldown:
100kg - 1 x 8
110kg - 1 x 8
100kg - 1 x 8

pulldown behind the neck:
80kg - 3 x 8

cable row (this machine makes the weights super heavy man)
40kg - 2 x 10
60kg - 2 x 10
80kg - 2 x 8

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

some other row machine:
95kg the stack - 3 x 8 - 10 squeeze!

skipped the deads today cause my lower back has been hurting all week. i think its from soccer earlier in the week, must have twisted it or something, but its getting better and didnt feel much during the session. otherwise a good session.

 

[ironheart]

saturday 30.01.10

light legs and shoulders

legs

leg press:
2 plates - 2 x 10
4 plates - 2 x 10
6 plates - 2 x 10
8 plates - 2 x 10

front squat:
60kg - 2 x 8
80kg - 2 x 6
100kg - 2 x 6
120kg - 2 x 6

shoudlers

side laterals warmup:
10kg - 1 x 10
12kg - 1 x 10
14kg - 1 x 10
16kg - 1 x 10
18kg - 1 x 10

front raises:
20kg - 3 x 10

bent over laterals:
18kg - 3 x 10

side laterals:
18kg - 3 x 10

pretty sweet session. got a good pump in my legs and shoulders.

 

[jonathan]

oh yeah, thumbs up

 

[PrinceVegeta]

Solid sessions man, rest up teh lower back!

 

[Xiva]

Your front squat is just pure show off

Heavy!

 

[Bulkboy]

awesome front squats and side laterals mate looks like a good session. do u train with a competition in mind in the future ironheart?

 

[ironheart]

jonathan, prince, Xiva - thanks for the support guys

bulkboy - i do want to do a competition within two years or so, but i haven't made any exact plans as to when or where. first i want to see if i can diet down to a level that i could step on stage on, that way i could aslo see what i have to work on. so it wount be in the near future. next year maybe.