ironheart - in progress.

[Big_Guns_Lance]

Great 2 last sessions mate. Heavy front squats and your side laterals are very strong.

Itd be great to see you dieted down man.

 

[El Freako]

Bulky's right, it'd be great to see you in comp condition IH.

 

[ironheart]

sup guys
on monday and tuesday i really felt like shit. my strenght was shit, my motivation was shit, my mood was shit. everything was shit.

and yesterday i felt that a flu was building inside me, so i took that day off to fight the flu before it made me sick. so i just laid on the couch the hole day and stuffing my face with vitamins and stuff.

but it turns out that the rest day really worked wonders for me. still felt alittle sick today but nothing to bitch about. but my strenght was superb today and i really felt good in the gym.

thursday 04.01.10

chest and triceps

CG bench press:
20kg - 1 x 20
50kg - 2 x 12
70kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 8
120kg - 1 x 6
130kg - 1 x 6
100kg - 1 x 12

incline db press:
40kg - 3 x 12 - switching to bb incline press next week.

hammer strenght decline press:
80kg - 3 x 8

triceps

cable pushdown:
25kg - 2 x 15
35kg - 2 x 10
45kg - 2 x 10

overhead db extension:
18kg - 2 x 8

cable extension with rope:
30kg - 3 x 10

felt good today. i really hope i have the same pressing strenght on monday for bench press. because this monday was really depressing.

 

[Xiva]

Looks good champ

How's your current split?

 

[Bulkboy]

awesome session ironhearth. ur close grip bench is awesome. ur pressing 20 kg more there than i do on regular bench

 

[ironheart]

thanks Xiva

bulky - thanks man, my CG bench has been good lately, wish i could say the say the same about my regular bench. if this continiues my CG bench will surpass my bench press hehe

friday 05.01.10

back

deadlift:
20kg - warmup
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
240kg - 1 x 1
260kg - 1 x 1

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 2 x 10

hammer strenght pulldown:
120kg - 3 x 10

UH grip pulldown:
100kg - 3 x 8

pulldown machine:
100kg - 2 x 8
80kg - 1 x 8

felt really good to do some heavy deads again, its been a while. over all it was a pretty good session.

 

[Big_Guns_Lance]

great CG presses as usual mate, crazy.

And awesome deads along with some heavy deads too. Good job man and im glad you you didnt get ill!

 

[ironheart]

monday 08.01.10

chest and arms

theres been alot of thing fucking up my training lately, but now i hope to get back into it.

bench press:
20kg - 1 x 20
40kg - 1 x 12
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 6
140kg - 1 x 2
150kg - 2 x 4
150kg - 1 x 3
140kg - 1 x 5

not to bad, hoping to get back into the 4 x 4 now

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

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

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

biceps

bb curl:
20kg - 1 x 12
40kg - 1 x 8
60kg - 1 x 8
60kg - 1 x 6
50kg - 2 x 10

hammer curl:
24kg - 3 x 8

felt pretty good today. training is finally going the right way

 

[El Freako]

Yep, nothing light about that bench work.

:crymeariver:

 

[Xiva]

Looks good, heavy bench!

 

[jonathan]

your strenght is realy an inspiration. I mean it

 

[Bulkboy]

awesome bench pressing buddy nothing else to say. rest of the session looks great as well.

 

[ironheart]

thanks guys:gaysign:

tuesday 09.01.10

legs

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

one legged leg press:
2 plates - 1 x 10
3 plates - 1 x 10
4 plates - 1 x 10
4 plates and 1 10kg plate - 2 x 10

leg extension:
60kg - 1 x 10
80kg - 2 x 10
60kg - 1 x 10

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

SLDL with dbs:
30kg - 3 x 10

pretty good session. had a swimming session earlier in the day so didnt have as much energy as i would like but it didnt affect my strenght too much.

 

[PrinceVegeta]

Ur squats are really inspiring!! awesome leg session

 

[pingu]

Good strenght dude! Where in Norway are you from? Got a user on "treningsforum"?

 

[ironheart]

^^ thanks dude. i'm from Kvinnherad, but i live in Sogndal now where i'm studying. yeah i got a user on treningsforum, my username is ironheart there as well but i dont post on that forum.

 

[Bulkboy]

massive leg workout my friend your squats as per usual are just freaky. how much do u weigh and how tall are you ironheart?

 

[ironheart]

^^ thanks buddy. my weight now is 102.3kg (just checked) and my height is 182.

 

[Xiva]

Shhhiiit heavy bastard!

Great squats champ!

 

[ironheart]

wednesday 10.01.10

shoulders and biceps

shoulders

db shoulder press:
10kg - 1 x 20
20kg - 1 x 12
24kg - 1 x 10
28kg - 1 x 10
32kg - 1 x 10
36kg - 1 x 10
40kg - 3 x 12

side laterals:
20kg - 4 x 10

reverse pec dec:
???kg - 4 x 10

bb shrugs:
100kg - 1 x 20
140kg - 2 x 20
180kg - 2 x 15
140kg - 1 x 20

biceps

db curl:
26kg - 2 x 8
22kg - 1 x 8

preacher curl:
40kg - 3 x 8 - 10

felt pretty good today, but god fucking damnit i need some heavier dbs