ironheart - in progress.

[tim290280]

Heavier dumbbells, hell yes. Who needs shoulder presses for a dozen reps!?

Do you do them standing or seated? Maybe one to try is the lumberjack press. Barbell in a corner and load one end, press from the far end of the barbell, one arm at a time.

 

[pingu]

Only db up to 40kgs? Tip : Ductape + 2,5-5kg weights on the sides.. Works good Or chains..

 

[ironheart]

pingu - i tried that before at my old gym, it works. but i wount bother with it. ill just stick to the smith machine and bb presses from now on.

thursday 11.01.10

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
140kg - 1 x 4
100kg - 1 x 12

incline bench press:
100kg - 1 x 10
100kg - 1 x 8
100kg - 1 x 8

decline hammer strenght press:
80kg - 1 x 8
120kg - 1 x 8
160kg - 1 x 4 - ugh, theres was nothing left

triceps

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

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

felt suprisingly good today. i wasnt expecting to have much strenght left after a brutal swimming session earlier in the day, but it was a good session.

 

[PrinceVegeta]

Awesome pressing workout man! great stuff!

 

[Xiva]

Awesome pressing, dont you upload a pic soon?

Want to see what training and steoroids can do

 

[Bulkboy]

god damn! that close grip bench is off the hook! awesome workout man. have u eliminated the regular bench press? and if so why? u feel more comfortable with a closer grip?

 

[ironheart]

thanks buddy! no i still do regular bench pressing. doing another round of 4 x 4 atm. i've had good progress on my CG bench lately so hopefully my regular bench press will go up soon as well.

 

[ironheart]

friday 12.01.10

back

deadlift:
20kg - warmup
60kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
260kg - 1 x 1
280kg - 1 x 1

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10
150kg - 1 x 8

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

UH grip pulldown:
100kg - 3 x 8

pulldown machine:
100kg - 2 x 8

machine row:
95kg (the stack) - 2 x 8

great session today. good strenght and good energy

 

[Xiva]

SHIIT, impressive Bent over rows and Deadlift!

 

[pingu]

+1

Insaaaaane Deadlift dude

 

[PrinceVegeta]

Awesome back workout man, u use straps? if not, even more impressive!

 

[ironheart]

thanks Xiva and Pingu

prince - i dont use straps on deadlifts, but i use them on bent over rows and some other exercises.

 

[pingu]

do you have plans to compet in something?

 

[ironheart]

^^ well i dont have any plans yet, but i want to compete in bodybuilding maybe within the next two years.
the powerlifters at my gym want me to compete in powerlifting, but then i would get tested, and then i would basically be screwed

 

[El Freako]

Solid lifts as usual dude.

Find an untested comp maybe?

 

[pingu]

^^ well i dont have any plans yet, but i want to compete in bodybuilding maybe within the next two years.
the powerlifters at my gym want me to compete in powerlifting, but then i would get tested, and then i would basically be screwed

Heh, WPC is an options if you want to do as you wish, and still compete in powerlifting . So many people are unsatisfied with IPF now, so its only a mather of time before WPC comes to Norway.
I know a couple of guys that go to Finland and compete..

 

[Bulkboy]

just amazing deadlifts. nothing else to say strong rows as well. keep up the good work mate!

 

[Big_Guns_Lance]

Deadlifts are incredible dude and those rows are ridiculous too

 

[ironheart]

thanks alot fellas!

monday 15.02.10

only had time to do bench press today.
i'm back home for the week so this week i'll train at my old gym

the bench and bar sucks at this gym so the weight feel heavier.

bench press:
20kg - warmup
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
140kg - 2 x 6
100kg - 1 x 15

not too bad, but it really is a big difference benching on a crappy bench compared with a good bench.

 

[PrinceVegeta]

I feel you man, but solid bout nonetheless!!