ironheart - in progress.

[jonathan]

excellent

 

[Xiva]

Pretty good

Let me get your bench strength, even at a bad one.

 

[Bulkboy]

good session mate. u got in and got the important lift done when pressed for time. solid weight for reps as well. u know i envy u that pressing strenght of urs

 

[ironheart]

wednesday 17.02.10

shoulders and biceps

shoulders

seated bb shoulder press:
20kg - 1 x 15
40kg - 2 x 10
60kg - 1 x 10
80kg - 1 x 8
100kg - 2 x 5

db shoulder press:
35kg - 1 x 10
40kg - 2 x 10

side laterals:
20kg - 4 x 10

bent over side laterals:
17.5kg - 4 x 10

biceps

db curl:
25kg - 3 x 8

bb curl:
50kg - 3 x 8

not too bad. didnt feel great but it was an allright session.

 

[ironheart]

thursday 18.02.10

chest and triceps

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

incline bench press:
100kg - 3 x 10

machine bench press, slight decline:
80kg - 3 x 10 - slow reps with full room

triceps

cable pushdown:
25kg - 1 x 15
35kg - 1 x 10
45kg - 1 x 10
55kg - 1 x 10

incline skull crushers:
50kg - 3 x 10
50kg - to failure then some forced reps.

felt pretty good today. good energy and strenght and great pump

 

[PrinceVegeta]

Nice bouts right there IH, any pics soon?

 

[ironheart]

friday 19.02.10

back

deadlift:
50kg - warmup
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
160kg - 1 x 8

lat pulldown:
100kg - 1 x 10
120kg - 1 x 10
110kg - 1 x 10 - supposed to be 120kg but i didnt notice until i got started.
120kg - 1 x 10

really good session today

 

[pingu]

Damn buddy, thats some serious weights youre lifting !! post a video?

 

[ironheart]

^^thanks man. there's a deadlift video on page 43 and a squatting video on page 45 in my log so check it out

 

[Xiva]

STRONG DUDE!

 

[Xiva]

Hey champ. Just saw your video @ 43 (deadlift)

I would really start to work at your technique, it really doesn't look good, and you'll by sure feel it in 10 years or smt (even when having in mind that you're doing some chemicals that increase your ability to regenarate)

Defently when lifting the kilo's you are, TECHNIQUE is a must.

 

[ironheart]

^^ thanks Xiva, i like that you speak your mind.

the lifts in that vis might not have been my best lifts technically, but i've worked alot on my technique this winter and gotten intructions from a powerlifting coach. so at this point i think my technique is pretty solid. so maybe i should post a new vid to shut you up J/K buddy

 

[Xiva]

No problem champ

Sounds good, a new video will be good, to make me shut up!

I always speak from my mind, i expect people to do the same!

 

[Bulkboy]

awesome basic session right there. deads for lower back, rows for middle and pulldowns for upper.

way to go. as usual ur deadlifts are beyond superb, but those rows are looking mighty fine as well. 160 for 8 is huge.

 

[El Freako]

IH got told by Xiva

 

[Xiva]

IH got told by Xiva

??

 

[Big_Guns_Lance]

^^ LULZ

Anyway, that last session was fuckin burtal man, those deads, oh my lord.

 

[PrinceVegeta]

big back session man!

 

[ironheart]

thanks a lot for the support guys

monday 22.02.10

chest and arms

bench press:
20kg - 2 x warmup
40kg - 1 x 12
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 6
140kg - 2 x 8
120kg - 1 x 12

triceps

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

dips:
BW + 20kg - 1 x 15
BW + 40kg - 2 x 10

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

biceps

bb curl:
20kg - 1 x 12
55kg - 2 x 8
45kg - 1 x 10

hammer curl:
24kg - 2 x 8

felt pretty good today, i wanted to get 10 with 140 but i'm just not there yet.

 

[Big_Guns_Lance]

I envy your pressing strength. Dips stand out as well man. Good stuff. You'll get that 140 x 10 on the bench in no time!