ironheart - in progress.

[Xiva]

Solid shit champ!

 

[ironheart]

monday 15.03.10

chest and arms

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 5
120kg - 1 x 10

triceps

cable pushdown:
20kg - 1 x 15
30kg - 1 x 12
40kg - 1 x 12
50kg - 1 x 10
60kg - 1 x 10

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

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

biceps

preacher curl:
40kg - 1 x 10
50kg - 1 x 8
40kg - 1 x 10

hammer curl:
24kg - 3 x 8

decent session but i was feeling really tierd because i had been driving for 6 hours. strenght was ok but i just felt like i was gonna fall asleep.

 

[ironheart]

tuesday 16.03.10

legs

squat:
20kg - warmup
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 8
200kg - 1 x 2 - ugh, crappy set
200kg - 1 x 4 - better, but i was kinda pisst that i racked it at 4 reps.

one legged leg press:
2 plates - 1 x 10
3 plates - 1 x 10
4 plates - 1 x 10
5 plates - 2 x 8

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

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

i'm happy with the session today, finally getting back in good shape on the squats.

 

[pingu]

Good bench and squat buddy! Got any pics of youre shape now?

 

[Bulkboy]

tremendous benching and squatting as per usual my friend and i concur with pingu. would love to see some pics of a fellow viking warrior!

 

[El Freako]

Just having a light one this week are you?

 

[ironheart]

^^ hehe, oh no i'm going heavy this week buddy

wednesday 17.03.10

shoulders and bicep

shoulders

standing shoulder press:
20kg - 2 x warmup
40kg - 2 x 10
60kg - 2 x 10
80kg - 1 x 8
90kg - 1 x 6
100kg - 1 x 5 - damn i'm not used to these, i got all dizzy and had trouble with the balance.

db shoulder press:
20kg - 1 x 10
30kg - 1 x 10
40kg - 2 x 12

side laterals:
20kg - 4 x 10

revese pec dec:
?? 4 x 12

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

biceps

heath curls:
20kg - 2 x 10

ez-bar curl:
50kg - 2 x 10

db curl:
18kg - 2 x 10

felt pretty good today, nice intensity and pump.

 

[El Freako]

For the MPs do stand with feet parallel or on foot forward, one back. I do the latter. It severely limits any leg drive but makes your base much more stable.

 

[ironheart]

^^ i do one foot forward, one back.

 

[ironheart]

thursday 18.03.10

chest and triceps

CG bench press:
20kg - 2 x warmup
40kg - 2 x warmup
60kg - 2 x 10
80kg - 1 x 8
100kg - 1 x 8
120kg - 1 x 6
140kg - 1 x 7 - i'm 90% sure that i had one more but i dont take any chances without a spotter, ofcourse someone walked in right after i had racked it..

incline bench press:
100kg - 1 x 6
120kg - 1 x 6
140kg - 1 x 4
100kg - 1 x 10

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

overhead db extension:
20kg - 2 x 8

cable extension with rope:
30kg - 3 x 10

felt really good today, but a bit mad that i didnt have a spotter on the CG bench, i really wanted to get 8 reps. first time i tried 140kg on the incline too. if i hadn't started with CG bench press i think i could have gotten 5 - 6 reps.

 

[jonathan]

very strong nothing more to say

 

[PrinceVegeta]

^^ +2, a beast for sure

 

[_ROBERTiNHO_]

How old are you? Fucking strength!

 

[ironheart]

^^i'm 22 (1987)

 

[_ROBERTiNHO_]

^^i'm 22 (1987)

Same as me I thought you were older because of your strength.

 

[Bulkboy]

awesome shoulder and chest session buddy. huge pressing strenght. keep it up mate

 

[ironheart]

thanks big J, PV, Rob and bulky:gaysign:

friday 19.03.10

deadlift:
20kg - 2 x warmup
60kg - 2 x warmup
100kg - 1 x 8
120kg - 1 x 6
150kg - 1 x 4
170kg - 1 x 2
190kg - 1 x 4
230kg - 1 x 2
260kg - 1 x 3 - booom!

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10
160kg - 1 x 8

hammer strenght pulldown:
120kg - 2 x 10
140kg - 1 x 10

UH grip pulldown:
100kg - 3 x 8

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

great session today! nice way to end a good week.

 

[pingu]

Damn man! Thats awesome! What do you reckon you're 1rm is in deads now?

 

[ironheart]

i think it's still around 300kg, maybe 305:wutyousay:

 

[PrinceVegeta]

Awesome session man! you should test it out and film that shit!