ironheart - in progress.

[El Freako]

You're only 22? That's so depressing. I'm fucking 28 and I'm nowhere near as strong.

 

[ironheart]

thanks guys

PV - i dont think i will try to set any new 1rms until next fall/winter, i've started my diet now so i'm not gonne get much stronger in the time to come.

El Freako - don't worry my friend, you're still young (sort of).

 

[_ROBERTiNHO_]

260x3 deads, then 160kgx8 rowing, clap clap!

 

[Xiva]

Iron, your strength is impressive

 

[Bulkboy]

incredible deadlifting. i was feeling strong after my 215x3 until reading ur back session

 

[ironheart]

tuesday 23.03.10

legs

squat:
20kg - warmup
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
160kg - 1 x 4
180kg - 3 x 8

lunges:
60kg - 3 sets

SLDL:
60kg - 3 x 10
80kg - 2 x 10

good session today, just good'ol basic barbell movements.

 

[PrinceVegeta]

Old School indeed! solid session man! love the squats!

 

[Xiva]

Impressive champ, impressive.

 

[pingu]

Good shit

 

[_ROBERTiNHO_]

Good session, quick and effective!

 

[ironheart]

sup guys

i'm only gonna train three times this week so i'm switching it up a bit.

monday 29.03.10

legs

squat:
20kg - warmup
60kg - 1 x 10
100kg -1 x 10
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 6
190kg - 1 x 4
160kg - 1 x 6

leg extension:
75kg - 1 x 12
90kg - 3 x 10

leg curl:
40kg - 2 x 12
50kg - 2 x 10
60kg - 2 x 10
70kg - 2 x 10

decent session today, strenght was good and i was good for more reps on the heavy sets but i just didnt have the energy and motivation to push it today. didnt have alot of time either so it was pretty intense.

 

[PrinceVegeta]

Solid squats man, why the change in training if i may ask??

 

[ironheart]

well, the gym is closed on thursday and friday so i switch it up to make the most of these three days. so i did legs today, tomorrow is chest, shoulders and triceps and wendesday is back and biceps.

 

[_ROBERTiNHO_]

^^Damn, I forgot, Easter Holyday! Thursday I'll do 2 trainings so.
BTW nice quick session!

 

[Lionheart]

Heavy stuff as i remembered and your back workouts..damn!!

 

[miamiracing]

dang broski! still hitting the weight like a beast

 

[ironheart]

thanks guys!

thanks for stopping by lionheart and miami, nice to hear from you guys again.

wednesday 31.03.10

back

deadlift:
20kg - warmup
50kg - 2 x warmup
80kg - 1 x 10
120kg - 1 x 6
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 3 - didint feel right so i just stopped at 3 reps
220kg - 1 x 6 - that was better

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

lat pulldown:
100kg - 2 x 10
120kg - 2 x 10

thats it, taking a long weekend off now. enjoy the holidays everyone.

 

[PrinceVegeta]

Good back session IH, now eat up and rest big fella!

 

[ironheart]

wednesday 07.04.10

legs

squat:
20kg - warmup
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 2
200kg - 1 x 4

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

front squat:
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 2 x 6

pretty good session. felt pretty good on the front squats actually and i wanted to do some sets with 140kg but i had to get home to watch champions league. United - Bayern..
GLORY GLORY MAN UNITED!!!

 

[pingu]

Damn! Good squats!
What do you recon youre 1rm in squats are now?