ironheart - in progress.

[PrinceVegeta]

Awesome leg session IH

 

[El Freako]

Beastly work for a soccer-fan.

 

[Xiva]

Awesome round. Great squating

I'll share this, with you! http://www.youtube.com/watch?v=Dib2rdQK374&feature=related

 

[_ROBERTiNHO_]

Sorry about Manchester hehe and great sessions as usual.

 

[ironheart]

yeah that fucking ruined my evening. i blame it all on Rafael but the goal from Robben was brilliant tho.

thanks for the sopport guys

 

[ironheart]

thursday 08.04.10

chest adn triceps

chest

incline bench press:
20kg - warmup
40kg - 2 x 12
60kg - 2 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 6
130kg - 1 x 6 - i wanted to go for 140kg but there was nobody there to spot me

hammer strenght press:
80kg - 1 x 10
120kg - 1 x 8
160kg - 1 x 7
120kg - 1 x 10

triceps

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

overhead db extension:
22kg - 2 x 8

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

pretty good session today, but its so damn typical that when i want to go heavy on the bench there is no one there, ah well maybe next week

 

[El Freako]

They were to scared of you to spot you?

 

[ironheart]

haha, i hope not

no i was in the powerlifting room wich is in the basement of the gym. but most people nowadays are a bunch of pussies so they only train upstairs with the machines and treadmills and stuff. so i'm often alone down there.

 

[El Freako]

I wish I had a powerlifting room in the basement of my gym. I had to chase 2 blokes off the bench press this week. They were doing wrist curls.

 

[Skeptic]

I wish I could do deadlifts OUTSIDE the freaking squat rack without being told off.

HUUUGE squats IH

 

[PrinceVegeta]

Awesome incline presses and great overall session man! i would spot you man!

 

[Natzo]

great pressing Iron!

I sense I won't have a spotter for my bench today either.

 

[_ROBERTiNHO_]

Sometimes I prefer to train without a spotter, cause it's hard to find someone who knows how to spot and not do the movement for you.

 

[ironheart]

freako - lol, i can imagine the look on your face when you come to do bench and you see some guys occupying the bench just to do wrist curls.

skippy - thanks bro. yeah the powerlifting room is my sanctuary and usually i'm glad that theres not many people there but its nice to have some company once in a while.

thanks PV and natzo

rob - yeah its annoying when people dont spot properly, i've had some near accidents on squats because of incompotent spotters. but on the incline i like to have someone help me get the weight off the bench cause its a bit acward.

 

[ironheart]

friday 09.04.10

back

cable row warmup
40kg - 2 x 10
60kg - 2 x 10

bent over rows:
60kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10
160kg - 1 x 8
140kg - 1 x 10

UH grip pulldown:
100kg - 1 x 8
120kg - 1 x 8
100kg - 1 x 8

hammer strenght pulldown:
140kg - 3 x 8

cable row:
60kg - 2 x 10

db row:
40kg - 2 x 10

felt good today, inzane pump

 

[pingu]

Nice session why no deads today?

 

[ironheart]

just felt too tierd. been doing a lot of physical activeties this week.

 

[Xiva]

CRAZY BENT OVER ROWS!

 

[El Freako]

Awesome rowing dude, a lot of people (including myself) would be flat out deadlifting that weight for reps.

 

[PrinceVegeta]

those rows are awesome man!