ironheart - in progress.

[PrinceVegeta]

Those deads are mecca aproved.

 

[jonathan]

bloody hell, I don't have a lot to say. :|

 

[ironheart]

thanks guys

monday 26.04.10

chest and amrs

chest

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

hammer strenght incline press:
120kg - 3 x 8

triceps

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

bb curl:
20kg - 1 x 12
40kg - 1 x 8
60kg - 1 x 8
50kg - 1 x 10
50kg - 1 x 8

hammer curl:
24kg - 3 x 8

good session, still hanging on to most of my strenght so far in the diet so i'm pretty happy with that.

 

[PrinceVegeta]

Strong cg and hammer inclines man, like the curls 2!

 

[Bulkboy]

solid session buddy. strong pressing as per usual. how much u weigh nowadays, and how much do u plan on cutting away?

 

[Xiva]

Solid bro!

Are you doing anything under diet? - Fatburners, roids w/e

 

[ironheart]

Xiva - i'm on pct at the moment, but going back on in 2 weeks

Bulky - i was 103.5kg last night, so i'm guessing my morning weight is about 102kg. dont know where i'll end up, just gonna go by how i look, and if i need to cut 5 or 10 kg so be it:gaysign:

todays session:

back

bent over rows:
20kg - warmup
60kg - 2 x 10
80kg - 1 x 10
100kg - 2 x 10
120kg - 2 x 10
140kg - 2 x 10

cable rows:
100kg - 1 x 10
120kg - 2 x 10

lat pulldown:
100kg - 1 x 10
120kg - 2 x 10

UH grip pulldown:
100kg - 3 x 8

pulldown behind the neck:
80kg - 2 x 10

db rows:
42,5kg - 3 x 10

pretty good session. pretty high rep, but i dont think i went too light

 

[jonathan]

strong buddy

 

[Lionheart]

Strong back session as always!

 

[Xiva]

Strong rows!

And overall great session!

 

[pingu]

Damn, some weightyoure playing with buddy
test and deca was youre previous cycle? What are you going to try now?

 

[DanishBB]

Sick back workout, keep it out man!

 

[PrinceVegeta]

Very nice back session man!

 

[ironheart]

havent posted much this week, been busy at school. but i've been in pretty good shape decpite being off cycle and doing lots of cardio.

here's my main lifts this week:

monday

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

tuesday

squat:
20kg - warmup
60kg - warmup
100kg - 1 x 8
120kg - 1 x 6
140kg - 1 x 6
160kg - 1 x 4
180kg - 2 x 8
140kg - 1 x 12

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

wendesday

smith shoulder presses - dont know what the bar weighs here but i guess it about 10kg:
20kg - 2 x warmup
50kg - 2 x 10
70kg - 2 x 10
90kg - 2 x 8
110kg - 2 x 6
90kg - 1 x 10

thursday

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

hammer strenght press:
120kg - 3 x 8

and heres todays session

friday

back

deadlift:
50kg - 2 x warmup
70kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 5
150kg - 1 x 5
170kg - 1 x 4
200kg - 1 x 2
220kg - 1 x 2
250kg - 1 x 3
280kg - 1 x 1
290kg - 1 x 1 oh yeah

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

UH grip pulldown:
100kg - 1 x 8
120kg - 2 x 8

hammer strenght pulldown:
120kg - 3 x 10

epic.

 

[_ROBERTiNHO_]

I'm feeling weak =(

Great deadlift man!

 

[pingu]

Awesome! All i have to say heh...

 

[jonathan]

very very nice

 

[Xiva]

Strong dude!

 

[El Freako]

*Waits patiently for a 300kg pull*

 

[pingu]

What up? How is the diet going?