ironheart - in progress.

[PrinceVegeta]

*Waits patiently for a 300kg pull*

Same here

 

[ironheart]

sup guys

my log has been dead for a few weeks now, so its time to bring it back to life.

tuesday 13.07.10

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 1 x 18
120kg - 1 x 6
140kg - 1 x 6
160kg - 1 x 6
180kg - 1 x 6
140kg - 1 x 12

some form of lunges (in a machine)
2 x 10

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

leg curl:
40kg - 2 x 12
50kg - 2 x 10
60kg - 2 x 10
70kg - 1 x 10

not bad

 

[PrinceVegeta]

Nice squatting dude!

 

[ironheart]

sup guys. thought i'd make a modest comeback.

i've had a run of bad luck lately. i was sick for a while, and then when i was back in normal shape i ****ed up my right arm. i dont know if its a tear or a strain but something i damaged. its starting to get better but i'm going to get it examined. hopefully i can get back to light training soon..

but i can still squat!!

thursday 28.10.10

legs

squat:
20kg - 2 x 10
60kg - 2 x 10
100kg - 1 x 8
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 2
200kg - 1 x 5
180kg - 1 x 10
140kg - 1 x 15

leg extensions:
60kg - 4 x 12

leg curl:
40kg - 2 x 10
50kg - 3 x 10

good session. and until my arm is recovered, i'm dedicating all my training to the squat.

 

[El Freako]

Heal up soon big fella. Still squatting strong at least.

 

[ironheart]

thanks freako

ok, so i'm gonna start working my upper body again this week, gonna be quite light and i wont do exercises thats hard on the biceps, do no bicep or back work for now.

heres what i'll be doing until my bicep is healed up. feel free to share your thoughts.




Monday: chest, shoulders, triceps

Bench press ? incline db flyes ? behind the neck press ? side laterals ? triceps pushdown bar and rope.



Tuesday: legs, explosive, low reps

Box squat ? lunges ? jumping suats ? leg curl



Wendesday: shoulders, chest, triceps

Smith shoulder press ? behind the neck press ? flyes ? declien bench press ? side laterals ? reverse flyes ? triceps pushdown bar and rope.



Thursday: legs, heavy squat day, low reps.

Squat ? leg curl



Friday ? same as monday



Saturday: legs, volume day

One legged leg press ? front squat ? leg extension ? leg curl.

 

[Storm]

better safe than sorry mate, you'll be rocking in no time.
Huge squats!!

 

[FEVER]

crazy squats dude..

 

[ironheart]

thanks guys

thursday 04.11.10

legs

squat:
20kg - warmup
60kg 2 x 10
100kg x 6
120kg x 4
140kg x 3
160kg x 2
170kg x 1
180kg x 1
200kg x 1
200kg x 1
210kg x 1

leg curl:
30kg x 12
40kg x 10
50kg x 10
60kg 3 x 10
50kg x 10

i wasnt really in the zone today so it felt a bit heavier than usual, but overall it wasnt too bad.

 

[jonathan]

once again, very strong thumbs up

 

[El Freako]

Ok, I'm gonna do a 210kg squat very soon so you're not allowed to get any stronger... is that clear?!

 

[ironheart]

Ok, I'm gonna do a 210kg squat very soon so you're not allowed to get any stronger... is that clear?!

we'll see about that i just saw your video of the 210kg squat and i shall use this to fuel my motivation to get stronger

 

[ironheart]

10.11.10

squat:

20kg - warmup
40kg - warmup
60kg - 2 x 8
100kg x 6
120kg x 4
140kg x 4
160kg x 2
170kg x 1
180kg x 2
200kg x 2
210kg x 1
220kg x 1

did some heavy singles and doubles today, felt allright. training and nutrition havent been so good lately, but i'm serious again next week

 

[El Freako]

Dammit!

Now I have to do 220kg...

 

[ironheart]

friday 26.11.10

legs

squat:
20kg - 2 x warmup
60kg - 2 x warmup
100kg x 6
140kg x 4
160kg x 2
170kg x 1
180kg x 2
200kg x 2
210kg x 2
140kg x 20

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

SLDL with DB's
32kg 4 x 10

happy with the session today. felt great!

 

[El Freako]

Mad motherfucker. I tried a widowmaker set with 140kg the other week and had to quit at 15 due to dizziness. Good work making it.

 

[ironheart]

thursday 02.12.10

back

first back wokrout in over two months, so took it "easy"

deadlift
60kg - 2 x 10
100kg - 2 x 8
140kg - 2 x 6
180kg - 2 x 4

focused on strict technicque and explosive reps. felt pretty good.

bent over rows:
100kg x 10
120kg x 10
140kg x 10 - these felt suprisingly light

hammer strenght pulldown:
120kg - 3 x 10

close grip pulldown:
100kg - 2 x 8
80kg - 1 x 10

hammer strenght row:
60kg - 3 x 10

felt great to do back again. no pain, and my arm seems to have healed up completely

 

[El Freako]

Epic rows are epic. **** you.

 

[jonathan]

exellent workout, considering your injury

 

[ironheart]

thanks guys

monday 06.12.10

chest and arms

chest

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

incline bench press:
100kg - 2 x 10

triceps

dips:
BW + 20kg x 20
BW + 20kg x 15
BW x 20

cable pushdown:
30kg x 10
40kg x 10
50kg - 2 x 10

biceps

bb curl:
20kg - warmup
40kg - warmup
60kg x 8
60kg x 5
50kg x 10

hammer curl:
24kg 3 x 8

pressing strenght is starting to come back, but still a way to go. other than that i feel i'm getting back on track