ironheart - in progress.

[El Freako]

Solid mate, all solid.

 

[ironheart]

sup guys!

friday 28.01.11

back

deadlift:
20kg - warmup
50kg - 2 x warmup
100kg 2 x 8
140kg x 6
160kg x 4
190kg x 2
220kg - 2 x 5

bent over rows:
100kg x 10
120kg x 10
140kg - 2 x 10

UH grip pulldown:
80kg x 8
100kg - 3 x 8

one hand machine row:
60kg - 3 x 8

been running on calorie deficit since new years, so it's pretty much maintaining strenght and mass at this point, which i feel i've been able to do so far

strenght is good but i cant do as many reps now, but i try to keep the weights the same. i run out of steam pretty quick. the first rep on 220kg felt so easy i felt like i could power clean it, but the 5th was pretty heavy

 

[FEVER]

nice basic back workout bro, keep up the good work.

 

[ironheart]

thanks bro

saturday 29.10.11

light leg workout

on legged leg press
2 plates - 2 x warmup
3 plates - 2 x 10
4 plates - 2 x 10
5 plates - 2 x 10

front squat:
50kg - 2 x 10
70kg - 1 x 8
90kg - 1 x 6
110kg - 1 x 4
120kg - 2 x 4

leg extension:
60kg - 4 x 12

leg curl:
40kg - 2 x 12
50kg - 2 x 12

SLDL with db's:
26kg - 3 x 10

nice easy workout

 

[ironheart]

monday 31.01.11

chest and arms

chest

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

incline bench press:
100kg - 1 x 10 - 2 x 8

triceps

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

incline scull crushers straight bar:
45kg - 3 x 10

rope pulldown:
30kg - 2 x 10

biceps

bb curl:
45kg - 1 x 10
50kg - 3 x 10

hammer curl:
24kg - 3 x 8

not too mad. skipped dips today cause my chest and shoulders was pretty beaten up

 

[Storm]

nice numbers bro, keep up the good work!

 

[ironheart]

cute little leg session today

squat:
20kg - 2 x warmup
60kg - 2 x 8 ish
100kg - 2 x 6
140kg - 1 x 6
160kg - 1 x 4
170kg - 1 x 2
180kg - 1 x 2 felt about 20kg lighter than last week
160kg - 1 x 8
140kg - 1 x 12

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

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

not too bad today actually, getting longer between the good sessions as the cut goes on.

 

[El Freako]

Nudes when completed cutting?

 

[ironheart]

^^you bet

friday 11.02.10

back

deadlift:
20kg - 2 x warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 6
180kg - 1 x 4
200kg - 1 x 2
220kg - 1 x 5

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 2 x 10

hammer strenght pulldown:
120kg - 3 x 10

nice quick basic workout

 

[El Freako]

5 x 200kg is solid when cutting dude!

 

[ironheart]

thanks buddy, but 220 x 5 is even better

did 45 min of cardio this morning.


monday 14.02.11

chest and arms

chest

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

incline bench press:
100kg - 3 x 8

triceps

cable pushdown:
30kg - 1 x 15
40kg - 1 x 12
50kg - 3 x 10

incline skull crushers:
45kg - 3 x 10

biceps

bb curl:
20kg - 1 x warmup
40kg - 1 x warmup
60kg - 1 x 8
50kg - 3 x 10

hammer curl:
24kg - 3 x 8

finish with 10 min cardio on the elipse machine.

 

[El Freako]

Still benching like a beast.

 

[ironheart]

and for those who are interested, heres what a typical day looks like nutrition wise:

cutting mode!

breakfast:
6 whole eggs
100 gram vegetables
1 glas of milk

protein - 56,8g
carbs - 17,1g
fat - 38,9g


lunch:
250 grams fish

protein - 42,5g
carb - 0g
fat - 1,5g


dinner:
250 grams pig or steak
50 grams vegetables
30 grams whole grain rice

protein - 51,7g
carb - 43,9g
fat - 10,9g


post workout:
shake
protein - 43,2g
carb - 66,8g
fat - 2,7g


evening meal:
300 grams of chicken
protein - 81,3
carb - 0g
fat - 5g


before bed:
casein shake
protein - 43g


total:
protein - 318,5g
carb - 127,8g
fat - 59g

cals - about 2316, probably a bit more.

 

[ironheart]

tuesday 15.02.11

legs

squat till you drop!

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

front squat:
40kg - 2 x warmup
80kg - 1 x 8
110kg - 1 x 5
120kg - 1 x 5
100kg - 2 x 10

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

had alot of power today so decided to go heavier than planned

 

[El Freako]

Smashing it dude!

 

[Natzo]

Iron make sure you get into the top 6 guess comeptition in the general section, it'll cover all shows this year at the end the mecca contest champ will be crown. for more info go to the Flex pro top 6 guess thread .

 

[PrinceVegeta]

Monster leg session! Still going hard!

 

[ironheart]

thanks PV!!

friday 25.02.11

back

deadlift:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 6
180kg - 1 x 4
200kg - 1 x 2
220kg - 1 x 5

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

lat pulldown:
100kg - 3 x 10

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

some pulldown machine:
80kg - 2 x till failure

great session today. felt like i could go really heavy on the deads but didnt have alot of time.

 

[ironheart]

saturday 26.02.11

light leg day

on legged leg press:
2 plates - 2 x warmup
3 plates - 2 x warmup
4 plates - 2 x 10
5 plates - 3 x 10

front squat Rockel style:
3 warmup sets
100kg - 3 x 8

leg extension:
60kg - 1 x 12
80kg - 2 x 12
60kg - 1 x 12

leg curl:
40kg - 2 x 12
50kg - 2 x 10
60kg - 3 x 10

good workout, got my legs pumped!

 

[ironheart]

monday 28.02.11

chest and arms

chest

bench press:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x warmup
80kg - 1 x 8
100kg - 1 x 8
120kg - 1 x 6
140kg - 1 x 2
150kg - 2 x 5

incline bench press:
100kg - 3 x 10

dips:
BW x 30
BW - 2 x 15

triceps

cable pusdown:
50kg - 3 x 10

rope pulldown:
30kg - 2 x 10

biceps

bb curl:
50kg - 4 x 10

hammer curl:
22kg - 3 x 8

bodyweight goes down, strenght goes up. human body, how does it work??