ironheart - in progress.

[PrinceVegeta]

Nice presses man!

 

[ironheart]

tuesday 01.03.11

legs

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 - 2 x 5
160kg - 1 x 10
140kg - 1 x 12

on legged leg press (cable leg press)
100kg - 1 x 10
120kg - 3 x 10

leg extension:
80kg - 2 x 10
60kg - 1 x 12

leg curl:
40kg - 1 x 10
50kg - 2 x 10
60kg - 3 x 10

awsome workout! the pump was epic

 

[PrinceVegeta]

Solid squats!

 

[ironheart]

friday 04.03.11

back

deadlift:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg x 6
180kg x 4
220kg x 2
240kg x 2
270kg x 1

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

lat pulldown (plate pulldown machine)
120kg - 1 x 10
140kg - 2 x 8
120kg - 1 x 10

cose grip pullodwn:
100kg - 2 x 10
80kg - 2 x 8

felt strong today. good session

 

[PrinceVegeta]

that deadlift pl approved? very nice!

 

[Skeptic]

We want pictures of the cut!!

 

[ironheart]

PV - you bet thanks for checking in, good to have you back in the logs.

Skeptic - when i'm down 5kg more or so i'm gonna have some pics up.

 

[FEVER]

crazy deads, looking forward to some pics bro

 

[ironheart]

monday 09.03.11

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 - 3 x 8

incline bnench press:
100kg - 3 x 10

dips:
BW x 25
BW - 2 x 15

triceps

cable pushdown:
40kg - 1 x 8
50kg - 3 x 10

rope pulldown:
30kg - 3 x 10

biceps

bb curl:
60kg - 2 x 8
50kg - 3 x 10

hammercurl:
24kg - 3 x 8

very satisfying session

 

[ironheart]

tuesday 08.03.11

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 2
200kg - 1 x 3 (wraps)
180kg - 2 x 6
140kg - 1 x 12

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

front squat:
100kg - 3 x 6

leg extension:
60kg - 3 x 12

didnt have the patience to wait for the leg curl machine to be available, so gonna do hamstrings tomorrow. gonna have a funny walk for a few days now

 

[PrinceVegeta]

Nice squats man! how long and tight are those wraps?

 

[ironheart]

PV - they're about 180cm i reckon. and they're not tight like powerlifting knee wraps, they're quite elastic.

monday 14.03.11

chest and arms

chest

bench press:
20kg - warmup
50kg - 2 x warmup
70kg - 1 x 10
90kg - 1 x 10
110kg - 1 x 8
130kg - 1 x 5
140kg - 1 x 2
150kg - 1 x 2
160kg - 1 x 2
130kg - 2 x 10

incline bench press:
100kg - 3 x 8

dips:
BW x 25
BW x 20
BW x 15

triceps:

cable pushdown:
45kg x 12
50kg x 10
45kg x 10

rope pulldown:
30kg - 3 x 10

biceps:

bb curl:
50kg - 3 x 10

preacher curl:
35kg - 3 x ??

20 min cardio on the elipse

good session. have'nt lifted 160kg in probably a year. so i'm happy that i'm still hanging on to my strenght even tho my body weight is dropping steadily

 

[PrinceVegeta]

So they are probabely the white and red ones i assume, pretty good training wraps, but offer little support=means strong ass legs!

Strong session, bench is strong!

 

[ironheart]

thanks buddy

these are the same as mine. tho mine have a different brand on them, i think they're made by Eleiko.

http://www.eleikosport.se/Weightlifting/product.asp?PageNumber=2&Product_Id=195

 

[PrinceVegeta]

Yep same quality, those are fine, but you should buy the real ones, 2m long and rigid as ****, you would get easy 20kg extra out of them! Any plans to compete in PL? And isn't strongman big in Norway! do it!

 

[El Freako]

**** you and your double 160 while dieting.

 

[ironheart]

cutting update: weighed in at 102,9kg this morning. so i've dropped about 7 kg since i started cutting

 

[ironheart]

thursday 17.03.11

chest and triceps

chest:

incline bench press:
120kg - 2 x 6
100kg - 3 x 10

dips:
BW + 20kg - 2 x 20

cable flyes:
42kg - 3 x 10

triceps

cable pushdown:
42kg - 1 x 12
53kg - 2 x 10

seated scull crushers:
50kg - 3 x 10

rope pulldown:
42kg - 3 x 10

 

[PrinceVegeta]

Still strong while cutting a good amount of weight! good job!

 

[ironheart]

monday 21.03.11

chest and arms

chest

bench press:
20kg - wamrup
40kg - 2 x warmup
60kg - 2 x warmup
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 6
140kg - 3 x 8

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

dips:
BW + 20kg - 3 x 15

triceps:

incline scull crusher:
50kg - 3 x 10

cable pushdown:
45kg - 3 x 10

cable rope pulldown:
30kg - 3 x 10

biceps

bb curl:
50kg - 3 x 10

DB curl:
24kg - 3 x 8

good session. i'm very happy that my pressing strenght hasnt gone down much. thats where i usually notice the most decline in strenght when i'm dieting.