ironheart - in progress.

[ironheart]

tuesday 22.03.11

legs

taking it easy on the squats atm cause i'm having some minor issues with my lower back.

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 3 x 10

leg press:
240kg - 2 x 10
290kg - 1 x 10
340kg - 1 x 10
380kg - 2 x 10

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 - 2 x 10

it was allright. nothing too crazy but the pump was insane!

 

[FEVER]

3 x 15 reps dips with +20kg, nice job!

 

[PrinceVegeta]

Strong squats, reps on squats are aweful!

 

[ironheart]

thanks guys

wednesday 23.03.11

shoulders and bicep

seated shoulderpress in the smith machine: (only plates counted)
40kg - 2 x 10
60kg - 2 x 10
80kg - 2 x 10

some other shoulderpress machine:
80kg - 3 x 10

side laterals - 3 supersets:
20kg x 10 - 16kg x 8 - 14kg x 6

reverse pec dec:
2 light sets - 12 reps
3 heavy sets - 12 reps


db curl (repped out one arm at a time)
20kg - 3 x 10

bb curl:
40kg - 3 x 10

preacher curl:
35kg - 2 x till failure.

 

[PrinceVegeta]

looking buff dude, wouldnt want to meet you in a alley!!

 

[ironheart]

so my back issues are gone, so i'm able to blast out some deads again

friday 01.04.11

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

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 3 x 10

hammer strenght puldown:
120kg - 1 x 10
140kg - 2 x 8
120kg - 1 x 10

UH grip pulldown:
100kg - 3 x 10

cable rows:
60kg - 3 sets - this machine makes the weight super heavy. but i wasnt focusing on that anyway. just wanted to get a good squeeze and full strech.

felt great! the deads were a little heavier than usual since its been a few weeks since i deadlifted, but overall a sweet session

 

[PrinceVegeta]

Nice deads man, easy 300kg in no time!

 

[El Freako]

Fap fap fap @new avi...

 

[ironheart]

monday 04.04.11

chest and arms

chest

bench press:
20kg - 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 7
140kg - 1 x 6

incline bench press:
100kg - 3 x 10

dips:
BW + 20kg x 20
BW + 40kg x 15
BW x 30


triceps

cable pushdown:
45kg - 3 x 10

rope pulldown:
30kg - 3 x 10ish


biceps

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

hammer curl:
24kg - 3 x 8

20min cardio on the bike.

felt pretty good today. was going for 3 x 8 on the bench but had shorter rests went down a rep for each set

 

[ironheart]

going to Turkey for two weeks on thursday. so i really went for it today!

squat:
20kg - warmup
50kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 6
160kg - 1 x 4
170kg - 1 x 2
180kg - 2 x 6
140kg - 1 x 15

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

front squat Rockel style:
70kg - 2 x 8
100kg - 2 x 8

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

SLDL with db's
24kg - 1 x 10
32kg - 3 x 10

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

felt great today. had alot of energy and power and felt like i could've gone heavier on the squats, or done more reps. but my legs really took a beating today.

 

[PrinceVegeta]

Awesome Lb training dude, have fun @ turkey!

 

[ironheart]

ok, so first leg workout after playing phaggy time beach volleyball for two weeks.

light high rep stuff

squat:
60kg - 2 x 10
100kg - 2 x 10
140kg - 3 x 10

leg press:
5 plates x 15
6 plates x 15
7 plates x 15
8 plates x 15

leg curl:
40kg - 1 x 12
50kg - 2 x 12
60kg - 3 x 10

felt good to get the legs working again, but i could barely walk afterwards

 

[PrinceVegeta]

haha nice train dude, i hate doms

 

[ironheart]

monday 02.05.11

chest and arms

chest

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - 1 x 10
100kg - 1 x 8
120kg - 1 x 6
140kg - 3 x 8

incline bench press:
100kg - 3 x 10

disp:
BW - 3 x 20


triceps

cable pushdown:
50kg - 2 x 10
45kg - 1 x 10

cable rope pulldown:
30kg - 3 x 10


biceps

bb curl:
50kg - 3 x 10

db curl:
20kg - 3 x 10

great session today

 

[ironheart]

friday 06.05.11

back

hadnt deadlifted for while so i was planing on going light today. but felt too good to do ***** weights

deadlift:
20kg - warmup/strech
60kg - 2 x warmup
100kg - 2 x warmup
140kg x 6
180kg x 4
220kg x 4
250kg x 2

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

hammer strenght pulldown:
3 plates - 1 x 10
4 plates - 2 x 8
3 plates - 1 x 10

UH grip pulldown:
100kg - 3 x 8

cable row:
60kg - 3 x 10

great session today. felt good to do some heavy deads again. looking forward to start bulking and really go heavy on deads again!

 

[ironheart]

saturday 07.05.11

light shoulder workout

db shoulder press:
10kg - warmup
16kg - warmup
20kg - warmup
26kg - 1 x 10
34kg - 1 x 10
40kg - 3 x 12

hammer strenght shoulder press:
3 plates - 3 x 8

side laterals:
20kg - 2 x 10
18kg - 2 x 10

reverse pec dec:
???kg - 3 x 12


db curl:
18kg - 3 sets

cable curl - 3 sets

just for the pump

 

[El Freako]

Just a light 250kg double...

 

[Xiva]

Just a light 250kg double...

Amen!

IH is just showing off...

Doing a light shoulder session with 40kg dumbell's

 

[ironheart]

lol, i never said 250kg was light... but it was :banana - not mine:

 

[ironheart]

tuesday 10.05.11

legs

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

leg press:
6 plates x 12
8 plates x 12
9 plates x 12
10plates x 12

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

leg curl:
40kg - 1 x 12
50kg - 2 x 12
60kg - 3 x 10

my squat strenght is a bit down but that is to be expected. anyway i'm happy with the session today.