ironheart - in progress.

[Xiva]

Maybe it's down, but 2x6 @ 180 is still strong!

You do have alot of focus at quads, how come?

 

[ironheart]

Maybe it's down, but 2x6 @ 180 is still strong!

You do have alot of focus at quads, how come?

well, simply because i want big wheels and i hope that some day my squat will match my deadlift. and besides, squats are like the ultimate exercise. i love it!

 

[Natzo]

big wheels you shall have sir, with effort.

well done!

what do you mean by Front squats Rockel style? Rockel's look pretty standart to me.

 

[ironheart]

big wheels you shall have sir, with effort.

well done!

what do you mean by Front squats Rockel style? Rockel's look pretty standart to me.

what i mean about that is that he doesnt use any grip on the bar. he just places the bar on the shoulders and goes about squatting. and it actually feels different and it really forces you to keep your back straight and focus on the quads. you cant go as heavy but i like this form better actually.

thanks for stopping by btw

 

[ironheart]

stepped on the weight this morning and it read 95,4kg. wich means that i'm down about 16kg now since i started the cut.

yesterday's back session:

deadlift:
20kg - warmup/strech
60kg - 2 x warmup
100kg x 8
120kg x 6
150kg x 6
180kg x 4
200kg x 2
230kg x 4

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

chins:
3 x 10

lat pulldown:
98kg - 2 x 10

UH grip pulldown:
98kg - 3 x 8

cable row:
90kg - 3 x 10

good session. my deadlift strenght just doesnt seem to suffer as much as the other lifts after being on cut for some time now.

 

[ironheart]

monday 06.06.11

chest and arms

taking a break from flat bench

incline bench press:
20kg - warmup
40kg - 2 x warmup
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 8
120kg - 3 x 6

lncline db press:
45kg - 3 x 10

dips:
3 x bw - didnt count the reps

triceps pushdown:
45kg - 3 x 10

overhead triceps extension with rope.
43kg - 3 x ???

bb curl:
50kg - 3 x 10

hammer curl:
22,5kg - 3 x 8

good session, i'm not going for the heavy weights atm, focusing more on mind muscle connection and intensity

 

[ironheart]

tuesday 07.06.11

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x 8
130kg - 1 x 6
160kg - 2 x 6
130kg - 1 x 10

walking lunges with dbs
25kg - 2 sets

front squat:
80kg - 2 x 12

leg extensions:
70kg - 3 x 12

leg curl:
30kg - 1 x 12
43kg - 1 x 12
50kg - 1 x 12
56kg - 2 x 10

not heavy weights, but super intensity!

 

[Storm]

mecca is diying, nobody else is logging.

Keep up the good work bro, nice sessions.

 

[ironheart]

wednesday 15.06.11

shoulders and biceps

seated db press:
12,5kg - 1 x 15
20kg - 1 x 12
25kg - 1 x 10
30kg - 1 x 10
35kg - 1 x 8
40kg - 1 x 8
45kg - 3 x 8

standing behind the neck press:
60kg - 3 x 10

side laterals:
20kg - 4 x 10

bent over cable revese flyes:
20kg - 3 x 12

bb shrugs followed by db shrugs:
100kg - warmup
150kg - 3 x 15 - 45kg - 3 x ?

db curl - 3 sets

preacher curl - 3 sets

good session today

 

[ironheart]

friday 17.06.11

back

deadlift:
40kg - 2 x warmup
60kg - warmup
100kg - warmup
130kg - 1 x 6
150kg - 1 x 6
180kg - 1 x 5
200kg - 1 x 5

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

chins:
BW 1 x 10 - 2 x 8

lat pulldown:
90kg - 3 x 12

close grip pulldown:
80kg - 3 x 10

cable row:
80kg - 3 x 10

light weights, high volume and intensity

 

[ironheart]

sup guys

so i'm finally lifting some decent weight again, and i'm super motivated.

friday 23.09.11

back

deadlift:
50kg - warmup
100kg - warmup
120kg - warmup
150kg x 6
180kg x 5
220kg x 2
260kg x 1

easy lift

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

UH grip pulldown:
100kg - 1 x 10
110kg - 2 x 8
100kg - 1 x 8

lat pulldown:
80kg - 1 x 10
100kg - 3 x 10

hammer strenght one arm row:
70kg - 3 x 10

really happy with this workout. hoping to stay injury free this fall/winter and break new ground.

 

[ironheart]

saturday 24.09.11

light leg workout:

one legged leg press:
2 plates - 2 x 10
3 plates - 2 x 10
4 plates - 2 x 10
5 plates - 2 x 12

front squat:
70kg - 2 x 8
100kg - 2 x 5
120kg - 1 x 5

leg press (cable leg press)
150kg - 1 x 10
180kg - 2 x 10

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

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

 

[Natzo]

Great back workout iron! 260 kg dead!! awesome!!!

140 rows!

 

[ironheart]

light week this week

thursday 06.10.11

chest and triceps

CG bench press:
20kg - warmup
40kg - 2 x warmup
60kg - warmup
80kg x 8
100kg x 8
120kg - 5 x 5

incline db press:
45kg - 3 x 12

cable flyes - 3 sets - 8 - 10 reps

triceps pushdown:
30kg x 10
40kg x 10
50kg x 10

skull crushers:
60kg x 8
50kg - 2 x 10

triceps pulldown with rope:
30kg - 3 x 10

feels good to do light weights once in a while. joints and tendons are happy.

 

[knight_rider]

Posting some nice numbers iron heart. Keep up the show of strength!

 

[Xiva]

Posting some nice numbers iron heart. Keep up the show of strength!

He's just showing off !

Ironheart is badass !

 

[ironheart]

friday 07.10.11

back

deadlift:
20kg - warmup
60kg - warmup
100kg - warmup
140kg - 1 x 6
180kg - 1 x 5
200kg - 3 x 5

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
130kg - 3 x 10

UH grip pulldown:
107kg - 3 x 10

lat pulldown:
98kg - 3 x 10

 

[ironheart]

saturday night squat fun

first i do front squat for 10 reps, then follow that up directly with 10 reps regular squat.

100kg - 3 x 10 + 10

light weight, hard workout

 

[knight_rider]

You squat for fun on Saturday nights. Mental! Keep up them big weights eg. Those big ass dead lifts. Crazy

 

[FEVER]

nice deads and rows.. no doubt!