ironheart - in progress.

[ironheart]

thanks guys!

monday 10.10.11

chest and arms

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

incline bench press:
100kg - 1 x 6
120kg - 1 x 6

dips:
BW + 20kg - 1 x 15
BW + 40kg - 2 x 12

triceps pushdown:
40kg - 1 x 12
50kg - 3 x 10

triceps pulldown with rope:
32,5kg - 3 x 10

bb curl:
50kg - 3 x 10

hammer curl:
24kg - 3 x 8

nothing special, but i feel that i'm starting to get back to "normal" strenght, so it's going in the right direction

 

[knight_rider]

BW + 40 dips for reps wtf! Hellz yeah Iron....triceps

 

[ironheart]

thanks KR

tuesday 11.10.11

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
120kg - 1 x 5
140kg - 1 x 5
160kg - 1 x 5
170kg - 1 x 2
190kg - 1 x 2

leg press:
200kg - 1 x 10
300kg - 1 x 10
400kg - 2 x 10
430kg - 1 x 12

leg extension:
60kg - 1 x 12
70kg - 1 x 12
80kg - 1 x 12

leg curl:
50kg - 1 x 10
70kg - 1 x 10
80kg - 1 x 8
70kg - 1 x 10
50kg - 1 x ??

it's been a while since i've done a decent amount of weight on squats. so i didnt push it too hard on the heavy sets and kept the reps low. but it felt great to squat again

 

[ironheart]

wednesday 12.10.11

shoulders and biceps

standing MP:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x 8
80kg - 1 x 5
90kg - 3 x 5

db shoulder press:
40kg - 3 x 10

side laterals:
20kg - 4 x 10

reverse flyes:
4 x 12

shrugs:
100kg - 1 x 15
140kg - 2 x 15
180kg - 2 x 12
140kg - 1 x 12

db curl:
22kg - 3 x 10

preacher curl:
45kg - 3 x 8

 

[knight_rider]

gnarly weights. 90kg on the shoulders WTF, unit! 20kg laterals are very nice also!

 

[ironheart]

tuesday 18.10.11

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 2 x 6
160kg - 1 x 5
170kg - 1 x 2
180kg - 1 x 5

leg press:
200kg - 1 x 10
300kg - 1 x 10
400kg - 3 x 12

leg extension:
60kg - 1 x 15
80kg - 1 x 12
60kg - till failure

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

starting to get back into on the squats so i'm happy with that. gonna hit the squats hard next week.

 

[ironheart]

wednesday 19.10.11

shoulders and biceps

standing bb shoulder press:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x 6
80kg - 1 x 5
90kg - 1 x 5
100kg - 2 x 4

hammer strenght shoulder press:
140kg - 3 x 10

side laterals:
20kg - 4 x 10

reverse pec dec:
4 x 12

shrugs:
100kg - 1 x warmup
140kg - 2 x 15
180kg - 2 x 12
140kg - till failure

db curl:
22kg - 3 x 10

preacher curl:
40kg - 3 x 8 - 10

so finally started doing 100kg on shoulder press again so i hope to get the reps up soon. feeling good

 

[knight_rider]

legendary squats!

 

[ironheart]

friday 21.11.10

back

deadlift:
20kg - wamrup
70kg - warmup
120kg - 2 x warmup
150kg - 1 x 6
170kg - 1 x 4
200kg - 1 x 2
220kg - 1 x 2
250kg - 1 x 2

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

UH grip pulldown:
110kg - 3 x 10

lat pulldown:
100kg - 3 x 8

db row:
40kg - 2 x 12

happy that i did a decent amout of weight in this session tho i felt abit heavier than usual.

 

[Natzo]

^^

awesome deads iron, pretty strong row too 140kg x 10.

you were spent already when you went to the db rows I see.

keep it up!

 

[ironheart]

monday 24.10.11

chest and arms

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

incline bench press:
90kg - 1 x 6
120kg - 2 x 5

dips:
BW + 20kg - 1 x 10
BW + 40kg - 2 x 12
BW till failure

triceps pushdown:
50kg - 3 x 10

triceps pulldown with rope:
35kg - 1 x 10
30kg - 2 x 10

db curl:
24kg - 3 x 8

bb curl:
40kg - 3 x 10

good session today. going to England next week for two weeks and it probably wont be much training down there. so i'm pushing it this week. stay tuned

 

[knight_rider]

some nice big weights there bro. Keep it up!

 

[ironheart]

tuesday 25.10.11

legs

squats!
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 5
160kg - 1 x 5
180kg - 3 x 5 - with reps to spare

leg press:
200kg - 1 x 10
300kg - 1 x 10
400kg - 3 x 12

leg exstension:
60kg - 1 x 12
75kg - 2 x 12
55kg - till failure

leg curl:
50kg - 1 x 10
80kg - 3 x 10
60kg - till failure

best leg workout in a long time. getting back in shape! oh yeah

 

[knight_rider]

180 for 5 with reps to spare lol. Freak!

 

[ironheart]

friday 28.10.11

back

deadlift:
20kg - warmup
60kg - warmup
80kg - wamrup
120kg - warmup
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
250kg - 2 x 2

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

UH grip pulldown:
110kg - 3 x 10

lat pulldown:
100kg - 3 x 10

hammer strenght row:
120kg - 3 x failure

great session today. one of my goals is to get 250 for 5 reps by the end of the year!

 

[knight_rider]

250 for 2 gnarly, my best is 200 for 6, i never work below that rep range and i hurt my back anyway lol! i feel like getting back into them soon to try and meet your mental show of strength! Keep it up!

 

[Skeptic]

You're still a beast Ironheart!

 

[ironheart]

thanks for stopping by skeptic

monday 14.11.11

so got back from two weeks in York on friday. i was able to get in three maintenance sessions while i was there and thats alot better than nothing

starting 4 x 4 on the bench from today. like kevin levrone did in the first levrone report.

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 5
140kg - 4 x 4 smooth sailing

incline bench press:
110kg - 3 x 8

dips:
BW + 40kg - 3 x 12

triceps pushdown:
50kg - 3 x 10

triceps pulldown with rope:
35kg - 3 x 10

ez-bar curl:
65kg - 1 x 8
55kg - 3 x 10

hammer curl:
24kg - 3 x 8

good session today gonna focus alot more on my training from now on. been slacking too much these last few months

 

[ironheart]

tuesday 15.11.11

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 4
160kg - 1 x 4
180kg - 1 x 2
200kg - 2 x 2
180kg - 1 x 2
140kg - 1 x 10

one legged leg press:
220kg - 3 x 10

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

leg curl:
50kg - 1 x 10
70kg - 1 x 10
80kg - 1 x 10
70kg - 1 x 10
60kg - 1 x 10

 

[knight_rider]

200 kg for 2 reps.......freak!