ironheart - in progress.

[ironheart]

thanks KR

shoulders and bicep

standing MP:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x warmup
80kg - 1 x 5
100kg - 4 x 4

db shoulder press:
40kg - 3 x 8 - subpar on this one today.

side laterals:
18kg - 4 x 10

reverse pec dec:
4 x 12

db curl:
24kg - 3 x 8

preacher curl:
50kg - 3 x ??

felt good on the MP today but there wasnt much left in the tank afterwards. but still a decent session

 

[El Freako]

As strong as ever mate!

 

[ironheart]

thanks Ben

friday 18.11.11

back

deadlift:
20kg - warmup
50kg - 2 x warmup
60kg - warmup
100kg - warmup
140kg - 1 x 6
180kg - 1 x 5
200kg - 1 x 5
220kg - 1 x 5

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

UH grip pulldown:
110kg - 3 x 10

hammer strenght row:
120kg - 3 x 8

felt great today. had lots of power on the deadlift, so i feel that i'm on the right track to 250 x 5. and maybe even a new 1rm PB. we'll see

 

[knight_rider]

**** you move some epic weight. Keep it up

 

[ironheart]

thanks buddy

chest and triceps

CG bench press:
20kg - warmup
40kg - 2 x warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 4
140kg - 4 x 4

incline bench press:
110kg - 3 x 8

pec dec - 3 x 8 - 10

triceps pushdown:
30kg - 1 x 10
35kg - 1 x 10
40kg - 1 x 10

db kickbacks
18kg - 3 x 10

triceps rope pulldown:
30kg - 3 x till failure.

felt really good today. went smooth on the CH bench. having a little pain in my left elbow tho, so i did kickbacks as my main triceps movement today as that is very easy on the elbows.

 

[ironheart]

friday 25.11.11

back

deadlift:
20 x warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 4
180kg - 1 x 2
210kg - 1 x 1
230kg - 3 x 3

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

UH grip pulldown:
110kg - 3 x 8

lat pulldown:
90kg - 3 x 10

good session today have a good weekend everyone!!

 

[ironheart]

monday 28.11.11

chest and arms

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
105kg - 1 x 6
125kg - 1 x 4
145kg - 4 x 4

dips:
BW + 20kg x 10
BW + 40kg - 2 x 15

hammer strenght incline press:
100kg - 3 x 8 - 10

triceps pushdown:
50kg - 3 x 10

triceps pulldown with rope:
30kg - 3 x 10

bb curl:
60kg - 2 x 8
50kg - 1 x 12
40kg - till failure

hammer curl:
24kg - 3 x 8

good session today. good progress on the bench nowadays

 

[ironheart]

tuesday 29.11.11

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 6
160kg - 1 x 4
180kg - 3 x 5

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

leg extension:
60kg - 1 x 12
80kg - 2 x 10
60kg - 1 x 15

leg curl:
40kg - 1 x 12
60kg - 1 x 10
75kg - 2 x 10
60kg - 1 x 10

 

[ironheart]

thursday 01.12.11

chest and triceps

CG bench press:
20kg - warmup
50kg - 2 x warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 4
145kg - 2 x 4
140kg - 1 x 4

incline bench press:
90kg - 1 x 6
120kg - 2 x 6
90kg - 1 x 10

db incline flyes:
22kg - 3 sets

triceps pushdown:
30kg - 1 x 10
40kg - 1 x 10
50kg - 1 x 10

skull crushers:
45kg - sets

triceps pulldown with rope:
30kg - 3 x 10

felt good today. my pressing strenght is finally on the way up again.

 

[ironheart]

friday 02.12.11

back

deadlift:
20kg - warmup
60kg - 2 x warmup
100kg - warmup
140kg - 1 x 6
180kg - 1 x 2
220kg - 1 x 1
240kg - 3 x 3

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

UH grip pulldwon:
110kg - x 3 x 10

hammer strenght pulldown:
120kg - 3 x 10

row machine
80kg - sets.

felt great today. 240kg this felt lighter than 230 last week

 

[ironheart]

wednesday 07.12.11

shoulders and biceps

standing MP:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x warmup
80kg x 5
100kg x 2
105kg - 4 x 4

hammer strenght shoulder press:
140kg - 3 x 6 - 8

side laterals:
20kg - 4 x 10

reverse pec dec
4 sets - 12 reps.

ez-bar curl:
50kg - 3 x 10

seated db curl:
18kg - 3 x 8

preacher curl:
30kg - 3 sets.

 

[Clint]

I wasn't expecting to see such numbers in here. Judging from your avi you're obviously doing something right. Good lifts, keep it up

 

[ironheart]

thanks Clint

today was back day.

felt great during the warmup. was going for 3 x 3 with 250kg today. i was on my last warmup set, 220 x 1. the lift was easy but i felt a sharp pain in my right lat. so i guess i have a tear in my lat now. great.

 

[Line]

Sorry to hear about the deadlifting injury, buddy ? hopefully it's not a tear. And as Clint alluded to, nice numbers overall. Damn, and to think I hurt my back on a mere 193kg attempt

 

[ironheart]

it's probably just a minor tear or the muscle has been pulled a bit. because it feels better already. a couple of weeks without training back should do the trick.

 

[ironheart]

monday 12.12.11

chest and arms

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 2
150kg - 4 x 4

dips:
BW + 40kg - 2 x 12

incline db press:
40kg - 3 x 10

triceps pushdown:
50kg - 3 x 10

triceps pulldown with rope:
30kg - 3 x 10

bb curl:
50kg - 3 x 10

preacher curl:
30kg - 3 x 8 - 10

 

[ironheart]

tuesday 20.12.11

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 6
160kg - 1 x 4
180kg - 3 x 3

front squat:
100kg - 3 x 10

leg extensions:
4 x 10 - 12

walking lunges, 25kg db's
3 sets

leg curl:
4 x 10 - 12

SLDL with db's
25kg - 3 x 10

 

[ironheart]

wednesday 21.12.11

shoulders and biceps

standing MP:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x warmup
80kg - 1 x 5
100kg - 1 x 2
110kg - 4 x 4

db shoulder press:
40kg - 3 x 10

side laterals:
20kg - 4 x 10

bent over laterals:
15kg - 4 x 10

bb shrugs:
100kg - warmup
150kg x 15 followed by 30kg db shurg for 15. 3 sets.

db curl:
22,5kg - 3 x 8

preacher curl:
40kg - 3 sets.

cable curl:
3 sets.

 

[ironheart]

friday 23.12.11

back

deadlift - my lat seems to have healed up just fine, still, didn't go for the heavy weights.
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 2 x warmup
160kg - 1 x 5
180kg - 3 x 10 - no touch and go bouncing schit. no belt, no straps.

UH grip pulldown:
90kg - 3 x 10

lat pulldown:
90kg - 3 x 10

cable row:
100kg - 3 x 10

not heavy weights, but it was a good session. my back is sore as F*** today.

 

[Natzo]

merry xmas, bro,

I guess we did more or less the same workout on Friday.

great deads and pulls.