ironheart - in progress.

[ironheart]

monday 30.01.12

chest and arms

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 1
150kg - 1 x 1
160kg - 4 x 4

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

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 12

hammer curl:
22kg - 3 x 8

 

[ironheart]

monday 30.01.12

chest and arms

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 1
150kg - 1 x 1
160kg - 4 x 4

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

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 12

hammer curl:
22kg - 3 x 8

 

[ironheart]

tuesday 31.01.12

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
120kg - 1 x 2
140kg - 1 x 4
160kg - 1 x 2
180kg - 1 x 2
190kg - 1 x 1
210kg - 1 x 2
220kg - 1 x 1
230kg - 1 x 1
180kg - 1 x 10

leg extention:
65kg - 3 x 15

leg curl:
50kg - 1 x 10
60kg - 1 x 10
75kg - 2 x 10
drop - 55kg - till failure.

 

[ironheart]

monday 13.02.12

bench press:
180kg x 1- woop! was a smooth lift, and i still had 5 - 10kg more in me

 

[ironheart]

monday 13.02.12

bench press:
180kg x 1 - woop! was a smooth lift, and i still had 5 - 10kg more in me

 

[f4ts0]

nais! when is the magical 200kg due to be lifted?

 

[ironheart]

it will be some time before i'll give 200 a try as i'll start cutting in three weeks time. but next fall/winter i'll get it

 

[ironheart]

tuesday 21.02.12

legs

squat:
20kg - warmup
50kg - warmup
70kg - warmup
100kg - 2 x warmup
120kg - 1 x 2
140kg - 1 x 4
160kg - 1 x 2
180kg - 1 x 2
200kg x 5
220kg x 1
180kg x 10

leg exstension:
60kg - 1 x 12
80kg - 2 x 12
60kg - 1 x 12

leg curl:
60kg - 1 x 10
80kg - 2 x 10
70kh - 1 x 10
50kg - till failure

good squat session, but still a bit disappointed that i didnt go for a double on 220

 

[ironheart]

friday 09.03.12

back

deadlift:
20kg - warmup
60kg - 2 x warmup
100kg - warmup
140kg x 5
180kg x 2
220kg x 1
250kg x 1
280kg x 1
300kg x 1 - oh yeah, still got it!

chins:
16
12
10
8

close grip pulldown:
3 x 10

pulldown behind the neck:
3 x 8 - 10

machine row:
3 x 8 - 10

 

[ironheart]

tuesday 20.03.12

legs

leg press
main sets:
400kg x 12
450kg x 12

front squat:
60kg x 10
100kg x 10
120kg x 10

walking lunges with dbs
24kg - 3 sets

leg extension:
60kg - 3 x 12

leg curl:
60kg x 10
75kg x 10
65kg 2 x 10
50kg x 10

 

[bigman80]

Dude, that?s really impressive routines. I?m just seeing what you?re doing because probably I?ll be training with a routine like you do.
+1 +1


Anyway, keep it up man. Dude, that?s really impressive routines. I?m just seeing what you?re doing because probably I?ll be training with a routine like you do.

Anyway, keep it up man.Dude, that?s really impressive routines. I?m just seeing what you?re doing because probably I?ll be training with a routine like you do.

Anyway, keep it up man.