ironheart - in progress.

[Daniel Andersson]

LOL..20 reps at 100kg and refering to as light
Really nice leg session also, good squats

 

[Hypocrisy86]

awesome leg workout lioN!
pefect. seems like its paying off !

 

[Lionheart]

Strong session bro and props for hitting back and frontsquats in a same session.

 

[PrizeFighteR]

20 reps at my 1RM! Bastard! Keep 'em coming dude.

 

[ironheart]

wednesday 05/03 - 08

arms

triceps:

seated e-z bar triceps extension:
20kg - 2 x 20 (warmup)
30kg - 2 x 15 (warmup)
50kg - 1 x 10
60kg - 1 x 10
65kg - 1 x 8

dumbell kickbacks:
15kg - 3 x 10

cable triceps extension: (in the crossover)
80kg - 3 x 12

overhead triceps extension with rope: (in the crossover)
60kg - 3 x 10

biceps:

e-z bar curl:
20kg - 1 x 12 (warmup)
35kg - 1 x 12 (warmup)
55kg - 2 x 10
50kg - 1 x 10

dumbell hammer curl:
25kg - 16 (8 each arm)

cable preacher curl: (in the crossover)
50kg - 3 x 12

overhead cable curl: (in the crossover)
30kg - 3 x failure

 

[Mikew]

Strong old arms on the norwegian man. Good work.

 

[The Creator]

Arm session looked great! I kinda miss having a seperate day for my arms...the pump is nuts!

 

[miamiracing]

thats some nice strengh you got bro

but u usualy don't count 16 at the hammer curls, you just say 8 and everybody know you did 8 for each arm

 

[h0ke]

Nice session! Both EZ-Bar sets looks nice!

 

[ironheart]

thursday 06/03 - 08

shoulders

seated dumbell press:
15kg - 1 x 20 (warmup)
20kg - 1 x 15
25kg - 1 x 15
30kg - 1 x 10
35kg - 1 x 10
40kg - 1 x 12 (the DBs don't go up any higher in my gym )

seated side laterals:
15kg - 4 x 10

seated bent over side laterals:
17.5kg - 4 x 10

cable side laterals: (in the crossover)
20kg - 2 x 10
15kg - 2 x 10

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

 

[Hypocrisy86]

awesome work Iron. sucks bout the DB's not going high enough
i know for sure you'd easily rep out 50kgs soon if they had em
thats a helluva good shoulder workout IMO.
and shrugs as well, nothing to sigh at here!

 

[Lionheart]

Nice arm session and shoulder work iron.Shrugs are heavy

 

[PrinceVegeta]

Nice sessions u have been having lately! strong man for sure!

 

[ironheart]

friday 07/03 - 08

back
started doing deads again now after about 4 months of recovering from injury. took it nice and easy, so it was more like a warmup exercise this time.

deadlift:
20kg - 1 x 20
70kg - 2 x 10
120kg - 2 x 8

bent over rows:
60kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 8
140kg - 1 x 6

dumbell rows:
40kg - 3 x 10

pulldown behind the neck:
80kg - 3 x 10

wide reversed grip pulldown:
100kg - 3 x 10

narrow grip pulldown:
80kg - 3 x 10

felt good to do deads again so i'm aiming at gradually increasing the weight in the weeks to come until i feel it's safe to go for the heavy weights.

 

[Rocky]

Good to see you testing the water with deads. Slowly but surely is the key - rest of the session looked mighty fine too!

 

[Mikew]

Deads are for the living, or something like that Way to go din gutt! Nice barbell rows too.

 

[Glex]

Great job on the bent over rows after the deads.

 

[miamiracing]

thats some good stuff brother, the bent over rows looking nice

 

[knight_rider]

awesome session, hope those deads keep improving for ya! it must suck having to deal with a lower back injury! i know it gave me grief for a few months after the first time i attempted 190kg for 4 reps when i was trying to impress Pickle! LOL

keep up the good work on them bent over rows

 

[ironheart]

Monday 10/03 - 08

chest

bench press:
20kg - 1 x 25 (warmup)
40kg - 1 x 20 (warmup)
60kg - 1 x 10
90kg - 1 x 8
110kg - 1 x 6
130kg - 1 x 7 - PB

incline BP:
60kg - 2 x 10
100kg - 2 x 8

decline BP:
60kg - 2 x 10
100kg - 2 x 10

cable flyes:
30kg - 3 x 10

incline cable flyes:
25kg - 3 x 10