ironheart - in progress.

[h0ke]

Great sessions ironman. Deads are looking good, it's not suprice if they felt good too. Bencing is awesome too, congraz for PB. :eclipsee_gold_cup:

 

[miamiracing]

huge workout again, benchp. is just awesome congrats for your p.b. in there 130kg ain't light

 

[ironheart]

Thanks for supporting comments everyone

 

[Lionheart]

Nice benchpress PB there bro.Strong presses

 

[Mikew]

Ironheart got a crush on the iron I see. Nice pb, but im sure you will go even higher soon.

 

[ironheart]

tuesday 11/03 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 2 x 10
100kg - 2 x 10
140kg - 1 x 6
160kg - 1 x 5
140kg - 1 x 6

barbell lunges:
60kg - 4 x 10 each leg

leg extension:
60kg - 2 x 15
80kg - 2 x 15
100kg - 2 x 15

lying leg curl: (the design of the machine makes the kgs very light)
40kg - 1 x 20 (warmup)
60kg - 2 x 15
80kg - 2 x 12
100kg - 2 x 10

felt good today, but the squats took some time so i dropped the front squats. also i dont want to push my back to hard as i've started to do deads again.

 

[PrinceVegeta]

Great squats man! kepe it up!

 

[PrizeFighteR]

BB rows and the benching are insane..nice job with the PB

 

[VBP]

Great squats!

 

[Mikew]

As already said, great squats. I know what you mean by it taking too long : ) But it doesnt matter, because it builds both strength and size so incredibly well so its worth it.

 

[ironheart]

wednesday 12/03 - 08

arms

triceps

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

dumbell kickbacks:
15kg - 3 x 10

cable triceps extension: (in the crossover)
80kg - 1 x 12
85kg - 1 x 12
90kg - 1 x 12

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

biceps

e-z bar curl:
30kg - 2 x 12 (warmup)
55kg - 2 x 10
50kg - 1 x 10

DB hammer curl:
25kg - 3 x 8

DB preacher curl:
17.5kg - 3 x 12

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

 

[knight_rider]

im liking them sqauts, especially coz they are in Kilo's so i dont have to open up the calculator and divide by 2.2, to recognise you are strong as steel!

how did those 160 kgs for 5, sqauts feel!

 

[ironheart]

thursday 14/03 - 08

shoulders

seated BB shoulder press:
20kg - 1 x 20 (warmup)
40kg - 1 x 15 (warmup)
60kg - 2 x 10
80kg - 2 x 8
100kg - 1 x 6

seated side laterals:
15kg - 4 x 10

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

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

 

[miamiracing]

2 strong sessions again, nice hard work

 

[Mikew]

Great work Iron!

 

[Rocky]

That's the way - getting those big lifts in. All over strength is sound.

 

[The Creator]

Great shouler workout Iron! Awesome presses!

 

[PrizeFighteR]

Huge squats dude! Shoulders and arms are looking great also

 

[ironheart]

wendesday 19/03 - 08

arms

have'nt trained in a few days cause iv'e been snowboarding, great fun and pretty good cardio and great for the calves aswell. but it's time to get back in the gym

close grip bench press:
20kg - 1 x 25 (warmup)
60kg - 2 x 10
80kg - 2 x 10
100kg - 1 x 12
100kg - 1 x 10

dips:
BW - 3 x 20

overhead dumbell triceps extension:
17.5kg - 3 x 10

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

biceps

e-z bar curl:
30kg - 2 x 12 (warmup)
50kg - 3 x 12

dumbell hammer curl:
25kg - 3 x 8

dumbell concentration curl:
15kg - 3 x 10

cable curl: (in the crossover)
50kg - 2 x failure

 

[miamiracing]

your shit is inspiring as hell 100kg close grip for 12 reps.. jesus..

the rest of your stuff ain't light eighter