ironheart - in progress.

[ironheart]

Tuesday 22/01 - 08

i'v been struggling with a back injury for some time now but i think i'm getting bakc on track.

had my first full leg workout in a long time today. so here's how it went:

started with squats - wormup with the bar - 25 reps
then went up to - 60kg - 2 sets - 10 reps
- 100kg - 2 sets - 8 reps
- 140kg - 2 sets - 6 reps

front squats - 60kg - 2 sets - 10 reps
- 100kg - 2 sets - 6 reps

4 sets of walking lunges with 20kg dumbells

6 sets leg extensions - same system as squats but less weight and more reps (12 - 15 reps)

6 sets leg curls - same as leg extensions

it was pretty hard but it felt good to be able to complete the workout withuot any pain in my back, but i think my legs will be painfull tomorrow
but it got me pumped and motivated. looking forward to tomorrows workout: Arms, oh yeah!

 

[ironheart]

Wednesday 23/01 - 08

Arms

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

dumbell kickbacks:
15kg 3 x 10

triceps pulldown:
80kg (don't know how many actual kg's it is) 3 x 12

triceps pulldown with rope:
60kg 3 x 12

biceps:

seated dumbell curls:
10kg 1 x 20 (wormup)
15kg 1 x 20 (wormup)
20kg 1 x 20 (wormup)
25kg 3 x 16

preacher curl:
40kg 3 x 12

overhead cable curl:
kg? 3 x 10

barbell curl:
3 x 15 - 20

 

[Daniel Andersson]

Looked like nice sessions there mate.
Really strong in your arms to!

Välkommen btw.

 

[Rocky]

^I agree the arms are really strong - especially tris.

Good squatting weight too.

 

[ironheart]

Thursday 24/01 - 08

Shoulders and traps:

seated barbell shoulder press:
20kg - 1 x 25 (wormup)
40kg - 1 x 20 (wormup)
60kg - 2 x 12
80kg - 2 x 10
90kg - 1 x 8

front dumbell raises:
20kg - 4 x 10

dumbell lateral side raises:
20kg - 4 x 10

bent over dumbell side raises:
20kg - 4 x 10

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

 

[PrinceVegeta]

Awesome sessions there man.strong dude for sure!

 

[ironheart]

Thanks guys. Allways cool to get a god response. Tomorrow is back workout. I don't think my back is 100% healed yet but we'll see how it goes.

 

[Mikew]

Tomorrow is my backday too, so let me wish you good luck on yours!

 

[high_five]

Insane shoulder session keep it up.

 

[ironheart]

Friday 25/01 - 08

back:

my back is not ready for deadlifts and bent over rows yet. shame, because i really love those exercises. so i'm doing an alternative back routine at the moment thats easier on my lower back. here's todays workout:

chins (wide grip):
bodyweight - 4 x 10

pulldowns behind the neck:
60kg - 2 x 10
80kg - 2 x 10

pulldowns wide reversed grip:
80kg - 2 x 10
100kg - 2 x 10

then i did some light rowing exercises

cable rows wide reversed grip:
60kg - 2 x 10
80kg - 1 x 10

cable rows narrow grip:
60kg - 2 x 10
80kg - 2 x 10

dumbell rows:
35kg - 3 x 12

 

[PrinceVegeta]

Awesome session despite ur inability to do rows because of ur lower back!!
Keep it up!

 

[Lionheart]

Log is looking good IR.Youre strong for sure

 

[ironheart]

Monday 28/01 - 08

Chest:

bench press:
20kg - 1 x 25 (wormup)
50kg - 1 x 20 (wormup)
70kg - 1 x 10
90kg - 1 x 8
110kg - 1 x 6
130kg - 1 x 5

incline bench press:
60kg - 2 x 10
100kg - 2 x 6

decline bench press:
60kg - 2 x 10
100kg - 2 x 8

cable flyes:
30kg - 3 x 10

incline cable flyes:
25kg - 3 x 10

 

[Mikew]

Sessions look solid. A quick question, what is your current weight?

 

[PrinceVegeta]

Nice session mate.Nice pressing!

 

[ironheart]

Sessions look solid. A quick question, what is your current weight?

90.2kg last time i checked, about a week ago.

 

[ironheart]

Tuesday 29/01 - 08

Legs:

squats:
20kg - 1 x 25 (wormup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 1 x 4 (came out of balance on the fourth rep and used a lot of energy to get the weight up, so i racked it)
140kg - 1 x 6 ( got pretty phsyced out by the previous set but got my shit together and made 6 reps)

front squats:
60kg - 2 x 10
100kg - 1 x 4
100kg - 1 x 6

walking lunges with dumbells:
20kg - 4 sets

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

leg curl:
40kg - 1 x 15 (wormup)
60kg - 2 x 12
80kg - 2 x 12
60kg - 2 x 12

standing one legged curl:
25kg - 4 x 10

Felt pretty good to begin with today but that first set of squats with 140 ruined my session a little, but i still feel that i was able to get a decent workout and my legs feel pretty beated up so i'm happy

 

[Daniel Andersson]

That was one strong ass leg extension

 

[Mikew]

Quality workout, crazy leg extensions and good determination on that last set of squats!

 

[ironheart]

Thanks guys