ironheart - in progress.

[ironheart]

tuesday 19/02 - 08

legs:

squats:
20kg - 1 x 20 (wormup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 1 x 6
160kg- 1 x 3 (felt good, should have gone for the fourth rep )

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

walking lunges with dumbells:
20kg - 4 x 30 - 40 meters

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

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

felt great today. feels good to be doing some heavy lifting again, and i think my back is'nt far from full recovery ance:

 

[PrinceVegeta]

Awesome session man!! good stuff!

 

[Mikew]

Good squatting mate.

 

[Hypocrisy86]

AWESOME!! those squats and front squats looking heavy bro
with those leg extensions over 100lbs as well, amazing work
keep it up!

 

[ironheart]

thanks guys

 

[Glex]

Those front squats were heavy, especially after just having done those regulars

 

[Rocky]

Great leg session. Squats were fantastic - both regular and front. Lot of work done!

 

[ironheart]

wednesday 20/02 - 08

arms:

triceps:

seated e-z bar triceps extension:
20kg - 2 x 20 (wormup)
30kg - 2 x 15 (wormup)
50kg - 1 x 10
55kg - 1 x 10
60kg - 1 x 10

dumbell kickbacks:
15kg - 3 x 10

cable tricpes extension: (in the crossover so the kg's are not accurate)
80kg - 3 x 12

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

biceps:

e-z bar curl
30kg - 1 x 12 (wormup)
40kg - 1 x 10 (wormup)
55kg - 1 x 10
55kg - 1 x 8
50kg - 1 x 10

dumbell hammer curl:
25kg - 3 x 16 (8 each arm)

cable preacher curl: (in the crossover)
50kg - 3 x 10

did'nt have time to finish the last biceps exercise, but it was a good workout.

 

[PrinceVegeta]

nice workout man! keep up the good work!

 

[Glex]

cable tricpes extension: (in the crossover so the kg's are not accurate)

I think it would just be half the weight; you should get a mechanical advantage of 2 from the pulley setup. You can mark on the cables to show that for every two feet you pull the weight goes up one foot. There's mechanical and inertial losses and gains, though, so it would be an interesting problem to solve.

Anyway, leaving nerdsville, I always just denote that it's the easier one or harder one by saying how many pullies are involved.

 

[Rocky]

Glex you nerd.

Nice job ironheart - I don't think you need worry about not finishing that last bi exercise with all the work and weight preceding it!

 

[ironheart]

Thursday 21/02 - 08

shoulders:

seated barbell shoulder press:
20kg - 1 x 20 (wormup)
40kg - 1 x 15 (wormup)
60kg - 2 x 12
80kg - 2 x 10
90kg - 1 x 8 (easy, going for 100kg next week)

seated dumbell front laterals:
17.5kg - 4 x 20 (10 each arm)

seated side laterals:
17.5kg - 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
100kg - 1 x failure

felt good today. went up 2.5 kg on the dumbells and was still able to keep it pretty strict, so i'm pretty satisfied with the session today.

 

[miamiracing]

looks pretty good be careful with the side laterals, thats how i fucked up my shoulders

 

[ironheart]

looks pretty good be careful with the side laterals, thats how i fucked up my shoulders

yeah i hear you bro. i had a shoulder injury i few years ago myself alltough i got it from heavy incline dumbell bench press. but ever since i only use weights i can controle for shoulders and incline pressing.

 

[Tunen]

Those are some God darned sexy shoulder presses

 

[Braaq]

Nice sessions bro And I see you have decreased the volume as well too
IMO you may want to get rid of at least a set or two per exercise to maybe just 2 maybe 3 total working sets per exercise. Or lower the reps of the sets leading up to your heaviest set so you do not waste energy on sets that are not building muscle, this will give you more energy to bang out some better heavy sets or go even heavier than normal.

Other than that, your sessions are looking sold

 

[Mikew]

Id say skip the front-delt exercise and do one more for rear delts, but thats just me. Other than that, good work as expected.

 

[The Creator]

Great session dude! Your in for some wide ass shoulders with punishment like that

 

[Rocky]

Big presses.

I'd knock off the front raises too - no need to do them - front delts get plenty of work on the pressing.

 

[ironheart]

friday 22/02 - 08

back

chins:
BW - 4 x 10

behind the neck pulldown:
60kg - 2 x 12
80kg - 2 x 10

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

bent over rows:
60kg - 2 x 12 (wormup)
100kg - 1 x 10
120kg - 1 x 8

wide reversed grip cable rows:
80kg - 2 x 10
100kg - 1 x 10

narrow grip cable rows:
80kg - 2 x 10
100kg - 1 x 10