ironheart - in progress.

[Glex]

Glex you nerd.

That's me

Nice chins, ironheart. You did a lot of similar exercises in that session.

 

[Mikew]

Definately on the same schedule : ) Been the same all week.

 

[ironheart]

Definately on the same schedule : ) Been the same all week.

well if i'm on the same schedule as big Mike then it must be good

 

[ironheart]

saturday 23/02 - 08

light arm session

triceps:

cable triceps extensions: (in the crossover)
40kg - 2 x 20 (wormup)
60kg - 2 x 12 (wormup)
80kg - 2 x 12
the stack 100kg - 1 x 10

seated one armed dumbell overhead triceps extension:
15kg - 3 x 10

overhead triceps extension with ropein the crossover)
60kg - 3 x 10

biceps:

cable preacher curl: (in the crossover)
40kg - 2 x 12 (wormup)
60kg - 3 x 10

dumbell concentration curl:
15kg - 3 x 10

overhead cable curl: (in the crossover)
30kg - 3 x 10

 

[Mikew]

well if i'm on the same schedule as big Mike then it must be good

Ha! Well to me it looks good so I guess you´r right.

 

[The Creator]

Great arm session iron! I'm sure your got a decent pump outta that!

 

[Rocky]

Nice arm work. Good variety and weight.

 

[ironheart]

monday 24/02 - 08

chest

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

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

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

cable flyes:
30kg - 3 x 10

incline cable flyes:
25kg - 3 x 10

 

[PrinceVegeta]

Dman big bench!! good stuff ironheart!!

 

[PrizeFighteR]

Back work is superb, just like that benching

 

[Mikew]

I will now be one step ahead of you and comment on the leg session that I know will follow : ) Btw, how is your back? Can you squat properly?

Anyways, leg session is gonna be awesome I can tell for sure.

 

[miamiracing]

man you get it poppin with some crazy weights dude!
benchp. strengh is phenomenal

 

[ironheart]

hehe, you must be some kind of psychic mikew, i did have a great leg session today. my back is definitely getting there. i have no problem squatting or doing bent over rows so i'll soon start deadlifting again too.

tuesday 26/02 - 08

legs

squat:
20kg - 1 x 20 (wormup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 1 x 6
160kg - 1 x 4 - tied PB

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

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

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 (wormup)
60kg - 2 x 15
80kg - 4 x 12

thanks for stopping by and for supporting comments everyone

 

[philosopher]

Nice weight on the squats m8

 

[The Creator]

solid squating bro. Love how you followed it up with some front squats!

 

[Glex]

Bet those lunges were fun after the squats

 

[Mikew]

Well I rest my case, awesome squatting right there!

 

[alex]

great leg session.strong squats

 

[ironheart]

wednesday 27/02 - 08

arms

triceps

seated e-z bar triceps extension:
20kg - 2 x 20 (wormup)
30kg - 2 x 15 (wormup)
50kg - 1 x 10
60kg - 1 x 10
70kg - 1 x 7 - could'nt get the 8 one up but still PB

dumbell kickbacks:
15kg - 3 x 10

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

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

biceps

e-z bar curl:
30kg - 2 x 10 (womrup)
50kg - 3 x 10

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

preacher curl:
40kg - 3 x 10

overhead cable curl: (in the crossover)
30kg - 3 x 10

 

[Daniel Andersson]

strong session