ironheart - in progress.

[knight_rider]

fuck yeah, sick leg session from the other day! sick squat weights

 

[Rocky]

Wow! Impressive PB's - squat one is awesome and the tri extension is massive aswell. Upping the stregnth every time!

 

[ironheart]

thursday 28/02 - 08

shoulders

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

seated side laterals:
17.5kg - 4 x 10

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

cable side laterals: (in the crossover)
20kg - 4 x 10

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

 

[knight_rider]

awesome shoulder press PB good stuff

 

[The Creator]

Good selection of exercises for that workout! Gread weight as well!

 

[ironheart]

friday 29/02 - 08

back

chins:
BW - 4 x 10

pulldowns behind the neck:
80kg - 3 x 10

wide reversed grip pulldown:
100kg - 3 x 10

bent over rows:
60kg - 2 x 12
100kg - 1 x 10
120kg - 1 x 10

t-bar rows:
2 plates - 1 x 15
3 plates - 1 x 12
4 plates - 1 x 10
5 plates - 1 x 10

dumbell rows:
40kg - 3 x 12

 

[PrinceVegeta]

Strong sessions man!! congrats on th pb for shoulder press!! big weights baby!!

 

[Mikew]

Ironheart, you dawg! Good sessions here, and I expect nothing less : )

 

[h0ke]

Nice PBs there bro! Solid trains in here too!

 

[Rocky]

Big job on the shoulder press. Nice going. Back session looked intense too.

 

[knight_rider]

and another good session! your lifting some impressive weights for sure, especial;ly that 100 kg bb shoulder press for 6 rep the other day!

 

[ironheart]

monday 03/03 - 08

chest
light and short session today

bench press:
20kg - 1 x 25 (warmup)
40kg - 1 x 20 (warmup)
60kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 20

incline bench press:
60kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 6 (was going for 10 but i got a cramp:angrydude: )

cable flyes: (in the crossover)
30kg - 4 x 12

 

[miamiracing]

20reps for 100kg? damn bro you are crazy

btw, we had some cool kids in the gym today, they said oh im goin to benchp. 100reps now with 115, than he picked it up and did ugly 18 ones and that was it

 

[ironheart]

20reps for 100kg? damn bro you are crazy

btw, we had some cool kids in the gym today, they said oh im goin to benchp. 100reps now with 115, than he picked it up and did ugly 18 ones and that was it

Kids say the craziest things don't they, lol. but he did get 18 reps though, only 82 reps to go

 

[PrinceVegeta]

LMAO...

 

[miamiracing]

Kids say the craziest things don't they, lol. but he did get 18 reps though, only 82 reps to go

yea well i cant really tell them kids, there are about ~26 and im 19 but there are acting like kids , thats fho sho

 

[knight_rider]

'light' a relative term, 20 reps of 100 kgs, good stuff

 

[Glex]

Shit man, nice benching. That's above average on the NFL-225 Test, if I'm not mistaken. I'm sure an extra 5 pounds wouldn't shift your number too much.

 

[ironheart]

tuesday 04/03 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 2 x 10
100kg - 2 x 10
140kg - 1 x 12
140kg - 1 x 10

front squat
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 3 (the bar came out of position so i had to rack it)

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

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

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 - 60kg - 1 x failure (superset)

 

[h0ke]

Nice and strong leg session! But that "light" chest workout 20 with 100kg AWESOME