ironheart - in progress.

[ironheart]

monday 31/03 - 08

chest

my benching was a little messed up today. because when i got to the gym there was nobody there to spot me, but i started warming up as usual in case somebody showed up. nut nobody did so i had to go for a weight that was safe to do by myself, but just as i was finished with my "last" set my training partner showed up and i could'nt resist doing a heavy set.

bench press:
20kg - 1 x 25 (warmup)
40kg - 1 x 15 (warmup)
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
120kg - 1 x 10
140kg - 1 x 3

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

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

cable flyes:
30kg - 4 x 10

 

[PrinceVegeta]

Good session man! strong bench u have great padawan

 

[ironheart]

tuesday 01/04 - 08

legs:

squat:
20kg - 1 x 20 (warmup)
60kg - 2 x 10
100kg - 2 x 8
140kg - 1 x 6
170kg - 1 x 2 - did'nt feel right
170kg - 1 x 4 - this set was better

squats with weights under the heels and the bar high on the neck
100kg - 2 x 12 - slow movement, really squeezing the reps out.

lunges with dumbells:
20kg - 2 x ??? - did'nt count the reps

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

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

 

[Daniel Andersson]

@ Chest session
I dont know in my head what weights you normaly use, but if those weights are without a spot that's some really nice weight you are pushing right there Ironheart

@ Leg session
Awesome squating bro And really nice extensions

 

[ironheart]

the last set on the bench was with a spot but then i had allready done a set with 120kg for 10 reps so i only got 3 with 140kg.

 

[Mikew]

Nice workouts Iron! Strong squats.

 

[Glex]

DB lunges after squats always = for me. Have fun tomorrow

 

[ironheart]

wednesday 02/04 - 08

arms

triceps

seated EZ bar triceps extension:
20kg - 2 x 15 (warmup)
30kg - 2 x 12 (warmup)
55kg - 1 x 10
60kg - 2 x 10

cable triceps extension:
40kg - 1 x 12
50kg - 2 x 12

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

biceps

EZ curl:
30kg - 2 x 15 (warmup)
55kg - 2 x 10
50kg - 1 x 10

preacher curl:
40kg - 3 x 10

cable curl: (in the crossover)
60kg - 2 x 10 - 15 was'nt focusing on the quantity

 

[PrinceVegeta]

Awesome sessions!! great work!!

 

[Daniel Andersson]

Sweet mother...thats some solid ass weight you are doing for arm bro

 

[ironheart]

thursday 03/04 - 08

shoulders

seated barbell 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:
17.5kg - 3 x 10

seated bent over side laterals:
17.5 kg - 3 x 10

DB shoulder press and side laterals superset:
DB press 25kg x 10 - side laterals 10kg x 10 - 3 sets

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

 

[ironheart]

friday 04/04 - 08

back

chins:
BW - 4 x 10

pulldown behind the neck:
80kg - 3 x 10

wide reversed grip pulldown:
100kg - 3 x 10

BB rows:
60kg - 1 x 12
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10

T-bar rows:
3 plates - 1 x 10
4 plates - 1 x 10
5 plates - 1 x 10

DB rows:
40kg - 3 x 10

 

[PrizeFighteR]

Everything is looking great, nice shoulder presses!

 

[h0ke]

Very strong sessions as always bro!

 

[Lionheart]

Damn youre strong.Those BB presses and BB rows are awesome

 

[Mikew]

Way to go ironheart!

 

[ironheart]

monday 07/04 - 08

chest

bench press:
20kg - 1 x 25 (warmup)
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 5

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

decline DB press:
40kg - 2 x 10

cable flyes:
30kg - 4 x 10

 

[h0ke]

Dammet guy u are strong! Those presses are really impressive!

 

[miamiracing]

nice workout bro, i really like the bench hit it hard!!!11

 

[The Creator]

Real strong benching. Like how there is no bullshit in your routine, just to the point!