ironheart - in progress.

[ironheart]

tuesday 17/06 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 4

front squat:
100kg - 2 x 6
120kg - 1 x 2 fail, allmost fell forward
120kg - 1 x 4

squats with weights under the heels and the bar high on the neck:
100kg - 2 x 12

leg extension:
75kg - 2 x 15
90kg - 2 x 15

leg curl:
40kg - 1 x 15
50kg - 1 x 15
60kg - 1 x 15
70kg - 1 x 15

 

[ironheart]

wednesday 18/06 - 08

arms

triceps

seated ez-bar extension:
20kg - 2 x 15 (warmup)
30kg - 2 x 15 (warmup)
50kg - 1 x 10
60kg - 3 x 10

db kickback:
17.5kg - 3 x 10

cable extension:
40kg - 2 x 12

cable extension with rope:
30kg - 2 x 10

biceps

seated db curl:
15kg - 1 x 10 (warmup)
20kg - 1 x 10 (warmup)
25kg - 3 x 8

db preacher curl:
20kg - 3 x 10

21's:
30kg - 2 sets

 

[Bulkboy]

amazing sessions in here iron, ur pressing strenght is immense, and those seated extensions are off the hook!!! how is ur diet going, what u weigh now?

 

[anaboliod]

Killer chest session! Your bench is strong!! Keep it up!

 

[ironheart]

amazing sessions in here iron, ur pressing strenght is immense, and those seated extensions are off the hook!!! how is ur diet going, what u weigh now?

thanks buddy

my diet is going pretty well but the nutrition has been a little off this last couple of weeks. but i'm stepping it up now and getting in shape. i'm 93.6kg ATM.

 

[El Freako]

Great sessions on the chest and legs there, hitting them from every possible angle. Great arm work too. I'm not a great kickback fan myself. Why do you like them?

 

[Daniel Andersson]

Man....its easy to get depressed looking at your weights and compare them to what I do
Nice stuff for sure Mr Ironman

 

[ironheart]

thursday 19/06 - 08

shoulders

seated db shoulder press:
15kg - 1 x 20 (warmup)
20kg - 1 x 20 (warmup)
25kg - 1 x 10
30kg - 1 x 10
37.5kg - 1 x 10
42.5kg - 1 x 12 - damn that was easy today. i hope my gym will get some heavier db's soon.

machine shoulder press:
60kg - 1 x 10
80kg - 2 x 10

side latarals:
20kg - 4 x 10

seated bent over side latrals:
20kg - 4 x 10

shrugs:
100kg - 2 x 14
140kg - 2 x 14
180kg - 2 x 14
100kg - 1 x failure

 

[ironheart]

friday 20/06 - 08

back

deadlift:
50kg - 1 x 12 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10

lat pulldown:
80kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 10

hammer grip pulldown:
80kg - 3 x 10

narrow grip cable row:
80kg - 3 x 10

the session was allright, felt good on the bent over rows today.

 

[miamiracing]

great stong session man

 

[Arcane1129]

Crazy deadlifts! Any recent pics you have lying around?

 

[El Freako]

Fuck you and your easy 12reps of 42.5kg on the DB presses :angrydude:.

 

[Daniel Andersson]

Awesome as always

 

[Lionheart]

Awesome stuff

 

[ironheart]

tuesday 24/06 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
140kg - 1 x 6
160kg - 1 x 4
180kg - 1 x 4

front squat:
100kg - 2 x 6
130kg - 2 x 2

leg press:
150kg - 1 x 10
190kg - 1 x 10
230kg - 1 x 10
260kg - 1 x 10

leg extension:
75kg - 2 x 15
90kg - 2 x 12

leg curl:
40kg - 1 x 15
50kg - 1 x 15
60kg - 1 x 15
70kg - 1 x 12

i was in pretty bad shape today so i'm actually happy that i got the numbers that i did. i took the buss to Oslo on monday wich is a 8 hour drive. so i sat on the buss for about 16 hours. little sleep and little food = bad for training.
i also stood about 2 hours in line outside the US embassy to do a two minute interview. thats right guys, i'm going to the US

 

[Bulkboy]

awesome session bro!!! holy shit those squats are stong!

btw why are u going to the states? vacation or more long term?

 

[ironheart]

awesome session bro!!! holy shit those squats are stong!

btw why are u going to the states? vacation or more long term?

thanks bro.

i'm going to study therelayboy_sml:

 

[Bulkboy]

thanks bro.

i'm going to study therelayboy_sml:

ah, that sounds great bro what are u gonna study and where in the country are u gonna live?

 

[Hypocrisy86]

Awesome work on all man, DB presses
shoulder/leg work is excellent keep it up !

 

[El Freako]

Nice weights as usual mate.