ironheart - in progress.

[ironheart]

tuesday 22/07 - 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

leg press:
220kg - 2 x 10
250kg - 2 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 12
70kg - 1 x 10
80kg - 1 x 10
60kg - 1 x 15

not in my best shape today but the session was'nt so bad

 

[Lionheart]

I can tell also that it wasnt your best ,but i know theres better to come

 

[tkD]

good session bro, strong squats and leg extensions, keep it up

 

[Big_Guns_Lance]

Awesome session man, heavy squats! those leg extensions and leg curls are great

 

[El Freako]

Still killing the squats mate!

 

[pGhi]

Great squats in there bud! Whole session looks strong

 

[ironheart]

wednesday 23/07 - 08

arms

triceps

seated ez-bar extension:
20kg - 2 x 15 (warmup)
30kg - 2 x 15 (warmup)
50kg - 1 x 10
60kg - 1 x 10
65kg - 1 x 8
60kg - 1 x 10

cable extension:
40kg - 3 x 10

cable extension with rope:
30kg - 3 x 10

biceps

heath curls:
10kg - 1 x 10 (warmup)
15kg - 1 x 10 (warmup)
22.5kg - 2 x 10
17.5kg - 1 x 10

ez-bar preacher curl:
40kg - 3 x 10

overhead cable curl:
30kg - 2 x failure

did some abs too.

good session today. crazy pump in both tri's and bi's. the heath curl is my new favorite bicep exercise.

 

[Bulkboy]

those ez bar extensions never cease to amaze me bro u really pumped those arms to hell today, awesome work shoulders tomorrow right? bet u cant wait for some military presses

 

[ironheart]

those ez bar extensions never cease to amaze me bro u really pumped those arms to hell today, awesome work shoulders tomorrow right? bet u cant wait for some military presses

thanks buddy

yep it's shoulders tomorrow. i might bring the tape for some heavy db military presses.

 

[Bulkboy]

thanks buddy

yep it's shoulders tomorrow. i might bring the tape for some heavy db military presses.

YES!!! do that bro, always fun to watch other members train

 

[Big_Guns_Lance]

Wow man, brutal arm workout! Those ez bar extensions are amazing bro. o and yes take the vid of you doing that. it'l be fun to watch.

 

[ironheart]

i think theres been a misunderstanding here. i'll bring tape to attach weights on to the sides of the db's to make them heavier.

tape:

 

[Bulkboy]

^^hahaha

i sure got that wrong ok buddy, lets c some real heavy db presses tomorrow then but do u have a cam? would be awesome if u could film some of ur training.

 

[Lionheart]

Heath curls FTW!!!!!Strong workout bro

 

[Big_Guns_Lance]

hahaha i really did think you meant video camera lol but yeh it would be nice to see you throwing some weight around man on cam. I want to do it but i'm not strong enough yet :carduindisguise

 

[Hypocrisy86]

Those heath curls are a shure killa
tried em too, somin differents always good!
and thats some heavy curling man
triceps extensions over 100lbs ! wooo00t
keep it up duude

 

[Rageking]

awesome sessions, seems like everyone is jumping on the heath curls now

why the tape? why not just heavier DBs??
or you like to progress slow and steady?

 

[ironheart]

awesome sessions, seems like everyone is jumping on the heath curls now

why the tape? why not just heavier DBs??
or you like to progress slow and steady?

thanks man, yeah the heath curl are awsome.

i would use heavier db's if my gym had some, but the heaviest are 42.5kg
so i have to tape extra plates onto the sides to make them heavier.

 

[Rageking]

^ahh i see now, the ghetto workout lol.
i would never have thought to tape weights on DBs.

you should petition your gym for bigger ones

 

[ironheart]

you should petition your gym for bigger ones

yea i know, but it's only a little more than a month until i'm moving to the states so then my db problem will be solved (hopefully)