ironheart - in progress.

[PrinceVegeta]

Damn ur strong man! great deads and rows! keep it up!

 

[Mikew]

haha weird you should say that. I've seen studies that show the body's neural transmitters (responsible for desire) are at it's peak in the morning, surpassing noon, night time, etc.

But it seems many of us, including me respond better when having a few meals inside them and given the time to wake up, interact, shower (hopefully tee hee) have a much more explosive and satisfying workout!

Yea its weird. Isn´t the testo level higher in the morning as well?

 

[The_KM]

Yea its weird. Isn´t the testo level higher in the morning as well?

:wutyousay: got me man. I know your natural GH peaks during night time, not sure about the morning though.

 

[ironheart]

thanks for the support everyone

monday 25/08 - 08

chest

bench press:
20kg - 1 x 20 (warmup)
40kg - 1 x 15 (warmup)
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 2 - did'nt have a spotter today so i had to play it safe.

smith incline press:
105kg - 1 x 8
105kg - 1 x 6

decline machine press:
80kg - 1 x 10
100kg - 1 x 10
80kg - 1 x 10

cable flyes:
30kg - 3 x 10

felt allright today, but i felt some pain in my right pec so i think i might be overtraining my chest a bit. so next week i may skip the session or just do a light one.

gonna do some cardio and abs later. tomorrow is legs and i'm not holding back there, so stay tuned!

 

[Rageking]

repeat what everyone said, amazing strength especially those deads.

 

[Lionheart]

Excellent deads bro.Your workouts looking strong as usual

 

[Bulkboy]

excellent chest session buddy, tearing up that chest from every angle the good old flat bench looks strong as usual, glad u played it safe, dont wanna risk getting stuck under the bar:/ incline presses looks awesome too

 

[ironheart]

tuesday 26/08 - 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
140kg - 1 x 10

leg press:
160kg - 1 x 10
200kg - 1 x 10
220kg - 1 x 10
240kg - 1 x 10

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

leg curl:
40kg - 1 x 15
50kg - 1 x 15
60kg - 1 x 10
70kg - 1 x 10
80kg - 1 x 10

DB SLDL:
25kg - 3 x 10

 

[Big_Guns_Lance]

Awesome chest session earlier buddy. Leg workouts great man, heavy squats FTW!

 

[Rageking]

great work man, squats are awesome
db sldl are great, one leg is awesome

 

[El Freako]

Squat work is teh awesomeness IH!

 

[Bulkboy]

squats are fucking awesome IH now where is wednesdays arm session big guy?

 

[ironheart]

wednesday 27/08 - 08

arms

triceps

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

cable extension:
40kg - 1 x 10
45kg - 1 x 10
50kg - 1 x 10

cable extension with rope:
30kg - 3 x 10

biceps

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

cable preacher curl:
25kg - 3 x 10

overhead cable curl:
30kg - 2 x failure

 

[ironheart]

thursday 28/08 - 08

shoulders

seated db press:
10kg - 1 x 20 (warmup)
20kg - 1 x 20 (warmup)
25kg - 1 x 10
30kg - 1 x 10
35kg - 1 x 10
42.5kg - 3 x 10

side laterals
15kg - 4 x 10 - slow reps and really strict form

seated bent over side laterals:
20kg - 2 x 10
20kg - 2 x 10 - 10kg x 10 (superset)

bent over cable laterals:
20kg - 3 x 10

smith shrugs:
105kg - 2 x 15
145kg - 2 x 15
185kg - 2 x 15
105kg - 1 x failure

 

[El Freako]

Brutally heavy Db presses there IH and those Tri-extensions look killer too. Are they leaning against a seated bench or just sitting unsupported on a flat bench?

 

[Big_Guns_Lance]

Last two workouts look great, heavy e-z bar extensions and dbell presses

 

[ironheart]

thanks man

friday 29/08 - 08

back

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

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10 - i think i could have done 12 - 15 reps today.

lat pulldown:
100kg - 3 x 10

pulldown behind the neck:
80kg - 3 x 10

hammer grip pulldown:
80kg - 3 x 10

 

[Bulkboy]

ur deadlift strenght is beyond sick bro barbell rows are great too as usual. i think u should go for 145 kg barbell rows next session, i u felt like u could have done more this one

 

[Mikew]

Yea, your going too light bro! Up the poundage!

 

[nigster]

Great deadlifting man! Back session was solid!