ironheart - in progress.

[Samoan-Z]

Very nice bud strong deads, it's always easy to get where you were so don't wporry that strength will come back.

 

[Lionheart]

Great sessions bro.Your strenght hasnt dropped that much.Very strong lifts

 

[ironheart]

monday 01/12 - 08

chest

DB benchpress:

25's - 1 x 20
45's - 1 x 15
65's - 1 x 10
75's - 1 x 10
85's - 1 x 10
110's - 1 x 12
110's - 1 x 10

incline DB press:
80's - 1 x 10
100's - 2 x 8

decline machine press:
135 - 1 x 10
180 - 1 x 10
225 - 1 x 10

did some work for calves at the end of the session.

pretty good session today. not super heavy but still good.

 

[El Freako]

Nice volume on the DB's IH, good work.

 

[Samoan-Z]

Nice one bud, nice volume.

 

[Lionheart]

Looks good bro ,im sure you got a nice pump.Keep em coming

 

[ironheart]

tuesday 02/12 - 08

back

deadlift:
135 - 2 x 10
225 - 1 x 10
315 - 1 x 6
405 - 1 x 4
495 - 1 x 4

bent over rows:
225 - 1 x 10
275 - 2 x 10

cable rows:
180 - 3 x 10

lat pulldown:
180 - 1 x 10
200 - 1 x 10
180 - 1 x 10

pulldown behind the neck:
160 - 3 x 10

hammer grip pulldown:
160 - 3 x 10

felt really good today. i'm happy with the deadlifting today.

 

[Samoan-Z]

Very nice deads brother pulling up 5 plates for 4 reppages looking good.

 

[ironheart]

wednesday 03/12 - 08

shoulders

DB shoulderpress:
25's - 1 x 20 (warmup)
45's - 1 x 20 (warmup)
65's - 1 x 10
75's - 1 x 10
85's - 1 x 10
100's 1 x 6

machine shoulderpress:
140 - 1 x 10
160 - 1 x 10
180 - 1 x 10

side laterals:
35's - 4 x 10

reverse pec-deck:
165 - 4 x 10

DB shrugs:
80's - 5 x failure

 

[Samoan-Z]

Damn bro tried to kill them shoulders eh I love it. Nice weight bud.

 

[ironheart]

Damn bro tried to kill them shoulders eh I love it. Nice weight bud.

thanks big man. yeah my shoulders were really beated up after the session.

 

[philosopher]

Strong shoulderpress Iron. Keep up the good work

 

[El Freako]

Huge deads IH! And your DB chest and shoulder presses are none too shabby either.

 

[ironheart]

thursday 11/12 - 08

legs

squat:
45 - 1 x 20 (warmup)
135 - 1 x 12 (warmup)
225 - 1 x 10 (warmup)
275 - 1 x 4
315 - 1 x 4
365 - 1 x 6

front squat:
225 - 2 x 6

leg press:
4 plates - 2 x 10
5 plates - 1 x 10
6 plates - 1 x 15

leg extension:
75kg - 2 x 15
superset - 95kg - 1 x 10 - 75kg - 1 x 10 - 55kg - 1 x failure

leg curl:
35kg - 1 x 15
40kg - 1 x 15
45kg - 1 x 15
50kg - 1 x 15
55kg - 1 x 15

stiff legged DB deads:
50's - 4 x 10

really happy with the session today. i could barly walk afterwards.

 

[El Freako]

Nice squats IH! I don't think I could survive 6 reps at that weight.

 

[Skeptic]

Lookin really strong mate!

 

[Lionheart]

Nice work bro.Deads ,presses,squats looking strong.Keep it up

 

[Samoan-Z]

Nice leg session bud, ya know your work is done when you leave the gym with that duck walk waddle.

 

[PrizeFighteR]

Man I'm envious of those deadies!!

 

[ironheart]

Hi guys. so i'm back in Norway again and back in the old gym. here's yesterdays and todays sessions.

monday 29/12 - 08

shoulders and arms

shoulders

seated db shoulder press:
10kg - 1 x 20 (warmup)
20kg - 1 x 15 (warmup)
25kg - 1 x 10
30kg - 1 x 10
35kg - 1 x 10
42.5kg - 1 x 12

side laterals:
15kg - 4 x 10

seated bent over laterals:
15kg - 4 x 10

triceps:

cable extensions:
20kg - 2 x 15
30kg - 2 x 12
40kg - 2 x 10

overhead db extension:
17.5kg - 2 x 10

cable extension with rope:
30kg - 2 x 10

biceps

heath curls:
10kg - 1 x 10
15kg - 1 x 10
30kg - 2 x 10

cable preacher curl:
20kg - 3 x failure


Tuesday 30/12 - 08

legs

squat:
20kg - 1 x 20 (warmup)
60kg - 1 x 10 (warmup)
100kg - 1 x 10 (warmup)
120kg - 1 x 4
140kg - 1 x 4
160kg - 1 x 8

leg press:
150kg - 1 x 10
200kg - 1 x 10
240kg - 1 x 10
280kg - 1 x 10

leg extension:
60kg - 2 x 12
75kg - 2 x 12

leg curl:
30kg - 1 x 15
40kg - 1 x 15
50kg - 1 x 12
60kg - 1 x 10
70kg - 1 x 10
60kg - 1 x 10

stiff legged deadlift with dbs:
30kg - 4 x 10