ironheart - in progress.

[ironheart]

friday 13/02 - 09

back

deadlift:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 4 nuttin' but a peanut!

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

lat pulldown (not the cable machine but kinda like a hammer strenght machine)
80kg - 1 x 10
120kg - 2 x 10

pulldown behind the neck:
80kg - 2 x 10

db row:
40kg - 2 x 10

hammer strenght row machine:
45kg on each arm - 2 x 10

 

[PrinceVegeta]

Awesome back strength! keep it up man!

 

[Samoan-Z]

Nice back session, and still got that heavy DL you are famous for.

 

[ironheart]

thanks PV and big-Z

next week i'll try out some really heavy sets on the DL, so stay tuned.

today i did some cardio - 30 min on the bike and 20 min on the tread mill. and after that i did about 20 mins of streching.

 

[DriDDeRz]

Impressive back workout session mate

Impressive deads and rows

 

[El Freako]

Great deads and rows mate. Your strength is something to aim for.

 

[ironheart]

monday 16/02 - 09

chest & arms

chest

bench press:
20kg - 1 x 20
40kg - 1 x 15
60kg - 1 x 10
80kg - 1 x 6
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 5

incline bench press:
60kg - 1 x 10
100kg - 1 x 6
110kg - 1 x 6

triceps

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

incilne french press:
40kg - 2 x 10

overhead db extension (both hands on one db)
40kg - 2 x 10

biceps

heath curls:
10kg - 1 x 10
14kg - 1 x 10
22kg - 2 x 8

straight bar curl:
30kg - 3 x 8 - 10

felt pretty good today. felt some slight pain in my left shoulder after the incline bench but nothing to worry about.

 

[Lionheart]

Nice deads ,rows and bench bro.Good job!

 

[Samoan-Z]

Very nice brench pressing bro, nice and heavy for sure.

 

[PrinceVegeta]

Strong push session man

 

[ironheart]

wednesday 18/02 - 09

shoulder & biceps

shoulders

seated db shoulder press:
10kg - 2 x 20
20kg - 1 x 10
24kg - 1 x 10
28kg - 1 x 10
34kg - 1 x 10
40kg - 1 x 10

hammer strenght machine shoulder press:
60kg - 1 x 8
80kg - 2 x 6

bb front raises
30kg - 2 x 10

side laterals:
14kg - 4 x 10

revesre pec-dec
?kg - 4 x 10

smith shrugs:
120kg - 2 x 15
170kg - 3 x 15
120kg - 1 x 20

biceps

db curl:
10kg - 1 x 10
14kg - 1 x 10
20kg - 1 x 8
24kg - 1 x 8
20kg - 1 x 8

bb curl:
30kg - 3 x ???

 

[El Freako]

Awesome presses for reps with those DBs IH, strong as fuck!

 

[Samoan-Z]

That session is sick as shit bro, good work.

 

[ironheart]

friday 20/02 - 09

back

deadlift:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
250kg - 1 x 1 light weight!

bent over row:
100kg - 1 x 10
100kg - 1 x 10 UH grip
120kg - 1 x 10
120kg - 1 x 8 UH grip

hammer strenght pulldown:
80kg - 1 x 10
120kg - 2 x 10

pulldown behind the neck:
80kg - 2 x 10
60kg - 1 x 10

hammer strenght one armed row:
60kg each arm - 3 x 8 slow strict reps.

felt great today. the deadlift was smooth and controlled. and the rest of the session was really good aswell. now i'm gonna realx and enjoy the weekend.

 

[Adam23]

awesome back workout ironheart !!! keep up the hard work bro

 

[Samoan-Z]

Nice one bro 250kg.. very impressive. Light Weight baby.

 

[El Freako]

Great deads mate... but I say that everytime.

 

[ironheart]

monday 23/02 - 09

chest & arms

chest

bench press:
20kg - 1 x 20
40kg - 1 x 15
60kg - 1 x 10
80kg - 1 x 6
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 4

incline bench press:
60kg - 1 x 10
100kg - 1 x 6
110kg - 1 x 6

triceps

cable extension:
20kg - 2 x 20
30kg - 2 x 15
40kg - 2 x 10

two-handed over head db extension:
40kg - 2 x 10

one-handed over head 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
20kg - 2 x 10

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

felt some slight pain in my left pec so i kept it safe on the reps. my arms felt good tho, so the session was allright.

 

[ironheart]

tuesday 24/02 - 09

legs (light)

i have been driving for 6 hours today so i didnt have the energy to do the heavy stuff.

front squats:
20kg - 1 x 20
40kg - 1 x 10
60kg - 2 x 10
80kg - 2 x 10
100kg - 2 x 10

one legged leg press:
2 plates (each side) - 1 x 10
3 plates - 4 x 10

leg extension:
60kg - 4 x 12 AAAAHH teh burn

leg curl:
30kg - 2 x 15
40kg - 2 x 10
50kg - 2 x 10
40kg - 1 x 10

didnt go heavy today but the session was really intense and the pump and burn was just as intense. so i'm actually pretty happy with the session.

 

[El Freako]

It has just dawned on me that you're only a few kgs heavier than I am now and yet you're lifts smoke mine by a long mile.

I'm a sad panda.