ironheart - in progress.

[Bulkboy]

dayum, those squats are fucking awesome man! huge leg presses as well

 

[ironheart]

friday 17/07 - 09

back

deadlift:
50kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
260kg - 1 x 1

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

lat pulldown:
110kg - 2 x 10
100kg - 2 x 10

cable row:
100kg - 3 x 10

it's been a while since i've gone heavy on the deadlift so i had to see if i still had it. overall it was a good session today.

 

[ironheart]

monday 20/07 - 09

chest & arms

chest

incline bench press:
20kg - 1 x 20
40kg - 1 x 12
60kg - 2 x 10
80kg - 2 x 10
100kg - 2 x 10

incline db press:
40kg - 3 x 10

tricpes

cable extensions:
25kg - 2 x 15
35kg - 2 x 12
50kg - 2 x 10

incline ez-bar extension:
50kg - 3 x 10

overhead db extension:
15kg - 2 x 12

biceps

bb curl:
20kg - 1 x 10
40kg - 1 x 6
50kg - 1 x 10
50kg - 1 x 8
40kg - 1 x 10

hammer curl:
25kg - 2 x 8

preacher curl:
2 x failure

 

[El Freako]

Bitching back workout IH! The deads were beastly as were the bent rows.

 

[PrinceVegeta]

As strong as always! keep it up man!

 

[Bulkboy]

deadlifts are ridicolous as always mate and nice incline pressing in that chest session as well.

 

[ironheart]

friday 24/07 - 09

back

deadlift:
50kg - 1 x 12
100kg - 1 x 8
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 6

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

lat pulldown:
110kg - 3 x 10

reverse grip pulldown:
90kg - 3 x 10

cable row:
100kg - 3 x 10

felt great today. i'm half way into my cycle now and strenght is picking up again. going for some heavy lifts next week. stay tuned.

 

[Bulkboy]

as always ur deadlifts are amazing iron the bent over rows and pulldowns look strong as hell too, specially considering u did em after having killed the deadlifts may i ask what cycle ure running atm bro?

 

[ironheart]

^^ i'm running test e at 500mg a week now. going for 10 weeks. its the same as my previous cycle. but for my next cycle i'm planing on stepping it up a notch.

 

[ironheart]

monday 27/07 - 09

chest & arms

i wasnt in very good shape today. i've been a bit sick this weekend so my strenght wasnt what i had hoped it would be. but i still gave it a shot, but the heavy week i was going for aint gonna happen.

chest

incline bench press:
20kg - 2 x 20
40kg - 1 x 12
60kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 6
120kg - 1 x 4
130kg - 1 x 4

db incline press:
42.5kg - 3 x 12

triceps

close grip bench press:
40kg - 1 x 10
60kg - 1 x 10
80kg - 1 x 10
100kg - 2 x 10

incline ez-bar extension:
50kg - 2 x 10
50kg - 1 x 12

cable extension with rope:
30kg - 3 x 10

biceps

bb curl:
50kg - 2 x 10
40kg - 1 x 10

hammer curl:
25kg - 3 x 8

 

[jonathan]

nice man

 

[PrinceVegeta]

Solid session eventhough u didnt feel 100%

 

[El Freako]

Solid work even when not at your best mate.

 

[miamiracing]

good workout mate! you make me look so weak in chest movements

 

[ironheart]

thanks guys:gaysign:

my right quad has been totally fucked up these last couple of days after after the injection on friday. it really hurts when i walk and its quite swollen. i dont know why or what i did wrong but it's been bothering the heck out me for the last few days. and there was no way i was able to train legs yesterday. its feeling better today to but still hurts a bit. so i'll use my agression to blast out a good shoulder workout later today. so check in later guys

 

[ironheart]

wednesday 29/07 - 09

shoulders & biceps

shoulders

smith machine shoulder press:
25kg - 2 x 12
45kg - 1 x 10
65kg - 1 x 10
85kg - 1 x 8
105kg - 2 x 8
85kg - 1 x 10

side laterals:
20kg - 4 x 10

seated bent over laterals:
17.5kg - 4 x 10

smith shrugs:
105kg - 2 x 15
145kg - 2 x 15
165kg - 2 x 15
125kg - 1 x failure

biceps

heath curls:
22.5kg - 1 x 10
22.5kg - 1 x 8
15kg - 1 x 10

cable preacher curl:
25kg - 1 x 10
22.5 kg - 1 x 12

overhead cable curl:
30kg - 1 x failure
25kg - 1 x failure

felt great today. yesterday i did nothing but eat and sleep, so today i had alot of energy and my strenght was good.

 

[PrinceVegeta]

Awesome session man, heavy presses and laterals, ur traps mustve been SWOLE!

 

[miamiracing]

great workout bro! sucks to hear your quad isn't doin so well lol u might wanna switch up injection spot more.. could be one issue

 

[ironheart]

thanks PV and miami.

thursday 31/07 - 09

chest and triceps

chest

i've had a break from the bench for some time now, so today i did some light bench press to kinda get the feel of it again.

bench press:
20kg - 1 x 20
40kg - 1 x 15
60kg - 2 x 10
80kg - 2 x 10
100kg - 1 x 10
100kg - 1 x 20 - nice pump here

incline db press:
40kg - 3 x 10

triceps

cable extension:
20kg - 1 x 20
25kg - 1 x 20
35kg - 1 x 15
40kg - 1 x 10
50kg - 1 x 10

incline skull chrushers:
60kg - 2 x 8
50kg - 1 x 10

cable extension with rope:
30kg - 1 x 10
35kg - 1 x 10
30kg - 1 x 10

felt pretty good today. didnt put much effort into the chest work but it felt nice to be bench pressing again. triceps felt really good and it was a good session.

 

[PrinceVegeta]

100kgx20 as a feel set?! solid session man!