ironheart - in progress.

[ironheart]

friday 14/08 - 09

back

deadlift:
60kg - 2 x 10
100kg - 1 x 8
140kg - 1 x 6
180kg - 1 x 4
210kg - 1 x 2
240kg - 1 x 1
270kg - 1 x 1 lightweight! wasnt nearly as heavy as i thought it would be.

lat pulldown:
110kg - 3 x 10

narrow grip pulldown:
90kg - 3 x 10

cable row:
100kg - 1 x 10
120kg - 1 x 10
100kg - 1 x 10

felt great today. deads felt really good and i'm pretty sure i'm good for 280 now. so thats one step closer to 300

 

[Bulkboy]

JIHAAA!!! fucking sick deadlifts buddy 270 kg is off the hook going for 280 next session?

 

[miamiracing]

holy shit bro! congrats on that deadlift. you just topped my pb by 5kg's and you still talk about light weight

 

[PrinceVegeta]

3 great session with an awesome pb for deads! You da man IH! CongratsZ!!

 

[El Freako]

Awesome deadlift dude!

 

[ironheart]

tuesay 18.08.09

i have now moved back to school. moved in to the new appartment yesterday. the gym here has much better equipment than the one at home so i was excited to train here again. but i wasnt expecting much really cause it's been alot of driving and carrying these last couple of days.

legs

squat:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 4
160kg - 1 x 2
180kg - 1 x 8 - BOOM!

leg press machine (the regular leg press was taken)
100kg - 1 x 12
150kg - 2 x 10
180kg - 2 x 10

leg extension:
60kg - 1 x 12
75kg - 1 x 10
60kg - 1 x 12

leg curl:
30kg - 2 x 15
40kg - 2 x 12
50kg - 2 x 10
60kg - 2 x 10

SLDL with dbs:
30kg - 4 x 10

to my suprise i felt great today. i guess i got alittle extra drive being in back in this gym

 

[El Freako]

And here was me feeling good about my 7 x 155kg set...

 

[ironheart]

friday 21.08.09

back

deadlift:
60kg - 2 x 10
100kg - 1 x 10
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
150kg - 1 x 8

hammer strenght pulldown:
120kg - 1 x 10
160kg - 1 x 8
140kg - 1 x 10
120kg - 1 x 10

narrow grip pulldown:
80kg - 3 x 8 - 10

hammer strenght one armed row:
60kg - 3 x 10

pretty good session today. felt good in the pulling movements. as for deads i felt ok but i was still feeling the leg session on tuesday a bit.

 

[ironheart]

monday 24.08.09

chest & arms

chest

bench press:
20kg - 2 x 20
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 6
140kg - 1 x 8

incline bench press:
100kg - 1 x 10
120kg - 1 x 6
100kg - 1 x 10

triceps

cable extension:
20kg - 2 x 15
30kg - 2 x 10
40kg - 1 x 10
50kg - 1 x 10

incline bb extension:
45kg - 3 x 10

cable extension with rope:
30kg - 3 x 10

biceps

seated db curl:
24kg - 3 sets

bb curl:
40kg - 3 sets

felt pretty good today. i'm happy with the benching today.

 

[El Freako]

Awesome shit mate, especially those bent rows! Deads and bench are great too.

 

[co05]

Nice numbers!

 

[Bulkboy]

wow, awesome bench pressing, impressive inclines. solid arm work as well. keep up the good work bro

 

[ironheart]

tuesday 25.08.09

i wasnt sure if i was going to go heavy today because today was "get to know eachother" in my class. so we drove up into the mountains and we were playing all these games and running around in the mud all day.

but i decided to go for it since i had planned on going a bit heavy today.
i got to the gym late today so i had only time to do squats.

squat:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 4
160kg - 1 x 2
180kg - 1 x 6
200kg - 1 x 2
140kg - 1 x 12
100kg - 1 x 15

wasnt to bad actually. im sure i could put up 4 - 5 at 200kg but i'll go for it another day when i'm well rested and have a spotter. other than that i'm happy with my effort today.

 

[jonathan]

superbe squatting

 

[PrinceVegeta]

^^ i agree, shit loads of squatting man, good job

 

[ironheart]

friday 28.08.09

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 1
250kg - 1 x 1
280kg - 1 x 1 PB

hammer strenght pulldown:
80kg - 2 x 10
120kg - 3 x 10

behind the neck pulldown:
80kg - 1 x 10
80kg - 2 x 8

cable row: - this machine makes the weight really heavy.
60kg - 1 x 10
80kg - 1 x 8
60kg - 1 x 10

hammer strenght one armed row:
60kg - 3 x 8

hell yeah, new PB. man i'm happy. went up nice and smooth too. i'm pretty confident that i'll deadlift 300kg within 2009. time will tell.

 

[Anabolicus]

Awesome man. Be sure to record a vid of that 300kg when youre gonne lift it!

 

[Bulkboy]

holy hell 280 kg deadlift, now thats badass grats on the pb buddy. whole session looks awesome btw, both rows and pulldowns are looking solid. ur strenght seem to be going through the roof right now xD

 

[jonathan]

well nothing much to say, superbe lifting

 

[miamiracing]

great personal best buddy looks very very good.