ironheart - in progress.

[El Freako]

Holy hell, awesome PB with the deads. 300 here you come!

 

[GEMILIANI]

very nice on the Deads man stay strong.

 

[miamiracing]

updates big fella

 

[ironheart]

Hey guys, sorry for the lack of updates this week but here a review.

this week was kind of a deload week.

didnt get to train on monday.

tuesday - legs

front squat:
20kg - 1 x 20
40kg - 1 x 10
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 8
120kg - 1 x 6
140kg - 1 x 4

leg press - went up to six 20kg plates and two 25kg plates on each side.

wendesday - shoulders

seated db press:
went up to the 40kg dbs (the heaviest in my gym ) did 2 x 12 with those.

also did side laterals, reverse pec-deck and shrugs. 10 - 15 reps

thursday - light chest:

went up to 4 plates on the hammer strenght press, and aslo did incline db press 40kg and pec-deck flyes.


friday - back - no more deload

rack deadlift: (bar just below the knee)
60kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 4
180kg - 1 x 4
220kg - 1 x 2
240kg - 1 x 1
260kg - 1 x 1
280kg - 1 x 1
300kg - 1 x 1

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10
150kg - 1 x 10

hammer strenght pullown:
120kg - 1 x 10
140kg - 1 x 10
120kg - 1 x 10

pulldown behind the neck:
80kg - 3 x 8

db row:
40kg - 2 x 10 - squeezing reps, controlling the weight on the positive and negative movement with full room.

light week, except friday wich was an awsome session, felt great. i might just go for 300kg next friday if i feel good. lots of food and rest, and we'll see

 

[Bulkboy]

sick back session bro, 300 kg is awesome, cant wait to see if u get 300 kg for deadlifts next week. that would be off the hook for sure. rest of the session looks great as well, huge rows and pulldowns

 

[miamiracing]

holy shit a session from hell !!!

 

[ironheart]

monday 07.09.09

chest & arms

chest


bench press:
20kg - 2 x 20
60kg - 1 x 10
80kg - 1 x 10
100kg - 1 x 6
120kg - 1 x 6
140kg - 1 x 4
150kg - 1 x 4

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 - 2 x 10

dips:
25
20
15

cable extension with rope:
30kg - 2 x 10

biceps

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

hammer curl:
24kg - 2 x 8

 

[PrinceVegeta]

Crazy sessions man! congratz on that awesome dead pb! keep it up man! 300 in no time!

 

[jonathan]

that is what I call a bench press. Superbe

 

[Bulkboy]

wow, ur bench is just shooting up dude. awesome chest session all the way

 

[ironheart]

tuesday 08.09.09

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 2
200kg - 1 x 4
140kg - 1 x 12

leg extension:
60kg - 1 x 12
75kg - 2 x 10
60kg - 1 x 12

leg curl:
30kg - 2 x 15
40kg - 2 x 12
50kg - 2 x 10
60kg - 1 x 10

nice short session today, felt pretty good. we did quite a bit of running at school today so i was'nt at my best i think. but still happy with the session

 

[PrinceVegeta]

DAmn, awesome leg session man! keep it up man! vids soon?

 

[ironheart]

DAmn, awesome leg session man! keep it up man! vids soon?

thanks bro:gaysign:

i'll try to get some vids up, just gotta find someone to hold the camera.

 

[co05]

You squat with balls, man

 

[Bulkboy]

holy crap awesome squats all the way man. 200 for 4 is supa strong! and ye id love to see some vids aswell bro

 

[El Freako]

I hate you and your 4 reps with my max.

 

[Big_Guns_Lance]

Damn ironheart, your one strong mofo! I envy your strength, me needs some of that! I wanna see some vids aswell so try and get them up mate, it will motivate me.

 

[ironheart]

friday 11.09.2009

deadlift:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 4
180kg - 1 x 2
220kg - 1 x 1
260kg - 1 x 1

300kg 1 x 1

YES!! i did it. it wasnt a pretty and smooth lift but i got it up so i'm happy about it... ( it wouldn't be a good lift in a power-lifting meet) and yes, i taped it. i taped it with my cellphone and i dont have the cable to get it on my computer so the vid will be up next weekend when i'm going home...

 

[speedy]

Why did I come on this thread, I feel like a pussy looking at your stats now ...Good job man, keep it up...

 

[PrinceVegeta]

friday 11.09.2009

deadlift:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 4
180kg - 1 x 2
220kg - 1 x 1
260kg - 1 x 1

300kg 1 x 1

YES!! i did it. it wasnt a pretty and smooth lift but i got it up so i'm happy about it... ( it woundt be a good lift in a power-lifting meet) and yes, i taped it. i taped it with my cellphone and i dont have the cable to get it on my computer so the vid will be up next weekend when i'm going home...

Congrats on this awesome achievement man! there are so few people waling this planet who can say they can deadlift 300kg of the floor, truly remarkable!!