ironheart - in progress.

[ironheart]

Hey there nice log and lifts! Whats the 1 stand for in your sets though is it just 1 set of the certain weight?

yep thats right. the 1 stands for one set, and the other is how many reps.

 

[Natzo]

Mighty bench

keep the good work Iron!

 

[Big_Guns_Lance]

Great bench press strength mate and good weight on those barbell curls too. Your a strong dude.

 

[Bulkboy]

big benching mate! both flat bench and incline is rock solid. huge curls as well overall a great session. cant wait to see how the squats went!

 

[ironheart]

thanks alot fellas:gaysign:

tuesday 20.10.09

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 6 - felt pretty heavy today but i was happy to get 6 reps. its been about a month since i've squatted heavy.
140kg - 1 x 12

leg press machine (regular leg press was taken)
100kg - 1 x 10
140kg - 1 x 10
160kg - 1 x 10
180kg - 1 x 10
190kg (whole stack) 1 x 10

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

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

SLDL with dbs:
26kg - 1 x 10
28kg - 1 x 10
30kg - 1 x 10
32kg - 1 x 10

not too bad, just give me few weeks and i'll be back in full blast

BONUS - funny episode at the gym today. i was doing leg presses. after a set i got up to shake my legs alittle. then i see this girl walking towards me. shes walking pretty fast and is heading straight at me so i had to step aside and she walks straight into the legpress machine. she looked confused and completely disoriented and one of her friends had to escort her into the locker room. i lol'd pretty hard afterwards. i saw her again when she came out. she looked really embarrased and walked out of the gym.

 

[Bulkboy]

great session buddy, squats are huge as always! funny little episode as well id say i myself have had worse incidents happend though. i still remember this one time where i let out the loudest, smelliest fart EVER while doing deadlifts. seriously, it smelled like something had crawled up and died inside of me. now the worst thing is, there were 2 hot chicks in there at the same time. they both stared at me, before walking out. prolly the most embarassing moment of my life-_- i couldnt even finish the workout

 

[Big_Guns_Lance]

Great squats mate! lol that chick must have been fuzed up by your little quad wobble!

haha bulky, you could'nt even finish! that sure got you psychologically

 

[PrinceVegeta]

poor girl hahaha


great session mate! strong squats

 

[ironheart]

wednesday 21.10.09

shoulders & biceps

shoulders

db shoulder press:
10kg - 1 x 20
20kg - 1 x 15
25kg - 1 x 10
30kg - 1 x 10
35kg - 1 x 10
42.5kg - 2 x 12

shoulder press machine:
80kg - 1 x 10
80kg - 1 x 8

side laterals:
20kg - 4 x 10

bent over side laterals:
17.5kg - 4 x 10

smith shrugs:
105kg - 2 x 15
145kg - 2 x 12
175kg - 1 x 12
205kg - 1 x 12
175kg - 1 x 10 - drop to 140kg x failure

biceps

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

preacher curl:
40kg - 2 x 8 - 10
35kg - 1 x 10

db preacher curl:
15kg - 2 x failure

felt great today. feels good to be back in shape again

 

[Xiva]

Nice shoulder presses dude!

 

[Bulkboy]

awesome shoulder pressing dude! impressive lateral raises and shrugs as well. really massacred those delts

 

[Big_Guns_Lance]

Great workout Iron. Heavy db presses and impressive shrugs.

 

[ironheart]

thanks alot guys!

thursday 22.10.09

chest & triceps

close grip bench press:
20kg - 1 x 20
40kg - 2 x 12
60kg - 2 x 10
80kg - 1 x 8
100kg - 1 x 8
120kg - 1 x 8
100kg - 1 x 15

bench press machine:
80kg - 1 x 10
100kg - 2 x 10

incline db press:
42.5kg - 3 x 10

triceps

incline skull crusher:
30kg - 1 x 10
40kg - 1 x 10
60kg - 1 x 8
55kg - 1 x 8

cable pushdown:
45kg - 3 x 8

cable pushdown with rope:
35kg - 1 x 8
30kg - 1 x 10

did some calves and abs to

good session today. triceps were destroyed

 

[Xiva]

Good, solid and fucking heavy workout!

- The close grip bench is just amazing

 

[ironheart]

^^ thanks buddy

friday 23.10.09

back

deadlift:
took it nice and easy. my back feels good but i'm not gonna risk getting injured again.
20kg - 1 x 20
60kg - 1 x 10
100kg - 2 x 8
140kg - 2 x 6
180kg - 2 x 4

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 2 x 10

lat pulldown:
110kg - 3 x 10

reverse grip pulldown:
90kg - 3 x 8

pulldown behind the neck:
80kg - 3 x 8

felt pretty good today. felt good to start doing deadlift again. my favorite exercise

 

[miamiracing]

damn bro u really up the volume

 

[PrinceVegeta]

Solid session everywhere in this log, good to see ur back is ok now, train smart and hard

 

[Xiva]

Awesome deadlift!

I expect you're not doing "touch and go"?

 

[ironheart]

thanks guys:gaysign:

monday 26.10.09

chest & arms

chest

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

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

triceps

cable pushdown:
20kg - 2 x 20
30kg - 2 x 12
40kg - 1 x 10
50kg - 1 x 10

dips:
BW + 20kg - 3 x 15

cable extension with rope:
35kg - 2 x 8
30kg - 1 x 10

biceps

bb curl:
20kg - 1 x 12
40kg - 1 x 8
60kg - 1 x 6
50kg - 1 x 10
50kg - 1 x 8

hammer curl:
24kg - 3 x 6 -8

not to bad. i was happy with the session considering that i had been driving all day and didnt have alot energy.

going to the gym to do legs now. stay tuned

 

[Anabolicus]

Nice session man! I bet you had some serious pump going on, right?