ironheart - in progress.

[ironheart]

thanks Xiva

monday 02.11.09

chest & arms

chest

i've been inspired by kevin levrone nowdays following his blog, and the plan today was to start a 4 x 4 program on the bench like he does.. but felt right away that it wasnt going to happen.

bench press:
20kg - 1 x 20
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
145kg - 1 x 4 - felt heavy as fuck, so i dicided right away that this week, is deload week.

hammer strenght incline press:
40kg - 1 x 10
80kg - 1 x 10
120kg - 2 x 8

triceps

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

dips:
BW 3 x 15

cable extension with rope:
30kg - 3 x 10

biceps

bb curl:
20kg - 1 x 12
40kg - 1 x 10
50kg - 2 x 8

hammer curl:
24kg - 1 x 8
24kg - 2 x 6

i actually tought i was in pretty good shape today but when i got started i felt tierd and weak. so i decided to take a deload week. my body told me i needed one.

 

[co05]

I'm liking those dips man. 15 reps for 3 sets is awesome

 

[Bulkboy]

great sessions big guy the back session was incredible. 260 kg deadlifts is amazing. last chest session was pretty good weight wise. big benching and curls. props for listening to ur body and taking a lighter week. ull probably feel fresher and stronger when returning to the heavy stuff

 

[Big_Guns_Lance]

Huge weights man but like you've done listening to your body is the key and you've made the right decision to have a deload. You'll come back next week even stronger after having a week of low intensity work/sleep/diet.

 

[ironheart]

tuesday 04.11.09

legs

leg press:
2 25kg plates - 1 x 12 (warmup)
4 plates - 2 x 10
6 plates - 2 x 10
8 plates (2 25kg plates) - 2 x 10

front squat:
70kg - 2 x 10
100kg - 2 x 6
120kg - 2 x 6

bb lunges:
70kg - 3 x ???

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

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

light high rep session. felt good, got a nice pump

 

[miamiracing]

bum bum bum thats how it sounds when u walk trough gym, like a fucking tank going trough this motherf'er

 

[Xiva]

Awesome FSQ!

Hows your split looking?

 

[ironheart]

miami
lol, thanks buddy!

Xiva
doing things alittle different this week since its a deload week but this is my usual split:

Monday: chest and arms
tuesday:legs
wendesday: shoulders and biceps
thursday: chest and triceps
friday: back

 

[Xiva]

miami
lol, thanks buddy!

Xiva
doing things alittle different this week since its a deload week but this is my usual split:

Monday: chest and arms
tuesday:legs
wendesday: shoulders and biceps
thursday: chest and triceps
friday: back

Allright

How's your deload gonna look?
- I'm just gonna do some FB training with 2x3 @ 70-80% 1rm

Squat
Bench
Dead
Push press
Chinups
Dips

 

[ironheart]

i'm doing the same split, just doing different exercises and lighter weight. i dont do as much free weight exercises when i deload, more machines.

 

[ironheart]

friday 06.11.09

back

i know this was supposed to be a deload week, but today i just couldnt resist the weights because i felt fucking awsome!

deadlift:
50kg - 1 x 10
100kg - 1 x 8
120kg - 1 x 6
150kg - 1 x 4
170kg - 1 x 4
200kg - 1 x 3
220kg - 1 x 2
250kg - 1 x 2

bent over rows:
70kg - 1 x 10
100kg - 1 x 10
130kg - 2 x 10

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

UH grip pulldown:
80kg - 3 x 8

hammer strenght one armed row:
80kg - 3 x 8

felt great today. lots of energy and good strenght. gonna eat alot and get lots of rest this weekend and hopefully be in good shape on monday for bench press.

 

[Xiva]

AWESOME deadlift!

"i know this was supposed to be a deload week, but today i just couldnt resist the weights because i felt fucking awsome!"

- No reason to deload then

 

[Anabolicus]

Awesome deads man!

 

[ironheart]

thanks Xiva and anabolicus:gaysign:

monday 09.11.09

chest & arms

chest

Kevin Levrone bench press tribute beginns

bench press:
20kg - 1 x 20
40kg - 1 x 10
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 4 x 4 - real easy

triceps

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

dips:
BW + 20kg - 2 x 15
BW + 20kg - 1 x 20

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 8
50kg - 2 x 8

hammer curl:
24kg - 1 x 8
24kg - 2 x 6

felt really good today to my suprise. i was expecting to feel like shit because i got really hammered on saturday and had the worst hangover ever yesterday. i couldnt eat anything until the evening, but then i must have consumed about 5 - 6000 calories in like 6 hours so i think that helped me out.

 

[DanishBB]

Sick bench & deads ! Overall just sick strenght !

 

[Xiva]

So you went for the 4x4 anyway - Thought you decided to drop it?

Good round and heavy benching!

 

[philosopher]

Solid benching Iron! Keep up the good work

 

[ironheart]

danishBB - thanks for stopping by bro

Xiva - i only dropped it last week because i needed som deloading, but i still plan to give it a go

Philo - thanks buddy

tuesday 10.11.09

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

lunges:
60kg - 3 sets

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

SLDL with dbs:
26kg - 3 x 10

gym was fucking crowded today so i didnt get to do the session as i had planed, but it worked out pretty good anyway. other than the squats i took it pretty easy because i have gymnastics and dance tomorrow and i wouldnt be able to do that if i did a hardcore leg session today.

 

[Anabolicus]

I envy your squats man! Wish you luck with the 4x4. Keep t up bro!

 

[co05]

Took it easy

Your squats look sick, but that's probably my weakness speaking