ironheart - in progress.

[Xiva]

Awesome round

<3 your squat

 

[ironheart]

thanks guys:gaysign:

thursday 12.11.09

chest & triceps

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

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

incline db flyes:
22kg - 3 x 8 - 10

triceps

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

overhead db extension:
16kg - 2 x 10

cable extension with rope:
35kg - 3 x 8
25kg - 1 x failure

good session. strenght was good on the CG bench, and my triceps felt like ballons in the end.

 

[ironheart]

friday 13.11.09

back

deadlift:
20kg - warmup
60kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 4
180kg - 1 x 4
220kg - 1 x 2
260kg - 1 x 2

lat pulldown:
60kg - warmup
80kg - warmup
120kg - 1 x 8
100kg - 2 x 10

close grip pulldown:
80kg - 3 x 8

db row: getting a good stretch and sqeeze
40kg - 2 x 8

pulldown machine:
80kg - 1 x 10
90kg - 1 x 8
100kg - 1 x 8

and after many requests.. here's a deadlifting video (shitty phone camera quality)

 

[jonathan]

man I say this without joking. I hope that some day I can deadlift like you. Fantastic

 

[Xiva]

Damn bro that's looking easy Alot of fucking kilo's

 

[DanishBB]

Damm bro youre strong i could use some off youre strenght.

 

[ironheart]

thanks alot guys, appriciate the support

more vids coming soon so stay tuned...

monday 16.11.09

chest & arms

the tribute continues

bench press:
20kg - 1 x 20
60kg - 1 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
145kg - 4 x 4 - did suprisingly well on this

triceps

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

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

one armed cable extension:
20kg - 2 x failure

biceps

bb curl:
20kg - 1 x 10
40kg - 1 x 8
55kg - 2 x 8
50kg - 1 x 8

hammer curl:
24kg - 3 x 8

felt great today, good energy and strenght, yeah buddy!!

 

[ironheart]

tuesday 17.11.09

legs

squat:
20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 4
160kg - 1 x 2
180kg - 1 x 10 - PB hell yeah!! finally got 10 reps with this weight

one legged leg press:
2 plates - 1 x 10
3 plates - 1 x 10
4 plates - 2 x 8

leg extension:
60kg - 4 x 10

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

SLDL with dbs:
24kg - 1 x 10
26kg - 1 x 10
30kg - 1 x 10

 

[Hypocrisy86]

congrats on the deads man, glad to see its all paying off !!

 

[El Freako]

Awesome deads mate, I love the run up to the bar for the final lift .

 

[Skeptic]

Fuck you are strong mate! Thats all I have to say haha

 

[Xiva]

Looking good Iron! - You defently live up to the name

1 question tho, in your video you did 4x??? and that was touch and go, was the 10 reps the same way?

 

[ironheart]

Looking good Iron! - You defently live up to the name

1 question tho, in your video you did 4x??? and that was touch and go, was the 10 reps the same way?

i usually do touch and go reps on the warmup sets on deadlifts. so the set with 4 x 180kg was touch and go. but i dont do touch and go on the heavy main sets (above 200kg)

not sure what you mean by the 10 reps?. if you're referring to my last session where i did 10 reps with 180kg, that was squats, not sure how i would do touch and go reps on squats

 

[irhl]

Insane weights ! The lifts looked fantastic, very nice.

 

[Bulkboy]

incredible deadlifting in that video iron. superb strenght. u made 260 kg look easy! would love to see more videos. squats and bench videos would be awesome!

 

[Xiva]

i usually do touch and go reps on the warmup sets on deadlifts. so the set with 4 x 180kg was touch and go. but i dont do touch and go on the heavy main sets (above 200kg)

not sure what you mean by the 10 reps?. if you're referring to my last session where i did 10 reps with 180kg, that was squats, not sure how i would do touch and go reps on squats

Lawl

Thouhgt it was DL

 

[ironheart]

hypo - thanks man, i've had good progress lately

el freako - hehe, yeah i usually do a little run on the heavy sets, kinda like benedikt magnusson. just not that extreme, lol.

skeptic - thanks for stopping by

irhl - thanks for checking out my log bro

bulky - thanks buddy. i'll try to get a squat vid up soon

 

[ironheart]

friday 20.11.09

back & CG bench press

CG bench press: - didnt get to train on thursday so i did CG bench today
20kg - 1 x 20
40kg - 2 x 12
60kg - 2 x 10
80kg - 1 x 8
100kg - 1 x 8
120kg - 1 x 8
130kg - 1 x 5

deadlift:
70kg - 1 x 10
100kg - 1 x 8
140kg - 1 x 6
170kg - 1 x 4
200kg - 1 x 4
240kg - 1 x 4 - i was good for a few more reps, but i didnt have it in me today to pull out all the stops.

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

lat pulldown:
100kg - 3 x 10

pretty good session. gym was closing so i ran out of time at the end.

 

[ironheart]

monday 23.11.09

chest and arms

bench press:
20kg - 1 x 20
60kg - 1 x 10
80kg - 1 x 6
100kg - 1 x 6
120kg - 1 x 4
130kg - 1 x 2
150kg - 1 x 4 - too heavy for 4 sets. dropped to 145kg
145kg - 3 x 4 - that was better, wount be long before i can do 150kg for 4 sets tho.

triceps

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

db overhead extension:
17.5kg - 2 x 10

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

biceps

ez-bar curl:
30kg - 1 x 10
50kg - 1 x 10
55kg - 2 x 8

hammer curl:
22.5kg - 2 x 10

good session today. feeling good on the bench press.

 

[ironheart]

tuesday 24.11.09

legs

I <3 squats

20kg - 1 x 20
60kg - 1 x 10
100kg - 1 x 10
140kg - 1 x 4
160kg - 1 x 2
180kg - 2 x 8 - felt really good on these
140kg - 1 x 12 - was ready to quit here
100kg - 1 x 20 - at 15 reps my quads felt like gele, my lower back was killing me and i got a enoying headache that lasted througout the session. did 5 more before falling to the ground.

leg extension:
60kg - 4 x 10

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

not looking forward to the pain i will be having in my legs in the days to come.