ironheart - in progress.

[ironheart]

monday 12.04.10

chest and arms

chest

taking a break from regular bench press a few weeks.

CG bench press:
20kg - warmup
40kg - 2 x 12
60kg - 2 x 10
80kg - 1 x 8
100kg - 1 x 8
120kg - 1 x 6
140kg - 1 x 7 - fuck, wanted 8 but it was a hard lockout on the 7th so no point in going for one more.
100kg - 1 x 12

incline db press:
40kg - 3 x 10 - way too light but focused on getting a good stretch and good contraction.

triceps

cable pushdown:
20kg - 1 x 15
30kg - 1 x 15
40kg - 1 x 12
50kg - 1 x 10

dips:
BW + 20kg - 1 x 25
BW + 40kg - 1 x 12 - oh boy, starting to feel tierd and empty here.
BW + 20kg - 1 x 15 meh

biceps

db curl:
24kg - 3 x 8

bb curl:
35kg - 3 x 10

cant complain, felt pretty good actually.

 

[Mikew]

That's some nice pressing. 7 on 140kg CG is impressive to say the least. how is your grip on that one? shoulder-width or narrower?

 

[pingu]

Nice CG!

 

[PrinceVegeta]

Very nice session right there man, strong CGBP!

 

[Xiva]

Strong session bro!

I belive we need some pictures of your body soon (no homo)

 

[_ROBERTiNHO_]

High level buddy!

 

[ironheart]

thanks guys:gaysign:

tuesday 13.04.10

legs

squat:
20kg - warmup
60kg - 1 x 10
100kg - 1 x 10
120kg - 1 x 4
140kg - 1 x 4
160kg - 1 x 4
180kg - 1 x 2
200kg - 1 x 4

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

front squat:
60kg - 1 x 8
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 6
140kg - 1 x 4 - ugh, didnt have any energy left here

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

happy with the effort today.

 

[Anabolicus]

Very strong squats man!

 

[El Freako]

I hate your squats so much.

And by that I mean I love them and want to kill you and steal your legs.

 

[PrinceVegeta]

^^ QFT, strong leg session man, those front squats look brutal after all the other leg stuff

 

[Lionheart]

If i need some motivation ,ill just come here and look the numbers!Strong sessions bro!

 

[ironheart]

thanks a lot guys!

friday 16.04.10

back

deadlift:
20kg - warmup
60kg - warmup
100kg - 1 x 8
140kg - 1 x 6
180kg - 1 x 4
220kg - 1 x 2
260kg - 1 x 2

bent over rows:
100kg - 1 x 10
120kg - 1 x 10
140kg - 1 x 10
160kg - 1 x not sure if it was 8 or 10

UH grip pulldown:
100kg - 1 x 8
120kg - 2 x 8

db rows:
40kg - 2 x 10 good stretch and squeez

felt suprisingly awsome today, been having some pretty lame sessions last couple of days so this really gave me a boost.
hadnt planned on going over 220 on deads today but it just felt like nothing (in your face) so i went for 260 and that felt really good as well.
have a good weekend everyone

 

[Natzo]

Viking Power bro!!

260 - deads HOLY FUCK!!

160 in rows x 10??? WOW!

loved it!

 

[Lionheart]

Awesome back session..those deads

 

[Xiva]

160 kg bent over rows, shiiiit!

Impressive dude!

 

[El Freako]

Damn.

260x2.

Just damn.

 

[ironheart]

thursday 22.04.10

chest and triceps

chest

incline bench press:
20kg - warmup
40kg - 2 x 12
60kg - 2 x 10
80kg - 1 x 8
100kg - 1 x 6
120kg - 2 x 8
100kg - 1 x 12

hammer strenght press:
120kg - 3 x 8

low incline db flyes:
24kg - 3 x ???

triceps

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

overhead db extension:
20kg - 2 x 8

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

pretty decent session, nothing special.

 

[Xiva]

Solid, the incline bench, looks really good!

 

[ironheart]

friday 23.04.10

back

deadlift:
20kg - warmup
50kg - warmup
70kg - warmup
100kg - 1 x 8
120kg - 1 x 5
150kg - 1 x 5
170kg - 1 x 4
200kg - 1 x 2
220kg - 1 x 2
250kg - 1 x 3

hammer strenght pulldown:
40kg - warmup
80kg - 1 x 10
120kg - 1 x 10
160kg - 1 x 10
160kg - 1 x 8
120kg - 1 x 10

UH grip pulldown:
100kg - 1 x 10
120kg - 2 x 8
100kg - 1 x 8

db row:
40kg - 2 x 10 - just for the pump

felt pretty good today, my plan was to rep out on 220kg but it felt kinda light

 

[_ROBERTiNHO_]

Kinda strong