ironheart - in progress.

[Hypocrisy86]

great deads. 200kgs nearing... lotta weight bro, now time to pig out ?

 

[ironheart]

great deads. 200kgs nearing... lotta weight bro, now time to pig out ?

well, 180kg is a warmup weight for me normally, so 200kg is also very light. gonna try to hit 310kg or 320kg by the end of January. not sure what you mean by "time to pig out" tho

 

[ironheart]

shoulders and biceps

standing MP:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x warmup
80kg - 1 x 4
100kg - 1 x 2
112,5kg - 4 x 4

db shoulder press:
40kg - 3 x 10

side laterals:
20kg - 2 x 10
20kg - 1 x 10 then cheat reps till failure.

bent over laterals:
15kg - 3 x 12

BB shrugs superset with db's
bb 150kg x 15 - db 30kg x 15 - 3 sets.

db curl:
2 x 10

preacher curl:
40kg - 2 sets

cable curl:
2 sets

starting to get the hang on the shoulder press. hoping to do 4 x 4 with 120kg before i start cutting.

 

[ironheart]

monday 02.01.12

chest and arms.

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 2
152,5kg - 4 x 4

incline bench press:
100kg - 3 x 12

cable pushdown:
3 x 10

cable pulldown with rope:
3 x 10

bb curl:
50kg - 3 x 12

first session of 2012 went really well, made the reps on the bench without any problem, smooth and easy gunning for 4 x 4 with 160kg before i start cutting.

 

[ironheart]

tuesday 03.01.12

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 5
160kg - 1 x 5
180kg - 4 x 5

leg extension:
60kg - 3 x 15

leg curl:
40kg - 1 x 10
50kg - 1 x 10
60kg - 3 x 12

 

[Natzo]

tuesday 03.01.12

legs

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 5
160kg - 1 x 5
180kg - 4 x 5

leg extension:
60kg - 3 x 15

leg curl:
40kg - 1 x 10
50kg - 1 x 10
60kg - 3 x 12

great effort on squats! 4 setx x 5 reps solid.

 

[ironheart]

thanks natzo!

wendesday 04.01.12

shoulders and biceps

standing MP:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x warmup
80kg - 1 x 5
100kg - 1 x 2
115kg - 4 x 4

db shoulder press:
40kg - 3 x 10

side laterals:
20kg - 3 x 10

cable revers flyes:
3 x 10

bb shrugs
100kg - 1 x 15
140kg - 2 x 15
180kg - 2 x 15
140kg - till failure

db curl:
22kg - 3 x 10

cable curl:
3 x 10

db reacher curl:
16kg - 2 sets.

 

[Pickle]

115kg military press holy ****. nice lol

 

[ironheart]

friday 06.01.12

back

deadlift:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg x 6
180kg x 4
220kg x 2
240kg x 4

UH grip pulldown:
110kg - 3 x 10

lat pulldown:
100kg - 3 x 10

machine row:
3 x 8 - 10

machine pulldown:
3 x 10

 

[FEVER]

nice basic workouts bro, how much pause between sets on the different exercises?

 

[ironheart]

i usually start with heavy compound execises and on these i have 3 - 4 minutes rest. the rest of the workout is more intense with about 2 minutes rest.

 

[ironheart]

monday 09.01.12

chest and arms

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 4
145kg - 1 x 2
155kg - 4 x 4

incline bench press:
100kg - 3 x 12

triceps pushdown:
3 x 10

triceps pulldown with rope:
3 x 10

bb curl:
50kg - 3 x 12

hammer curl:
22kg - 2 x 8

 

[ironheart]

tuesday 10.01.12

squat:
20kg - warmup
60kg - 2 x warmup
100kg - 2 x warmup
140kg - 1 x 6
160kg - 1 x 4
180kg - 2 x 2
200kg - 1 x 2
210kg x 1

leg press:
2 x 12
1 x 20

leg extension:
60kg - 1 x 15
75kg - 2 x 12

leg curl:
50kg - 1 x 12
60kg - 1 x 10
70kg - 2 x 10

SLDL with dbs:
30kg - 3 x 10

 

[ironheart]

wednesday 11.01.12

standing MP:
20kg - warmup
40kg - 2 x warmup
60kg - 2 x warmup
80kg - 1 x 5
100kg - 1 x 2
117,5kg - 1 x 4
117,5kg - 3 x 3 - ****, could'nt get 4 reps on the last 3 sets, but i could feel that i was'nt having a good day anyway. i'll get it next week.

standing shoulder press behind the neck
60kg - 3 x 10

side laterals:
20kg - 3 x 10

revesre cable flyes:
3 x 10

seated db curl:
18kg - 3 x 10

preacher curl:
30kg - 3 x something

 

[ironheart]

thursday 12.01.12

chest and triceps

CG bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - 1 x 8
100kg - 1 x 6
120kg - 1 x 4
140kg - 1 x 9 - ****

incline db press:
40kg - 3 x 12

triceps pushdown:
50kg - 2 x 10

skull crushers:
40kg - 3 x 12

triceps pulldown with rope:
30kg - 3 x 10

 

[ironheart]

friday 13.01.12

back

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

UH grip pulldown:
110kg - 3 x 10

lat pulldown:
100kg - 2 x 10
80kg - 1 x 12

seated cable row:
3 x 12

 

[ironheart]

monday 16.01.12

chest and arms

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 4
145kg - 1 x 2
157,5kg - 4 x 4

dips:
bw + 20kg - 3 x 15

incline db press:
40kg - 3 x 12

triceps pushdown:
50kg - 3 x 10

triceps pulldown with rope:
30kg - 3 x 10

bb curl:
50kg - 3 x 12

hammer curl:
22kg - 3 x 8

 

[ironheart]

monday 23.01.12

chest and arms - having a light week this week. my body needs some rest, been a lot of heavy lifting lately

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 5
140kg - 3 x 10

incline db press:
40kg - 3 x 10 - 12

dips:
BW - 3 x 12

triceps pushdown:
50kg - 3 x 10

triceps pulldown with rope:
3 x 10

bb curl:
50kg - 3 x 12

hammer curl:
22kg - 3 x 8

 

[ironheart]

monday 23.01.12

chest and arms

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 5
140kg - 3 x 10

incline db press:
40kg - 3 x 12

dips:
BW - 3 x 15

triceps pushdown:
50kg - 3 x 10

triceps pulldown with rope:
30kg - 3 x 10

bb curl:
50kg - 3 x 12

hammer curl:
22kg - 3 x 8

 

[ironheart]

monday 23.01.12

chest and arms

having a light week this week.

bench press:
20kg - warmup
40kg - warmup
60kg - warmup
80kg - warmup
100kg - 1 x 6
120kg - 1 x 5
140kg - 3 x 10

incline db press:
40kg - 3 x 12

dips:
BW - 3 x 15

triceps pushdown:
50kg - 3 x 10

triceps pulldown with rope:
30kg - 3 x 10

bb curl:
50kg - 3 x 12

hammer curl:
22kg - 3 x 8