iRonMan's offseason log

[bambam55]

lol verry pissed

You'll get it... dont sweat it

 

[Samoan-Z]

Awesome work man, don't sweat the fails they only leave room for improvement.

 

[iRonMan35]

Friday 1/9/09

Bench
135x10
135x10
225x10
245x10
255x8
265x5
275x5

Skull Crushers (superset with Kickbacks)
75x10
95x10
75x10
75x10

KickBacks
35x10
40x10
40x10
40x10

Chest Fly Machine
220x10
230x10
240x10

Lat/Front Raises
40x8
50x8
50x8

Shrugs (Smith Machine)
8 platesx10
10 platesx10
10 platesx10
10 platesx10

Wide Grip Bench
225x8
245x8
245x8

Str Bar Curls (superset with incline db curls)
85x10
95x10
115x10
115x10

Incline DB Alt curls
35x10
35x10
40x8
40x8

Reverse BB Curls
65x10
65x10
65x10

 

[Samoan-Z]

Nice work ironman, that's alot of excersises.

 

[El Freako]

Huge session mate!

Spoiler

Kickbacks =

 

[bambam55]

Nice workout there on friday bro

 

[iRonMan35]

MONDAY 1/12/09

Squat
135x10
225x5
315x5
365x5
385x3
425x1

DB Step Ups (superset with lunges)
30x10
35x10
35x10

DB Lunges
30x20
60x20
60x20

Leg Extensions (Superset with leg curls)
16x10
17x10
18x10

Leg Curls
12x10
14x10
15x10

Leg Press
360x10
450x10
450x10

Calfs
270x10
270x10
270x10
270x10
270x10
270x10
270x10
270x10
270x10
270x10

Hip Adduction
10x10
10x10
10x10

Hip Abduction
10x10
10x10
10x10

Neck Exercises
10 each way

workout was good although the weight on calfs was too light but there was little rest between sets, just time for the other guys to do their set

 

[bambam55]

10 sets on calfs thats crazy

 

[El Freako]

Huge final squat there mate

 

[Samoan-Z]

Nice leg session I got a hard on from it.

 

[iRonMan35]

Tuesday 1/13/09

BB Bench
135x10
225x5
275x5
295x3
315x1

Tricep Pull Downs(Superset with overhead extensions)
14x10
15x10
15x10
15x10

Overhead extensions
12x10
70x10(switched to DB)
75x10
80x10

BB Incline Bench
185x8
205x8
225x8

Cable Flys
6x10
8x10
8x10
8x10

Dips
BWx15
BWx15
BWx15

Front/Lat Raises
30x10
30x10
30x10

Shrugs
405x10
495x10
495x10
495x10

Alt DB Curls (superset with reverse curls)
30x15
30x15
30x15
30x15

Reverse Curls
50x10
50x10
60x10
60x10

 

[PrinceVegeta]

damn those are some long ass sessions! strong work though!

 

[iRonMan35]

todays lift only took us an hour and half. it was a great workout though

 

[PrinceVegeta]

U must go fast as hell man! high intensity! i like

 

[Samoan-Z]

Damn bro that's a hellish workout, great work.

 

[iRonMan35]

1/14/09 Wednesday

Push Press
135x5
185x5
205x5
225x5

BB Speed Squat
135x10
145x10
155x10

Concentric/Eccentric Leg curls with partner
120/80x10
120/100x10
120/100x10

Concentric/Eccentric Leg extensions with partner
100/80x10
120/60x10
120/60x10

Box March(on a bench)
BWx20
BWx30
BWx30

Glute Machine(superset with lunge jumps)
75x10
100x10
125x10

Lunge Jumps
BWx10
BWx10
BWx10

This was a good workout focused more on explosion and speed.

 

[iRonMan35]

1/15/09 Thursday

Power Clean
135x5
225x5
245x5
255x5

Rotator Cuff w/ bar
20x10
30x10
45x10

Rotator Cuff with free weight
10x10 all three ways
10x10 all three ways

Bent over flys(superset with arnolds)
35x10
40x10
40x10

Arnolds
45x10
50x10
55x10

Military Press
135x10
155x10
185x10

BB Bent over rows(superset with upright rows)
135x10
185x10
185x10

Upright Rows
95x10
115x10
115x10

Seated Rows (superset with pull ups)
130x10
150x10
200x10

Pull Ups
BWx8
BWx8
BWx8

I had to start workin my rotator cuffs cause i never have and their pretty weak. After i did them my shoulders were dead for the majority of the lift

 

[PrinceVegeta]

Nice workouts man! u have some strong delts!

 

[Samoan-Z]

Nice one man, like PV Strong delts fronts esppecially.

 

[iRonMan35]

1/16/09 Friday

Bench
135x10
135x10
225x20
255x10
265x10

Skull Crushers(superset with kickbacks)
70x10
80x10
80x10

Kickbacks
35x10
40x10
40x10

Single are pull downs(superset with single arm pull ups)
6x10
6x10
7x10

Single arm pull ups
4x10
4x10
5x10

Tricep Pull downs w/ rope
10x10
11x10
12x10

DB Bench
60x10
70x10
80x10

Incline Flys
40x10
45x10
50x10

Dencline Bench
135x8
225x8
245x8

Str Bar Curls(superset with seated single arm curls)
65x12
75x10
95x8
115x6

Single Arm Curls
30x12
40x10
50x8
60x6

Chin Ups
BWx8
BWx8
BWx8