IRONMAIDEN Training log

[IronMaiden]

Hit chest today and wasn't feeling the best so I didn't go super crazy with supersets...

Machine Chest Press 4 sets of 12 reps (110, 130, 150, 170lbs)

Incline BB Bench Press 4 sets of 8 reps (135, 155, 165, 185lbs)

Lo to Hi Cable crossovers 3 sets of 12 reps (20, 25, 30)

Hi to Lo Cable crossovers 3 sets of 12 reps (25, 30, 35)

DB Flat Bench Press 4 sets of 25 reps (40, 40, 45, 40)

I'm feeling better now than when I first walked into the gym. The adrenaline has definitely kicked in! I have a leg session scheduled with my trainer tomorrow at 8 am... stay tuned in because you never know what kinds of numbers I will be posting with legs!!!

[TitanCT]

Keep killing it homie! We'll kill it saturday with the crew!

[IronMaiden]

So today's Leg workout was just plain BRUTALITY at it's best!

Started off with...

Lying Leg Curls 4 sets of 15-20 reps (60, 70, 80, 90lbs)
super set with
BB Stiff Leg Deadlift 4 sets of 15 reps (95, 145, 165, 185lbs)

DB Reverse Lunges with back foot in chain 4 sets 12 reps each leg (25, 25 ,25, 30lbs)

BB Squats 4 sets of 15 reps (135, 225, 225, 225lbs)
super set with
Leg Extension with 2 second pause at top 4 sets 15 reps (40, 40, 40, 60lbs)

Sissy Squats 3 sets of 12 reps (bodyweight)

All I can say is ouch... that's the only word that comes to mind when I just revisited that in my brain. Ridiculous! Now remember I'm just a 163lbs female... this was ROUGH!!!!

Let me know what you think!

[BendtheBar]

Looks good IM. How does your lower back feel going into squats?

[IronMaiden]

the lower back is always a struggle for me. it's on fire before i start squats but as soon as i get one set in i feel completely fine. the heavy weight feels good on it.

[BendtheBar]

Originally Posted by IronMaiden

the lower back is always a struggle for me. it's on fire before i start squats but as soon as i get one set in i feel completely fine. the heavy weight feels good on it.

That's great. The lower back can be so limiting at times.

[IronMaiden]

Hit shoulders today with a quickie workout!!!

BB behind the head press 4 sets of 12-15 reps (95, 105, 115, 125lbs)

DB front raises 3 sets of 10 reps heavy weight followed by 20 reps light weight (30, 12.5lbs)

Lo Cable rear delt raises 4 sets 10- 12 reps (10, 12.5, 15, 15lbs)

Lo Cable lateral raises 3 sets 10- 12 reps (10, 10, 10, 10lbs)

Cable BB Upright Row (wide grip) 3 sets 8- 10 reps (65, 65, 65lbs)

Finished it off with 30 mins of cardio on the bike. Saw my trainer yesterday to do legs and we have decided to up my cardio from 3x a week to 6x a week for 30 mins a session. Not touching my calories just yet but adding a little more stress through the cardio. Trying to keep as many carbs as possible for as long as possible!!! I will post up a progress photo for you soon!

[big_swede]

Damn strong BHN presses! Awesome work for a quickie

[IronMaiden]

Here is a pic from my last show... This doesn't even come close to what I'm going to look like at the next one in 13 weeks!!! Just thought I would give you a reference point as to what I look like! Let me know what you think!


By krystalrobens at 2011-11-01

[BendtheBar]

Impressive leg size and back and shoulder definition.