~Iron filings~Heavyiron training

[heavyiron]

12-19-2011

232 lbs

Leg training

5 minutes on the stationary bike.

Leg Extension

90lbs x 20 reps
110lbs x 12 reps
130lbs x 10 reps
170lbs x 15 reps

Sled Press

2 plates per side x 10 reps
4 plates per side x 10 reps
5 plates per side x 10 reps
6 plates per side x 11 reps~3 reps more than last session

Hack Squats

1 plate x 10 reps
2 plates x 10 reps
3 plates and a quarter x 10 reps~50lbs more than last session

Leg Curls

90lbs x 15 reps
110lbs x 12 reps
130lbs x 12 reps
175lbs x 12 reps~5 lbs more than last session


Standing Calf Raise

210lbs x 20 reps
225lbs x 20 reps
255lbs x 20 reps
330lbs x 25 reps~5 reps more than last session

 

[jagbender]

science at work !

 

[bigbenj]

you going to throw up a pic at the end of this or no?

 

[twotuff]

you going to throw up a pic at the end of this or no?

Where the fuck did you come from!

 

[heavyiron]

you going to throw up a pic at the end of this or no?

I don't see why not. I will likely take some pics late next week.

 

[bigbenj]

Cool. Interested to see where you end up.

 

[heavyiron]

235.4lbs this AM~up 12lbs or so since starting my lean bulk.

Pic is cold no pump.

 

[twotuff]

Looking good brother! I know this is a lean bulk but what body parts are you really focusing on bringing up?

 

[heavyiron]

Looking good brother! I know this is a lean bulk but what body parts are you really focusing on bringing up?

Thanks man

I'm hitting them all hard. I've changed my split to add shoulders by themselves so I can hammer each body part hard. I'm also adding compound movements since this is a bulk. On a cut you can do more isolation movements but I believe bulking needs more compound movements. My quads suck so I've decided to do hack squats and sled press together each session then also do isolation exercises.

Cardio is being pulled back and cals slowly increasing every week or so. My body feels pretty beat. I did 2 hard cuts this year and now a bulk. I may have to scale back a bit next month but I'm still trying to decide. I think I may need to schedule some time off from the gym after this blast.

 

[heavyiron]

Another shot from today.

 

[twotuff]

Thanks man

I'm hitting them all hard. I've changed my split to add shoulders by themselves so I can hammer each body part hard. I'm also adding compound movements since this is a bulk. On a cut you can do more isolation movements but I believe bulking needs more compound movements. My quads suck so I've decided to do hack squats and sled press together each session then also do isolation exercises.

Cardio is being pulled back and cals slowly increasing every week or so. My body feels pretty beat. I did 2 hard cuts this year and now a bulk. I may have to scale back a bit next month but I'm still trying to decide. I think I may need to schedule some time off from the gym after this blast.

Cool Bro!! ya Im dieting for a show right now, it fucking blows but seeing the changes is pretty fucking awesome. After my show I will be doing a huge bulk!

 

[heavyiron]

Cool Bro!! ya Im dieting for a show right now, it fucking blows but seeing the changes is pretty fucking awesome. After my show I will be doing a huge bulk!

Right on. Just keep your goals in focus and you will reap the reward. Good luck to you brother!

 

[bigbenj]

Your arms look even more friggin ridiculous in that last pic.

 

[Hypertrophy1]

Nice picks heavy looken good bro!

 

[heavyiron]

Your arms look even more friggin ridiculous in that last pic.

Yeah, my muscle bellies are FULL all over. I could barely drive home last night the pumps were so bad. I'm obviously retaining water and glycogen. When I'm done training I look really FULL. Its been interesting doing a lean bulk rebound.

 

[KILLEROFSAINTS]

Another shot from today.

pic is under bright light i think....so this pic details are washed out...that is crazy

 

[heavyiron]

pic is under bright light i think....so this pic details are washed out...that is crazy

Correct, this was with a flash so no overhead lighting at all.

 

[returnofthdragon]

Looks like it's time to drop the diet and add some fat. You've done enough..... making me feel like crap.

 

[rippedmanlet]

Looking shredded for the lean bulk

 

[heavyiron]

Thanks guys

 

[Calves of Steel]

damn nice vascularity heavy!

 

[heavyiron]

242lbs this AM.

 

[XYZ]

Thanks man

I'm hitting them all hard. I've changed my split to add shoulders by themselves so I can hammer each body part hard. I'm also adding compound movements since this is a bulk. On a cut you can do more isolation movements but I believe bulking needs more compound movements. My quads suck so I've decided to do hack squats and sled press together each session then also do isolation exercises.

Cardio is being pulled back and cals slowly increasing every week or so. My body feels pretty beat. I did 2 hard cuts this year and now a bulk. I may have to scale back a bit next month but I'm still trying to decide. I think I may need to schedule some time off from the gym after this blast.

REST, for the win. That's a lot in a year. Good luck.

 

[heavyiron]

Had a cold for about 10 days but dragged my ass to the gym anyway. Strength is good. Still have abs at 238lbs. Today is a major carb load. Should hit 245lbs easily this week.

 

[KILLEROFSAINTS]

abs at 238 is serious

 

[heavyiron]

abs at 238 is serious

Yeah, this has been interesting. I don't usually lean bulk.

 

[fsoe]

Thanks guys

what compounds are you using for your lean bulk???

 

[jagbender]

Looking good Heavy! Been nursing a cold myself, I think the snowbirds bring these bugs down to FL

 

[heavyiron]

243lbs this AM~still have abs

 

[heavyiron]

Had an outstanding leg session today. I think I've found a good combo given my injuries. My pump was MAJOR today in the gym.

5 minutes on the bike

3 sets light leg extensions
4 sets Hack squats~last set 3 plates and a quarter per side
6 sets leg presses
4 sets Heavy leg extensions
4 sets leg curls
4 sets standing calf raise