Ironborn - RagingFire

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    Ironborn - RagingFire

    "The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." - Confucius

    My goal is to complete a program all the way without slacking off once, I'll work out during the week and take weekends off to train in other areas.
    https://darebee.com/programs/ironborn-program.html

    #2
    January 14th, 2020
    Ironborn
    Day 1

    Shoulder press = 35 lbs dumbbells
    [completed]
    Chest press = 50 lbs dumbbells
    [completed]
    Lateral raises = 15 lbs dumbbells
    [struggled with maintaining form, left shoulder weaker than right, the weight didn't feel heavy enough]
    Overhead tricep extensions = 22.5 lbs dumbbells
    [started with 25 then dropped weight lower]

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    Last edited by RagingFire; January 16th, 2020, 06:24 AM.

    Comment


      #3
      January 15th, 2020
      Ironborn
      Day 2

      Alternating bicep curls = 35 lbs dumbbells
      [weight didn't seem sufficient, lowering tempo in the future could help]
      Upright rows = 35 lbs dumbbells
      [pain felt in shoulders, review form]
      Deadlifts = 65 lbs dumbbells
      [completed]
      Shoulder shrugs = 50 lbs dumbbells
      [completed]
      Bent over rows = 45 lbs dumbbells
      [didnt seem very effective at targeted muscle group, review form & increase load]
      Bent over flys = 35 lbs dumbbells
      [didnt seem very effective at targeted muscle group, review form & increase load]

      *Additional set of alt bicep curls with 40lbs [6 reps/1set]


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        #4
        Originally posted by RagingFire View Post
        January 14th, 2020
        Ironborn
        Day 1
        Lateral raises = 15 lbs dumbbells
        [struggled with maintaining form, left shoulder weaker than right, the weight didn't feel heavy enough]
        This is normal, especially if you are right-handed. I would recommend using lighter weight than 15 lbs so you do all sets and reps. When you feel it's getting easy, increase the weight.

        Good luck!

        Comment


          #5
          Originally posted by Musical gym View Post

          This is normal, especially if you are right-handed. I would recommend using lighter weight than 15 lbs so you do all sets and reps. When you feel it's getting easy, increase the weight.

          Good luck!
          Thanks Musical gym

          Comment


            #6
            January 16th, 2020
            Ironborn
            Day 3

            Goblet squats = 65 lbs dumbbells
            [completed]
            Foreward lunges = 45 lbs dumbbells
            [completed]
            Side lunges = 45 lbs dumbbells
            [completed]
            Calf raises = 55 lbs dumbbells
            [completed]

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              #7
              January 17th, 2020
              Ironborn
              Day 4

              Sit-ups
              [completed]
              Sitting twists = 45 lbs dumbbells
              [completed]
              Leg raises
              [completed]
              Flutter kicks
              [completed]

              Comment


                #8
                January 20th, 2020
                Ironborn
                Day 5

                Arnold press = 27.5 lbs dumbbells
                [completed]
                Push-ups = to failure with each set
                [completed]
                Lateral raises = 15 lbs dumbbells
                [completed]
                Overhead triceps extensions = 40 lbs dumbbell
                [completed]

                EXTRA
                Chest press = 50 lbs dumbbells
                [2 sets]
                Chest squeeze w/ Plate = 25 lbs plate
                [mid=5, low=7]

                Comment


                  #9
                  January 21st, 2020
                  Ironborn
                  Day 6

                  Bicep curls = 30 lbs dumbbells
                  [did extra set (5 reps) to compensate for not fully completing the last set]
                  Bent over rows = 27.5 lbs dumbbells
                  [completed]
                  Farmer's walk = 65(75) lbs dumbbells
                  [completed first 3 sets using 65 lbs and then switched to 75 lbs for the last set]

                  EXTRA
                  Pull-ups = to failure
                  [1 set, 8 reps]

                  Comment


                    #10
                    January 22nd, 2020
                    Ironborn
                    Day 7

                    Squats = 55 lbs dumbbells
                    [completed]
                    Forward lunges = 45 lbs dumbbells
                    [completed]
                    Reverse lunge set-up = 45 lbs dumbbells
                    [completed, need to improve balance]
                    Calf raises = 60 lbs dumbbells
                    [completed]

                    EXTRA
                    Did wrist training exercises with 10 and 7.5 lbs dumbbells

                    NOTE
                    Gym felt like a sauna, ventilation may have been broken, hard to breath causing me to exhaust myself faster

                    Comment


                      #11
                      January 23rd, 2020
                      Ironborn
                      Day 8

                      Elbow plank leg raises
                      [very little strain felt in abs]
                      Up and down planks
                      [completed/started with the right side and then alternated: right, left, left, right]
                      Elbow plank
                      [completed, almost to failure on last set 1 min 14 secs]
                      Side elbow plank
                      [completed]

                      EXTRA
                      Stretched legs to help with flexibility

                      Comment

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