Soul of Iron

[IronSoul]

Got back after it today. First day back in the gym since my vacation. Strength was a little off and was a little shaky, but overall pretty good workout. Really surprised how much fuller/leaner I looked today after being on vacation and eating like shit for a week.




Incline bench

135 x 10
185 x 6
225 x 8
255 x 6
275 x 3
225 x 8 x 3
185 x 8

Isolateral decline bench

135 per side x 10 x 2
x 8 x 2
90 per side x 15 x 2
x 10 x 2

Tri rope press downs

57.5 x 10 x 5

Reverse tri pull downs

35 x 10 x 1
50 x 10 x 4

Mid cable fly

30 x 10 x 4

Pic from today

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[IronSoul]

MTS High Row machine

80 x 10, 10, 10
60 x 10, 10

MTS row machine supinated grip

80 x 10, 10, 10
60 x 10, 10

Seated Row, isolated

90 x 10
135 x 10, 10

Shrug machine

200 x 10, 10, 10,

15 mins in the Sauna with a hoody


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[IronSoul]

Yesterdays workout. Those heavy shoulder presses exhausted the fuck out of me. I ended the workout a little early but got enough work in. Shoulders were busting out of my hoody walking out.

DB shoulder press

60 x 10
90 x 8, 6, 6, 6, 5

Isolateral shoulder press

3 plates per side x 6, 6
2 plates per side x 10, 10

EZ bar upright rows

90 x 12, 12, 12

Shrug machine

2 plates per side x 12, 12, 12, 12

Standing medial delt raise machine

40 x 12
50 x 10, 10, 10

DB anterior delt raise

30 x 10, 10, 10


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[IronSoul]

Hit legs today, had an ankle sprain not long ago so I’m getting back into them slowly.

Leg press machine

150 x 15
250 x 12
350 x 10, 10, 10, 10
300 x 10, 10, 10

Prone leg curl

70 x 12
90 x 10, 10, 10, 10, 10, 10

Calf raise machine

150 x 15, 15, 15,15, 15, 15, 15

Glute kickback machine

110 x 12
130 x 10
150 x 10, 10, 10


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[Btcowboy]

Following

 

[IronSoul]

Flat Db bench

70 x 12
90 x 10, 10, 10, 10, 8, 8,

Chest press Roc-it selectorized machine.
-Love the resistance you get from these and at lower weight.

100 x 12, 12, 12, 12, 12

Straight bar cable curls

50 x 12, 10, 10, 10

Tricep rope press downs

70 x 10, 10
-dropped down weight for better contractions
55 x 10, 10, 8

Pec Dec machine

100 x 10
150 x 10, 10, 10, 10


Really close to hitting 240. I’ve never reached it before. Hopefully in a few more weeks I’ll be there.

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[genetic freak]

Good work brother! I always loved going to the gym after a refeed. I ate a whole pizza and pint of ice cream Saturday night and my strength was great today. I just hate the way it makes me look, so I always take 1000 mg of dandelion root the day following a refeed to get some of the water out quicker.

 

[IronSoul]

Good work brother! I always loved going to the gym after a refeed. I ate a whole pizza and pint of ice cream Saturday night and my strength was great today. I just hate the way it makes me look, so I always take 1000 mg of dandelion root the day following a refeed to get some of the water out quicker.

Thanks bro! I was just in your log looking at those heavy ass incline presses lol! Dude, it’s incredible after a refeed. Just like you, I blow up like a balloon, though. The next day I wake up super lean and feeling strong, but fuck I hate being bloated. I bloat bad anyway. I’ve heard about dandelion root but have never used it. How do you like it compared to other diuretics?


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[genetic freak]

Thanks bro! I was just in your log looking at those heavy ass incline presses lol! Dude, it’s incredible after a refeed. Just like you, I blow up like a balloon, though. The next day I wake up super lean and feeling strong, but fuck I hate being bloated. I bloat bad anyway. I’ve heard about dandelion root but have never used it. How do you like it compared to other diuretics?


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It is great, because it is mild and easy to control. It won't dehydrate you like the others if you keep drinking water.

 

[IronSoul]

Today’s Workout

Dual handle lat pull

105 x 12
120 x 10
150 x 10
180 x 8, 8, 6
120 x 12, 12

Lat pull down, wide. Roc-it machine

136 x 12, 12, 12, 12, 12

Seated wide neutral grip row

90 x 10
135 x 10
150 x 10, 10, 10, 10

Seated back extension machine

130 x 15
230 x 10, 10, 10

Cable posterior delt fly
20 x 10, 10, 10, 10

Had planned on doing a little bit more but I’ve been having a tendinitis flare up in my right arm at the bend of the elbow but on the bicep side. May have to train a little softer for a week, but really trying not to. It’s not even from lifting, it’s from throwing kids around the pool and ocean on vacation lol! Getting a little closer to 240. Was 237.5 on the same scale today. But likely all water!


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[IronSoul]

It is great, because it is mild and easy to control. It won't dehydrate you like the others if you keep drinking water.

That’s exactly what I need. I’m gonna pick some up. What’s a good daily dose?


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[genetic freak]

That’s exactly what I need. I’m gonna pick some up. What’s a good daily dose?


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I will usually take 1000 mg (two capsules for most brands) the day after a refeed then I adjust from there. Most of the time it is 500 mg for a couple days and that is it. Sometimes when I refeed for an entire weekend, usually around 15,000 calories, I might go a couple days at 1000 mg.