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Soul of Iron

IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,845
1,533
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
d9e2bc0817689443be46de6b340673c6.jpg



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IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,845
1,533
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

IronSoul

TID Board Of Directors
Apr 2, 2013
5,845
1,533
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

IronSoul

TID Board Of Directors
Apr 2, 2013
5,845
1,533
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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IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,845
1,533
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.
fe8cac5a04bc0f18c65b201ff0d727f6.jpg



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genetic freak

genetic freak

VIP Member
Dec 28, 2015
709
685
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

IronSoul

TID Board Of Directors
Apr 2, 2013
5,845
1,533
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

genetic freak

VIP Member
Dec 28, 2015
709
685
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

IronSoul

TID Board Of Directors
Apr 2, 2013
5,845
1,533
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

IronSoul

TID Board Of Directors
Apr 2, 2013
5,845
1,533
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

genetic freak

VIP Member
Dec 28, 2015
709
685
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.
 
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