Soul of Iron

[Stickler]

Back

MTS row
60 x 12, 12, 12, 12, 12, 12

MTS High Row
60 x 12, 12, 12, 12, 12, 12

Nautilus lat pull, (starting pronated and turning neutral during contraction)
140 x 10, 10, 10, 10, 10, 10

Straight bar lat push down
70 x 10
50 x 12, 12, 12

Neutral U type grip, seated cable row
100 x 12, 12, 12, 12, 12, 12

EZ bar curls
60 x 12, 12, 12, 12, 12, 12

Isolated DB preacher curl
25 x 10, 10, 10, 10
30 x 8

Nautilus ab machine
75 x 25, 25




High volume day. I just felt it was needed for my back. I meant to throw weighted hyper extensions in here but completely forgot about them.


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Serious looking volume brother. How much rest do you put between all those sets?

 

[genetic freak]

Nice work!

 

[IronSoul]

Serious looking volume brother. How much rest do you put between all those sets?

Was probably around 45 seconds to a minute yesterday. I just couldn’t stop


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[IronSoul]

Legs

Warm up -Treadmill 15 min walk

Leg press machine, Lower stance to target quads
2pps x 12
3pps x 12, 12
4pps x 10, 10
5pps x 6, 6, 6, 6

Standing calf raise machine
80 x 15
100 x 15
140 x 15
180 x 15
200 x 12, 12, 12, 12

Seated Led Extension
100 x 12, 12
120 x 12, 12, 12

Hip abductor
90 x 12, 12, 12, 12, 12

Felt good today. Wanted to add some more stuff in but ran out of time. Had to leave to get kids. Loving beating the legs up twice a week again. Really looking forward to a month from now. Tried to get a somewhat decent pic of my legs.

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[genetic freak]

Nice work brother

 

[IronSoul]

Nice work brother

Thanks man, I’m really loving this split you recommended.


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[IronSoul]

Chest & Triceps

Flat DB bench
55 x 15
100 x 12, 10, 10, 8, 8

Hammer strength press
3pps x 10, 8, 8, 8, 8

Land Mine press
90 x 15
135 x 12, 12, 10

Rope tricep press downs
65 x 10, 10, 10, 10, 10

Pec Dec
130 x 10, 10
160 x 10, 10
190 x 6, 6

Seated Dips
150 x 12
180 x 8, 8, 8, 8

Skull crushers
100 x 10, 10, 6

Isolated reverse tricep press down
20 x 10, 10, 10


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[genetic freak]

Are you doing the landmine press from your knees, standing or sitting on the bench? I have seen it done multiple ways.

 

[IronSoul]

Are you doing the landmine press from your knees, standing or sitting on the bench? I have seen it done multiple ways.

I did these standing. I’m curious about trying the other ways as well. I was thinking about it while doing them. I’ll probably try the other forms out soon. I enjoyed them, they really tore up my anterior delts as well. Felt similar to the pinch press in the chest.


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[IronSoul]

Back and Biceps

Wide Lat Pull
120 x 10
180 x 6, 6, 6, 6, 6, 6

T-Bar Row, supinated grip
1 plate x 10
2 plates x 8, 8, 8, 8, 8
3 plates x 6, 6

Neutral, mid width grip cable Row
100 x 10
140 x 8
180 x 8, 8, 8

Nautilus high row, neutral grip
170 x 10
200 x 8, 8, 8, 8, 8

Nautilus compound row
180 x 10
215 x 8, 8, 8, 8

EZ bar upright rows
80 x 12, 12, 12, 12, 12

Shrug machine
2pps x 15, 15, 15, 15, 15

EZ bar curls
60 x 12, 12, 12, 12

Post workout pic. I need to cut soon, I can’t be wearing XXL, I’m too short.

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[IronSoul]

Mrs. ironsoul got us some Bison sirloins tonight. They were amazing.

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[Stickler]

Back and Biceps

Wide Lat Pull
120 x 10
180 x 6, 6, 6, 6, 6, 6

T-Bar Row, supinated grip
1 plate x 10
2 plates x 8, 8, 8, 8, 8
3 plates x 6, 6

Neutral, mid width grip cable Row
100 x 10
140 x 8
180 x 8, 8, 8

Nautilus high row, neutral grip
170 x 10
200 x 8, 8, 8, 8, 8

Nautilus compound row
180 x 10
215 x 8, 8, 8, 8

EZ bar upright rows
80 x 12, 12, 12, 12, 12

Shrug machine
2pps x 15, 15, 15, 15, 15

EZ bar curls
60 x 12, 12, 12, 12

Post workout pic. I need to cut soon, I can’t be wearing XXL, I’m too short.

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Getting some weight in there buddy. I love T-bar rows..