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Soul of Iron

Stickler

Stickler

VIP Member
Oct 28, 2010
279
207
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?
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,018
1,681
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

IronSoul

TID Board Of Directors
Apr 2, 2013
6,018
1,681
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.
7cd01a2314ae99e69990760761a44d7d.jpg



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IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,018
1,681
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

genetic freak

VIP Member
Dec 28, 2015
988
1,033
Are you doing the landmine press from your knees, standing or sitting on the bench? I have seen it done multiple ways.
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,018
1,681
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

IronSoul

TID Board Of Directors
Apr 2, 2013
6,018
1,681
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.
4e6fe78a260b5acf9aa613ae7f4a8abb.jpg



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IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,018
1,681
Mrs. ironsoul got us some Bison sirloins tonight. They were amazing.
e08f8c9b68606bf6787484cd7aebcdd5.jpg

1277930941da314cbace9d44dda57cf7.jpg



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Stickler

Stickler

VIP Member
Oct 28, 2010
279
207
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.
4e6fe78a260b5acf9aa613ae7f4a8abb.jpg



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