Soul of Iron

[IronSoul]

Just got my program today. Excited to get started on it tomorrow.


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[IronSoul]

Chest and triceps

Flat BB Bench
135 x 12 slow pauses at top and bottom to stretch
225 x 10
275 x 6
300 x 4
315 x 4, 4, 2
225 x 12, 10

HS press
2pps x 12, 12, 12, 12

MTS incline Press
140 x 12, 12, 12, 9

Cable EZ bar tricep pressdowns
80 x 10, 10, 10

EZ Bar Skull crushers
80 x 12
60 x 15

Overhead DB extension, isolated
25 x 12
20 x 15

Pec deck
115 x 15, 15, 15

Cable fly
35 x 10
25 x 15

Stair master
10:00


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[Kluso]

I’ve decided I’m going to do a show here next August. It’s the State NPC open. Been talking to a coach that I’ve followed for a while and gonna work with him. Should be starting within the week, looking forward to it. Hope to see some of you follow along.


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I’m wanting to do a show next year myself. Need to find one and commit! Would be my first show.

 

[Kluso]

Just got my program today. Excited to get started on it tomorrow.


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Who’s your coach? Anyone we would know?

 

[IronSoul]

I’m wanting to do a show next year myself. Need to find one and commit! Would be my first show.

This will be my first. Do it bro


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[IronSoul]

Who’s your coach? Anyone we would know?

Possibly, he’s an IFBB pro and sponsored by animal/universal. Shawn Smith. He’s on IG

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[Kluso]

Possibly, he’s an IFBB pro and sponsored by animal/universal. Shawn Smith. He’s on IG

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Nice! Name does ring a bell. Can’t remember where from. Is he actively competing still?

 

[Kluso]

Looks familiar too.

 

[IronSoul]

Nice! Name does ring a bell. Can’t remember where from. Is he actively competing still?

I’m not sure if he is still or not. He does a lot of coaching.


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[IronSoul]

Legs (Quad Bias)

Leg extensions
-Feeder set
90 x 15
-Working sets
150 x 10
120 x 20

Leg press
-Feeder set
2pps x 10
-Working sets
3pps x 15, 15, 15

Hack squat
-Feeder set
1pps x 10
-Working sets
2pps x 10, 15

Bulgarian split squats
50 x 8
BW x

Unilateral leg extension
40 x 12, 12, 12 (per leg)

Seated calf raise
-Feeder set
1pps x 8
-Working sets
2pps x 8, 8
1pps x 15, 15

Gonna have to go back in a bit to get the cardio in that’s programmed. This is the first day of my new program and prep.


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[IronSoul]

Today is an off day. On my off days I’ll be doing 30 minutes of steady state cardio with heart rate in the 125-135 range. I’ll likely alternate different types of cardio for this. On training days I’ll be doing 15 mins of the same cardio included with my training.

Here is what I’ll be eating for a bit.

Training days

M1- 2 scoops of whey isolate, 100g blueberries, 90g oats.

M2 Pre training- 160g cooked chicken breast, 230g cooked white rice, 100g green veggies.

M3 Post training- 2 scoops of whey isolate, 90g cream of rice, 1 banana.

M4- 160g cooked chicken breast, 230g cooked white rice, 100g green veggies.

M5- 2 scoops of whey isolate, 50g oats, 25g of almonds.

M6- 160g cooked 92-93% lean ground beef, 2 whole eggs, 100g green veggies.

Non-Training days

M1- 2 scoops of whey isolate, 100g blueberries, 90g oats.

M2- 160g cooked chicken breast, 100g green veggies, 30g olive oil

M3- 2 scoops whey isolate, 40g of almonds.

M4- 160g cooked chicken breast, 100g green veggies, 30g olive oil

M5- 2 scoops whey isolate, 40g of almonds.

M6- 160g cooked 92-93% lean ground beef, 2 whole eggs, 100g green veggies.


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[genetic freak]

Nice! I couldn't do it. I would get fat as shit with that many carbs. I am super carb sensitive.