Soul of Iron

[IronSoul]

Delts and biceps

Seated DB press
-Feeder
50 x 15
70 x 8
-Working sets
90 x 10
70 x 12 + Rest Pause to failure

DB lateral
45 x 8
30 x 15 + rest pause to failure

BB Anterior delt raise, 45sec rests
50 x 15, 15, 15

Rear delt fly machine, 45sec rests
70 x 15
85 x 15, 15

BB preacher curls
60 x 10
40 x 15 + Rest Pause to failure

Straight bar cable curl, 45sec rests
50 x 15, 15, 15

Standing DB curl
50 x 8
30 x 15 + Rest Pause to failure

Missed cardio again. My schedule has sucked lately. Glad I got the work in though.


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[genetic freak]

Two exercises per body part with rest pause sets... Interesting. Also interesting, you are not doing the rest pause with your top set, weight wise. Your coach has you training outside the box in terms of rest pause training, but I am not saying it is wrong. Just different.

 

[IronSoul]

Two exercises per body part with rest pause sets... Interesting. Also interesting, you are not doing the rest pause with your top set, weight wise. Your coach has you training outside the box in terms of rest pause training, but I am not saying it is wrong. Just different.

I’m loving it man. On the exercises with two working sets only, I have to add an intensity technique. Either rest pause to failure, partials to failure, or drop sets to failure. I can choose. It’s a lot easier most the time to do rest pause training alone.


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[IronSoul]

Legs, Ham bias

Seated leg curl
-Feeder
70 x 10
90 x 8
-Working Sets
115 x 10
100 x 12 + drop set to failure
(This leg curl is weird, doesn’t work well with my stature)

Leg press, Hamstring bias, high feet
-Feeder
2pps x 12
Working sets (pause at bottom, lift from stop)
3 pps x 20, 15, 15

BB RDL
-Feeder
135 x 10
-Working sets
205 x 10
185 x 15 + Rest pause to failure
-FUCK MY LIFE-

Walking lunges with DB’s
-skipped these today, my right knee was doing weird shit

Isolated kneeled Leg curls
60 x 15, 12, 12

Supposed to do calf raises to finish up, and I bitched out and left. I can’t breathe worth a fuck with this sinus shit and have about
Puked this entire workout. Especially those RDL’s. It is what it is, some days we have these days. Hopefully shit clears up soon. Also, busted my ass stepping off the walkway of my gym leaving


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[genetic freak]

Nice work brother! Those seated leg curls have so many adjustment spots they can be difficult to work with. My gym has the Cybex Eagle and it has two seat adjustments, pivot pad adjustment, anchor pad adjustment and a pulley adjustment. Once I found the way it works with my short ass legs I wrote the numbers down in the book.

 

[IronSoul]

Nice work brother! Those seated leg curls have so many adjustment spots they can be difficult to work with. My gym has the Cybex Eagle and it has two seat adjustments, pivot pad adjustment, anchor pad adjustment and a pulley adjustment. Once I found the way it works with my short ass legs I wrote the numbers down in the book.

Dude you nailed it, you get it. The one at my usual gym I can fit to me perfect. The one at the gym I e been lifting at lately is not even close. And in my program I am honestly supposed to do lying leg curls then Seated. At that gym I only have Seated and kneeling options. So I substituted. And sure, I’m getting mostly the same work. But it fucks with me so much mentally going off plan.


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[IronSoul]

Chest and triceps

Flat BB bench
-Feeders
135 x 15
225 x 10
-Working sets
275 x 10
225 x 12 + drop sets to failure

Incline DB press
100 x 10
70 x 15 + drop set to failure

Pec Dec, 45sec rests
135 x 15, 15, 15

Incline machine press
180 x 10
160 x 15 + drop set to failure

High cable fly
-Feeder
50 x 10
-Working sets
70 x 10
50 x 15 + rest pause to failure

EZ bar tricep press downs, 45sec rests
-Feeder
50 x 10
-Working sets
65 x 15, 15, 15

Skullcrushers EZ bar
100 x 8
60 x 15 + rest pause to failure

Overhead isolated DB tricep extension
30 x 10
20 x 15 + drop set to failure

15:00 steady state cardio to finish

Felt great today, surprisingly. Felt really strong

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[genetic freak]

Oh you in a fancy gym... got those Rogue dumbbells. Haha.

Nice work brother!

 

[IronSoul]

Oh you in a fancy gym... got those Rogue dumbbells. Haha.

Nice work brother!

Haha. That’s my home gym, don’t always get to lift in it though. Love that place. Thanks brother. Just trying to get as jacked as you.


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[IronSoul]

Back


HS isolated rows
-Feeder
2pps x 10
-Working sets
4pps x 10
3pps x 15 + drop set to failure

Nautilus Lat pull
200 x 10
170 x 15 + drop set to failure

DB pullover, 45sec rests
70 x 15,
50 x 15, 15 (dropped weight to get a fuller ROM)

HS MTS high row
-Feeder
120 x 10
-Working sets
140 x 10
120 x 15 + drop set to failure

Overhead pull down, neutral grip, mid width
-Feeder
100 x 10
-Working sets
140 x 10
120 x 15 + rest pause to failure

Deadlift
-Feeder
225 x 5
-Working sets
315 x 6
225 x 10 + rest pause to failure


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[IronSoul]

Legs, Quad bias

Leg extensions
-Feeder
110 x 10
-Working sets
150 x 10
120 x 20 + drop set to failure

Leg press, Quad bias foot placement, 45sec rests
2pps x 20, 20, 20

Hack Squat
2pps x 10
1pps x 20 + rest pause to failure

Nautilus Leg press machine, isolated leg
-Feeder
200 x 6
-Working sets
260 x 8
200 x 20 + Rest pause to failure

Single leg extension, 45sec rests
-Feeder
50 x 15, 15, 15

Standing calf raise machine
300 x 8, 8
200 x 20, 20

20:00 steady state cardio


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[hawkeye]

Way to keep grindin! Days where you have dig deep will define your results. Attaboy!! Love the log!