IRON CHAMP PSYCHED

[EMPIREMIND]

Day 14

Midday Cardio 25 mins stairs


Afternoon Training: Shoulders

Barbell upright rows
95x10 115x10 135x10 145x10

Barbell Shrugs
225x10 315x10 405x10 495x8 495x6
Dtp extreme set at 225:
5 Reps 5 secs rest 10 Reps 10 secs rest 15 Reps 15 secs rest 20 Reps 20 secs rest 25 reps

Seated DB Lateral Raises
40x10 x 4 sets

Rope face pulls
55x30 70x20 100x15 120x10 140x5 160x3

DB single arm upright rows
50x10 x 2 sets 55x10 x 2 sets
superset
DB single arm upright row
50x10 x 2 sets 55x10 x 2 sets

High Incline bench DB hammer presses holding alternate db overhead
60x10 70x10 80x10

Shoulder circuit 10 reps each exercise, 40 total:
-Side laterals w/ 3 sec negatives
-hammer curl to bent elbow lateral raise to side lateral negative
-bent elbow lateral raise -standing rear delt flyes, slightly bent over
12.5x40 15x40 20x40

Core work:
Medicine ball throws
10 each side and 10 middle = 30 x 3 sets
superset
Planks with arm raises
12 each side x 3 sets


PM Training: Legs and Arms

Single Leg Press
280x10 370x10 460x10
superset
Hammer Curls
45x10. 65x10 x 3 sets
superset
French Curls
65x15 90x10 x 3 sets

Barbell Back Squats
135x15 225x12 315x10 365x10 405x10 405x10
superset
Hammers Across the Chest
65x10 x 5 sets
superset
Lying Skull Crushers
65x15 x 5 sets

Barbell Stiff Leg Deadlifts
standing on box to get max stretch.
135x10 x 3 sets
superset
Concentration Curls
40x10 x 3 sets
superset
V Bar Pushdowns
60x15 85x12 100x8

I took two caps prior to my afternoon training and the energy lasted throughout both of my training sessions. I had a great night of lifting and hit some notable lifts for sure.

2 sets of shrugs at 495, seated rope pulls at 160, 2 sets of squats at 405 for 10 reps. Overall great night with high volume

 

[MARK_]

Wow! I didn't think that workout was going to end. I just kept scrolling. 495 for shrugs! You're a monster. Great job as usual.

Edit: I missed the squats. You're insane (in a very good way)

 

[WANTED]

Lol.... I don't know whst to say...
I'm laughing in amazement
Great job

 

[EMPIREMIND]

Day 15

Active rest day.

Didnt take psyched today.

Did some stretching and 35 mins on the elliptical at level 10

Diet:
Keto day, raised fats up higher, dropped all carbs. Kept protein high. Will probably maintain this for a few more days and keep the weights on the moderate side and the volume high. Then carb back up and hit it hard again for legs and back.

 

[EMPIREMIND]

Day 16

Midday Cardio 20 mins stairs


PM Training Chest & Back

T Bar Rows w/ Barbell
2 45s & 1 25 plate x 20 reps
2 45s & 1 35 plate x 20 reps
3 45 plates x 15 reps
3 45s & 1 25 plate x 15 reps
3 45s & 1 35 plate x 15 reps
4 45s & 1 35 plate x 10 reps

One Arm Barbell Rows
1 45 plate x 10 reps each side
1 45 plate and 1 25 x 10 reps each side x 2 sets

Barbell Landmine side to side, with press in middle
1 45 & 1 25 plate x 10 reps each side x 3 sets

Dead Lifts, Hands Extra Wide
Light Weight
135X15 185X15 205X10 225X10

Barbell Bench Press
135X15 185X10 225X10 245X9 265X5

Incline DB Press
90x8 90x6

Seated Cable Flyes
20x15 25x10 30x10 35x8 30x10 25x16

Incline Smith Bench
115x12 165x10 205x10

Incline Champagne Press
35x20 45x15 45x15

PM Cardio
20 mins on elliptical level 12, speed 5 to 5.5

Took two caps of psyched with two tnt pm. Had a ton of energy and was sweating like crazy. It was an interesting combo, but i def like it. The pm is versitile because you can stack it in so many ways. I usually take before bed, but before pm cardio would probably be the next thing i do and i would assume its probably the most optimal.

 

[WANTED]

Nice job. Liking the bench dude.

 

[EMPIREMIND]

Nice job. Liking the bench dude.

Thanks bro. Im really trying to humble myself and really develop my pecs instead of just try to lift as much as possible. I find my chest getting wider and more defined and the conctractions are greater when i keep the weight a little lower and hit a larger rep range. I was chasing 315 for so long. Could only get a few reps, and all it got me was a shoulder problem. Live and learn

 

[WANTED]

You got me interested in those champagne press'
Don't know what they are. Ill be looking those up.

 

[EMPIREMIND]

You got me interested in those champagne press'
Don't know what they are. Ill be looking those up.

Idk if thats the real name lol. My boy showed them to me. Its an incline dumbell press with both dumbbell in the hammer grip and held together. You start with the thumbs andgled down towards your upper chest and pinkies up and then as you press up you rotate your thumbs up ans pinkies down. Squeeze at the top and it really hits the upper chest. The motion is similar to popping the top of a champagne bottle, which is where they probably got it from lol.

 

[WANTED]

Idk if thats the real name lol. My boy showed them to me. Its an incline dumbell press with both dumbbell in the hammer grip and held together. You start with the thumbs andgled down towards your upper chest and pinkies up and then as you press up you rotate your thumbs up ans pinkies down. Squeeze at the top and it really hits the upper chest. The motion is similar to popping the top of a champagne bottle, which is where they probably got it from lol.

Right on!
Thanks EMPIREMIND

 

[EMPIREMIND]

Day 17

Midday Cardio 25 mins Stairs

PM Training

Barbell Upright Rows
4 sets
95x10 115x10 135x10 135x10

Barbell Shrugs
225x10 315x10

Barbell Military Press
135x10 155x8 175x6 185x6

Barbell Upright Rows
4 sets
95x10 95x10 115x10 115x10
superset
Barbell Shrugs
225x10 x 4 sets

DB Press and fly with back on excersize Ball, body in incline position, each rep one press, on fly
55x8 x 4 sets
superset
DB Incline Press, holding alternate DB above head.
60x6 70x6 80x6 90x6

Close Grip Barbell Bench
205x10 205x8 205x7
superset
Dips
3 sets to failure
superset
V bar Push Downs
70x15 85x10 85x8

Dips
3 sets to failure

Incline Barbell Bench Press
135x10 135x10 155x10 185x6 185x6
superset
Wide Grip Pull ups
5 sets of 10

Underhand Bent Over Barbell Row
135 x 20 x 5 sets
superset
DB Bench Press, Rotating, Starting at hammer grip
55x20, 60x15 x 4 sets

Decline Barbell Press
135x20 x 4 sets
superset
Narrow grip pull downs
180x10 140x20 160x15

I took two caps psyched pre workout as usual. I can honestly say my endurance and energy has been great. I am completely charged throughout my workouts and even though i had a bad day at work, i had a great night once i left!

 

[thebigt]

Day 17

Midday Cardio 25 mins Stairs

PM Training

Barbell Upright Rows
4 sets
95x10 115x10 135x10 135x10

Barbell Shrugs
225x10 315x10

Barbell Military Press
135x10 155x8 175x6 185x6

Barbell Upright Rows
4 sets
95x10 95x10 115x10 115x10
superset
Barbell Shrugs
225x10 x 4 sets

DB Press and fly with back on excersize Ball, body in incline position, each rep one press, on fly
55x8 x 4 sets
superset
DB Incline Press, holding alternate DB above head.
60x6 70x6 80x6 90x6

Close Grip Barbell Bench
205x10 205x8 205x7
superset
Dips
3 sets to failure
superset
V bar Push Downs
70x15 85x10 85x8

Dips
3 sets to failure

Incline Barbell Bench Press
135x10 135x10 155x10 185x6 185x6
superset
Wide Grip Pull ups
5 sets of 10

Underhand Bent Over Barbell Row
135 x 20 x 5 sets
superset
DB Bench Press, Rotating, Starting at hammer grip
55x20, 60x15 x 4 sets

Decline Barbell Press
135x20 x 4 sets
superset
Narrow grip pull downs
180x10 140x20 160x15

I took two caps psyched pre workout as usual. I can honestly say my endurance and energy has been great. I am completely charged throughout my workouts and even though i had a bad day at work, i had a great night once i left!

combined with the ironstack i bet you are rockin it.....in the gym and bedroom!!!:439:

 

[EMPIREMIND]

combined with the ironstack i bet you are rockin it.....in the gym and bedroom!!!:439:

Yea for sure. I am also throwing in the tnt am pm. As a whole stack its really starting to take effect nicely. About two weeks in and definitely going strong. All the ingredients reall compliment each other. Now we just need detoxify

 

[WANTED]

Yea for sure. I am also throwing in the tnt am pm. As a whole stack its really starting to take effect nicely. About two weeks in and definitely going strong. All the ingredients reall compliment each other. Now we just need detoxify

I like that detox idea. I was even thinking of some kind of AI as well.

 

[MARK_]

Yea for sure. I am also throwing in the tnt am pm. As a whole stack its really starting to take effect nicely. About two weeks in and definitely going strong. All the ingredients reall compliment each other. Now we just need detoxify

Detoxify is in the works. Last I knew it was close, but not ready for distribution. Great workout again!

 

[EMPIREMIND]

I think a joint formula would match thier appeal and fit thier line very well.

 

[thebigt]

I like that detox idea. I was even thinking of some kind of AI as well.

i have ran the ironstack with inhibit-e and had significant leaning effect, but an additional ai isn't really necessary, imo-since hpta contains a hefty dose of bulbine!!!!

 

[EMPIREMIND]

Day 18

Midday cardio 20 mins stairs

Pm cardio
32 mins on elliptical level 12

Legs
Leg Extensions
100 rep drop set, Started at 210

Goblet Squats
65x20 x 3 sets
superset
Stiff Leg DB Deadlifts
65x10 x 3 sets

Leg Press
1 rest pause set
550 lb x 42 total reps
12 rest 12 secs , 10 rest 10 secs ,
8 rest 8 secs , 6 rest 6 secs , 4 rest 4 secs , 2 then done.

Back Step Lunges on Smith Machine
120x10 each side x 2 sets
140x10 each side x 2 sets

Barbell Back Squats
135x20 225x20 225x15 225x15 225x15

Lying Hamstring Curls
95x20 x 3 sets
superset
Leg Press Machine
230x20 x 3 sets



Day 19

Fasted cardio
15 mins HIIT
45 secs jog 15 secs sprint
Level 13

Abs:

Circuit 1: 3 rounds
Hanging leg raises, feet to ceiling
10 reps
superset
Rollouts with ab wheel
10 reps
superset
Torso twists with weighted bar
50 reps

Circuit 2: 3 rounds
Hanging knee raises
15 reps
superset
Rollouts with ab wheel
10 reps
superset
Cable woodchoppers
30 reps

Circuit 3: 3 rounds
Hanging Leg raises, stop around waist height
10 reps
superset
Crunches
20 reps
superset
Side bends with 45 plate
10 reps each side

Circuit 4: 3 rounds
Medicine ball torso rotations with feet elevated
10 each side
superset
Reverse v ups on ball
10 reps
superset
Sit ups on ball
12 reps

Circuit 5: 3 rounds
Situps on decline bench
10 reps
superset
Torso twist on machine
20 reps each side

Cardio:
22 mins jog on elliptical level 12, speed of 5-6

 

[MARK_]

Some nice leg and ab workouts those 2 days. Great job!

 

[thebigt]

Some nice leg and ab workouts those 2 days. Great job!

x2...great work!!!

 

[EMPIREMIND]

Day 20

Took three caps on empty stomach, along with two caps tnt am. I was pouring sweat. I also worked out in my hoody the whole time. Its getting warmer out, so its time to buckle down, shread up, but still keep killing these weights and eating appropriately. Three caps is super charged! Def alot of stims, but is still clean.

I did this workout with my buddy who used to play football for maryland. He still has access to coaches and friends who provide these strengh and conditioning programs. This was a nice change of pace for me.


Barbell Jump Shrugs
3 sets of 135x6, 1 set of 185x10
superset
Barbell Power Rows
3 sets of 135x6

Barbell Hang Cleans
4 sets of 135x5
superset
Bodyweight Underhand Hanging Rows
4 sets of 10

Barbell Squats
225x10
3 second pause at bottom
225x10
245x10
275x10
superset
Hammer Curls
40x10 x 4 sets
superset
Reverse Iso Crunches, heels on ball
4 sets of 15 reps

DB Lunges
4 sets of 40's x 16 steps
superset
Narrow Grip Seated Cable Rows
140x20
200x10
240x8
260x5
superset
Calf Raises
4 sets of 210x10

 

[thebigt]

Day 20

Took three caps on empty stomach, along with two caps tnt am. I was pouring sweat. I also worked out in my hoody the whole time. Its getting warmer out, so its time to buckle down, shread up, but still keep killing these weights and eating appropriately. Three caps is super charged! Def alot of stims, but is still clean.

I did this workout with my buddy who used to play football for maryland. He still has access to coaches and friends who provide these strengh and conditioning programs. This was a nice change of pace for me.


Barbell Jump Shrugs
3 sets of 135x6, 1 set of 185x10
superset
Barbell Power Rows
3 sets of 135x6

Barbell Hang Cleans
4 sets of 135x5
superset
Bodyweight Underhand Hanging Rows
4 sets of 10

Barbell Squats
225x10
3 second pause at bottom
225x10
245x10
275x10
superset
Hammer Curls
40x10 x 4 sets
superset
Reverse Iso Crunches, heels on ball
4 sets of 15 reps

DB Lunges
4 sets of 40's x 16 steps
superset
Narrow Grip Seated Cable Rows
140x20
200x10
240x8
260x5
superset
Calf Raises
4 sets of 210x10

you are killing it!!!

 

[EMPIREMIND]

Day 21

Took my usual two caps. Had an awesome night of all out lifting. 255 on bent over rows... Def a pr for myself!

Midday Cardio
20 mins stairs

Afternoon Training
Shoulders and Back

Bent Over Barbell Pendlay Row
135x20 155x20 225x8 225x8 225x8 245x8 255x9

Barbell Upright Rows
95x10 95x10 115x10 115x10 145x6

Wide Grip Lat Pulldowns
225x7 x 4 sets

Military Press Smith Machine
115x15 1655x15 185x12 205x10 255x4

Lateral Raise Complex
10 reps of each with db's for total of 40 reps per set
1. Side Lateral Raise w/3 sec negatives
2. Hammer Curl to Bent Arm Later Raise to Arms Straight Out and negative down
3. Bent Arm Side Laterals
4. Standing Rear Delt Flyes
12.5x40 15x40 15x40

Standing Lat Pullovers with Cable Pulldown
40x15
55x15
70x15
85x15
70x15

20 mins Ab Work
Iso Ball, Leg Lifts, Flutter Kicks, Knee Raises and Planks

Weighted Roman Chair Knee Raises
40x10 x 3 sets


PM Training: Arms

21's with 65lb Straight bar
4 sets
superset
DB French Cruls
70x15 70x15 90x10 90x10

DB Supinated Curls
5 sets of 50
superset
Triceps Straight Bar Pushdowns
60x20 70x15 85x10 100x10 100x10

DB Hammer Curls
50x15 x 4 sets
superset
Underhand Narrows Straight Bar Extenstions
50x20 60x15 70x10 70x10

Cable Triceps Extentions
4 sets to failure, 20 lbs
superset
Narrow Grip EZ Bar Curls
50x20 x 4 sets

Close Grip Bench Press
135x15 185x10 205x10 225x5

 

[thebigt]

right now, right this very moment PSYCHED can be bought for just $9.99

just use code BIGT50OFF AND FOLLOW LINK IN SIG

 

[WANTED]

Day 21

Took my usual two caps. Had an awesome night of all out lifting. 255 on bent over rows... Def a pr for myself!

Midday Cardio
20 mins stairs

Afternoon Training
Shoulders and Back

Bent Over Barbell Pendlay Row
135x20 155x20 225x8 225x8 225x8 245x8 255x9

Barbell Upright Rows
95x10 95x10 115x10 115x10 145x6

Wide Grip Lat Pulldowns
225x7 x 4 sets

Military Press Smith Machine
115x15 1655x15 185x12 205x10 255x4

Lateral Raise Complex
10 reps of each with db's for total of 40 reps per set
1. Side Lateral Raise w/3 sec negatives
2. Hammer Curl to Bent Arm Later Raise to Arms Straight Out and negative down
3. Bent Arm Side Laterals
4. Standing Rear Delt Flyes
12.5x40 15x40 15x40

Standing Lat Pullovers with Cable Pulldown
40x15
55x15
70x15
85x15
70x15

20 mins Ab Work
Iso Ball, Leg Lifts, Flutter Kicks, Knee Raises and Planks

Weighted Roman Chair Knee Raises
40x10 x 3 sets


PM Training: Arms

21's with 65lb Straight bar
4 sets
superset
DB French Cruls
70x15 70x15 90x10 90x10

DB Supinated Curls
5 sets of 50
superset
Triceps Straight Bar Pushdowns
60x20 70x15 85x10 100x10 100x10

DB Hammer Curls
50x15 x 4 sets
superset
Underhand Narrows Straight Bar Extenstions
50x20 60x15 70x10 70x10

Cable Triceps Extentions
4 sets to failure, 20 lbs
superset
Narrow Grip EZ Bar Curls
50x20 x 4 sets

Close Grip Bench Press
135x15 185x10 205x10 225x5

Nice rows brother!!
Congrats on the PR, that's a lot if weight.

 

[thebigt]

Nice rows brother!!
Congrats on the PR, that's a lot if weight.

indeed!!!!

 

[MARK_]

A PR! Nice job

 

[EMPIREMIND]

right now, right this very moment PSYCHED can be bought for just $9.99

just use code BIGT50OFF AND FOLLOW LINK IN SIG

Thats a great deal. This is def a quality product!

Nice rows brother!!
Congrats on the PR, that's a lot if weight.

indeed!!!!

A PR! Nice job

Thanks fellas. It felt good to get some nice numbers in!

 

[EMPIREMIND]

Day 22

Am fasted cardio
25 min run

Pm Training

Barbell Squats
135 x 20
225 x 20 x 5 sets

superset

Straight Bar Curls
35 x 40 x 5 sets

superset

Straight Bar Skull Crushers
35 x 40 x 5 sets

20 mins Jog on elliptical
Level 12, speed of 6 to 6.5

 

[MARK_]

Lots of volume. Nice work as usual

 

[EMPIREMIND]

Lots of volume. Nice work as usual

Thanks mark. That might have been the shortest workout ive done in a while. It was nice to get in and get out.

 

[MARK_]

Thanks mark. That might have been the shortest workout ive done in a while. It was nice to get in and get out.

I thought that was your warm-up and you had more to add later

 

[EMPIREMIND]

I thought that was your warm-up and you had more to add later

Lol trust me it could have been. I needed my rest after mondays double session. Eventhough i overreach alot, i still prioritize rest and recovery, especially on days that im not as motivated to go all out. When that happens i know its time to pull back and recover.

 

[EMPIREMIND]

Day 23

Midday Cardio 20 mins stairs


Pm training Chest

Barbell bench press
135 x 25
185 x 15
235 x 10
255 x 7
295 x 3
275 x 4

Incline DB Bench press
90 x 8 x 3 sets
110 x 5 x 3 sets

Seated cable flyes
42.5 x 8 x 3 sets
25 x 15 x 5 sets

Standing cable flyes
25 x 15
30 x 10
35 x 10
42.5 x 7
superset
DB Pullovers
65 x 10 x 3 sets

Took two caps before my pm workout which started around 8pm. Had a strong night, but im still up at 1 am, so theres that lol. I always struggle with stims at night, but hey as long as i have a good workout im happy.

 

[WANTED]

It's good to see that your still going strong EMPIREMIND
That sucks about the sleep tho.
I've allways had trouble sleeping.
That G8 did wonders for me.

 

[MARK_]

Psyched at night. Hmmm...I don't think I will try that. Try Nocturnus by Mind and Muscle for your preworkout in the evening. I'm glad you had a good workout though. I have a discount code if you choose to order some.

 

[thebigt]

It's good to see that your still going strong EMPIREMIND
That sucks about the sleep tho.
I've allways had trouble sleeping.
That G8 did wonders for me.

i 2nd g8 for sleep....also growth factor xt!!! both are very good!!!! or even sns phenibut....

 

[EMPIREMIND]

Psyched at night. Hmmm...I don't think I will try that. Try Nocturnus by Mind and Muscle for your preworkout in the evening. I'm glad you had a good workout though. I have a discount code if you choose to order some.

I have been using it for around a month. Have a little left from a past log. Its good stuff, lol i tend to stack it with the psyched.

 

[EMPIREMIND]

Day 24

Am fasted cardio:
25 min run

Midday cardio:
20 mins stairs & 175 pushups

Took two caps of psyched. Had another hard hitter for back. Definitely some strong lifts and a lot of volume at heavy weight. I was very happy with this and my back is thanking me today lol

PM Training: Back and Arms
Wide grip bb pendlay row
135 x 15
185 x 12
225 x 8
225 x 9
225 x 10
225 x 11
225 x 12

Underhand barbell rows
225 x 10
275 x 10
315 x 8
315 x 10
315 x 12

Narrow Grip Cable Rows
225 x 6 x 4 sets

Wide Grip Lat Pull Downs
220 x 6 x 5 sets


Arms
Wide Grip Barbell Curls
75 x 12
95 x 10
115 x 8
105 x 5 drop 85 x 5 drop 65 x 12
110 x 8 drop 85 x 5 drop 65 x 10
superset
DB French Curls
70 x 15
80 x 12
90 x 10
90 x 10 drop 65 x 10 drop 45 x 10
90 x 10 drop 65 x 10 drop 45 x 10

Barbell Skull Crushers (my kryptonite)
65 x 10
85 x 10
85 x 10 drop 65 x 10 drop 45 x 10
85 x 10 drop 65 x 10 drop 45 x 10
superset
Supinated DB Curls
45 x 10 x 2 sets
45 x 10 drop 30 x 10
45 x 10 drop 30 x 10

Close Grip Bench on Smith
135 to fail x 4 sets

Weighted Bench Dips
90# on lap 25 reps drop 45# 10 reps

135# on lap x 10, drop 90# x 10, drop 45# x 10 drop bodyweight x 10

135# on lap x 10, drop 90# x 10, drop 45# x 10 drop bodyweight x 5

 

[puccah8808]

Crazy volume in here!!!!!

 

[thebigt]

you are a lifting machine....!!!!!

 

[EMPIREMIND]

Day 25

Am fasted cardio:
25 min run

Midday cardio:
20 mins stairs

Pm Training: Legs
Barbell Back Squats
225 x 20
275 x 20
315 x 20
365 x 15
405 x 10

Below Parallel Barbell Squats
185 x 15 x 3 sets

Barbell Landmine Squats
45 & 25 Plate x 10 reps
45 & 2 25 Plates x 10 reps
45, 35 & 25 Plate x 10 reps
45, 2- 35's & 25 Plate x 10 reps

Seated Hamstring Curls
190 x 12
190 x 12
210 x 10
210 x 8

PM Cardio
10 Mins HIIT on elliptical, Level 14
45 secs jog, 15 secs sprint

 

[MARK_]

Man, are you still standing? Killer leg workout

 

[EMPIREMIND]

Man, are you still standing? Killer leg workout

Lol had to crawl out man...

 

[EMPIREMIND]

Day 26

Am fasted cardio:
25 min run


Took one cap psyched and drank a coffee.

Afternoon Training: Shoulders Chest and Triceps
Time under tension reps only

Standing smith machine over head presses
40 x 50 reps warm up
70 x 20 drop 40 x fail
120 x 10 drop 70 x fail drop 40 x fail

170 x 6 drop 120 x 10 drop 70 x 10 drop 40 x 12 drop bar x fail

Seated behind neck military on smith
40 x 40 warm up
70 x 15 drop 40 to fail

120 x 12 drop 70 x 10 drop 40 x 25 drop bar x 20

Shrugs on smith machine
70 x 40 warm up
115 x 20 drop 70 x 20
205 x 15 drop 115 x 15 drop 70 x 20

165 x 20, add plates to 205 x 10 let hang/stretch for 5 seconds, 5 more reps let hang/stretch for 5 seconds, 5 more reps

Incline Bench Press on Smith
70 x 30 warm up
115 x 15 drop 70 x 20
165 x 12 drop 115 x 10 drop 70 x fail

205 x 10 drop 115 x 10 drop 70 x fail 40 x fail drop bar x fail rest for 30 secs 205 x 4

Dips
Bodyweight x 30
40 lb DB x 20
40 ld DB x 20 drop to bodyweight x fail
Bodyweight x 20

Pec Deck Flyes
160 x 10 drop 90 x fail
210 x 10, last rep with 3 second hold and negative rep
230 x 10 drop 90 x each arm to fail then 3 second hold and negatives

Underhand triceps extensions
50 x 15
57.5 x 13 drop 35 to fail
72.5 x 10 drop 35 to fail

Overhead cable extensions
20 x fail each side x 2 sets

Tricep pushdowns
50 x fail x 2 sets
superset
Bent over cable tricep kickbacks
10 x fail each arm x 2 sets

 

[EMPIREMIND]

Day 26

Am fasted cardio:
25 min run


Took one cap psyched and drank a coffee.

Afternoon Training: Shoulders Chest and Triceps
Time under tension reps only

Standing smith machine over head presses
40 x 50 reps warm up
70 x 20 drop 40 x fail
120 x 10 drop 70 x fail drop 40 x fail

170 x 6 drop 120 x 10 drop 70 x 10 drop 40 x 12 drop bar x fail

Seated behind neck military on smith
40 x 40 warm up
70 x 15 drop 40 to fail

120 x 12 drop 70 x 10 drop 40 x 25 drop bar x 20

Shrugs on smith machine
70 x 40 warm up
115 x 20 drop 70 x 20
205 x 15 drop 115 x 15 drop 70 x 20

165 x 20, add plates to 205 x 10 let hang/stretch for 5 seconds, 5 more reps let hang/stretch for 5 seconds, 5 more reps

Incline Bench Press on Smith
70 x 30 warm up
115 x 15 drop 70 x 20
165 x 12 drop 115 x 10 drop 70 x fail

205 x 10 drop 115 x 10 drop 70 x fail 40 x fail drop bar x fail rest for 30 secs 205 x 4

Dips
Bodyweight x 30
40 lb DB x 20
40 ld DB x 20 drop to bodyweight x fail
Bodyweight x 20

Pec Deck Flyes
160 x 10 drop 90 x fail
210 x 10, last rep with 3 second hold and negative rep
230 x 10 drop 90 x each arm to fail then 3 second hold and negatives

Underhand triceps extensions
50 x 15
57.5 x 13 drop 35 to fail
72.5 x 10 drop 35 to fail

Overhead cable extensions
20 x fail each side x 2 sets

Tricep pushdowns
50 x fail x 2 sets
superset
Bent over cable tricep kickbacks
10 x fail each arm x 2 sets

 

[thebigt]

excellent workouts....excellent log....excellence all around!!!!:box:

 

[EMPIREMIND]

excellent workouts....excellent log....excellence all around!!!!:box:

Thanks brother!

 

[EMPIREMIND]

Day 27

Active Rest

Took two caps pre cardio:

Fasted AM Cardio
15 Mins HIIT on Elliptical
Level 14: 45 sec Jog, 15 sec Sprint
30 Mins Jog on Elliptical
Level 10, Speed 6 maintained

 

[puccah8808]

I think it's time for selfies!!!! With all this volume, I'm sure your progress is insane!!!