IRON CHAMP PSYCHED

[EMPIREMIND]

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

Almost. A few more days to finish this out and ill post them.

 

[EMPIREMIND]

Day 28

AM Fasted Workout: Back & Legs

Barbell Split Squats
135X8
155X8
185X6
superset
Iso Ball Single Leg Hamstring Pulls
10 each side x 3 sets

Barbell Cleans to Front Squats
135x5
135x6
135x7
superset
Pushups with toes elevated on iso ball
10 with 1 sec pause @ bottom x 3 sets
superset
Bent Over Barbell Rows, underhand
135x10 x 3 sets

One Arm DB Row
70x10
80x10 x 2 sets
superset
DB Lunges
30 x 8 each leg
superset
Supinated DB Curls
30 x 10

DB Hammer Curls
40x10 x 2 sets



Midday Cardio
20 mins stairs




PM Training: Legs

Leg Press
373 x 40
553 x 30
733 x 20
1203 x 11
913 x 14 drop 823 x 12 drop 733 x 10 drop 643 x 8 drop 553 x 10

DB Lunges
60 x 12 steps drop 25 x 12 x 3 sets
60 x 16 steps drop 25 x 16 x 3 sets
25 x 20 steps

Smith Machine Lunges
125 x 10 each leg
160 x 10 each leg, super set 10 Squats: feet together
205 x 5 each leg, superset 12 squats: feet together, then superset time under tension reps from below parallel to just above parallel ROM till failure

Straight Leg Deadlifts
120 x 12 x 2 sets
170 x 12

Standing Calf Raises on Smith with 2 sec hold at top, bent knees and tension at bottom
110 x 15
160 x 12
205 x 15 and forced reps

Lying Hamstring Curls
110 x 5 reps with 3 sec negative, then 5 reps fast, then 1 rep with 8 sec negative
125 x 5 reps with 3 sec negative, then 5 reps fast, then 1 rep with 8 sec negative

Leg Extensions
230 x 10 drop 190 x 5 drop 100 x 10 x 2 sets

Seated Calf Raises
230 x 15 drop 190 x fail drop 130 x fail drop 90 x fail (single leg) drop 60 x fail (single leg) drop 30 x fail (single leg)
305 x 10 drop 150 x 15

Took one cap pre am training and pm training. Great energy and focus.

 

[thebigt]

eye of the tiger.....you are keeping your eye on the prize!!!!

 

[EMPIREMIND]

Day 29

Am fasted cardio:
25 min run

PM Training: Cardio & Abs

17 mins HIIT on elliptical level 12
20-30 secs sprints 45 sec - 1 min jogs
10 mins stead jog at 5.5 level 12

Abs

Knee raises on roman chair w/ DB
50 x 10 drop 15 x 10 x 4 sets

Seated Cable Woodchoppers
17.5 x 30 x 2 sets
25 x 40 x 2 sets
superset
Planks
1 min x 2 sets
1.5 mins x 2 sets

Situps on decline bench with plate
Every rep , hold at mid rep, rotate side to side, then back up
25 x 10 x 4 sets

Iso Ball Circuit: Leg raises, flutter kicks, knee raises
Each variation x 10
3 rounds

Took one cap preworkout. Was kinda late so didnt want to overdo it. I was sweating like a cat in chinese restaurant!

 

[MARK_]

Man! With all you do I would think you would have taken 5 caps

 

[thebigt]

Man! With all you do I would think you would have taken 5 caps

lol....

 

[EMPIREMIND]

Man! With all you do I would think you would have taken 5 caps

Lmao.

 

[EMPIREMIND]

Day 30

AM: Fasted Cardio 27 min run


Midday: Cardio 20 min stairs



PM: Training: Calves and Back

Calves:
Leg Press Calf Raises
193 x 40
283 x 30
373 x 20
463 x 15
563 x 10 then 5 sec stretch at bottom, then 5 reps with 2 sec holds at top x 3 sets

Seated Calf Extensions
230 x fail drop 190x fail drop 150 x fail drop 90 x fail drop 70 x fail (single leg) drop 50 x fail
done similarly for 3 sets

150 x fail pump set, then raise to 210 x fail w/ stretch at bottom and 2 sec hold at top
superset
jogging on toes on elliptical at level 15
did two rounds of both


Back:
Bentover DB Lat Rows, Hammer grip, rowed to hips
40 x 15-20 x 4 sets

Bentover Barbell Rows
135x10 x 3 sets Overhand, Wide
135x10 x 3 sets Underhand
Alternated variation from set to set, overhand then underhand

Overhand Wide Main Set
195x16 drop 145x10 drop 95x20

Underhand Main Set
195x20 drop 145x16 drop 95x25

Dead Lifts
135x15 warm up

Dead Lift
345 x 12 x 2 sets
superset
Wide Grip Pull Ups
bodyweight to failure x 2 sets

Giant Set: 3 Rounds w/ 2 min rest in between
Narrow Grip Cable Rows
Set 1: 200 x fail w/ partial reps
Set 2&3: 160 x fail
superset
Narrow Grip Cable Pull Downs
Set 1: 180xfail w/ partial reps
Set 2&3: 160 x fail w/ partial reps
superset
Underhand Pull Ups
All 3 Sets: bodyweight to failure w/ partial reps


Straight Bar Lat Pull Over: concentration on contracting lats, full stretch at top of every rep
Set 1: 50 x 15
Set 2: 60 x 12
superset
Rope Rows to Pec Level: concentration on squeezing back on every rep
Set 1: 50 x 15 drop 35 x 10 with hold for 3 seconds on every rep
Set 2: 57.5 x 12 drop 42.5 x 12 with hold for 3 seconds on every rep

1 Arm Cable Rows: Full stretch at top, and concentrated squeeze every rep
Set 1: 42.5 x 12 each arm
Set 2: 57.5 x 12 drop 27.5 x fail (burnout, with no holding squeeze)
In between sets, stretched back and lats for 1 min

took one cap with another stim product. Thats why i like the idea of the caps, full disclosure of the ingredients and the strentgh. All around solid product that delivers and is very versitile.

 

[thebigt]

all ironchampusa products are full disclosure!!!

and psyched is on sale for just $10 using code BIGT50OFF just follow link in sig!!!

 

[EMPIREMIND]

Day 31

Midday: Cardio 20 min stairs


PM Cardio & Abs

Cardio:

elliptical, level 12
17 Mins HIIT
Sprint 15 secs, Jog 45
28 mins jog
Speed 5.5 - 6

Abs:

Standing torso twists 5 sets of 100
superset
Reverse crunches on bench
5 sets of 25
(No rests in between)

Straight leg raises on iso ball w/ stretch at bottom of every rep
4 sets of 10

Roman chair leg raises
7 sets of 20

Took a cap before cardio. Nearing the end of the bottle!

 

[thebigt]

:aargh4:

 

[MARK_]

Still killing it in here! Excellent job!

 

[EMPIREMIND]

Day 32

Am fasted cardio
27 min jog

Midday cardio
20 Mins stairs


Pm training: Shoulders

Standing overhead press on smith
TUT reps: bottom to mid ROM

45 x 50
105 x 30
155 x 20 drop 105 x fail
205 x 10 drop 105 x fail drop 45 x fail
45 x 30 pump set, increase to 205 x 8(fail)

Seated military press on smith behind the neck:
All sets supersetted with Standing DB lateral raises 15lb x failure drop 7.5lb x fail
45 x 40 warm up
155 x 15
185 x 12
205 x 9
45 x 30, increase 185 x 10(fail)

Seated rear delt raises
15 x 15 x 3 sets

Shoulder shrugs on smith
All sets with hanging stretch before and after for 10 secs, then finish with 5 slow reps
115 x 25
205 x 20
305 x 15
355 x 10 then 10 sec stretch then 5 reps then 10 sec stretch then 5 more slow reps

Arnold DB press
45 x 10 drop 15 x 10 x 4 sets

Upright rows
45 x 20
95 x 15
145 x 8 drop 95 x failure


Day 33

Am fasted cardio
elliptical, level 14
15 Mins HIIT
Sprint 15 secs, Jog 45
30 mins jog level 12
Speed 6

Pm training legs

Lying Hamstring curls
85 x 40
95 x 30
110 x 10 with 3 sec negatives, then 5 fast reps, last rep hold with full negative till fail - (3 sets done like this)
125 x 8 with 3 sec negatives, then 3 fast reps and 2 partials, last rep hold with full negative till fail

Smith Machine Squats wide feet below parallel
135 x 20
205 x 15
255 x 15
305 x 12
355 x 8

Switch to squats with feet together
All sets 15 full reps then 8 reps (TUT) from below parallel to above parallel ROM
120
170
230

One leg press

283 x 15
373 x 12
463 x 10
553 x 10
643 x 6


Close stance leg press
553 x 25
643 x 25
833 x 20 drop 643 x 16 drop 553 x 20 drop 463 x fail
superset
Barbell Straight leg deadlifts
95 x 12
135 x 12 x 2 sets

Both days took one cap cardio and one cap preworkout. My bottle is about finished. Will be getting to my final review shortly.

 

[MARK_]

Pushing some heavy stuff here. Especially the close stance leg press. I'm looking forward to your final review. You have done a great job

 

[thebigt]

Day 32

Am fasted cardio
27 min jog

Midday cardio
20 Mins stairs


Pm training: Shoulders

Standing overhead press on smith
TUT reps: bottom to mid ROM

45 x 50
105 x 30
155 x 20 drop 105 x fail
205 x 10 drop 105 x fail drop 45 x fail
45 x 30 pump set, increase to 205 x 8(fail)

Seated military press on smith behind the neck:
All sets supersetted with Standing DB lateral raises 15lb x failure drop 7.5lb x fail
45 x 40 warm up
155 x 15
185 x 12
205 x 9
45 x 30, increase 185 x 10(fail)

Seated rear delt raises
15 x 15 x 3 sets

Shoulder shrugs on smith
All sets with hanging stretch before and after for 10 secs, then finish with 5 slow reps
115 x 25
205 x 20
305 x 15
355 x 10 then 10 sec stretch then 5 reps then 10 sec stretch then 5 more slow reps

Arnold DB press
45 x 10 drop 15 x 10 x 4 sets

Upright rows
45 x 20
95 x 15
145 x 8 drop 95 x failure


Day 33

Am fasted cardio
elliptical, level 14
15 Mins HIIT
Sprint 15 secs, Jog 45
30 mins jog level 12
Speed 6

Pm training legs

Lying Hamstring curls
85 x 40
95 x 30
110 x 10 with 3 sec negatives, then 5 fast reps, last rep hold with full negative till fail - (3 sets done like this)
125 x 8 with 3 sec negatives, then 3 fast reps and 2 partials, last rep hold with full negative till fail

Smith Machine Squats wide feet below parallel
135 x 20
205 x 15
255 x 15
305 x 12
355 x 8

Switch to squats with feet together
All sets 15 full reps then 8 reps (TUT) from below parallel to above parallel ROM
120
170
230

One leg press

283 x 15
373 x 12
463 x 10
553 x 10
643 x 6


Close stance leg press
553 x 25
643 x 25
833 x 20 drop 643 x 16 drop 553 x 20 drop 463 x fail
superset
Barbell Straight leg deadlifts
95 x 12
135 x 12 x 2 sets

Both days took one cap cardio and one cap preworkout. My bottle is about finished. Will be getting to my final review shortly.

i am running out of things to say.....great workout--------as usual!!!

 

[EMPIREMIND]

Pushing some heavy stuff here. Especially the close stance leg press. I'm looking forward to your final review. You have done a great job

i am running out of things to say.....great workout--------as usual!!!

Thanks fellas. Youve been real supportive the whole log. I appreciate the feedback and the opportunity. IRON CHAMP has some great stuff!