IRON CHAMP PSYCHED

EMPIREMIND

EMPIREMIND

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IRON CHAMP PSYCHED

I will be running a 30 day log running this pre-workout product. When I came across the Iron Champ line, I was very impressed at how solid their products are. Simply put they have proven ingredients in clinically dosed amounts, synergistically working together. I have a two months supply of their TNT AM PM stack, so I will probably be incorporating that at some point very soon along with their HPTA and Volume.

About me

29 year old male, 219 lbs 6ft tall 14%bf

Goals: Recomp/Cut, continue gaining strength and leaning out.

Diet: Targeted Keto Diet, Consume carbs and fats depending on my training, on active rest days I run keto, on training days depending on intensity and volume I determine my carb intake. My protein is always high at around 220-320

Current Supplementation:
Lean Beef Aminos and Powdered Protein (really food imo)
HBCD Carbs Intra Workout and Coconut Water
Mind and Muscle Nocturnus (Stim Free Pre Workout)
BLR AI
GDA: Recompadrol & Slin Sane (only use with heavy carb meal, which on my diet is only here and there, I alternate between the two)
Multi-Vitamin
Glucosamine/Condroitin/MSM
Fish Oil
Melatonin
Creatine
 
EMPIREMIND

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Looking into the ingredients more:

As we all know caffiene is effective and proven performance enhancer and is a stimulant.

Yohimbine (/joʊˈhɪmbiːn/)[2] is an indole alkaloid derived from the bark of the Pausinystalia yohimbe tree in Central Africa. It is primarily used as a treatment for erectile dysfunction. Brand names include: Erex, Testomar, Yocon, Yohimar, Yohimbe. It is a stimulant with aphrodisiac and mild MAOI effects that primarily acts as an antagonist of α2 receptors.

Dimethylaminoethanol Athletes say helps them get focused for their workouts and gives them improved mental tolerance and stamina.
Also known as DMAE, it is a compound that is known as a mind health compound. It does this by reducing buildup of what is known as the 'age pigment', which impairs cognitive function and is implicated in the cognitive decline with age. It can also increase levels of the compound involved with memory, acetylcholine.
It can also protect neurons and other cells from harmful effects of certain types of oxidation by embedding itself in the structure of the cell and acting as an anti-oxidant, as well as sustaining metabolic processes in the body through a process known as 'methyl donation'.


SYNEPHRINE HCL
Used as an “ALTERNATIVE” for ephedrine, Synephrine provides several of the same benefits as ephedrine, but does not cause near the same amount of “side effects“.
Reduces Appetite
Increases Alertness
Fast Results
Burns Fat
Increases Metabolism
Increases Energy
Synephrine HCL has shown to be an impressive ingredient for helping people lose weight. By increasing energy and alertness Synephrine helps with the needed motivation to continue on an exercise and diet plan. Metabolism is also increased with Synephrine which is the major contributor to the weight loss individuals experience when taking Synephrine.


L-Tyrosine is an amino acid that is used to produce noradrenaline and dopamine; supplemental appears to be anti-stress for acute stressors (which tend to deplete noradrenaline) and may preserve stress-induced memory deficits.


Taurine is an amino acid with a sulfur in it. It is found in foods, in highest amounts in meats, and is a heart and blood healthy agent that can confer a wide variety of health benefits. Its most well known usage is to reduce cramping caused by fat burners like Ephedrine.

Taurine is a semi-essential amino acid which acts as a lipid/membrane stablilizer in the body and can aid various anti-oxidant defense systems.
 
EMPIREMIND

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Day 1

I took one cap before my cardio, it definitely had a kick. I like that its simple, clear caps, not some wild color scheme of pills, just clear caps with strong ingredients.

Afternoon Cardio
26 Mins Jog on Elliptical
Level 10, Speed 6-7
3 miles total


I took a second cap before i started my training. By this time it had fully kicked in and i was sweating like crazy. Great thermogenic effect for sure. Cant wait to stack with TNT and shred up. I had a great focused workout, chasing the pump, not the weights tonight!


PM Training
Calisthenics Circuit
Wide Grip Pull Ups
10 sets of 10
superset
Pushups
10 sets of 20

Shoulders
Seated Side Lateral Raises
12.5x20 x 3 sets
Smith Machine Military Press, Behind The Neck
95x20 115x20 135x20 155x15 175x10 185x6 215x3 135x15
superset
Side Lateral Raises
12.5x20 x 3 sets
22.5x10 x 3 sets
15x15 x 2 sets

Seated Arnold Press
50x10 x 6 sets
superset
Smith Machine Shrugs
115x30 135x30 160x25 205x20 230x15 320x10

Bent Over Rear Delt Cable Flies
15x10 x 3 sets

Rope Face Pulls
55x10, 70x10, 85x10, 100x10
 
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Excellent stuff EMPIREMIND ! I'm in on this for sure. This is going to be good!
 
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Day 2

I took two caps with two caps yhcl and hit cardio. I definitely felt it kicking in, my heart rate was up and i had a ton of energy. I hadnt had coffee all day which is wierd for me, that 300 mg caffiene hit me hard. Energy was clean and didnt taper off for my entire workout. Suprisingly enough i barely broke a sweat during cardio. I didnt do my usual hiit because i was hitting legs, but i guess my cns and endurance have developed and been conditioned more than I thought. So far so good. This is some great stuff!


Afternoon Cardio
25 Mins on Elliptical
Level 10 speed 6-7


Traps

DB Shrugs (3 sec pauses at top)
90x12 x 7 sets
Barbell Shrugs
135x20 x 3 sets
225x10 x 5 sets

DB Lawnmower Rows
40x12 x 6 sets

Overhead Plate Raise
25x25 x 4 sets


15 Food Break, 3 servings oatmeal, 2 scoops of pes select and chocolate lean beef aminos

More Traps
Smith Machine Shrugs, Under Hand Grip
115x30
135x30
155x30
205x20

Smith Machine Shrugs, w/ Straps
255x15
295x15
365x10 (with stretch at end)
435x10 (with stretch at end)


Legs and Arms

Giant Set 1

Barbell Back Squats
135x15
225x12
275x12
325x10
345x10
365x8

Straight Bar Curls
21’s with 65 lb x 5 sets
DB French Curls
70x15
80x12
90x10 x 3 sets


Giant Set 2

Single Leg Press
370x8
460x8
550x5

Supinated DB Curls
30x15 x 3 sets

Straight Bar Skull Crushers
65x10 x 3 sets


Giant Set 3

Leg Extensions
120x15
150x15
170x10
210x10

DB Hammer Curls
30x15 x 4 sets

Rope Pushdowns
40x10
50x10 x 3 sets
 
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I told you it is great stuff :) Nice workout too. People need to learn about Iron Champ USA supplements. They are very good and with the discount they give, the price can't be beat.
 
EMPIREMIND

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I told you it is great stuff :) Nice workout too. People need to learn about Iron Champ USA supplements. They are very good and with the discount they give, the price can't be beat.
Yea i completely agree. I was sleeping on them, but i started to look at the ingredients... The value is unreal. Today im going for three caps. Lets see how it goes
 
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3 caps huh? I've done 3. Get ready to fly :)
 
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Day 2

I took two caps with two caps yhcl and hit cardio. I definitely felt it kicking in, my heart rate was up and i had a ton of energy. I hadnt had coffee all day which is wierd for me, that 300 mg caffiene hit me hard. Energy was clean and didnt taper off for my entire workout. Suprisingly enough i barely broke a sweat during cardio. I didnt do my usual hiit because i was hitting legs, but i guess my cns and endurance have developed and been conditioned more than I thought. So far so good. This is some great stuff!


Afternoon Cardio
25 Mins on Elliptical
Level 10 speed 6-7


Traps

DB Shrugs (3 sec pauses at top)
90x12 x 7 sets
Barbell Shrugs
135x20 x 3 sets
225x10 x 5 sets

DB Lawnmower Rows
40x12 x 6 sets

Overhead Plate Raise
25x25 x 4 sets


15 Food Break, 3 servings oatmeal, 2 scoops of pes select and chocolate lean beef aminos

More Traps
Smith Machine Shrugs, Under Hand Grip
115x30
135x30
155x30
205x20

Smith Machine Shrugs, w/ Straps
255x15
295x15
365x10 (with stretch at end)
435x10 (with stretch at end)


Legs and Arms

Giant Set 1

Barbell Back Squats
135x15
225x12
275x12
325x10
345x10
365x8

Straight Bar Curls
21’s with 65 lb x 5 sets
DB French Curls
70x15
80x12
90x10 x 3 sets


Giant Set 2

Single Leg Press
370x8
460x8
550x5

Supinated DB Curls
30x15 x 3 sets

Straight Bar Skull Crushers
65x10 x 3 sets


Giant Set 3

Leg Extensions
120x15
150x15
170x10
210x10

DB Hammer Curls
30x15 x 4 sets

Rope Pushdowns
40x10
50x10 x 3 sets
Wow did you do that all in 1 workout?
 
EMPIREMIND

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Wow did you do that all in 1 workout?
Yea, had a 20 min food break in between. I do all those giant sets back to back without rests so its shorter in person than it looks on paper
 
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3 caps huh? I've done 3. Get ready to fly :)
Couldnt do it... I took two and some coffee and i was zooming. I had the extra cap, but couldnt take it. Im going to take it soon, just minus the coffee lol
 
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Day 3

Midday Cardio: 20 mins up and down strairs


PM Training: Posterior Chain, Arms and Abs

Roman chair knee raises
3 sets of 50: 15 left side 15 right side 20 middle

Deadlifts
275x20 x 5 sets: 100 total
This is a P.R of volume at that weight!

Lying hamstring curls
80x20 x 5 sets
superset
Bent over straight bar rear delt raises
45lb bar x 10 x 5 sets


Barbell Close grip bench
135x20 x 6 sets
superset
Zottman curls
20x10 x 2 sets
35 x10 x 4 sets
superset
Straight bar curls bottom half reps
45x10 x 6 sets


Rope face pulls
40x30 55x25 70x20 85x15 100x10 120x5 140x3 120x5
superset
Supinated curls
35x10 x 8 sets
superset
Diamond push ups
20 x 8 sets


Roman chair
3 sets of 50 15 15 20

Weighted Bench Dips, plates on lap
3 sets of : 90lb x20-25 drop 45lbx10

Roman chair knee raises
3 sets of 50: 15 left side 15 right side 20 middle

PM Cardio:
20 mins steady jog on elliptical level 13
Speed 5-5.5
 
EMPIREMIND

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Glad i didnt take three caps. Two was super intense. Those deads had me shaking and my heart beating out of control. Next time i will take one then take the other after my barbell work, because that was crazy!!! Super strong stuff!!!
 
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Psyched is amazing. It's great to pop one mid day for a boost in energy and focus.
 
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Glad i didnt take three caps. Two was super intense. Those deads had me shaking and my heart beating out of control. Next time i will take one then take the other after my barbell work, because that was crazy!!! Super strong stuff!!!
wow your looking great in here man. Endless energy :)
 
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Day 4

Took one cap PSYCHED with a cup of coffee.

Midday cardio
Hiit on elliptical
Level 13, jog 45 second sprint 15
15 mins, followed by 10 mins jog at same resistance

Took two caps psyched.

Afternoon training: Chest
Reps were done slow, deep and controlled focused on the contraction

DB Incline Bench
100's x 5/6 reps x 6 sets

DB Flat Bench
100's x 5/6 reps x 3 sets

Guillotine Incline Press on smith machine
115 x 10 x 5 sets

Standing Cable flies
15x15 20x12 25x10 35x10 42.5x10

DB pullovers
70x10 x 4 sets

Incline cable flyes on bench
42.5x5 35x5 30x6 25x6


Took one cap TNT PM

Pre Bed: Triceps Feeder Workout
Skull crushers: 35 lb bar x failure until 200 reps total
 
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Day 5

AM Training

1 cap psyched 2 caps TNT AM

Calisthenics Circuit
6 rounds total, 30 secs rest between
Each Round:
Wide Grip Pull Ups 10 (60 total)
Dips 15 (90 total)
Wide Push Ups 20 (120 total)

Weight Circuit 1
Incline DB bench press
50x12 50x12 60x10
DB Rows Supported on Incline Bench
40x12 40x12 60x12
Straight Bar Curl into Shoulder Press
65x10 x 3 sets
Side lateral raises
12.5x12 x 3 sets
DB Shrugs
90x15 x 3 sets

Weight Circuit 2
Seated Cable Bench Press
42.5x20 50x16 57.5x15
Seated Cable Alternating Pull Downs
50x20 57.5x20 65x16
Supinated DB Curls
40x10 x 3 sets
Wide Grip Upright Rows
65x10 x 3 sets
Rear Delts on Pec Deck
100X12 115X12 125X12

Weight Circuit 3
Pec Deck Flies
130X12 150X10 175X10
Seated Cable Alternating rows
50x20 57.5x20 65x20
Db Hammer Curls straight up & across the chest
45x14 x 3 sets
Skull crushers into close grip press
65 x10 than 20 presses x 3 sets


1 Cap Psyched

Pm Training: Back

Rack pulls
315x5 405x5 425x5 405x5 405x6

Bent over wide grip rows over
135x10 185x8 205x8 235 x 5

Barbell T bar rows
3 45 plates x30
4 45 plates x20
5 45 plates x10
5 45 plates and 1 25 plate x8

Barbell Shrugs
225x10 315x10 405x10

MountainDog Lat Stretchers on Pulldown
100X12 120X12 140X12 160X12
 
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Lol... Your an animal dude!
Those workouts look brutal!
Keep killing it ;)
Will do. I love the weekends when im free. I train twice a day and spend my time in between walking around my neighborhood, mostly looking for food to fuel the next workout lmao
 
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Day 6

Took two caps TNT AM

Midday cardio
25 mins stairs

Took two caps psyched.

PM training: Legs Arms Abs Cardio
Giant Set 1
Supinated DB curls
25x25
40x10 x 5 sets
Rope push downs
30x30 35x25 42.5x20 50x15 57.5x10 65x10
Barbell back squats
135x15 225x12 warm-ups
315x10 365x10 385x9 415x8

Giant Set 2
Barbell Front squats, feet close together
135x10 155x10 185x10
DB Hammer Curls
60x16 70x14 80x12
V bar pushdowns
75x15 105x10 120x6

Giant Set 3
Barbell Landmine Squats
1 45 plate x 12
2 45 plates x 12
2 45 plates and 1 25 plate x 12
Reverse Straight Bar Curls
65x10 x 3 sets
DB Skull Crushers
25x10
35x10 x 2 sets

Roman Chair Leg Raises:
10 sets of 20 (200 total)

Cardio: 20 mins jog on elliptical
level 10 speed of 5 to 5.5

Took two caps TNT PM before bed
 
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Great work as usual EMPIREMIND
 
EMPIREMIND

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Day 7

PM Training: Chest, Back, Abs & Cardio

Chest and Back: Everything done in a superset of chest, then back, then 30 sec rest

Barbell Bench
195x10 245x8 245x8
Drop Set: 265x5 > 195x5 > 145x6 > 95x12
superset
Wide Grip Pull-ups
4 sets of 10

Incline DB Press
90x8-10 x 4 sets
superset
Wide Grip Barbell Pendlay Rows
145x15 215x10 225x8 225x8

Incline DB Flyes
45x12 x 4 sets
superset
T Bar Rows
3 45 plates x 20
4 45 plates x 15
5 45 plates x 10
5 45 plates, 1 25 plate x 8


Standing Wide Grip Lat Pull Overs
45x15 x 5 sets
superset, done with no rest in between
Cable Flyes
15x15 x 5 sets

Mountain Dog Lat Stretchers
120x10 140x10



Abs:
Seated Torso Twists Holding Cable
20x30 x 5 sets
superset, done with no rest in between
Roman Chair Leg Lifts
30 per set x 5 sets
then 2 sets of 25 with rests in between

Cardio
20 mins jog on Eliptical
level 10
 
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That's some good abs work right there. Gonna feel that one!
 
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Yesterday i did the usual two caps pre workout. I love the energy i get from two. Being that i train at night, two is perfect for me. If it makes sense i will attemp 3 straight. So far ive only done three in split doses. I really like this preworkout becauss i dont have to worry about mixing anything. Its very convienient and great on the go!
 
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That's some good abs work right there. Gonna feel that one!
Thanks bro. Im making it a point to do 200 leg raises a day now. I really want to improve my lower abs, core strentgh and posture. Two day straight so far. It leaves me absolutely drenched too lol, feels like cardio, probably because of the short rests.
 
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Day 8
Midday Cardio
25 mins stairs

PM Training
Shoulders and Legs

Barbell Shoulder Shurgs
225x15 315x10 405x10 455x10 505x6
superset
Side Lateral Raises, pinkies up
12.5x20 x 5 sets

Smith Military Press
115x15
165x10
205x5
205x4
205x5
165x9
165x8
165x10
First 4 sets supersetted with behind the back straight bar rear delt raises 45x10
Last 3 sets supersetted with Side lateral Raises: 22.5x10

DTP Xtreme military press on Smith
115x5 rest 5 secs 115x10 rest 10 secs 115x15 rest 15 secs 115x20

DTP Xtreme Side Lateral raises
15x5 rest 5 secs 15x10 rest 10 secs 15x15 rest 15 secs 15x20

Upright Rows on Smith
115x10
135x8
135x10
superset
Straight Bar Curl into Reverse Grip Shoulder Press
65x10 x 3 sets

Giant Set
Underhand Shrugs on Smith
205x10 x 5 sets
Straight Bar Curl into Reverse Grip Shoulder Press
65x10 x 5 sets
Seated DB Shrugs
80x10 x 5 sets

Seated Rope Face Pulls
55x20 70x15 85x10 100x10 140x5

Bent Over Rear Delt flyes with Cable
15x12 x 3 sets


Legs
Leg extentions/curls
3 sets of 15 reps to warm up 165 lbs

Smith Machine Lunges
10 each leg
90x10
110x10
130x10 x 2 sets

Smith Machine Squats
10 wide, 10 narrow
155x20 x 4 sets

Leg Press
Feet wide and high
370x15
460x15 x 3 sets

Calf Extensions, stretch at bottom, hold 5 secs at top
280x10 x 4 sets

Giant Set
Hamstring Raise on back extension
45x10 x 3 sets, last set 20 reps
Goblet Squats
45x10 x 3 sets, last set 20 reps
Stiff Leg Dead Lifts with Curl Bar
65x10 x 3 sets, last set 20 reps

Roman Chair Leg Lifts
4 sets of 15, high raise
 
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I ran my usual two caps and had a TON of energy and did a monster shoulder session, then as i was finishing, i got coherced into doing a light leg workout, which i did instead of my cardio and abs. It sucks because i have a heavy legs and arms training plans with my boy tonight. Might have to actuall do three caps tonight lol
 
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Your allways pumping out good lifts man.
How old is your boy? He gonna workout with you?
 
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Wow! You have some pretty great workouts. Lots of volume and variation. Great job!
 
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Your allways pumping out good lifts man.
How old is your boy? He gonna workout with you?
Ooo no sorry. My boy as in my training partner. No kids, Not yet!!! Lol. I wont be able to train as long lol
 
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Wow! You have some pretty great workouts. Lots of volume and variation. Great job!
Thanks man. I try. Im very instinctual and i dont do planned splits anymore. Ive been achieving amazing progress with minimal planning in my training. I just try to keep the rests short and work hard. Some days, like yesterday i catch a second wind and just hit it hard. Other days if im not feeling it i ease back and hit cardio, maybe some callisthentics and rest up. I feel like depending on life i cant really predict how its going to go, and based on my rest, meals etc some days im mpre equipped to kill it than others.
 
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Im actually just did some midday stairs and my legs are feeling great. Going to do a heavy leg and arms workout today.
 
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Day 10

Midday cardio 20 mins stairs

Life happened. My girl got in a bad car accident when i was on my way to the gym. Wound up staying in the emergency room all night. Shes all good.

I find it very coincidental since i mentioned yesterday how life presents thing that interrupt training plans. All in all i needed a good rest day, eventhough i spe t alot of the night in the ER, its all good.

I took two caps psyched about 5 mins before the crash with a 3/3 dose of the iron stack. I was alert, had a smooth energy, but didnt fedl cracked out or jittery, even though i didnt get my workout in. I was standing in the cold for an hour waiting for the cops but i had some good focus and energy lol. This stuff is very clean and the energy is very balanced.
 
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Family first brother.
Family first.
Yea i think sometimes we tend to forget whats most important. Life will give you a reality check real fast to remind you. ultimately im blessed to be here today and if i can make it to the gym i be even more thankful
 
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Day 3

Midday cardio 20 mins stairs

Life happened. My girl got in a bad car accident when i was on my way to the gym. Wound up staying in the emergency room all night. Shes all good.

I find it very coincidental since i mentioned yesterday how life presents thing that interrupt training plans. All in all i needed a good rest day, eventhough i spe t alot of the night in the ER, its all good.

I took two caps psyched about 5 mins before the crash with a 3/3 dose of the iron stack. I was alert, had a smooth energy, but didnt fedl cracked out or jittery, even though i didnt get my workout in. I was standing in the cold for an hour waiting for the cops but i had some good focus and energy lol. This stuff is very clean and the energy is very balanced.
Sorry to here about the accident. I'm glad she is okay. It's crazy how life has its curveballs
 
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Sorry to here about the accident. I'm glad she is okay. It's crazy how life has its curveballs
Yea tell me about. It was wild because i was literally taking my preworkout stuff on my to the gym and i watched her get hit...
 
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Day 11

Deadlifts
2 sets warm up at 135
315x10 x 10 sets

Leg press
640x10 730x10 850x10 940x10 1050x10 1220x10

Straight bar curls: 21's
65 x 6 sets

Barbell Close Grip Bench Press
135x20 x 5 sets
superset
Narrow grip straight bar curl
65x10 x 5 sets
superset
Zottman Curls
20x10 x 5 sets
 
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Good work out.
Hey I forgot to mention how damn impressed I am with those shoulder shrugs from the other day!!
505 x 6 holy sh*t......
 
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Good work out.
Hey I forgot to mention how damn impressed I am with those shoulder shrugs from the other day!!
505 x 6 holy sh*t......
Thanks man.. Those killed me hahah.
Never went that heavy before.
 
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Had a great workout last night. Planned on doing deads squats and arms. After i knocked out 315 on deads for 100 reps my lower back was on fire, so i decided to hit the leg press instead of the squats.

I hit a pr by a plate or two. My last pr was around 1100, and yesterday i hit 1200 for ten. Very satisfied with that. I also really need to get some knee wraps because i can probably go even heavier, but dont want to lose a knee cap lol.

I ended it off with some high rep arm work and called it a day. Today i plan on hitting a two a day after work.

Also yesterday i took two caps, great clean energy as usual. No heart beating out of my chest, no crazy trembles like the last time i took three and hit deads. On compound days i think i need to stay at two caps, its def a sweet spot for me.
I really feel good on tthis stuff and im very familiar with alot of the ingredients so i handle it very well. No ned to drink a flavored concoction before i hit the gym, so im even more happy. I hate pre workouts honestly. The caps are preferrable and the no frills formula just works!
 
MARK_

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315 on deads for 100 reps and I would be dead. That's insane. Your workouts continue to make me say wow. Great job.
 
EMPIREMIND

EMPIREMIND

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315 on deads for 100 reps and I would be dead. That's insane. Your workouts continue to make me say wow. Great job.
Thanks mark. I felt dead, but i commited to that total rep count so i needed to make it happen. I have been so sore this weekend lol
 
EMPIREMIND

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Day 12

Took two caps psyched and two caps TNT Am
I was pouring sweat.

Midday Fasted Cardio and Abs
Cardio
16 mins HIIT on Elliptical Level 13 15 secs sprint/ 45 secs jog
26 mins steady jog at level 10 speed 6-6.5

Abs
Roman chair leg lifts
30 x 7 sets
superset
Cable wood choppers
27.5x30 x 7 sets

Took another cap of psyched.

Pm Training
Military press on smith
115x12 135x12 185x6 205x3

3 DTP Xtreme sets:
Each set:
115lbs on smith 5 reps rest 5 secs 10 reps rest 10 secs 15 reps

Seated Side Lateral DB Raises
20x10 x 6 sets
superset
Arnold Presses
50x10 x 6 sets
 
MARK_

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Another great workout EMPIREMIND . Did you get any before pictures? I envision some great progress pictures to come with all you have been doing.
 
EMPIREMIND

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Another great workout EMPIREMIND . Did you get any before pictures? I envision some great progress pictures to come with all you have been doing.
Yessir. I definitely have them. Will post comparisons at the end.
 
EMPIREMIND

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Day 13

Took two caps psyched two caps tnt am

Fasted AM training Chest and Back
5 mins jog warm up

Incline DB Press
50x12 x 2 sets
90x8 x 5 sets
Superset
Barbell wide grip pendlay rows
135x12 x 2 sets
225 x 6 x 5 sets

DB bench press
90x8 x 5 sets
Superset
Barbell T bar rows
4 45 plates x 4 sets

DB incline flyes
50x10 x 3 sets

Underhand Lat pull downs
220x8
240x8
260x8

Cable flyes
35x10
42.5x10
50x10

Took one cap psyched two caps TNT PM

PM Training: Chest and Back part 2

Dtp Pyramid
Incline DB Press, alternating, holding opposite db at top
40x30 50x25 60x20 70x15 80x10 90x5
superset
DB Lat Rows, supported on incline Bench
40x30 50x25 60x20 70x15 80x10 90x5

Incline cable flyes
50x5 42.5x5 35x5 30x10 25x10
superset
Wide grip Lat pull downs
220x5 x 3 sets
180x10 x 2 sets

Cardio 15 mins steady jog on elliptical
Level 14
 

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