thebigt
Legend
try laying flat on a bench with 10lb ankle weights on then do straight leg raises-slowly....lol, those are killer for this old guy!!! but they work fantastic!!!
IRON CHAMP USA IRON STACK: HPTA & VOLUME
- Thread starter EMPIREMIND
- Start date
try laying flat on a bench with 10lb ankle weights on then do straight leg raises-slowly....lol, those are killer for this old guy!!! but they work fantastic!!!
EMPIREMIND
Well-known member
Sounds painful. Im sure they would be good on that iso ball also. I dont have any ankle weights, but im sure i can figure something out
vujade
Well-known member
^^^this
thebigt
Legend
very painful, but effective!!!
EMPIREMIND
Well-known member
Day 23
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 3:3 . hpta split throughout the day leading up to my workout. 3 volume preworkout. I had an extra crazy calf pump, very painful and very pronounced. Took three more volume before bed as i got the word my girl was stopping by early morning lol she woke me up around 4:30 am. Sex was incredible and the volume was OD! It was definitely one about a min or two before we were at it again. Overall a solid hour, which had me sweating like crazy, so i guess that was my fasted am cardio because when i woke up i could not get up to go run.
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 3:3 . hpta split throughout the day leading up to my workout. 3 volume preworkout. I had an extra crazy calf pump, very painful and very pronounced. Took three more volume before bed as i got the word my girl was stopping by early morning lol she woke me up around 4:30 am. Sex was incredible and the volume was OD! It was definitely one about a min or two before we were at it again. Overall a solid hour, which had me sweating like crazy, so i guess that was my fasted am cardio because when i woke up i could not get up to go run.
WANTED
Well-known member
EMPIREMIND
Well-known member
we need more details, lol!!!opcorn:
Refractory time was non existent. Pretty much dove right back in the deep end immediately lol. sperm volume is out of control. Its pretty funny at times. And i pretty much stay completely hard even after its all over, which is what leads me into a continuous loop of sex which keep me up all night. I can honestly say this run has made me take more after work pre gym naps than ever to make up for lost sleep from the night before lol
thebigt
Legend
this is what we like to hear!!!!!
EMPIREMIND
Well-known member
Day 24
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
This was my last day of hpta. Because of the way i split it up i still have some volume, which i will update until i finish those. I am going to save those of sex only at this point. All in all it has been a great run. I am going to get some of my thoughts and some pics together and do a final update and review over the next few days. I appreciate you guys following and the opportunity to log this awesome stack!
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
This was my last day of hpta. Because of the way i split it up i still have some volume, which i will update until i finish those. I am going to save those of sex only at this point. All in all it has been a great run. I am going to get some of my thoughts and some pics together and do a final update and review over the next few days. I appreciate you guys following and the opportunity to log this awesome stack!
thebigt
Legend
this has been a great group of loggers-you included!!
WANTED
Well-known member
thebigt
Legend
indeed!!!
EMPIREMIND
Well-known member
Got the final review coming soon. Working on it today.
I can say that ive had some great recomping and have actually continued to maintain and even push past and gain strentgh during my run. The gain in the bedroom have been very significant as well. Definitely a successful run!
Start of Iron Stack. Weight 218-220
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Finish of Iron Stack: Weight 216-218
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I can say that ive had some great recomping and have actually continued to maintain and even push past and gain strentgh during my run. The gain in the bedroom have been very significant as well. Definitely a successful run!
Start of Iron Stack. Weight 218-220
Invalid Link Removed
Finish of Iron Stack: Weight 216-218
Invalid Link Removed
puccah8808
Legend
Wow! You look awesome!!!! 
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