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IRON CHAMP USA IRON STACK: HPTA & VOLUME

EMPIREMIND said:
The workout was low volume compared to the money shot lmao

With the big t protocol and the xtra three caps thats 9 total... It was well worth it lol
Click to expand...

judging by the results...i would have to agree, lol!!!!
 
Day 11

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 12

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
 
EMPIREMIND said:
Day 11

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 12

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
Click to expand...

man on a mission!!!
 
EMPIREMIND said:
Day 11

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 12

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
Click to expand...

i love the workout intensity Empire. Ive been doing a lot of those superset / mini circuits lately myself.
I've been trying to keep moving the whole time I'm lifting, rather then rest between sets. By the time
I get on the elliptical, Im already drenched.
 
In my opinion thats the best way to workout. By doing that more often you will definitely see some great results. Keep doing your thing vujade
 
a several years ago i was training for a tennis match, i was doing circuit training and would do 3 minutes of jump rope between sets. talk about a serious conditioning routine....nowadays i sometimes do crunches in my basement till exhaution do 5 minutes on treadmill then repeat for a very nice cardio workout.
 
Day 13

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

I did this workout with my buddy who used to play college ball for maryland. He put me through this awesome workout. Very different from my usual stuff
 
I've been doing 30 seconds of oblique twists with a 13 pound medicine ball between every set.

Plus doing super sets and mini circuits.. ☺
 
Last night after a grueling workout, which i will post up later on, i had amazing sex. In terms of recovery, it completely ruining it lol, because i must have had continuous sex for four hours. On and off, with 10 min nap breaks in between. Im paying for it now, but damn. I took three volume before my arm workout and three when i got back from the gym. This stuff is incredible!


Also because this is iron champ, i actually woke up early and did morning cardio jogging around my hood and took two caps of tnt am. Great energy, woke me up and my run was awesome. Off to a great start today!
 
EMPIREMIND said:
Last night after a grueling workout, which i will post up later on, i had amazing sex. In terms of recovery, it completely ruining it lol, because i must have had continuous sex for four hours. On and off, with 10 min nap breaks in between. Im paying for it now, but damn. I took three volume before my arm workout and three when i got back from the gym. This stuff is incredible!
Click to expand...

... :beerchug:
 
EMPIREMIND said:
Last night after a grueling workout, which i will post up later on, i had amazing sex. In terms of recovery, it completely ruining it lol, because i must have had continuous sex for four hours. On and off, with 10 min nap breaks in between. Im paying for it now, but damn. I took three volume before my arm workout and three when i got back from the gym. This stuff is incredible!


Also because this is iron champ, i actually woke up early and did morning cardio jogging around my hood and took two caps of tnt am. Great energy, woke me up and my run was awesome. Off to a great start today!
Click to expand...

10 minute naps in between, lol!!! what did your woman do between?
 
Day 14

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
 
After about 5 days on big t's protocol i took a day off all together. I did that for two days too long, this stuff is strong! Now back to standard 3:3. 3 hpta between meals and all three volume before workout. And and additional three before sex, which after last night might have to cut that back or ill never sleep. Lol
 
EMPIREMIND said:
After about 5 days on big t's protocol i took a day off all together. I did that for two days too long, this stuff is strong! Now back to standard 3:3. 3 hpta between meals and all three volume before workout. And and additional three before sex, which after last night might have to cut that back or ill never sleep. Lol
Click to expand...

sounds like a good plan!!!
 
Day 15

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

Took my hpta: 3 caps between meals, and 3 volume pre workout. Kept my workout short and intense, one giant set with a good amount of volume. Hit legs and arms, got a good pump, hit some cardio and then straight to my post workout meal and bed.
 
Day 16
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
 
You ever do Incline Champagnes with your chest workout Empire..?
 
vujade said:
You ever do Incline Champagnes with your chest workout Empire..?
Click to expand...

Yessir. Its actually one of my favorites on chest day.

This was actually one of the first chest workouts that i havent done them in a while.


See day 9 on this log...
 
EMPIREMIND said:
Yessir. Its actually one of my favorites on chest day.

This was actually one of the first chest workouts that i havent done them in a while.


See day 9 on this log...
Click to expand...

That's cool... I'll go back and look at it.
I love them. Really great pump. Makes
Your chest feel swole
 
vujade said:
That's cool... I'll go back and look at it.
I love them. Really great pump. Makes
Your chest feel swole
Click to expand...

Yea great upper chest pump. Have you always called them that? Everytime i write it in my logs people always ask what they are. I thought i just knew a slang term for a different name.
 
EMPIREMIND said:
Yea great upper chest pump. Have you always called them that? Everytime i write it in my logs people always ask what they are. I thought i just knew a slang term for a different name.
Click to expand...

pretty close to close grip barbell bench press, but grip is turned
 
EMPIREMIND said:
Yea great upper chest pump. Have you always called them that?
Everytime i write it in my logs people always ask what they are. I thought i just knew a slang term for a different name.
Click to expand...

My brother was a personal trainer for a while and he is the one that taught me that name. I had no idea
what they were called before that.... :)
 
vujade said:
My brother was a personal trainer for a while and he is the one that taught me that name. I had no idea
what they were called before that.... :)
Click to expand...

i googled that name...i never saw those before, i learned something new, thank you!!!

reps on recharge....
 
Day 17

Am fasted cardio:
25 min run

Midday cardio:
20 mins stairs & 175 pushups


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

All in all a really solid day of training. I hit my back with a new method and really felt it. Instead of increasing the weight i kept it the same and increased the reps with every set. Thats was killer. I hit a pr on bent over underhands... Then started increasing the reps on that as well. Then while doing arms my boy upped the ant. And we started doing bench dips with 3 plates as drop sets. This was really good as well.

All in all great night!
 
Day 18

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
 
bro... those are some seriously strong seated hamstring curls :)
 
Day 19

Am fasted cardio:
25 min run

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

3 caps during the day, split bbetween meal, 3 caps volume before workout and 2 caps volume before bed.
 
Nice work. Big fan of the underhand Tri extension. Gotta b my favorite Tri ex. Just haven't logged any this particular cycle. Arms next month for me, I'll be borrowing some of ur rep schemes to mix things up.
 
diggyroxx said:
Nice work. Big fan of the underhand Tri extension. Gotta b my favorite Tri ex. Just haven't logged any this particular cycle. Arms next month for me, I'll be borrowing some of ur rep schemes to mix things up.
Click to expand...

Sounds good bro! Gotta switch things up! Keep it fresh and your body guessing.
 
Day 20
Active Rest

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

Took a break from dosing today. I wasnt going to see my girl and i was spending the day with my fam. No need to act like a savage beast lmao
 
Damn, your crazy sessions make me feel like a bum!!! ??
 
Day 21

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

Am workout was in place of my am cardio. It was definitely challenging being so early in the morning, i didnt really care for it. I would do it again, but never in place of one of my training sessions, only in addition or to fit my scheduele if something came up. I need a day of meals and water intake behind me to really get the most out of training.

Still doing 3:3

I took the 3 volume before my pm session and by the time i hit calf raises my calves were balloons!
Also 1203x11 is right up with my prs if not a pr itself. Being that im leaning out, im glad my strentgh is still up if not progressing.
 
welcome to the 'machine'!!!!

dude, you are killing it!!!!
 
Damn, that workout went on for days!!!!! How long do you usually spend at the gym?!
 
puccah8808 said:
Damn, that workout went on for days!!!!! How long do you usually spend at the gym?!
Click to expand...

The am session was 45 mins to an hour. The pm was about 1.5 hours.

I do alot of supersets so it looks longer when written sometimes, but alot of my workouts have minimal rests in between.
 
Day 22

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
 
Still killing it I see! Great job
 
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