Soul of Iron Log

IronSoul

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I’ve had a log running for quite a few years on another board and decided I’m going to start one here as well. I’ve really been impressed with the logs on UG and the feedback between members. It’s good shit. For now I’m just gonna post my first entry from this week when I got back from vacation that I have on the other board, and then continue from there.

Currently I’m 5’9 sitting between 225-230. I’ll post a recent pic of this week to show where I am currently at with my composition.


Got back after it today. First day back in the gym since my vacation. Strength was a little off and was a little shaky, but overall pretty good workout. Really surprised how much fuller/leaner I looked today after being on vacation and eating like shit for a week.




Incline bench

135 x 10
185 x 6
225 x 8
255 x 6
275 x 3
225 x 8 x 3
185 x 8

Isolateral decline bench

135 per side x 10 x 2
x 8 x 2
90 per side x 15 x 2
x 10 x 2

Tri rope press downs

57.5 x 10 x 5

Reverse tri pull downs

35 x 10 x 1
50 x 10 x 4

Mid cable fly

30 x 10 x 4

f858ad528a54d4506e36fe05dced9748.jpg



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IronSoul

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[mention]Thewall [/mention] man of my word brother. Let’s go!


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IronSoul

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Vacation is over, time to get to work!!!

You know it bro! Feels good being back at it after a week at the beach. But lawdddd that week at the beach felt great.


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IronSoul

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Sounds good, I'll follow. What are your current goals?

Right now I’m building my base back. I had considered cutting at first but I realized I wasn’t ready for it. So I’m considering getting to 240 before I start a cut. There was a time when I was strongly considering competing years ago, but I’m not sure I’m interested in that now. It’s something I do for myself. I think once I hit a solid 240, I’ll cut calories and change training up to cut to a lean 220. I haven’t measured but I would guess I’m sitting around 19-20% BF at the moment.


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Stickler

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Keep it coming, you'll get plenty of responses I'm sure.
 

Thewall

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5’-9” 225-230. Jealous. You hold it well man. Looking good. Nice weight on the incline too
 

IronSoul

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5’-9” 225-230. Jealous. You hold it well man. Looking good. Nice weight on the incline too

Thanks brother, I appreciate that for real. I’m a hard asa critic on myself. I know you guys understand that living this lifestyle.


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IronSoul

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Todays workout. Those heavy shoulder presses exhausted the fuck out of me. I ended the workout a little early but got enough work in. Shoulders were busting out of my hoody walking out.

DB shoulder press

60 x 10
90 x 8, 6, 6, 6, 5

Isolateral shoulder press

3 plates per side x 6, 6
2 plates per side x 10, 10

EZ bar upright rows

90 x 12, 12, 12

Shrug machine

2 plates per side x 12, 12, 12, 12

Standing medial delt raise machine

40 x 12
50 x 10, 10, 10

DB anterior delt raise

30 x 10, 10, 10


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Todays workout. Those heavy shoulder presses exhausted the fuck out of me. I ended the workout a little early but got enough work in. Shoulders were busting out of my hoody walking out.

DB shoulder press

60 x 10
90 x 8, 6, 6, 6, 5

Isolateral shoulder press

3 plates per side x 6, 6
2 plates per side x 10, 10

EZ bar upright rows

90 x 12, 12, 12

Shrug machine

2 plates per side x 12, 12, 12, 12

Standing medial delt raise machine

40 x 12
50 x 10, 10, 10

DB anterior delt raise

30 x 10, 10, 10


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I miss a good solid strictly Delt day
 

IronSoul

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I miss a good solid strictly Delt day

It’s a spot I really want to grow, so I’ve been dedicating a little bit more isolation to them. I miss compounding groups and working agonist/antagonist groups together. I just don’t have the gas in me for that anymore. No matter how much tren I run. But I can still fuck like an animal


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IronSoul

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Hit legs today, had an ankle sprain not long ago so I’m getting back into them slowly.

Leg press machine

150 x 15
250 x 12
350 x 10, 10, 10, 10
300 x 10, 10, 10

Prone leg curl

70 x 12
90 x 10, 10, 10, 10, 10, 10

Calf raise machine

150 x 15, 15, 15,15, 15, 15, 15

Glute kickback machine

110 x 12
130 x 10
150 x 10, 10, 10


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IronSoul

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Flat Db bench

70 x 12
90 x 10, 10, 10, 10, 8, 8,

Chest press Roc-it selectorized machine.
-Love the resistance you get from these and at lower weight.

100 x 12, 12, 12, 12, 12

Straight bar cable curls

50 x 12, 10, 10, 10

Tricep rope press downs

70 x 10, 10
-dropped down weight for better contractions
55 x 10, 10, 8

Pec Dec machine

100 x 10
150 x 10, 10, 10, 10


Really close to hitting 240. I’ve never reached it before. Hopefully in a few more weeks I’ll be there.
9afd51d5a9fde31d05cdefac65c6806e.jpg



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IronSoul

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Today’s Workout

Dual handle lat pull

105 x 12
120 x 10
150 x 10
180 x 8, 8, 6
120 x 12, 12

Lat pull down, wide. Roc-it machine

136 x 12, 12, 12, 12, 12

Seated wide neutral grip row

90 x 10
135 x 10
150 x 10, 10, 10, 10

Seated back extension machine

130 x 15
230 x 10, 10, 10

Cable posterior delt fly
20 x 10, 10, 10, 10

Had planned on doing a little bit more but I’ve been having a tendinitis flare up in my right arm at the bend of the elbow but on the bicep side. May have to train a little softer for a week, but really trying not to. It’s not even from lifting, it’s from throwing kids around the pool and ocean on vacation lol! Getting a little closer to 240. Was 237.5 on the same scale today. But likely all water!


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IronSoul

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Incline Barbell Bench

135 x 10
185 x 8
225 x 6
275 x 4
300 x 1
315 x 1
225 x 8, 8, 8, 6

Hammer strength isolateral decline press

4 plates per side x 6, 6
3 pps x 8, 8, 8, 8, 8

W style bar Tricep press downs
65 x 12
80 x 10
90 x 8, 8, 8, 8

W bar reverse tricep press downs

65 x 8, 8, 8, 8, 8

10 mins in the sauna


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IronSoul

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Yesterdays workout

Standing OHP

135 x 6
185 x 3, 3, 3
155 x 6, 6, 6

Hammer strength Isolateral shoulder press

3 plates per side x 8, 6
2pps x 10, 10, 10

Anterior delt DB raise

40 x 8, 8, 8

Medial delt DB raise

40 x 8, 8, 8

Shrug machine

2pps x 10, 10, 10


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