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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: IroNat on June 20, 2018, 10:05:46 AM

Title: IroNat
Post by: IroNat on June 20, 2018, 10:05:46 AM
60 years old
6'2" 208lbs.
I try to get 3x12 but I might get 12,12,9 or 12,12,15 etc.

back squat 3x12
db pullovers 3x12
leg curls 3x12
standing calf raises 3x12
behind neck press 3x12
lat pulldown 3x12
barbell curls 3x12
tricep pushdowns 3x12
plank  1 min
Title: Re: IroNat
Post by: oldtimer1 on June 20, 2018, 12:37:53 PM
Trained legs today:

Leg press 2 x 12 four plates a side. Really bent my legs. No shallow leg presses.
Dumbbell squats 2 x 12 85lbs. Kept back upright. Sank butt really low.
Glute machine 2 x 12
Lying leg curl 2 x 12 110lbs

Standing calf 2 x 12 180lbs
Seated calf 2 x 15 90lbs

Neck machine 2 sets a side on a four way neck machine

Hanging straight leg raises 2 x 22
Knee ins 1 x 23
Machine crunches 2 x 20

Spent so many days in the sun in Palm Springs and San Diego on vacation I think it took a toll on me. Drinking booze every day didn't help. At least almost every day I got cardio in. Sitting here in a stupor. I'm so shot. I'm 59. Tomorrow is a running day.
Title: Re: IroNat
Post by: IroNat on June 20, 2018, 02:04:50 PM
2-3 hard work sets of an exercise is enough to really get you if go hard.

I'm going to drop down to 200lbs. to shrink my waist.
Title: Re: IroNat
Post by: IroNat on June 23, 2018, 06:57:51 AM
back squat 3x12
db pullovers 3x12
leg curls 3x12
seated calf raises 3x12
chest dips 3x12
lat pulldown 3x12
barbell curls 3x12 superset tricep pushdowns 3x12
plank  1 min

42 minutes
Title: Re: IroNat
Post by: IroNat on June 25, 2018, 07:50:48 AM
back squat 2x12
db pullovers 2x20
leg curls 3x12
standing calf raises 3x12
incline press 3x12
lat pulldown 3x12
barbell curls wide grip 3x12 superset tricep pushdowns 3x15
plank  1 min

legs felt tired.
Title: Re: IroNat
Post by: IroNat on July 01, 2018, 09:33:10 AM
204 lbs.

back squat 3x12
db pullovers 3x20
leg curls 3x12
seated calf raises 3x12
behind neck press 3x12
lat pulldown 3x12
barbell curls narrow grip 3x12 superset tricep pushdowns 3x15
plank  1 min

next workout...

back squat 3x12
db pullovers 3x20
leg curls 3x12
standing calf raises 3x12
dips 3x12
lat pulldown 3x12
barbell curls wide grip 3x12 superset tricep pushdowns 3x15
plank  1 min
Title: Re: IroNat
Post by: IroNat on July 03, 2018, 05:21:14 AM
back squat 3x12
db pullovers 3x20
leg curls 3x12
seated calf raises 3x12
incline press 3x12
lat pulldown 3x12
barbell curls narrow grip 3x12 superset tricep pushdowns 3x15
plank  1 min

These workouts take about 40 minutes.

Rest between sets about 45 sec.
Title: Re: IroNat
Post by: IroNat on July 04, 2018, 04:48:07 PM
back squat 6x12
leg curls 6x12
standing calf raises 6x12
behind neck press 6x12
plank  1 min

I've got bursitis in my left elbow so I skipped any pulling.
Had the bursitis for awhile and can't shake it so got to rest it.
Upped the sets to 6 per ex. to get the workout to 43 minutes.
Title: Re: IroNat
Post by: IroNat on July 08, 2018, 03:16:30 AM
back squat 3x12
leg curls 3x12
seated calf raises 3x12
chest dips 3x12
lat pulldown 3x12
barbell curls wide 3x12 superset tricep pushdowns 3x12
plank  1 min
Title: Re: IroNat
Post by: IroNat on July 09, 2018, 08:38:24 AM
back squat 3x12
leg curls 3x12
standing calf raises 3x12
Plank - 1 min
Title: Re: IroNat
Post by: IroNat on July 22, 2018, 02:26:46 PM
Took a weeks vacation.

Over vacation did bodyweight squats and calf raises along with isometrics for chest, shoulders, arms and hamstrings & quads.

Currently have tennis elbow (not from playing tennis) so have to work around it.  No pulling or straining the hands.

Did the same today and may continue it until my elbow gets better.
Title: Re: IroNat
Post by: oldtimer1 on July 22, 2018, 07:11:18 PM
Took a weeks vacation.

Over vacation did bodyweight squats and calf raises along with isometrics for chest, shoulders, arms and hamstrings & quads.

Currently have tennis elbow (not from playing tennis) so have to work around it.  No pulling or straining the hands.

Did the same today and may continue it until my elbow gets better.

I have elbow pain from time to time. Certain tricep exercises hurt it and some don't. I usually do the ones that don't hurt.
Title: Re: IroNat
Post by: IroNat on July 23, 2018, 04:54:55 AM
I have elbow pain from time to time. Certain tricep exercises hurt it and some don't. I usually do the ones that don't hurt.

This is on the outer side of my elbow and is tied into the forearm muscles.

Gripping anything irritates it.



Title: Re: IroNat
Post by: oldtimer1 on July 24, 2018, 04:48:46 AM
Stretch your hand bending the fingers backward. Put a couple of strong rubber bands around you finger tips and practice opening your fingers. Practice a slow cadence on tricep exercises with lighter weight with a full range of motion.

 Certain tricep exercises don't bother my elbow region when it acts up. This is just me. Dips, straight bar tricep extension; D handle reverse grip pulley push downs; narrow grip bench and two hands single dumbbell with moderate weight sitting tricep extensions behind the head.

Tricep exercise that hurt like hell are skull crushers, single dumbbell behind the head extensions, rope push downs, and tricep machines. What I'm trying to say is maybe there are some exercises that won't irritate your situation.
Title: Re: IroNat
Post by: IroNat on July 24, 2018, 08:18:34 AM
Stretch your hand bending the fingers backward. Put a couple of strong rubber bands around you finger tips and practice opening your fingers. Practice a slow cadence on tricep exercises with lighter weight with a full range of motion.

 Certain tricep exercises don't bother my elbow region when it acts up. This is just me. Dips, straight bar tricep extension; D handle reverse grip pulley push downs; narrow grip bench and two hands single dumbbell with moderate weight sitting tricep extensions behind the head.

Tricep exercise that hurt like hell are skull crushers, single dumbbell behind the head extensions, rope push downs, and tricep machines. What I'm trying to say is maybe there are some exercises that won't irritate your situation.

Good advices.

The problem is right now I can't grip anything without pain and irritation.  Really limits what I can do.

Title: Re: IroNat
Post by: oldtimer1 on July 24, 2018, 09:14:18 AM
Might be time to see an orthopedic surgeon and one that only does elbow down. General orthopedic surgeons are the worst. You need a specialist that figure out the problem. I know a good one in NJ but I'm sure you don't live by me. Sounds like something that needs to be fixed.
Title: Re: IroNat
Post by: IroNat on July 24, 2018, 09:38:58 AM
Might be time to see an orthopedic surgeon and one that only does elbow down. General orthopedic surgeons are the worst. You need a specialist that figure out the problem. I know a good one in NJ but I'm sure you don't live by me. Sounds like something that needs to be fixed.

I hate to go down that road.  Will give it some rest.

I don't think anything broke but it is inflamed.
Title: Re: IroNat
Post by: IroNat on July 27, 2018, 03:56:32 PM
Goblet squats 3 x 25 reps
Single leg calf raises 3 sets max reps
Various isometrics
Title: 5 sets of 10 sec in each of two positionsRe: IroNat
Post by: IroNat on July 30, 2018, 09:24:04 AM
(Iso = isometric)

Iso back squats - 5 sets of 10 sec in each of two positions in power rack
Iso single leg calf raises - 3 sets of 45 sec in top position
Iso bench press - 5 sets of 10 sec in each of two positions in power rack
Iso standing press - 5 sets of 10 sec in overhead position
Iso standing bb curls - 5 sets of 10 sec in each of two positions
Iso seated rows - 5 sets of 10 sec in one position
Iso rope pull/front crunches - 5 sets of 10 sec in two positions
Treadmill 40 minutes at 3mph
Title: Re: IroNat
Post by: IroNat on July 31, 2018, 10:25:41 AM
Back squat - sets of 5 and 3 reps to top set of 3 reps adding weight each set
Isometric single leg calf raise - 3 sets of 45 sec.
Bench press - sets of 5 and 3 reps to a top set of 2 reps adding weight each set
Isometric standing press - 3 sets of 10 sec.
Barbell curls - 3 sets of 8 to 15 reps adding weight each set
Isometric rope pulls - 3 sets of 10 sec.
Treadmill for 30 minutes
Title: Re: IroNat
Post by: IroNat on August 03, 2018, 07:46:20 AM
Deadlift - sets of 5 pyramiding to a top set of 5 alternated with Dips - 5 sets of 15
Seated calf raises - 14, 14, 11 reps alternated with Barbell curls - 3 sets of 15
Isometric standing press 3 x 10 sec.
Isometric rope pulls - 3 x 10 sec. front and sides
Title: Re: IroNat
Post by: IroNat on August 10, 2018, 05:18:04 AM
Did lots of calf work the last 3 days.

Tuesday did 45 minutes of standing calf raises.

Wednesday did supersets of Standing calf raises - Barbell curls - Tricep pushdowns.  A bunch of sets.  Later did a bunch of sets of Behind Neck Lat Pulldowns.

Thursday did Seated Calf Raises for 1/2 hour with 1 minute rests.

Calves are quite sore.
Title: Re: IroNat
Post by: oldtimer1 on August 10, 2018, 05:48:08 AM
I'm doing a lot of intervals on the treadmill. At work I stand a lot. This morning I had trouble picking my cell phone off the floor. This cardio is making me really sore.
Title: Re: IroNat
Post by: IroNat on August 10, 2018, 06:40:44 AM
I'm doing a lot of intervals on the treadmill. At work I stand a lot. This morning I had trouble picking my cell phone off the floor. This cardio is making me really sore.

It definitely affects you when you train intensely.
Title: Re: IroNat
Post by: IroNat on August 10, 2018, 06:43:19 AM
1 legged calf raises superset with Back Squats of 5s and 3s to a top set.

Back squats started with empty bar for 5s and go up by 20 lbs each set of 5, a couple sets of 3s and a top set with 2 reps.
Title: Re: IroNat
Post by: oldtimer1 on August 10, 2018, 03:46:34 PM
Ever do free hand body weight squats? Thinking about doing one set at the end of legs.
Title: Re: IroNat
Post by: IroNat on August 10, 2018, 03:57:27 PM
Ever do free hand body weight squats? Thinking about doing one set at the end of legs.

I was doing them over the last couple weeks.  100 reps total.

Goblet squats too.  For some reason a goblet squat allows me to get deeper in the squat, maybe because it keeps your back more upright like a front squat.

High rep free squats give me spring in my legs.  Getting up from sitting is easier.
Title: Re: IroNat
Post by: IroNat on August 11, 2018, 10:01:17 AM
Bench press - sets of 5s and 3s pyramiding to a top set of 2
Behind neck press - 4 sets of 15 to 7 reps
Reverse standing calf raises - 4 sets of 15
Title: Re: IroNat
Post by: IroNat on August 15, 2018, 08:39:50 AM
8/12 - Standing calf raises
8/13 - Seated calf raises

8/14 - Dips superset with Behind Neck Lat Pulldowns, Standing calf raises alternated with EZ bar curls

8/15 - Abs, Standing calf raises, Reverse calf raises
Title: Re: IroNat
Post by: oldtimer1 on August 16, 2018, 07:03:32 PM
Interesting that you are doing free hand squats. Goblet squats are great. They are deep and strict if you do them right. Guys might be surprised to find that a light dumbbell gives a ton of resistance. On another point I'm thinking about adding a few body weight exercises in. I'm already using push ups, ab wheel and hanging leg raises. Might throw in some lunge position jumps, burpees, body weight back rows, and other movements. Conditioning is offered neglected in many training programs.
Title: Re: IroNat
Post by: IroNat on August 17, 2018, 03:21:03 AM
8/16 - Abs, Standing Calf Raises
Title: Re: IroNat
Post by: IroNat on August 17, 2018, 03:23:28 AM
Interesting that you are doing free hand squats. Goblet squats are great. They are deep and strict if you do them right. Guys might be surprised to find that a light dumbbell gives a ton of resistance. On another point I'm thinking about adding a few body weight exercises in. I'm already using push ups, ab wheel and hanging leg raises. Might throw in some lunge position jumps, burpees, body weight back rows, and other movements. Conditioning is offered neglected in many training programs.

I did them for a couple weeks but now I'm back to regular barbell squats.

You are right about goblet squats.  You don't need a lot of weight if you keep the reps high.

Title: Re: IroNat
Post by: IroNat on August 17, 2018, 05:18:35 AM
8/17 - Friday

Abs - Knee-ups, Dumbbell Side Bends, Stick Twists, Stomach Vacuums - One minute each

Deadlifts - Sets of 5 and 3 reps going up by 20lbs each set to a top set of 3 reps

Behind Neck Lat Pulldowns - 3 sets of 10-15 reps
Title: Re: IroNat
Post by: IroNat on August 18, 2018, 07:31:05 AM
8/18 - Saturday

Bodyweight - 202lbs.

Abs - 1 minute sets nonstop of 5 exercises
Standing calf raises - 6 sets of 10-15
Bench press - 5s and 3s to a top single going up by 20lbs each set
Behind neck press - 5s and 3s to a top set of 3 going up by 10lbs per set
Later...treadmill 40 minutes
Title: Re: IroNat
Post by: IroNat on August 19, 2018, 07:15:58 AM
8/19

Standing calf raises - 6 sets of varying reps - 1 minute sets.
Abs - Knee-ups, Stick twists, leg raises - 1 minute sets each
Title: Re: IroNat
Post by: IroNat on August 21, 2018, 02:54:32 PM
8/20
Standing calf raises - same as 8/20
Treadmill - 40 minutes

8/21
Weighted chest dips - 5 pyramiding sets
Behind neck lat pulldowns  - 5 sets of 10 to 15 reps
Barbell curls - 5 pyramiding sets
Isometric bench press - Three 10 second sets at varying heights
Title: Re: IroNat
Post by: IroNat on August 22, 2018, 05:54:00 PM
8/22

Standing calf raises - 1 minute sets.  6 of them.
Isometric bench press - 1 set of 10 sec. at one position
Abs  - 5 exercises for 1 minute each
Stomach vacuum - 1 minute sets.  3 of them.

8/23

Seated calf raises - 6 sets each for 1 minute
Iso bench press - 1 set of 10 sec.
Abs - same as 8/22

Title: Re: IroNat
Post by: oldtimer1 on August 22, 2018, 06:54:14 PM
Keep it up. I was accused of working out for a couple of weeks then taking off. Just because I don't post doesn't mean I'm not hitting it hard.
Title: Re: IroNat
Post by: IroNat on August 24, 2018, 08:22:01 AM
8/24

Abs - 3 exercises for 1 min sets
Back squats - 5s and 3s to a top set of 3 going up by 20 lbs each set
Standing calf raises - 3 sets of 1 min each
Behind neck lat pulls - 3 sets of 1 min each
EZ curls - 3 sets to failure
Wrist roller - 5 light sets up and down once for rehab
Title: Re: IroNat
Post by: IroNat on August 25, 2018, 05:46:00 AM
8/25

200 lbs.  Down 2 lbs.

Standing calf raises - 3 sets of 1 minute each
Bench press - 5s and 3s going up 20 lbs per set to a top set of 2 reps
Behind neck press - 5s and 3s going up 10 lbs per set to a top set of 3 reps

My strength is way down so I'm doing 5s and 3s on the main lifts, squats, bench, overhead press and deadlift.

Doing bench and behind neck press once a week and alternating squat or deadlift every other week.

Not sure if I'll lose more bodyweight.  Still have a little excess on the waist.

Probably have to go down to 190 to really get leaned out.  That's really light for me.

Will keep the diet pretty clean though.
Title: Re: IroNat
Post by: oldtimer1 on August 25, 2018, 02:11:00 PM
How tall are you?
Title: Re: IroNat
Post by: IroNat on August 25, 2018, 02:26:39 PM
How tall are you?

6'2"
Title: Re: IroNat
Post by: oldtimer1 on August 25, 2018, 02:41:32 PM
190lbs is a good weight for that height.
Title: Re: IroNat
Post by: IroNat on August 25, 2018, 02:46:14 PM
190lbs is a good weight for that height.

That's what I weighed at 18. 

Can't imagine being that light.  Would be a healthy weight though no doubt.

Only 10 lbs away.  Will think it over.
Title: Re: IroNat
Post by: IroNat on August 26, 2018, 07:46:07 AM
8/26

Standing calf raises/Reverse calf raises/Seated calf raises for 3 supersets
Title: Re: IroNat
Post by: oldtimer1 on August 26, 2018, 09:11:35 AM
Not accusing you but I hear people saying they weigh the same as in high school. It's always the composition of the body. 180lbs at 10% body fat is way different for 180lbs at 18% body fat. 10% is 18 pound of body fat. At 18% it's 32 pounds of fat.
Title: Re: IroNat
Post by: IroNat on August 26, 2018, 03:13:30 PM
For sure.

I'm around 15% bodyfat at the moment using calipers.

Title: Re: IroNat
Post by: oldtimer1 on August 26, 2018, 03:29:08 PM
That's great!
Title: Re: IroNat
Post by: IroNat on August 27, 2018, 01:21:56 PM
8/27

Standing calf raises/Reverse calf raises/Seated calf raises - 3 tri-sets
Deadlifts -  Sets of 3s adding 20 lbs per set
Behind neck lat pulldowns - 3 sets of 10 to 15 reps
EZ bar curls - 3 sets of 8-12 reps
Wrist roller - 3 times up and down each way
Abs - Kneeups, stick twists, cable crunches

Took about an hour.
Title: Re: IroNat
Post by: oldtimer1 on August 27, 2018, 04:42:58 PM
Forgot I have a wrist roller too.
Title: Re: IroNat
Post by: IroNat on August 27, 2018, 04:52:45 PM
Forgot I have a wrist roller too.

Best forearm builder for me.

Title: Re: IroNat
Post by: IroNat on August 28, 2018, 05:50:25 AM
8/28

Standing calf raises/Reverse calf raises/Seated calf raises - 3 trisets
Wrist roller - 4 times up and down both ways
Title: Re: IroNat
Post by: oldtimer1 on August 28, 2018, 06:58:14 PM
Every time I do standing calf raises or leg press calf raises recently my Achilles tendon is sore for a week. Seated doesn't seem to bother it. Think the combo of running and calf exercises is too much for my tendon. I know conventional wisdom is to get a big stretch with calf training. I think I take that too far and injure myself.  Going to put a ten pound plate on the floor and use a barbell as if I was squatting for barbell calf raises. I won't be able to get that big stretch that I think is causing havoc with my tendon. 
Title: Re: IroNat
Post by: IroNat on August 29, 2018, 04:24:46 AM
Every time I do standing calf raises or leg press calf raises recently my Achilles tendon is sore for a week. Seated doesn't seem to bother it. Think the combo of running and calf exercises is too much for my tendon. I know conventional wisdom is to get a big stretch with calf training. I think I take that too far and injure myself.  Going to put a ten pound plate on the floor and use a barbell as if I was squatting for barbell calf raises. I won't be able to get that big stretch that I think is causing havoc with my tendon. 

Yes, the running hits the calves hard.  That's probably it. Too much/overwork.

I've been using a scrap piece of 2x12 to do my calf raises on.  I do them in my power rack with a barbell on my shoulders as I don't have a standing calf machine.

A friend of mine had a knee replacement a couple weeks ago by a top surgeon.  Guy told him jogging is the worst thing you can do for your knees.  He said it just pounds your knees.  Said all these people jogging are wrecking their knees.  However, he said running fast is ok.  Just no jogging because of the pounding.

Running on hard surfaces, even walking on hard surfaces can be tough on knees.
Title: Re: IroNat
Post by: chrisbro on August 29, 2018, 05:01:15 AM
Every time I do standing calf raises or leg press calf raises recently my Achilles tendon is sore for a week. Seated doesn't seem to bother it. Think the combo of running and calf exercises is too much for my tendon. I know conventional wisdom is to get a big stretch with calf training. I think I take that too far and injure myself.  Going to put a ten pound plate on the floor and use a barbell as if I was squatting for barbell calf raises. I won't be able to get that big stretch that I think is causing havoc with my tendon. 
I like using a Barbell. use a power rack for stability.
Title: Re: IroNat
Post by: oldtimer1 on August 29, 2018, 05:16:52 AM
Yes, the running hits the calves hard.  That's probably it. Too much/overwork.

I've been using a scrap piece of 2x12 to do my calf raises on.  I do them in my power rack with a barbell on my shoulders as I don't have a standing calf machine.

A friend of mine had a knee replacement a couple weeks ago by a top surgeon.  Guy told him jogging is the worst thing you can do for your knees.  He said it just pounds your knees.  Said all these people jogging are wrecking their knees.  However, he said running fast is ok.  Just no jogging because of the pounding.

Running on hard surfaces, even walking on hard surfaces can be tough on knees.

I don't believe avoiding exercise is the right prescription for avoiding ruining your joints. We all know people that have never done anything physical in their life that need knee and hip replacement.

 At the other extreme are those who exercise too much. I believe Paul Anderson, Clarence Bass, Lou Ferrigno, Grimek and many others have had hip replacement surgery. Maybe squats are bad? Thinking about doing body weight free hand squats. Wilf Sylvester won the short class Mr. Universe in 1975 giving up the barbell squat. For that contest he did 400 reps of body weight free hand squats with leg extensions and leg curls. Not sure if it was one set or several to get to 400 reps.

 I think grinding heavy lifting is worse than using a more moderate weight for volume. I could be wrong. Look at Chris Dickerson. He always trained with volume and moderate weight. His knees, back and hips are completely shot but he also did Olympic lifting when the AAU wanted Athletic points to compete in bodybuilding.

 I think the majority of pure runners have healthy joints. Having come from a competitive running back ground I know guys that have run hard for 50 years. I know one thing for sure. My shoulders that I thought were bullet proof started giving me trouble when I reached around 55.  My knees that have never given me a bit of trouble are acting up. I blame the leg press machine in the commercial gym I train in. It's not built right and I think it's grinding my knees to dust. I stop using it. I only use the leg press machine in my home gym. It has the right angles and it's smooth. If my joint issues continue I will go to volume with a more controlled cadence. I still deadlift and my lower back is bullet proof knock on wood. If that goes I might go to moderate weight power cleans for higher reps like 6 reps.
Title: Re: IroNat
Post by: IroNat on August 29, 2018, 06:17:15 AM
I have about 4 things wrong with me right now so I do not have the answers.

8/29

Standing calf raises/Reverse calf raises/Seated calf raises - 3 trisets
Behind neck press - Sets of 3s to a top set of 2 going up in 10 lb increments starting with empty bar
Barbell curls - Sets of 3s to a top set of 3 up in 10 lb increments starting with empty bar
Tricep pushdowns - sets of 10-12 reps supersetted with barbell curls above
Wrist roller - 4 times up and down both ways
Abs - 4 exercises for 1 min each
Title: Re: IroNat
Post by: IroNat on August 29, 2018, 06:22:31 AM
I like using a Barbell. use a power rack for stability.

Me too.

Thanks for stopping by, Chris.
Title: Re: IroNat
Post by: IroNat on August 31, 2018, 07:51:37 AM
8/31

Standing calf raises/Reverse calf raises/Seated calf raises - 3 trisets
Back (high bar) squats -  sets of 3 to a top set of 3, going up by 20 lbs. per set
Bench press - sets of 3s to a top set of 3, going up by 20 lbs. per set, then took off 20 lbs and did a set of 5
Behind neck lat pulldown -  3 sets of 15
EZ bar curls narrow grip - 3 sets 8-12 reps
Wrist roller - 5 times up and down both ways
Abs - 5 exercises for 1 min each

Taking a week off starting tomorrow.
Title: Re: IroNat
Post by: oldtimer1 on August 31, 2018, 09:18:30 AM
Going on vacation?
Title: Re: IroNat
Post by: IroNat on August 31, 2018, 10:00:07 AM
Going on vacation?

Yep.

I can use a week off too as my elbow is still bothering me a bit.  Not as bad as it was though.  The wrist curls seem to help it.

Will do a lot of walking over next week.

Still at 200 lbs.  Took a couple Naproxen the other day for inflammation of my elbow.  Read that it can make you retain water and it might have done that to me as I went to 202.  After a day removed from it I'm back to 200.

That's the first time I ever took it and maybe the last.  Usually take ibuprofen and never had water retention.  Heard Naproxen can also raise your blood pressure and the water retention is probably why.  Just making an educated guess about it.

I try not to use NSAIDs unless I can't get out of my own way.  If I'm hurt I want to know it.
Title: Re: IroNat
Post by: oldtimer1 on August 31, 2018, 03:59:34 PM
Injuries not only hinder athletic training it's a spirit killer too. As I get older they pop up more often. The will is there but the body won't comply.
Title: Re: IroNat
Post by: The Scott on September 04, 2018, 07:45:20 AM
Injuries not only hinder athletic training it a spirit killer too. As I get older they pop up more often. The will is there but the body won't comply.

I did arms yesterday.  A couple of warmups of 50 reps each for triceps and biceps, then I did a single set of BB curls (EZ Curl bar) with 2 forced reps assited by my son. After he did the same we rested and then did rest-pause for 4 reps with a reasonable (i.e., I didn't count the seconds) raise and lower of the bar.

Next was triceps.  Pushdowns with as heavy as I could get for up to 5 reps or failure.  If I don't make the 5 reps when I can't get another I drop the weight and continue until I get my 5 rep minimum.  Immediately after I went to the dips and to failure.  Then my son did his set and we rested followed by rest-pause for 3 to 5 intervals of a single rep with as much as we could use on the pushdown where we especially controlled the descent of the weight.

Done.

The last time we did arms we did the 5 sets up to 50 reps for biceps and 10 sets up to 50 reps for triceps with very light weight.  I play the game according to how I feel both physically and mentally.  I rest betwen 24 and 72 hours between training sessions and my son is usually 24 to 48 hours.
Title: Re: IroNat
Post by: IroNat on September 09, 2018, 07:26:15 AM
I did arms yesterday.  A couple of warmups of 50 reps each for triceps and biceps, then I did a single set of BB curls (EZ Curl bar) with 2 forced reps assited by my son. After he did the same we rested and then did rest-pause for 4 reps with a reasonable (i.e., I didn't count the seconds) raise and lower of the bar.

Next was triceps.  Pushdowns with as heavy as I could get for up to 5 reps or failure.  If I don't make the 5 reps when I can't get another I drop the weight and continue until I get my 5 rep minimum.  Immediately after I went to the dips and to failure.  Then my son did his set and we rested followed by rest-pause for 3 to 5 intervals of a single rep with as much as we could use on the pushdown where we especially controlled the descent of the weight.

Done.

The last time we did arms we did the 5 sets up to 50 reps for biceps and 10 sets up to 50 reps for triceps with very light weight.  I play the game according to how I feel both physically and mentally.  I rest betwen 24 and 72 hours between training sessions and my son is usually 24 to 48 hours.


Nice going.
Title: Re: IroNat
Post by: IroNat on September 09, 2018, 09:44:25 AM
Back to it after a week off.  Did not gain any weight which was surprising.

Still at 200 lbs.  Walked at least a couple miles every day last week.

9/9/18

Abs - Stick twists, leg raises, stomach vacuum - 1 min each
1 arm standing db presses - 3 x 5 (3 work sets of 5)
Back squats - 3 x 5
Hang pulls - 5 x 2
Barbell rows - 3 x 5
Barbell curls - 3 x 5
Neck strap - 1 x 20
Standing calf raises/reverse calf raises/seated calf raises - 3 trisets
Title: Re: IroNat
Post by: oldtimer1 on September 09, 2018, 05:26:19 PM
Fast walking is one of the most underrated exercises. I have made changes to my body in just one week of walking fast an hour a day. Just hard to make that commitment with lifting and work responsibilities. My goal next week is to get 6 days of cardio in. Some will be hard as in running but on leg day and back day I intend to walk a half an hour on a treadmill post lifting. Something simple and non taxing like walking 3.8MPH and every quarter miles go up 1% grade incline until 30 minutes has gone by. 

In times past I get on a get lean kick and sometimes I over do it. I looked at pictures of me when I went overboard and my face looks like death and I look ill. I sound vain saying this but my face looks better when I'm not too lean.
Title: Re: IroNat
Post by: IroNat on September 09, 2018, 06:03:27 PM
I can only walk about 2 mph or my knee bothers me.
Title: Re: IroNat
Post by: oldtimer1 on September 09, 2018, 06:17:13 PM
I can only walk about 2 mph or my knee bothers me.

Swimming burns a ton of calories. Maybe that can be your cardio.
Title: Re: IroNat
Post by: IroNat on September 10, 2018, 04:38:02 AM
Swimming burns a ton of calories. Maybe that can be your cardio.

I can walk on the treadmill around 3mph but walking on hard surfaces bothers me.  I have a treadmill.

Also biking doesn't bother me so I can do that or an Airdyne which I have.

No way could I run like you. 

I have nowhere to swim so that's out.

Title: Re: IroNat
Post by: The Scott on September 10, 2018, 07:20:31 PM
Swimming burns a ton of calories. Maybe that can be your cardio.

Not for me.  I would sink and it's rather hard to breathe under water. ;D  I can't swim. :-\
Title: Re: IroNat
Post by: IroNat on September 11, 2018, 10:31:27 AM
9/11

Garage...
Power cleans and push presses - 5 sets of 5's and 3's
Clean pulls - 5 x 1's
Barbell curls - 5 x 5 and 1 x 3

Basement...
Calf tri-set - 3 sets of standing/reverse/seated tri-set
Dumbbell side bends - 2 x 20 reps

Usually train in my basement but I have an Oly bar and plates in my garage and trained there today so I could do overhead presses.  

Basement is a little too low for standing barbell presses.  Dumbbells I can press between the rafters.
Title: Re: IroNat
Post by: IroNat on September 13, 2018, 08:12:20 AM
9/12
Treadmill 30 min

9/13
Calf tri set - 3 sets max reps
Squats - 3 x 5
Bench press - 4 x 5 and 1 x 3
Barbell rows - 3 x 5
Barbell curls - 3 x 5
Neck strap - 3 x 20
Weighted leg lifts -  1 x 10
Title: Re: IroNat
Post by: oldtimer1 on September 13, 2018, 09:02:06 AM
Keep it up!
Title: Re: IroNat
Post by: IroNat on September 13, 2018, 09:54:56 AM
Keep it up!

Right on, brother.

Getting some strength back.
Title: Re: IroNat
Post by: IroNat on September 16, 2018, 08:17:40 AM
9/16

Calf tri set - Standing calf raises/reverse calf raises/seated calf raises - 3 sets max reps
1 arm dumbbell clean and press - 3 x 5
Power pulls from knees - 5 x 2
Barbell curls -  3 x 5
Neck strap back 3 x 20 and front 2 x 20
Dumbbell side bends  - 3 x 20
Title: Re: IroNat
Post by: oldtimer1 on September 16, 2018, 04:45:10 PM
I did nothing today. Just yard work. Chillin like a villin.
Title: Re: IroNat
Post by: IroNat on September 17, 2018, 05:31:31 AM
I did nothing today. Just yard work. Chillin like a villin.

Smart to take rest days.

Good for you. 

Title: Re: IroNat
Post by: IroNat on September 18, 2018, 08:26:03 AM
9/18

Calf tri-set - 3 sets
Squats - 3 x 5
Bench press - 4 x 3
Barbell Rows - 3 x 5
Neck strap - 3 x 20 back & front
Weighted leg raises - 2 x 10
Title: Re: IroNat
Post by: oldtimer1 on September 18, 2018, 07:14:45 PM
Looks like hardcore basic lifting. I remember one of my first routines as a teenager was something like this.

Squats 3 x 8
barbell row 3 x 8
bench 3 x 6
press behind head 3 x 6
curls 3 x 6

I read stuff like the articles on T nation and I wonder if all the "scientists" with their credentials obtained from the internet are making a simple activity too complex? Have you seen some of the authors of text books written for exercise physiology classes in college? I doubt some of the authors could tie their own shoes they look so out of shape. Some of the dumbest guys are the strongest and best built in the gym. Some of the most scientific trainers look like they never lifted. I think Jeff Everson said, "Until pigs fly you don't have to be a scientist to be a bodybuilder."  

I enjoy doing different exercises for various body parts. I also enjoy split training better than whole body training. Truth be told whole body routines are way harder than split routines. Having said that I don't think the human body have evolved though since the bodybuilders of the 1940's. For a natural trainer simple whole body routines might be the most  advance technology in exercise science. Then again, till pigs fly.
Title: Re: IroNat
Post by: IroNat on September 19, 2018, 04:18:12 AM
I want to increase my strength so I'm doing basic stuff.

The squats and bench actually went like this...

8 reps with empty bar
Then add weight each additional warmup set...1 rep, 1 rep, 1 rep, 1 rep, etc.
Then work sets.

The rows I did two progressive warmup sets and then the work sets.

Title: Re: IroNat
Post by: IroNat on September 20, 2018, 07:18:07 AM
9/20

Power clean & press - Singles increasing by 10 lbs each time until a max.  Then power clean and push press - 1 x 2 and 1 x 1.
Barbell curls - 2 x 5 and 1 x 6
Side bends weighted - 3 x 20
Calf triset - 3 sets
Neck strap -  3 x 20 back and 3 x 20 front
Stomach vacuum - 1 minute
Title: Re: IroNat
Post by: oldtimer1 on September 20, 2018, 07:38:35 PM
If I could only have one exercise it would be the clean and press.
Title: Re: IroNat
Post by: IroNat on September 21, 2018, 07:51:33 AM
If I could only have one exercise it would be the clean and press.

Truth.  

Better might be "Clean, then front squat, then press".

All moves while standing are good.  

Even curling while standing improves overall body power.  I consider standing curls a compound move.  Why?  They involve the whole body, i.e. stabilizers, lower back, etc.  Even the pecs and delts get involved.

It really is a good idea to do as many exercises while standing as possible.  

Title: Re: IroNat
Post by: oldtimer1 on September 21, 2018, 03:28:07 PM
I agree. The more exercises you do standing the better.  The bench is the most over rated exercise.
Title: Re: IroNat
Post by: IroNat on September 21, 2018, 06:19:14 PM
I agree. The more exercises you do standing the better.  The bench is the most over rated exercise.

I agree and yet many concentrate solely on the the bench press to the exclusion of everything else.

Title: Re: IroNat
Post by: IroNat on September 22, 2018, 10:19:28 AM
9/21

Airdyne - 20 second intervals.  10 of them.  Sprint 20 sec /  easy 20 sec
Title: Re: IroNat
Post by: oldtimer1 on September 22, 2018, 06:11:17 PM
Never used one. Do you own it or it's in your gym? I remember Clarence Bass was a big fan of the Airdyne.
Title: Re: IroNat
Post by: IroNat on September 23, 2018, 03:29:27 AM
Never used one. Do you own it or it's in your gym? I remember Clarence Bass was a big fan of the Airdyne.

Bought it used on craiglist for $70 awhile back.

Great deal.
Title: Re: IroNat
Post by: IroNat on September 23, 2018, 07:01:46 AM
9/23

Calf triset - 3 sets
Squats - 10-8-6-4-3-2-1-1 increasing weight each set. 
Snatch grip power pulls - 5 x 2
Bench press - 10-8-6-4-3-2-1-1 increasing weight each set.
Weighted leg raises - 3 x 10
Title: Re: IroNat
Post by: IroNat on September 25, 2018, 09:51:02 AM
9/25

Power clean and press - 10,8,6,4,2 and 2x1 push press
Barbell rows - 3 x 5
Barbell curls - 3 x 5
Calf triset - 3 sets
Dumbbell side bends -  3 x 20
Neck strap - 3 x 20 front and back
Title: Re: IroNat
Post by: IroNat on September 27, 2018, 07:40:13 AM
9/27

Calf triset - 3 sets (Standing calf raises/Reverse calf raises/Seated calf raises)
Squats - 3's and 1's working up close to a max
Bench press - 3's and 1's working up close to a max
Barbell curls - 3 x 5 increasing the weight each set
Weighted leg raises - 3 x 10
Title: Re: IroNat
Post by: IroNat on September 30, 2018, 07:53:37 AM
9/28

Airdyne - Ten 20 second intervals

9/30

Power clean & press - Sets of 3 increasing weight each set and then 3 x 2
Barbell rows - Sets of 5 increasing weight each set and then a set of 3
Dumbbell side bends - 3 x 20
Neck strap - 3 x 20 back and then front
Calf triset - 3 sets
Title: Re: IroNat
Post by: oldtimer1 on September 30, 2018, 08:27:50 AM
How do you use a neck strap for the front?  Do you shorten the chain and lie on a bench on your back to do neck curls?
Title: Re: IroNat
Post by: IroNat on September 30, 2018, 12:44:45 PM
How do you use a neck strap for the front?  Do you shorten the chain and lie on a bench on your back to do neck curls?

Hook it onto a lat pull machine cable.

The neck harness has a ring on the top of it.

Title: Re: IroNat
Post by: oldtimer1 on September 30, 2018, 02:08:54 PM
Hook it onto a lat pull machine cable.

The neck harness has a ring on the top of it.



Learned something new.
Title: Re: IroNat
Post by: IroNat on October 01, 2018, 12:40:19 PM
Like this.

Not all straps have these extra rings though.

(https://i.pinimg.com/736x/5f/60/0a/5f600a037101adebf8689de025a5568a.jpg)
Title: Re: IroNat
Post by: IroNat on October 02, 2018, 07:22:13 AM
10/2

Squats -  Sets of 3 increasing weight to a top set of 3
Calf triset - 3 sets
Bench press -  Sets of 3 increasing weight to a top set of 3
Barbell curls -  Sets of 5 increasing weight to a top set of 3
Weighted leg raises - 3 x 10
Title: Re: IroNat
Post by: oldtimer1 on October 03, 2018, 06:52:02 PM
Leg raises off a bench or a slant board?
Title: Re: IroNat
Post by: IroNat on October 04, 2018, 07:46:12 AM
Leg raises off a bench or a slant board?

Bench.  I loop a rope around a dumbbell and hook my feet into the loop.  You don't need much weight to really feel it.

10/4

Power clean & press - 8 x 2
Barbell Rows - 8 x 3
Calf triset - 3 sets
Neck harness - 2 x 20 backward and forwards
Dumbbell side bends - 2 x 20 each side

Title: Re: IroNat
Post by: oldtimer1 on October 04, 2018, 10:37:29 AM
Once saw a guy tie a rope through a plate. He took the two open loops to put his feet through for leg raises.
Title: Re: IroNat
Post by: IroNat on October 07, 2018, 06:16:44 AM
10/7

Squats - 8 x 3
Calf Triset - 3 sets
Barbell curls - 3 x 5

This workout took 65 minutes.
Title: Re: IroNat
Post by: oldtimer1 on October 07, 2018, 04:53:13 PM
Saturday and Sunday I didn't do anything. Has a lot of beer today.
Title: Re: IroNat
Post by: IroNat on October 08, 2018, 03:35:50 AM
Saturday and Sunday I didn't do anything. Has a lot of beer today.

Beer and football are as American as apple pie.
Title: Re: IroNat
Post by: IroNat on October 08, 2018, 07:36:42 AM
10/8

Did bench press today that I did not do yesterday.

Bench press - 8 x 2
Neck strap - 2 x 20
Weighted leg raises - 2 x 10
Title: Re: IroNat
Post by: oldtimer1 on October 08, 2018, 01:03:58 PM
10/8

Did bench press today that I did not do yesterday.

Bench press - 8 x 2
Neck strap - 2 x 20
Weighted leg raises - 2 x 10


I haven't truly benched in my routines for years. Every time I think I can do it again my shoulders brings me back to reality.  Thinking if I really wanted to get back to benching I should take a really long time to get back into it. Maybe use 135lbs for sets instead of what I normally do. That is warm up with 135lbs then add plates recklessly. I was never a good bench press guy but in my bodybuilding type routines in the past every chest day I would go up to 275-300 in my sets. I scream in pain just thinking about that. LOL. Dumbbells don't bother me though. Maybe because my hands can twist to a painless position. Bar benching might be permanently gone for me but If I wanted to give it another go maybe doing sets with 135lbs and slowly progressing might be the slow progress my shot shoulder needs. Maybe my slap tear is something that won't allow it no matter what I do.
Title: Re: IroNat
Post by: The Scott on October 08, 2018, 01:07:27 PM
I trained this past Sat and Sun in typical H.I.T.  Fun.  I need to rest for a few days now. ;D
Title: Re: IroNat
Post by: oldtimer1 on October 08, 2018, 05:03:17 PM
I trained this past Sat and Sun in typical H.I.T.  Fun.  I need to rest for a few days now. ;D

According  to Mentzer when he was a personal trainer he won't have to see you for over 10 days to train again. I notice in every gym I go to the Personal trainers are hit followers. Think they would want to hang out with a client for 90 minutes, LOL.  It's 20 to 30 minutes and I'll see you in four days.
Title: Re: IroNat
Post by: IroNat on October 08, 2018, 05:44:18 PM

I haven't truly benched in my routines for years. Every time I think I can do it again my shoulders brings me back to reality.  Thinking if I really wanted to get back to benching I should take a really long time to get back into it. Maybe use 135lbs for sets instead of what I normally do. That is warm up with 135lbs then add plates recklessly. I was never a good bench press guy but in my bodybuilding type routines in the past every chest day I would go up to 275-300 in my sets. I scream in pain just thinking about that. LOL. Dumbbells don't bother me though. Maybe because my hands can twist to a painless position. Bar benching might be permanently gone for me but If I wanted to give it another go maybe doing sets with 135lbs and slowly progressing might be the slow progress my shot shoulder needs. Maybe my slap tear is something that won't allow it no matter what I do.

Try the following warmup set progression for the bench press (if you have the time to do it):

Empty bar - 8 reps
Add 20 lbs - 5 reps
Add 20 lbs - 1 rep
Continue adding 20 lbs for 1 rep until you hit your work weight.

You don't have to rest much between the warmups (30 sec).

Also use a narrow grip (forearms vertical when bar is on chest).  No wide grip benching!
Title: Re: IroNat
Post by: The Scott on October 08, 2018, 07:19:51 PM
According  to Mentzer when he was a personal trainer he won't have to see you for over 10 days to train again. I notice in every gym I go to the Personal trainers are hit followers. Think they would want to hang out with a client for 90 minutes, LOL.  It's 20 to 30 minutes and I'll see you in four days.

Yup.  ;D  I tried that rest 7 or more days thing and it just doesn't work for me.  In my case, between 2 and 4 days between the same workout/body parts seems the best. I will train 2 days in a row and then rest 2 to 4 days before repeating that.  Sometimes I rest less and sometimes more.  It all depends upon how I feel.
Title: Re: IroNat
Post by: oldtimer1 on October 08, 2018, 07:26:57 PM
Try the following warmup set progression for the bench press (if you have the time to do it):

Empty bar - 8 reps
Add 20 lbs - 5 reps
Add 20 lbs - 1 rep
Continue adding 20 lbs for 1 rep until you hit your work weight.

You don't have to rest much between the warmups (30 sec).

Also use a narrow grip (forearms vertical when bar is on chest).  No wide grip benching!

I might try that but it seems it would take  forever to get to a working weight. Then again the warm up would be incredible. Definitely might try that to break into benching again. I might be kidding myself. The right shoulder damage I have might be permanent. I find myself lately working out  with weights three days a week. Maybe I will add a forth day and do what you suggested exclusive to any other exercise.
Title: Re: IroNat
Post by: IroNat on October 09, 2018, 03:58:45 AM
I might try that but it seems it would take  forever to get to a working weight. Then again the warm up would be incredible. Definitely might try that to break into benching again. I might be kidding myself. The right shoulder damage I have might be permanent. I find myself lately working out  with weights three days a week. Maybe I will add a forth day and do what you suggested exclusive to any other exercise.

Well, it's not worth hurting yourself.  As you mentioned there are other exercises that don't bother you so why hurt yourself doing bench presses?

Dumbbells work.

Notice when you press with dumbbells the width of the hands is very close to shoulder width unlike bench pressing where the grip width tends to be wider.  This wider grip width most likely causes a lot of stress on the shoulders.
Title: Re: IroNat
Post by: IroNat on October 09, 2018, 04:00:36 AM
Yup.  ;D  I tried that rest 7 or more days thing and it just doesn't work for me.  In my case, between 2 and 4 days between the same workout/body parts seems the best. I will train 2 days in a row and then rest 2 to 4 days before repeating that.  Sometimes I rest less and sometimes more.  It all depends upon how I feel.

We would all probably do better if we really listened to what our bodies are telling us.

But we don't.  We don't feel recovered and we train anyway.
Title: Re: IroNat
Post by: IroNat on October 10, 2018, 08:11:05 AM
10/10

Squats - Sets of 2
Calf Triset - 3 sets
Wrist roller - 5 times up and down
Title: Re: IroNat
Post by: IroNat on October 11, 2018, 07:37:15 AM
10/11

Power clean & press - 1x3 and 7x2
Bench press - 3x5

Title: Re: IroNat
Post by: oldtimer1 on October 11, 2018, 09:37:39 AM
Clean and press is a great exercise. I can't press too much due my shoulder but I breath like a race horse doing sets of 6 with 135lbs.
Title: Re: IroNat
Post by: IroNat on October 11, 2018, 11:17:37 AM
Clean and press is a great exercise. I can't press too much due my shoulder but I breath like a race horse doing sets of 6 with 135lbs.

I can really feel it from doing those cleans and presses today.

Not just from the pressing but the pulling off the floor for the cleans. 



Title: Re: IroNat
Post by: IroNat on October 12, 2018, 11:20:15 AM
10/12

Squats - 1x3 and 7x2
Calf triset - 3 sets

Just felt like doing squats again.  Squats are my favorite exercise.

I'm going to squat on one day and do pressing another day.  Take a day off or two if I need it to recover.

Squats and presses.  A few other things thrown in but that's the basic plan.

For pressing I'm going to focus on standing presses and also do a few sets after them of flat bench presses.



Title: Re: IroNat
Post by: IroNat on October 13, 2018, 09:36:13 AM
10/13

Power clean & press - 2x3 and 6x2
Bench press - 4x4
Barbell curls - 2x5
Title: Re: IroNat
Post by: IroNat on October 15, 2018, 07:29:05 AM
10/15

Back squats - 2x3 and 6x2
Calf Tri-set - 3 sets

Title: Re: IroNat
Post by: IroNat on October 16, 2018, 08:28:57 AM
10/16

Wow, I was pretty sore this morning.  My lower back was sore, my hamstrings were sore and my neck was stiff. 
Not sure why I'm so sore.  The squats yesterday might have done it but I wasn't sore the other day when I did squats.
Thought about skipping today but felt better after a cup of coffee so went at it.

Power clean & press - 3x3 and 5x2 then 5,5,8 at lighter weight.  The 8 was for max reps.  Energy was good.
Bench press - 5,4,4,4
Barbell curls  - Pyramiding weight up to 2x5

Felt good and had no problems.

Title: Re: IroNat
Post by: oldtimer1 on October 16, 2018, 06:58:28 PM
Hope you're not getting a virus.
Title: Re: IroNat
Post by: IroNat on October 17, 2018, 05:26:05 AM
Hope your not getting a virus.

That thought crossed my mind but I feel ok today.


Title: Re: IroNat
Post by: IroNat on October 18, 2018, 10:17:40 AM
10/18

Squats - 3x3 and 5x2
Calf tri-set - 3 sets
Barbell curls - 5,4,4,4
Title: Re: IroNat
Post by: IroNat on October 19, 2018, 08:01:09 AM
10/19

Power clean & press - 4x3 and 4x2 then 5,5,10 at less weight
Bench press - 5,5,4,4,4
DB Side Bends - 3x12
Title: Re: IroNat
Post by: oldtimer1 on October 19, 2018, 07:02:40 PM
10/19

Power clean & press - 4x3 and 4x2 then 5,5,10 at less weight
Bench press - 5,5,4,4,4
DB Side Bends - 3x12

Do you work out at home or a commercial gym?  Have you always trained with such abbreviated routines?
Title: Re: IroNat
Post by: IroNat on October 20, 2018, 05:08:23 AM
Do you work out at home or a commercial gym?  Have you always trained with such abbreviated routines?

I train at home.  Haven't belonged to a commercial gym since '94.  I have a very adequate home gym.  Mainly free weights with just a few basic machines like a lat pull, seated calf, leg curl/extension.

Nothing against commercial gyms though and I've casually thought about joining one for the social aspects.  The whole chain gym thing kind of turns me off frankly.  Getting on the credit card deduction thing doesn't appeal to me.  In my town there are several chain gyms.  I've only been in a Golds one time in the early 1980s when they were first franchising.  There is a big one about 2 miles from me.  Other chains and Crossfit gyms nearby too.  Only one garage type gym but it is a sports training/personal training place the son of an acquaintance of mine owns so it would not be right for me.

As far as routines I've done them all.  Full body, splits, HIT, etc.  All depends on the goal.

I'm doing my current routine because I'm trying to regain strength.  I'm getting older (60) and want to have more strength.  Hopefully to retain as much strength as I can.  So the best way to do that is low reps and long rest periods (4 minutes) between sets so you can lift heavier.  Even though only a few exercises it takes me 1.5 to almost 2 hours.

For example on a squat day I do maybe 8 warmup sets and then 8 more work sets.  So that takes well over an hour just for that.  Then I do calves which is fast (3 sets) and maybe curls and some abs.  So it takes almost 2 hours!  

To get stronger requires a progressive system of training.  There has to be a method by which you progressively increase the weight lifted.  It doesn't have to be complicated but there has to be some methodology.  Bodybuilding is different since it focuses on pumping the muscle with higher reps and using a variety of movements.  Not as conducive to maximal strength gains.

The way I am training currently I have to forget about getting pumped and all that bodybuilding mentality.  Bodybuilding is good.  "Building the body".  

Bodybuilding as it practiced is unhealthy.  






Title: Re: IroNat
Post by: Kwon3 on October 20, 2018, 12:06:37 PM
Dang, you're old. But in good shape and taller than me, so good for you @ that training regimen. It's not for beginners.
Title: Re: IroNat
Post by: IroNat on October 20, 2018, 12:25:51 PM
Dang, you're old. But in good shape and taller than me, so good for you @ that training regimen. It's not for beginners.

I am "old".  It really sneaks up on you.  I remember being 16 or so and thinking how old 40 would be.  It was inconceivable.

It's a bit scary and it sucks.  Time seems to go by much faster too the older you get.  There is no nobility in being old.

Another unsettling thing is people in your generation you know start dying or getting seriously ill.  That's not cool.

I just hope when I go it's quick.  None of this dying slowly in a hospital crap.  

Don't get old and be poor too.  Save and invest to avoid that double whammy.

Whatever you make save 15% and invest it wisely.  Eat crackers if you have to.











Title: Re: IroNat
Post by: IroNat on October 21, 2018, 07:40:04 AM
10/21

Squats - 4x3 and 4x2
Calf Triset - 3 sets
Title: Re: IroNat
Post by: IroNat on October 22, 2018, 09:18:34 AM
10/22

Muscle clean & press - 5x3 and 3x2  then 5,5,9 with less weight
Bench press - 5,5,5,4,4
Weighted leg raises - 3x12
Stomach vacuums - 2 x 1 minutes
Title: Re: IroNat
Post by: oldtimer1 on October 22, 2018, 11:26:37 AM
I train at home.  Haven't belonged to a commercial gym since '94.  I have a very adequate home gym.  Mainly free weights with just a few basic machines like a lat pull, seated calf, leg curl/extension.

Nothing against commercial gyms though and I've casually thought about joining one for the social aspects.  The whole chain gym thing kind of turns me off frankly.  Getting on the credit card deduction thing doesn't appeal to me.  In my town there are several chain gyms.  I've only been in a Golds one time in the early 1980s when they were first franchising.  There is a big one about 2 miles from me.  Other chains and Crossfit gyms nearby too.  Only one garage type gym but it is a sports training/personal training place the son of an acquaintance of mine owns so it would not be right for me.

As far as routines I've done them all.  Full body, splits, HIT, etc.  All depends on the goal.

I'm doing my current routine because I'm trying to regain strength.  I'm getting older (60) and want to have more strength.  Hopefully to retain as much strength as I can.  So the best way to do that is low reps and long rest periods (4 minutes) between sets so you can lift heavier.  Even though only a few exercises it takes me 1.5 to almost 2 hours.

For example on a squat day I do maybe 8 warmup sets and then 8 more work sets.  So that takes well over an hour just for that.  Then I do calves which is fast (3 sets) and maybe curls and some abs.  So it takes almost 2 hours!  

To get stronger requires a progressive system of training.  There has to be a method by which you progressively increase the weight lifted.  It doesn't have to be complicated but there has to be some methodology.  Bodybuilding is different since it focuses on pumping the muscle with higher reps and using a variety of movements.  Not as conducive to maximal strength gains.

The way I am training currently I have to forget about getting pumped and all that bodybuilding mentality.  Bodybuilding is good.  "Building the body".  

Bodybuilding as it practiced is unhealthy.  








The commercial gym I'm training in is a hard core dump with a lot of very old equipment. Most of the machines are 30 years old. He doesn't require a contract so no credit card deductions. Pay $99 for 4 months. When it's over it's over. The super gym a mile away.  It has the latest and greatest equipment. No chalk allowed or deadlifts. Maybe has 30 treadmills and other cardio equipment. The beautiful people train there in their perfect workout clothing. A lot of hot women in those panty hose work out pants. The commercial gym I go to the people never has a fashion show. It's either old people or hard core people working out.

I have a nice set up in my basement. I built the house with 9 foot ceiling in the basement so I can lift over head. For all the decades of working out at home and work gyms I found my recent love of working out in this commercial gym such a nice change of pace. So many serious workout guys come to this place. Again it's a collection of old people, cops, firemen, convicts and some others.

A few pictures of my basement gym.
Title: Re: IroNat
Post by: oldtimer1 on October 22, 2018, 11:28:34 AM
A few more. Really hard to see it all. Not as dark as the pictures show. I got satellite radio down there. The music is always what I like.
Title: Re: IroNat
Post by: oldtimer1 on October 22, 2018, 11:36:09 AM
Last pic for now.
Title: Re: IroNat
Post by: IroNat on October 22, 2018, 01:09:23 PM
That's an excellent home gym you have.  Very nice equipment.

And $25/mo for the commercial gym you go to is a great deal.

I wish my basement ceiling was higher so I could lift overhead in it.  If I do that I have to go in my garage.

Title: Re: IroNat
Post by: oldtimer1 on October 22, 2018, 05:26:32 PM
That's an excellent home gym you have.  Very nice equipment.

And $25/mo for the commercial gym you go to is a great deal.

I wish my basement ceiling was higher so I could lift overhead in it.  If I do that I have to go in my garage.



When I had my stuff in a low ceiling basement I did my presses seated. Wasn't a bad situation.
Title: Re: IroNat
Post by: IroNat on October 24, 2018, 07:24:32 AM
10/24

Squats - 5x3 and 3x2 then 5x5 at reduced weight
Calf Triset - 3 sets
Dumbbell side bends - 3x12
Title: Re: IroNat
Post by: oldtimer1 on October 24, 2018, 07:17:52 PM
10/24

Squats - 5x3 and 3x2 then 5x5 at reduced weight
Calf Triset - 3 sets
Dumbbell side bends - 3x12
When you squat do what style do you use? Is it a  power lifter style, Olympic lifter or bodybuilder style? I define it like this. Power is very low trap placement. Generally a very wide stance and bending at the waist going slightly more than a half squat. I think Mike Bridges the power lifting great called it a hip lock.  Olympic is high trap placement with a medium leg stance with the knees outward. Upright stance and really sinking it. I define a bodybuilder squat as a cross between the two. Looking at the way Franco and Arnold squatted defined it's form me. Some what high bar placement. Narrow stance going deep but not all the way like an Olympic lifter.  I use the the third method most of the time now when I bar squat.

My biggest addition to my lifting routine is adding a few select body weight exercises. I've gotten some really good feed back from adding one  set of body weight squats at the end of my weight leg workout. Try it sometime. Do 50 reps of deep moderate cadence body weight squats. I think you'll agree it was worth it. The pump is fantastic and the next day you will feel the results in the form of soreness. Having good feed back too over doing single leg calf raises with the leg locked. Most guys using big numbers with a standing calf machine are surprised they can't get 15-20 good reps.
Title: Re: IroNat
Post by: IroNat on October 25, 2018, 04:20:51 AM
I always used what you call the bodybuilder squat.

While I have varied it at times I generally used a very narrow stance, like only about a handswidth and went to parallel.  I thought this would hit my quads more.

In my early 20s I used to go pretty heavy and used ace bandages for knee wraps.  My knees got pretty sore.  I don't use wraps now.

Lately I've been trying to increase my flexibility and doing more of an olympic style going below parallel.  For these I use a wider stance.  I set the safety pins below parallel and go down until the bar rests on the pins, pretty much as low as I can go.  A slight pause and then back up.

I'm being as careful as possible.  They don't bother my knees so far.

Never did low back squats like powerlifters.

For calves I do my standing raises with a barbell in a power cage using a 2x10 for a block.  Usually around 8-15 reps per set.  I could never get many reps with heavy weights.  Right now I'm using 250 lbs. and get 10-15 reps with a pause at the bottom.  Superset with front calf raises (no weight for about 30 reps) and seated calf raises for 12-15 reps.

Here's an interesting pic of the stress on the knee at various angles.

Title: Re: IroNat
Post by: IroNat on October 25, 2018, 09:51:37 AM
10/25

Muscle clean & press - 6x3 and 2x2
Standing behind neck presses - 5x5 light weight
Bench press - 4x5 and 1x4
Weighted leg raises - 3x12
Title: Re: IroNat
Post by: IroNat on October 27, 2018, 07:56:47 AM
10/2

Squats - 6x3 and 2x2
Calf triset - 3 sets
Dumbbell side bends - 3x12
Title: Re: IroNat
Post by: IroNat on October 28, 2018, 10:56:26 AM
10/28

Muscle clean & press - 7x3 & 1x2
Behind neck press - 5,4,4,4
Bench press - 5x5
Wide grip barbell curls - 2x20
Weighted leg raises - 3x12
Title: Re: IroNat
Post by: oldtimer1 on October 28, 2018, 01:06:57 PM
Thinking about going to a whole body routine instead of a split. I just can't figure out how to split my workout time between my lifting and running. I find it really tough to do a double in the same day.  Years back I did a whole body routine twice a week and spent the other days  running. Made incredible progress with my running times doing that. Also thought splitting the body in half then lifting a day and running a day. Haven't decided. I see all my friends who are good runners never lift. All the ones doing great with strength training either do no cardio or a joke of a cardio session. Months away from 60 and I'm still trying to figure out training.  ;D
Title: Re: IroNat
Post by: IroNat on October 28, 2018, 04:14:23 PM
Train full-body with weights 2-3 days a week and run on off days.

or

Run on same days you train and rest completely on off days

Title: Re: IroNat
Post by: IroNat on October 31, 2018, 06:40:39 AM
10/31

Squats - 7x3 & 1x2
Calf triset - 3 sets
Wrist roller - many sets between other exercises
Dumbbell side bends - 3x12
Title: Re: IroNat
Post by: IroNat on November 01, 2018, 10:12:19 AM
11/1/18

Muscle clean & press - 8 sets of 3 (8x3)
Bench press - 1x5 & 4x4
Wide grip barbell curls - 3x12
Wrist roller - Up and down twice x 3 sets
Weighted leg raises - 3x12

I'm going to do 2 days on and 2 days off and see how I feel.

So taking tomorrow and next day off.
Title: Re: IroNat
Post by: IroNat on November 04, 2018, 12:25:34 PM
11/4

Two days off felt like a LONG time.  Did I notice any positive effects?

Not really.  I felt pretty sore on the second day.  Soreness is usually worse on the 2nd day off.

Was I noticeably stronger with the extra day off?  No.

I'll see what happens tomorrow with pressing.

Today:

Squats - 8x3
(Did not do a triset of calves today but did each exercise separately which takes longer.  I think doing the triset is more efficient.)
Standing calf raise - 3 sets of 10-12
Reverse calf raise - 3 sets of 30 (bodyweight)
Seated calf raise - 3 sets of 10-15
Wide grip barbell curls - 3x12
Wrist roller - 3x12
Dumbbell side bends - 3x12
Title: Re: IroNat
Post by: oldtimer1 on November 04, 2018, 05:20:36 PM
11/4

Two days off felt like a LONG time.  Did I notice any positive effects?

Not really.  I felt pretty sore on the second day.  Soreness is usually worse on the 2nd day off.

Was I noticeably stronger with the extra day off?  No.

I'll see what happens tomorrow with pressing.

Today:

Squats - 8x3
(Did not do a triset of calves today but did each exercise separately which takes longer.  I think doing the triset is more efficient.)
Standing calf raise - 3 sets of 10-12
Reverse calf raise - 3 sets of 30 (bodyweight)
Seated calf raise - 3 sets of 10-15
Wide grip barbell curls - 3x12
Wrist roller - 3x12
Dumbbell side bends - 3x12


I find it weird that I rarely feel sore from training. I get stiff from running but I think I have been lifting for so long I never get sore from lifting. Maybe if I went to volume it would be a shock to the muscles and I would get sore.
Title: Re: IroNat
Post by: IroNat on November 05, 2018, 06:58:32 AM
11/5

Muscle clean & press - 1x3 and 7x2
Bench press - 5,5,4,4,4
Wide grip barbell curls - 3x12
Wrist roller - 3x12
Weighted leg raises - 3x12
Title: Re: IroNat
Post by: IroNat on November 07, 2018, 08:27:55 AM
11/7

Squats - 1x3 and 7x2 (added 10 lbs and begin new cycle)
Calf triset - 3 sets
Wide grip barbell curls - 5 sets of increasing weight with reps of 10-12
Wrist roller - 3 sets of 3 times each set
Grip machine - 3x12
Dumbbell side bends - 3x12
Title: Re: IroNat
Post by: IroNat on November 08, 2018, 08:49:24 AM
11/8

Clean & press - 2x3 and 6x2
Bench press - 3x5 and 2x4
Wrist roller -  3 sets of 3 times up and down both ways
Weighted leg raises - 3x12
Cable crunches - 1 set of 20
Title: Re: IroNat
Post by: oldtimer1 on November 08, 2018, 09:46:31 AM
I said it before. The clean and press is a fantastic exercise. Works on power and strength.
Title: Re: IroNat
Post by: IroNat on November 08, 2018, 12:30:55 PM
I said it before. The clean and press is a fantastic exercise. Works on power and strength.

It really is. 
Title: Re: IroNat
Post by: IroNat on November 11, 2018, 10:42:27 AM
11/11

Squats - 2x3 and 6x2
Calf triset - 3 sets of 10-12 reps
Wide grip barbell curls - 5 Sets of 12 pyramiding the weight
Wrist roller - 3x12
Dumbbell side bends - 3x12
Cable crunches - 2x20
Grip machine - 3x12
Title: Re: IroNat
Post by: oldtimer1 on November 11, 2018, 04:05:40 PM
I keep saying I will go to volume for a period or whole body routines but I never get there. Next week I'm thinking just another week of low sets.
Title: Re: IroNat
Post by: IroNat on November 12, 2018, 03:39:39 AM
I keep saying I will go to volume for a period or whole body routines but I never get there. Next week I'm thinking just another week of low sets.


I guess what it comes down to is setting your goal or target that you are training for.

Is it strength?  Endurance?  Size?  Definition?  Whatever it is you first have to decide that.  Maybe a combination of things.  Some goals are not compatible though like training for size AND extreme definition.  Not compatible.

After determining your goal, then set up your training routine to achieve that goal or combination of goals.

For me, right now, it's kind of simple.  My goal is to get stronger in three movements: squat, clean & press, and bench press.

It's simple because it is easily measureable.  Success is lifting more weight.  Structuring the routine is also fairly simple.  Choose a progressive program.  

So what "counts" is improvement in those three lifts.  Doing more weight in incline flies or dumbbell side bends is ancillary to that.  Of course I might have other things going on like "not getting fat" or "improve my aerobic capacity" etc. but those are also subordinate to the strength goals.  

Now if my goal was something more intangible like a better physique or " getting ripped" then I would need a different plan.  

So you ask yourself the question:  What is my goal in lifting weights?  How can I measure improvement?  How can I measure success?  

Most people go into the gym and do 3 sets of 10 and go around to the different machines hitting bodyparts.  That's good but how do they move forward from that on a daily and weekly basis?  What is the basis for determining improvement?  More reps, more weight, looking in the mirror, losing weight, gaining weight, etc?

If they workout for 6 months and then look back, how do they decide if they have improved and moved toward their goal?



Title: Re: IroNat
Post by: oldtimer1 on November 12, 2018, 04:40:34 AM
Getting stronger isn't a true goal but I try. It's keeping the strength I have. I guess if I would specialize in lifts like a power lifter I could go up in numbers but that wouldn't satisfy my other goals of looking like an athlete. I see the power lifters in my gym stay on one exercise for an incredible length of time to my doing 6/8 exercises or more during the same. I will do a power lift like a deadlift at the end of back/chest day for something like 2 sets of 4 reps then one single rep attempt. Done an over in under 6 minutes. Watching some of the powerlifters they come in and do the deadlift first. With all the rest between sets 45 minutes they are still on that one exercise. Maybe what I'm trying to say succinctly is that I do bodybuilding type routines when I work out. Training for muscular endurance is a partial goal. Lucky I can walk to my car at the end. Maybe the reality of my bottom line  goal is to keep in shape as I age.
Title: Re: IroNat
Post by: IroNat on November 12, 2018, 06:02:29 AM
Getting stronger isn't a true goal but I try. It's keeping the strength I have.

Well, that's simple to do that.  Just take your current routine and write down for each exercise your weight, reps, and sets you currently can do.

Then you just lift those same numbers when you workout.  You do not have to change anything, just hit those numbers.

Note I said "simple", not easy.

The human body is like a bathtub with an open drain.  To maintain you have to put water in at the same rate it drains out.  Put more in water (increase intensity in whatever form you measure) and the tub fills up.  Put less water in (reduce intensity) and the water level drops.  To maintain the new higher or lower level you have to keep adding the right amount of water.

Of course at the upper end there are limits.  You can only get to a certain higher level and that is genetic and most people are not interested in reaching their absolute limit.
Title: Re: IroNat
Post by: IroNat on November 12, 2018, 09:39:31 AM
11/12

Clean & press - 3x3 and 5x2
Hang pulls - 3x3
Bench press - 4x5 and 1x4
Weighted leg raises - 3x12
Cable crunches - 2x20
Title: Re: IroNat
Post by: oldtimer1 on November 12, 2018, 12:38:29 PM
Well, that's simple to do that.  Just take your current routine and write down for each exercise your weight, reps, and sets you currently can do.

Then you just lift those same numbers when you workout.  You do not have to change anything, just hit those numbers.

Note I said "simple", not easy.

The human body is like a bathtub with an open drain.  To maintain you have to put water in at the same rate it drains out.  Put more in water (increase intensity in whatever form you measure) and the tub fills up.  Put less water in (reduce intensity) and the water level drops.  To maintain the new higher or lower level you have to keep adding the right amount of water.

Of course at the upper end there are limits.  You can only get to a certain higher level and that is genetic and most people are not interested in reaching their absolute limit.


My limits were hit in my youth. Many times I train to failure. Many times I run to failure. Hitting personal bests are not going to happen anymore unless I specialize in a few lifts.
Title: Re: IroNat
Post by: IroNat on November 12, 2018, 01:57:49 PM
My limits were hit in my youth. Many times I train to failure. Many times I run to failure. Hitting personal bests are not going to happen anymore unless I specialize in a few lifts.

You don't have to hit personal bests.  Just keep doing as much as you do currently.

Homeostasis.

You did flat DB press today 8 @ 85 today so 8 or more at 85 is your target whenever you do it.

If you can do that when you are 70 it'll be a very good place to be.

Title: Re: IroNat
Post by: IroNat on November 14, 2018, 09:43:52 AM
11/14

Squats - 3x3 and 5x2
Calf triset - 3 sets
Wide grip barbell curls - 3x10-12
Wrist roller - 3 sets
Dumbbell side bends - 3x12
Cable crunches - 1x20 and 1x10
Title: Re: IroNat
Post by: IroNat on November 15, 2018, 09:17:40 AM
11/15

Clean & press - 4x3 and 4x2
Clean pulls from floor - 5x3
Bench press - 5x5
Weighted leg raises - 3x12
Title: Re: IroNat
Post by: IroNat on November 18, 2018, 11:56:07 AM
11/18

Squats - 4x3 and 4x2
Calf triset - 3 sets
Medium grip barbell curls - 5 sets of 8-12 reps pyramiding the weight
Wrist roller - 3 sets reverse only
Dumbbell side bends - 3x12
Cable crunches - 2x12
Title: Re: IroNat
Post by: IroNat on November 19, 2018, 01:05:07 PM
11/19

Clean & press - 5x3 and 3x2
Clean pulls from floor - 3x3
Bench press - 1x5 and 4x4
Weighted leg raises - 3x12
Airdyne - 7 minutes of 20 sec intervals
Title: Re: IroNat
Post by: IroNat on November 21, 2018, 08:05:48 AM
11/21

Not training tomorrow so combining some things today to stay on track.
Will train next on 11/25.

Clean & press - 6x3 and 2x2
Squats - 5x3 and 3x2
Calf triset - 3 sets
Bench press - 2x5 and 3x4
Cable crunches - 2x15
Title: Re: IroNat
Post by: oldtimer1 on November 21, 2018, 09:55:51 AM
Have a Happy Thanksgiving. I'm eating like I'm trying to gain 100lbs. Wive made 4 pies and cookies for desert. There will be beer, wine, champagne and if my son in law talks me into it some Whiskey. My Italian wife goes all out. She has been preparing for days.  I think I will start the day with some cardio and boxing stuff. Can't believe my gym is open till 1PM. 
Title: Re: IroNat
Post by: IroNat on November 21, 2018, 10:26:22 AM
Have a Happy Thanksgiving. I'm eating like I'm trying to gain 100lbs. Wive made 4 pies and cookies for desert. There will be beer, wine, champagne and if my son in law talks me into it some Whiskey. My Italian wife goes all out. She has been preparing for days.  I think I will start the day with some cardio and boxing stuff. Can't believe my gym is open till 1PM. 

Same to you.

Eat and drink everything in sight.  It's allowed on Thanksgiving.

Enjoy!

Title: Re: IroNat
Post by: IroNat on November 25, 2018, 10:22:17 AM
11/25

Squats - 6x3 and 2x2
Calf triset - Standing calf raise, reverse calf raise, seated calf raise - 2 min set  each
Medium grip barbell curls - 1 set of 12 and 1 set of 10 increasing the weight
Wrist roller - reverse only
Dumbbell side bends - 3x12






Title: Re: IroNat
Post by: oldtimer1 on November 25, 2018, 12:40:57 PM
I try to avoid training on weekends. Just me. I wanted to run today but said to hell with it.
Title: Re: IroNat
Post by: IroNat on November 25, 2018, 02:50:49 PM
I try to avoid training on weekends. Just me. I wanted to run today but said to hell with it.

I've been on a Sunday-Monday-Wednesday-Thursday schedule for awhile.

No particular reason.
Title: Re: IroNat
Post by: IroNat on November 26, 2018, 11:22:27 AM
11/26

Clean & press - 7x3 and 1x2
Clean pull from floor - 3,2,2
Bench press - 3x5 and 2x4
Cable crunches - 3x12
Title: Re: IroNat
Post by: IroNat on November 28, 2018, 07:20:14 AM
11/28

Squats - 7x3 and 1x2
Calf triset - 3 sets
Medium grip barbell curls - 4x12
Wrist roller - reverse only - 1 set until tired
Dumbbell side bends - 3x12
Title: Re: IroNat
Post by: oldtimer1 on November 28, 2018, 04:22:29 PM
What's the calf triset; Standing, seated and leg press?
Title: Re: IroNat
Post by: IroNat on November 29, 2018, 04:05:54 AM
What's the calf triset; Standing, seated and leg press?

Standing calf raises supersetted with reverse calf raises supersetted with seated calf raises.

Rest about a minute.

Repeat 3 times.

Gets it over quickly and actually seems to work if you do it consistently 2-3 times a week.

Title: Re: IroNat
Post by: IroNat on November 29, 2018, 11:14:49 AM
11/29

Clean & press - 8x3
Bench press - 4x5 and 1x4
Cable crunches - 3x12
Title: Re: IroNat
Post by: IroNat on December 02, 2018, 07:10:34 AM
12/2

Squats - 8x3
Calf triset - 3 sets
Medium grip barbell curls - 4x12 and 1x7
Dumbbell side bends - 3x12
Wrist roller - reverse only

Three tired workouts in a row.  Time for a week off to recover and re-energize.



Title: Re: IroNat
Post by: oldtimer1 on December 02, 2018, 10:23:02 AM
I haven't had a week off for a long time. Even when I went on vacation I still trained in the crappy hotel gym. I can be my own worst enemy.
Title: Re: IroNat
Post by: IroNat on December 02, 2018, 12:02:59 PM
I haven't had a week off for a long time. Even when I went on vacation I still trained in the crappy hotel gym. I can be my own worst enemy.

Taking time off generally drives me crazy but it's smart to do it every so often.

Gives those little aches & pains a chance to heal.
Title: Re: IroNat
Post by: oldtimer1 on December 03, 2018, 10:23:00 AM
Taking time off generally drives me crazy but it's smart to do it every so often.

Gives those little aches & pains a chance to heal.

True. Also puts the adaptation response to stress again in high gear again.
Title: Re: IroNat
Post by: IroNat on December 09, 2018, 08:42:41 AM
12/9

Back at it after a week off.  

Calf triset - 3 sets
Box squats - 1x3 and 7x2
Close grip lat pulldowns - many sets of 12 reps between the squat sets
Medium width grip barbell curls - 4x12 and 1x7
Dumbbell side bends - 3x12
Wrist roller - reverse only - 1 set until fatigued

Going to the box squat for awhile (maybe).

Title: Re: IroNat
Post by: IroNat on December 10, 2018, 08:15:36 AM
12/10

Clean & press - 1x3 and 7x2 (Pretty darn cold in the garage!)
Clean pulls - 3,3,2
Bench press - 5x5
Cable crunches - 3x12
Title: Re: IroNat
Post by: oldtimer1 on December 10, 2018, 10:42:02 AM
I train in my basement and it's always comfortable regarding the temperature. When I trained in my garage I used one of those propane heaters that connects to a common BBQ propane tank. It will heat a garage quick but just keep the garage door open about 4 inches for ventilation. Just get the garage hot enough so it's not freezing. Maybe 50 degrees. I used the propane tank for many winters. It works great.

I'm goofing off today with a day off of work. It's almost 2 PM and I haven't trained yet. Going now.
Title: Re: IroNat
Post by: IroNat on December 10, 2018, 11:20:54 AM
To do overhead presses I have to go in the garage.  My basement is not high enough for me to standing press.

Other than that I'm in the basement.  I have a standard size power cage but again, can't do standing presses in it.

I'm 6'2".  I can press dumbbells between the rafters but the barbell is a no-go.

I'm going to stop by Home Depot and pick up some mechanic gloves to wear.  That bar is like ice.

I have an old pair but the fingers are worn out and I definitely want to keep the standing press going. 

Title: Re: IroNat
Post by: oldtimer1 on December 10, 2018, 06:46:51 PM
I would put my hands near the propane heater then touch the bar. Warm enough to lift with then. This will heat a garage quick. Just remember you don't want the garage to be 70 degrees. You just want it around 50. It is dangerous is my only warning. I kept the garage door cracked about 4 inches and when the garage was about 45 to 50 I closed it and turned off the heater. Again it could be fatal if you're not careful. You just need the garage warm enough so it's not freezing.

https://www.homedepot.com/p/ZOBO-30-000-BTU-Propane-Tank-Top-Heater-ZBTT30/301695639
Title: Re: IroNat
Post by: IroNat on December 11, 2018, 03:52:12 AM
I would put my hands near the propane heater then touch the bar. Warm enough to lift with then. This will heat a garage quick. Just remember you don't want the garage to be 70 degrees. You just want it around 50. It is dangerous is my only warning. I kept the garage door cracked about 4 inches and when the garage was about 45 to 50 I closed it and turned off the heater. Again it could be fatal if you're not careful. You just need the garage warm enough so it's not freezing.

https://www.homedepot.com/p/ZOBO-30-000-BTU-Propane-Tank-Top-Heater-ZBTT30/301695639

That's a good heater.  I don't think I'll go for it right now though.

I've never seen that particular model before.

Title: Re: IroNat
Post by: oldtimer1 on December 11, 2018, 05:13:10 AM
That's a good heater.  I don't think I'll go for it right now though.

I've never seen that particular model before.



Same model I have used for years of Jersey winters when I lifted in a garage. Pumps out a ton of heat unlike electric heaters that do nothing for a cold garage. The price is right too.
Title: Re: IroNat
Post by: Primemuscle on December 11, 2018, 11:18:39 AM
11/28

Squats - 7x3 and 1x2
Calf triset - 3 sets
Medium grip barbell curls - 4x12
Wrist roller - reverse only - 1 set until tired
Dumbbell side bends - 3x12

Do you go pretty heavy on squats? If so, have you tried doing a lighter warm-up set with more reps before you get to it.
Title: Re: IroNat
Post by: IroNat on December 11, 2018, 01:46:57 PM
Do you go pretty heavy on squats? If so, have you tried doing a lighter warm-up set with more reps before you get to it.

I try to go as heavy as possible but I am 60 years old so heavy is relative!

I do an initial warmup set with just the bar for 10 reps.

Then do additional warmup sets of 5s, 3s and singles as I add weight in 20-30 lb increments until I reach my work weight for the day.

This is not written in stone.  I might jump the weight a bit at first for example, empty bar, 90, 135, 185, etc.  depending on how I feel.  If I feel lousy I will advance the weight in smaller increments.

So quite a few warmup sets!  10 warmup sets or more sometimes.  I only rest for 1 minute between warmup sets using a timer.  I use a timer just about all the time when I train to time my rests so I don't take either too much time or too little time between sets.  My tendency is to take too little time between sets.  Rests between heavy low rep work sets are 3-4 minutes.

The reason I do many warmup sets is to prevent injury by GRADUALLY advancing the weight during warmups.

After reaching my work set weight I do my 8 work sets which are somewhere in the range of 75-85% of max.

I do the same thing with my clean and press and the bench press but not for the higher rep bodybuilding type exercises.  Still I would do a set or two of warmups if needed.
Title: Re: IroNat
Post by: IroNat on December 12, 2018, 10:12:33 AM
12/12

High bar squat - 2x3 and 6x2
alternate sets with...
Close grip lat pulldowns - 8x12
Calf triset - 3 sets
Medium width grip barbell curls - sets of 12 increasing the weight to a set of 8 (5 sets total)
Dumbbell side bends - 3x12 each side
Wrist roller - reverse only - 1 set until fatigued

Title: Re: IroNat
Post by: IroNat on December 13, 2018, 10:18:22 AM
12/13

Clean & press - 2x3 and 6x2
Clean pulls - 3x3
Bench press - 1x5 and 4x4
Cable crunches - 3x12
Title: Re: IroNat
Post by: oldtimer1 on December 13, 2018, 08:45:08 PM
Clean pulls is one of the best exercises to increase power. Power is the most important attribute in so many sports. It's how fast you can explosively release your strength. How many big bench guys hit the heavy bag like a little girl? I will answer, many. I see it all the time in my gym when I see them hit the heavy bag. They have strength but lack power.

When I was a sprinter in my youth I had no idea how to even do a power clean. I did clean pulls. My sprints speed and vertical leap increased. Being the winner in sports the innate ability is the most important attribute but you can also increase it through the right auxiliary exercises. Ben Johnson was a hard core lifter. In the Olympic village he was seen benching over 400lbs at a body weight of around 165lbs. He concentrated on the squat, power clean and bench with some other exercises thrown in. Carl Lewis never lifted but relied on his innate talent developed through specific sprint and jump training. Johnson also had some help from Winstrol I believe. Never forgot how Johnson won the gold medal that he was stripped of and he appeared to turn off his motor with 5 meters to go. Who knows what he would have been timed in?
Title: Re: IroNat
Post by: IroNat on December 17, 2018, 03:45:23 AM
12/16

Squats - 3x3 and 5x2
Close grip lat pulls - many sets of 12 alternated with squats
Calf triset - 3 sets
Medium grip barbell curls - 4x12 and 1x9
Dumbbell side bends - 3x12
Wrist roller reverse only - 1 set until fatigued
Title: Re: IroNat
Post by: IroNat on December 17, 2018, 07:50:57 AM
12/17

Clean & Press - 3x3 and 5x2
Bench press - 2x5 and 3x4
Cable crunches - 3x12
Title: Re: IroNat
Post by: oldtimer1 on December 17, 2018, 07:38:24 PM
Thinking about whole body routine. Contrary to what anyone thinks I feel it's the hardest routine you can do as opposed to a split.
Title: Re: IroNat
Post by: IroNat on December 19, 2018, 12:49:31 PM
12/19

Squats - Sets of 3 reps adding weight up to a top set of 2 reps
alternated with Seated Cable Rows - sets of 12 reps
Calf triset - 3 sets
Med. grip barbell curls - sets of 12 adding weight up to a set of 10
Dumbbell side bends  - 3x12
Wrist roller - reverse only - one set until fatigued
Title: Re: IroNat
Post by: IroNat on December 21, 2018, 11:49:35 AM
12/21

Clean & press - Sets of 3 reps adding weight to top set of 1
Bench press - Sets of 5 reps to a top set of 3 reps
Cable crunches - 3x12
Title: Re: IroNat
Post by: IroNat on December 23, 2018, 08:16:03 AM
12/23

Squats - Sets of 3 reps increasign weight each set to a top set of 1 rep
Seated low cable rows - 5x12
Calf triset - 3 sets
Dumbbell side bends - 3x12
Reverse wrist roller - 2 sets
Title: Re: IroNat
Post by: IroNat on December 26, 2018, 10:00:21 AM
12/26

Clean & press - Sets of 3 adding weight each set up to 2 sets of 1
Jerks behind the neck - Sets of 3 adding weight each set
Bench press - Sets of 5 adding weight each set, a set of 2 and two sets of 1
Cable crunches - 3x12
Title: Re: IroNat
Post by: IroNat on December 28, 2018, 09:13:19 AM
12/28

Squats - 3's and set of 1 adding weight each set
Seated cable rows - 3x12
Calf triset - 3 sets
Single leg extensions - 2x20
Medium width grip barbell curls - 5x12
Dumbbell side bends - 3x12
Wrist roller reverse only - 2 sets
Title: Re: IroNat
Post by: IroNat on December 30, 2018, 08:51:38 AM
12/30

Last workout of 2018.

Clean & press - 3's adding weight up to a set of 2 and an attempt at a single which failed.
Jerks behind neck - 3's adding weight up to a set of 2
Bench press - 3's adding weight each set
Cable crunch - 3x12
Title: Re: IroNat
Post by: IroNat on January 02, 2019, 11:05:21 AM
1/2/19

Squats - Several sets of 8-10 reps with lighter weight
Calves - 3 sets of standing calf raises, 1 set of reverse calf raises
Wide grip lat pulldowns - 3x12
Med width barbell curls - 5x12
Reverse wrsit roller - 1 set
Dumbbell side bends - 3x12
Title: Re: IroNat
Post by: IroNat on January 04, 2019, 09:01:21 AM
1/4/19

Clean & press - worked up to a top single, then reduced weight and did 6 reps
Jerks behind neck - 3x3 of increasing weight
Bench press - worked up to a top single, then less weight and did 7 reps
Cable crunches - 3x12
Title: Re: IroNat
Post by: IroNat on January 06, 2019, 09:42:28 AM
1/6/19

Box squats - Sets of 5 increasing the weight
Wide grip lat pulldowns - Sets of 12 alternating with squats
Seated calf raises supersetted with reverse calf raises - 5x12
Med grip barbell curls - Sets of 12 reps increasig the weight
Dumbbell side bends - 3x12
Reverse wrist roller - 1 set until fatigued
Title: Re: IroNat
Post by: IroNat on January 09, 2019, 12:09:02 PM
1/9/19

Squat clean - 3x3
Muscle clean & press - 3 x 3
Bench press - 5's and 3
Wide lat pulldowns - 12's
Cable crunches - 3x12
Title: Re: IroNat
Post by: IroNat on January 14, 2019, 09:49:44 AM
1/11/19
Box squats - 3x5
Calf triset - 3 sets
Med grip barbell curls - 5x12
1 arm farmers walk - 2x 60 feet
Title: Re: IroNat
Post by: IroNat on January 14, 2019, 09:51:31 AM
Clean & press - 1x3 and 7x2 and 2x12
Bench press - 4x5 and 1x4
Wide lat pulldowns - 4x12
1 arm farmers walk - 3x 60 feet each arm
Title: Re: IroNat
Post by: IroNat on January 18, 2019, 04:53:19 AM
1/18/19

Bodyweight squats - 50 reps
Bodyweight lunges - 5x10
Calf triset - 3 sets
Med grip barbell curls - 5x12
superset with
Tricep pushdowns - 5x12
1 arm farmers walks - 3 x 60 feet each side

Hips have been tight so just bodyweight squats.  Lunges to stretch out hips.

1 arm farmers walks for the core.  When you do these your core is totally flexed,
Title: Re: IroNat
Post by: oldtimer1 on January 18, 2019, 10:20:12 AM
Body weight squats are great especially if you go really deep. Try some body weight single leg calf raises with your knee locked. A lot of value to it. Seen guys use hundreds of pounds in the standing calf and they can't do 15 single leg calf raises with their body weight.
Title: Re: IroNat
Post by: IroNat on January 19, 2019, 06:34:36 AM
Clean & press - 2x3 and 6x2
Bench press - 5x5
Wide lat pulldowns - 5x12
Title: Re: IroNat
Post by: IroNat on January 21, 2019, 08:24:19 AM
Body weight squats - 30 reps
Bodyweight lunges - 5x10
Calf triset - 3 sets
Med grip Barbell curls - 5x12
Tricep pushdowns - 5x12
1 arm farmers walks - 3x12
Title: Re: IroNat
Post by: IroNat on January 23, 2019, 11:01:20 AM
Clean & press - 3x3 and 5x2
Bench press - 1x5 and 4x4
Wide lat pulldowns - 5x12
Title: Re: IroNat
Post by: IroNat on January 26, 2019, 09:03:03 AM
1/26

Bodyweight squats - 3 sets of 30
Leg curls - 3 sets max reps
Standing Calf - 3 sets max reps
Reverse calf raises - 3 sets max reps
Med grip barbell curls - 3 sets max reps
superset with
Tricep pushdowns - 3 sets max reps
Reverse Wrist roller - 1 sets
Title: Re: IroNat
Post by: oldtimer1 on January 26, 2019, 11:59:41 AM
I go on T nation from time to time. There was a couple of articles in there about bodyweight calf raises, squats and lunges. As weight lifters most probably have the same attitude that I had in that we dismiss body weight exercises. I know several times in my life going through basic training and advance stuff where it was all running and body weight exercises. They can reduce any man into submission.

At the time Asbury Park, NJ use to be a poor black town for the most part. Then the gays moved in and it's now the hip happening place for restaurants, bars and clubs. Back in the day when it was a hell hole I drove by a broken down play ground when I was working in the area. No kids used it but there were a group of men working out on the play ground apparatus.  They were doing things like dips, chins, push ups body weight squats and other stuff. It was summer and these black guys were ripped and muscular. Impressive builds. The next town over was Bradley beach. An somewhat affluent white town with a gym that had everything you can think of in terms of equipment. Prior to seeing the play ground work out guys I was in that gym. Nothing but out of shape white guys that had everything thing they needed.  If I had only two choices where to work out it would have been that playground. 
Title: Re: IroNat
Post by: IroNat on January 28, 2019, 03:47:49 AM
I go on T nation from time to time. There was a couple of articles in there about bodyweight calf raises, squats and lunges. As weight lifters most probably have the same attitude that I had in that we dismiss body weight exercises. I know several times in my life going through basic training and advance stuff where it was all running and body weight exercises. They can reduce any man into submission.

At the time Asbury Park, NJ use to be a poor black town for the most part. Then the gays moved in and it's now the hip happening place for restaurants, bars and clubs. Back in the day when it was a hell hole I drove by a broken down play ground when I was working in the area. No kids used it but there were a group of men working out on the play ground apparatus.  They were doing things like dips, chins, push ups body weight squats and other stuff. It was summer and these black guys were ripped and muscular. Impressive builds. The next town over was Bradley beach. An somewhat affluent white town with a gym that had everything you can think of in terms of equipment. Prior to seeing the play ground work out guys I was in that gym. Nothing but out of shape white guys that had everything thing they needed.  If I had only two choices where to work out it would have been that playground. 

My knees have been bothering me along with hips feeling tight.

High rep bodyweight squats, etc. to get some blood into those sore joints.
Title: Re: IroNat
Post by: IroNat on January 28, 2019, 11:51:58 AM
1/28/19

Clean & press - 4x3 and 4x2
Bench press - 2x5 and 3x4
Wide lat pulldowns - 4x12

Title: Re: IroNat
Post by: IroNat on January 30, 2019, 08:55:18 AM
1/30/19

Airdyne - 10 intervals of 20sec
Leg curls - 3 sets to failure
Med grip barbell curls - 3 sets to failure
1 arm farmers walk - 3 sets of 60 feet each
Reverse wrist roller - 1 set
Standing calf raises and reverse calf raises - 3 sets to failure each

Title: Re: IroNat
Post by: IroNat on February 01, 2019, 11:08:35 AM
2/1/19

Airdyne - 10x20sec intervals
Standing calf raises - 3 sets to failure
Power cleans - 5x3
1 arm dumbbell press - 5x3 and 3x2
Wide lat pulls - 5x12
Bench press - 3x5 and 2x4
Title: Re: IroNat
Post by: IroNat on February 04, 2019, 10:08:19 AM
2/4/19

Clean & press - 6x3 and 2x2
Standing calf and reverse calf raises - 3 sets
Leg curls - 3 sets
Bench press - 1x5 and 4x4
Wide lat pulls - 5 sets
Med grip barbell curls - 3 sets
Reverse wrist roller - 1 set
Title: Re: IroNat
Post by: oldtimer1 on February 04, 2019, 12:02:01 PM
Week two of being sick for me. On top of it I slipped on ice and I'm limping. WTF?
Title: Re: IroNat
Post by: IroNat on February 04, 2019, 12:05:41 PM
Week two of being sick for me. On top of it I slipped on ice and I'm limping. WTF?

Bad things happen in 3's.

Watch out for #3.

Last February my wife slipped on ice and broke her elbow.
Title: Re: IroNat
Post by: oldtimer1 on February 04, 2019, 05:23:01 PM
Bad things happen in 3's.

Watch out for #3.

Last February my wife slipped on ice and broke her elbow.

Lost 9lbs.  Maybe that's a good thing. LoL. 
Title: Re: IroNat
Post by: IroNat on February 04, 2019, 06:28:24 PM
Lost 9lbs.  Maybe that's a good thing. LoL. 

Water.
Title: Re: IroNat
Post by: IroNat on February 06, 2019, 05:21:30 PM
2/6/19

Airdyne - Ten 20 sec intervals with 40 sec rests in between (10 minutes)
Leg curls - 3 sets to failure
Seated calf - 3 sets to failure
Title: Re: IroNat
Post by: IroNat on February 08, 2019, 08:05:26 AM
1/8/19

Clean & press - 7x3 and 1x2
Bench press - 2x5 and 3x4
Wide lat pulls - 3 sets amrap
Standing calf and reverse calf raises - 3 sets amrap
Leg extensions/leg curls - 3 sets amrap
Med grip barbell curls - 1 set amrap
Reverse wrist roller - 1 sets amrap

amrap = as many reps as possible
Title: Re: IroNat
Post by: oldtimer1 on February 08, 2019, 06:46:49 PM
Always wanted an Airdyne.  I have a vague recollection of trying it at my brother in laws house. One piece of cardio equipment I regret getting rid of was my Nordic track ski cardio machine. At the time I didn't have the patience  for indoor cardio. When I used it though it made a tremendous difference in my running.
Title: Re: IroNat
Post by: IroNat on February 10, 2019, 04:05:13 PM
Airdynes come up for sale on Craiglist.

I bought mine for $70.  Great deal.  It's in really nice condition. 

Keep your eye out for one going cheap.  They cost over $500 new which is insane.

They are good for interval training.
Title: Re: IroNat
Post by: IroNat on February 11, 2019, 09:04:31 AM
2/11/19

Standing 1 arm dumbbell press - 8x3
Wide lat pulls - 8x12
Free squats/seated calf/reverse calf - 3 sets
Medium grip barbell curls - sets of 3 reps to a top set adding weight
Wrist roller - 1 set
Title: Re: IroNat
Post by: IroNat on February 13, 2019, 08:13:02 AM
2/13/19

Power cleans - 7x3 pyramiding weight
Bench press - 3x5 and 2x4 and 1x14 pump set
Leg extension/leg curls - 3 sets amrap
Standing calf raises - 3 sets amrap
Barbell curls - 4 sets of 12
Wrist roller reverse - 1 set till fatigued
Title: Re: IroNat
Post by: IroNat on February 14, 2019, 08:51:14 AM
2/14/19

Did some light power cleans working on technique
Did some abs - leg raises, stick twists, ab wheel
Airdyne - 10 intervals

I will alternate the overhead presses and bench (flat) presses on different days for awhile.
Also will go to standing 1 arm DB presses and train in my basement as it's freezing out in my garage.  Can't do standing barbell presses in my basement.
Will add power cleans as I'm not cleaning and pressing the barbell for overhead presses when inside.

So...

Standing 1 arm DB press/lat pulldowns on one day and bench press/power cleans on another day.
Legs every workout which will be Airdyne sprints (quads), leg extensions and leg curls. 
Curls and calves every workout.
Some Ab exercise every workout.

Title: Re: IroNat
Post by: IroNat on February 16, 2019, 06:30:31 AM
2/16/19

1 arm DB press - 1x3 and 7x2
Wide lat pull - 1 set AMRAP
Power cleans - several light technique sets
Standing calf and reverse calf - 1 set each AMRAP
Barbell curls - 1 set AMRAP
Airdyne - 10x20sec intervals
Leg extension/leg curls - 1 set AMRAP
Ab wheel - 1 easy set

Background music - Guns & Roses/Greatest Hits
Title: Re: IroNat
Post by: oldtimer1 on February 16, 2019, 11:17:10 AM
Axel looks like a woman now a days. Great band!
Title: Re: IroNat
Post by: IroNat on February 16, 2019, 11:34:03 AM
Axel looks like a woman now a days. Great band!

He looks like hell that's for sure.



Title: Re: IroNat
Post by: oldtimer1 on February 16, 2019, 02:01:22 PM
Old woman.
Title: Re: IroNat
Post by: IroNat on February 17, 2019, 03:03:45 AM
Old woman.

Rode hard and put away wet.
Title: Re: IroNat
Post by: IroNat on February 18, 2019, 07:15:26 AM
2/18/19

Bench press - 4x5 and 1x4
(alternated with) Power cleans - 2's for technique
Flat DB flyes - AMRAP
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only rehab - 1 set until fatigued
Standing calf raises - AMRAP
Leg curls and leg extensions - AMRAP
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery x10)

*AMRAP = One Set As Many Reps As Possible
Title: Re: IroNat
Post by: oldtimer1 on February 18, 2019, 05:22:23 PM
When you use AMRAP are you saying you do one set to failure?  Thinking about going back to that.  I use to keep a journal of my workouts for many decades. I found a journal from about 10 to 12 years ago. My memory fails me concerning how long ago and the notebook is on the second floor.  I got into killer condition doing one set to failure.  I went balls to the wall for about a  month and got myself in great shape. One thing I did is to start the cycle with a weight light enough to ensure I got one set to failure with high reps 12 -20.  As I added weight the reps came down.  I really think the high reps was a good "awakener" for muscle memory.  
Title: Re: IroNat
Post by: IroNat on February 19, 2019, 03:46:16 AM
When you use AMRAP are you saying you do one set to failure?  Thinking about going back to that.  I use to keep a journal of my workouts for many decades. I found a journal from about 10 to 12 years ago. My memory fails me concerning how long ago and the notebook is on the second floor.  I got into killer condition doing one set to failure.  I went balls to the wall for about a  month and got myself in great shape. One thing I did is to start the cycle with a weight light enough to ensure I got one set to failure with high reps 12 -20.  As I added weight the reps came down.  I really thing the high reps was a good "awakener" for muscle memory. 

Yes, one set to failure.  A warm up set possibly first.

Not on the big multi-joint power exercises though like power cleans, standing presses, etc.

Title: Re: IroNat
Post by: IroNat on February 20, 2019, 08:22:48 AM
2/20/19

1 arm DB press - 1x3 and 7x2 and 1 high rep pump set
Power cleans - 10 technique sets (alternated with above)
Wide lat pull - 1 set AMRAP
Flat flys - 1 set AMRAP
Standing calf - 1 set each AMRAP
Barbell curls - 1 set AMRAP
Leg extension/leg curls - 1 set AMRAP
Airdyne - 10x20sec intervals
Title: Re: IroNat
Post by: IroNat on February 23, 2019, 10:54:37 AM
2/23/19

Bench press - 5x5 and 1 pump set
(alternated with) Power cleans - 2's for technique + 1 front squat each set
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only - rehab - 1 set until fatigued
Standing calf raises - AMRAP
Leg curls - AMRAP
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery x10)

*AMRAP = One Set As Many Reps As Possible
Title: Re: IroNat
Post by: IroNat on February 25, 2019, 12:31:21 PM
2/25/19

1 arm DB press - 3x3 and 6x2 and 1 high rep pump set
Power cleans - 10 technique sets of 1 rep with one front squat (alternated with above)
Wide lat pull - 1 set AMRAP
Flat flys - 1 set AMRAP
Standing calf - 1 set each AMRAP
Barbell curls - 1 set AMRAP
Wrist roller reverse only - 1 set
Ab wheel - 4 times
Leg curls - 1 set AMRAP
Airdyne - 10x10sec intervals

Music: Eddie Hazel
Title: Re: IroNat
Post by: IroNat on February 27, 2019, 07:49:14 AM
2/27/19

Bench press - 1x5 and 4x4
(alternated with) Power clean/Front squat - 1's for technique
Pushups for a pump set - AMRAP
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only rehab - 1 set until fatigued
Standing calf raises - AMRAP
Leg curls - AMRAP
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery x10)

*AMRAP = One Set As Many Reps As Possible

Music: Iron Maiden
Title: Re: IroNat
Post by: IroNat on March 02, 2019, 12:16:21 PM
3/2/19

Standing 1 arm dumbbell press - 3x3 and 5x2 plus 1 pump set of 10 reps
Power cleans  - 6x1
Front squat (from power clean) - 6x2
Standing calf raises - 1 set AMRAP
Leg curls - 1 set AMRAP
Wide lat pulldowns - 1 set AMRAP
Pushups - 1 set AMRAP
Barbell curls - 1 set AMRAP
Reverse wrist roller - 1 set until fatigued
Ab wheel - 5 times
Airdyne - 10x10sec sprint intervals
Title: Re: IroNat
Post by: IroNat on March 04, 2019, 09:17:24 AM
3/4/19

Bench press - 2x5 and 3x4
alternated sets with Power cleans - 1's and Front squat - 2's
Pushups - 35
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only rehab - 1 set until fatigued
Standing calf raises - AMRAP
Leg curls - AMRAP
Ab wheel - 6x
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery x10)

*AMRAP = One Set As Many Reps As Possible
Title: Re: IroNat
Post by: IroNat on March 06, 2019, 10:12:02 AM
3/6/19

Standing 1 arm dumbbell press - 4x3 and 4x2
Power cleans  - 6x1
Front squat (from power clean) - 4x1
Standing calf raises - 1 set AMRAP
Pushups - 37
Leg curls - 1 set AMRAP
Wide lat pulldowns - 1 set AMRAP
Barbell curls - 1 set AMRAP
Reverse wrist roller - 1 set until fatigued
Deadlift - 1 set of 10
Airdyne - 10x10sec sprint intervals
Title: Re: IroNat
Post by: IroNat on March 09, 2019, 07:23:51 AM
3/10/19

Bench press - 3x5 and 2x4
(alternated with) Power clean/Front squat - 5 sets of 1
Bench press lockouts - 5 sets of 1 increasing weight
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only rehab - 1 set until fatigued
Seated calf raises - AMRAP
Leg curls - AMRAP
Deadlift - 1 set of 10
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery)

*AMRAP = One Set As Many Reps As Possible

Music: Iron Maiden
Title: Re: IroNat
Post by: IroNat on March 11, 2019, 06:49:54 AM
3/11/19

Standing calf raises - 1 set max reps
Wide lat pulldowns - 1 set max reps
Standing dumbbell press (2 dumbbells) - 5x3 and 3x2
superset with
Power cleans - 2 rep sets
Leg curls - 1 set max reps
Pushups - 40
Barbell curls - 1 set max reps
Deadlifts - 1 set of 8 reps
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec sprint intervals
Title: Re: IroNat
Post by: IroNat on March 13, 2019, 01:20:42 PM
3/13/19

Standing calf raises - 1 set to failure
Wide lat pulldowns - 1 set to failure
Bench press - 4x5 and 1x4
Bench press lockouts - 5 singles
Power cleans - 6 singles
Leg curl - 1 set to failure
Barbell curls - 1 set to failure
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec intervals

Music: Judas Priest - Stained Class
Title: Re: IroNat
Post by: IroNat on March 16, 2019, 08:45:39 AM
3/16/19

Standing calf raises - 1 set max reps
Standing dumbbell press (2 dumbbells) - 6x3 and 2x2
superset with
Power cleans - 1 rep sets
Wide lat pulldowns - 1 set max reps
Leg curls - 1 set max reps
Barbell curls - 1 set max reps
Deadlifts - 1 set of 10 reps
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec sprint intervals

Music: Judas Priest - British Steel and Point of Entry
Title: Re: IroNat
Post by: IroNat on March 18, 2019, 03:26:14 PM
3/18/19

Standing calf raises - 1 set to failure
Wide lat pulldowns - 1 set to failure
Bench press - 5x5
Bench press lockouts - 5 singles
Power cleans - 6 singles
Leg curl - 1 set to failure
Barbell curls - 1 set to failure
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec intervals

Music: Judas Priest - Screaming for Vengeance (1982)
Title: Re: IroNat
Post by: IroNat on March 20, 2019, 09:06:11 AM
3/20/19

Standing calf raises - 1 set max reps
Standing dumbbell press (2 dumbbells) - 7x3 and 1x2
superset with
Power cleans - 8x1 rep sets
Seated front press lockouts - 5 sets
Wide lat pulldowns - 1 set max reps
Leg curls - 1 set max reps
Barbell curls - 1 set max reps
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec sprint intervals

Music: Judas Priest - Killing Machine
Title: Re: IroNat
Post by: IroNat on March 23, 2019, 09:31:40 AM
3/23/19

Seated calf - 1 set to failure
Bench press - 1x3 and 7x2 then less weight 6,5,4,4,4,3 and then less weight 1x11 pump set
Power cleans - light for technique 8x2
Wide lat pulldowns - 2 sets to failure
Leg curls - 1 set to failure
Bent over barbell curls - 1 sets to failure
Reverse wrist roller - 1 set till fatigued
Airdyne - 10x10sec sprint intervals

Music: Judas Priest - Painkiller

(https://www.metalrecusants.com/wp-content/uploads/2015/09/AllCDCovers_judas_priest_painkiller_2002_retail_cd-front-1024x1008.jpg)
Title: Re: IroNat
Post by: IroNat on March 25, 2019, 09:52:41 AM
3/25/19

Standing calf raise - 2 sets of max reps
Leg curls - 1 set of max reps
Standing DB presses - 8x3
Barbell squats - 5x3
Seated high incline barbell press - 6,5,4,4,4,3
Standing DB press -  1 set max reps (16)
Airdyne - 10x10sec sprint intrevals

Music: Led Zeppelin 1

(http://images2.eruditetechnologies.com.au/original/readings/939/760/100/9397601000722.jpg)


Title: Re: IroNat
Post by: IroNat on March 27, 2019, 08:50:46 AM
3/27/19

Standing calf raises - 2 sets to failure
Leg curls - 1 set to failure
Squats - 8 sets of 3 adding weight each set
Bench press - 2x3 and 6x2 then less weight 6,5,4,4,4,3 and then less weight 1x10 pump set
Airdyne - 10x10sec sprint intervals

*No pulling for awhile - injured finger

Music: Led Zeppelin III

(https://upload.wikimedia.org/wikipedia/en/5/5f/Led_Zeppelin_-_Led_Zeppelin_III.png)




Title: Re: IroNat
Post by: IroNat on March 30, 2019, 10:59:06 AM
3/30/19

Standing calf raises - 1 set to failure 18 reps
Leg curls - 1 set to failure 16 reps
Squats - 7x3 pyramiding weight
Standing DB presses - 1x3 and 7x2 and 1x18 pump set
High incline barbell presses - 6,5,4,4,4,3
Airdyne - 10x10sec sprint intervals

Music: Led Zeppelin - Greatest Hits
Title: Re: IroNat
Post by: IroNat on April 01, 2019, 08:58:40 AM
4/1/19

Standing calf raises - 1 set to failure
Bench press - 3x3 and 5x2 then 65443 then 1x10 pump set
Power cleans - 10x2
Leg curls - 1 set to failure
Barbell curls - 1 set to failure

Music:
(https://www.youbioit.com/files/newimages/55/92/ledzeppelincoda.jpg)
Title: Re: IroNat
Post by: IroNat on April 02, 2019, 04:29:04 AM
Really all you need is the following:

Squat (not more than 2x week)
Calves
Flat press or fly
Standing overhead press
Pullups or pulldowns
Rows
Curls

Deadlift once a week if you want at the end of the workout.

1-5 sets depending on your rep range.  Go hard on whatever sets you do.

That's all you need (plus testosterone).  Don't add more exercises!

No need to beat yourself up with grueling workouts and massive volume.  It's counterproductive, actually hinders your progress and burns you out mentally.

High volume split routines are for pre-contest when you are trying to lean up and gain definition.  Do those for too long as you burn out.  Leave the gym feeling good not like crap.

Drug users can thrive on the high volume mega routines but for nattys they are a no-no for long-term training.
Title: Re: IroNat
Post by: The Scott on April 02, 2019, 04:33:27 AM
Really all you need is the following:

Squat (not more than 2x week)
Calves
Flat press or fly
Standing overhead press
Pullups or pulldowns
Rows
Curls

Deadlift once a week if you want at the end of the workout.

1-5 sets depending on your rep range.  Go hard on whatever sets you do.

That's all you need (plus testosterone).  Don't add more exercises!

No need to beat yourself up with grueling workouts and massive volume.  It's counterproductive, actually hinders your progress and burns you out mentally.

High volume split routines are for pre-contest when you are trying to lean up and gain definition.  Do those for too long as you burn out.  Leave the gym feeling good not like crap.

Drug users can thrive on the high volume mega routines but for nattys they are a no-no for long-term training.

Looks good!  I think I will try to do some stiff legged deadlifts this Saturday.  I will not be using much, maybe 100 lbs.  I have not done them in quite some time and will just shoot for 20 reps. 

Thanks for the inspiration, brother!
Title: Re: IroNat
Post by: IroNat on April 02, 2019, 05:04:01 AM
Looks good!  I think I will try to do some stiff legged deadlifts this Saturday.  I will not be using much, maybe 100 lbs.  I have not done them in quite some time and will just shoot for 20 reps. 

Thanks for the inspiration, brother!

You're smart to start out light.  No need to hurry.

Life is a marathon, not a sprint.
Title: Re: IroNat
Post by: IroNat on April 04, 2019, 10:28:29 AM
4/4/19

Standing calf raises - 1 set to failure 18 reps
Leg curls - 1 set to failure 9 reps
Standing dumbbell press - 2x3 and 6x2 then 6,5,4,4,4,3, then 1x18
alternate sets with:
Power cleans - 10x2
Standing barbell curls - 1 set to failure 15 reps
Reverse wrist roller - 1 set until tired
Airdyne - 10x10sec sprint intervals

Music:
(http://www.resident-music.com/image/cache/data/Emilys_Packshots/LedZeppelin/LedZepppelin_7567924432-500x500.jpg)
Title: Re: IroNat
Post by: oldtimer1 on April 05, 2019, 07:58:32 PM
That's a lot of power cleans. Bet your heart was racing.
Title: Re: IroNat
Post by: IroNat on April 06, 2019, 07:40:21 AM
That's a lot of power cleans. Bet your heart was racing.

The Standing DB presses get me going too.  Those can be tough.  All out practically.

It makes a difference how you place your feet for the presses.  A narrow stance seems to give better leverage.

I do a set of them then a set of power cleans.

3 minute rest after doing those two.

Power cleans are awesome. 


Title: Re: IroNat
Post by: The Scott on April 06, 2019, 08:57:23 AM
I am hoping to head out to the garage in awhile to do 3 sets of thick bar (approximately 2.5") curls super-setted with dips followed by a single set of deadlifts for (I hope) 20 reps or more. 

And because I feel fluffy, a few sets of weighted roman chair situps.   I long ago decided that I don't need to be buried in the biggest coffin.  I just want to look good enough it can be an open casket celebration of my life.  ;D
Title: Re: IroNat
Post by: IroNat on April 06, 2019, 10:48:40 AM
I am hoping to head out to the garage in awhile to do 3 sets of thick bar (approximately 2.5") curls super-setted with dips followed by a single set of deadlifts for (I hope) 20 reps or more. 

And because I feel fluffy, a few sets of weighted roman chair situps.   I long ago decided that I don't need to be buried in the biggest coffin.  I just want to look good enough it can be an open casket celebration of my life.  ;D

That's a good routine.

Title: Re: IroNat
Post by: oldtimer1 on April 06, 2019, 11:50:38 AM
I am hoping to head out to the garage in awhile to do 3 sets of thick bar (approximately 2.5") curls super-setted with dips followed by a single set of deadlifts for (I hope) 20 reps or more. 

And because I feel fluffy, a few sets of weighted roman chair situps.   I long ago decided that I don't need to be buried in the biggest coffin.  I just want to look good enough it can be an open casket celebration of my life.  ;D

Funny my whole young life I was skinny and lean. Then I went through decades of trying to get big. Now my goal is to get skinny and lean.
Title: Re: IroNat
Post by: IroNat on April 07, 2019, 11:46:06 AM
4/7/19

Standing calf raises - 1 set to failure
Leg curls - 1 set to failure
Bench press - 4x3 and 4x2 then 65443 then 1x10 pump set
Power cleans - 10x2
Barbell curls - 1 set to failure
Wrist roller reverse only (rehab) - 5 times
Airdyne - 10x10sec sprint intervals

Music:
(http://img2-ak.lst.fm/i/u/ar0/b2d9010265e7fe18a905a57b4ff3efa6)
Title: Re: IroNat
Post by: IroNat on April 10, 2019, 10:10:58 AM
4/10/19

Standing calf raises - 1 sets 18 reps
Leg curls - 1 set 13 reps
Standing DB presses - 3x3 and 5x2 then 6,5,4,4,4,3 and 1x12
alternate sets with:
Power cleans  - 10x2
then
Squat partials - 8x6
Barbell curls - 1 set of 12
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10second sprint intervals

Music: Led Zeppelin - Presence
(https://drunkendesigner.files.wordpress.com/2012/05/hipgnosis_-_led_zeppelin_-_presence.jpg?w=580)
Title: Re: IroNat
Post by: oldtimer1 on April 10, 2019, 10:54:28 AM
I have so much problems with power cleans regarding flexibility on the catch. Don't know if I will ever be able to do them properly. My arms I bet are arthritic and refuse to bend properly for the catch.  I catch the weight in the press position instead of up by the clavicles. Oh, well. Plenty of movements left on the plate. I can still snatch but I never thought they were remotely close to the clean in developing power.
Title: Re: IroNat
Post by: IroNat on April 10, 2019, 12:19:51 PM
I have so much problems with power cleans regarding flexibility on the catch. Don't know if I will ever be able to do them properly. My arms I bet are arthritic and refuse to bend properly for the catch.  I catch the weight in the press position instead of up by the clavicles. Oh, well. Plenty of movements left on the plate. I can still snatch but I never thought they were remotely close to the clean in developing power.

I take a wide grip.  The outside of my hands is just about on the outer grip rings.

This allows me to catch it more comfortably.

I stretch my wrists a little before doing them. 

(https://www.actionjacquelyn.com/wp-content/uploads/2018/05/Wrist-Stretch-B-.png)

See the lower section of this pic for my grip width.

(https://www.t-nation.com/system/publishing/article_assets/2654/original/Deadlift-Grips.jpg?ts=1431555280)
Title: Re: IroNat
Post by: oldtimer1 on April 10, 2019, 12:58:13 PM
That's a really wide grip for a clean. It's rare but I have seen competitive lifters using a wide grip for cleans.
Title: Re: IroNat
Post by: IroNat on April 10, 2019, 02:25:02 PM
That's a really wide grip for a clean. It's rare but I have seen competitive lifters using a wide grip for cleans.

Give it a try. 
Title: Re: IroNat
Post by: IroNat on April 12, 2019, 01:01:44 PM
4/12/19

Standing calf - 1 set to failure
Leg curls - 1 set to failure
Bench press - 5x3 and 3x2 then less weight 6,5,4,4,4,3 and then less weight 1x10 pump set
Cleans - drills
  Very helpful.
Stiff leg deadlift - 3x6
Standing barbell curls - 1 set to failure
Airdyne - 10x10sec sprint intervals

Music: Led Zeppelin - Physical Graffiti
(https://upload.wikimedia.org/wikipedia/en/e/e3/Led_Zeppelin_-_Physical_Graffiti.jpg)
Title: Re: IroNat
Post by: IroNat on April 14, 2019, 11:35:28 AM
4/14/19

Standing calf raises - 1 set of 15
Leg curls - 1 set of 8
Standing DB presses - 4x3 and 4x2 then less weight 6,5,4,4,4,3 and lesser weight 1 set of 13
Power clean drills
Squat partials - 5 sets of 3 up to a heavy weight
Barbell curls - 1 set of 11
Airdyne - 10x10 sec interval sprints
Title: Re: IroNat
Post by: IroNat on April 15, 2019, 11:48:54 AM
Bench press - 1x3 and 7x2
Deadlift - 1x3 and 7x2
Title: Re: IroNat
Post by: IroNat on April 17, 2019, 07:51:05 AM
4/17/19

Standing calf raises - 1 set of 15
Leg curls - 1 set of 9
Standing DB Presses - 8 sets of 3
Cleans - 8 sets of 2
Barbell curls - 1 set of 8
Title: Re: IroNat
Post by: The Scott on April 19, 2019, 05:12:18 AM
4/17/19

Standing calf raises - 1 set of 15
Leg curls - 1 set of 9
Standing DB Presses - 8 sets of 3
Cleans - 8 sets of 2
Barbell curls - 1 set of 8

I envy you that workout!  I cannot do overhead presses anymore (although I try them on a machine every once in a while w/light weight) lest I tear my ego apart with my shoulders, LOL!  Excellent regimen, sir!
Title: Re: IroNat
Post by: IroNat on April 19, 2019, 06:12:43 AM
I envy you that workout!  I cannot do overhead presses anymore (although I try them on a machine every once in a while w/light weight) lest I tear my ego apart with my shoulders, LOL!  Excellent regimen, sir!

Thanks.
Title: Re: IroNat
Post by: IroNat on April 19, 2019, 07:59:38 AM
4/19/19

Standing calf raises - 1 set of 15
Leg curls - 1 set of 8
Bench press - 6x3
Cleans - 10x2
Incline barbell press - 3x10
Barbell curls - 3x10
Reverse wrist roller - 1 set 5 times
Airdyne - 10x10sec interval sprints

Music: Zeppelin - Houses of the Holy
(https://i0.wp.com/farm8.staticflickr.com/7111/7081034177_28b2544501_b.jpg)
Title: Re: IroNat
Post by: The Scott on April 20, 2019, 08:04:01 PM
I just ordered from IronMind a grip trainer (I am a wuss) and 12" (stand plates) pin loader for weighted dips and anything else I can figure out to do with it.
Title: Re: IroNat
Post by: IroNat on April 21, 2019, 06:04:13 AM
I just ordered from IronMind a grip trainer (I am a wuss) and 12" (stand plates) pin loader for weighted dips and anything else I can figure out to do with it.

Excellent.

Very useful equipment.
Title: Re: IroNat
Post by: IroNat on April 21, 2019, 09:20:35 AM
4/21/19

Seated calf raises - 1 set of 16
Cleans - 6x3
Deadlifts - 5x6
Airdyne - 10x10sec interval sprints

No music today.
Title: Re: IroNat
Post by: oldtimer1 on April 21, 2019, 12:12:51 PM
I have the number 1 IronMind gripper. It's hard to close. I have small hands and I can only close it for 4 reps. You can injure your forearms with these. I had bad pain near my elbows in my forearms. I strained too hard trying to close these. I like to use the Ivanko gripper thing. I adjust it for 20 reps failure.  I rarely use the IronMind gripper.  Maybe it's okay for others to practice low rep grippers but for me I like high reps.
Title: Re: IroNat
Post by: IroNat on April 21, 2019, 12:29:09 PM
I'm trying to recover from one of fingers on my right hand being injured. 

It is feeling better but still feels a little swollen and I have lost grip strength.

Those Ivanko grip devices look really good.

I've been wearing two work gloves on each hand to try to prevent further injury.



Title: Re: IroNat
Post by: The Scott on April 21, 2019, 12:35:22 PM
I have the number 1 IronMind gripper. It's hard to close. I have small hands and I can only close it for 4 reps. You can injure your forearms with these. I had bad pain near my elbows in my forearms. I strained too hard trying to close these. I like to use the Ivanko gripper thing. I adjust it for 20 reps failure.  I rarely use the IronMind gripper.  Maybe it's okay for others to practice low rep grippers but for me I like high reps.

I am hoping I can close the one I ordered.  I have small bones and hands.  Like most people that take up bodybuilding, I did so because I was tired of getting sand kicked in my face.  I was a small guy that over time made himself into a larger one.  I am older now but my ego still kicks me in the ass to get out there and exercise.

If I have trouble with this particular gripper I shall give the one you spoke of a go!

My thanks to you and IroNat for the inspiration!
Title: Re: IroNat
Post by: IroNat on April 23, 2019, 08:11:23 AM
4/23/19

Standing calf raises - 1 set of max reps 15
Leg curls - 1 set of max reps 12
Standing dumbbell press - 6x3
Cleans - Drills 6x2
Seated close grip barbell shoulder press - 5x6
Lat pulldowns - 5x10
Reverse wrist roller - 1 set 6x
Airdyne - 10x10sec interval sprints

No music today.
Title: Re: IroNat
Post by: IroNat on April 23, 2019, 08:14:07 AM
Been doing these for my finger. 

Seems to help.

(http://1.bp.blogspot.com/-wxtApI1_w68/UOdMjc1DWRI/AAAAAAAAAX0/4mQLPOQZ6aI/s1600/elastic+band+finger+rehab+exercise+3.jpg)
Title: Re: IroNat
Post by: oldtimer1 on April 23, 2019, 09:39:48 AM
The rubber band thing is a great way to prevent injury from over gripping. Also try wrist extensions as opposed to wrist curls. Find a flat surface with the palm down with a dumbbell and move the hand the reverse from a wrist curl.  I do these for muscle balance/injury prevention and not so much as a way to develop the forearm.  I think muscle imbalances happen from too much gripping and stuff like wrist curls. The opposing muscles have to be developed to prevent injury the forearm and elbow region. 
Title: Re: IroNat
Post by: IroNat on April 23, 2019, 01:44:21 PM
The rubber band thing is a great way to prevent injury from over gripping. Also try wrist extensions as opposed to wrist curls. Find a flat surface with the palm down with a dumbbell and move the hand the reverse from a wrist curl.  I do these for muscle balance/injury prevention and not so much as a way to develop the forearm.  I think muscle imbalances happen from too much gripping and stuff like wrist curls. The opposing muscles have to be developed to prevent injury the forearm and elbow region. 

Agreed.
Title: Re: IroNat
Post by: The Scott on April 23, 2019, 06:56:13 PM
I trained shoulders and arms today.

I did 5 supersets of DB laterals and the rear delt machine.  Next I did 5 sets of DB Hammer Curls and then 5 sets of JM presses on the Smith Machine.  Finally, 5 sets of standing DB wrist curls.  I would say the weights used  were  unimportant but that's only because they were  in fact, unimpressive. 

'Dammit... ;D
Title: Re: IroNat
Post by: IroNat on April 24, 2019, 04:14:49 AM
I trained shoulders and arms today.

I did 5 supersets of DB laterals and the rear delt machine.  Next I did 5 sets of DB Hammer Curls and then 5 sets of JM presses on the Smith Machine.  Finally, 5 sets of standing DB wrist curls.  I would say the weights used  were  unimportant but that's only because they were  in fact, unimpressive.  

'Dammit... ;D

Good!

Any day in the gym training is a good day.

Have fun with training.
Title: Re: IroNat
Post by: IroNat on April 26, 2019, 08:48:47 AM
4/26/19

Standing calf raises - 2 sets AMRAP
Leg curls - Same
Bench press - 7x2 and 1x7 same weight
Cleans - 10x2 drills
Close grip bench press - 5 sets 6-8 reps
Wide grip bench press - 1 x 17
Close grip pulldowns - 5x10
Wide grip pulldowns - 1x12
Reverse wrist roller -  1 set
Farmers walk with dumbbells - 3 sets of about 100 feet
50 lb plate pick up and put down 20 times for 3 sets

Music: Led Zeppelin IV
(http://superhypeblog.com/wp-content/uploads/2011/08/led-zep-iv.jpg)
Title: Re: IroNat
Post by: IroNat on April 28, 2019, 11:52:16 AM
4/28/19

Seated calf raises - 3 sets max reps
Cleans - 8x2
Deadlifts - Single reps working up to 3 top singles
Standing dumbbell curls - 3 sets max reps
Airdyne - 10x10sec interval sprints

Music: Page & Plant
(https://upload.wikimedia.org/wikipedia/en/1/1c/Page_%26_Plant_-_Walking_Into_Clarksdale.jpg)

Title: Re: IroNat
Post by: oldtimer1 on April 28, 2019, 01:23:09 PM
Going to try to get back into power cleans and jerks again. It's an amazing exercise.
Title: Re: IroNat
Post by: IroNat on April 28, 2019, 04:04:41 PM
Going to try to get back into power cleans and jerks again. It's an amazing exercise.

They're good!
Title: Re: IroNat
Post by: IroNat on April 30, 2019, 08:24:54 AM
4/30/19

Standing calf raises - 3 sets AMRAP 12-15 reps
Leg curls - 3 sets AMRAP 8-10 reps
Standing dumbbell press - 7x2 and 1 set same weight AMRAP 7 reps
Upright rows - 5 sets AMRAP 8-10 reps
Bent over dumbbell rows - 5 sets AMRAP 6-8 reps

No music today
Title: Re: IroNat
Post by: The Scott on April 30, 2019, 07:41:10 PM
Last week and now into this week I have been trying to do no more than a max of 6 sets per bodypart including warmups but will readily admit to sometimes doing a few extra warmup sets.  I need warmups.  ;D

So then, on Sunday I did shoulders and arms and today  I did back and chest. I've inserted a rest day and will give the 3 day a week alternating schedule a try.  So this week shoulders and arms will be hit twice and back and chest once.  Last week it was the opposite.

I do not do legs since my accident several years ago.  Of course this upsets me as I really enjoyed all forms of traditional leg training, especially so the barbell squat but I can no longer do any of that.  I am starting to look like Johnny Bravo.  ;D 

I was training 2 or 4 times a week but decided to give the 3 days per week  routine a shot for a month or so.  So far I like it even though I sometimes feel lazy not training a couple of days in a row but think  I need the rest to recover and hopefully build myself up some.


Back and chest today consisted of three sets each of close grip palms up pulldowns and then floor pully rows with the cable set at about 6 feet off the ground (different angle just to be different!).  Then I did three sets each of Smith Machine Bench presses and three sets of cable crossovers.  The weight got progressively heavier on everything so that by the time of the third set of each of the two exercises per bodypart,  I was getting 3 to 5 reps for the final working set.

I will rest tomorrow and maybe Thursday too.  Either way when next I train it will be shoulders and arms again and I will rest until either Sunday or Monday. 
Title: Re: IroNat
Post by: IroNat on May 01, 2019, 03:49:56 AM
Last week and now into this week I have been trying to do no more than a max of 6 sets per bodypart including warmups but will readily admit to sometimes doing a few extra warmup sets.  I need warmups.  ;D

So then, on Sunday I did shoulders and arms and today  I did back and chest. I've inserted a rest day and will give the 3 day a week alternating schedule a try.  So this week shoulders and arms will be hit twice and back and chest once.  Last week it was the opposite.

I do not do legs since my accident several years ago.  Of course this upsets me as I really enjoyed all forms of traditional leg training, especially so the barbell squat but I can no longer do any of that.  I am starting to look like Johnny Bravo.  ;D 

I was training 2 or 4 times a week but decided to give the 3 days per week  routine a shot for a month or so.  So far I like it even though I sometimes feel lazy not training a couple of days in a row but think  I need the rest to recover and hopefully build myself up some.


Back and chest today consisted of three sets each of close grip palms up pulldowns and then floor pully rows with the cable set at about 6 feet off the ground (different angle just to be different!).  Then I did three sets each of Smith Machine Bench presses and three sets of cable crossovers.  The weight got progressively heavier on everything so that by the time of the third set of each of the two exercises per bodypart,  I was getting 3 to 5 reps for the final working set.

I will rest tomorrow and maybe Thursday too.  Either way when next I train it will be shoulders and arms again and I will rest until either Sunday or Monday. 

I have always felt best on a 3-day per week routine, with a day's rest between workouts and 2 days rest after 3 workouts.

I look forward to the 2 days rest.

What was your leg injury?
Title: Re: IroNat
Post by: IroNat on May 03, 2019, 10:57:03 AM
4/3/19

Standing calf raises - 3 sets AMRAP
Leg curls - 3 sets AMRAP
Bench press - 6x1 and 1 AMRAP set (6 reps)
Cleans (Squat cleans) - 9x2 drills
Wide grip bench press - 3 sets AMRAP
Wide lat pulldowns  - 3 sets AMRAP
DB hammer curls - 3 sets AMRAP
Reverse wrist roller - 1 set
Airdyne - 10x10sec interval sprints

No music today
Title: Re: IroNat
Post by: IroNat on May 05, 2019, 08:20:56 AM
5/5/19

Seated calf raises - 3 sets AMRAP
Leg curls - 3 sets AMRAP
Squat cleans - 7x1
Barbell rows - 5x8
Airdyne - 10x10sec interval sprints
Title: Re: IroNat
Post by: IroNat on May 07, 2019, 09:11:06 AM
5/7/19

Standing calf raises - 3 sets AMRAP
Leg curls - Same
Standing dumbbell press - 6x1 and 1x6 same weight
Squat cleans - drills
High incline barbell press - 5x6-8
Close grip pulldowns - 5x8-15 reps
Standing dumbbell curls -  1 set AMRAP
Reverse wrist roller - 1 set

Music:
(https://upload.wikimedia.org/wikipedia/en/4/48/Kiss_alive_album_cover.jpg)
Title: Re: IroNat
Post by: The Scott on May 07, 2019, 06:50:49 PM
I have always felt best on a 3-day per week routine, with a day's rest between workouts and 2 days rest after 3 workouts.

I look forward to the 2 days rest.

What was your leg injury?

I sent you a PM.


Monday I did back and chest. 

Close grip palms up pulldowns and then a seated rowing machine for three more sets.  My rep range was 17 down to 7.  I miss doing DB shrugs but not only do they HURT, they also build my traps to a ridiculous degree making my shoulders look even more narrow. I have not done them for several weeks but perhaps I should give them a go again to finish out my back routine.

I tried the bench press on the Smith Machine and as recommended by Mentzer,  used a grip slightly wider than shoulder width (since my shoulders are not exactly wide, that is not that wide a grip, LOL!) and go for a first set of up to 20 reps.  I think the Smith Machine makes the weight a whole lot less than is on the bar, perhaps by as much as 50%.  Never was a strong bench presser but given what I use now I am a wimp. I'm betting it's in the neighborhood of 80 lbs if on a real bar (including the bar, dammit! ;D

I kept the weight the same and did two more sets followed by three sets of cable crossovers.  The range of reps was 22 on down to 7.  Done. 

I rested today and tomorrow morning I will do shoulders and arms.  No shoulder presses at all.  They hurt too much.  I will do standing DB laterals supersetted with a rear delt machine.  The Hammer Curls and JM Presses for arms, 6 sets each including my warmups.  I will have to settle for the illusion of strength, if

As I age I notice many of my fellow seasoned citizens are just flabbing out.  They are also targets for the disgusting youth of today because they look, and are, so frail.  I don't want that and refuse to give up on myself.  I think I'll start wearing 15 or so shirts to create the illusion of massivity!  ;D 
Title: Re: IroNat
Post by: IroNat on May 08, 2019, 03:00:34 AM
If you want to keep moving you've got to keep moving.
 ;)
Title: Re: IroNat
Post by: IroNat on May 10, 2019, 08:29:52 AM
5/10/19

Standing calf raises - 3 AMRAP sets
Leg curls - same
Bench press - 5x3 and 1 AMRAP set for 12 reps- all same weight (70% of max)
Squat cleans - drills -  9x2
Close grip bench press - 5x6-8
Dumbbell rows - 5x6-8
Wrist roller - both ways - 1 set
Various grip exercises
Airdyne - 10x10sec interval sprints

Read a book between sets.
I've read a number of the Harry Bosch series.
Connelly also wrote the Lincoln Lawyer series.
 (https://upload.wikimedia.org/wikipedia/en/5/5a/The_drop_-_bookcover.jpeg)
Title: Re: IroNat
Post by: oldtimer1 on May 10, 2019, 10:39:43 AM
I could never do calves before legs. I would be too unstable.
Title: Re: IroNat
Post by: IroNat on May 10, 2019, 11:02:21 AM
I could never do calves before legs. I would be too unstable.

I used to do my calves last but then I never did them.
 ;D

Title: Re: IroNat
Post by: oldtimer1 on May 10, 2019, 04:45:39 PM
No matter what I do for my calves they don't grow. Bill Grant laughs at how small my calves are. I tried super range of motion. A ton of weight. Just about nothing. The only thing I haven't tried is training them every training session that I hear works for some people.

 I trained them so hard they get stiff and tight. I'm walking around with a tweaked calf right now as a result of 40 yard sprints I did two weeks ago. Yes, at 60 what was I thinking? About 2 years ago I pulled a hamstring in the park. Saw a high school coach training his running backs with repeat sprints. I thought since I was a sprinter in college I will show these kids how to do it.  I asked the coach if I could join in and he said yes looking at this gray haired fool. First one I beat them easy. The second one I pulled a hammy and I was done.  I digress. Back to calves.

 I read an interesting article on T-Nation. The author was adamant that one of the best way to train calves is with no weight. The whole article was about his views on no weight calf training. In a Cliff note version he said one leg no weight except body weight is all you need. He said if you keep your leg locked most guys that use a ton of weight in the standing calf raise would have trouble getting 15-20 clean reps. He said to start hold something for balance but as you get advanced strengthen your balance and stabilizer muscles by not holding onto anything. He also added if memory serves me that calf training should be repeated frequently during the training week. I tried it for a week but that isn't a fair trial. Might go back to it.
Title: Re: IroNat
Post by: The Scott on May 11, 2019, 06:34:50 AM
I am SORE.  Second (I think!) week of 3 times a week is done.  Six sets each bodypart max, including warm ups.  Back and chest yesterday but I could not make myself do shrugs.  I get incredibly sore from them and wind up with what feels like the mother of all migraines...Dammit!

I think some of my soreness can be attributed to minor arthritis in my shoulders and wrists  which I had hoped to avoid as the years came rushing up.  Nope. I can feel it.   ;D

Palms up close grip pulldowns 3 sets of 17 down to 6 reps.
Rowing machine 3 sets of 10 reps (I get to add weight next time!)

Smiff Machine Bench Press 3 sets of 20 down to 5 reps.
Cable crossovers 3 sets of 22 down to 10 reps.

That's it.  The weight got heavy quick!  Thanks for the inspiration, gentlemen!
Title: Re: IroNat
Post by: IroNat on May 11, 2019, 09:51:03 AM
I don't know the secret to building calves but I do think you have to train them regularly, say 3x a week or so.

Just do them first and get them out of the way.  "Work your weak bodypart first" was a recommended way to bring up lagging bodyparts.

So, do a few hard sets of calves and move on to the fun stuff. 




Title: Re: IroNat
Post by: oldtimer1 on May 11, 2019, 06:00:03 PM
I am SORE.  Second (I think!) week of 3 times a week is done.  Six sets each bodypart max, including warm ups.  Back and chest yesterday but I could not make myself do shrugs.  I get incredibly sore from them and wind up with what feels like the mother of all migraines...Dammit!

I think some of my soreness can be attributed to minor arthritis in my shoulders and wrists  which I had hoped to avoid as the years came rushing up.  Nope. I can feel it.   ;D

Palms up close grip pulldowns 3 sets of 17 down to 6 reps.
Rowing machine 3 sets of 10 reps (I get to add weight next time!)

Smiff Machine Bench Press 3 sets of 20 down to 5 reps.
Cable crossovers 3 sets of 22 down to 10 reps.

That's it.  The weight got heavy quick!  Thanks for the inspiration, gentlemen!

Scott make your own thread on your training. I would like to read it and your views on training.
Title: Re: IroNat
Post by: The Scott on May 12, 2019, 08:59:12 AM
Scott make your own thread on your training. I would like to read it and your views on training.

Hi OT!

I am far too boring, believe me.  I train pretty much H.I.T. or a variant thereof. What I've posted in the two threads is pretty much how I train.  There have been days when I do something weird, such as 15 sets of 50 reps for arms but for the most part as I age I train as intensely as possible for between 2 and 4 times a week with about 6 sets total per bodypart including warmups!

I cannot run nor do I do any leg work because of my physical handicap.  I suppose I could do one leg but then the disparity would look even more like a fiddler crab than it now does, LOL! There are people far worse off than I when it comes to a handicap and so I take it with a grain of salt which I then rub into the wound in my ego.  In physical therapy I have seen people with no arms or legs, one of which was a young woman who was also a Christian.  I know this not so much by her professing that faith but rather her living it.  I tell people I have no right to complain about my little problem...But I will bitch about it.  ;D

I enjoy reading both of your threads and derive inspiration from them.
Title: Re: IroNat
Post by: IroNat on May 12, 2019, 09:54:54 AM
Glad to have your participation, Scott.

Us three are the only people in this gym.  How do they stay in business?  ;)

5/12/19

Seated calf raises - 3 sets AMRAP
Squat cleans - Drills 6x2 then 6x3 work sets
Deadlifts -  Sets of 3 progressing in weight up to a top weight for today and then 3x3, all told about 10 sets
Bodyweight dips - 4x8 and 1x15
Grip stuff - various things
Airdyne - 10x10sec interval sprints

Music: Kiss - The Box set - 1966-1975

(https://upload.wikimedia.org/wikipedia/en/9/9b/KISS_Box_Set.jpg)
Title: Re: IroNat
Post by: IroNat on May 14, 2019, 01:08:18 PM
5/14/19

Standing calf raise - 3 sets
Leg curls - 3 sets
DB press - 5x3 and 1x12 same weight - 70% max
Squat cleans - light 6x2
Upright rows - 5x8-12
Wide pulldowns - 5x8-12
Various grip exercises
Airdyne - 10x10sec interval sprints
Title: Re: IroNat
Post by: IroNat on May 17, 2019, 06:14:36 AM
5/17/19

Standing calf raise - 3 sets
Leg curls - 3 sets
Bench press - 7x2 and 1x7 all at 80% max
Squat cleans - light 9x2
Wide grip bench press - 5x7-10
DB rows - 5x6-8
Title: Re: IroNat
Post by: IroNat on May 19, 2019, 08:59:55 AM
5/19/19

Seated calf raises - 5 sets AMRAP
Leg curls - 5 sets AMRAP
Squat cleans - 8x2 @ 80%
Deadlifts -  Sets of 3 progressing in weight up to a top weight of 3
Airdyne - 10x10sec interval sprints
Title: Re: IroNat
Post by: IroNat on May 21, 2019, 06:25:56 AM
5/21/19

Standing DB press - 8x2 80% max
Squat cleans - light 9x2
Upright rows - 5x8-12
Close grip pulldowns - 5x8-12
Standing DB press - 5x6-8
Reverse wrist roller - 1 set
Various grip exercises

I do upright rows with a wider than shoulder grip like a high pull but without involving the lower back.  Like a lateral raise but with a barbell.  No impingement with a wide grip.

No calves today.  Cut my foot over the weekend.  Nothing big but under my big toe so going to give it a few days to heal.

Just finished this book.  Good read.  Was made into a movie starring Clint Eastwood.  Haven't seen it.

(http://i.gr-assets.com/images/S/compressed.photo.goodreads.com/books/1417387474i/1111558._UY630_SR1200,630_.jpg)
Title: Re: IroNat
Post by: IroNat on May 24, 2019, 12:15:46 PM
5/24/19

Taking a week's vacation so lifted heavy today.

Standing calves - 3 AMRAP sets
Bench press - 7x1 @ 90%
Squat cleans - 7x1 @ 90%
Standing DB press - 7x1@ 90%
Wide lat pulldowns  - 5x10-12
DB curls - 3 sets AMRAP
Reverse wrist roller - 1 set
Various grip stuff
Title: Re: IroNat
Post by: oldtimer1 on May 24, 2019, 07:58:02 PM
On vacation I can't help it. I still train. My last vacation was South Beach Miami and the hotel had the absolute worst hotel gym I have ever seen. Dumbbells went up to 25lbs.  One treadmill and one elliptical. One universals do all machine. I still worked out with what I had.
Title: Re: IroNat
Post by: IroNat on June 01, 2019, 03:06:02 PM
Back to it.

6/1/19

Standing calf raises - 3 sets AMRAP
Leg curls - 3 sets AMRAP
Bench press - 6x3 @ 70%
Squat cleans - 9x2 drills
Wide grip bench press - 3x12-15
DB rows - 3x6-12
Concentration curls - 3x12-15

Music: KISS - Box set early 80s
Title: Re: IroNat
Post by: oldtimer1 on June 01, 2019, 05:36:07 PM
Back to it.

6/1/19

Standing calf raises - 3 sets AMRAP
Leg curls - 3 sets AMRAP
Bench press - 6x3 @ 70%
Squat cleans - 9x2 drills
Wide grip bench press - 3x12-15
DB rows - 3x6-12
Concentration curls - 3x12-15

Music: KISS - Box set early 80s

The original drummer from Kiss use to live about 20 minutes from me. I believe he sung the hit Beth. At the time I was dating a Beth.
Title: Re: IroNat
Post by: IroNat on June 02, 2019, 06:23:36 AM
The original drummer from Kiss use to live about 20 minutes from me. I believe he sung the hit Beth. At the time I was dating a Beth.

KISS has some really good tunes. 

They don't get respect though because of their stage act.
Title: Re: IroNat
Post by: IroNat on June 03, 2019, 08:11:29 AM
6/3/19

Standing calf raises - 3 sets AMRAP
Leg curls - 3 sets AMRAP
Seated calf raises - 3 sets AMRAP
Bench press - 6x3 @ 50% Varying grip width
Squat cleans - 6x3 @ 70%
Wide grip upright rows - 3 sets AMRAP
Wide grip lat pulldowns - 3 sets AMRAP
Concentration curls - 3x12-15
Grip stuff
Plank - 1 minute

Music: KISS - same
Title: Re: IroNat
Post by: IroNat on June 05, 2019, 08:39:24 AM
6/5/19

Standing calf raises - 3 sets
Leg curls - 3 sets
Seated calf raises - 3 sets
Dumbbell presses - 6x3 @70%
Squat cleans - 9x3 drills
Upright rows - 3 sets
Barbell rows - 3 sets
Barbell curls - 3 sets
Various grip stuff
Plank - 1 minute

No music today

As you may have noticed my routine at present revolves around 3 main strength/power exercises, bench press, squat clean, standing db press.
All the rest of the routine is for balance or might be called assistance work or to keep things interesting.
Title: Re: IroNat
Post by: oldtimer1 on June 05, 2019, 07:14:18 PM
6/5/19

Standing calf raises - 3 sets
Leg curls - 3 sets
Seated calf raises - 3 sets
Dumbbell presses - 6x3 @70%
Squat cleans - 9x3 drills
Upright rows - 3 sets
Barbell rows - 3 sets
Barbell curls - 3 sets
Various grip stuff
Plank - 1 minute

No music today

As you may have noticed my routine at present revolves around 3 main strength/power exercises, bench press, squat clean, standing db press.
All the rest of the routine is for balance or might be called assistance work or to keep things interesting.

Can't go wrong basing your routine on the big three. Namely power, pressing and squats.  I think we have all been brain washed by non athlete bodybuilders that we  need  for example four different bicep exercises.  Muscle groups work together  for any type of athletic or real exertion and never work in isolation. I am also brain washed. I do multiple exercises a body part. Some might say the reasoning is that one exercise should be a stretch. One a mid range and one a contraction emphasis. Maybe from a cosmetic bodybuilding viewpoint but in the real world athletics that's one crazy approach. 
Title: Re: IroNat
Post by: IroNat on June 06, 2019, 04:42:33 AM
Yes, we've been sold on the high volume routines used by the drug users presented in the muscle mags.

The routines presented were pre-contest when the bodybuilder was training down to get definition, using massive dosages of drugs, etc.

What this results in for the natty bodybuilder is no-progress, staleness, no improvement.
Title: Re: IroNat
Post by: IroNat on June 08, 2019, 05:37:34 PM
5/17/19

Standing calf raise - 3 sets
Leg curls - 3 sets
Seated calf raise - 3 sets
Bench press - 8x2 at 80% max
Squat cleans - light 9x2
Wide grip upright rows - 3 sets
Wide grip lat pulldowns - 3 sets
Barbell curls - 3 sets
Wrist curls  - 3 sets each way
Isometric grip exercises
Title: Re: IroNat
Post by: IroNat on June 11, 2019, 07:12:44 AM
6/11/19

Standing calf raises - 3 sets
Leg curls - 3 sets
Seated calf raises - 3 sets
Squat cleans - 8x2 @ 80%
Bench press - 8x3 @ 50%
Close grip pulldowns - 3 sets
Concentration curls - 3 sets
Airdyne - 10x10 sec sprint intervals
Title: Re: IroNat
Post by: IroNat on June 13, 2019, 09:26:10 AM
6/13/19

Standing calf raises, leg curls, seated calf raises - 3 supersets
Standing dumbbell press - 8x2 @ 80%
Squat cleans - 2's up to a heavy single, about 6 sets total
Wide lat pulldowns - 3 sets
Wide uprights rows - 3 sets
Barbell curls - 3 sets
One arm dumbbell deadlifts - 3 sets of 1 minute duration, alternating hands each rep
Wrist curls - 3 sets each palms up and down
Other grip stuff for a few sets
Plank - 1:20
Stick twists - 4 minutes
Airdyne - 10x10sec sprint intervals

Music: KISS - Box set 1976-1982
Some songs in here that were well-known hits.  KISS was super-popular when I was in high school.

https://en.wikipedia.org/wiki/The_Box_Set_(Kiss)

1.   "Detroit Rock City"    1976 ~ Destroyer   
2.   "King of the Night Time World" (Live in 1977)   1977 ~ Alive II   
3.   "Larger Than Life"   1977 ~ Alive II   
4.   "Rocket Ride"   1977 ~ Alive II   
5.   "Tonight You Belong to Me"   1978 ~ Paul Stanley   
6.   "New York Groove" (Hello Cover)   1978 ~ Ace Frehley   
7.   "Radioactive" (Demo Version)   Previously Unreleased   
8.   "Don't You Let Me Down"   1978 ~ Peter Criss   
9.   "I Was Made for Lovin' You"   1979 ~ Dynasty   
10.   "Sure Know Something"   1979 ~ Dynasty   
11.   "Shandi"   1980 ~ Unmasked   
12.   "You're All That I Want, You're All That I Need" (Demo Version) (Recorded in 1977)   Previously Unreleased   
13.   " Talk to Me" (Live in 1980)   Previously Unreleased   
14.   "A World Without Heroes"   1981 ~ Music From "The Elder"   
15.   "The Oath"   1981 ~ Music From "The Elder"   
16.   "Nowhere to Run"   1982 ~ Killers   
17.   "Creatures of the Night"   1982 ~ Creatures of the Night   
18.   "War Machine"   1982 ~ Creatures of the Night   
19.   "I Love It Loud"
Title: Re: IroNat
Post by: IroNat on June 16, 2019, 11:09:07 AM
6/16/19

Very limited in time today so just hit the main exercise (bench press) and a couple others.

Bench Press - 7x1 @ 90% then 3 sets AMRAP @ 50% supersetted with Wide Lat Pulldowns also for 3 sets AMRAP
Seated Calf Raises - 3 sets AMRAP
Title: Re: IroNat
Post by: IroNat on June 19, 2019, 04:43:13 AM
6/18/19

Again no time today so just hit the main exercise.

Squat cleans - 7x1 @90% after about 7 progressively heavier warmup sets.
Title: Re: IroNat
Post by: oldtimer1 on June 19, 2019, 07:33:28 PM
6/18/19

Again no time today so just hit the main exercise.

Squat cleans - 7x1 @90% after about 7 progressively heavier warmup sets.

No finer exercise in the weight room.
Title: Re: IroNat
Post by: IroNat on June 20, 2019, 05:23:15 PM
6/20/19

Standing dumbbell press - 4x1 @ 90%
Standing calf raises - 6 sets AMRAP
Title: Re: IroNat
Post by: Deadpool on June 22, 2019, 04:57:14 PM
Bravo on the Kiss music, I prefer Tool myself, but to each his or her own
Title: Re: IroNat
Post by: IroNat on June 23, 2019, 09:30:50 AM
Bravo on the Kiss music, I prefer Tool myself, but to each his or her own

Thanks for stopping by Dead.

I have a ton of CDs and I generally grab a stack and work through them one by one.  Some days I don't put music on though.
Title: Re: IroNat
Post by: IroNat on June 23, 2019, 09:34:42 AM
6/23/19

Standing calf raises - 3 sets AMRAP
Squat cleans - 8x2 @ 60% then went up in weight for 2 singles
Stiff leg deadlifts - 4x12
Leg curls - 3 sets AMRAP
DB pullovers - 3x15
Concentration curls - 3x12
Grip stuff
Title: Re: IroNat
Post by: oldtimer1 on June 24, 2019, 04:03:22 AM
I haven't run or walked since Wednesday. It's Monday and my Achilles is already feeling better. You were right. The injury needed rest. I won't do running/walking cardio for a couple of weeks. Maybe a month.
Title: Re: IroNat
Post by: IroNat on June 24, 2019, 04:26:18 AM
I haven't ran or walked since Wednesday. It's Monday and my Achilles is already feeling better. You were right. The injury needed rest. I won't do running/walking cardio for a couple of weeks. Maybe a month.

That's good!

Just come back easy.

Title: Re: IroNat
Post by: IroNat on June 25, 2019, 12:33:55 PM
6/25/19

Standing calf raises - 3 sets AMRAP
Standing dumbbell presses - 12x2
Close grip bench press - 5x5-12
Tricep pushdowns - 3x6-12
Band pulls - 3x12-15
Cable crunches - 1 set of 15
Grip stuff

Music: Kiss - Box Set - 1976-1982
Title: Re: IroNat
Post by: IroNat on June 27, 2019, 12:52:04 PM
6/27/19

Standing calf raises - 3 sets AMRAP
High pulls - Singles up to 2 max sets
Barbell shrugs - 5x8-12
Barbell squats - 3x12
Ab rollouts - 3 sets AMRAP
Title: Re: IroNat
Post by: IroNat on June 28, 2019, 08:38:01 AM
6/28/19

Ordinarily I would take a day of between workouts but tomorrow is too busy so did it today.

>

Seated calf raises - 3x12-15 reps
Incline barbell press - Singles up to two max sets
Front barbell raises - 5x10-12
Close grip bench press - 3x6-15
Wide lat pulldowns - 3x8-15
DB curls - 2 sets
Grip stuff

Music: Kiss Box set - 1990s
Title: Re: IroNat
Post by: IroNat on July 01, 2019, 11:52:52 AM
7/1/19

Standing calf raises - 3x15-20
Leg curls - 3x8-12
Squat cleans - 8x2 @ 50% then singles up to a top set
Barbell rows - 5x8-15
Grip stuff
Airdyne - 10x20sec intervals
Title: Re: IroNat
Post by: IroNat on July 03, 2019, 07:52:00 AM
7/3/19

Standing calf raises - 3x15-25
Standing dumbbell press - 8x2 @ 60% then 1's to a max
Behind neck press - 5x10-15
Close grip lat pulldowns - 3x10-15
Flat dumbbell flyes - 3x12
Lying leg raises - 1x25
Grip stuff
Title: Re: IroNat
Post by: IroNat on July 05, 2019, 09:34:24 AM
7/5/19

Standing calf raises - 3x10-20
Seated calf raises - 3x10-15
High pulls from floor - doubles and singles adding weight up to two max sets
Stiff leg deadlifts - 4x12
Wide lat pulldowns - 3x10-15
DB pullovers - 3x20
Grip stuff
Airdyne - 30 minutes
Title: Re: IroNat
Post by: IroNat on July 07, 2019, 06:47:39 AM
7/7/19

Standing calf Raises - 5x12-20
1 arm db presses - Singles adding weight up to two top sets
Flat bench press wide grip - 6x6-12
DB lying tricep extensions - 3x10-15
Bent over laterals with plates - 3x15
Title: Re: IroNat
Post by: IroNat on July 09, 2019, 07:28:06 AM
7/9/19

Standing calf raises - 3x12-22
Squat cleans - 8x2 then singles to a top set
Front squats - 3x6
Leg curls - 3x8-12
Dumbbell hang high pulls - 3x10-12
Grip stuff
Title: Re: IroNat
Post by: IroNat on July 11, 2019, 09:15:43 AM
7/11/19

Standing calf raises - 3x12-15
Standing dumbbell press - 8x3
Behind neck press - 6x8-12
Wide lat pulldown - 5x8-12
Barbell curls - 3x25
Grip stuff
Title: Re: IroNat
Post by: IroNat on July 13, 2019, 08:38:39 AM
7/13/19

Standing calf raises - 3x12-20
Leg curls - 3x8-12
Back squats - 12,8,6,4,3,3 pyramiding weight
Good mornings - 5x10-12
Planks - 2
Barbell curls - 3x8-12
Grip stuff
Title: Re: IroNat
Post by: The Scott on July 13, 2019, 09:02:14 AM
7/13/19

Standing calf raises - 3x12-20
Leg curls - 3x8-12
Back squats - 12,8,6,4,3,3 pyramiding weight
Good mornings - 5x10-12
Planks - 2
Barbell curls - 3x8-12
Grip stuff

Excellent!  I miss leg work...I recently started training again.  The old Reg Park 5X5 routine for now.  Thanks  for the inspiration!
Title: Re: IroNat
Post by: IroNat on July 13, 2019, 09:07:57 AM
Excellent!  I miss leg work...I recently started training again.  The old Reg Park 5X5 routine for now.  Thanks  for the inspiration!

Great...Scott!  ;D
Title: Re: IroNat
Post by: The Scott on July 13, 2019, 09:14:35 AM
Great...Scott!  ;D

 ;D  Thanks, brother!  ;D
Title: Re: IroNat
Post by: IroNat on July 14, 2019, 07:04:37 AM
7/14/19

Seated calf raises - 3 sets AMRAP
Bench press - 12,8,6,4,2 pyramiding weight
Incline barbell press - 8,6,6,6
Close grip barbell press - 4x5
Tricep pushdowns - 3x10-12
Barbell curls - 3 sets AMRAP
Grip stuff
Title: Re: IroNat
Post by: oldtimer1 on July 14, 2019, 07:25:35 PM
I can't bring myself to train on weekends. I look forward to doing nothing after the work week. Just got out of the pool. Swimming at night while music played from the the big band era. The shimming lights off the woods really made the night.
Title: Re: IroNat
Post by: IroNat on July 15, 2019, 04:22:30 AM
Very nice pool.

 :)
Title: Re: IroNat
Post by: IroNat on July 15, 2019, 08:19:57 AM
7/15/19

Deadlift - 10,8,6,3x3
Wide lat pulldowns - 4x8-12
Dumbbell rows - 4x12
Grip stuff

*Need to get back to doing some cardio a few times per week. 
Title: Re: IroNat
Post by: IroNat on July 16, 2019, 07:16:37 AM
7/16/19

Standing barbell press - 12,8,6,6,6

>

Did these out in the garage this morning.  HOT.
Was going to do more seated presses down in the basement gym but bagged it.

Later...

Seated barbell presses from forehead - 4x5


Title: Re: IroNat
Post by: IroNat on July 17, 2019, 07:30:18 AM
7/17/19

30 minutes walking on treadmill.

Met no one on the journey and was not chased by any dogs.
Title: Re: IroNat
Post by: oldtimer1 on July 17, 2019, 02:06:13 PM
I remember different places I trained where I couldn't press over head. Seated was the way when I was a teenager living at home with a low basement ceiling. Got some great delt workouts doing that.
Title: Re: IroNat
Post by: IroNat on July 19, 2019, 03:27:12 AM
7/18/19

30 minutes walking on treadmill at 3 mph which seems like a rapid walk to me.

My knees have been sore but it didn't bother me.
Title: Re: IroNat
Post by: IroNat on July 19, 2019, 07:27:51 AM
7/19/19

Standing calf raises - 3x12-16
Back squats - 12,8,6,4,2x3
Leg curls - 3x8-12
Bench press - 12,8,6,4,2
Z press - 4x8-10
Barbell curls - 4x10-12
Band pull aparts - 4xMax reps
Grip stuff
Title: Re: IroNat
Post by: IroNat on July 21, 2019, 09:53:42 AM
7/21/19

Cleans - 2's going up 10 lbs/set to a top set then on to...

Deadlifts - 3's going up 10 lbs/set to a top set

alternating the above with sets of the following presses:

1) Behind neck presses - 3's going up 10 lbs/set to a top set
then...

2) Bench press - 3's going up 10 lbs/set to a top set

Seated calf raises - 3 sets
Grip stuff
Title: Re: IroNat
Post by: oldtimer1 on July 21, 2019, 06:50:21 PM
Thinking about going back to cleans instead of the deadlift. I hate to continue on the path of explaining injuries but a life time of athletics and lifting have left their mark. I have a lot of trouble racking the weight.  My left elbow won't fully bend and my right shoulder is a mess. I love the attributes the power cleans gives. I swear in just three weekly sessions my vertical leap and sprinting speed improves from this one lift. It improves explosive power and that's important in so many athletics endeavors.
Title: Re: IroNat
Post by: IroNat on July 22, 2019, 03:52:19 AM
Thinking about going back to cleans instead of the deadlift. I hate to continue on the path of explaining injuries but a life time of athletics and lifting have left their mark. I have a lot of trouble racking the weight.  My left elbow won't fully bend and my right shoulder is a mess. I love the attributes the power cleans gives. I swear in just three weekly sessions my vertical leap and sprinting speed improves from this one lift. It improves explosive power and that's important in so many athletics endeavors.

Well, deadlifting heavy is very fatiguing for the back for sure.  Eddie Hall deadlifts heavy every other week.  The in-between week he still does deadlifts but light.  

Wrist flexibility comes into play for cleans for me too.  When the weight gets heavy my wrists become painful when catching the weight.  I stretch my wrists a bit before each set.  

It's usually recommended to keep reps low for cleans as it is a technical lift.  I think this is best.  Doing only a rep or two or three gives the wrists a break.
Logically this means more sets need to be done.

Front squatting for higher reps aggravates my wrists.  However, 2 rep sets are manageable.

I had a back problem.  I could feel some shifting in my discs at times when rolling over in bed or bending over. Scary!  Deadlifting in particular seemed to aggravate this.  I think it came from butt winking while squatting deep a couple years ago.  Then it was always there.  A real problem for me and I thought it to be a permanent condition.  

I realized recently this back problem disappeared!  I can only attribute this healing to doing cleans.  Better than a chiropractor.

Like you, I have a bunch of other aches and pains but at least this one seems to have gone away.



Title: Re: IroNat
Post by: oldtimer1 on July 22, 2019, 01:29:43 PM
I fully can understand the power clean being good for the back. It's an athletic lift done with power instead of grinding slow strength like a deadlift.  We have to find what works for us as we age. I heard a guy write in Ironman that he felt the squat was both effecting his knees and causing back problems. He now uses dumbbell squats. Led me down the path to explore this seldom used movement. I found it one of the hardest best movements. Most guys think it's joke because after all they do their sets with a 315lbs barbell how are they going to find heavy enough dumbbells. In actuality the example I used would have a tough time with 120lbs dumbbells. Different movement. Upright back and sinking the butt down makes it really hard.
Title: Re: IroNat
Post by: IroNat on July 23, 2019, 07:54:36 AM
7/23/19

Back squats - 3's going up 10 lbs/set to a top set...superset with...Seated dumbbell presses (no back support) - 3's with the same weight each set

then...

Standing calf raises - 3 sets max reps

Bench press - 3's going up 10 lbs/set to a top set...superset with...Wide lat pulldowns - 5x8-12

Grip stuff
Title: Re: IroNat
Post by: IroNat on July 26, 2019, 08:21:16 AM
7/26/19

Standing calf raises - 3 sets

Hack squats with barbell - 3's going up 10 lbs/set to a top set...superset with...Seated barbell press from forehead (no back support) - 3's going up 10 lbs/set to a top set.

then...

Bench press - 3's going up 10 lbs/set to a top set...superset with...Close grip lat pulldowns - 5x8-12

Barbell curls - 1 set max reps
Title: Re: IroNat
Post by: IroNat on July 28, 2019, 10:02:47 AM
7/28/19

Power cleans - 3's to a top set
Bench press - 3's to a top set
Jefferson lift - 3's to a top set
Seated db presses (no back support) - 3x12
Reverse grip lat pulldowns - 3x8-12
Close grip curls - 3x8-12
Seated calf raises - 3 sets

Title: Re: IroNat
Post by: The Scott on July 28, 2019, 10:10:11 AM
Good stuff, IroNat!  I had to take another week off but will be back training again tomorrow!
Title: Re: IroNat
Post by: IroNat on July 28, 2019, 11:22:22 AM
Good stuff, IroNat!  I had to take another week off but will be back training again tomorrow!

Thanks brother Scott!
Title: Re: IroNat
Post by: IroNat on July 28, 2019, 11:26:50 AM
My left knee has been bothering me for a couple months.  Back in May it was acting up.

Not sure why but probably twisted it.  Can't recall.  Inside of left knee.  

Doesn't bother me while training but sore as heck the day after and going up and down stairs.

I'm going to skip squatting for awhile and see if it clears up.  Haven't squatted the last couple workouts and it's noticeably better.

Will still do deadlift type movements and power cleans.

Title: Re: IroNat
Post by: oldtimer1 on July 28, 2019, 07:33:29 PM
My left knee has been bothering me for a couple months.  Back in May it was acting up.

Not sure why but probably twisted it.  Can't recall.  Inside of left knee.  

Doesn't bother me while training but sore as heck the day after and going up and down stairs.

I'm going to skip squatting for awhile and see if it clears up.  Haven't squatted the last couple workouts and it's noticeably better.

Will still do deadlift type movements and power cleans.



Hope your knee gets better. Maybe try other things after a rest like maybe lunges or dumbbell squats. Lunges work great with no weight.
Title: Re: IroNat
Post by: IroNat on July 29, 2019, 04:00:40 AM
Hope you knee gets better. Maybe try other things after a rest like maybe lunges or dumbbell squats. Lunges work great with no weight.

Thanks OT.

Title: Re: IroNat
Post by: oldtimer1 on July 29, 2019, 12:18:22 PM
Thanks OT.



Injuries also affects the mind too. You have the will, work ethic and perseverance to make it happen but the injury tweaks puts a halt to it.
Title: Re: IroNat
Post by: IroNat on July 30, 2019, 07:58:58 AM
7/30/19

Another day, another workout.
Did not push it too hard today on the top sets.

Standing calf raises - 3 sets
Power cleans - 3's going up by 10 lbs a set to a top set
superset with...
Standing db press - 5x3 same weight all sets
then...
Bench press - 3's going up by 10 lbs a set to a top set
Band pull aparts - 3 sets
Close grip curls - 5x8-12
Wrist roller - up and down 3 times each way
Title: Re: IroNat
Post by: Primemuscle on July 30, 2019, 11:18:07 AM
I can't bring myself to train on weekends. I look forward to doing nothing after the work week. Just got out of the pool. Swimming at night while music played from the the big band era. The shimming lights off the woods really made the night.

(https://www.getbig.com/boards/index.php?action=dlattach;topic=646168.0;attach=776889;image)

Geraniums or begonias? Either way, they look abundant.
Title: Re: IroNat
Post by: IroNat on August 02, 2019, 08:27:11 AM
8/2/19

Standing calf raises - 3 sets 12-20 reps
Power cleans - Working up to 3x3
Behind neck press - Working up to 3x3
Bench press - Pyramid to 5x1
Barbell rows - 5x12
Close grip EZ curls - 3x12
Grip stuff
Title: Re: IroNat
Post by: IroNat on August 03, 2019, 11:13:50 AM
8/3/19

Seated press behind neck - worked up to 5x1
Bench press - same
Band pull aparts - 3x10
Title: Re: IroNat
Post by: IroNat on August 04, 2019, 08:35:25 AM
8/4/19

Seated calf raises - 3x12-15
DB clean & press - Pyramid weight to 3x3 then less weight 2x12 presses only
Bench press - Pyramid weight to 3x6
Clean pulls from floor - Pyramid weight to 3x3
Reverse grip lat pulldowns - 3x12-15
Close grip EZ curls - 3x12-15
Grip stuff
Title: Re: IroNat
Post by: IroNat on August 06, 2019, 02:19:11 PM
8/6/19

Some high rep bodybuilding today.

Standing calf raises - 3x15
Seated calf raises - 3x15
Leg extensions - 3x15
Leg curls - 3x15
Box squats - 3x15
Bench press - 3x15
Wide lat pulldowns - 3x15
Behind neck press - 3x15
Barbell rows - 3x15
Tricep pushdowns - 3x12-15
Close grip EZ curls - 3x15
Grip stuff
Title: Re: IroNat
Post by: Primemuscle on August 06, 2019, 04:08:38 PM
8/6/19

Some high rep bodybuilding today.

Standing calf raises - 3x15
Seated calf raises - 3x15
Leg extensions - 3x15
Leg curls - 3x15
Box squats - 3x15
Bench press - 3x15
Wide lat pulldowns - 3x15
Behind neck press - 3x15
Barbell rows - 3x15
Tricep pushdowns - 3x12-15
Close grip EZ curls - 3x15
Grip stuff

Seems like a solid all body workout. How long does this routine take?
Title: Re: IroNat
Post by: IroNat on August 07, 2019, 04:43:02 AM
Seems like a solid all body workout. How long does this routine take?

I didn't pay attention to the clock but I'd say 1 1/2 hours.  33 sets plus grip work.
Title: Re: IroNat
Post by: Primemuscle on August 07, 2019, 11:56:05 AM
I didn't pay attention to the clock but I'd say 1 1/2 hours.  33 sets plus grip work.

That would be too long a workout for me. I try to keep them to 45 minutes.
Title: Re: IroNat
Post by: IroNat on August 14, 2019, 08:16:10 AM
8/14/19

Power clean & press - 3x8-10
Seated calf - 3x15-20
Bodyweight squats - 3x15
Bench press - 3x15
DB side lateral raises - 3x20
DB rear lateral raises - 3x20
Wide lat pulldowns - 3x10-15
DB alternate curls - 3x10-15
Tricep pushdowns - 3x8-12
Grip stuff

Took a week off.  Left knee has been hurting.  Had a cortisone shot.  Some improvement but not great.
Title: Re: IroNat
Post by: oldtimer1 on August 14, 2019, 04:18:33 PM
That cortisone shot sounds painful.  Looks like you had a hard workout. Hope your knee comes around. Injuries take so much time when someone gets to our age. My Achilles took 3 months and it still slightly bugs me.  I thought it would never get better. Hope your knee isn't a chronic condition that won't heal.

If I can offer one opinion on body weight squats. If you get sloppy with them they can tweak the knee. Talking about the way Cross fit guys do it on all those youtube videos.  Since they are going for reps for time they flop down rapidly then explode up. With your bad knee go down controlled and while you can come up with a little speed but keep it controlled until your knee feels better.   I had to temporarily stop body weight squats because I got a little sloppy in the latter reps. Noticed my knees were bugging me and after stopping them I felt better. I will be going back to them because they are an amazing exercise.
Title: Re: IroNat
Post by: IroNat on August 14, 2019, 05:02:36 PM
That cortisone shot sounds painful.  Looks like you had a hard workout. Hope your knee comes around. Injuries take so much time when someone gets to our age. My Achilles took 3 months and it still slightly bugs me.  I thought it would never get better. Hope your knee isn't a chronic condition that won't heal.

If I can offer one opinion on body weight squats. If you get sloppy with them they can tweak the knee. Talking about the way Cross fit guys do it on all those youtube videos.  Since they are going for reps for time they flop down rapidly then explode up. With your bad knee go down controlled and while you can come up with a little speed but keep it controlled until your knee feels better.   I had to temporarily stop body weight squats because I got a little sloppy in the latter reps. Noticed my knees were bugging me and after stopping them I felt better. I will be going back to them because they are an amazing exercise.

I've had several cortisone shots over the years.  Two in my right knee but this is the first in my left knee which is my "good" knee.
They don't hurt really to get because they numb the area where the needle goes.  It is a fairly big needle and the syringe is big also.  They pump a lot in there!

I'm not needle or blood phobic but some people are and might freak when they see the needle.

Not sure really how I hurt my knee.  I seem to recall rotating my car tires a couple months ago and landing hard on the knee.  Hard to recall but that could have started this problem as the knee is irritated under the kneecap.  It has been off and on bothering me.  Had x-rays and the joint is in good shape which is good news.  Lots of space in the joint.

The cortisone shot will reduce the inflammation and hopefully allow the knee to settle down.

Thanks for the advice about the squats.  I did them carefully and not fast.  Took ibuprofen today also as I'm still having pain.  I rarely take it.

I had a cortisone shot last year for my right knee and it worked great so I'm a little bummed this one did not seem to work as well but perhaps it needs more time to work.

Time heals all wounds.


Title: Re: IroNat
Post by: oldtimer1 on August 14, 2019, 06:44:24 PM
I've had several cortisone shots over the years.  Two in my right knee but this is the first in my left knee which is my "good" knee.
They don't hurt really to get because they numb the area where the needle goes.  It is a fairly big needle and the syringe is big also.  They pump a lot in there!

I'm not needle or blood phobic but some people are and might freak when they see the needle.

Not sure really how I hurt my knee.  I seem to recall rotating my car tires a couple months ago and landing hard on the knee.  Hard to recall but that could have started this problem as the knee is irritated under the kneecap.  It has been off and on bothering me.  Had x-rays and the joint is in good shape which is good news.  Lots of space in the joint.

The cortisone shot will reduce the inflammation and hopefully allow the knee to settle down.

Thanks for the advice about the squats.  I did them carefully and not fast.  Took ibuprofen today also as I'm still having pain.  I rarely take it.

I had a cortisone shot last year for my right knee and it worked great so I'm a little bummed this one did not seem to work as well but perhaps it needs more time to work.

Time heals all wounds.




I had plenty of cortisone shots to my foot because of nerve damage. It was a long and thick needle put through the top of the foot. I thought it was really painful.  Maybe because of the nerve damage to my foot. On one shot he went too far and the needle came out the bottom of my foot. He said, "Oops!" I yelled in a pitch only Coyotes can hear.  That foot double Morton's Neuroma nerve damage took 6 months to heal and plenty of cortisone shots.
Title: Re: IroNat
Post by: IroNat on August 15, 2019, 03:30:58 AM
I had plenty of cortisone shots to my foot because of nerve damage. It was a long and thick needle put through the top of the foot. I thought it was really painful.  Maybe because of the nerve damage to my foot. On one shot he went too far and the needle came out the bottom of my foot. He said, "Oops!" I yelled in a pitch only Coyotes can hear.  That foot double Morton's Neuroma nerve damage took 6 months to heal and plenty of cortisone shots.

Yikes!  Through the foot!  :o

I forgot I had a cortisone shot in my foot once for plantars fascitis.  Helped tremendously.

I wish there were painkillers that did not have negative side effects.  You have to be careful with NSAIDs or acetominophen.

The doctor said I could get a cortisone shot every 3 months if I wanted. 
Title: Re: IroNat
Post by: oldtimer1 on August 15, 2019, 03:48:50 AM
Yikes!  Through the foot!  :o

I forgot I had a cortisone shot in my foot once for plantars fascitis.  Helped tremendously.

I wish there were painkillers that did not have negative side effects.  You have to be careful with NSAIDs or acetominophen.

The doctor said I could get a cortisone shot every 3 months if I wanted. 

Too much cortisone will break down connective tissue. When it works it works incredibly well. I had one for plantar fascitis and one shot was all it took. The nerve damage took about 4 or 5 shots before it healed.
Title: Re: IroNat
Post by: IroNat on August 15, 2019, 04:21:18 AM
Too much cortisone will break down connective tissue. When it works it works incredibly well. I had one for plantar fascitis and one shot was all it took. The nerve damage took about 4 or 5 shots before it healed.

I've read that about cortisone and questioned the doc about that.

Apparently it is acceptable.  Not something I want to do.

https://www.mayoclinic.org/tests-procedures/cortisone-shots/about/pac-20384794

"Limits on the number of cortisone shots

There's concern that repeated cortisone shots might cause the cartilage within a joint to deteriorate. So doctors typically limit the number of cortisone shots into a joint.

In general, you shouldn't get cortisone injections more often than every six weeks and usually not more than three or four times a year."
Title: Re: IroNat
Post by: IroNat on August 16, 2019, 07:34:41 AM
8/16/19

DB muscle clean & press - 3x6-12
Seated calf raises - 3x12-15
Bodyweight squats - 4x15
Leg curls - 3x15
Bench press - 3x8-12
Side db laterals - 2x15
Rear db laterals - 2x15
Wide lat pulldowns - 3x8-15
Dips - 2x15
DB rows - 3x15
Alternate db curls - 3x8-12
Grip stuff


Title: Re: IroNat
Post by: IroNat on August 16, 2019, 07:37:20 AM
That would be too long a workout for me. I try to keep them to 45 minutes.

45 minutes is good.
Title: Re: IroNat
Post by: IroNat on August 18, 2019, 10:45:08 AM
8/18/19

Squat cleans - 3x3
Seated calf raises - 3x12-15
Bodyweight squats - 4x15
Leg curls - 3x15
Seated barbell press (no back support) - 3x10-12
Bench press - 3x7-12
Side db laterals - 2x15
Rear db laterals - 2x15
Dips - 2x15
Wide lat pulldowns - 3x12-15
DB rows - 3x15
Standing alternate db curls - 3x8-10
Grip stuff

Music:

Yngwie Malmsteen - Eclipse
Megadeath - Peace Sells... but Who's Buying?
Title: Re: IroNat
Post by: IroNat on August 21, 2019, 08:42:32 AM
8/21/19

Standing db press - 12,12,10,8
High pulls from floor - 3x3 heavy sets
Bodyweight squats - 3x15
Leg curls - 3x15
Seated calf raises - 3x15
Bench press - 6,6,3,10,12
Wide lat pulldowns - 15,15,20
Dips - 2x15
Side db raises - 2x15
Rear db raises - 2x15
Alternate db curls up and down rack
Grip stuff
Title: Re: IroNat
Post by: IroNat on August 23, 2019, 01:26:01 PM
8/23/19

Seated barbell press - 6x8-12
Wide lat pulldowns - 3x15
Barbell rows - 3x12
Barbell squats - 3x15
Leg curls - 3x15
Dips - 3x15
Incline db flyes - 3x15
Spider curls - 5x15
Seated calf raises - 6x15
Grip stuff
Title: Re: IroNat
Post by: Primemuscle on August 23, 2019, 06:42:21 PM
8/23/19

Seated barbell press - 6x8-12
Wide lat pulldowns - 3x15
Barbell rows - 3x12
Barbell squats - 3x15
Leg curls - 3x15
Dips - 3x15
Incline db flyes - 3x15
Spider curls - 5x15
Seated calf raises - 6x15
Grip stuff

Only one of the gyms I workout at has a piece of equipment specifically designed to work your grip and forearms. It is easier and safer to use than some other method of working one's grip. My grip is shit however, carpel tunnel and arthritis has really fucked it up. This is one of the main reasons I favor machines as opposed to free weights. I never know when I'll get a severe cramp that causes me to lose my grip.
Title: Re: IroNat
Post by: IroNat on August 24, 2019, 03:45:19 AM
Only one of the gyms I workout at has a piece of equipment specifically designed to work your grip and forearms. It is easier and safer to use than some other method of working one's grip. My grip is shit however, carpel tunnel and arthritis has really fucked it up. This is one of the main reasons I favor machines as opposed to free weights. I never know when I'll get a severe cramp that causes me to lose my grip.

Thanks for stopping by, Prime.

Hand problems can certainly derail training.  I have had trigger finger problems in the past.  I have a slight trigger finger now which I'm careful with.

I don't have any sure solutions.

I'm sure you are aware of the following but I'll post them anyway.

This exercise is often suggested using a rubberband to work the opposing muscles of the hand which are often neglected.

(https://www.drugs.com/cg/images/en3156984.jpg)

Another exercise is to take a thin towel or rag (a golf towel works well) and using only your fingers, gather it up into your hand.  Repeat until you feel a burn.
Do 3-4 times a week but not everyday.  This can also be done with newspaper but who still gets the newspaper?  I took a thin kitchen towel and cut it in half.
This really gets the blood into your hand and forearm.

Just squeezing a soft towel is a good hand exercise too.  Wringing/twisting a towel also.
Title: Re: IroNat
Post by: IroNat on August 25, 2019, 10:29:12 AM
8/25/19

Seated calf raises - 6x15
Muscle cleans - 5x3
Bench press - 3x10-12
DB pullovers - 3x20
Side db raises - 3x15
Wide lat pulldowns - 3x15
Barbell rows - 3x12
Leg curls - 3x15
Seated incline db curls - 6x8-15
Grip stuff
Title: Re: IroNat
Post by: Primemuscle on August 25, 2019, 12:51:33 PM
Thanks for stopping by, Prime.

Hand problems can certainly derail training.  I have had trigger finger problems in the past.  I have a slight trigger finger now which I'm careful with.

I don't have any sure solutions.

I'm sure you are aware of the following but I'll post them anyway.

This exercise is often suggested using a rubberband to work the opposing muscles of the hand which are often neglected.

(https://www.drugs.com/cg/images/en3156984.jpg)

Another exercise is to take a thin towel or rag (a golf towel works well) and using only your fingers, gather it up into your hand.  Repeat until you feel a burn.
Do 3-4 times a week but not everyday.  This can also be done with newspaper but who still gets the newspaper?  I took a thin kitchen towel and cut it in half.
This really gets the blood into your hand and forearm.

Just squeezing a soft towel is a good hand exercise too.  Wringing/twisting a towel also.

I'm off to the store to buy some rubber bands for my hands.  :)
Title: Re: IroNat
Post by: IroNat on August 25, 2019, 03:18:57 PM
From the hands to the back...

My own experience is that high pulls and cleans of all types are great for building the traps, upper back, and lower back.  Also as a builder of overall body power, not just strength.  Even the legs get involved if you pull from the floor.

John Grimek sometimes referred to the clean as the "fast deadlift".  You can use lower poundage than the deadlift but the speed of the lift compensates for it.

I like sets of 2-3 reps and number of sets anywhere from 3 to 10.  In a full-body routine a lower amount of sets like 3 to 5 because you have the rest of the body to train also.  Higher sets if you are splitting the body up and can afford the time.

Pulls and cleans have been really good for my lower back too.  

As with any exercise, use common sense and start light.


Title: Re: IroNat
Post by: IroNat on August 28, 2019, 12:38:16 PM
8/28/19

1 leg calf raises - 6x8-15
Squat cleans - 3x3
Seated barbell press - 3x10-12
DB pullovers - 2x20
DB side raises - 2x15
Wide lat pulldowns - 2x15
DB rows - 2x12
DB incline curls - 3x6-10
Grip stuff

Felt tired today so did less.
Title: Re: IroNat
Post by: oldtimer1 on August 28, 2019, 12:48:27 PM
High pulls are a tremendous exercise. I remember being three years removed from being a sprinter on the college track team. I lifted but no sprinting. I always included high pulls using speed. I didn't even go heavy and stayed around 225lbs. They had a Police/Fire Olympics that included a 100 yard dash (showing my age but there was no 100 meters back then). I blew the field away. I attributed it to high pulls, semi stiff legged deadlifts and squats. 
Title: Re: IroNat
Post by: IroNat on August 28, 2019, 01:24:51 PM
High pulls are a tremendous exercise. I remember being three years removed from being a sprinter on the college track team. I lifted but no sprinting. I always included high pulls using speed. I didn't even go heavy and stayed around 225lbs. They had a Police/Fire Olympics that included a 100 yard dash (showing my age but there was no 100 meters back then). I blew the field away. I attributed it to high pulls, semi stiff legged deadlifts and squats. 

Yes, they are a great exercise.
Title: Re: IroNat
Post by: IroNat on August 30, 2019, 07:46:27 AM
8/30/19

1 leg calf raises - 6 sets max reps with bodyweight
Squat cleans - sets of 3 to top set
Bench press - sets of 6 to a top set
DB pullovers - 2x20
Upright rows - 2x12
Wide lat pulldowns - 2x15
Bodyweight squats - 6x15
Concentration curls - 6x12
Grip stuff

Title: Re: IroNat
Post by: IroNat on August 31, 2019, 04:40:04 AM
My calves are very sore from those 1 leg calf raises.

I'll have calves like Pellius soon.

 ;D

Title: Re: IroNat
Post by: IroNat on September 01, 2019, 10:26:21 AM
9/1/19

Good Lord, it's September already!  :o

1 leg calf raises - 3 sets max reps
Squat cleans - Sets of 3 then sets of 1 to a top set
Seated barbell press, no back support - sets of 6 up to a top set of 3
DB pullovers - 2x20
Incline db flyes - 2x15
Wide lat pulldowns - 6x15
Body weight squats - 3x20
Concentration curls - 6x6-15
Grip stuff
Title: Re: IroNat
Post by: The Scott on September 01, 2019, 01:11:11 PM
9/1/19

Good Lord, it's September already!  :o

1 leg calf raises - 3 sets max reps
Squat cleans - Sets of 3 then sets of 1 to a top set
Seated barbell press, no back support - sets of 6 up to a top set of 3
DB pullovers - 2x20
Incline db flyes - 2x15
Wide lat pulldowns - 6x15
Body weight squats - 3x20
Concentration curls - 6x6-15
Grip stuff

 I know...Time is faster than the speed of light, brother.  At least until those lights are turned out for the last time.  I like to think living slows time down just enough to enjoy a bit of it.  Be well, my friend.
Title: Re: IroNat
Post by: oldtimer1 on September 01, 2019, 01:35:58 PM
One leg calf raises off the floor is a great exercise. https://www.t-nation.com/training/no-weights-calf-training
Title: Re: IroNat
Post by: IroNat on September 02, 2019, 05:01:48 AM
Yes, those 1 leg cr are really good.

I'm going to stick with them for awhile.  I can really see the calf muscles working when I do them.

The older you get the faster time seems to go by.  Way more time behind you than in front.

Looked at myself in the mirror  and I definitely need to drop a few pounds.  My abdomen sticks out.

I can see abs but my lower abdomen is past my chest!  Damn!  Like I'm bloated.

Going to cut back on portions and carbs/junk.

https://www.livestrong.com/article/149541-what-causes-men-to-have-hard-fat-bellies/
Title: Re: IroNat
Post by: Primemuscle on September 02, 2019, 03:54:40 PM
Yes, those 1 leg cr are really good.

I'm going to stick with them for awhile.  I can really see the calf muscles working when I do them.

The older you get the faster time seems to go by.  Way more time behind you than in front.

Looked at myself in the mirror  and I definitely need to drop a few pounds.  My abdomen sticks out.

I can see abs but my lower abdomen is past my chest!  Damn!  Like I'm bloated.

Going to cut back on portions and carbs/junk.

https://www.livestrong.com/article/149541-what-causes-men-to-have-hard-fat-bellies/


Ever heard of sucking it in?

(https://i.ytimg.com/vi/1RnkMaQuMqo/maxresdefault.jpg)

(https://i.pinimg.com/236x/ca/18/ce/ca18ceac3181860b766fe16b8495e0e0--body-builder-fitness-men.jpg)
Title: Re: IroNat
Post by: IroNat on September 03, 2019, 04:02:46 AM
Amazing vacuum.  I never could do that.
Title: Re: IroNat
Post by: IroNat on September 03, 2019, 07:05:29 AM
9/3/19

1 leg bodyweight calf raises - 3 sets max reps each leg
Squat cleans - 3's to a top set
Bodyweight dips - 3x15
DB pullovers - 2x20
Incline flyes - 2x15
Incline db press - 2x12
Side db raises - 3x15
Wide lat pulldowns - 6x12-15
Bulgarian split squats - 3x12 each leg
Leg curls - 2x15
DB concentration curls - 3x6-10
Grip stuff

32 sets total (not including grip stuff)

Music: Megadeth - Rust In Peace
Title: Re: IroNat
Post by: IroNat on September 06, 2019, 08:50:29 AM
9/6/19

Tweaked my left shoulder several weeks ago so being somewhat careful.

1 leg body weight calf raises - 3xmax reps
Squat cleans - 3's to a couple top sets.  This time did one squat clean + two front squats each set.  Usually I do three squat cleans each set.
Seated db press - 3x15
Incline flyes - 3x15
Decline db flyes - 3x15
Lat machine straight arm pulldown - 3x12
Db pullovers - 3x20
Wide lat pulldowns - 3x12-15
Concentration curls - 6x8-15
Tricep pushdowns - 6x8-15
Bulgarian split squats - 2x12
Grip stuff

38 sets not including grip.

With the squat cleans I work up to the heavier sets with around 5 warmup sets so I alternate that exercise with the presses and flyes.

Music: Megadeth - Countdown To Extinction

(https://upload.wikimedia.org/wikipedia/en/thumb/0/00/Countdown_album_cover.jpg/220px-Countdown_album_cover.jpg)
Title: Re: IroNat
Post by: oldtimer1 on September 06, 2019, 10:00:27 AM
Good workout! Shoulders are so delicate. For that reason I rarely bench with a bar. If I do it's light weights.
Title: Re: IroNat
Post by: Primemuscle on September 06, 2019, 01:04:38 PM
Amazing vacuum.  I never could do that.

Takes a lot of practice. Take a deep breath, blow out all the air and then suck your abs in towards your back. The more developed you chest is the more impressive this pose looks.
Title: Re: IroNat
Post by: IroNat on September 08, 2019, 09:45:46 AM
9/8/19

1 leg bw calf raise - 3xmax reps
Seated calf raise - 3x12-15
Squat cleans - 3x3 and 2x1
Bench press - 12,8,5 pyramid weight
DB pullovers - 3x20
Incline flyes - 3x20
Side db raises - 3x15
Concentration curls - 6x6-12
*superset with*
Tricep pushdowns - 6x12-15
Wide lat pulldowns - 3x12-15
Bulgarian split squats bodyweight - 3x12
Grip stuff

41 sets exclusive of grip stuff  
1.5 hours

Can really feel my lower back from those squat cleans.
Title: Re: IroNat
Post by: IroNat on September 10, 2019, 10:25:58 AM
9/10/19

Lower back felt tired and considered taking day off.  Changed it up today.  Dropped the volume in half.  Minimal rests between sets.  Got a good pump.

1 leg bodyweight calf raises - 3xMax reps
Narrow stance barbell squats - 3x10
Incline db flyes - 3x12
Db rows - 3x15
Db side raises - 3x15
Db concentration curls - 3x8-12
Knee-ups - 1x25

19 sets

Breakfast - oatmeal topped with peanuts, a banana, 2% milk, coffee with half n' half
Lunch - 6 eggs fried in olive oil, rice and beans on the side, coffee with half n' half
Title: Re: IroNat
Post by: Primemuscle on September 12, 2019, 07:21:44 PM
I've been sick as a dog since last Friday with either viral or bacterial gastroenteritis. At least that's what the doctor I saw today suspects. My entire torso and everything in it hurts.
Title: Re: IroNat
Post by: IroNat on September 13, 2019, 06:45:48 AM
I've been sick as a dog since last Friday with either viral or bacterial gastroenteritis. At least that's what the doctor I saw today suspects. My entire torso and everything in it hurts.

Sorry to hear that.  Hope you feel better soon.
Title: Re: IroNat
Post by: IroNat on September 13, 2019, 08:34:19 AM
9/13/19

I was looking forward to this workout but when I got to it I felt like sh*t.
Some days are like that and you can't predict it ahead of time.
I've had days when I felt lousy and had great workouts.

>

1 leg body weight calf raises - 3xMax reps
Seated calf raises - 3x10-15
Bulgarian split squats body weight - 2x20
Leg curls - 3x12-15
Db pullovers - 3x20
Db side raises - 3x15
Db front raises - 3x8-12
Wide lat pulldowns - 3x12-15
Band pull aparts - 3xMax reps
Barbell cheat curls - 3x8-12
Concentration curls - 3x6-8*
Tricep pushdowns - 3x12-15
Knee-ups - 2xMax reps
Grip

37 sets
Minimal rest between sets
1 hour

*I'm seeing better peak from the concentration curls.
Title: Re: IroNat
Post by: oldtimer1 on September 13, 2019, 04:28:55 PM
Some workouts are better than others. This week I wasn't clicking on all cylinders. Here's to next week. Hope we both kill it.
Title: Re: IroNat
Post by: IroNat on September 15, 2019, 07:00:36 AM
9/15/19

1 leg calf raises body weight - 3xMax reps
Seated calf raises - 3x12-15
Squat clean - 5x3
Seated Db press - 3x15
Band rear laterals- 3xMax reps
Band side lateral raises - 3xMax reps
Db pullovers - 3x15
Db incline press - 3x12
Db rows - 3x10
Db alternate cheat curls - 3x8-12
Db concentration curls - 3x6-8
Tricep pushdowns - 3x12-15
Bulgarian split squats body weight - 2x10
Knee-ups - 3xMax reps

43 sets
Alternating sets between exercises with minimal rest.

Title: Re: IroNat
Post by: oldtimer1 on September 15, 2019, 08:03:25 AM
I've been sick as a dog since last Friday with either viral or bacterial gastroenteritis. At least that's what the doctor I saw today suspects. My entire torso and everything in it hurts.

Stomach issues are the worst.  If it's a virus it should pass quick. My adult son had the noro virus and in the space of 2 hours tried to throw up 12 times.  Had to take him to the hospital.  In the morning he was on the mend. Bacteria could be tricky to fix. 
Title: Re: IroNat
Post by: Primemuscle on September 15, 2019, 09:30:26 AM
Stomach issues are the worst.  If it's a virus it should pass quick. My adult son had the noro virus and in the space of 2 hours tried to throw up 12 times.  Had to take him to the hospital.  In the morning he was on the mend. Bacteria could be tricky to fix. 

Thankfully, I am 99% back to normal. It took a week though, which is a longtime (IMO) to be sick. To my good fortune, the last time I upchucked was when I was 18 and had far too much to drink and eat. Over my long lifetime, I've encountered some really stomach churning stuff. Somehow, I am able to distract my thoughts from the them. Onetime, this kid threw up all over the keyboard he was using in the library and I cleaned it up. Cleaning a keyboard can take awhile...you get the idea.
Title: Re: IroNat
Post by: IroNat on September 17, 2019, 07:20:01 AM
9/17/19

1 leg body weight calf raise - 3x max reps
Seated calf raise - 3x12
Squat cleans - 3's to a top set
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Db pullovers - 3x10
Wide lat pulldowns - 3x10
Db cheat rows - 3x10
Alternated db cheat curls - 3x10
Concentration curls - 3x10
Jack-knife sit-ups - 3 x max reps
Grip stuff

39 sets excluding grip.
2 min rests between sets.
Title: Re: IroNat
Post by: IroNat on September 20, 2019, 02:08:48 PM
9/20/19

1 leg weighted calf raises - 3x12
Seated calf raises - 3x12
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Db rows - 3x10
Alternate db curls - 3x10
Concentration curls - 3x10
Knee-ups - 3xMax reps

39 sets.
2 minute rests.
Title: Re: IroNat
Post by: IroNat on September 22, 2019, 07:58:18 AM
9/22/19

1 leg weighted calf raises - 3x12
Seated calf raises - 3x12
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Db rows - 3x10
Alternate db curls - 3x10
Concentration curls - 3x10
Knee-ups - 1xMax reps

37 sets.
2 minute rests.
2 hours.

This is an effective but time consuming way to train.  I don't mind doing this during the week but don't like doing it on the weekend.

I am using a rep range of 7-10 for most of the exercises.  If I get 3 sets of 10 then I will add weight.  I hope to use this same routine for about 6 weeks, then change up the exercises a bit.  Everything is subject to change however.

Today I did not superset anything but may superset to save time in the future.  2 minute rests between sets works well and allows sufficient time for recovery.

The cable pullovers on the lat machine are a substitute for dumbbell pullovers which I did not feel safe doing with an heavy dumbbell.  They actually are better because the tension is constant all through the range of motion.  Target is the lower chest.  I use a v-bar attachment and do these standing.  I

https://exrx.net/WeightExercises/LatissimusDorsi/CBBentoverPullover


(https://images-na.ssl-images-amazon.com/images/I/41bb%2BnNPqfL.jpg)

Title: Re: IroNat
Post by: IroNat on September 24, 2019, 01:57:09 PM
9/24/19

1 leg weighted calf raises - 3x10
Seated calf raises - 3x10
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Alternate db curls - 3x10
Concentration curls - 3x10
Barbell curls - 25,22,20 reps pump sets
Knee-ups - 1xMax reps
Grip

37 sets
Worked at my own pace.
Dropped the Db rows today.
Title: Re: IroNat
Post by: IroNat on September 27, 2019, 09:00:12 AM
9/27/19

1 leg weighted calf raises - 3x12
Seated calf raises - 3x12
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Alternate db curls - 3x10
Concentration curls - Did a set of 8-10 reps between every set up to Incline BB press including warmup sets. 24 sets.
Knee-ups - 1xMax reps
Grip

55 sets
2 minute rests.
Title: Re: IroNat
Post by: Primemuscle on September 27, 2019, 09:21:08 AM
9/27/19

1 leg weighted calf raises - 3x12
Seated calf raises - 3x12
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Alternate db curls - 3x10
Concentration curls - Did a set of 8-10 reps between every set up to Incline BB press including warmup sets. 24 sets.
Knee-ups - 1xMax reps
Grip

55 sets
2 minute rests.


The # 1 minimalist workout you posted plus some added ab work went well yesterday. I was able to slightly increase the resistance on most of the movements. IMO, my quads are disproportionately thin at barely 22". I also have no butt to speak of. -Hip measurement at the widest point is 38". Do you have any suggestions as to what if any exercises to add to target these two areas. -Leg extensions and lunges are two that come to mind. My concern is that if I overwork these two muscle groups, it will be counter productive. I'm warming up for :10 minutes on the stationary bike before beginning the routine.

I can wear pants/jeans in any size from a 30" to a 32" waist with 32's being the most comfortable. The thigh measurement on pants this size run about 24 -25" on average. I feel like they look like clown pants on me. Presently, I am 5' 10" and weigh 169 - 170 which is actually an increase since a few weeks ago. My weight has always had the tendency to increase when I am working out. But then, I often add a protein drink or two per day to my regular diet.
Title: Re: IroNat
Post by: IroNat on September 27, 2019, 10:19:08 AM
The # 1 minimalist workout you posted plus some added ab work went well yesterday. I was able to slightly increase the resistance on most of the movements. IMO, my quads are disproportionately thin at barely 22". I also have no butt to speak of. -Hip measurement at the widest point is 38". Do you have any suggestions as to what if any exercises to add to target these two areas. -Leg extensions and lunges are two that come to mind. My concern is that if I overwork these two muscle groups, it will be counter productive. I'm warming up for :10 minutes on the stationary bike before beginning the routine.

I can wear pants/jeans in any size from a 30" to a 32" waist with 32's being the most comfortable. The thigh measurement on pants this size run about 24 -25" on average. I feel like they look like clown pants on me. Presently, I am 5' 10" and weigh 169 - 170 which is actually an increase since a few weeks ago. My weight has always had the tendency to increase when I am working out. But then, I often add a protein drink or two per day to my regular diet.

First, I don't want to pretend I have all the answers.  I can only give you my two cents.

A lot of older men seem to lose mass in their legs.  Check out the over 60 men in the muscle beach contests.  No legs!

I've wondered why this is.  Is it due to sarcopenia?  Is it due to lack of exercise? ???

My theory is that it might be because the knees are often a problem when you get older.  You just can't train the legs well if you have bad knees or hips.

That's one possibility.  Another is that people don't like to train legs!

If you can't do squats or use a leg press then how can you keep leg mass in the quads and overall leg?  So that's a problem for sure.

The best exercises for leg and glute mass are some form of squat or the leg press.  

*Saw your post with the machine you use for doing front squats.  That looks good.  Just keep doing them and gradually get better/stronger.

Leg extensions are best for definition, not mass.  Skip them.  Leg curls are good.  You can do them if you feel up to it. 

Biking is for cardio, I don't think it is good for mass although intense sprinting could be good.

Check this out for more quad exercises: https://exrx.net/Lists/ExList/ThighWt#Quadriceps

Title: Re: IroNat
Post by: Primemuscle on September 27, 2019, 01:40:27 PM
Thanks for your input. Lucky for me neither my knees or my hips are compromised. Although, I had arthroscopy on my right knee several years ago to repair a torn meniscus. I have on occasion put my back out and my doctor diagnosed me with degenerative disk disease. This being said, I have never had trouble with it from lifting or exercise. I actually like working legs. Squats are such a complete exercise because they impact one's whole body. I keep my abs tight and focus on breathing and form when doing squats. Still, I used to walk a lot while at work and do this much less since I retired.

For some reason, I cannot use much weight when doing leg curls if I am to get a complete movement. Oddly, my hams look more developed than my quads. I am a big fan of leg presses and have been for decades. I remember doing them on equipment that required my legs be in a completely vertical position as opposed to the angled or more horizontal leg press machines. Gravity was used to best advantage on that machine.

It occurs to me that I will add some body weight when my quads grow. This is fine as long as the weight isn't in the form of fat on my lower back or abs.  :)

The only reason I am using the stationary bike is to warm up and not for the benefits of cardio. I'm not good about doing stretches or warm-up sets with very light weight.
Title: Re: IroNat
Post by: IroNat on September 30, 2019, 06:30:41 AM
9/30/19

1 leg calf raises - 3x12
Seated calf raises - 3x12
Squat cleans - 6x3 light
Incline barbell press - 3x10
Side Db raises - 3x10
Cable pullovers - 3x10
Concentration curls - 3x10
Tricep pushdowns - 3x10
Knee-ups - 1x40reps
Grip stuff

Felt tired so cut back the volume.  The Weider Instinctive Training Principle.
28 sets
1 hour
Title: Re: IroNat
Post by: IroNat on October 02, 2019, 06:26:19 AM
10/2/19

Seated calf raise - 3x12
Squat cleans - 5 singles
Incline barbell press - 3x10
Db side raises - 3x10
Cable pullovers - 3x10
Concentration curls - 3x10
Tricep pushdowns - 3x10
Knee-ups - 1 set of max reps
Grip stuff

*Went heavier on the cleans today and really felt them in my upper back and lats today.  Damn!
Title: Re: IroNat
Post by: IroNat on October 04, 2019, 08:35:56 AM
10/4/19

1 leg calf raises - 5 sets max reps bodyweight
Squat cleans - 5x1
Muscle clean & press - 3x5
Barbell rows - 3x5
Upright barbell row - 3x10
Barbell curls - 3x10
Pushups - 2x20
Knee ups - 1xmax reps

Worked out in the garage today.

Those 37+ set workouts are burning me out so will have to cut back.  
Something around 25 sets is probably right.
Title: Re: IroNat
Post by: Primemuscle on October 04, 2019, 06:19:07 PM
I'm still following the minimalist workout program. I've got it down to 1 1/4 hours total from arrival to departure. Today, I did side laterals for delts as opposed to the upright rows. I've continued to add ab work at the end and a 10 minute warm up on the stationary bike at the start. I feel pretty good. As per usual when I workout in earnest, I've gained a little weight. Today I weighed 173 lbs.
Title: Re: IroNat
Post by: oldtimer1 on October 05, 2019, 01:41:53 PM
Ironat, have you ever done a volume approach and what do you think about it?  The very few times I have tried it I'm embarrassed by the weight I have to use. Doing four or five sets of an exercise forces me to use really light weights. 5 x 10 with short rests is a poundage killer.  ;D
Title: Re: IroNat
Post by: IroNat on October 05, 2019, 06:02:28 PM
Ironat, have you ever done a volume approach and what do you think about it?  The very few times I have tried it I'm embarrassed by the weight I have to use. Doing four or five sets of an exercise forces me to use really light weights. 5 x 10 with short rests is a poundage killer.  ;D

I guess the first question is "what do you consider volume training"?  What do you think it is?  I guess you think it's 4-5 sets.  How many exercises total?  How many exercises per bodypart?

4-5 sets is not volume training if you only do one exercise per bodypart.  This could be done full-body.  Squat, bench, row, curl, calves.  20 sets total.  Bang!

Yes, I have done very high volume training.  Legs/back one day...chest/shoulders the next...Arms the next. Calves & abs everyday.  Repeat.  60 sets a day.  360 sets/wk.

This type of routine is good for cutting up but it's too exhausting to use otherwise, especially if you are natty.  High volume like this is not for getting stronger or bigger.

I got strong and big training 2-3 times a week on a full-body routine.  

Like this.  These are only the work sets.

Squats 3x6
Bench press 3x6
Pullups 3x10
Incline press 3x6
Barbell rows 3x6
Seated front press 3x6
Lying tricep extension 3x6
Barbell curls 3x6
Standing calf raises 3x10
Deadlifts 3x3
Sit-ups - 1 set of 50

I got really strong & big on this routine.  30 sets per day.  90 sets/week.

Now, I'm thinking more like 20-25 sets/day for the whole body, 3 times a week, 60-75 sets/week.  7-10 reps for the most part.  If I get 10 reps all sets add weight.

The amount of weight is determined by how many reps you do in a set, and the total reps you do.  The lower the reps the more weight you can do, right?

Anyway, it's all about progression.  

How do you measure it?

Are you getting stronger?  Either doing more reps with a given weight or doing more weight for given reps.

You have to have some way of measuring progress.  How do you do it?

If you do one set only what is your goal for that set?  When do you decide to add weight? 10 reps?  12 reps?












Title: Re: IroNat
Post by: oldtimer1 on October 05, 2019, 07:12:04 PM
I don't believe intensity is the magic bullet for bodybuilding. If getting stronger was the magic bullet we would all be doing singles to get stronger in demonstrating that strength in one rep. I firmly believe that a bodybuilder's muscle outside of steroid guys is from muscular endurance training. Yes, volume. I define volume as a split routine doing three to four exercises a body part for three to six sets an exercise. Having said that I train with intensity. At this stage of the game I want to maintain what strength I have and hopefully train athletically. The days of doing back and chest ending with sets of 405lbs in the deadlift for reps is over. I no longer do power cleans and jerks for sets with 230lbs on chest and back day. I do realize these weights are nothing. I do want to maintain what strength I have. Doing volume would increase muscular endurance and not strength as defined as a single rep max.

 You talk of measuring progress. Yes on occasion I lower the weight and cycle up. After 40 plus years of lifting can I really get stronger?  I always try for an extra rep. Doing the routine is less time. I've come to the realization that maintaining a training diary was counter productive in terms of making the work out so competitive I would burn out. If you're in you 60's and have a 235lbs max in the power clean is a realistic goal to achieve a 250lbs power clean? Must young men after 5- 10 years of training have essentially maxed out. Sometimes a different goal of training for muscular endurance for increasing reps is a more realistic goal than trying to increase a single rep as a measurement of progress.

Sometimes I think the world of bodybuilding is filled with fools and insecure guys and I am part of that world I guess. I know I train hard. I venture few of the younger guys in my gym could keep up with me for a week of training. In the end it isn't rocket science. Some really stupid guys are very successful bodybuilders and some really smart guys in training knowledge look like crap.  
Title: Re: IroNat
Post by: IroNat on October 06, 2019, 05:11:40 AM
Yes, more reps with a given weight is certainly progress.  You could do thousands of pushups if you want.  There are all kinds of strength.  You have to decide what kind of strength you want to develop.  

It's hard to be good at everything.  Can you be a successful competitive powerlifter if you do 40 rep sets?   No.  Can you be a successful MMA fighter doing powerlifting only?  No.  Different types of strength required.

I posted a link to this article awhile back.  Muscular endurance is not one of the things discussed.  If that was your goal you could certainly train for it.

>

The Perfect Rep Ranges for Size, Strength and Power


https://www.stack.com/a/the-perfect-rep-ranges-for-size-strength-and-power



Title: Re: IroNat
Post by: oldtimer1 on October 06, 2019, 09:12:22 AM
Yes, more reps with a given weight is certainly progress.  You could do thousands of pushups if you want.  There are all kinds of strength.  You have to decide what kind of strength you want to develop.  

It's hard to be good at everything.  Can you be a successful competitive powerlifter if you do 40 rep sets?   No.  Can you be a successful MMA fighter doing powerlifting only?  No.  Different types of strength required.

I posted a link to this article awhile back.  Muscular endurance is not one of the things discussed.  If that was your goal you could certainly train for it.

>

The Perfect Rep Ranges for Size, Strength and Power


https://www.stack.com/a/the-perfect-rep-ranges-for-size-strength-and-power





I have a strong disdain for personal trainer certifying companies. One of the things mentioned is using 85% of a single rep for 8 to 12 reps for muscle growth for your sets.  I don't think there are any trainers who could use that for sets of 8 to 12 reps for 85% of their single. So if your bench is 300lbs you're directed to use 255lbs for sets of 8 to 12 reps?  Just bull shit.

The term I use for increasing strength for reps is muscular endurance. Increasing the weight you can use for say 4 sets of 10 is increasing muscular endurance and not to be confused with strength. Not to be confused with aerobic endurance.

On a side note have you ever seen pictures of the guys that write personal trainer or exercise physiology text books? It's an eye opener. More times than not they are chubby out of shape guys who must be delusional when they look in the mirror.

One thing for sure the most important thing in many sports is power and that's not to be confused with strength.  I doubt Joe Frazier or Ali could bench 300lbs but due to their explosiveness could sure punch like a mule. I see big bench press guys hit the heavy bag like with the power of little girls because they have no true power.
Title: Re: IroNat
Post by: IroNat on October 07, 2019, 10:11:42 AM
10/7/19

Squat clean - 4 singles
Incline barbell press - 3x10
Db side raises - 3x10
Cable bent pullover - 3x10
Concentration curls - 3x10
1 leg calf raises - 3xmax reps with bodyweight
Knee-ups - 50 reps

20 sets.
Title: Re: IroNat
Post by: IroNat on October 09, 2019, 07:44:32 AM
10/9/19

Squat clean - 4 singles
Incline barbell press - 3x10
Db side raises - 3x10
Cable bent pullover - 3x10
Concentration curls - 3x10
seated calf raises - 3xmax reps with bodyweight
Knee-ups - 50 reps

20 sets.
Title: Re: IroNat
Post by: oldtimer1 on October 09, 2019, 10:37:02 AM
Keep pumping!  I trained legs today at home. Good to use my leg press today. Haven't use the leg press in many weeks for legs because the commercial gym I train in has the worst leg press.  The angles are all wrong and instant knee pain for days after using it.
Title: Re: IroNat
Post by: IroNat on October 09, 2019, 11:37:49 AM
Keep pumping!  I trained legs today at home. Good to use my leg press today. Haven't use the leg press in many weeks for legs because the commercial gym I train in has the worst leg press.  The angles are all wrong and instant knee pain for days after using it.

Have cut my workout in half and feel better.  Getting stronger too.
I'd like to have a leg press like you.  Watching Craiglist but no good deals so far.
Title: Re: IroNat
Post by: IroNat on October 11, 2019, 08:24:10 AM
10/11/19

Squat clean - 4 singles
Incline barbell press - 3x7-10
Db side raises - 3x7-10
Cable bent pullover - 3x7-10
Concentration curls - 3x7-10
1 leg calf raises - 3x10-15 with db
Knee-ups - 60 reps
Grip stuff

20 sets.

Title: Re: IroNat
Post by: IroNat on October 14, 2019, 06:54:27 AM
10/14/19

Squat clean - 4 singles
Incline barbell press - 3x7-10
Db side raises - 3x7-10
Cable bent pullover - 3x7-10
Concentration curls - 3x7-10
Seated calf raises - 3x10-15
Knee-ups - 60 reps
Grip stuff

20 sets.

Although these workouts are not long (1 hour), they are pretty intense.
Been doing squat cleans every day of the week for the past 10 days.  Adding 5 lbs. every 4th workout.
Also doing isometrics on off days.
So far so good.
Title: Re: IroNat
Post by: oldtimer1 on October 14, 2019, 07:30:15 PM
I envy your ability to do squat cleans. I really think my ability to bend my arms fully especially my left is over. Arthritis runs in my family and I think it's doing a number on the ability of my left arm to bend fully. Looking in the mirror I can't fully extend it either. I believe it's way past not having flexibility and has gone to bone deformation through arthritis.  When I catch a weight in the power clean it looks like the press position. Not an optimal way to catch the weight.

I bet doing them every day is really training your athletic function for the lift. I know when I doing it just three times a week I made rapid progress in the power clean. Never achieved anything special but I could do a 230lbs power clean and jerk every training session after doing my typical 3 x 3 that prefatigued my attempt at a single. Now since my one arm doesn't fully bend I can't catch the weight properly. Getting sick of deadlifts. Looking forward to some quick lifts.
Title: Re: IroNat
Post by: IroNat on October 15, 2019, 05:37:15 AM
I envy your ability to do squat cleans. I really think my ability to bend my arms fully especially my left is over. Arthritis runs in my family and I think it's doing a number on the ability of my left arm to bend fully. Looking in the mirror I can't fully extend it either. I believe it's way past not having flexibility and has gone to bone deformation through arthritis.  When I catch a weight in the power clean it looks like the press position. Not an optimal way to catch the weight.

I bet doing them every day is really training your athletic function for the lift. I know when I doing it just three times a week I made rapid progress in the power clean. Never achieved anything special but I could do a 230lbs power clean and jerk every training session after doing my typical 3 x 3 that prefatigued my attempt at a single. Now since my one arm doesn't fully bend I can't catch the weight properly. Getting sick of deadlifts. Looking forward to some quick lifts.

Try a wider hand spacing on the cleans.
Title: Re: IroNat
Post by: Primemuscle on October 15, 2019, 09:46:16 AM
Worked out at home yesterday because I needed to be here all day with this landscape project. Or, maybe I want to be here when the crews are working just to make sure they are doing everything right.

Only worked legs.

4X15 deep, wide stance squats
4X15 calf raises
4X15 leg extensions
3X15 stiff legged toe touches - hands flat to floor
3X15 lunges - each side
Title: Re: IroNat
Post by: IroNat on October 16, 2019, 07:56:34 AM
10/16/19

Squat clean - 4 singles
Incline barbell press - 3x7-10
Db side raises - 3x7-10
Cable bent pullover - 3x7-10
Concentration curls - 3x7-10
1 leg calf raises - 3x12-15
Knee-ups - 60 reps
Grip stuff

20 sets.
Title: Re: IroNat
Post by: IroNat on October 17, 2019, 01:27:39 PM
10/17/19

Cleans - 4x1
Isometrics
Title: Re: IroNat
Post by: IroNat on October 18, 2019, 07:22:44 AM
10/18/19

Squat clean - 4 singles
Clean High pulls - 6x2
Incline barbell press - 3x7-10
Db side raises - 3x7-10
Cable bent pullover - 3x7-10
Concentration curls - 3x7-10
Seated calf raises - 3x12-15
Knee-ups - 60 reps
Grip stuff

26 sets.

Title: Re: IroNat
Post by: IroNat on October 19, 2019, 04:29:23 PM
10/19/19

Cleans - 4x1
Isometrics
Title: Re: IroNat
Post by: IroNat on October 21, 2019, 07:29:51 AM
10/21/19

Squat clean - 4 singles
High pulls - 6x2
Incline barbell press - 3x7-10
Db side raises - 3x7-10
Cable bent pullover - 3x7-10
Concentration curls - 3x7-10
1 leg calf raises - 3x12-15
Knee-ups - 60 reps
Grip stuff

26 sets.
Title: Re: IroNat
Post by: IroNat on October 22, 2019, 08:48:25 AM
10/22/19

Cleans - 4x1
Standing dumbbell press - 4x1
Pull-ups - 4x1
Title: Re: IroNat
Post by: IroNat on October 23, 2019, 08:56:05 AM
10/23/19

Cleans - 4x1
Standing Db press - 4x1
Pull-ups - 4x1
Db flyes - 3x12
Hammer Curls - 3x12
Tricep pushdowns - 3x15
Seated calf raise - 3x12
Kneeups - 70 reps
Towel rollups - 4x10
Title: Re: IroNat
Post by: IroNat on October 24, 2019, 07:12:17 AM
10/24/19

Cleans - 4x1
Standing dumbbell press - 4x1
Pull-ups - 4x1

Added 5 lbs to clean & pull up, 2.5 lbs to Db press.
Title: Re: IroNat
Post by: IroNat on October 25, 2019, 01:20:40 PM
10/25/19

Cleans - 4x1
High pulls - 6x2
Standing Db press - 4x1
Pull-ups - 4x1
Db flyes - 3x15
Hammer Curls - 3x12
Tricep pushdowns - 3x15
Seated calf raise - 3x12
Kneeups - 70 reps
Wrist curls - 3x10
Title: Re: IroNat
Post by: oldtimer1 on October 25, 2019, 06:00:20 PM
Ever do single arm dumbbell snatches? I haven't but I have been looking at videos of people doing them. Trying to decide if it's a relatively safe exercise or an injury waiting to happen.
Title: Re: IroNat
Post by: IroNat on October 26, 2019, 03:49:49 AM
Ever do single arm dumbbell snatches? I haven't but I have been looking at videos of people doing them. Trying to decide if it's a relatively safe exercise or an injury waiting to happen.

No, never did them.

As long as you start light I can't see a problem with doing them.
Title: Re: IroNat
Post by: IroNat on October 26, 2019, 08:52:54 AM
10/26/19

Cleans - 4x1
Standing dumbbell press - 4x1
Pull-ups - 4x1
Title: Re: IroNat
Post by: IroNat on October 28, 2019, 10:23:23 AM
10/28/19

Squat clean - 4 singles
High pulls - 6x2
Standing Db press - 4x1
Pullups - 4x1
Db flyes - 3x15
Hammer curls - 3x12 superset with Tricep pushdowns - 3x15
Seated calf raises - 3x12
Knee-ups - 30 reps
Grip stuff

Title: Re: IroNat
Post by: IroNat on October 30, 2019, 09:38:07 AM
10/30/19

Squats from bottom position - 25 singles
Standing Db press - 25 singles
Pullups - 25 singles
The above done in giant sets.
then>
Incline db flyes - 3x10
Hammer curls - 3x10
1 leg calf raises - 3x15
Knee-ups - 30 reps
Grip isometrics
Title: Re: IroNat
Post by: ponal on October 30, 2019, 09:43:24 AM
10/30/19

Squats from bottom position - 25 singles
Standing Db press - 25 singles
Pullups - 25 singles
The above done in giant sets.
then>
Incline db flyes - 3x10
Hammer curls - 3x10
1 leg calf raises - 3x15
Knee-ups - 30 reps
Grip isometrics
good Workouts bro
Title: Re: IroNat
Post by: IroNat on October 30, 2019, 10:43:54 AM
good Workouts bro

Thanks!

Glad you stopped by.
Title: Re: IroNat
Post by: IroNat on November 01, 2019, 12:02:29 PM
11/1/19

Squat - 30 singles
Standing db press - 30 singles
Weighted Pullup - 30 singles
Barbell curl - 30 singles
The above were done in alternating sets, no rest.  Took 40 minutes.
then>
Incline db flyes - 1x12
Seated calf raises - 3x15
Knee-ups - 40 reps
Grip isometrics

The last two workouts were interesting.
Going from one set to the next, to the next, to the next, etc. for 120 singles was strenuous.  
I'm going to keep doing this and see what happens, waving the weights up and down every 4 workouts or so.
How many singles?  More?  Less?
Depends on how I recover.


Title: Re: IroNat
Post by: IroNat on November 04, 2019, 08:12:56 AM
11/4/19

Barbell squat - 30 singles
Db clean & press - 30 singles
Weighted Pullup - 30 singles
Barbell curl - 30 singles
The above were done in alternating sets, no rest. 
then>
Incline db flyes - 3x12 superset Bent-over lat pulldowns - 3x12
Standing barbell calf raises - 3x15
Knee-ups - 40 reps
Grip isometrics

Total workout time 75 minutes.
Title: Re: IroNat
Post by: Grape Ape on November 04, 2019, 04:58:52 PM
Nice work man.
Title: Re: IroNat
Post by: IroNat on November 04, 2019, 08:30:43 PM
Nice work man.

Thanks!
Title: Re: IroNat
Post by: IroNat on November 06, 2019, 11:50:08 AM
11/6/19

Squats - 11 singles
Db clean & press - 21 singles
Weighted Pullups - 21 singles then more singles to a max
Barbell curls - 21 singles then more singles to a max
The above done in alternating sets.
then:
Incline db flyes - 5x12
Bent over straight arm pulldowns - 3x12
Seated calf raises - 3x12
Grip isometrics
Kneeups - 40 reps

Lower back was tired cut back on the squats, etc.
Title: Re: IroNat
Post by: IroNat on November 11, 2019, 06:50:31 AM
11/11/19

Squats - 18 singles
Double Db clean & press - 18 singles
Weighted Pullups - 18 singles
Barbell curls - 18 singles
The above done in alternating sets, no rest
then:
Incline db flyes - 5x12
Band pull-aparts - 100 reps
Standing calf raises - 3xMax reps
Knee ups - 40 reps
Title: Re: IroNat
Post by: IroNat on November 13, 2019, 07:16:40 AM
11/13/19

Hack Squats - 18 singles
Double Db clean & press - 18 singles
Weighted Pullups - 18 singles
Barbell curls - 18 singles
The above done in alternating sets, no rest
then:
Incline db flyes - 5x12
Bent over lat pulldowns - 1 x max reps
Band pull-aparts rear - 100 reps
Band side lateral raises - 2x12
Seated calf raises - 3x12
Grip isometrics
Knee ups - 40 reps
Title: Re: IroNat
Post by: IroNat on November 15, 2019, 08:24:35 AM
11/15/19

Squats - 18 reps - singles & triples
Double Db clean & press - 18 reps - singles & triples
Weighted Pullups - 18 reps - singles & triples
Barbell curls - 18 reps - singles & triples
The above done in alternating sets, short rests after series
then:
Incline db flyes - 5x12
Bent over lat pulldown - 1 set max reps
Band pull-aparts to rear - 100 reps
Band side lateral raises - 50 reps
Standing calf raises - 3xMax reps
Knee ups - 40 reps
Grip isometrics
Title: Re: IroNat
Post by: IroNat on November 18, 2019, 10:31:13 AM
11/18/19

Squats - 18 reps
Double Db clean & press - 18 reps
Weighted Pullups - 18 reps
Barbell curls - 18 reps
The above done in alternating sets of 3 reps, short rests after series
then:
Incline db flyes - 3x12 superset with Bent over lat pulldown - 3x12
Band pull-aparts to rear - 100 reps
Band side lateral raises - 50 reps
Seated calf raises - 3xMax reps
Knee ups - 40 reps
Grip isometrics
Title: Re: IroNat
Post by: IroNat on November 20, 2019, 08:59:47 AM
11/20/19

Hack Squats - 18 reps
Double Db clean & press - 18 reps
Weighted Pullups - 15 reps
Barbell curls - 18 reps
The above done in alternating sets of 3, 1-2 minute rest between series
then:
Incline db flyes - 3x12 superset Bent over lat pulldowns - 3x12
Band pull-aparts rear - 100 reps
Band side lateral raises - 50 reps
Standing calf raises - 3x Max Reps
Grip isometrics
Knee ups - 40 reps
Title: Re: IroNat
Post by: IroNat on November 22, 2019, 10:14:22 AM
11/22/19

Squats - 18 reps
Double Db clean & press - 18 reps
Weighted Pullups - 15 reps
Barbell curls - 18 reps
The above done in alternating sets of 3, 1-2 minute rest between series
then:
Incline db flyes - 3x12 superset with Bent over lat pulldowns - 3x12
Band pull-aparts rear - 100 reps
Band side lateral raises - 50 reps
Standing calf raises - 3x Max Reps
Grip isometrics
Knee ups - 40 reps
Title: Re: IroNat
Post by: The Scott on November 22, 2019, 07:42:31 PM
11/22/19

Squats - 18 reps
Double Db clean & press - 18 reps
Weighted Pullups - 15 reps
Barbell curls - 18 reps
The above done in alternating sets of 3, 1-2 minute rest between series
then:
Incline db flyes - 3x12 superset with Bent over lat pulldowns - 3x12
Band pull-aparts rear - 100 reps
Band side lateral raises - 50 reps
Standing calf raises - 3x Max Reps
Grip isometrics
Knee ups - 40 reps

Excellent, my brother!  Gives me inspiration to train as do a few others here. 
Thank you!
Title: Re: IroNat
Post by: IroNat on November 23, 2019, 05:39:48 AM
Excellent, my brother!  Gives me inspiration to train as do a few others here. 
Thank you!

Thanks, Sir Scott.

I'm glad you came back to Getbig.  Your posts are awesome!
Title: Re: IroNat
Post by: IroNat on November 25, 2019, 02:53:31 PM
11/25/19

Squats - 18 reps
Double Db clean & press - 15 reps
Weighted Pullups - 15 reps
Barbell curls - 15 reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Incline Db Flyes - 3x12 superset with Bent Over Lat Pulldowns - 3x12
Band pull-aparts to rear - 100 reps
Band side lateral raises - 50 reps
Seated calf raises - 3xMax reps
Knee ups - 40 reps
Grip isometrics

Title: Re: IroNat
Post by: IroNat on November 26, 2019, 05:36:30 AM
Airdyne - 10 minutes of 20 sec sprints and 40 sec jogs.

Bought a pulse reader to check my numbers.  Was around 120-130 bpm during sprints.  120-125 during jogs.

Resting pulse is 60-70.
Title: Re: IroNat
Post by: IroNat on November 27, 2019, 09:08:44 AM
11/27/19

Hack Squats - 15 reps
Double Db clean & press - 15 reps
Weighted Pullups - 15 reps
Barbell curls - 15 reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Incline Db Flyes - 3x12 superset with Bent Over Lat Pulldowns - 3x12
Band pull-aparts to rear - 100 reps
Band side lateral raises - 50 reps
Seated calf raises - 5xMax reps
Knee ups - 40 reps
Grip isometrics

Checked my pulse after doing a series of the first 4 exercises.  120-130bpm.
Title: Re: IroNat
Post by: IroNat on November 30, 2019, 10:37:05 AM
11/29/19

Squats - 18 reps
Double Db clean & press - 15 reps
Weighted Pullups - 7 reps
Barbell curls - 15 reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Incline Db Flyes - 3x12
Db Pullovers - 2x20
Band pull-aparts to rear - 100 reps
Band side lateral raises - 50 reps
Standing calf raises - 3xMax reps
Knee ups - 40 reps
Grip isometrics
Title: Re: IroNat
Post by: IroNat on December 02, 2019, 08:50:44 AM
12/2/19

Double Db clean & press - 15 reps
Weighted Pull-ups - 7 reps
Barbell curls - 15 reps
The above done in alternating sets of 3 or 2 reps, 1-2 minute rests after series
then:
Cleans - 3x3
Incline Db Flyes superset Incline Db Press - 3x8-12
Band rear laterals - 100 reps
Band side laterals - 50 reps
Seated calf raises - 3xMax reps
Grip isometrics
Knee ups - 40 reps
Title: Re: IroNat
Post by: IroNat on December 04, 2019, 09:17:24 AM
12/4/19

Squats - 15 reps
Double Db clean & press - 7 reps
Weighted Pullups - 7 reps
Barbell curls - 7 reps
The above done in alternating sets of 3 reps or 2 reps, 1-2 minute rests after series
then:
Incline Db Flyes - 3x12 superset with Incline Db Press - 3x12
Band pull-aparts to rear - 100 reps
Upright rows - 3x12
Standing calf raises - 3xMax reps
Knee ups - 40 reps
Grip isometrics
Title: Re: IroNat
Post by: IroNat on December 06, 2019, 02:40:02 PM
12/6/19

Double Db clean & press - Tested max
Weighted Pull-ups - Tested max
Barbell curls - Tested max
Cleans - Several sets of 3's
Incline Db Flyes superset Incline Db Press - 2x8-12
Db pullovers - 2x20
Band rear laterals - 100 reps
Seated calf raises - 3xMax reps
Grip isometrics
Knee ups - 40 reps
Title: Re: IroNat
Post by: IroNat on December 09, 2019, 07:49:27 AM
12/9/19

Abs - 4 exercises for 50 reps each
Double Db clean & press - 4x5
Lat pulldown - 4x5
Barbell curls - 4x5
Incline Db Flyes superset Incline Db Press - 2x8-12
Db pullovers - 2x20
Cleans - 4x5
Band rear laterals - 100 reps total
Single leg calf raises - 3xMax reps
Wrist roller - 2 sets

This will be a deload week for me.  Lighter weights on the main exercises.
Title: Re: IroNat
Post by: The Scott on December 09, 2019, 07:11:57 PM
I'll keep reading this as I am not going to be able to train for a few weeks.  Until then, this thread and OT's will keep me going!

Thanks to you both!
Title: Re: IroNat
Post by: IroNat on December 10, 2019, 03:40:21 AM
I'll keep reading this as I am not going to be able to train for a few weeks.  Until then, this thread and OT's will keep me going!

Thanks to you both!

Glad you stopped by, Scott!

(https://www.daidegasforum.com/images1/571/arnold-schwarzenegger-gif-culturismo.gif)
Title: Re: IroNat
Post by: IroNat on December 11, 2019, 07:42:52 AM
12/11/19

Abs - 4 exercises for 50 reps each (Stick twists, good mornings, db side bends, kneeups)
Alternate sets:
Double Db clean & press - 4x5
Lat pulldowns - 4x5
Barbell curls - 4x5
then
Incline Db Fly & Press - 2x8-12 (12 flyes and then right into db incline presses)
Db pullovers - 2x20
On incline bench:
Db side raises - 2x12
Db rear raises - 2x12
then
Cleans - 4x5
Seated calf raises - 3x12
Leg curls - 3x12
Grip isometrics

This is a deload week for me.  Lighter weights on the main exercises.
Felt good after workout.
Title: Re: IroNat
Post by: IroNat on December 13, 2019, 09:15:19 AM
12/13/19

Abs - 4 exercises for 50 reps each (Stick twists, good mornings, db side bends, kneeups)
Alternate sets:
Double Db clean & press - 4x5
Lat pulldowns - 4x5
Barbell curls - 4x5
then
Incline Db Fly & Press - 2x8-12 (12 flyes and then right into db incline presses)
Db pullovers - 2x20
On incline bench:
Db side raises - 2x12
Db rear raises - 2x12
then
Cleans - 3x3
Standing calf raises - 5xMaxReps
Leg curls - 3x12
Grip isometrics

This is a deload week for me.  Lighter weights on the main exercises.
Title: Re: IroNat
Post by: IroNat on December 16, 2019, 11:19:43 AM
12/16/19

Abs - 4 exercises x 50 reps each
Squats - 15 total reps
Double Db clean & press - 18 total reps
Weighted Pullups - 18 total reps
Barbell curls - 18 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Standing calf raises - 5x12
Incline Db Flyes & Press - 2x12 superset
Db Pullovers - 2x20
Db Rows - 2x12
Band pull-aparts to rear - 50 reps
Db Concentration Curls - 2x8
Leg Curls - 2x12

After last week's deload it's back to it this week.
Title: Re: IroNat
Post by: IroNat on December 18, 2019, 09:04:05 AM
12/18/19

Abs - 4 exercises x 50 reps each
Double Db clean & press - 18 total reps
Weighted Pullups - 18 total reps
Power cleans - 18 reps
Barbell curls - 18 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Seated calf raises - 5x12
Incline Db Flyes & Press - 2x12 superset
Db Pullovers - 2x20
Db Rows - 2x12
Band pull-aparts to rear - 50 reps
Db Concentration Curls - 2x8
Leg Curls - 2x12
Title: Re: IroNat
Post by: IroNat on December 20, 2019, 01:42:05 PM
12/20/19

Back Squats - 15 total reps
Double Db clean & press - 18 total reps
Weighted Pullups - 18 total reps
Barbell curls - 18 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Standing calf raises - 3x12
Incline Db Flyes & Press - 2x12 superset
Db Pullovers - 2x20
Band pull-aparts to rear - 50 reps
Db Concentration Curls - 2x8
Leg Curls - 2x12

Whoops!  Forgot to do abs first so skipped them.  Do tomorrow.
Title: Re: IroNat
Post by: IroNat on December 22, 2019, 09:06:55 AM
Did abs yesterday: Stick twists, Good mornings, Db side bends, Knee ups
All 50 reps

Today trained arms for a change:

Barbell curls 3x10
Incline db curls 4x10
Reverse barbell curls - 3x10
Seated French press - 4x10
Incline tricep press - 4x10
Lying db triceps press - 4x12
Title: Re: IroNat
Post by: oldtimer1 on December 22, 2019, 10:56:42 AM
When you do a dumbbell clean and press is it hard on the wrist since the handle doesn't revolve? 
Title: Re: IroNat
Post by: IroNat on December 22, 2019, 12:11:36 PM
When you do a dumbbell clean and press is it hard on the wrist since the handle doesn't revolve? 

I have the dumbbells parallel on the floor outside my feet and clean them into a parallel position at the shoulders.

No rotation.  Hope that makes sense.
Title: Re: IroNat
Post by: oldtimer1 on December 22, 2019, 04:36:43 PM
I have the dumbbells parallel on the floor outside my feet and clean them into a parallel position at the shoulders.

No rotation.  Hope that makes sense.

Yes, I get it.
Title: Re: IroNat
Post by: IroNat on December 23, 2019, 07:57:35 AM
Yes, I get it.

I clean the dumbbells and then strict press them for say 3 reps.

Clean once, press 3x each set.  
Title: Re: IroNat
Post by: IroNat on December 23, 2019, 08:04:55 AM
12/23/19

Abs - 4 exercises x 50 reps each
then:
Barbell back squat - 15 total reps
Double Db clean & press - 18 total reps
Weighted Pullups - 18 total reps
Barbell curls - 18 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Standing calf raises - 3x12 superset with Leg Curls 3x12
Incline Db Flyes - 4x12
Db Pullovers - 2x20
Band pull-aparts to rear - 2x25
Incline Db Curls - 4x8-10
Reverse barbell curls - 3x10-12
Incline barbell tricep press - 4x8-10
Lying Db press - 4x10-12
Title: Re: IroNat
Post by: IroNat on December 25, 2019, 10:31:08 AM
12/25/19

Abs - Stick twists, good mornings, db sidebends, knee ups - all 50 reps
Seated calf raises - 5x12
Power cleans - sets of 3 adding weight to a top set of 2
Arms:
Standing barbell curls - 5x10
Incline db curls - 5x10
Reverse barbell curls - 4x10
Seated French Press - 5x10
Incline tricep press - 5x10
Lying db tricep press - 5x12
Title: Re: IroNat
Post by: IroNat on December 27, 2019, 09:13:17 AM
12/27/19

Abs - 4 exercises x 50 reps each
then:
Barbell back squat - 7 total reps (2,2,2,1)
Double Db clean & press - 18 total reps (6x3)
Weighted Pullups - 18 total reps (6x3)
Barbell curls - 18 total reps (6x3)
The above done in alternating sets with 1-2 minute rests after series
then:
Standing calf raises - 3x12 superset with Leg  Curls 3x12
Incline Db Flyes - 2x12
Db Pullovers - 2x20
Band pull-aparts to rear - 2x25
Barbell curls - 4x8-10
Incline Db Curls - 4x8-10
Reverse barbell curls - 3x10-12
Seated French press - 4x10
Incline barbell tricep press - 4x10
Lying Db tricep press - 4x12
Title: Re: IroNat
Post by: IroNat on December 30, 2019, 09:47:15 AM
12/30/19

Abs - 4 exercises x 50 reps each
then:
Barbell back squat - Singles to test max
Double Db clean & press - 18 total reps (6x3)
Weighted Pullups - 18 total reps (6x3)
Barbell curls - 18 total reps (6x3)
The above done in alternating sets with 1-2 minute rests after series
then:
Seated calf raises - 3x12 superset with Leg Curls 3x12
Incline Db Flyes - 2x12
Db Pullovers - 2x20
Band pull-aparts to rear - 2x25
Arms:
Barbell curls - 5x10
Incline Db Curls - 5x10
Reverse barbell curls - 4x10
Seated French press - 5x10
Incline barbell tricep press - 5x10
Lying Db tricep press - 5x12
Title: Re: IroNat
Post by: oldtimer1 on December 30, 2019, 04:10:25 PM
What's your four exercises for abs?
Title: Re: IroNat
Post by: IroNat on December 31, 2019, 03:52:45 AM
What's your four exercises for abs?

Standing stick twists with empty 5 foot bar
Good mornings - light weight
Db side bends - light weight
Seated Knee ups

All 50 reps.
Title: Re: IroNat
Post by: IroNat on January 01, 2020, 12:24:03 PM
Abs: Stick twists, Good mornings, Db side bends, Knee ups  - All 50 reps
Power cleans - 4x3
Standing calf raises - 5x12
Arms:
Barbell curls 5x10
Incline db curls 5x10
Reverse barbell curls - 5x10
Seated French press - 5x10
Incline tricep press - 5x10
Lying db triceps press - 5x12

Great pump in my arms.
Title: Re: IroNat
Post by: IroNat on January 03, 2020, 08:09:25 AM
01/03/20

Abs - 4 exercises x 50 reps each
then:
Barbell back squat - 18 total reps
Double Db clean & press - 15 total reps
Weighted Pullups - 15 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Standing calf raises - 3x12 superset with Leg Curls 3x12
Incline Db Flyes - 2x12
Db Pullovers - 2x20
Band pull-aparts to rear - 2x25
Arms:
Standing Barbell curls - 5x10
Incline Db Curls - 5x10
Reverse barbell curls - 4x10
Seated French press - 5x10
Incline barbell tricep press - 5x10
Lying Db press - 5x12
Title: Re: IroNat
Post by: IroNat on January 06, 2020, 08:49:58 AM
01/06/20

Abs - Stick twists, good mornings, db side bends, knee ups -  50 reps each
then:
Barbell back squat - 18 total reps
Double Db clean & press - 15 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Lat pulldowns - 8x12 (sets alternated with above warmup and work sets)
Standing calf raises - 3x12 superset with Leg Curls 3x12
Seated calf raises - 3x12
1 legged calf raises - 3xmax reps
Incline Db Flyes - 5x12
Db Pullovers - 5x12
Band pull-aparts to rear - 2x25
Arms:
Standing Barbell curls - 4x10
Incline Db Curls - 4x10
Reverse barbell curls - 4x10
Seated French press - 4x10
Incline barbell tricep press -4x10
Lying Db press - 4x10

In case it's not obvious I'm doing arm specialization.

Have to stop weighted pullups for awhile as I'm having trigger finger issues.  
Bought a pair of these to test out.  Good quality but don't relieve enough pressure.  So really just need to stop the pullups.
I'm also splinting the finger to rest it.

(https://i.ebayimg.com/images/g/ISAAAOSwYv9eDTlh/s-l500.png)
Title: Re: IroNat
Post by: IroNat on January 08, 2020, 07:28:28 AM
1//8/20

Abs: Stick twists, Good mornings, Db side bends, Knee ups  - All 50 reps
Standing calf raises - 3x12
Seated calf raise - 3x12
1 leg calf raise - 3x max reps
Arms:
Barbell curls 4x10
Incline db curls 5x10
Reverse barbell curls - 4x10
Seated barbell French press - 5x10
Incline barbell tricep press - 5x10
Lying db triceps press - 5x12

The lying db tricep press is really intense on the last few reps and gives you a good pump.  I need to do 12 reps to really feel it. 
You wouldn't think it would be very effective but it is.

(https://www.meanmuscles.com/wp-content/uploads/2018/01/dumbbell-lying-triceps-extension.png)
Title: Re: IroNat
Post by: IroNat on January 10, 2020, 08:19:56 AM
01/10/20

Abs - Stick twists, good mornings, db side bends, knee ups -  50 reps each
then:
Barbell back squat - 6x3
Double Db clean & press - 5x3
Lat pulldowns - 10x12 (sets alternated with above warmup and work sets)
Seated cable rows - 3x12
Standing calf raises - 5x12
Leg Curls 3x12
Incline Db Flyes - 3x12
Db Pullovers - 3x12
Barbell rows - 3x10
Upright rows - 2x10
Arms:
Standing Barbell curls - 4x10
Incline Db Curls - 4x10
Reverse barbell curls - 4x10
Seated French press - 4x10
Incline barbell tricep press -4x10
Lying Db tricep press - 4x12
Title: Re: IroNat
Post by: oldtimer1 on January 10, 2020, 08:33:24 AM
01/10/20

Abs - Stick twists, good mornings, db side bends, knee ups -  50 reps each
then:
Barbell back squat - 6x3
Double Db clean & press - 5x3
Lat pulldowns - 10x12 (sets alternated with above warmup and work sets)
Seated cable rows - 3x12
Standing calf raises - 5x12
Leg Curls 3x12
Incline Db Flyes - 3x12
Db Pullovers - 3x12
Barbell rows - 3x10
Upright rows - 2x10
Arms:
Standing Barbell curls - 4x10
Incline Db Curls - 4x10
Reverse barbell curls - 4x10
Seated French press - 4x10
Incline barbell tricep press -4x10
Lying Db tricep press - 4x12

Haven't tried the lying db tricep press in awhile. Might throw it in today. Don't even know what weight to use.
Title: Re: IroNat
Post by: IroNat on January 10, 2020, 08:46:48 AM
Haven't tried the lying db tricep press in awhile. Might throw it in today. Don't even know what weight to use.

Do it at the end of your arm workout or after tricep involved exercises.

You don't need much weight at all but do 12 reps.  The burn comes in at the end of the set.
Title: Re: IroNat
Post by: IroNat on January 13, 2020, 09:24:03 AM
1//13/20

Abs: Stick twists, Good mornings, Db side bends, Knee ups  - All 50 reps
Standing calf raises - 5x12
superset with
Seated calf raise - 5x12
Arms:
Barbell curls 4x10
Incline db curls 4x10
Reverse barbell curls - 4x10
Seated barbell French press - 4x10
Incline barbell tricep press - 4x10
Lying db triceps press - 4x12
Delts:
Upright rows - 3x10
Band reverse fly - 3x25
Title: Re: IroNat
Post by: Obvious Gimmick on January 13, 2020, 06:15:18 PM
How long do your workouts last nat?
Title: Re: IroNat
Post by: IroNat on January 14, 2020, 04:29:29 AM
How long do your workouts last nat?

1.5 to 2 hours or slightly more.

I usually train 3 times a week with a day off between workouts and 2 days off after that.

I like a day off between workouts.

Title: Re: IroNat
Post by: IroNat on January 15, 2020, 09:11:28 AM
01/15/20

Abs - Stick twists, good mornings, db side bends, knee ups -  50 reps each
Barbell back squat - 6x3 work sets
Double Db clean & press - 5x3 work sets
Lat pulldowns - 9x12 (sets alternated with above warmup and work sets)
Standing calf raises superset with Seated calf raises - 3x12
Incline Db Flyes - 5x12
Incline Db Curls - 5x10
Reverse barbell curls - 4x10
Incline barbell tricep press -5x10
Lying Db tricep press - 5x12
Leg Curls 3x12

57 sets.
Workout took 1.5 hours.
Title: Re: IroNat
Post by: IroNat on January 17, 2020, 08:52:43 AM

1//17/20

Abs: Stick twists, Good mornings, Db side bends, Knee ups  - All 50 reps
Front squats - 5x10
Leg curls - 5x12
Standing calf raise superset Seated calf raise - 5x12
Barbell curls 3x10
Incline db curls 4x10
Reverse barbell curls - 3x10
Seated French press - 4x10
Incline barbell tricep press - 4x10
Lying db triceps press - 4x12
Title: Re: IroNat
Post by: IroNat on January 20, 2020, 09:10:22 AM
1/20/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats -3x10
Lat pulldowns - 3x12
Db pullovers - 3x12
Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Standing Db press - 3x10
Bent over rear db laterals - 3x10
Dips - 3x10
Incline flyes - 3x10
Incline db curls - 3x10
Reverse barbell curls - 3x10
Incline tricep extension with barbell - 3x10
Lying db tricep extension - 3x12

Just over 1.5 hours.
Title: Re: IroNat
Post by: Obvious Gimmick on January 20, 2020, 09:24:23 AM
Way more energy than me. If I make it to an hour without puking, it's amazing.
Title: Re: IroNat
Post by: IroNat on January 20, 2020, 09:49:37 AM
Way more energy than me. If I make it to an hour without puking, it's amazing.

I take a day off between workouts don't forget.

My shoulders have been sore and bothersome while trying to sleep so I lowered the weight and upped the reps on the db presses to see if it helps.

Title: Re: IroNat
Post by: oldtimer1 on January 20, 2020, 12:15:14 PM
When you train to you plan the work out or do you decide as you go?
Title: Re: IroNat
Post by: IroNat on January 20, 2020, 12:53:29 PM
When you train to you plan the work out or do you decide as you go?

Hey OT,

I have it in mind what I'm going to do that day.

The only thing I might change is the number of sets for an exercise.

Often I do exercises in order of convenience like today I alternated sets of front squats, lat pulldowns, db pullovers.  Saves time.  I had to do a few warm-up sets of the squats so I fit the back work in there.

Title: Re: IroNat
Post by: Obvious Gimmick on January 21, 2020, 04:48:52 PM
When you train to you plan the work out or do you decide as you go?

Was wondering the same thing. I go in with a body part I want to do, but the exercises change according to what strikes me as fun that day. Probably should have more of "a program."
Title: Re: IroNat
Post by: oldtimer1 on January 21, 2020, 06:13:26 PM
Was wondering the same thing. I go in with a body part I want to do, but the exercises change according to what strikes me as fun that day. Probably should have more of "a program."

As long as you train hard you can change exercises at will. Having fun is part of this. If it's only misery you will be an ex lifter. Don't get me wrong I am my own worst enemy in that I push it to far to the point of injury. 
Title: Re: IroNat
Post by: Primemuscle on January 21, 2020, 06:23:00 PM
1/20/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats -3x10
Lat pulldowns - 3x12
Db pullovers - 3x12
Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Standing Db press - 3x10
Bent over rear db laterals - 3x10
Dips - 3x10
Incline flyes - 3x10
Incline db curls - 3x10
Reverse barbell curls - 3x10
Incline tricep extension with barbell - 3x10
Lying db tricep extension - 3x12

Just over 1.5 hours.

Too long a workout for 'soggy' old me.  ;) Otherwise, it is quite comprehensive.
Title: Re: IroNat
Post by: Primemuscle on January 21, 2020, 06:25:35 PM
I take a day off between workouts don't forget.

My shoulders have been sore and bothersome while trying to sleep so I lowered the weight and upped the reps on the db presses to see if it helps.



My shoulders have also been bothersome overnight. Maybe it is because I haven't done squat...err overhead presses.  :D
Title: Re: IroNat
Post by: IroNat on January 22, 2020, 03:37:58 AM
Too long a workout for 'soggy' old me.  ;) Otherwise, it is quite comprehensive.

A longer workout might dry you out, Prime.

 ;)
Title: Re: IroNat
Post by: IroNat on January 22, 2020, 07:55:33 AM
1/22/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - Sets of 3's to a top set then less weight 1x10
Lat pulldowns - 3x12
Standing Db press - 3x10
Bent over db laterals - 3x10
Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Dips - 3x10
Db pullovers - 3x12
Incline flyes - 3x10
Barbell Rows - 3x10
Barbell curls - 3x10
Reverse EZ bar curls - 3x10
Seated French press barbell - 3x10
Lying db tricep extension - 3x12
Reverse wrist curl - 3x10

Music: Ben Webster & Stan Tracey - Soho Nights Vol. 2

(http://cps-static.rovicorp.com/3/JPG_250/MI0003/455/MI0003455517.jpg?partner=allrovi.com)
Title: Re: IroNat
Post by: oldtimer1 on January 22, 2020, 07:00:06 PM
1/22/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - Sets of 3's to a top set then less weight 1x10
Lat pulldowns - 3x12
Standing Db press - 3x10
Bent over db laterals - 3x10
Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Dips - 3x10
Db pullovers - 3x12
Incline flyes - 3x10
Barbell Rows - 3x10
Barbell curls - 3x10
Reverse EZ bar curls - 3x10
Seated French press barbell - 3x10
Lying db tricep extension - 3x12
Reverse wrist curl - 3x10

Music: Ben Webster & Stan Tracey - Soho Nights Vol. 2

(http://cps-static.rovicorp.com/3/JPG_250/MI0003/455/MI0003455517.jpg?partner=allrovi.com)


 


Sounds like a killer workout. You must be shot.
Title: Re: IroNat
Post by: IroNat on January 23, 2020, 04:05:28 AM
Sounds like a killer workout. You must be shot.

I got a little tired by the end but felt okay after the post-workout shower and cup of coffee.
Title: Re: IroNat
Post by: IroNat on January 24, 2020, 10:53:52 AM
1/24/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - 3x5
Lat pulldowns - 3x12
Standing Db press - 3x10
Barbell Rows - 3x10
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Dips - 3x10
Db pullovers - 3x12
Bent over db laterals - 3x10
Leg curls - 3x12
Incline db curls - 3x10
Reverse EZ bar curls - 3x10
Incline barbell tricep extension - 3x10
Lying db tricep extension - 3x12
Title: Re: IroNat
Post by: Primemuscle on January 24, 2020, 01:47:01 PM
1/24/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - 3x5
Lat pulldowns - 3x12
Standing Db press - 3x10
Barbell Rows - 3x10
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Dips - 3x10
Db pullovers - 3x12
Bent over db laterals - 3x10
Leg curls - 3x12
Incline db curls - 3x10
Reverse EZ bar curls - 3x10
Incline barbell tricep extension - 3x10
Lying db tricep extension - 3x12


Good workout! 3 sets of 10 - 12 reps is 'the gold standard' of weight training. It's were most of us old timers started out training. This and very basic movements. One question, are you squatting heavy? Why only 5 reps?
Title: Re: IroNat
Post by: IroNat on January 24, 2020, 03:49:20 PM
Good workout! 3 sets of 10 - 12 reps is 'the gold standard' of weight training. It's were most of us old timers started out training. This and very basic movements. One question, are you squatting heavy? Why only 5 reps?

I could have done 10 reps but just didn't feel like it.

Squatted heavy on Wednesday, not today.
Title: Re: IroNat
Post by: IroNat on January 25, 2020, 02:30:42 PM
Did 3x3 front squats and 3x10 dumbbell presses, both very light to see if this helps recovery.

I'm going to do it tomorrow also. 

Next regular workout is Monday.
Title: Re: IroNat
Post by: IroNat on January 27, 2020, 08:42:21 AM
1/26/20

3x3 front squats and 3x10 dumbbell presses, both very light to see if this helps recovery.
Title: Re: IroNat
Post by: IroNat on January 27, 2020, 08:43:11 AM
Week of 1/27/20

I'm taking this week off (unless I change my mind).

Need to heal up and recover.
Title: Re: IroNat
Post by: oldtimer1 on January 30, 2020, 05:58:36 AM
I know some bodybuilders take a month or two off. Then again I think this has more to do with giving their body a break from steroids than giving their body a break from training. Taking a week off from time to time is a good thing. I use to do it all the time year after year. I think as I got older and more scared of looking like crap I train week after week, month after month and year after year with rarely a break. Very foolish on my part.

 I take pride in my appearance to the point of hurting my body. Proof of this is tomorrow I go for an MRI that will determine if my shoulder gets operated on. I know if that happens I won't be lifting for 4 to 6 months. I will look like crap and hating life.  ;D
Title: Re: IroNat
Post by: IroNat on January 30, 2020, 06:03:15 AM
I know some bodybuilders take a month or two off. Then again I think this has more to do with giving their body a break from steroids than giving their body a break from training. Taking a week off from time to time is a good thing. I use to do it all the time year after year. I think as I got older and more scared of looking like crap I train week after week, month after month and year after year with rarely a break. Very foolish on my part.

 I take pride in my appearance to the point of hurting my body. Proof of this is tomorrow I go for an MRI that will determine if my shoulder gets operated on. I know if that happens I won't be lifting for 4 to 6 months. I will look like crap and hating life.  ;D

The MRI won't determine if your shoulder gets operated on...YOU will make that decision.

You might find that if you just stop beating yourself into the ground your shoulder would feel better.  Duh.

If you stop hitting yourself in the head with a hammer you will feel better.

Stop training the shoulder for a couple weeks or a month or two months and see how it feels.  If it feels better then modify your training.

Face reality.  You are 61 not 21.  40 years older!

Your body is telling you that the way you are currently training is hurting it.  

Excessive running, hitting the heavy bag, heavy weights, etc.

You made a recent post that after training your shoulder was screaming in pain.  Now what does that tell you?

Why would you train your shoulder to that point?

Your training methods are injurious.  You are causing injury.  For what?

The idea that by hurting your body you will make it last longer makes no sense.  The opposite will be the result.

You are willing to have surgery, go through a lengthy convalescence and rehab but you are not willing to simply take time away from training your shoulders to allow your body to recover naturally.

Time to listen to your body.


Title: Re: IroNat
Post by: oldtimer1 on January 30, 2020, 06:11:54 AM
The MRI won't determine if your shoulder gets operated on...YOU will make that decision.

You might find that if you just stop beating yourself into the ground your shoulder would feel better.

Stop training the shoulder for a couple weeks or a month and see how it feels.  If it feels better then modify your training.

Your body is telling you that the way you are currently training is hurting it.

Time to listen.




I will listen to my surgeon if the MRI shows a ripped rotator cuff, a badly damaged labrum, ripped tendon; torn ligaments or bone spurs shredding a tendon. These things don't heal them self.
Title: Re: IroNat
Post by: Primemuscle on January 30, 2020, 06:49:11 PM
I will listen to my surgeon if the MRI shows a ripped rotator cuff, a badly damaged labrum, ripped tendon; torn ligaments or bone spurs shredding a tendon. These things don't heal them self.

While you are waiting for an answer about the MRI from your surgeon, have you considered laying off the exercises which are known to aggravate these areas and conditions?
Title: Re: IroNat
Post by: IroNat on January 31, 2020, 04:56:16 AM
While you are waiting for an answer about the MRI from your surgeon, have you considered laying off the exercises which are known to aggravate these areas and conditions?

We get addicted to exercising don't we?

We think if we take time off we will shrink and fall apart.

Yes, there will be some detraining but when you resume normal workouts you will regain quickly.

Got to be real.  We're not training for the Olympics. 

The results we get from training are moderate at best if we are not taking steroids.

No need to sweat about your body falling apart in a few weeks or months.

You can continue to train legs, calves and abs.  Cardio too as long as you don't involve your shoulder. 

Running involves the shoulder so some other cardio might be smarter.

Hitting the bag is out of the question.
Title: Re: IroNat
Post by: IroNat on February 03, 2020, 11:54:51 AM
2/3/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - 3x6 superset Leg Curls 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Db raise giant sets - front, side, rear - 3x10 each
Lat pulldowns - 3x15 superset Db rows 3x10
Incline barbell press - 3x10 superset Db pullovers - 3x12
Barbell curls - 3x10
Reverse EZ bar curls - 3x10
Incline barbell tricep extension - 3x10
Lying db tricep extension - 3x12
Title: Re: IroNat
Post by: IroNat on February 05, 2020, 08:42:38 AM
2/5/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Standing calf raises - 5x12 superset Seated calf raises - 5x12
Barbell curls - 4x10
Incline db curls - 4x10
Reverse EZ bar curls - 4x10
Tricep pushdowns - 4x10
Incline barbell tricep extension - 4x10
Lying db tricep extension - 4x12

Title: Re: IroNat
Post by: oldtimer1 on February 05, 2020, 05:26:12 PM
2/5/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Standing calf raises - 5x12 superset Seated calf raises - 5x12
Barbell curls - 4x10
Incline db curls - 4x10
Reverse EZ bar curls - 4x10
Tricep pushdowns - 4x10
Incline barbell tricep extension - 4x10
Lying db tricep extension - 4x12



Same weight each set?
Title: Re: IroNat
Post by: IroNat on February 05, 2020, 06:59:11 PM
Same weight each set?

Yep.
Title: Re: IroNat
Post by: The Scott on February 05, 2020, 07:03:00 PM
I tried training today.  Not a good idea.  Getting better and my wit is as weird as ever. ;D

MAGA-KAG, indeed.  Train hard lads!
Title: Re: IroNat
Post by: IroNat on February 06, 2020, 03:10:07 AM
I tried training today.  Not a good idea.  Getting better and my wit is as weird as ever. ;D

MAGA-KAG, indeed.  Train hard lads!

Start real light.

Just an empty bar or a couple soup cans.  Or no weight at all.  Just move your arms.

Did you ever do isometrics?  There's a lot of ways to do isometrics.  Pit one muscle against another or against an immovable object.  Hold for 7-10 seconds.

Use a piece of rope or chain to pull or push.  Look up "The Great Samson, Alexander Zass". http://www.sandowplus.co.uk/Competition/Zass/zassintro.html

Zass exercises: https://www.tapatalk.com/groups/savagefitnessandselfdefense/alexander-zass-2-brouchures-finally-found-course-1-t529.html

(https://www.complete-strength-training.com/images/xold-school-weight-lifting-samson-2-b-s.jpg.pagespeed.ic.7Io75Ohm9Y.jpg)

https://greatist.com/move/isometric-exercises#tips

Bands are good too. 

(https://i.frg.im/ANFVv3np/resistance-band02.jpg?v=1540985958.083)
Title: Re: IroNat
Post by: The Scott on February 06, 2020, 04:24:45 AM
Thanks!  I shall look into those recommendations of yours, my friend!
Title: Re: IroNat
Post by: IroNat on February 07, 2020, 08:49:01 AM
2/7/20

Abs - Stick twist, good mornings, db sidebends, knee ups - 50 reps each
Front squats - 3x6 superset Leg curls 3x12
Standing calf raises superset Seated calf raises - 3x12
Incline barbell press - pyramid weight up and down - 10,10,10, 8,6,4,6,8,10
Lat pulldowns - 3x15
Db rows - 3x10
Rear db raises - 5x20
Barbell shrugs - 3x10
Db pullovers - 3x10
Incline db curls - 5x10
Tricep pushdowns - 5x10
Title: Re: IroNat
Post by: IroNat on February 10, 2020, 09:04:59 AM
2/10/20

Abs - Twists, good mornings, side bends, knee ups - all 50 reps
Incline Barbell press - pyramid weight up and down from 10 reps to 3 reps.  15 sets total including warmups
*alternate sets with
Rear db raises - 15x10
*alternate sets with
Lat pulldowns - 15x15
Then:
Db pullovers - 3x10
*alternate sets with
Barbell shrugs - 3x10
Then
Barbell curls - 3x10
Reverse barbell curls - 3x10
Incline barbell tricep extensions - 3x10
Lying db tricep extensions - 3x12
Standing calf raises - 3x12
*superset with
Seated calf raises - 3x12

Title: Re: IroNat
Post by: Obvious Gimmick on February 11, 2020, 12:23:10 PM
I love good mornings. I need to do more of them
Title: Re: IroNat
Post by: IroNat on February 12, 2020, 06:30:10 AM
2/12/20

Abs - Twists, good mornings, side bends, knee ups - all 50 reps
Standing calf raises - 3x12
*superset with
Seated calf raises - 3x12
Front squats - pyramid weight 10 down to 4 reps over 5 sets
*superset with
Leg curls - 5x12
Incline Db curls - 4x10
Incline barbell tricep extensions - 4x10
Concentration curls - 4x10
Tricep pushdowns - 4x10
Title: Re: IroNat
Post by: IroNat on February 12, 2020, 06:31:46 AM
I love good mornings. I need to do more of them

Nothing says "Good Morning" like a hot cup of Folger's!

(http://file.vintageadbrowser.com/l-tlgrpxqkd70zul.jpg)
Title: Re: IroNat
Post by: Primemuscle on February 12, 2020, 11:10:49 AM
2/12/20

Abs - Twists, good mornings, side bends, knee ups - all 50 reps
Standing calf raises - 3x12
*superset with
Seated calf raises - 3x12
Front squats - pyramid weight 10 down to 4 reps over 5 sets
*superset with
Leg curls - 5x12
Incline Db curls - 4x10
Incline barbell tricep extensions - 4x10
Concentration curls - 4x10
Tricep pushdowns - 4x10

Legs and arms. Interesting combo.
Title: Re: IroNat
Post by: IroNat on February 12, 2020, 12:04:25 PM
Legs and arms. Interesting combo.

A lot of similarities between legs and arms.

Calves = forearms
Quads = Triceps
Hamstrings/bicep femoris = arm biceps
The glutes would probably be the deltoids.
Title: Re: IroNat
Post by: IroNat on February 14, 2020, 07:38:36 AM
2/14/20

Abs - Twists, good mornings, side bends, knee ups - all 50 reps
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Incline Barbell press - pyramid weight up and down from 10 reps to 4 reps.  9 sets total.
superset
Rear db raises - 9x10
superset
Close grip lat pulldowns - 9x15
Db pullovers - 3x10 superset Barbell shrugs - 3x10
Barbell curls - 4x10 superset Incline barbell tricep extensions - 4x10
Reverse barbell curls - 4x10 superset Lying db tricep extensions - 4x12

Pre-workout energy booster (also known as breakfast): Oatmeal, banana, strawberries, milk, coffee
Post-workout recuperation and restoration (also known as brunch): 4 eggs sunny-side up, 3 pancakes, syrup, coffee
Title: Re: IroNat
Post by: IroNat on February 17, 2020, 08:16:54 AM
2/17/20

Abs - bar twists, good mornings, side bends, knee ups - all 50 reps
Front squats - 3x6 superset Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Incline Barbell press - 3x10 superset Wide lat pulldowns - 3x15
Dips - 3x10 superset Barbell rows - 3x10
Rear db lateral raises - 3x10
Incline db curls - 4x10
Lying db tricep extensions - 4x12
Title: Re: IroNat
Post by: IroNat on February 19, 2020, 02:45:17 PM
On vacation in Florida for the next week or so.

Bodyweight squats - 5x20
1 leg calf raises - 5x20
Pushups - 5x20
Title: Re: IroNat
Post by: Obvious Gimmick on February 21, 2020, 09:38:52 PM
On vacation in Florida for the next week or so.

Bodyweight squats - 5x20
1 leg calf raises - 5x20
Pushups - 5x20

Nice. Planning my next trip. Hi is the go to, but Fla is a possibility too
Title: Re: IroNat
Post by: IroNat on February 22, 2020, 07:38:05 AM
Nice. Planning my next trip. Hi is the go to, but Fla is a possibility too

Hawaii is really nice.  Been there twice 35 years ago.

Pushups/bodyweight squats/one leg calf raises everyday.
Title: Re: IroNat
Post by: IroNat on February 29, 2020, 11:44:22 AM
Did bodyweight squats/pushups/calf raises and some other stuff every day on vacation.

Now I'm back.  However I'm going to continue doing some bodyweight stuff in addition to weights.

Why? I realize how much I suck at the bodyweight stuff.

Today:

Got up and did bodyweight squats/pushups/calf raises and a few other things.

Later I did weights.

Barbell squats - 3x6
Wide lat pulldowns - 3x13
Standing calf raises - 3x12
Seated calf raises - 3x12
Incline barbell press - 3x6 and 1x12
Barbell curls - 3x10
Reverse barbell curls - 3x10
Lying db tricep extensions - 3x12
Title: Re: IroNat
Post by: Primemuscle on March 03, 2020, 11:18:17 PM
On vacation in Florida for the next week or so.

Bodyweight squats - 5x20
1 leg calf raises - 5x20
Pushups - 5x20


Looks similar to my away from the gym routine. Can't do 5 sets of 20 push-up though. Usually, I crank out about 15 -10 each set. My hands start to give out.
Title: Re: IroNat
Post by: IroNat on March 04, 2020, 03:36:15 AM
Looks similar to my away from the gym routine. Can't do 5 sets of 20 push-up though. Usually, I crank out about 15 -10 each set. My hands start to give out.

"All you can do is all you can do." -- A.L. Williams

You're doing excellent Prime.  Just keep going.  Consistency.  

Since vacation I've been doing either upper body (pushups, band pulls, band presses, band curls, abs) or lower body (bodyweight squats, lunges, 1 leg calf raises, abs) everyday when I get up.

There are some creative youtube vids for exercises without equipment.  I do use bands for pulling.

For awhile I'll lift weights full body a couple times a week and continue the bodyweight stuff also.



Title: Re: IroNat
Post by: IroNat on March 04, 2020, 10:09:55 AM
3/4/20

Barbell squats - 3x8
Leg curls - 5x12
Standing calf raises - 3x12
Seated calf raises - 3x12
Incline barbell press - pyramid weights to a top set of 4 reps
Wide lat pulldowns - 3x12
Barbell rows - 3x10
Incline db curls - 4x10
Reverse barbell curls - 4x10
Title: Re: IroNat
Post by: IroNat on March 07, 2020, 02:07:05 PM
3/7/20

All for 30 seconds each

Pushups
Band rows
Band tricep extensions
Band rear lateral raises
Rest 30 sec
Repeat above
Rest 30 sec
Pushups
Band rows
Band tricep extensions
Band side lateral raises
Knee-ups
Good mornings
Title: Re: IroNat
Post by: IroNat on March 08, 2020, 02:07:36 PM
3/8/20

Got out of bed and did bodyweight exercises for lower body.

Later did weights:

Barbell squats - 10,8,6 reps
Leg curls - 3x12
Standing calf raises - 3x12-15
Dips bodyweight - 3x12-15
Wide lat pulldowns - 3x15
Palms up barbell rows - 3x10
Incline barbell tricep extensions - 3x10
Reverse EZ-bar curls - 3x10
Lying db tricep extensions - 3x12
Title: Re: IroNat
Post by: IroNat on March 12, 2020, 08:00:21 AM
3/12/20

Barbell squats - 10,8,6,4 reps
Leg curls - 3x12
Standing calf raises - 3x12
Dips bodyweight - 3x10
Wide lat pulldowns - 3x15
Incline barbell press - 10,10,8
Palms up barbell rows - 3x10
Barbell curls - 3x10
Tricep pushdowns - 3x10
Title: Re: IroNat
Post by: Primemuscle on March 12, 2020, 11:54:28 AM
3/12/20

Barbell squats - 10,8,6,4 reps
Leg curls - 3x12
Standing calf raises - 3x12
Dips bodyweight - 3x10
Wide lat pulldowns - 3x15
Incline barbell press - 10,10,8
Palms up barbell rows - 3x10
Barbell curls - 3x10
Tricep pushdowns - 3x10

You've pretty much covered everything in one routine. How long are your workouts?
Title: Re: IroNat
Post by: IroNat on March 12, 2020, 12:57:50 PM
Today was probably an hour and a half but not sure.

I supersetted everything except the calf raises to save time.
Title: Re: IroNat
Post by: IroNat on March 14, 2020, 06:58:41 AM
3/14/20

Barbell French curls - 3x10
Standing barbell curls - 3x10
Seated calf raises - 3x12

Incline French curls - 3x10
Incline db curls - 3x10
Seated calf raises - 3x12

Reverse EZ bar curls - 3x10
Lying db tricep extensions - 3x12
Seated calf raises - 3x12

All tri-sets.
Title: Re: IroNat
Post by: Primemuscle on March 14, 2020, 06:53:05 PM
3/14/20

Barbell French curls - 3x10
Standing barbell curls - 3x10
Seated calf raises - 3x12

Incline French curls - 3x10
Incline db curls - 3x10
Seated calf raises - 3x12

Reverse EZ bar curls - 3x10
Lying db tricep extensions - 3x12
Seated calf raises - 3x12

All tri-sets.

Why only one triceps exercise? Are you concentrating primarily on biceps right now?
Title: Re: IroNat
Post by: IroNat on March 15, 2020, 05:12:36 AM
Why only one triceps exercise? Are you concentrating primarily on biceps right now?

3 tricep exercises

>

French curl (sometimes called French press)

(https://seannal.com/wp-content/uploads/2015/06/french-press.jpg)

>

Incline French curl

(http://cyanfitness.com/wp-content/uploads/2016/09/incline-ez-bar-lying-extension_470x360_1_0.jpg)
Title: Re: IroNat
Post by: IroNat on March 16, 2020, 07:43:05 AM
3/16/20

Squat cleans - sets of 3 pyramiding to a top set of 3

Standing barbell curls - 3x10
superset
Barbell French curls - 3x10

Incline db curls - 3x10
superset
Incline French curls - 3x10

Reverse EZ bar curls - 3x10
superset
Lying db tricep extensions - 3x12

Flat db flyes - 3x20

1.25 hours
Title: Re: IroNat
Post by: IroNat on March 18, 2020, 07:37:29 AM
3/18/20

Squat cleans - sets of 3 to a top set of 3
Db flat flyes - 3x15
Db low incline flyes - 3x15
Db high incline press - 3x15
Standing calf raises - 3x12
Barbell curls - 3x10
Seated French press/curls - 3x10
Title: Re: IroNat
Post by: Obvious Gimmick on March 18, 2020, 11:47:37 AM
You got a home gym nat?
Title: Re: IroNat
Post by: IroNat on March 18, 2020, 12:15:16 PM
You got a home gym nat?

Yes, I've been home-gymming for the last 25 years.

Some stuff I bought new like the power rack and bench but most I picked up on Craiglist over the years for cheap.

Power rack, bench, lat machine, leg exten/curl, pullup bar, seated calf, dumbbells, a bunch of bars, and lots of plates, some interlocking mats.

For example I bought the TDS lat machine for $30 from a guy moving to Florida a few years back.  That kind of thing.

All in my basement mostly.

Nothing fancy.  
Title: Re: IroNat
Post by: Obvious Gimmick on March 18, 2020, 03:14:29 PM
Nice. I'm a total gym rat. Love going. I wish I had that set up now though
Title: Re: IroNat
Post by: IroNat on March 20, 2020, 11:33:23 AM
3/20/20

Squat cleans - 8 sets of 3 pyramiding to a top set of 3
Db flat flyes - 6x10
Wide lat pulldowns palms down - 3x10
Lat pulldowns palms up - 3x10
Leg curls - 3x12
Seated calf raises - 3x12
Incline db curls - 3x10
Incline French press - 3x10
Title: Re: IroNat
Post by: IroNat on March 26, 2020, 02:33:36 PM
3/25/20

Bodyweight squats/1 leg calf raises/rear leg extensions/front leg extensions/knee-ups

5x30second each in a circuit
Title: Re: IroNat
Post by: IroNat on March 26, 2020, 02:35:06 PM
3/26/20

Db flat press/Db fly/Db row triset - 5x10
Deadlifts - 3x10
Hack lift - 1x10
Jefferson lift - 2x10
Incline db curls - 3x10
Lying db tri extensions - 3x12
Title: Re: IroNat
Post by: IroNat on March 28, 2020, 07:39:38 AM
3/28/20

Air squats - 3x30sec
Deadlifts - 3x10
Pushups - 3x30sec
Pullups - 3x30sec
1 leg calf raises - 3x30sec
(above done in alternating sets)
Db flat flyes - 3x10 superset Db rows - 3x10
Reverse EZ bar curls - 3x10
Incline French press - 3x10
Title: Re: IroNat
Post by: IroNat on March 30, 2020, 07:11:34 AM
3/30/20

Deadlifts - 3x6
1 leg calf raises - 3x30sec
Db Flyes - 3x10
Pullups - 3 sets
Close hand pushups - 3 sets
Db rows - 3x10
Air squats - 3x30sec
Barbell curls - 3x10
Lying Db tricep extensions - 3x12
Knee-ups - 30sec
Title: Re: IroNat
Post by: Obvious Gimmick on March 31, 2020, 09:16:03 AM
Getting more jealous by the day  :-[
Title: Re: IroNat
Post by: IroNat on April 02, 2020, 08:13:24 AM
4/2/20

Squat cleans - 3's to a top set of 3
Db pullovers - 3x10
1 leg calf raises - 3x30sec
Db Flyes - 3x10
Pullups - 3 sets
Close hand pushups - 3x30sec.
Db rows - 3x10
Incline db curls - 3x10
Knee-ups - 30sec

My lower back was not recovered from the last time.
Title: Re: IroNat
Post by: Primemuscle on April 03, 2020, 12:22:53 PM
4/2/20

Squat cleans - 3's to a top set of 3
Db pullovers - 3x10
1 leg calf raises - 3x30sec
Db Flyes - 3x10
Pullups - 3 sets
Close hand pushups - 3x30sec.
Db rows - 3x10
Incline db curls - 3x10
Knee-ups - 30sec

My lower back was not recovered from the last time.

Lower back pain is a bitch. Mine, which is the result of spinal compression (arthritis of the spine), feels better when I do the core exercises my physical therapist taught me. They are mostly stretching exercises. Movement can be counter productive when doing these. The idea is to both strengthen and relax any tension you may have in your back. Moist heat and using a Tens helps do this too.
Title: Re: IroNat
Post by: IroNat on April 04, 2020, 07:05:17 AM
4/4/20

Squat cleans - 3x3 very light
Seated calf - 3x12
Barbell curls - 3x10
Incline db curls - 3x10
Reverse EZ bar curls - 3x10
French press - 3x10
Incline French press - 3x10
Lying db tri extensions - 3x10
Kneeups - 30 seconds
Title: Re: IroNat
Post by: IroNat on April 06, 2020, 06:11:56 AM
4/6/.20

Deadlift - 3x10
Bench press - 10,10,6
1 leg calf raise - 3x30sec
Reverse calf raise - 3x30sec
Rear db laterals - 3x10
Wide db rows - 3x10
Db flat flyes - 5x10-15
Chins - 3 sets max reps
Tricep pushdowns - 3x8
Kneeups - 30sec
Title: Re: IroNat
Post by: IroNat on April 08, 2020, 08:27:19 AM
4/8/20

1 leg calf raises - 5x30sec
Reverse 1 leg calf raise - 5x30sec
Barbell curls superset Seated French press - 5x10
Incline db curls superset Incline French press - 5x10
Reverse ez bar curls 5x10 superset Lying db triceps extensions 5x12
Rear db laterals - 3x10
Kneeups - 30sec
Title: Re: IroNat
Post by: IroNat on April 10, 2020, 11:05:27 AM
4/10/20

Incline press - 4x6
Barbell rows - 4x6
Barbell shrugs - 4x6
Deadlifts - 5,4,3,2,1
Chins - 4x max reps
Rear db laterals - 4x10
Kneeups - 30sec
Title: Re: IroNat
Post by: IroNat on April 14, 2020, 08:41:25 AM
4/13/20

1 leg calf raises

4/14/20

45° Incline press - 4x6
Barbell rows - 4x6
Barbell shrugs - 4x6
Deadlift - 5,4,3,2,1
Chins - 8,7,7,7
Bulgarian split squat - 1 set to failure each leg bodyweight
Kneeups - 30 seconds
Title: Re: IroNat
Post by: IroNat on April 18, 2020, 07:05:09 AM
4/17/20 Bodyweight calf raises - 4x100

4/18/20  Bodyweight calf raises - 7x100, Seated calf raises - 3x12

Later...

45° Incline barbell press - 4x6
Flat db flyes - 3x10
Barbell rows - 4x6
Barbell shrugs - 4x6
Deadlift - 5,4,3,2,1
Chins - 10,8,7,7
Tricep pushdowns - 3x10
Reverse EZ bar curls - 3x10
Bulgarian split squats - 2x20
Kneeups - 30 seconds
Title: Re: IroNat
Post by: IroNat on April 20, 2020, 12:13:29 PM
4/19/20
Bodyweight calf raises - 7x100
Seated calf raises - 3x12
Outdoor bike ride - 15.2 miles

4/20/20
Bodyweight calf raises - 7x100
Seated calf raises - 3x12

4/21/20  
Bodyweight calf raises - 7x100

Title: Re: IroNat
Post by: IroNat on April 22, 2020, 08:06:17 AM
4/21/20

45° Incline barbell press - 4x6
Flat db flyes to upper chest - 3x12
Flat db flyes to lower chest - 2x10
Barbell rows - 4x6
Barbell shrugs - 4x6
Chins - 10,7,6
Bulgarian split squats - 2x20
Kneeups - 30 seconds
Title: Re: IroNat
Post by: IroNat on April 23, 2020, 06:31:33 AM
4/22/20 Max rep set of bodyweight calf raises - approx 300 reps with burns.
Title: Re: IroNat
Post by: Primemuscle on April 23, 2020, 03:51:10 PM
Impressive! How much equipment do you have in your home gym? Are you feeling at all limited in what you can do without the array of equipment found in commercial gyms?
Title: Re: IroNat
Post by: IroNat on April 23, 2020, 05:38:35 PM
I have trained at home since the early 90s.

I have a seated calf, lat pulldown, leg xten/ curl, power rack and lots of free weights
Title: Re: IroNat
Post by: IroNat on April 24, 2020, 05:28:18 PM
4/23/20 Bodyweight standing calf raises - 1 set of 6 minutes 20 seconds with burns.

4/24/20 Seated calf raises - 3x15

4/25/20 1 leg calf raise - 5 sets max reps
Title: Re: IroNat
Post by: IroNat on April 27, 2020, 11:28:48 AM
4/27/20

Behind neck press - 5x10
Flat flyes - 5x10
Barbell shrugs - 4x6
Deadlifts - 54321
Chins - 10,6,6
Kneeups - 30 sec
Title: Re: IroNat
Post by: IroNat on April 28, 2020, 08:37:09 AM
4/28/20 Standing calf raises in power rack - 5x12-20

4/29/20 Seated calf raises - 5x8-15

Title: Re: IroNat
Post by: IroNat on April 30, 2020, 08:50:30 AM
4/30/20

1 leg calf raises - 5x10-25 last two sets with burns
Power cleans - 5x1 to loosen up

>

I'm getting good pumps in my calves.
Title: Re: IroNat
Post by: Primemuscle on April 30, 2020, 12:04:18 PM
4/30/20

1 leg calf raises - 5x10-25 last two sets with burns
Power cleans - 5x1 to loosen up

>

I'm getting good pumps in my calves.

Do you go heavy or keep it light on the one legged calf raises?
Title: Re: IroNat
Post by: IroNat on April 30, 2020, 02:16:02 PM
Do you go heavy or keep it light on the one legged calf raises?

Just bodyweight.

I get around 25 reps the first set and the reps decrease with each additional set.
Title: Re: IroNat
Post by: IroNat on May 02, 2020, 05:09:44 PM
5/2/20 Standing calf raises - 5x12-20

5/3/20 Seated calf raises - 5x12-20
Title: Re: IroNat
Post by: IroNat on May 04, 2020, 05:58:54 AM
5/4/20

Single leg extensions - 2x20 very light weight
Leg curls - 3x12
Barbell squats - 3x12
Incline barbell press - 3x12
Behind neck press - 3x12
Flat flyes - 3x12
Upright rows - 3x12
Barbell shrugs - 3x12
Wide lat pulldown - 3x12
Reverse grip lat pulldown - 3x12
Barbell rows - 3x12
Barbell curls - 3x12
Incline db curls - 3x12
Incline French press - 3x12
Lying db tricep extensions - 3x12
Knee ups - 30 seconds

Did leg extensions.  We'll see how I feel later.
Title: Re: IroNat
Post by: IroNat on May 05, 2020, 10:33:29 AM
5/5/20 1 leg calf raises bodyweight - 3xMaxReps
Title: Re: IroNat
Post by: IroNat on May 06, 2020, 06:09:12 AM
5/6/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Incline barbell press
Seated behind neck press
Upright rows
Barbell shrugs
Flat flyes
Wide lat pulldowns to front
Reverse grip lat pulldowns
Barbell rows
Seated db curls
Reverse grip EZ bar curls
Close grip bench press
Lying DB tricep extensions
Kneeups - 30 seconds
Title: Re: IroNat
Post by: IroNat on May 08, 2020, 02:13:43 PM
5/8/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Standing barbell calf raises - 3x10-20
Seated calf raises - 3x10-15
Incline barbell press
Seated behind neck press
Flat flyes
Upright rows
Barbell shrugs
Wide lat pulldowns to front
Reverse grip lat pulldowns
Barbell rows
Incline db curls
Barbell curls
Close grip bench press
EZ bar skull crushers
Kneeups - 30 seconds

51 sets.
Should have listened to my body and taken another day of rest.  Taking the next two days off minimum.
Title: Re: IroNat
Post by: IroNat on May 11, 2020, 06:58:49 AM
5/11/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
1 leg calf raises - 3x10-25
Seated calf raises - 3x10-15
Incline barbell press
Wide lat pulldowns to front
Seated behind neck press
Reverse grip lat pulldowns
Flat flyes
Upright rows
Barbell rows
Close grip bench press
Concentration curls
Kneeups - 30 seconds

42 sets.
Changed up the order. 
Dropped shrugs since I did upright rows and they both hit the traps.
Did only one bicep since I did pulldowns and rows which hit the biceps.
Did only one tricep exercise since I did other pressing exercises that also hit the triceps.
Title: Re: IroNat
Post by: IroNat on May 14, 2020, 07:46:41 AM
5/14/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Standing calf raises
Seated calf raises
Incline barbell press
Wide lat pulldowns to front
Seated behind neck press
Barbell rows
Flat flyes
Upright rows
Reverse grip lat pulldowns
Close grip bench press
Hammer curls
Lying db tricep extensions
Kneeups - 40 seconds

45 sets.
Title: Re: IroNat
Post by: IroNat on May 17, 2020, 09:51:36 AM
5/17/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 10 minutes
Kneeups - 40 seconds
Leg curls
Barbell squats
1 leg calf raises - 3x10-25
Seated calf raises - 3x10-15
Low incline barbell press superset Wide lat pulldowns to front
Db flyes superset Db Rows
Seated behind neck press
Upright rows
Close grip barbell curls superset Close grip bench press
Wide grip barbell curls superset 45 degree incline EZ bar French press

44 sets.
Title: Re: IroNat
Post by: IroNat on May 20, 2020, 06:52:38 AM
5/20/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 5 minutes
Kneeups - 40 seconds
Leg curls superset Barbell squats
Standing calf raises superset Seated calf raises
Low incline barbell press superset Wide lat pulldowns to front
Db flyes superset Barbell Rows
Seated behind neck press superset Close grip barbell curls
Triset - Upright rows / EZ bar skullcrushers / Wide grip barbell curls

44 sets.
Title: Re: IroNat
Post by: IroNat on May 22, 2020, 07:04:44 AM
5/22/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 3 minutes
Lying leg raises - 30 reps
Leg curls superset Barbell squats
1 leg calf raises superset Seated calf raises
Incline barbell press superset Wide lat pulldowns to front
Flat flyes superset Db rows
Seated behind neck press superset Close grip barbell curls
Upright rows superset Close grip bench press
Wide grip barbell curls

41 sets.

12 reps per set is my target.  Do I always get 12 reps?  No.  On the close grip bench I did 12,12,8.  I go to a rep or two before failure.
On the Close grip barbell curls I got 15 reps on the first two sets and a few less reps on the last set.
Every day is different depending on how I feel.
Sometimes I do the reps slower and sometimes faster. 
On the flyes today I contracted the pecs strongly at the top on each rep. 
Title: Re: IroNat
Post by: IroNat on May 24, 2020, 12:07:14 PM
5/24/20

All exercises 3x12 unless otherwise indicated.

Wide barbell curls
Upright rows superset Close grip bench
Seated behind neck press superset Close grip barbell curls
Flat flyes superset Barbell rows
Incline barbell press superset Wide lat pulldowns to front
Standing calf raises superset Seated calf raises
Split squats
Leg Curls
Kneeups - 40sec
Stick twists - 2 minutes

41 sets.

For kicks I reversed the order of the bodyparts.
Title: Re: IroNat
Post by: IroNat on May 27, 2020, 07:05:33 AM
5/27/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 40 seconds
Standing bodyweight calf raises - 3x100
Seated calf raises - 3x10-15
Leg curls
Barbell squats
Low incline barbell press 30 degrees
Wide lat pulldowns to front using hooks
Seated behind neck press
Db Rows
Db flyes
Wide grip upright rows
Close grip barbell curls superset EZ bar lying tricep extensions
Barbell wrist curls both ways - 3xMax reps each way

43 sets.

I always train my legs and calves first in my workout so I don't skip them.

Larger bodyparts first and smaller bodyparts last in a full body workout.  That's the way I do it but not everybody does that.  Steve Reeves trained his delts first because he wanted to concentrate on the wide upper body look.  Doing legs last is tough because your energy is low by the end of the workout.  He had naturally good legs so it worked for him.

If you have trouble getting a pump in your calves try doing 100 reps sets of bodyweight calf raises.  3-5 sets.  Rest only 30 sec. between sets.  If you can't get 100 reps do as many as you can and then do some burns (partial reps) until you stall out.
Do them on a raised block or 2x4.  Do this everyday for a week.  It will "wake up" your calves and gets the blood into them.
Your calves won't grow if you don't get a pump.

Title: Re: IroNat
Post by: IroNat on May 29, 2020, 07:55:24 AM
5/29/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 40 seconds
Leg curls
Barbell hack squats
1 leg calf raises bodyweight - 3xMax reps
Seated calf raises
30 degree close grip incline barbell press
Reverse grip lat pulldowns using hooks
Dips with bodyweight
Seated bentover db laterals
Seated alternate db curls - 2x12
Seated alternate db curl & press - 2x12
Barbell wrist curls both ways - 3xMax reps each way

35 sets.
Title: Re: IroNat
Post by: IroNat on May 31, 2020, 07:45:40 AM
5/31/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 40 seconds
Leg curls
Barbell squats
Standing barbell calf raises
Seated calf raises
30 degree incline barbell press
Wide lat pulldowns to front using hooks
Incline flyes
Reverse grip barbell Rows
Db Y-raises
Wide grip upright rows
Seated barbell curls
Lying db tricep extensions
Barbell wrist curls - 3x15 reps each way

43 sets.
Title: Re: IroNat
Post by: IroNat on June 02, 2020, 11:36:36 AM
My shoulders get sore after a workout just like most people.

I'm going to do an experiment.

Each workout I will do only one pulling or pressing exercise that involves the shoulder.

Perhaps I can then determine which of the exercises causes sore shoulders.

For example, is it incline presses or is it lat pulldowns that cause the soreness?  Or both?

I will only do bicep or tricep exercises that do not involve the shoulder so that my arms can still be trained.

I'll start with tomorrows workout unless my shoulders are still sore from my previous workout.

A possible workout might be:

Legs
Calves
Incline press
Biceps
Triceps
Title: Re: IroNat
Post by: IroNat on June 03, 2020, 07:10:52 AM
The experiment:

All 3x12 unless otherwise noted.

6/3/20

Kneeups - 40 sec
Leg curls
Barbell squats - 1x20
Standing calf raises
Seated calf raises
Side db raises
Front db raises
Rear db raises

Seated alternate db curls
EZ bar skull crushers
Close grip barbell curls
Lying db tricep extensions
Wrist curls - 3x20 each way

38 sets

Today just the db laterals for shoulders.  No chest or back work.
No upper body exercises above shoulder height.
This to test which exercises irritate the shoulders more.
Next time will do a different exercise, most likely a pulling exercise.
Title: Re: IroNat
Post by: IroNat on June 05, 2020, 07:08:37 AM
6/5/20

All exercises 3x12 unless otherwise noted.

Knee ups - 1x40 sec
Leg curls
Barbell squats
1 leg calf raises
Seated calf raises
Incline barbell press
Barbell rows
Side db lateral raises
Wide grip barbell curls
Db scoop curls
Incline French press
Wrist curls - 3x20 each way

37 sets

"The Experiment" workout #2.

Felt just some slight shoulder discomfort after the last workout where I only did db raises.
This time I did the incline press as the overhead movement.  The barbell rows do not go over the head.  Also did side laterals which did not cause much of an issue last time.
There are a lot of variables, not just the exercise.  Number of exercises involving the shoulder in a workout, number of pressing movements, etc.

Title: Re: IroNat
Post by: Primemuscle on June 06, 2020, 02:10:08 PM
I'm doing a lot of intervals on the treadmill. At work I stand a lot. This morning I had trouble picking my cell phone off the floor. This cardio is making me really sore.

Why do you think you had trouble bending over to pick up your phone? Maybe try some toe touches done slowly with good form to both strengthen that area and keep it limber. My experience is that I've become less limber/flexible the older I've become. I bet if someone took a video of me getting out of bed in the morning, it would one of America's Funniest Home Videos. I think the TV show is in its 30th season and it also has a Youtube channel.
Title: Re: IroNat
Post by: IroNat on June 07, 2020, 08:54:01 AM
6/7/20

All exercises 3x12 unless otherwise noted.

Knee ups - 50 reps
Leg curls
Barbell squats - 1x20
Standing barbell calf raises
Seated calf raises
Behind neck press
Wide grip lat pulldowns with hooks

1 arm cable crossover for chest
1 arm cable curl
Tricep pushdowns - 3x15
Barbell half curls
Wrist curls - 3x20 each way

41 sets

Shoulders were a bit sore the days after the incline presses.  Just a bit.
Title: Re: IroNat
Post by: The Scott on June 07, 2020, 09:05:39 AM
Good morning!

Sometime today I am going to train shoulders and arms.  When this happens it'll be 10 sets of of one arm (at a time!) DB laterals for 5 to 10 reps first.

Then I will do  5 supersets of cable bar curls and DB curls and finally, 5 to 10 sets of machine dips and tricep pushdowns.  The weight is tiny, I know but hey...I am training again.

I did back and chest yesterday with stiff-arm pull-downs super-setted with cable rows 8 total sets and then 5 sets of pec-deck followed by three pathetic sets of vertical bench presses 5 to 10 reps on both exercises.  I feel pretty good today. 

I'm  back!  I hope.  One of my younger brothers said he'll believe it when he sees it in the form of me visiting him and his wife in Tucson.   He is a retired LEO. 
Title: Re: IroNat
Post by: The Scott on June 07, 2020, 10:56:59 AM
Ouch!   That is all. ;D ;D
Title: Re: IroNat
Post by: IroNat on June 07, 2020, 11:27:03 AM
Good morning!

Sometime today I am going to train shoulders and arms.  When this happens it'll be 10 sets of of one arm (at a time!) DB laterals for 5 to 10 reps first.

Then I will do  5 supersets of cable bar curls and DB curls and finally, 5 to 10 sets of machine dips and tricep pushdowns.  The weight is tiny, I know but hey...I am training again.

I did back and chest yesterday with stiff-arm pull-downs super-setted with cable rows 8 total sets and then 5 sets of pec-deck followed by three pathetic sets of vertical bench presses 5 to 10 reps on both exercises.  I feel pretty good today. 

I'm  back!  I hope.  One of my younger brothers said he'll believe it when he sees it in the form of me visiting him and his wife in Tucson.   He is a retired LEO. 

That's a lot to start with, Sir Scott.

Glad you are starting to train again.



Title: Re: IroNat
Post by: The Scott on June 07, 2020, 04:59:38 PM
That's a lot to start with, Sir Scott.

Glad you are starting to train again.

I agree and though the weights used varied from 5 lbs. to 50 lbs. I am starting to get reeeeeeeeeeeally sore in my back and chest areas.

I was just so happy to be allowed to do "more" and while it's true I did more with less weight, I probably shouldn't have.   ;D  I think I'm going to take a few days off now.  ;D
Title: Re: IroNat
Post by: The Scott on June 08, 2020, 03:23:41 PM
Okay.  I am really sore.  Not exercsing today.
Title: Re: IroNat
Post by: IroNat on June 08, 2020, 04:27:26 PM
Okay.  I am really sore.  Not exercsing today.

You'll be more sore tomorrow.

Best to still exercise to get the blood in there and promote recovery.
Title: Re: IroNat
Post by: Primemuscle on June 08, 2020, 04:53:26 PM
Okay.  I am really sore.  Not exercsing today.

Can't say why, but reading this put a smile on my face.  :)
Title: Re: IroNat
Post by: The Scott on June 08, 2020, 07:46:01 PM
You'll be more sore tomorrow.

Best to still exercise to get the blood in there and promote recovery.

I took your advices (40+ years later that "word" still cracks me up! ;D) and trained today  ;D .  Two days later is always worse. When I did squats as a youth, two days later and I was SORE.  For fun, I would do my usual sets of 20 with a few hundred pounds and after racking the weight I would stand on top of a bench and jump off...LOL! 

I know...Talk about being stupid but I was also young and stupid. I NEVER got hurt training.  Never.  I used such light weights that I guess it was nearly impossible to hurt myself.  I will train again tomorrow, thanks brother!
Title: Re: IroNat
Post by: IroNat on June 10, 2020, 08:10:35 AM
6/10/20

All exercises 3x12 unless otherwise indicated.

Standing bodyweight calf raises - 1 set of about 200 reps with burns and holds at top
Seated calf raises - 1 set of max reps
Leg curls
Flat bench press to neck
Triangle close grip lat pulldowns
Wide grip upright rows
Lying db curls
Seated French press
Zottman curls
Behind the back barbell tricep kickbacks
Wrist roller
Kneeups - 40 seconds

28 sets.

Later...

Jefferson lift - 3x12
Db power cleans - 3x3
Title: Re: IroNat
Post by: IroNat on June 11, 2020, 08:13:21 AM
6/11/20

30 minutes of calf training.
Title: Re: IroNat
Post by: Primemuscle on June 11, 2020, 11:43:29 AM
I took your advices (40+ years later that "word" still cracks me up! ;D) and trained today  ;D .  Two days later is always worse. When I did squats as a youth, two days later and I was SORE.  For fun, I would do my usual sets of 20 with a few hundred pounds and after racking the weight I would stand on top of a bench and jump off...LOL! 

I know...Talk about being stupid but I was also young and stupid. I NEVER got hurt training.  Never.  I used such light weights that I guess it was nearly impossible to hurt myself.  I will train again tomorrow, thanks brother!

It's often the same with me. I'll be fine on the day following an intense training session. But the day after that, I'll be in pain. A good work around is to train through the pain....but, go light.
Title: Re: IroNat
Post by: IroNat on June 12, 2020, 07:17:40 AM
6/12/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 50 reps
Leg curls
Barbell squat - 1x20
Side db raises
Front db raises
Rear db raises
Wide lat pulldowns with hooks - 5x12
Close grip bench press partials in rack (1/3 from bottom) - 5x8-4 reps
45 degree incline EZ bar French press - 4x12
Seated alternate db curls
Standing barbell close grip curls
Wrist curls - 3x20 each way

40 sets

Title: Re: IroNat
Post by: IroNat on June 13, 2020, 10:43:07 AM
6/13/20

30 minute calf blast
Title: Re: IroNat
Post by: IroNat on June 14, 2020, 07:14:03 AM
6/14/20

Back to basics today.

Leg curls - 3x12
Bench press - 3x12
Barbell rows - 3x12
Wide grip barbell curls - 3x12
Seated calf - 3x12
Kneeups - 50 reps
Wrist curls - 3x20 both ways

22 sets
Title: Re: IroNat
Post by: IroNat on June 16, 2020, 07:43:58 AM
Whoops!  I was supposed to take today off!

6/16/20

Kneeups - 50 reps
Barbell squats - 3x12
1 leg bodyweight calf raises - 3 sets max reps
Behind neck press - 3x12
Wide lat pulldown with hooks - 3x12
Close grip EZ bar curls - 3x12
Wrist curls - 3x20 both ways

22 sets.

As you can see I have intentionally dropped the volume the past couple days.
Title: Re: IroNat
Post by: IroNat on June 19, 2020, 08:27:43 AM
6/19/20

Mowed lawn - 2hrs

Kneeups  - 50 reps
Leg curls - 3x8-12
Seated calf - 3x8-12
Bench press - 3x8-12
Barbell rows - 3x8-12
Wide grip barbell curls - 3x8-12
Wrist curls - 3x8-12 both ways

22 sets
Title: Re: IroNat
Post by: IroNat on June 21, 2020, 09:08:36 AM
6/21/20

Rotated tires on two cars this morning.  Phew!  Very humid today.

Then...

Kneeups - 50 reps
1 leg bodyweight calf raises - 3xMax reps
Db power cleans - 3x3
Behind neck press - 3x12
Wide lat pulldowns with hooks - 3x12
Close grip EZ bar curls - 3x12
Wrist curls - 3x12 each way

22 sets
Title: Re: IroNat
Post by: friedchickendinner on June 22, 2020, 04:24:28 AM
"Behind neck press"

I havent heard anyone doing this DANGEROUS exercise since I saw Kevin Levrone do it on a VHS tape!!
Title: Re: IroNat
Post by: IroNat on June 22, 2020, 04:29:53 AM
"Behind neck press"

I havent heard anyone doing this DANGEROUS exercise since I saw Kevin Levrone do it on a VHS tape!!

I'm just a crazy Getbigger, FC.
Title: Re: IroNat
Post by: oldtimer1 on June 22, 2020, 05:20:21 PM
I use  to subscribe to men's health many years ago when it was a decent magazine and I saved many of them. I recently dragged a few out to read. One was about how Randy Couture the great UFC star was training NFL players in the fight game to get them in condition to play in the off season. 

He had this to say about lifting.  I'm going to paraphrase. He said, we have to get away from the body part isolation model of training. We have to train the whole body in one training session. Using a split is not what an athlete should be using.

When I read this I thought of your training philosophy Ironat.
Title: Re: IroNat
Post by: IroNat on June 23, 2020, 03:18:06 AM
I use  to subscribe to men's health many years ago when it was a decent magazine and I saved many of them. I recently dragged a few out to read. One was about how Randy Couture the great UFC star was training NFL players in the fight game to get them in condition to play in the off season. 

He had this to say about lifting.  I'm going to paraphrase. He said, we have to get away from the body part isolation model of training. We have to train the whole body in one training session. Using a split is not what an athlete should be using.

When I read this I thought of your training philosophy Ironat.

I think for natties it's probably the best.

The real old time bodybuilders (pre 1950) trained that way for the most part although they often did marathon workouts of several hours.

If you're on drugs then it's another ballgame.

When you think about it, whether we train 3,4,5 or 6 days a week we kind of end up in the same place.

Couture is a great wrestler and fighter.  He's tough.

Specificity of training is where it's at.  The training is tailored to the sport.

You have to decide what your purpose is and train for it.  I'm training to basically hold myself together for as long as possible.

Even so, I'm going downhill.

Title: Re: IroNat
Post by: IroNat on June 23, 2020, 06:03:10 AM
6/23/20

All 3x8-12 unless otherwise noted.

Kneeups - 50 reps
Leg curls
Seated calf raises
Incline bench press
High pulls - 3x6
Barbell rows - 2x12
Incline French press
Wide grip barbell curls
Wrist curls - 3x12 both ways

27 sets
Title: Re: IroNat
Post by: IroNat on June 25, 2020, 09:13:36 AM
6/25/20

All 3x8-12 unless otherwise noted.

Kneeups - 50 reps
Leg curls
Front squats
1 leg bodyweight calf raises - 3 sets max reps
Seated calf raises
Behind neck press
Wide lat pulldown with hooks
Close grip EZ bar curls
Lying barbell tricep extensions
Wrist curls

28 sets
Title: Re: IroNat
Post by: IroNat on June 28, 2020, 05:46:33 AM
6/28/20

All 3x8-12 unless otherwise noted.

Kneeups - 50 reps
Leg curls
1 leg calf raises - 3x max reps
Seated calf raises
Incline bench press
Wide lat pulldowns with hooks
Wide grip barbell curls
Db tricep kickbacks
Wrist curls - 3x12 both ways

25 sets

Tweaked my lower back on Friday so no lower back work today.
Title: Re: IroNat
Post by: The Scott on June 28, 2020, 11:01:52 AM
I think for natties it's probably the best.

The real old time bodybuilders (pre 1950) trained that way for the most part although they often did marathon workouts of several hours.

If you're on drugs then it's another ballgame.

When you think about it, whether we train 3,4,5 or 6 days a week we kind of end up in the same place.

Couture is a great wrestler and fighter.  He's tough.

Specificity of training is where it's at.  The training is tailored to the sport.

You have to decide what your purpose is and train for it.  I'm training to basically hold myself together for as long as possible.

Even so, I'm going downhill.

I just hope that once I reach the bottom of this hill there's another one I can use the momentum gained to start up that one.   ;D

Today I did 10 sets of 5 each for single arm DB Laterals (I had added 2.5 pounds and so started over from 10 X 10).  Single arm at a time feels easier on me and seems to allow a greater range of motion so I am trying that out for now.  No more presses for me. :( :(

I ordered four spring collars for 1" DBs as it's a pain in the ass to add or subtract plates with the spin-on collars I have now.  I will try shrugs once I get them.  35 years ago I could shrug what was for me, a lot.  Now I will start with maybe 35 to 50 lbs.  We'll see!

Next 5 sets of 5 on the easycurl bar followed by dropping the weight and doing a sixth set of 20 reps.

Then 5 sets of 5 on machine dips supersetted with 5 sets of tricep pushdowns and a final set of 30 reps of the latter with less weight.  Done.
Title: Re: IroNat
Post by: IroNat on June 28, 2020, 11:18:20 AM
Sir Scott,

The journey is the thing.

It's not about getting somewhere.

Enjoy the journey.

So, you start with 10x5 and work up to 10x10?
Title: Re: IroNat
Post by: The Scott on June 28, 2020, 12:38:53 PM
Sir Scott,

The journey is the thing.

It's not about getting somewhere.

Enjoy the journey.

So, you start with 10x5 and work up to 10x10?

Yes.  I finally got 10X10 with 10 lbs. and today went to 12.5 lbs. so I started with 5  reps for 10 sets.;D 
Title: Re: IroNat
Post by: IroNat on June 28, 2020, 01:21:03 PM
Yes.  I finally got 10X10 with 10 lbs. and today went to 12.5 lbs. so I started with 5  reps for 10 sets.;D 

Excellent!


(https://media1.tenor.com/images/ee31239b5ceabe89752abb0f57cc2b5d/tenor.gif)
Title: Re: IroNat
Post by: The Scott on June 28, 2020, 03:08:11 PM
Excellent!


(https://media1.tenor.com/images/ee31239b5ceabe89752abb0f57cc2b5d/tenor.gif)

Thanks!  Oddly enough I just watched that film.  The voice acting of Robin Williams was fantastic and Gilbert Gottfried was perfect for the parrot!  ;D
Title: Re: IroNat
Post by: IroNat on June 30, 2020, 08:14:01 AM
6/30/20

All 3x8-12 unless otherwise noted.

Kneeups - 50 reps
1 leg bodyweight calf raises - 3 sets max reps
Seated calf raises
Leg curls
Front squats - 3x6
Behind neck press
Db pullovers
Haney shrugs
Wide lat pulldown with hooks
Close grip barbell curls/1 arm cable concentration curls (3 sets each) *superset* Incline EZ bar French press (6 sets)
Wrist curls

40 sets

>

Tried Haney Shrugs today.  Interesting.  I'll probably feel them tomorrow.

(https://www.t-nation.com/img/photos/2009/09-059-training/2.jpg)
Title: Re: IroNat
Post by: IroNat on July 02, 2020, 07:27:40 AM
7/2/20

Went to 2 sets of 8-12 today unless otherwise noted.
(#) = sets

Kneeups - 50 reps (1)
Stick twists - 50 reps (1)
Standing barbell calf raises *superset* Seated calf raises (4)
Leg curls *superset* Front squats (4)
Incline bench press (2)
Flat flyes (2)
Side db laterals (2)
Rear db laterals (2)
Wide lat pulldowns with hooks (2)
Db pullovers - 2x20 (2)
Wide grip barbell curls (2) 
Db concentration curls (2)
Seated French press with EZ bar (2)
Lying db tricep extensions (2)
Haney shrugs (2)
Wrist curls both ways - 2 sets max reps each (4)

36 sets
Title: Re: IroNat
Post by: IroNat on July 05, 2020, 08:42:09 AM
7/5/20

I'm liking doing 2 work sets.  More variety in exercises.
(#) = sets

Kneeups - 70 reps (1)
Stick twists - 70 reps (1)
Standing barbell calf raises *superset* Seated calf raises (4)
Leg curls *superset* Front squats (4)
Behind neck press (2)
Side db laterals (2)
Rear db laterals (2)
Wide lat pulldowns with hooks (2)
Db pullovers - 2x20 (2)
Incline flyes (2)
Close grip barbell curls *superset* Incline EZ bar French press (4)
Incline Db curls *superset* Seated 1 arm db tricep extension (4)
Haney shrugs (2)
Wrist curls both ways - 2 sets max reps each (4)

36 sets
Title: Re: IroNat
Post by: IroNat on July 07, 2020, 05:13:12 AM
7/7/20

All 2x8-12 unless otherwise noted.

(#) = sets

Kneeups - 80 reps (1)
Stick twists - 80 reps (1)
1 leg bodyweight calf raises - 2 sets max reps (2)
Leg curls *superset* Front squats (4)
Incline bench press (2)
Wide lat pulldowns with hooks (2)
Side db laterals (2)
Wide grip barbell curls (2)
Tricep pushdowns - 2x15-20
Wrist curls both ways - 2 sets max reps each (4)

22 sets
Title: Re: IroNat
Post by: The Scott on July 07, 2020, 07:54:30 PM
I trained today.  Five supersets of straight-arm pulldowns supersetted with cable rows.  Then I did two sets of slow pulldowns with not a lot of weight.

Next, I wanted 5 supersets of pec-dec and vertical bench press but only made it to 3.  I think I overdid it and to be honest, I cannot get hurt right now as it would mess things  up for me so I stopped.

But I was upset and then it came to me.  What started me on the path to strength and a better built body:  Anger and frustration. 

Anger toward those that beat the crap out of me and frustration because I was too small and weak to do anything about it but get beat to a pulp or run. When I could run, I did.  And I was faster than most of them, LOL!    But the frustration guided me to finally begin bodybuilding and that was the key.

Anger and frustration.  I never harmed anyone that hurt me when I was young and small.  Humiliated?  Yes. ;D  So when it hurts me or bothers me I shall turn back the clock and turn on the anger and frustration and see if it can inspire me again. ;D

I've got nothing to lose except the time it takes to train and my clock's already ticking away.  Be well, brother and train as you see fit to stay fit. ;D
Title: Re: IroNat
Post by: IroNat on July 08, 2020, 03:33:57 AM
Some venom is required for achievement for sure.

Tomorrow and next week, next month will come whether we train or not so why not train?

Arrive to the future in better shape.

Can you train your bad leg at all, even if just movement with no resistance?
Title: Re: IroNat
Post by: The Scott on July 08, 2020, 04:06:25 PM
Some venom is required for achievement for sure.

Tomorrow and next week, next month will come whether we train or not so why not train?

Arrive to the future in better shape.

Can you train your bad leg at all, even if just movement with no resistance?

It doesn't bend much, maybe a couple of degrees so I do try 2.5 lb to 5 lb. leg lifts with it.  That's it.   I met a girl with no arms or legs so I have nothing to complain about really.  There was a young woman worth admiring for her ability to try not only to make the best of her life but to make other's lives better too.
Title: Re: IroNat
Post by: Primemuscle on July 08, 2020, 04:56:30 PM
I trained today.  Five supersets of straight-arm pulldowns supersetted with cable rows.  Then I did two sets of slow pulldowns with not a lot of weight.

Next, I wanted 5 supersets of pec-dec and vertical bench press but only made it to 3.  I think I overdid it and to be honest, I cannot get hurt right now as it would mess things  up for me so I stopped.

But I was upset and then it came to me.  What started me on the path to strength and a better built body:  Anger and frustration. 

Anger toward those that beat the crap out of me and frustration because I was too small and weak to do anything about it but get beat to a pulp or run. When I could run, I did.  And I was faster than most of them, LOL!    But the frustration guided me to finally begin bodybuilding and that was the key.

Anger and frustration.  I never harmed anyone that hurt me when I was young and small.  Humiliated?  Yes. ;D  So when it hurts me or bothers me I shall turn back the clock and turn on the anger and frustration and see if it can inspire me again. ;D

I've got nothing to lose except the time it takes to train and my clock's already ticking away.  Be well, brother and train as you see fit to stay fit. ;D

My initial motivation to begin training back when I was a teenager is not unlike yours. I was tall for my age, so I suspect that was the reason I didn't get bullied much. I only gave in to one fight. That was when I was in high school. It was a totally embarrassing experience because I had no clue how to fight. When I asked my stepdad to teach me to box, he said fighting is for losers. Adding, that it is smarter to learn to talk your way out of a fight. So, no help from him.

When I saw photos of myself or looked in the mirror, all I saw was this scrawny kid and I didn't like it. Walt who was a friend of parents was a bodybuilder. He came to one of their weekend BBQ's. When he stripped down to his swimsuit to go swimming and strut around the swimming pool he got a lot of attention from the ladies who were admiring him. I was awestruck and decided that was how I wanted to look.

It was Walt was who originally started me bodybuilding. He trained at Vic Tanny's in Resada, CA. He invited me to come along with him for a workout and afterwards lunch at Sizzler's were we ordered steaks. I've been working out ever since. In my mid twenties when we moved back to California for about a year. During that time I trained three times a week with Walt who had a home gym in his garage. He was an excellent mentor.

When I was at my biggest in my early 30's, I weighed 225 lbs. thanks to a D-BOL prescription and working out at Matt Dishman Community Center,   which is where Mike Christian was working out at the time. One night when I was out clubbing I was walking to my car and sensed someone was following me. I had a feeling this person was up to no good. I wasn't going to run. I turned around and in my meanest voice told him to "get the fuck out of here!" He took off running. Being able to scare someone off just by being big and acting rough, was exhilarating. -Never happened again.
Title: Re: IroNat
Post by: IroNat on July 09, 2020, 03:16:06 AM
Interesting, Scott and Prime.

Thanks for sharing.
Title: Re: IroNat
Post by: IroNat on July 09, 2020, 10:05:43 AM
7/9/20

(#) = sets of 8-12 reps unless otherwise noted,

Kneeups - 90 reps (1)
Stick twists - 90 reps (1)
1 leg bodyweight calf raises - 2xMaxReps each leg (4)
Seated calf raises (2)
Leg curls *superset* Front squats (4)
Behind neck press (2)
Side db laterals (2)
Wide lat pulldowns with hooks (2)
Db pullovers - 2x20 (2)
Incline flyes (1)
Decline flyes (1)
Close grip barbell curls *superset* EZ bar skull crushers (4)
Db concentration curls (2)

28 sets
Title: Re: IroNat
Post by: Primemuscle on July 09, 2020, 10:31:40 AM
Does 90 knee ups and stick twists mean a total of 90 or 90 each side? I'm thinking of trying your workout. Do you think the stick twists do much for the obliques? Just tighten them up perhaps?
Title: Re: IroNat
Post by: IroNat on July 09, 2020, 10:53:45 AM
Does 90 knee ups and stick twists mean a total of 90 or 90 each side? I'm thinking of trying your workout. Do you think the stick twists do much for the obliques? Just tighten them up perhaps?

A knee up is both legs together up and down = 1

(http://workoutlabs.com/wp-content/uploads/watermarked/Bench_Leg_Pull-in_Knee-up_M_WorkoutLabs.png)

A stick twist is both ways = 1

(I look straight ahead and don't turn my head from side to side.)

(https://happyandhealthykate.files.wordpress.com/2013/02/jorge_broomstick_twist.jpg?w=610)

The stick twists do have some effect on the obliques but are also a limbering exercise.

Whatever you do, start small and add reps gradually over time.  I've been doing the kneeups and stick twists everyday lately.  Don't be in a hurry to get to higher reps.  If you get too sore you won't want to continue.

My 2 cents: When in doubt do less volume not more.  There's always the next workout.  Don't beat yourself up.

Title: Re: IroNat
Post by: Primemuscle on July 09, 2020, 01:05:54 PM
A knee up is both legs together up and down = 1

(http://workoutlabs.com/wp-content/uploads/watermarked/Bench_Leg_Pull-in_Knee-up_M_WorkoutLabs.png)

A stick twist is both ways = 1

(I look straight ahead and don't turn my head from side to side.)

(https://happyandhealthykate.files.wordpress.com/2013/02/jorge_broomstick_twist.jpg?w=610)

The stick twists do have some effect on the obliques but are also a limbering exercise.

Whatever you do, start small and add reps gradually over time.  I've been doing the kneeups and stick twists everyday lately.  Don't be in a hurry to get to higher reps.  If you get too sore you won't want to continue.

My 2 cents: When in doubt do less volume not more.  There's always the next workout.  Don't beat yourself up.

Thanks for the information and the advice as to number of reps. I would not expect to do the same as you to begin with. Haven't done twists for awhile but if I remember I was doing between 25 and 50 per side. My head turns a little because my neck isn't as flexible as it could be.

I confused Knee ups with marching in place. Not having a bench at home, it might be difficult to do them as shown. Obviously seated knee ups will affect one's abdominal muscles more. When I use the equipment at the gym to do knee ups with both legs simultaneously on a vertical knee raise raise and dip station. Also tried the hanging leg raises with arm slings, but they aren't very comfortable for me.   
Title: Re: IroNat
Post by: IroNat on July 09, 2020, 03:05:54 PM
You can do kneeups on the floor too.
Title: Re: IroNat
Post by: The Scott on July 09, 2020, 04:28:05 PM
Fell in the garage gym today.  I became dizzy and disoriented and git the vertical bench press on the way down and wound up on the dog's bed.  It must have been loud because our 15+ year old pooch (Black Labs Matter!) came into the garage and found me.  He stayed with me until I could get up.

I did not even get one set in.  I have an apointment tomorrow.  I have had vertigo before so maybe that's back.  I don't know.  But me and the dog had some cheddar cheese after I got up. Mostly him. He's great.

It;s official. I am retarded. :-(
Title: Re: IroNat
Post by: IroNat on July 09, 2020, 06:17:24 PM
Fell in the garage gym today.  I became dizzy and disoriented and git the vertical bench press on the way down and wound up on the dog's bed.  It must have been loud because our 15+ year old pooch (Black Labs Matter!) came into the garage and found me.  He stayed with me until I could get up.

I did not even get one set in.  I have an apointment tomorrow.  I have had vertigo before so maybe that's back.  I don't know.  But me and the dog had some cheddar cheese after I got up. Mostly him. He's great.

It;s official. I am retarded. :-(

Glad you're ok, bro.
Title: Re: IroNat
Post by: Primemuscle on July 09, 2020, 08:16:34 PM
Fell in the garage gym today.  I became dizzy and disoriented and git the vertical bench press on the way down and wound up on the dog's bed.  It must have been loud because our 15+ year old pooch (Black Labs Matter!) came into the garage and found me.  He stayed with me until I could get up.

I did not even get one set in.  I have an apointment tomorrow.  I have had vertigo before so maybe that's back.  I don't know.  But me and the dog had some cheddar cheese after I got up. Mostly him. He's great.

It;s official. I am retarded. :-(

Sorry that this happened to you. It really sucks! At least you landed somewhere soft. How'd your buddy feel about sharing his bed with you? Bet your pup was freaked out. Buy him a steak. Heck with cheddar cheese.

I hope you can get your vertigo in check. You hear about the dangers of falling all the time.

So far, knock on wood, I've not had a problem with falling yet.

My wife fell a lot when her health failed. She'd go over like a tree cut down. Hard, hard falls. The last few years she'd fall and not be able to get up. Thank goodness, I was retired and home most of the time. If I wasn't home, either my daughter, son-in-law or grandson was here. She was never alone. The worst fall was when she was on hospice dying from kidney failure and should not have gotten out of bed on her own. Being stubborn, she tried to go to the bathroom without calling for assistance. She fell and her eye socket hit the edge of the metal bed frame, cutting it. I took her to  the emergency room. Hospice installed a hospital bed in the spare bedroom before I brought her home from the hospital. This was about a week before she passed.

Please do whatever you can to avoid future falls. And find some way for you to call for help should you fall again. You may be a bit of an ass sometimes, but damn man. Do what you need to do to be safe, if you don't then you will officially be retarded.
Title: Re: IroNat
Post by: IroNat on July 12, 2020, 08:21:17 AM
7/12/20

All 3x8-12 unless otherwise noted.

Kneeups - 100 reps
Stick twists - 100 reps
Standing calf raises
Seated calf raises
Leg curls
Front squats
Incline bench press
Db Pullovers
Side db raises
Rear db raises
Wide lat pulldowns with hooks
Barbell rows - 2x8-12
Wide grip barbell curls
Lying db triceps extensions
Db concentration curls
Wrist curls both ways - 3xMaxReps

49 sets
Title: Re: IroNat
Post by: The Scott on July 12, 2020, 01:14:50 PM

Gentlemen -  I am taking some medicine to help with the Vertigo and am better.  I need to eat more too and am resisting something that increases the appetite.  My son's dog is great.  He too is old but a dog is God spelled backwards and is perhaps the living example of unconditional love.

I am going to get an Apple watch when they go on sale again to go with my new iPhone and set it up to call family first if I knock myself out from a fall.  I will begin training again this week as my doctor said once I am no longer dizzy it's okay.  Maybe 5 X 5 with two exercises per body part?  What do you gentlemen think?

Title: Re: IroNat
Post by: IroNat on July 12, 2020, 01:38:37 PM
Gentlemen -  I am taking some medicine to help with the Vertigo and am better.  I need to eat more too and am resisting something that increases the appetite.  My son's dog is great.  He too is old but a dog is God spelled backwards and is perhaps the living example of unconditional love.

I am going to get an Apple watch when they go on sale again to go with my new iPhone and set it up to call family first if I knock myself out from a fall.  I will begin training again this week as my doctor said once I am no longer dizzy it's okay.  Maybe 5 X 5 with two exercises per body part?  What do you gentlemen think?



How about 2 sets of 8-12 per bodypart?
Title: Re: IroNat
Post by: Primemuscle on July 12, 2020, 02:29:38 PM
Gentlemen -  I am taking some medicine to help with the Vertigo and am better.  I need to eat more too and am resisting something that increases the appetite.  My son's dog is great.  He too is old but a dog is God spelled backwards and is perhaps the living example of unconditional love.

I am going to get an Apple watch when they go on sale again to go with my new iPhone and set it up to call family first if I knock myself out from a fall.  I will begin training again this week as my doctor said once I am no longer dizzy it's okay.  Maybe 5 X 5 with two exercises per body part?  What do you gentlemen think?

I think it is good that you asked your doctor about training before starting back. Don't cheat, follow your doctor's advice. Take it slow and easy at first. If you start feeling vertigo, stop training and go sit down somewhere.

Do you know what causes your vertigo? No doubt you already know all about vertigo and it's causes, symptoms and treatments. Anyway, here's a link to an article about it that I found interesting:

https://www.nhsinform.scot/illnesses-and-conditions/ears-nose-and-throat/vertigo#:~:text=Vertigo%20is%20a%20symptom%2C%20rather,balance%20and%20do%20everyday%20tasks. (https://www.nhsinform.scot/illnesses-and-conditions/ears-nose-and-throat/vertigo#:~:text=Vertigo%20is%20a%20symptom%2C%20rather,balance%20and%20do%20everyday%20tasks.)
Title: Re: IroNat
Post by: The Scott on July 12, 2020, 03:48:27 PM
I think it is good that you asked your doctor about training before starting back. Don't cheat, follow your doctor's advice. Take it slow and easy at first. If you start feeling vertigo, stop training and go sit down somewhere.

Do you know what causes your vertigo? No doubt you already know all about vertigo and it's causes, symptoms and treatments. Anyway, here's a link to an article about it that I found interesting:

https://www.nhsinform.scot/illnesses-and-conditions/ears-nose-and-throat/vertigo#:~:text=Vertigo%20is%20a%20symptom%2C%20rather,balance%20and%20do%20everyday%20tasks. (https://www.nhsinform.scot/illnesses-and-conditions/ears-nose-and-throat/vertigo#:~:text=Vertigo%20is%20a%20symptom%2C%20rather,balance%20and%20do%20everyday%20tasks.)

Apparently I am the world's oldest 3 year old as I keep getting sinus infections.  Immune system is down.  Yippeeeee!  ;D

And yes, I can be an asshole but never a whole ass.  Maybe.   ;D
Title: Re: IroNat
Post by: The Scott on July 12, 2020, 03:50:46 PM
How about 2 sets of 8-12 per bodypart?

So the first would be the warm-up set and the second the working set?  One exercise per body part or two?  I am too weak to overdo it.  Dammit!   ;D

I could try that. ;D
Title: Re: IroNat
Post by: IroNat on July 12, 2020, 04:11:16 PM
So the first would be the warm-up set and the second the working set?  One exercise per body part or two?  I am too weak to overdo it.  Dammit!   ;D

I could try that. ;D

2 work sets.  Warm-up sets are extra.

You were doing 10 sets!
Title: Re: IroNat
Post by: The Scott on July 12, 2020, 06:35:01 PM
2 work sets.  Warm-up sets are extra.

You were doing 10 sets!

Got it, thanks!

I will start out real slow.   ;D  I appreciate the help, brother!
Title: Re: IroNat
Post by: IroNat on July 14, 2020, 07:37:02 AM
7/14/20

All 3x8-12

# sets = (#)

Kneeups - 70 reps (1)
Seated calf raise (3)
Leg curls (3)
Behind neck press (3)
Wide lat pulldowns (3)
Db pullovers - 3x20 (3)
Close grip barbell curls (3)
Wrist curls - 2x15-20 both ways (4)

23 sets

Title: Re: IroNat
Post by: Primemuscle on July 14, 2020, 11:28:59 AM
Apparently I am the world's oldest 3 year old as I keep getting sinus infections.  Immune system is down.  Yippeeeee!  ;D

And yes, I can be an asshole but never a whole ass.  Maybe.   ;D

Seems I am no one to be handing out advice about falling. Sunday evening I was out weeding the rock garden (pictured below) on the side of my property. I lost my footing near the top and tumbled down the boulders, rolling sideways. I ended up on the sidewalk which is just beyond the river rock in the foreground and about 8' down from the top. I hit hard enough that my glasses ended up in the street and my right hearing aid on the sidewalk. Fortunately, nothing is broken. I have cuts, scrapes and some painful bruising. I am lucky. I promised my daughter and son-in-law that from now on I'll leave weeding between the rocks to the gardeners.
Title: Re: IroNat
Post by: IroNat on July 14, 2020, 11:49:32 AM
Glad you are ok, Prime.

That could have been very bad.
Title: Re: IroNat
Post by: Primemuscle on July 14, 2020, 12:26:23 PM
Glad you are ok, Prime.

That could have been very bad.

I know. It really scared both me and my little dog who ran to the front door and barked until my grandson came out to see what was up, just as I was walking up the driveway.

At least it was the result of a misstep on the steep slope and not vertigo like The Scott experienced. But, it goes to prove I'm not as indestructible as I like to think I am.

The really stupid thing is that I pay the gardeners well to do this stuff for me, and they do a good job too. I like futzing around in the garden, but from no on I will stick to what I can reach from level ground.
Title: Re: IroNat
Post by: The Scott on July 14, 2020, 05:56:08 PM
Seems I am no one to be handing out advice about falling. Sunday evening I was out weeding the rock garden (pictured below) on the side of my property. I lost my footing near the top and tumbled down the boulders, rolling sideways. I ended up on the sidewalk which is just beyond the river rock in the foreground and about 8' down from the top. I hit hard enough that my glasses ended up in the street and my right hearing aid on the sidewalk. Fortunately, nothing is broken. I have cuts, scrapes and some painful bruising. I am lucky. I promised my daughter and son-in-law that from now on I'll leave weeding between the rocks to the gardeners.

It is good to know that you are relatively unhurt!   The area you "chose" to fall in does look quite beautiful although not as soft a landing as our dog's bed.  ;D
Title: Re: IroNat
Post by: Primemuscle on July 14, 2020, 06:21:51 PM
It is good to know that you are relatively unhurt!   The area you "chose" to fall in does look quite beautiful although not as soft a landing as our dog's bed.  ;D

Nope, nothing as soft as a dog's bed. I felt every one of those boulders as I rolled across them. It was both scary and weird. I was glad to be alive and not passed out when I hit the sidewalk. It would have been very embarrassing to have my neighbor checking to see if I was dead or alive. When something like this happens, my first instinct has always been to try to brush it off by jumping up and making like nothing ever happened. 
Title: Re: IroNat
Post by: The Scott on July 14, 2020, 08:21:33 PM
Nope, nothing as soft as a dog's bed. I felt every one of those boulders as I rolled across them. It was both a scary and weird. I was glad to be alive and not passed out when I hit the sidewalk. It would have been very embarrassing to have my neighbor checking to see if I was dead or alive. When something like this happens, my first instinct has always been to try to brush it off by jumping up and making like nothing ever happened.

I can no longer jump.  Or down.  ;D ;D
Title: Re: IroNat
Post by: IroNat on July 16, 2020, 06:37:24 AM
7/16/20

All 2x8-12 unless otherwise noted.

Kneeups - 50 reps
Standing calf raises - 3x12
Leg curls - 3x12
30° Incline bench press
Wide lat pulldowns with hooks
Behind neck press
Muscle cleans - 4x6
Barbell rows
Wide grip barbell curls
EZ bar skullcrushers
Wrist curls both ways - 2xMaxReps

27 sets

Next two days rest.
Title: Re: IroNat
Post by: IroNat on July 19, 2020, 09:49:58 AM
7/19/20

All 3x8-12 unless otherwise noted.

Seated leg raise - 60 reps (formerly called kneeups: https://exrx.net/WeightExercises/HipFlexors/BWSeatedLegRaise)
Seated calf raises
Leg curls
Front squats - 3x6
30° Incline bench press
Wide lat pulldowns with hooks
Behind neck press
Muscle cleans - 3x6
Db side laterals
Barbell rows
Close grip barbell curls
Seated 1 arm db tricep extensions
Wrist curls both ways - 3xMaxReps

40 sets
Title: Re: IroNat
Post by: IroNat on July 21, 2020, 05:33:02 AM
7/21//20

All 2x8-12 unless otherwise noted.

Kneeups - 60 reps
Standing calf raises - 3x12
Leg curl
Front squats - sets of 3 to a top set
30° Incline bench press
Behind neck wide lat pulldowns with hooks
Behind neck press
Muscle cleans - set of 3 to a top set
Barbell rows
Wide grip barbell curls
Db concentration curls
Tricep pushdowns
Wrist curls both ways - 2xMaxReps

30 sets

Title: Re: IroNat
Post by: IroNat on July 23, 2020, 06:01:38 PM
7/23//20

All 2x8-12 unless otherwise noted.

Kneeups - 60 reps
Seated calf raises - 3x12
Leg curl
Front squats - sets of 3 to a top set
30° Incline bench press
Behind neck wide lat pulldowns with hooks
Behind neck press
Muscle cleans - set of 3 to a top set
Dips
Barbell rows
Close grip barbell curls
Wrist curls both ways - 2xMaxReps

28 sets
Title: Re: IroNat
Post by: IroNat on July 26, 2020, 08:57:47 AM
7/26/20

Sitting leg raises - 60 reps
Standing calf raises - 3x12
Front squats - sets of 3 to a top set of 3
Incline press - 12,9,6,3 pyramiding weight
Muscle cleans - sets of 3 to a top set of 3
Behind neck press - 2x12
Wide grip barbell curls - 2x12
Wrist curls - 2xMax Reps both ways
Title: Re: IroNat
Post by: The Scott on July 26, 2020, 08:23:24 PM
Today I did 3 sets each of standing DB laterals supersetted with bent over DB laterals.  The weight was 10 lbs. 

Then I did 5 sets of 10 reps on alternating DB curls (these don't seem to "bother" me) supersetted with tricep pushdowns.  A massive 20 pounds total for each exercise.  I then did one set of 30 reps with 40 lbs on DB shrugs.  I feel okay.  Did not get dizzy and none of the usual problems with food today.   I fell in public yesterday and hit my head on the concrete.  It was humiliating but I didn't take my polio cane so it's my own fault. 

My doctors want me to exercise as they say it will be good for my body and my mind.

Thanks to both you gents for the inspiration.
Title: Re: IroNat
Post by: IroNat on July 27, 2020, 06:24:17 AM
Today I did 3 sets each of standing DB laterals supersetted with bent over DB laterals.  The weight was 10 lbs. 

Then I did 5 sets of 10 reps on alternating DB curls (these don't seem to "bother" me) supersetted with tricep pushdowns.  A massive 20 pounds total for each exercise.  I then did one set of 30 reps with 40 lbs on DB shrugs.  I feel okay.  Did not get dizzy and none of the usual problems with food today.   I fell in public yesterday and hit my head on the concrete.  It was humiliating but I didn't take my polio cane so it's my own fault. 

My doctors want me to exercise as they say it will be good for my body and my mind.

Thanks to both you gents for the inspiration.

That's good, Scott.

Be patient and don't overdo it.  There's no hurry. 

Remember to breathe properly.
Title: Re: IroNat
Post by: The Scott on July 27, 2020, 06:14:10 PM
That's good, Scott.

Be patient and don't overdo it.  There's no hurry. 

Remember to breathe properly.

Thanks!  I am resting from training today and will have a go at it again late tomorrow. ;D
Title: Re: IroNat
Post by: IroNat on July 28, 2020, 08:11:29 AM
7/28/20

Sitting leg raises - 60 reps
Seated calf raises - 4x12
Leg curls - 3x10
Seated behind neck press - 3x10
Close grip barbell curls - 3x10
Upright rows - 3x10
Incline barbell press - 3x10
Behind neck lat pulldowns - 3x12
Wrist curls both ways - 2xMaxReps

27 sets

Gave the lower back a break today.
Title: Re: IroNat
Post by: IroNat on July 30, 2020, 07:39:25 AM
7/30/20

Almost August.  Where does the time go?  We're on Covid-time.

Light squats and cleans today as my lower back is still sore from Sunday.
Took my time. No hurry.

All 3x8-10 unless otherwise noted.

Sitting leg raises - 60 reps
Standing barbell calf raises - 3x12
Behind neck press
Wide grip barbell curls
Upright rows
Front squat - 5x3 light
Incline barbell press
Muscle cleans - 5x3 light
Wrist curls both ways - 2xMaxReps

30 sets total.
Title: Re: IroNat
Post by: IroNat on August 02, 2020, 08:34:55 AM
8/2//20

All 3x8-12 unless otherwise noted.

Kneeups, Stick twists, Stick side bends, Stick good mornings - 50 reps each (trying to loosen up lower back)
Seated calf raises - 4x12
Leg curls
Seated behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks
30° Incline bench press
EZ bar close grip half curls (upper half of movement) - 5x15-20
Wrist curls both ways - 2xMaxReps

I've been doing isometrics on my off days for a couple weeks.
Today I did the press and shrug again to see what happens.

This is what I've been doing on off days:

Standing press in 3 positions.
Barbell curls in 3 positions.
Shrugs in 2 positions.
Chest in 3 positions trying to bend the lat bar.
Each finger (push down on flat surface).

6 seconds each of a hard contraction.

Took a 1x10 board remnant I had and screwed a heavy eyebolt into it.  To this I attach a doubled up nylon rope with knots spaced out about 6-8" apart.
To this I attach a lat bar with an S-hook.  I stand on the board and press, shrug or curl the bar in 3 positions.
My behind neck press and curls have gotten stronger from it definitely.

Title: Re: IroNat
Post by: IroNat on August 04, 2020, 07:22:28 AM
8/4/20

All 3x8-12 unless otherwise noted.

Kneeups, Stick twists, Stick side bends, Stick good mornings - 50 reps each
Front squats - 3's to a top set of 3
Standing calf raises - 4x12
Seated behind neck press
Wide grip barbell curls
Upright rows
Muscle cleans - 3's to a top set of 3
30° Incline bench press
EZ bar close grip half curls (upper half of movement) - 3x10-20

Music:
Magic Sam - live album
Fleetwood Mac - Rumors
Title: Re: IroNat
Post by: IroNat on August 04, 2020, 07:58:31 AM
For the last month or two I've been doing 8-12 reps per set.  Pretty much injury free on any exercise doing that.  It's hard to injure yourself doing 10 reps but you could if you were doing a big compound exercise involving the low back.

A couple exercises I'm doing 3's such as front squats and muscle cleans for the reason that these exercises are just not suitable for high reps, at least for me.

My only significant "injuries" right now are that my lower back doesn't feel great, I have sore knees, and my right hand thumb area has been strained for awhile but I've been training through it.

It's always something.


Title: Re: IroNat
Post by: IroNat on August 06, 2020, 06:52:25 AM
8/6/20

All 3x8-12 unless otherwise noted.

Seated calf raises - 4x12
Reverse bodyweight calf raises - 3xMaxReps
Leg curls
Static leg extension holds at top - 3x40sec
Seated behind neck press
Close grip barbell curls
Upright rows
Muscle cleans - 3x5
30° Incline bench press
EZ bar close grip bottom half curls - 3x10-20
Title: Re: IroNat
Post by: IroNat on August 13, 2020, 03:16:17 PM
Trained 8/9 & 8/11 but didn't post it.

8/13/20

All 3x8-10 unless otherwise noted.

Front squats - 3x3
Standing calf raises - 5x6
Seated behind neck press
Wide grip barbell curls
Muscle cleans - 5x3
30° Incline bench press
Wrist curls - 2xMaxReps each way
Title: Re: IroNat
Post by: Primemuscle on August 14, 2020, 11:52:12 AM
For the last month or two I've been doing 8-12 reps per set.  Pretty much injury free on any exercise doing that.  It's hard to injure yourself doing 10 reps but you could if you were doing a big compound exercise involving the low back.

A couple exercises I'm doing 3's such as front squats and muscle cleans for the reason that these exercises are just not suitable for high reps, at least for me.

My only significant "injuries" right now are that my lower back doesn't feel great, I have sore knees, and my right hand thumb area has been strained for awhile but I've been training through it.

It's always something.

A sore back is a bitch. Makes me nervous about doing certain exercises which might aggravate it. Oddly enough though more often than not careful exercise makes it feel better....at least for a while.
Title: Re: IroNat
Post by: IroNat on August 16, 2020, 09:45:34 AM
8/16/20

All 3x8-12 unless otherwise noted.
All sets same weight.

Leg curls
Isometric leg extensions - 3x40sec (hold at top)
Seated calf raises - 4x12
Behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks - 5x15
30° Incline bench press
EZ bar close grip low half curls - 25,15,15 reps, 15 sec rests
Tricep pushdowns - 3x12
Wrist curls both ways - 2xMaxReps
Gripper - 1 set 5 reps each hand
Title: Re: IroNat
Post by: Primemuscle on August 16, 2020, 09:50:28 AM
This comprehensive routine must take a really long time to complete.
Title: Re: IroNat
Post by: IroNat on August 16, 2020, 09:59:35 AM
This comprehensive routine must take a really long time to complete.

Only about an hour and a quarter to an hour and a half, doing a set per minute except for the presses where I time my sets to 2-3 minutes.

Those 3 minute rests seem to take forever.  I use a stopwatch.

I just naturally train with short rests so sometimes I have to slow myself down.

Title: Re: IroNat
Post by: Primemuscle on August 16, 2020, 11:21:16 AM
Only about an hour and a quarter to an hour and a half, doing a set per minute except for the presses where I time my sets to 2-3 minutes.

Those 3 minute rests seem to take forever.  I use a stopwatch.

I just naturally train with short rests so sometimes I have to slow myself down.

I try to keep my rest periods to a minute or less. 30 seconds seems ideal in my case for everything but heavy leg work (squats and leg presses). With those I sometimes will wait :01:30 between sets. It takes that long to get my breathing back to normal. I work out alone which is great for not getting distracted. When I've trained with a partner, we always end up talking too much between sets and lose track of time.

No way would I do well with a routine that lasts 90 minutes. I'd be conked out. I do workout for around a hour if I am at the gym because I will do around 20 minutes at the end on the treadmill, stationary bicycle or rowing machine.

I am really starting to think more about going back to the gym despite the risks. It is so hard for me to maintain a routine at home, plus I don't get as good results. It is really starting to show in my biceps and quads...which I am convinced are rapidly shrinking. 
Title: Re: IroNat
Post by: IroNat on August 18, 2020, 10:20:31 AM
8/18/20

80 minutes.

All 3x8-10 unless otherwise noted.

Front squats - 5x3
Standing calf raises - 5x6
Seated behind neck press
Wide grip barbell curls
Muscle cleans - 5x3
30° Incline bench press
EZ bar bottom half curls - 20,15,12 reps 15 second rests
Tri pushdowns - 15,12,12
Title: Re: IroNat
Post by: Primemuscle on August 18, 2020, 01:58:03 PM
8/18/20

80 minutes.

All 3x8-10 unless otherwise noted.

Front squats - 5x3
Standing calf raises - 5x6
Seated behind neck press
Wide grip barbell curls
Muscle cleans - 5x3
30° Incline bench press
EZ bar bottom half curls - 20,15,12 reps 15 second rests
Tri pushdowns - 15,12,12

This is a solid routine for a whole body workout. Some of your reps seem on the low side, mainly squats and cleans. Is this because you are pushing heavy weights?

I've used a leg press routine where I'd start out very light and crank out 25 reps, each set I'd up the weight and lower the reps until I got to the point where I'd do one or two reps with 800 to 1,000 lbs. I suspect my range of motion also became less and less. One thing great about the leg press in my opinion, is that lifting 100 lb. plates onto the machine is an exercise unto itself.
Title: Re: IroNat
Post by: IroNat on August 18, 2020, 02:47:36 PM
This is a solid routine for a whole body workout. Some of your reps seem on the low side, mainly squats and cleans. Is this because you are pushing heavy weights?

I've used a leg press routine where I'd start out very light and crank out 25 reps, each set I'd up the weight and lower the reps until I got to the point where I'd do one or two reps with 800 to 1,000 lbs. I suspect my range of motion also became less and less. One thing great about the leg press in my opinion, is that lifting 100 lb. plates onto the machine is an exercise unto itself.

The weight has nothing to do with it really.  Front squats and muscle cleans are safer when done in low rep sets.  They're more technical lifts.
Less risk of injury.  Bill Starr recommended only 3 or less reps on front squats.  These are using a barbell of course, not a machine.

The standing calf raises with a barbell in a power rack were done very heavy.  Too heavy actually.  I'm going to go back to 12's so I don't hurt my back.
Title: Re: IroNat
Post by: IroNat on August 20, 2020, 07:00:29 AM
8/20/20

All 3x8-12 unless otherwise noted.
All sets same weight.

Seated calf raises - 4x12
Leg curls
Isometric leg extensions - 3x40sec (hold at top)
Behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks - 4x12
30° Incline bench press
Tricep pushdowns - 15,12,11
Title: Re: IroNat
Post by: Primemuscle on August 20, 2020, 04:48:15 PM
8/20/20

All 3x8-12 unless otherwise noted.
All sets same weight.

Seated calf raises - 4x12
Leg curls
Isometric leg extensions - 3x40sec (hold at top)
Behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks - 4x12
30° Incline bench press
Tricep pushdowns - 15,12,11

The routine goes faster when you don't need to adjust the weights if using free weights or plate loaded machines. With cable exercises, moving the pin is easy peasy. My problem is that I don't remember how much weight to use unless I've written it down. So the first set either becomes a warm up when I go too light. It is rare when I select the right weight for the first set and on the works for all additional sets.
Title: Re: IroNat
Post by: IroNat on August 20, 2020, 05:18:09 PM
The routine goes faster when you don't need to adjust the weights if using free weights or plate loaded machines. With cable exercises, moving the pin is easy peasy. My problem is that I don't remember how much weight to use unless I've written it down. So the first set either becomes a warm up when I go too light. It is rare when I select the right weight for the first set and on the works for all additional sets.

Thanks for stopping by, Prime.

I don't change weight for the work sets but do for the warm-up sets.  I have done so in the past but currently I'm not.

For example I did 4 warm-up sets for the incline press with barbell.

I write all my work set weights and reps down to keep track.

My goal is to get stronger.  If I didn't write things down it would make it difficult to progress.

Increasing weight and/or reps over time is a concrete way to determine progress.

One of the characteristics of weight stack machines is the inability to make small adjustments in weight.  Takes a different approach.

I've had recent success with isometrics.  Doing them on my off days they have resulted in consistent strength increases in my presses. 







Title: Re: IroNat
Post by: IroNat on August 24, 2020, 07:38:54 AM
8/24/20

All 3x8-10 unless otherwise noted.
All sets same weight.

Seated calf raises - 4x12
Leg curls
Isometric leg extensions - 3x40sec (hold at top)
Behind neck press
Seated db curls
Upright rows
Behind neck lat pulldowns with hooks - 3x12
30° Incline bench press
Tricep pushdowns
Title: Re: IroNat
Post by: oldtimer1 on August 24, 2020, 05:00:02 PM
Where's your gym, basement or garage? You told me once but I forgot.
Title: Re: IroNat
Post by: IroNat on August 24, 2020, 05:21:08 PM
Where's your gym basement or garage? You told me once but I forgot.
Basement.  I have a 300 lb oly set in my garage but rarely use it.  Maybe in cooler months. Today it even felt humid in my basement. Might have to turn up the dehumidifier.
Title: Re: IroNat
Post by: IroNat on August 27, 2020, 03:19:25 AM
8/26/20

All 3x8-10 unless otherwise noted.

1 leg bodyweight calf raises - 4xMaxReps
Front squats - 5x3
Belt squats
Behind neck press
Seated db curls
Muscle cleans - 5x3
30° Incline bench press
Tricep pushdowns - 3x12
Wrist curls - 2xMaxReps both ways
Ab isometrics - front crunch, side crunch, twist
Title: Re: IroNat
Post by: IroNat on August 28, 2020, 08:17:11 AM
8/28/20

All 4x8-10 work sets unless otherwise noted.
All sets same weight.  Warmup sets where noted.

Seated calf raises - 4x12
Leg curls - 1 warmup set
Isometric leg extensions - 4x40sec (hold at top)
Behind neck press - 4 warmup sets
Seated Db curls
Upright rows - 2 warmup sets
Behind neck lat pulldowns with hooks - 4x12
30° Incline bench press - 4 warmup sets
Tricep pushdowns - 4x12
Wrist curls - 2x20 both ways
Title: Re: IroNat
Post by: IroNat on August 29, 2020, 10:03:58 AM
Just bought this Spud belt for doing belt squats.

Looking forward to using it.  The quality is impressive.

(https://cdn.shopify.com/s/files/1/0836/2369/products/Spud-Belt-Squat-black_1024x1024.jpg?v=1435838040)

I don't have a leg press so I'm going to do somewhat like this video with a slight variation.  I've already tried it and it works well.

Instead of sliding the safety bar in and out which is awkward I'm just setting the movement end on one of the pins. 

Then put the safety bar at a higher level to hang on to.  The other end of the bar rests on the opposite side safety bar.  Simple.

I'm going to do reps in the 10-20 range with it.

Title: Re: IroNat
Post by: IroNat on August 30, 2020, 08:58:48 AM
8/30/20

All 3x8-10 unless otherwise noted.

1 leg bodyweight calf raises - 4xMaxReps
Front squats - 5x3
Belt squats
Donkey calf raises - 3x20
Behind neck press
Seated db curls
Muscle cleans - 5x3
30° Incline bench press
Tricep pushdowns - 3x12
Wrist curls - 2xMaxReps both ways
Ab isometrics - front crunch, side crunch
Title: Re: IroNat
Post by: jpm101 on August 30, 2020, 11:53:49 AM
Have used hip/harness belts, probably much wider than the one in the picture, a few times. Used also for dips & chins.

When first using one years ago , was surprise how fast the ability was to add on weight from workout to workout. Reps shot up to 20 or 30+ before I knew it, even with increased added plates. .
I usually put a towel near the lower abs/groin because of the pressure and rub the chain/belt may cause the more weight I used. If leaning somewhat forward like the guy in the video and doing short ROM, than probably not that much pressure against the body. Actually fun workouts after a while. I found that the wider the belt, the easier a heavier weight is to handle...doesn't tend to dig into the body that much.

Usually I straddle two raised platforms/boxes, letting the chain/weights hang in the middle and squatted that way...can go down lower that way.    Sometimes directly from the gym floor...depends.  I have done belt squats in a rack, finding the balance point with two chains together attached to the rings in the belt.     .

Good luck.



.
Title: Re: IroNat
Post by: IroNat on August 30, 2020, 12:32:29 PM
Have used hip/harness belts, probably much wider than the one in the picture, a few times. Used also for dips & chins.

When first using one years ago , was surprise how fast the ability was to add on weight from workout to workout. Reps shot up to 20 or 30+ before I knew it, even with increased added plates. .
I usually put a towel near the lower abs/groin because of the pressure and rub the chain/belt may cause the more weight I used. If leaning somewhat forward like the guy in the video and doing short ROM, than probably not that much pressure against the body. Actually fun workouts after a while. I found that the wider the belt, the easier a heavier weight is to handle...doesn't tend to dig into the body that much.

Usually I straddle two raised platforms/boxes, letting the chain/weights hang in the middle and squatted that way...can go down lower that way.    Sometimes directly from the gym floor...depends.  I have done belt squats in a rack, finding the balance point with two chains together attached to the rings in the belt.     .

Good luck.



.

Thanks for the input, JPM
Title: Re: IroNat
Post by: IroNat on September 02, 2020, 09:18:04 AM
9/2/20

Tired today so trained easy.  Seem to usually feel worse after two days rest.

1 leg bodyweight calf raises - 2x10
Front squats - 2x5
Leg curls - 2x5
Behind neck press - 2x5
Behind neck lat pulldowns - 2x5
30° Incline bench press - 2x5
Muscle cleans - 2x5
Standing db curls - 2x5
Ab isometrics - front crunch, side crunch
Title: Re: IroNat
Post by: Primemuscle on September 02, 2020, 03:30:47 PM
9/2/20

Tired today so trained easy.  Seem to usually feel worse after two days rest.

1 leg bodyweight calf raises - 2x10
Front squats - 2x5
Leg curls - 2x5
Behind neck press - 2x5
Behind neck lat pulldowns - 2x5
30° Incline bench press - 2x5
Muscle cleans - 2x5
Standing db curls - 2x5
Ab isometrics - front crunch, side crunch

Why do you suppose you feel worse after two days of rest? Sometimes I am sorer on the second day after an intense workout or any routine following a long period away from exercising.

Still exercising at home, mostly without weights. -Hate to think how sore I'm going to be after my first real workout at the gym. No matter how easy I take it, there's bound to be some pain. No pain, no gain or so they say.
Title: Re: IroNat
Post by: IroNat on September 02, 2020, 03:42:27 PM
Why do you suppose you feel worse after two days of rest? Sometimes I am sorer on the second day after an intense workout or any routine following a long period away from exercising.

Still exercising at home, mostly without weights. -Hate to think how sore I'm going to be after my first real workout at the gym. No matter how easy I take it, there's bound to be some pain. No pain, no gain or so they say.

DOMS is worse after second day usually.
Title: Re: IroNat
Post by: IroNat on September 04, 2020, 07:01:28 AM
9/4/20

All 3x8-10 unless otherwise noted.

Donkey calf raises - 3x15-25
Belt squats
Leg curls
Behind neck press
Behind neck lat pulldowns
30° Incline bench press
Muscle cleans - 2x5
Seated db curls
Tricep pushdowns
Farmers walk - 75 feet
Title: Re: IroNat
Post by: IroNat on September 12, 2020, 02:54:51 PM
9/12/20

Dropped 20 lbs off the BN press and Incline Press and am starting another climb.
Doing the belt squats in the rack works ok but I am bit pressed for space with my current setup.
I may at some point devise an alternate method.

Belt squat 5x10
Seated calf raises - 10x12
Behind neck press - 3x10
Behind neck lat pulldowns with hooks - 3x12
30° Incline bench press - 3x10
Standing db curls - 3x10 superset Tricep pushdowns - 3x12
Stiff leg deadlift - 1x10 Just a light set to break in to this movement.  May or may not continue it.
Title: Re: IroNat
Post by: IroNat on September 13, 2020, 07:55:16 AM
9/13/20

Incline press @ 50-60% max - 10x3
Behind neck press @ 50-60% max - 10x3
Behind neck lat pulldowns - light 10x3
1 leg calf raise - 1xmax reps bodyweight
Suitcase carry each arm
Title: Re: IroNat
Post by: IroNat on September 14, 2020, 11:55:41 AM
9/14/20

Rearranged my gym today to better accommodate doing belt squats which was a workout in itself.  I have a lot of iron!
Bruised my left heel a couple weeks ago by stepping on an s-hook.  It is really bothering me at times and it's hard to stay off it.  May have to get a cortisone shot.

Donkey calf raises - 10x15-20
Sissy squats - 3x12
Leg curls - 3x10
Behind neck press - 3x10
Behind neck lat pulldowns with hooks - 3x12
30° Incline bench press - 3x10
Stiff leg deadlift - 1x10
Standing db curls - 3x10 superset Tricep pushdowns - 3x12
Farmers walk
Title: Re: IroNat
Post by: IroNat on September 15, 2020, 11:01:05 AM
Today did isometric presses for the incline press and behind neck press.  A 6 second contraction in 3-4 positions for each lift.

These have been working well for me so I'm going to continue doing them.
Title: Re: IroNat
Post by: IroNat on September 16, 2020, 02:08:47 PM
9/16/20

Seated calf raises - 6x12
Belt squats - 3x10
Sissy squats - 3x12
Leg curls - 3x10
Behind neck press - 3x10
Behind neck lat pulldowns with hooks - 3x12
30° Incline bench press - 3x10
Stiff leg deadlift - 1x12
Standing db curls - 3x10 superset Tricep pushdowns - 3x12
Walk with two dumbbells held at shoulders for about 80 feet.
Title: Re: IroNat
Post by: oldtimer1 on September 16, 2020, 04:10:14 PM
keep up the hard work.
Title: Re: IroNat
Post by: IroNat on September 16, 2020, 04:14:34 PM
keep up the hard work.
Thanks! 
Title: Re: IroNat
Post by: IroNat on September 19, 2020, 10:47:43 AM
9/19/20

Belt squats - 5x10
Sissy squats - 3x12
Leg curls - 3x10
Donkey calf raises - 5x20
Behind neck press - 3x10
Standing db curls - 3x10
Behind neck lat pulldowns with hooks - 3x12
30° Incline bench press - 3x10
Low cable rows - 3x15
Tricep pushdowns - 3x12
Farmers walk
Title: Re: IroNat
Post by: Primemuscle on September 19, 2020, 01:57:50 PM
I've never done belt squats nor do I remember ever seeing anyone do them. They look interesting and from what I read can be very beneficial. Supposedly they are better for one's spine. I'll have to give them a try. Seems there are many ways to do them. I like how they are done in the photo below. Seems better than having plates swinging between one's legs.


(https://www.t-nation.com/system/publishing/articles/10005178/original/Straddle-Hip-Belt-Squats.jpg?1502217701)

Title: Re: IroNat
Post by: IroNat on September 19, 2020, 04:57:39 PM
That's one way to do them with a landmine.
Title: Re: IroNat
Post by: Primemuscle on September 19, 2020, 05:33:55 PM
Although I worked quads and calves today, I did not try hanging squats.
Title: Re: IroNat
Post by: The Scott on September 20, 2020, 05:57:30 PM
I have tried to keep up with this and Oldtimer's thread over the last few weeks as I find them inspiring.  I was given the okay by doctors to begin light exercise again.  That was Friday and I waited until today to actually start.

Five pound laterals for 5 sets of 10.
Five pound bent over laterals for 5 sets of 10.
20 pound machine shoulder press for 5 sets of 10.
5 sets of ten barbell curls with 20 pounds.
5 sets of ten tricep pushdowns with 20 pounds.

This took about 45 minutes to complete and I didn't fall over once even though I had our dog's large bed nearby in case I became dizzy and could control myself enough to fall on it. ;D  The pooch left the garage as I don't think he likes it much when I fall over.

I do not desire pity as I know far worse off folks from the hospitals.  I just want to join in with Nat and OT in their threads from time to time.  I will have to strengthen my good leg as I need it to stabilize me.  I will try single leg extensions and leg curls as I have a machine for that.  Ugh.

Be well gentlemen and know that I am honest in that reading your journals is fun and motivational!

And yes, I am quite crabby lately where "politics" are concerned but I shall endeavor to persevere  and not do that here as I respect both Nat and OT.
Title: Re: IroNat
Post by: Primemuscle on September 20, 2020, 07:32:57 PM
I have tried to keep up with this and Oldtimer's thread over the last few weeks as I find them inspiring.  I was given the okay by doctors to begin light exercise again.  That was Friday and I waited until today to actually start.

Five pound laterals for 5 sets of 10.
Five pound bent over laterals for 5 sets of 10.
20 pound machine shoulder press for 5 sets of 10.
5 sets of ten barbell curls with 20 pounds.
5 sets of ten tricep pushdowns with 20 pounds.

This took about 45 minutes to complete and I didn't fall over once even though I had our dog's large bed nearby in case I became dizzy and could control myself enough to fall on it. ;D  The pooch left the garage as I don't think he likes it much when I fall over.

I do not desire pity as I know far worse off folks from the hospitals.  I just want to join in with Nat and OT in their threads from time to time.  I will have to strengthen my good leg as I need it to stabilize me.  I will try single leg extensions and leg curls as I have a machine for that.  Ugh.

Be well gentlemen and know that I am honest in that reading your journals is fun and motivational!

And yes, I am quite crabby lately where "politics" are concerned but I shall endeavor to persevere  and not do that here as I respect both Nat and OT.

You deserve a lot of credit for perseverance. You keep getting knocked down and you always come back for more. I admire that about you. Other people would just give up. Not you. Your commitment in the face of discouragement is inspirational. If I ever ask myself what is the point in staying fit when I am 76 years old and people my age are dying everyday, people like you keep me going. So thank you, because I feel great and right now feel like I might live forever.

I used to think the best way to die would be to do it in my sleep. Maybe an even better way is during a great workout. Going out doing what I love may be the ultimate end to my or anyone's life.

Crazy side note....my little Rat Terrier puppy, Lucy is going to be 14 years old on Halloween . She's been spry up until this summer. Now it seems as if she is suffering from canine dementia. Her hearing is shot (so is mine) and she has a cataract in one eye (I don't have one yet). She sleeps more of the time than she's awake (I sleep a lot too). She stands by the back door, wanting out and when you let her out, she just stands there wanting back in (I sometimes forget what I went into the kitchen for). Her appetite sucks (mine thrives). In all fairness, Lucy will likely be my last canine companion. There has almost never been a time in my life when I didn't have at least one puppy friend who was devoted to me regardless of how big of an asshole I was.
Title: Re: IroNat
Post by: IroNat on September 21, 2020, 04:51:05 AM
Stop by anytime, gents!
Title: Re: IroNat
Post by: IroNat on September 21, 2020, 07:55:06 AM
9/21/20

Seated calf raises - 5x12
Gironda Sissy squats bodyweight - 3x15
Leg curls - 3x10
Behind neck press - 3x10
Standing db alternate curls - 3x10
Behind neck lat pulldowns with hooks - 5x12
30° Incline bench press - Pyramid 10,8,3 then back to 10
Stiff leg deadlift - 1x14
Walk with one fat grip dumbbell for 3 sets of 45 feet each hand.
---------------------------------------------------------------------------------------------

You'd think these would kill your knees but they don't.  I hang on to the power rack while doing them.  They're hard to do as the movement is unusual.  Funny he talks about keeping his elbows high but then drops them way down doing the exercise.

Go to 3:20

Title: Re: IroNat
Post by: oldtimer1 on September 21, 2020, 07:00:36 PM
I have tried to keep up with this and Oldtimer's thread over the last few weeks as I find them inspiring.  I was given the okay by doctors to begin light exercise again.  That was Friday and I waited until today to actually start.

Five pound laterals for 5 sets of 10.
Five pound bent over laterals for 5 sets of 10.
20 pound machine shoulder press for 5 sets of 10.
5 sets of ten barbell curls with 20 pounds.
5 sets of ten tricep pushdowns with 20 pounds.

This took about 45 minutes to complete and I didn't fall over once even though I had our dog's large bed nearby in case I became dizzy and could control myself enough to fall on it. ;D  The pooch left the garage as I don't think he likes it much when I fall over.

I do not desire pity as I know far worse off folks from the hospitals.  I just want to join in with Nat and OT in their threads from time to time.  I will have to strengthen my good leg as I need it to stabilize me.  I will try single leg extensions and leg curls as I have a machine for that.  Ugh.

Be well gentlemen and know that I am honest in that reading your journals is fun and motivational!

And yes, I am quite crabby lately where "politics" are concerned but I shall endeavor to persevere  and not do that here as I respect both Nat and OT.

Keep fighting the good fight. Do what you can do.  Not relevance to your situation except to show how others adapted. I saw a bunch of old guys all well over 70 at the beach's closest road. They met for early bike rides. None had a typical road bike with skinny high pressure tires. They all had comfortable hybrid bikes. They all rode for miles every day. In their earlier days they were runners but now this is their cardio. I bet they wished they could still meet for runs but this is their life now.

Your approach is the correct one. Light weights and multiple sets. Nothing wakes up muscle memory like that method. Hope you regain more function.  I have a feeling you will if you keep up this rehab.
Title: Re: IroNat
Post by: IroNat on September 22, 2020, 07:28:48 AM
9/22/20

Isometric incline press, standing press behind neck, bar curl.

Grip work - grip machine, wrist curls, pinch grip
Title: Re: IroNat
Post by: IroNat on September 23, 2020, 11:06:26 AM
9/23/20

Something a little different today to mix things up.

Donkey calf raises - 4x20
Sissy squats - 3x15
Belt squats - 1x12 superset Leg curl - 1x10
Giant set: Behind neck press / Side db raises / Rear db laterals / Upright rows - all 1x12
Giant set: Behind neck lat pulldown  / Db rows / Front lat pulldown / Straight arm lat machine pulldown / Stiff leg deadlift- all 1x12
Giant set: Incline barbell press / Incline db fly / Flat db fly / Decline db fly - all 1x12
Tricep pushdowns - 4x12
Giant set: Standing db alternate curls / Wide grip barbell curls / Narrow grip barbell curls / Db concentration curls - all 1x12
Farmers walk with fat grip dumbbells.
Block pinch each hand

Title: Re: IroNat
Post by: oldtimer1 on September 23, 2020, 12:35:51 PM
Great part about working out at home is the ability to do super sets, giant sets and tri sets. I haven't done super sets in ages. Maybe it's about time.
Title: Re: IroNat
Post by: IroNat on September 23, 2020, 12:37:58 PM
Great part about working out at home is the ability to do super sets, giant sets and tri sets. I haven't done super sets in ages. Maybe it's about time.
Yes, some benefits.  Once in awhile it's good to change things up.
Title: Re: IroNat
Post by: IroNat on September 23, 2020, 03:30:19 PM
I do my farmers walks two tricep bars with a fatgrip.  I have two 50 lb plates on each one and with the fat grip it is pretty difficult.
Title: Re: IroNat
Post by: oldtimer1 on September 23, 2020, 04:44:35 PM
Speaking of trying to hold onto stuff the commercial gym I trained at on vacations I couldn't do deadlifts. The bars were fat and really smooth. I couldn't hold on to the bar. I've run into this before with commercial gyms. They spare no expense on flooring, machines, mirrors and fancy locker rooms. Then they skimp on barbells the most.  Just junk barbells that should be thrown out. They could buy quality bars for $500 but they seem to buy bars from an exercise equipment used warehouse. Some of these bars look 40 plus years old and they were junk when they were new.
Title: Re: IroNat
Post by: IroNat on September 26, 2020, 08:15:09 AM
9/26/20

Seated calf raises - 7x12
Reverse calf raises with bodyweight - 2xMax Reps
Gironda Sissy squats holding empty bar - 3x15
Leg curls - 3x10
Behind neck press - 3x10
Bent over rear db laterals - 1xmax reps
Behind neck lat pulldowns with hooks - 3x12
30° Incline bench press - 3x10
Alternate db rows - 3x12
Stiff leg deadlift - 1x18
Standing db alternate curls - 3x10 superset Tricep pushdowns - 3x12
Handgripper - 3 sets max reps
Carry heavy bag back and forth a couple times.
Title: Re: IroNat
Post by: Primemuscle on September 27, 2020, 02:29:02 PM
I do my farmers walks two tricep bars with a fatgrip.  I have two 50 lb plates on each one and with the fat grip it is pretty difficult.

Is there an advantage to using the fatgrip?
Title: Re: IroNat
Post by: IroNat on September 27, 2020, 03:17:58 PM
Is there an advantage to using the fatgrip?
It makes it difficult to hold on to.  In theory increase grip strength. The grip fails first when doing these.  Carrying heavy objects has a very practical carryover to useful strength.
Title: Re: IroNat
Post by: Primemuscle on September 27, 2020, 03:59:03 PM
It makes it difficult to hold on to.  In theory increase grip strength. The grip fails first when doing these.  Carrying heavy objects has a very practical carryover to useful strength.

No wonder just the thought of doing these made my arthritic hands ache.
Title: Re: IroNat
Post by: IroNat on September 27, 2020, 06:07:31 PM
No wonder just the thought of doing these made my arthritic hands ache.


Actually, using fat grips is easier on the hands than grabbing a hard thinner bar. 

You can't close the hand to the same degree and damage the tendons.  Plus the fat grip has some give to it since it's a dense foam.
Title: Re: IroNat
Post by: IroNat on September 28, 2020, 12:51:00 PM
9/28/20

Donkey calf raises - 6x20
Belt squats - 3x12
Sissy squats - 3x15
Leg curls - 3x8-10
Behind neck press - 3x10
Rear db laterals - 3x10
Behind neck lat pulldown - 3x12
Incline barbell press - 3x8-10
Alternate db rows - 3x12
Standing Alternate db curls - 3x10 superset Tricep pushdowns - 3x12
Suitcase carry
Title: Re: IroNat
Post by: IroNat on September 30, 2020, 01:34:15 PM
9/30/20

Alternated sets of arms with legs for a change and skipped the incline press and did flat flyes. 

Leg curls - 3x10
Hack squats holding barbell - 5x15
EZ bar curls sets of 10 supersetted with Tricep pushdowns sets of 12 (alternating sets with above leg exercises)
Behind neck press - 3x10 alternated with...
Behind neck lat pulldowns - 3x12
Seated calf raises - 6x12
Flat db flyes - 3x10 superset Alternate db rows - 3x12
Stiff leg deadlift - 1x20
Wrist curls - 3 sets max reps each way
Block pinch singles to a max
Title: Re: IroNat
Post by: The Scott on September 30, 2020, 03:57:46 PM
9/26/20

Alternated sets of arms with legs for a change and skipped the incline press and did flat flyes. 

Leg curls - 3x10
Hack squats holding barbell - 5x15
EZ bar curls sets of 10 supersetted with Tricep pushdowns sets of 12 (alternating sets with above leg exercises)
Behind neck press - 3x10 alternated with...
Behind neck lat pulldowns - 3x12
Seated calf raises - 6x12
Flat db flyes - 3x10 superset Alternate db rows - 3x12
Stiff leg deadlift - 1x20
Wrist curls - 3 sets max reps each way
Block pinch singles to a max

Good job, Nat!  I haven't tired pinch grip stuff in probably years.  Thick bar is out of the question for now too, dammit! ;D

I could not do one negative dip with body weight today after doing ten sets of 5 to 40 reps on tricep pressdowns with 25 lbs. I also did 5 sets of DB curls with 15 lbs each. 

As the Beatles song goes, it's getting better all the time!  I'm going to watch the original "Invisible Man" tonight from a restored collection of Universal Blu-Rays.  My oldest brother and his wife watched it last night and he said it was the weakest of the collection so I figure after being too weak to do a single negative dip at body weight I should watch it tonight!  I know...Reaching, huh?   ;D
Title: Re: IroNat
Post by: IroNat on September 30, 2020, 05:24:01 PM
Don't push it too hard, Scotty.  Slow and steady brother!
Title: Re: IroNat
Post by: The Scott on September 30, 2020, 05:42:05 PM
Don't push it too hard, Scotty.  Slow and steady brother!

I will back off as you and my older brother both think the same.  I just got off the phone with him and while he rarely lifts anymore he is smarter than me.  I visited him a short time back and he gave me a pair of solid 30 lb. DBs.  I can't use them yet. ;D

Being me, I am easily made happy on simple things.  When our sister sent him the photos of me at 250 and then at 230 I got worked up and hurt myself trying to be 26 again.  Even one of the pictures with me a 195 or so pounds looked better than now.  My daughter gave me a picture of me holding her (I'm about 230 in that one)when she was the same age as her daughter is now.  Damn...I was kinda big back then.

Oh. I may have already said this but I am now a grandfather.  I have not held her and she is almost 6 months old but I don't wish to drop her.  I am sometimes dizzy and weak so it's best not to rush that.  My wife reminds me constantly though. :o  ;D

My doctors say I am doing much better and that makes me want to do more but maybe  less will be more in short run and allow me to run further this time!   Thanks, brother! ;D

Applogies for the errors. I'm having some trouble and am trying to correct some of them.  I need to call my brother in Arizona soon as I want to vist him and then our brother in northern california.   I woud like to get  to the midwest but many of my family refuse to see the Conservative goy, LOL!  My sister there is not one of them.  I am rambling. sorry! 
Title: Re: IroNat
Post by: IroNat on September 30, 2020, 06:20:45 PM
No problemo, my friend.
Title: Re: IroNat
Post by: Primemuscle on October 01, 2020, 09:19:44 AM
I enjoy reading The Scott's posts on your thread. They are much more relaxed and natural then when he posts elsewhere on Getbig. I had no idea his weight had fluctuated so much over the years.
Title: Re: IroNat
Post by: The Scott on October 01, 2020, 09:54:35 AM
I enjoy reading The Scott's posts on your thread. They are much more relaxed and natural then when he posts elsewhere on Getbig. I had no idea his weight had fluctuated so much over the years.

I have a very fast metabolism.  Always have and apparently still do.  I read here about people doubting anyone's ability to consume thousands of calories a day and then do it.

Nutritional value aside, a calorie is a calorie.  I will drink several quarts of chocolate milk a day a 980+ calories a quart.  I will eat a six pack of Klondike bars a day (think they're 400 or so calories each) and on top of that eat three meals at 2,000+ calories each because when I feel great and want to train, I need fuel.

I am also employed and do a lot of moving of materials.  That burns calories too.  Right now I am off this week due to doctor stuff and so am not eating much of anything or not at all if I have some test thing to go to and they tell me to fast after midnight.

When I was young I really did drink up to 3 gallons of milk a day as well as pints of whipping creme, quarts of half and half and kefir too (I was a manual laborer back in my youth).    To get big and strong I think you have to gain weight and exercise hard.   I no longer do that  to a great degree but that's to be expected.  Bruce Randall was one inspiration  but I never got that HUGE, LOL!

I did compete in bodybuilding a few times but when I dieted I lost everything.  My bodyfat level is usually 20% to 24% and that is normal for my age according to my doctors.  I've been as low as 9.6% but that was awful for me as I was wasted away and my family, friends and co-workers were concerned as was I.  Never again, or so I hope!

And yes, I can be a jerque (cool European spelling, huh?! ;) ) but here in this area I do not see any reason to be.  Here we are truly of like mind and I respect Nat and OT and those that come to their threads as I think we are all here for inspiration and those two gentlemen provide that in spades. 

This morning I did five supersets of 10 to 20 reps with a measly 50 lbs on the pec-dec/vertical machine bench press.  It felt good but as Nat rightly pointed out, that is enough.

Or as my wife might say to me if she spoke to me, "That'll do pig...That'll do."  ;D ;D ;D ;D
Title: Re: IroNat
Post by: IroNat on October 01, 2020, 03:53:54 PM

Or as my wife might say to me if she spoke to me, "That'll do pig...That'll do."  ;D ;D ;D ;D

Title: Re: IroNat
Post by: IroNat on October 04, 2020, 06:43:01 AM
Oct 3

Incline press - Pyramid weight up to 3x3 then a final lighter rep out pump set
Alternate db rows - 3x12
BN lat pulldown - 3x12
Rear db laterals - 3x10
Belt squat - 3x10
Leg curls - 3x10
Donkey calf raises - 6x20
Standing alternate db curls - 3x10
Tricep pushdowns - 3x12
Wrist curls - 3xMax reps both ways
Farmers walk
Title: Re: IroNat
Post by: oldtimer1 on October 04, 2020, 07:56:39 AM
Oct 3

Incline press - Pyramid weight up to 3x3
Alternate db rows - 3x12
BN lat pulldown - 3x12
Rear db laterals - 3x10
Belt squat - 3x10
Leg curls - 3x10
Donkey calf raises - 6x20
Standing alternate db curls - 3x10
Tricep pushdowns - 3x12
Wrist curls - 3xMax reps both ways
Farmers walk

How do you do donkey calf raises?  I thought you trained alone?
Title: Re: IroNat
Post by: IroNat on October 04, 2020, 08:41:05 AM
How do you do donkey calf raises?  I thought you trained alone?

Hey OT.

I'm doing them with the hip belt.  Chain through the hip belt rings, then chain around end of weighted barbell on the side of power rack.  Lift bar end off pin, step onto wood block.  It works pretty well.

My heel is still hurting.  May have to go to doctor.  Mowed the lawn yesterday and it was killing me. 
Using crutches today.
Title: Re: IroNat
Post by: oldtimer1 on October 04, 2020, 11:10:36 AM
Hey OT.

I'm doing them with the hip belt.  Chain through the hip belt rings, then chain around end of weighted barbell on the side of power rack.  Lift bar end off pin, step onto wood block.  It works pretty well.

My heel is still hurting.  May have to go to doctor.  Mowed the lawn yesterday and it was killing me. 
Using crutches today.Y

 Wow, sounds serious to use crutches.  I'm lucky to have a board certified foot doctor near me.  You might need a MRI to look for a tear.
Title: Re: IroNat
Post by: IroNat on October 04, 2020, 02:14:20 PM
Wow, sounds serious to use crutches.  I'm lucky to have a board certified foot doctor near me.  You might need a MRI to look for a tear.


It's not easy to stay off your foot.  I'll call the orthopedist place tomorrow and see if I can get in for a look.  Probably just need a cortisone shot to calm things down.  Until then I'll keep working out and crutch around.
Title: Re: IroNat
Post by: oldtimer1 on October 04, 2020, 02:36:21 PM


It's not easy to stay off your foot.  I'll call the orthopedist place tomorrow and see if I can get in for a look.  Probably just need a cortisone shot to calm things down.  Until then I'll keep working out and crutch around.

I have had amazing results with cortisone. I know some people don't and it puzzles me. Orthopedist I bet will want an MRI so see if the radiologist sees a tendon tear.
Title: Re: IroNat
Post by: IroNat on October 04, 2020, 03:10:16 PM
I have had amazing results with cortisone. I know some people don't and it puzzles me. Orthopedist I bet will want an MRI so see if the radiologist sees a tendon tear.

I don't want an MRI.  I'm sure they'll take an xray which is useless but they have to pay for the machine so they do one.

No doubt there are small tears in the fascia or whatever.  No way would I'd have an operation so forget the MRI.

It will heal by itself but I would like to speed up the process and relieve pain with a cortisone shot.
Title: Re: IroNat
Post by: The Scott on October 04, 2020, 04:16:02 PM
I don't want an MRI.  I'm sure they'll take an xray which is useless but they have to pay for the machine so they do one.

No doubt there are small tears in the fascia or whatever.  No way would I'd have an operation so forget the MRI.

It will heal by itself but I would like to speed up the process and relieve pain with a cortisone shot.

Corstisone doesnt help me but the other stuff in pills does.  It is similar and I cant think of the name of it.  When I was hit with a rack of stuff weighing over 500 pounds my shoulders were really hurt but my friend was safe as I stopped it from smasing him. months later i was give that pill medicine like cortisone and it was only a few days but it really made me better for that time.  Sorry for the  pain you are in, brohter!

I cannot have that pill much as it is too hard on me says my doctor.
Title: Re: IroNat
Post by: Primemuscle on October 04, 2020, 05:28:13 PM


It's not easy to stay off your foot.  I'll call the orthopedist place tomorrow and see if I can get in for a look.  Probably just need a cortisone shot to calm things down.  Until then I'll keep working out and crutch around.

Years ago I had arthroscopic knee surgery to trim a torn meniscus. Because the doctor decided to make a series of holes in the knee bone which supposedly causes it to bleed forming a clot which replaces the lost cushioning (meniscus), I was not supposed to put any weight on that knee for a couple of weeks. He sent me home with crutches. I never could figure out how to use them right.

Unfortunately, my wife fell the same day of the surgery. Someone had to help her up and I was the only other person in the house at the time. -Ever try lifting dead weight while standing on one leg? I couldn't do it. So, I put weight on the knee in order to get her up off the floor. Our daughter who was living on base with her husband at Fort Bliss in El Paso, Texas just happened to call shortly after the fall. She hopped on a plane and arrived either later that day or the next day to take care of her decrepit parents.

That knee took a very long time to heal. In fact, it left me with terribly painful neuropathy. To this day, my right foot will randomly go numb when walking. When this happens, I am forced to get off my foot for a period of time. I literally cannot take another step without having excruciating pain. Over the years, the frequency of this happening has decreased. It was after this started that I quit running.
Title: Re: IroNat
Post by: IroNat on October 04, 2020, 06:11:21 PM
A totally different topic but hope you enjoy it.

http://otpmedia.s3.amazonaws.com/Pearl-Draper-Conversation.pdf
Title: Re: IroNat
Post by: The Scott on October 04, 2020, 06:35:44 PM
A totally different topic but hope you enjoy it.

http://otpmedia.s3.amazonaws.com/Pearl-Draper-Conversation.pdf

Two of my favorite genuine champions.  Thank you!
Title: Re: IroNat
Post by: IroNat on October 05, 2020, 07:44:41 AM
10/5/20

Sissy squats - 3x15 superset Leg curls - 3x10
Seated calf raises - 6x12
Behind neck press - 3x8-10 superset Behind neck lat pulldowns - 3x12
45degree Incline db fly - 3x10 superset Alternate Db Row - 3x10
Stiff leg deadlift - 1x12
Seated close grip overhead tricep press - 3x8-10
Tricep pushdown - 3x10
EZ bar wide curl - 3x10
Seated overhead cable curl - 3x10
Preacher curl with barbell - 3x10
Wrist curls both ways - 3xMax Reps
Block pinch - singles to a max
Suitcase carry

Title: Re: IroNat
Post by: oldtimer1 on October 05, 2020, 04:22:41 PM
10/5/20

Sissy squats - 3x15 superset Leg curls - 3x10
Seated calf raises - 6x12
Behind neck press - 3x8-10 superset Behind neck lat pulldowns - 3x12
45degree Incline db fly - 3x10 superset Alternate Db Row - 3x10
Stiff leg deadlift - 1x12
Seated close grip overhead tricep press - 3x8-10
Tricep pushdown - 3x10
EZ bar wide curl - 3x10
Seated overhead cable curl - 3x10
Preacher curl with barbell - 3x10
Wrist curls both ways - 3xMax Reps
Block pinch - singles to a max
Suitcase carry

Must have been tough to workout if you're on crutches. Does the heel hurt doing the seated calf raises?
Title: Re: IroNat
Post by: IroNat on October 05, 2020, 06:20:22 PM
Must have been tough to workout if you're on crutches. Does the heel hurt doing the seated calf raises?

Once the blood gets in there it doesn't hurt much.  Plus your heel is not in contact with anything doing calf raises.

Walking around it hurt a bit.  The crutches are just to give the foot a break.

I also took an ibuprofen at 9PM the night before and when I got up which makes a big difference.  Trained about 8AM.

Tomorrow going to the doctor who will probably tell me to "rest".   ;)
Title: Re: IroNat
Post by: IroNat on October 06, 2020, 11:57:12 AM
Went to doc.

Had x-rays.  Prescribed calf stretches.

Asked for cortisone shot and got it.  Felt better in minutes.

When she pumped that cortisone in there I was ready to tell the state secrets.
Title: Re: IroNat
Post by: Primemuscle on October 06, 2020, 12:48:31 PM
10/5/20

Sissy squats - 3x15 superset Leg curls - 3x10
Seated calf raises - 6x12
Behind neck press - 3x8-10 superset Behind neck lat pulldowns - 3x12
45degree Incline db fly - 3x10 superset Alternate Db Row - 3x10
Stiff leg deadlift - 1x12
Seated close grip overhead tricep press - 3x8-10
Tricep pushdown - 3x10
EZ bar wide curl - 3x10
Seated overhead cable curl - 3x10
Preacher curl with barbell - 3x10
Wrist curls both ways - 3xMax Reps
Block pinch - singles to a max
Suitcase carry

Had to look up what a suitcase carry exercise was. Looks like if you do it right, it is really good for one's posture.
Title: Re: IroNat
Post by: The Scott on October 06, 2020, 06:57:19 PM
Last weeks treatments and the new prescriptions are working and I feel better.  My doctors Have given me permission to work full time as well as exercise unless I become dizzy or worse.  I am very happy. I will look to this and OT’s thread for inspiration. 

I am actually really happy.  I will exercise caution more than my muscles. ;D. My ego can easily push me over.  ;D
Title: Re: IroNat
Post by: IroNat on October 07, 2020, 12:14:41 PM
Belt squat 3x10 superset Leg curls 3x10
Donkey calf raises 6x20
30 degree Incline barbell press pyramid weight to 3x3 plus final pump set superset Behind neck lat pulls 3x12 and Alternate db rows 3x12
Rear db laterals 3x10
Stiff leg deadlift 1x14
Seated overhead close grip barbell press 3x10 superset Standing barbell curls 3x10
Seated overhead cable curls 5x10
Wrist curls 3xMaxReps both ways
Block pinch singles to a max
Heavy bag carry
Title: Re: IroNat
Post by: IroNat on October 07, 2020, 12:19:13 PM
Last weeks treatments and the new prescriptions are working and I feel better.  My doctors Have given me permission to work full time as well as exercise unless I become dizzy or worse.  I am very happy. I will look to this and OT’s thread for inspiration. 

I am actually really happy.  I will exercise caution more than my muscles. ;D. My ego can easily push me over.  ;D

Sounds good, Scott!
Title: Re: IroNat
Post by: IroNat on October 10, 2020, 10:33:14 AM
10/10/20

Front squats - 3x6
Leg curls - 3x10
Seated calf raise - 6x12
Seated behind neck press - Pyramid weight up and down - sets of 8-10 reps
BN lat pulldown - 3x12
Rear db laterals - 3x10
Incline db flyes - 3x10
Alternate db rows - 3x10
Stiff legged deadlift - 1x16
Incline db curls - 3x10
Overhead cable curls - 3x10
Tricep pushdowns - 5x12
Wrist curls - 3xMax reps both ways
Block pinch singles to a max
Farmers walk
Title: Re: IroNat
Post by: The Scott on October 11, 2020, 05:50:06 PM
I'm kinda grumpy because I tried to do some negative body-weight dips and about knocked myself out.  I will stick to the 20 lb. to 30 lb. tricep pushdowns for now.  I hate being like normal people, i.e., weak and physically pathetic.   I warmed up my elbows with a set of light pushdowns and thought, "Ok...just take it easy and lower yourself as slowly as you can.  Either gravity was really powerful beneath my dip bars or I am the worlds biggest fucking wimp.

I'm the world's biggest fucking wimp.  ;D

But I have my sense of humor.  It'll take more than my stupidity to knock that out of me.   I am going to eat some lasagna now.  Not too much though.   ;D
Title: Re: IroNat
Post by: Primemuscle on October 11, 2020, 06:07:58 PM
I'm kinda grumpy because I tried to do some negative body-weight dips and about knocked myself out.  I will stick to the 20 lb. to 30 lb. tricep pushdowns for now.  I hate being like normal people, i.e., weak and physically pathetic.   I warmed up my elbows with a set of light pushdowns and thought, "Ok...just take it easy and lower yourself as slowly as you can.  Either gravity was really powerful beneath my dip bars or I am the worlds biggest fucking wimp.

I'm the world's biggest fucking wimp.  ;D

But I have my sense of humor.  It'll take more than my stupidity to knock that out of me.   I am going to eat some lasagna now.  Not too much though.   ;D

Several years ago, my sister tore her right deltoid doing bodyweight dips at the gym (and no, she's not a big woman).
Title: Re: IroNat
Post by: IroNat on October 12, 2020, 10:52:19 AM
10/12/20

Front squats - 4x6
Donkey calf raise - 3x20
Incline press - 12 sets of 10 reps pyramiding the weight superset Alternating behind/front of neck lat pulldowns - 12 rep sets
Rear db laterals - 3x10
Incline db curls - 3x10 superset Tricep pushdowns - 3x12
Overhead cable curls - 3x10
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max

Title: Re: IroNat
Post by: The Scott on October 12, 2020, 11:55:10 AM
10/12/20

Front squats - 4x6
Donkey calf raise - 3x20
Incline press - 12 sets of 10 reps pyramiding the weight superset Alternating behind/front of neck lat pulldowns - 12 rep sets
Rear db laterals - 3x10
Incline db curls - 3x10 superset Tricep pushdowns - 3x12
Overhead cable curls - 3x10
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max



Excellent!  I got off early today as I went in eary (!) and will do some light pec-dec/vertical bench press in bit.  Rest up and do the4 same with stiff-arm pulldowns/lat pulldowns.  I think 5 of these (is it a super-set? each body part should suffice and since I won't be off the ground I won't fall! 
Title: Re: IroNat
Post by: IroNat on October 12, 2020, 02:03:35 PM
Excellent!  I got off early today as I went in eary (!) and will do some light pec-dec/vertical bench press in bit.  Rest up and do the4 same with stiff-arm pulldowns/lat pulldowns.  I think 5 of these (is it a super-set? each body part should suffice and since I won't be off t is performing he ground I won't fall! 

Excellent, Scott.  Plenty of time so no need to hurry progress.

>

Supersets, tri-sets, giant sets, etc.

http://www.getbig.com/boards/index.php?topic=668787.0
Title: Re: IroNat
Post by: The Scott on October 12, 2020, 02:44:39 PM
Excellent, Scott.  Plenty of time so no need to hurry progress.

>

Supersets, tri-sets, giant sets, etc.

http://www.getbig.com/boards/index.php?topic=668787.0

Thanks, Nat!  I had forgotten the term "compound sets".  I recall what giant sets are but those would kill me now.   ;D   
Title: Re: IroNat
Post by: IroNat on October 12, 2020, 04:33:11 PM
Thanks, Nat!  I had forgotten the term "compound sets".  I recall what giant sets are but those would kill me now.   ;D   

We got to get the terminology right or it won't work.  ;)

Title: Re: IroNat
Post by: IroNat on October 14, 2020, 10:18:12 AM
10/14/20

Behind neck press - pyramid sets of 10 to a set of 8
Standing concentration curl - 6x10
Tricep pushdown - 3x12
Incline db curls - 3x10
Bench press to neck - pyramid sets of 10
Alternate db rows - 3x10
Front squats - 5x5
Leg curls - 20,10 reps
Seated calf raise - 3x15
Wrist curls - 3xMaxReps
Block pinch singles
Plate pinch singles
Title: Re: IroNat
Post by: IroNat on October 17, 2020, 11:26:51 AM
10/17/20

Leg curls - 3x10-20
Belt squats - Pyramid sets of 10
Donkey calf raise - 3x20
Incline press - Pyramid sets of 5
Stiff leg deadlift - 1x18
Incline db curls - 5x10 superset Tricep pushdowns - 5x12
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max
Title: Re: IroNat
Post by: IroNat on October 19, 2020, 07:26:10 AM
10/19/20

Leg curls - 3x10-15
Front squats - Pyramid sets of 5
Seated calf raise - 4x15
Seated press behind neck - Pyramid sets of 5
Lat pulldowns front and behind neck - 5x12
Stiff leg deadlift - 1x20
Flat db flyes - 3x12
Incline db curls - 4x10 superset Tricep pushdowns - 4x12
Wrist curls - 3 sets max reps both ways
Block pinch singles
Title: Re: IroNat
Post by: IroNat on October 21, 2020, 07:28:58 AM
10/21/20

Leg curls - 3x10-15
Incline barbell press - pyramid to 5x5
Seated calf raises - 5x15
Lat pulldown front & rear - 5x12
Stiff leg deadlift - 1x12
Incline db curls - 3x8-10
Belt squats - 1x15
Wrist curls - both ways 3xmax reps
Block pinches - singles
Title: Re: IroNat
Post by: IroNat on October 26, 2020, 07:43:54 AM
My left heel is really sore from plantars faciitis so have to bite the bullet and train around it.  Going to the podiatrist and getting a cortisone shot did not help.
So I'm crutching around and taking ibuprofen.  Today it felt better (without ibuprofen) than it has for awhile so the forced rest is helping.

10/24/20

Seated db press - 3x10
Seated flat db flyes - 3x12
Db concentration curls - 3x10
Lat pulldowns front and rear - 3x12
Plate wrist curls - 3xmax reps
Block pinches - 10 singles

10/25/20

Stiff leg deadlifts - 1x14
Title: Re: IroNat
Post by: IroNat on October 28, 2020, 07:55:55 AM
10/28/20

Incline db press - 4x10-25
Db rows - 3x12
Incline db curls - 3x10
Title: Re: IroNat
Post by: IroNat on October 31, 2020, 01:34:55 PM
No real improvement in my plantar faciitis in my left heel.  Painful and tiring.

Around 10 sets (including warmups) of muscle clean and press.

From 8 reps down a couples sets of 5 reps, progressively adding weight.

Each rep was a muscle clean and press.
Title: Re: IroNat
Post by: oldtimer1 on October 31, 2020, 05:35:10 PM
I have had plantar fasciitis eliminated with one painful cortisone shot right into the most painful area.  The first time I had it I got some excellent advice from a female on this site when we actually had a couple of females here. She said get this Birk arch support. It's hard as a rock and pushes into the arch with each step stretching that hard arch area that is prone to slight tears that hurt like hell.  https://www.birkenstock.com/us/birko-classic/birkoclassic12microfaserdecksohle-insole-0-0-00-u_1587.html  Don't use it to work out but to put in your walk around shoes. It makes a drastic quick difference. Second use a hard lacrosse type ball to roll your arch on everyday.  Lastly use this calf and tibia stretch device pictured below. Also buy a boot or this device. https://www.braceability.com/products/plantar-fasciitis-soft-night-sock?variant=7609316573237&gclid=EAIaIQobChMIgqHS0ozg7AIV2eDICh0Z7wslEAQYASABEgJrIvD_BwE  Your foot falls forward at night and the arch shortens. As you can relate the first steps in the morning are the worst. Using a boot or a sock device will keep your arch and calf stretched as you sleep.
Title: Re: IroNat
Post by: IroNat on November 01, 2020, 03:36:59 AM
Thanks, OT.

Had a cortisone shot but surprisingly it did not help.

I had a boot from a past occurence but don't know where it is.  That one looks good.

I bought arch supports for my shoes and they do help.

The lst time I had pf it was in a different place on my foot and the other foot.
Title: Re: IroNat
Post by: oldtimer1 on November 01, 2020, 04:34:04 AM
The typical arch supports will do absolutely nothing for plantar fasciitis and I don't care if you paid $450 for them. They mainly assist with motion control. The ones I recommended are as hard as a rock and really push into the arch to loosen it and stretch that hard brittle area prone to painful minor tears while you do nothing but walk in them. It needs to be pliable again. When I got my cortisone the Doctor said, where does it hurt the worst?  That's where he put the needle in. Some of these docs just put the needle in where they think it will do the most good instead of using your guidance.
Title: Re: IroNat
Post by: IroNat on November 01, 2020, 08:36:02 AM
The typical arch supports will do absolutely nothing for plantar fasciitis and I don't care if you paid $450 for them. They mainly assist with motion control. The ones I recommended are as hard as a rock and really push into the arch to loosen it and stretch that hard brittle area prone to painful minor tears while you do nothing but walk in them. It needs to be pliable again. When I got my cortisone the Doctor said, where does it hurt the worst?  That's where he put the needle in. Some of these docs just put the needle in where they think it will do the most good instead of using your guidance.

No, I've had arch supports before so I know what to buy.  The doc shot right me in the heel where it hurt.

I think the boot is needed to keep it from shortening while I sleep.

Title: Re: IroNat
Post by: oldtimer1 on November 01, 2020, 10:16:04 AM
I  gave it a shot. Again the arch supports I recommended are really hard and push into the arch. They actually hurt the first couple of days I walked in them.
Title: Re: IroNat
Post by: IroNat on November 01, 2020, 11:40:55 AM
I  gave it a shot. Again the arch supports I recommended are really hard and push into the arch. They actually hurt the first couple of days I walked in them.

I appreciate your advices.
Title: Re: IroNat
Post by: IroNat on November 02, 2020, 02:17:44 PM
11/2/20

Flat db flyes superset Db pullovers - about 10 sets of increasing weight.
Seated calf - very light 5x20
Incline db curls superset Tricep pushdowns - 4x10
Plate wrist curls -  3 sets max reps in three directions
Plate pinch - 15 reps each hand
Title: Re: IroNat
Post by: IroNat on November 03, 2020, 07:37:31 AM
11/3/20

Seated calf - light 5x20
Title: Re: IroNat
Post by: IroNat on November 04, 2020, 08:39:42 AM
11/4/20

Muscle clean and press - 16 sets including warmups, adding weight after two sets at a given weight are performed.  10 rep, 5 rep, 3 rep sets.
Barbell rows - 5x8-10 reps
Plate wrist curls done 3 ways, 3 sets max reps each way.
Plate pinch - 2x10 and 1x5 each hand
Sledgehammer toss between hands until tired.
Title: Re: IroNat
Post by: IroNat on November 06, 2020, 04:54:48 PM
11/6/20

Seated calf - 3x20
Belt squats - 8 sets of 10 increasing weight every two sets.
Db flat flyes - 8 sets of 10 increasing weight every two sets.
Db pullovers - 8 sets of 10 increasing weight every two sets.
Incline db curls - 8 sets of 10 increasing weight every two sets.
Tricep pushdowns - 8 sets of 10 increasing weight every two sets.
Barbell wrist curls - 3 sets max reps each way
Block pinch - 10 reps each hand
Tennis ball squeeze - max reps each hand
Title: Re: IroNat
Post by: IroNat on November 09, 2020, 09:06:12 AM
11/9/20

Muscle clean & press - work up to 3x3
Barbell rows - work up to 3x6
Body drag curls - 4x12
Barbell wrist curls - 3xmaxreps both ways
Block pinch singles
Title: Re: IroNat
Post by: IroNat on November 11, 2020, 09:12:05 AM
11/11/20

Leg curls - 3x10
Belt squats - 5x10
Incline barbell press - 3x5
Barbell rows - 3x10
Incline db curls - 3x10 superset Tricep pushdowns 3x12
Barbell wrist curls - 3 sets both ways to max reps
Block pinch - 10 reps
Plate pinch - 10 reps
Title: Re: IroNat
Post by: IroNat on November 13, 2020, 09:12:39 AM
11/9/20

Muscle clean & press - 5's and 3's
Barbell rows - work up to 3x8
Body drag curls - 6x10
Barbell wrist curls - 3xmaxreps both ways
Block pinch singles
Sledgehammer toss

Since it is cooler I am doing the clean and press in my garage along with the other stuff.
Title: Re: IroNat
Post by: IroNat on November 16, 2020, 03:55:16 PM
11/16/20

Seated calf raises - 3x25-40 reps
Leg curls superset Belt squat - 3x20
Incline barbell press superset Front lat pulldown - 14x10
Upright rows - 3x10
Incline db curls superset Tricep pushdowns - 3x10
Barbell wrist curls - 3xMaxReps both ways
Plate pinch - 3x10
Hammer toss

146218
Title: Re: IroNat
Post by: IroNat on November 19, 2020, 06:22:25 AM
11/19/20

Power clean & press - singles to target weight for the day
Deadlift - same as above
Barbell rows - 3x10
Barbell curls - 3x10
Title: Re: IroNat
Post by: oldtimer1 on November 19, 2020, 11:47:36 AM
Do you ever do a split or do you consistently do whole body routines? Very valid reasons for doing a whole body routine over a split.
Title: Re: IroNat
Post by: IroNat on November 19, 2020, 01:44:09 PM
Do you ever do a split or do you consistently do whole body routines? Very valid reasons for doing a whole body routine over a split.

I haven't done a split in awhile but certainly I've done them many times (a lot) in the past.

I used to practically live in the gym when I was in my early 20s doing the 6-day split.

So, a split is not out of the question in the future.





Title: Re: IroNat
Post by: IroNat on November 21, 2020, 05:33:46 AM
11/21/20

Barbell wrist curl - 3xMaxReps both ways
Block pinch - 2x10
Plate pinch - 2x10
Gripper - 2x10
Title: Re: IroNat
Post by: IroNat on November 23, 2020, 08:53:48 AM
11/23/20

Barbell squat - singles to target weight for the day
30 degree incline barbell press - singles to target weight for the day
Front lat pulldown - 3x12
Seated calf raise - 3x25
Barbell curls - 3x10 superset Tricep pushdowns - 3x12
Barbell wrist curls - 3x Max Reps both ways
Block pinch - 1x10
Plate pinch - 1x10
Lever bar
Title: Re: IroNat
Post by: Primemuscle on November 23, 2020, 08:41:11 PM
Both you and Oldtimer are to be commended. You have held tough though out all the nonsense, changes and feuds on Getbig. And for the most part rising above the fray and keeping your noses to the grindstone or at least your bodies in your respective gyms doing what all folks who like to call themselves Getbiggers should be doing. Working out and stay in shape, getting bigger as it were. I admire you both.
Title: Re: IroNat
Post by: IroNat on November 24, 2020, 05:36:04 AM
Both you and Oldtimer are to be commended. You have held tough though out all the nonsense, changes and feuds on Getbig. And for the most part rising above the fray and keeping your noses to the grindstone or at least your bodies in your respective gyms doing what all folks who like to call themselves Getbiggers should be doing. Working out and stay in shape, getting bigger as it were. I admire you both.

Thanks, Prime.

I think we both enjoy working out so it's not hard for us to do.
Title: Re: IroNat
Post by: The Scott on November 25, 2020, 10:06:29 AM
Well done and as always, very inspirational. 
Title: Re: IroNat
Post by: IroNat on November 26, 2020, 09:18:22 AM
11/24/20

Plate carry - Carry 50lb plate around basement for 1 min then 1 min rest
alternate with
Left arm 50lb db carry around basement for 1 min then 1 min rest
alternate with
Right arm 50lb db carry around basement for 1 min then 1 min rest

Do circuit 3 times.
3 times
Title: Re: IroNat
Post by: IroNat on November 26, 2020, 09:20:15 AM
11/26/20

Happy Thanksgiving!

(https://www.familysearch.org/blog/en/wp-content/uploads/sites/2/2020/11/first-thanksgiving-painting.jpg)

Power clean & press - singles to target weight for the day
Deadlift - same as above
Barbell rows - 10,6,5
Barbell curls alternate grip widths- 4x10
Barbell wrist curls - 3xMaxReps both ways
Plate pinch - 2x10 each hand
Lever bar - 1 set both ways each hand
Title: Re: IroNat
Post by: Primemuscle on November 26, 2020, 12:51:35 PM
11/26/20

Happy Thanksgiving!

(https://www.familysearch.org/blog/en/wp-content/uploads/sites/2/2020/11/first-thanksgiving-painting.jpg)


Those were the days...the days before Covid when there were no restrictions on how many people could congregate and diversity was embraced instead of feared.
Title: Re: IroNat
Post by: IroNat on November 30, 2020, 09:12:02 AM
11/30/20

Barbell squat - singles to target weight for the day
30 degree incline barbell press - singles to target weight for the day
Belt squats - 3x20
Donkey calf raise -3x25
Flat db flyes - 3x12 superset Front lat pulldown - 3x15
Barbell drag curls - 4x10 superset Lying db tricep extensions - 4x12
Title: Re: IroNat
Post by: IroNat on December 01, 2020, 10:34:03 AM
12/1/20

Various types of stuff carried for 1 minute intervals.
Wrist curls, block pinch, grip machine.

12/2/20

Seated calf raises - 2 sets max reps
Title: Re: IroNat
Post by: Primemuscle on December 01, 2020, 11:04:54 AM
12/1/20

Various types of stuff carried for 1 minute intervals.
Wrist curls, block pinch, grip machine.

How do your forearms and hands feel?
Title: Re: IroNat
Post by: IroNat on December 01, 2020, 11:20:27 AM
How do your forearms and hands feel?

Good.  The reverse wrist curl helps your hands feel better.

We constantly close our hands and the muscles involved become out of balance.
Title: Re: IroNat
Post by: Primemuscle on December 01, 2020, 11:45:37 AM
Good.  The reverse wrist curl helps your hands feel better.

We constantly close our hands and the muscles involved become out of balance.

I wish there was a viable surgery to correct the damage carpel tunnel did to the thenar muscle group at the base of my thumbs which is almost completely atrophied. This coupled with arthritis has resulted in my having almost no grip strength. A friend of mine had the same problem with his thumbs. He had surgery to correct it on his right hand an it left him with an almost immobile thumb .
Title: Re: IroNat
Post by: IroNat on December 01, 2020, 05:33:24 PM
I wish there was a viable surgery to correct the damage carpel tunnel did to the thenar muscle group at the base of my thumbs which is almost completely atrophied. This coupled with arthritis has resulted in my having almost no grip strength. A friend of mine had the same problem with his thumbs. He had surgery to correct it on his right hand an it left him with an almost immobile thumb .

That's bad.  Is there any kind of hand exercises you can do without pain?

Can you do a wrist roller or how about lifting a thick bar?  Squeeze a pillow or a towel?

You can get 2-inch pvc pipe at Home Depot and attach weight to it, then carry it around.

Also a bucket filled with sand.  You reach in and grab handfuls of sand and also reach in and open your hand.

Thick grips are great for strengthening hands.

https://www.homedepot.com/p/VPC-2-in-x-24-in-PVC-Sch-40-DWV-Pipe-2202/202300507

Title: Re: IroNat
Post by: Primemuscle on December 01, 2020, 11:44:40 PM
That's bad.  Is there any kind of hand exercises you can do without pain?

Can you do a wrist roller or how about lifting a thick bar?  Squeeze a pillow or a towel?

You can get 2-inch pvc pipe at Home Depot and attach weight to it, then carry it around.

Also a bucket filled with sand.  You reach in and grab handfuls of sand and also reach in and open your hand.

Thick grips are great for strengthening hands.

https://www.homedepot.com/p/VPC-2-in-x-24-in-PVC-Sch-40-DWV-Pipe-2202/202300507

Getting a good grip is the main problem. I don't notice the pain while exercising so much as later. And to be honest, the pain is constant. I've become accustomed to it. I just have no strength in my hands which is a nuisance and a danger when lifting weights. It is one of the reasons, I tend to use machines. If I were doing traditional bench presses and my hands cramped up so bad that I couldn't hang onto the bar. Well, I might not be around to talk about it. Fortunately, I've never dropped a weight while lifting. Still, the thought of doing so isn't inspirational. I have lost my grip using the power twister and nearly knocked my own teeth out. Not a fun experience. 

Heck, I am 76 years old and I still workout most days. I am doing a lot better than many people my age so I shouldn't complain, right?
Title: Re: IroNat
Post by: IroNat on December 02, 2020, 03:39:50 AM
Getting a good grip is the main problem. I don't notice the pain while exercising so much as later. And to be honest, the pain is constant. I've become accustomed to it. I just have no strength in my hands which is a nuisance and a danger when lifting weights. It is one of the reasons, I tend to use machines. If I were doing traditional bench presses and my hands cramped up so bad that I couldn't hang onto the bar. Well, I might not be around to talk about it. Fortunately, I've never dropped a weight while lifting. Still, the thought of doing so isn't inspirational. I have lost my grip using the power twister and nearly knocked my own teeth out. Not a fun experience. 

Heck, I am 76 years old and I still workout most days. I am doing a lot better than many people my age so I shouldn't complain, right?

Yes, I hope I can do as well at your age.  But you can go much further so don't throw in the towel.

I'm 62 and sometimes I feel like sh*t.

Check this out.  Interesting.  You can buy Boron supplements. 

I've been taking Boron supplements in capsule form for awhile.  I can't comment on whether they are effective or not.

My knees have been feeling good but who knows why.

Might be worth giving it a go.  Borax itself is only toxic at high levels.  It's not the same as Boric Acid used to kill ants.

20 Mule Team Borax is very pure Borax.  Find it in the laundry detergent aisle.

https://www.life-enthusiast.com/articles/medical-borax-conspiracy/
Title: Re: IroNat
Post by: IroNat on December 03, 2020, 10:10:36 AM
12/3/20

Power clean & press - 3,2,3,3,3
Reverse grip barbell curls - 3x10
Airdyne - 30 min
Title: Re: IroNat
Post by: IroNat on December 05, 2020, 11:49:08 AM
12/5/20

Deadlift - 5x3
Pullups - 4x3
Wrist curls - 3 sets max reps both ways
Plate pinch - 3x3
Plank - 1 min
Title: Re: IroNat
Post by: IroNat on December 06, 2020, 10:14:04 AM
12/6/20

Barbell Incline press - 5x3
Db concentration curls - Pyramid weight up for 3 sets of max reps (6-10) and back down. No rest between sets.  Done twice for 10 total sets per arm.
Plank - 1 minute
Title: Re: IroNat
Post by: IroNat on December 08, 2020, 10:07:13 AM
12/8/20

Barbell squat - 5x3
Barbell curls - 3x8-12
Lever bar - 1 set until fatigued
Wrist roller - 1 set until pumped
Title: Re: IroNat
Post by: IroNat on December 10, 2020, 09:38:57 AM
12/9/20

Db farmers walk  - 1 minute
Db suitcase carry - 1 minute each arm
Seated calf raise - 3x15
Lever bar - till tired
Wrist roller - till pumped

12/10/20

Power clean & press - 5x2 (5 sets of 2)
Upright rows - 4x5
Barbell curls - 3x5
Title: Re: IroNat
Post by: IroNat on December 11, 2020, 10:19:27 AM
12/11/20

Db farmers walk - 1 min
Db suitcase carry - 1 min
Plate pinch - 2x5
Wrist curls - 2xmax reps both ways
Seated calf - 3x15-20
Title: Re: IroNat
Post by: IroNat on December 13, 2020, 06:40:48 AM
12/12/20

Deadlift - 5x3
Cheat barbell curls - 3x3
Plank - 1 min
Title: Re: IroNat
Post by: IroNat on December 13, 2020, 06:46:46 AM
12/13/20

Incline barbell press - 3,2,2,2,2,2,2
Various grip stuff.
Title: Re: IroNat
Post by: IroNat on December 15, 2020, 10:39:47 AM
12/15/20

Barbell squat - 5x3
Zottman curls - 6x8-10
Plate pinch - 3x3
Grip machine - 3x3
Reverse wrist curls - 1x max reps
Title: Re: IroNat
Post by: IroNat on December 16, 2020, 08:55:39 AM
12/16/20

With bad weather predicted I'm doing this today instead of tomorrow.

Power clean & press - 2,2,2,1
Title: Re: IroNat
Post by: oldtimer1 on December 16, 2020, 01:54:57 PM
12/16/20

With bad weather predicted I'm doing this today instead of tomorrow.

Power clean & press - 2,2,2,1

One of the most complete exercises anyone could do. I think if I could only do one weight exercise that might be the one.
Title: Re: IroNat
Post by: IroNat on December 17, 2020, 04:22:41 AM
One of the most complete exercises anyone could do. I think if I could only do one weight exercise that might be the one.

An over-used term is "functional exercise".   The power clean and press is one.

When you shovel snow you find out your true work capacity.

I felt good.  We got about 6 inches of snow.  How did you make out?
Title: Re: IroNat
Post by: oldtimer1 on December 17, 2020, 04:41:10 AM
An over-used term is "functional exercise".   The power clean and press is one.

When you shovel snow you find out your true work capacity.

I felt good.  We got about 6 inches of snow.  How did you make out?

The clean and press is functional compared to a seated concentration curl. It builds not only strength but power and balance. It also involves so many muscles in one exercise. Which exercises would make you a better at shoveling snow? Which would build a better athlete? I would argue cardio intervals, steady state cardio and power exercises like the clean would make you a better at shoveling snow.

I got nothing. Too close to the ocean.
Title: Re: IroNat
Post by: IroNat on December 17, 2020, 04:49:22 AM
The clean and press is functional compared to a seated concentration curl. It builds not only strength but power and balance. It also involves so many muscles in one exercise. Which exercises would make you a better at shoveling snow? Which would build a better athlete? I would argue cardio intervals, steady state cardio and power exercises like the clean would make you a better at shoveling snow.

I got nothing. Too close to the ocean.

Lifting weights for strength, cardio for wind, practice specific skills to improve your sport.

Shoveling snow needs a solid lower back, arm strength.  Some wind needed but not much.  The lower back is key.

Shoveling snow always causes a few heart attacks.
Title: Re: IroNat
Post by: oldtimer1 on December 17, 2020, 04:58:29 AM
Lifting weights for strength, cardio for wind, practice specific skills to improve your sport.

Shoveling snow needs a solid lower back, arm strength.  Some wind needed but not much.  The lower back is key.

Shoveling snow always causes a few heart attacks.

Completely disagree. You need cardio capacity. That's why you need a gas tank to shovel and you breath hard doing it. That's why it causes heart attacks in those who are out of shape.
Title: Re: IroNat
Post by: IroNat on December 17, 2020, 05:02:39 AM
Completely disagree. You need cardio capacity. That's why you need a gas tank to shovel and you breath hard doing it. That's why it causes heart attacks in those who are out of shape.

Hey, then I must have good cardio capacity.  It was easy for me.

Heart attacks are not caused by lack of cardio capacity.  They are caused by arterial blockages when a plaque breaks off and shuts down blood supply to the heart.

Jim Fixx, a bigtime cardio nut and author the the bestselling book " The Complete Book of Running", died of a massive heart attack caused by arterial blockage.  He had a genetic predisposition to the accumulation of arterial plaque.
Title: Re: IroNat
Post by: IroNat on December 17, 2020, 05:54:37 AM
12/17/20

Kettlebell swings - 3x1min
Db farmers walk - 1 min
Db suitcase carry - 1min per arm
Plate pinch - 3x3
Barbell wrist curl - 2xMaxReps both ways
Grip machine - 3x3

I use this for swings.  I usually use it for block pinches but repurposed it for swings Rube Goldberg style.
Title: Re: IroNat
Post by: ThisisOverload on December 17, 2020, 04:07:11 PM
Jim Fixx, a bigtime cardio nut and author the the bestselling book " The Complete Book of Running", died of a massive heart attack caused by arterial blockage.  He had a genetic predisposition to the accumulation of arterial plaque.

I remember when he died, i was young but i do remember it.

It shocked the world because he was seen as the symbol of health and fitness.

A good friend of mine died in his early 20's due to a genetic defect. He was a Marine and in incredible shape.

Back to the discussion, to get really good at shoveling snow, you need to shovel a lot of snow. ;D

When i was at my strongest i used to help my friend wire houses on the weekends, it paid great. We used to have to pull wires/cables through conduits in the slabs and throughout the house. My friend was about 160 pounds and never lifted a weight in his life, but when it came to pulling cables through conduits, he made me look weak. That's what i consider functional strength.

It was embarrassing when i could barely get the cable to move and my friend came over and yanked 3 feet at a time. His hands were like vices.
Title: Re: IroNat
Post by: IroNat on December 19, 2020, 06:02:42 AM
12/19/20

Deadlift - 5x3
Cheat barbell curls - 3x3
Title: Re: IroNat
Post by: IroNat on December 20, 2020, 08:45:16 AM
12/20/20

Incline barbell press - 2,2,2,1
Donkey calf raises - 3x15-20
Wrist curls both ways - 3xmaxreps
Plate pinch - 3x3
Grip machine - 3x3
Title: Re: IroNat
Post by: IroNat on December 22, 2020, 04:03:41 AM
When I dread an upcoming workout it means I'm over-training.

I've been doing really brief workouts lately, only the most basic movements, and I've been feeling great.

The book "Easy Strength" goes into detail about this approach.

https://allbooksworld.com/easy-strength-by-dan-john-pdf-download/

At this stage of my life what do I care about?  Do I care about being huge?  No.  I'm big enough now at 6'2" and 220.  I'm 62.

I care about maintaining/improving function.  As far as weight training goes this means keeping and building strength.


>From Easy Strength:

Is there an “easy” way to get strong?

Lift Heavy.

Do the Fundamental Human Movements.

Keep your reps and sets low.

Stop your sets and your workout before you get fatigued.

Don’t even struggle.

Basically, never miss a rep; keep plenty in the tank and keep coming back.
Title: Re: IroNat
Post by: IroNat on December 22, 2020, 08:25:20 AM
12/21/20

Barbell squat - 2,2,2,1
Seated calf - 3x12-15
Zottman curls - 3x8-10
Bar hangs - 3x30sec
Reverse wrist roller - 3xmaxreps
Title: Re: IroNat
Post by: ThisisOverload on December 22, 2020, 04:08:51 PM
When I dread an upcoming workout it means I'm over-training.

I've been doing really brief workouts lately, only the most basic movements, and I've been feeling great.

The book "Easy Strength" goes into detail about this approach.

https://allbooksworld.com/easy-strength-by-dan-john-pdf-download/

At this stage of my life what do I care about?  Do I care about being huge?  No.  I'm big enough now at 6'2" and 220.  I'm 62.

I care about maintaining/improving function.  As far as weight training goes this means keeping and building strength.


>From Easy Strength:

Is there an “easy” way to get strong?

Lift Heavy.

Do the Fundamental Human Movements.

Keep your reps and sets low.

Stop your sets and your workout before you get fatigued.

Don’t even struggle.

Basically, never miss a rep; keep plenty in the tank and keep coming back.


I agree with this for sure, but dreading workouts can mean more than just overtraining. It can be completely mental and vary based on mental and physical stress. When i work long hours (12+) for a few days i don't want to hit the gym at all. And i sit at a desk all day.

At this stage in your life i agree wit keeping it short and simple, low reps, plenty of rest and don't try to kill it every day. Just pick a few days a month to go harder than normal just to see where you are.

The longer i have worked out, the more i believe less is more. Unless you are juiced to the tits and eating 6k calories a day, there is no reason to beat yourself into the ground. Even "enhanced" lifters would probably benefit from backing off a bit.
Title: Re: IroNat
Post by: IroNat on December 22, 2020, 06:38:21 PM
Yes, mental and physical stress can drain your CNS too.
Title: Re: IroNat
Post by: IroNat on December 24, 2020, 10:18:43 AM
12/24/20

Power clean & press - 6 singles
Fat grip Zottman curls - 3x8-10
Seated calf raise - 3x15-20
Plate pinch - 3x3
Towel hangs - 3x30sec
Wrist roller - 2 sets max reps

Towel hang...

(https://pccblog.dragondoor.com/wp-content/uploads/2014/07/CoreyHowardTowelPullUps.jpg)
Title: Re: IroNat
Post by: IroNat on December 26, 2020, 01:12:20 PM
12/26/20

Deadlift - 2,2,2,1
Donkey calf raise - 5x15-25
Narrow grip barbell curls - 5x6-10
Wrist curls - 3xmax reps both ways
Plate pinch - 3x3
Grip machine - 3x3
Barbell finger rolls pronated - 3x3
Title: Re: IroNat
Post by: IroNat on December 27, 2020, 06:23:10 AM
12/27/20

Incline barbell press - 2,,2,2,1
Tricep pushdowns - 4x8-12
Towel hangs 3x30sec.
Reverse wrist curls - 3 sets
Title: Re: IroNat
Post by: IroNat on December 29, 2020, 08:03:48 AM
12/29/20

Barbell squat - 6 singles
Wide grip barbell curls - 3x8-15
Pinch block - 3x3
Fat grip farmers walk - 3x30sec
Grip machine - 3x3
Reverse wrist roller - 3xmaxreps
Lever bar - 2x3 in all directions
Title: Re: IroNat
Post by: IroNat on December 31, 2020, 07:05:28 AM
12/31/20

Power clean & press - 6 singles
Wide grip barbell curls - 4x12
Reverse barbell curls - 3x6-10
Plate pinch - 5x3
Plate wrist curls - 3xmaxreps
Title: Re: IroNat
Post by: IroNat on January 03, 2021, 09:25:43 AM
1/3/21

Incline barbell press - 6 singles
Deadlift - 6 singles
Plate pinch - 3x3
Grip machine - 3x3
Hand gripper - 3x3
Fat grip bar hang - 3x30sec.
Reverse wrist roller - 3xmax reps

Title: Re: IroNat
Post by: IroNat on January 05, 2021, 09:08:46 AM
1/5/21

Squats - 8 singles
Leg curls - 3x12-20
Seated calf - 3x15-20
Zottman curls - 3x8-12
Plate pinch - 3x3
Lever bar - 3x10
Title: Re: IroNat
Post by: IroNat on January 07, 2021, 09:54:10 AM
1/7/21

Power clean & press (not jerk) - 6 singles
Cheat barbell curls - 3x3
Barbell finger rolls - 3x10-15
Plate pinch - 5x3
Plate wrist curls - 2x8-10
Standing barbell reverse wrist curls - 3x10-15
Title: Re: IroNat
Post by: IroNat on January 09, 2021, 11:53:23 AM
1/9/21

Deadlift - 6 singles
Seated calf - 3x15-25
Ab work
Title: Re: IroNat
Post by: IroNat on January 10, 2021, 09:13:00 AM
1/10/21

Incline barbell press - 6 singles
Barbell Curls superset Tricep Pushdowns - 3 sets 12-25 rep
Plate pinch - 3x3
Hand gripper - 3x3
Reverse wrist roller - 3xMaxReps
Title: Re: IroNat
Post by: IroNat on January 25, 2021, 06:32:07 AM
For the past couple weeks I am training 4 times a week and have upped the volume doing about 30-35 sets to get the workout time up to around 1 1/2 hours and on off days doing an hour of walking either outside or on a treadmill if it's too cold. 

This to burn a few extra calories so I can eat more.

Plus I'm eating only two meals a day, no between meal snacks to lower calorie intake.  Skipping breakfast.  Just lunch and dinner.

Just finished my treadmill hour while watching  a TV show. 

This to drop a few pounds.  My waist has come down already.  Looks good but eating less sucks.

I've been really junking it up for the past couple months with the snacks.

I'm just going by what my waist looks like.  Probably just have to drop 10 lbs, and get to 205-210.  I was at 220.
Title: Re: IroNat
Post by: IroNat on January 25, 2021, 10:34:56 AM
Current routine to drop a few pounds.  The training is fun but not eating less.

Calories are figured at 10-12 calories per lb. of bodyweight to drop weight approx. 1lb./week.  I don't keep exact count of calories but eat only 2 meals (lunch & dinner) and no between meal snacks.  1-2 days per week of a bit looser eating.  For example last night I drank probably 3/4 bottle of wine and had a bowl of popcorn while watching Bills/KC game.

The volume increase is not for hypertrophy but just to burn more calories.  The target is to train at least an hour which is no problem with this amount of sets.  It takes about 1.5 hours.  1-2 minute rests per set but up to 5 minutes on the first exercise when the weight is near max.
Around 10 sets per bodypart.

Tues - Pull/Legs
Squat - approx. 5 work sets of low reps 1-3 reps using a linear cycle.
(Going to add another high rep squatting move next time, maybe 3x20)
Leg curls - 5x10-15
1 leg calf raises - 5x12-20
Seated calf raises - 5x12-20
Two bicep curling exercises for 5x10 each = 10 sets total
Two or three grip exercises for 3 sets each, varies by day: Grippers, pinching, wrist curls, lever bar, towel hold, etc. 6-9 sets total.

Thurs - Press
Power clean & press - approx. 5 work sets of low reps 1-3 reps using a linear cycle.
Flat bench press - 5x5
Rear delt raises - 5x10
Two tricep exercises chosen that day for 5x10-15 reps each = 10 sets
Two or three grip exercises for 3 sets each, varies by day: Grippers, pinching, wrist curls, lever bar, towel hold, etc. 6-9 sets total.

Sat - Pull/Legs
Deadlift - approx. 5 work sets of low reps 1-3 reps using a linear cycle.
1 leg calf raises - 5x12-20
Seated calf raises - 5x12-20
Wide lat pulldowns - 5x10-15
Db rows - 5x10
Two bicep curling exercises for 5x10 each = 10 sets total
Two or three grip exercises for 3 sets each, varies by day: Grippers, pinching, wrist curls, lever bar, towel hold, etc. 6-9 sets total.

Sun - Press
Incline bench press - approx. 5 work sets of low reps 1-3 reps using a linear cycle.
1 arm db press - 5x5
Side or rear db raise - 5x10
Two tricep exercises chosen that day for 5x10-15 reps each = 10 sets
Two or three grip exercises for 3 sets each, varies by day: Grippers, pinching, wrist curls, lever bar, towel hold, etc. 6-9 sets total.

Off days - 1 hour of low intensity cardio
Abs - v-crunch, stick twists, side stick twists, leg raises - 2-3 sets of 25 each move down circuit style
Title: Re: IroNat
Post by: oldtimer1 on January 25, 2021, 12:25:57 PM
Good to mix stuff up. 
Title: Re: IroNat
Post by: IroNat on January 26, 2021, 09:21:21 AM
1/26/21

Squat - 6x3
Belt squat - 3x20
1 leg calf raises - 5x12-20
Seated calf raises - 5x12-20
Barbell curls - 5x10
Db concentration curls - 5x10
Plate pinch - 4x3
Grip machine - 4x3
Title: Re: IroNat
Post by: IroNat on January 28, 2021, 08:29:06 AM
1/28/21

Power clean & press - 5x3
Bench press - 5x5
Rear db raises - 5x10
1 arm db extensions - 5x10
Lying db extensions - 5x10
Title: Re: IroNat
Post by: IroNat on January 31, 2021, 01:14:04 PM
1/31/20

Incline press barbell - 5x3
Rear db raises - 3x10
Side db raises - 3x10
Deadlifts - 5x3
1 leg calf raises - 3x12-20
Pinch grip - 3x3
Grip machine - 3x3
Finger curls - 3 sets both ways
Title: Re: IroNat
Post by: IroNat on February 02, 2021, 06:25:54 AM
2/2/21

Belt squats - 3x20
1 leg calf raises - 3x15
Behind neck press - 5,5,3,3,3
Dips - 3x5
Side db raises - 3x10
Rear db raises - 3x10
Grip stuff
Title: Re: IroNat
Post by: IroNat on February 04, 2021, 07:44:39 AM
2/4/21

Seated barbell press - 8x2
Dips - 5x10
Side and rear db raises - 3x10 each
Seated calf raises - 3x15
Title: Re: IroNat
Post by: IroNat on February 07, 2021, 06:39:49 AM
2/7/21

Incline press - 5x3
Squat cleans - 3,2,1,3,2,1,3,2,1
1 leg calf raise - 3x15
Finger curls - 3x20 each way
Plate pinch - 3x3
Title: Re: IroNat
Post by: IroNat on February 09, 2021, 05:37:31 AM
2/9/21

Behind neck press seated - 5,4,3,2,1
Squat cleans - 5x3
Dips - 3x10
Rear db raises - 3x10
Seated calf raises - 3x15
Title: Re: IroNat
Post by: IroNat on February 12, 2021, 08:00:07 AM
2/12/21

Have a couple minor injuries (strained right calf, left elbow tendonitis) so training around them.

Seated barbell press - 7x2
Deadlift - 3,2,1 x 5 rounds increasing weight each time
Dips - 3x10
Rear db raises - 3x10
Title: Re: IroNat
Post by: oldtimer1 on February 12, 2021, 02:01:24 PM
2/12/21

Have a couple minor injuries (strained right calf, left elbow tendonitis) so training around them.

Seated barbell press - 7x2
Deadlift - 3,2,1 x 5 rounds increasing weight each time
Dips - 3x10
Rear db raises - 3x10

Get better soon. Unsolicited advices to read at your peril.  ;D Single leg calf raises off the floor and not on a block was a friend to me.  Also I found some tricep exercises were aggravating to the elbow tendon insertion near the elbow and some weren't bad.  For example lying skull crusher type extensions hurt but reverse grip Single arm extensions did not.
Title: Re: IroNat
Post by: IroNat on February 12, 2021, 02:28:56 PM
Thanks.

I originally got this elbow tendonitis videoing a show at Disney World about 20 years ago.

Holding the camera in position for so long cramped my arm up and ever since it flares up once and a while.

As for the calf I think I did it doing cleans.  Weird.  Like a charley-horse.

Title: Re: IroNat
Post by: IroNat on February 14, 2021, 06:53:20 AM
2/14/21

I got my days mixed up and was supposed to take today off.  Anyway, it was a good workout although I felt pretty tired.

Seated behind neck press - 3-2-1 wave x 5 rounds
Muscle cleans - 3-2-1 wave x 5 rounds
Dips - 3x10
Rear db raises - 3x10
Plate pinch - 3x3
Title: Re: IroNat
Post by: IroNat on February 16, 2021, 07:26:32 AM
2/16/21

Seated barbell press - 3,2,1 x 3 rounds increasing weight each time
Muscle clean - 3,2,1 x 3 rounds increasing weight each time
Dips - 3x10
Rear db raises - 3x10
Plate pinch - 3x3
Wrist roller
Title: Re: IroNat
Post by: IroNat on February 19, 2021, 06:35:39 AM
2/19/21

Seated behind neck press - 3-2-1 wave x 3 rounds
Power cleans - 3-2-1 wave x 3 rounds
Dips - 3x10
Rear db raises - 3x10
1 leg calf raises - 3x15
Plate pinch - 4x3
Title: Re: IroNat
Post by: IroNat on February 22, 2021, 08:52:52 AM
2/22/21

Squats - 5x5
Leg curls - 3x10
1 leg calf raise - 3x15
Grip stuff
Title: Re: IroNat
Post by: Primemuscle on February 22, 2021, 12:35:15 PM
2/14/21

I got my days mixed up and was supposed to take today off. Anyway, it was a good workout although I felt pretty tired.

Seated behind neck press - 3-2-1 wave x 5 rounds
Muscle cleans - 3-2-1 wave x 5 rounds
Dips - 3x10
Rear db raises - 3x10
Plate pinch - 3x3

This is a sign of old age. I know this from experience.  ;D
Title: Re: IroNat
Post by: IroNat on February 22, 2021, 02:27:33 PM
This is a sign of old age. I know this from experience.  ;D

What day is it?

Title: Re: IroNat
Post by: IroNat on February 23, 2021, 08:44:31 AM
2/23/21

Seated front barbell press - 3,2,1 x 5 rounds
Weighted Dips - 10,10,12
Rear db raises - 3x10
Seated calf raises - 3x15
Pinch grip - 3x3
Title: Re: IroNat
Post by: IroNat on February 26, 2021, 07:54:50 AM
2/26/21

Squats - 7,5,3 reps x 2 waves
Leg curls - 3x10
1 leg calf raise - 3x15
Grip machine - 3x3
Lever bar - 3x3 ways
Title: Re: IroNat
Post by: IroNat on February 27, 2021, 03:42:02 PM
2/27/21

Behind neck press - 3,2,1 x 3 waves
Weighted dips - 3x10
Rear db raises - 3x10
Seated calf raises - 3x15
Pinch grip
Barbell reverse curls
Title: Re: IroNat
Post by: IroNat on March 02, 2021, 06:24:48 AM
3/2/21

Squats - 7,5,3 x 2 waves
Leg curls - 3x12
1 leg calf raises - 3x15
Grip stuff
Title: Re: IroNat
Post by: Primemuscle on March 02, 2021, 03:40:20 PM
3/2/21

Squats - 7,5,3 x 2 waves
Leg curls - 3x12
1 leg calf raises - 3x15
Grip stuff

-Just learned what "waves" means in bodybuilding....thanks.
Title: Re: IroNat
Post by: IroNat on March 03, 2021, 06:06:59 AM
3/3/21

Seated front press - 3,2,1 x 3 waves
Weighted dips - 3x10
Rear db raises - 3x10
Seated calf raises - 3x15
Pinch grip, finger curls both ways, lever bar
Title: Re: IroNat
Post by: IroNat on March 05, 2021, 06:11:06 AM
3/5/21

Squats - 7,5,3 x 2 waves
1 leg calf raises - 3x15
Grip stuff - Grippers, finger rolls, lever bar
Title: Re: IroNat
Post by: jpm101 on March 05, 2021, 11:41:56 AM
A friend is doing the original version of Waves.  She's a women lifter and is making gains on cleans.  Seems to work well on quick lifts.

The original  Olympic/power lifters program (that she's doing) was a bit different, way back in the day. It really could make heavy weights see lighter, almost like magic..Some will use a much lighter version of this to warm up before a more serious workout..

 I see 7-5-3 X 2 is your current Wave  program. Something to fit your own personal needs in training, I would think. Usually it's 3-2-1 x 3. But there are different styles of that protocol also. Just wondering.

Good luck
Title: Re: IroNat
Post by: IroNat on March 05, 2021, 05:45:28 PM
753 is hypertrophy oriented.

I use 321 on presses though.

Hit a plateau...change waves.
Title: Re: IroNat
Post by: IroNat on March 07, 2021, 07:43:59 AM
3/7/21

Behind neck press - 3,2,1 x 3 waves
Weighted dips - 3x10
Rear db raises - 3x10
Seated calf raises - 3x15
Pinch grip
Lever bar
Finger rolls
Title: Re: IroNat
Post by: The Scott on March 08, 2021, 05:49:45 PM
No training at all for quite some time now as I am not allowed to.  I will be reading this and oldtimer's thread as I am back from the dead and want to remember what it is to train like men should train.  You two are still my inspiration here my brothers.  Thank you both!
Title: Re: IroNat
Post by: IroNat on March 08, 2021, 05:59:34 PM
Great to have you back, Scott!
Title: Re: IroNat
Post by: IroNat on March 09, 2021, 06:18:49 AM
3/9/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 3,2,1 x 3 waves
Weighted dips - 3x10
Wide front lat pulldowns - 3x15
1 leg calf raises - 3x15
Grippers, lever bar
Title: Re: IroNat
Post by: IroNat on March 11, 2021, 07:25:30 AM
3/11/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 2x12
Seated calf raises - 2x15
Plate pinch, lever bar

Title: Re: IroNat
Post by: IroNat on March 14, 2021, 02:10:08 PM
3/14/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 8x12
1 leg calf raises - 2x15
Grippers, lever bar
Title: Re: IroNat
Post by: IroNat on March 16, 2021, 08:51:35 AM
3/16/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 8x12
Leg Extension - 1x25
Seated calf raises - 2x15
Pinch plates
Title: Re: IroNat
Post by: IroNat on March 19, 2021, 07:46:04 AM
3/19/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 8x12
Leg Extension - 2x25
Barbell shrug - 1x20
1 leg calf raises - 2x15
Hand grippers
Title: Re: IroNat
Post by: IroNat on March 22, 2021, 09:05:05 AM
3/22/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 8x12
Leg Extension - 2x25
Barbell shrugs - 2x10
Seated calf raises - 2x15
Pinch plates
Title: Re: IroNat
Post by: IroNat on March 25, 2021, 07:37:50 AM
3/25/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x8
Wide front lat pulldowns - 6x12
Low lat rows - 2x12
Barbell shrugs - 2x12
Leg Extension - 2x25
Leg curls - 2x15
1 leg calf raises - 2x15
Grippers
Wrist roller
Title: Re: IroNat
Post by: IroNat on March 28, 2021, 09:45:10 AM
3/28/21

Squats - 7,5,3 x 2 waves
Leg curls - 2x15
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x8-10
Wide front lat pulldowns - 2x12
Low lat rows - 2x12
Barbell row - 1x10
Barbell shrugs - 2x12
Seated calf raises - 2x15
Plate pinch - 2x3
Title: Re: IroNat
Post by: IroNat on March 31, 2021, 02:28:36 PM
3/31/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 5,3,1 x 2 waves
Weighted dips - 2x7
Wide front lat pulldowns - 3x12
Triangle lat rows - 3x12
Barbell shrugs - 2x12
1 leg calf raises - 2x15
Grippers - 3x1
Wrist roller - 1 set
Title: Re: IroNat
Post by: IroNat on April 01, 2021, 04:50:40 AM
4/1/21

Seated calf raises - 3x15
Reverse calf raises - 3x20
Title: Re: IroNat
Post by: IroNat on April 04, 2021, 11:08:10 AM
4/4/21

Seated front barbell press - 5,3,1 x 2 waves
Weighted dips - 2x7
Wide front lat pulldowns - 3x12
Triangle bar lat pulls - 2x12
Barbell shrugs - 2x8
Standing calf raises - 3x15
Reverse calf raise - 3x25
Pinch plates
Title: Re: IroNat
Post by: IroNat on April 05, 2021, 12:29:01 PM
4/5/21

Squats - 7,5,3 x 2 waves
Leg curls - 2x6
Romanian deadlift - 2x10
Seated calf - 3x15
Reverse calf raise - 3x26
Gripper
Title: Re: IroNat
Post by: IroNat on April 07, 2021, 01:32:28 PM
4/7/21

Seated front barbell press - 5,3,1 x 2 waves
Weighted dips - 2x8
Wide front lat pulldowns - 3x12
Triangle bar lat pulls - 2x12
Barbell shrugs - 2x8
Standing calf raises - 3x15
Reverse calf raise - 3x25
Pinch plates
Lever bar
Title: Re: IroNat
Post by: IroNat on April 08, 2021, 06:11:34 AM
4/8/21

Squats - 7,5,3 x 2 waves
Leg curls - 3x6
Romanian deadlift - 3x10
Seated calf - 3x15
Reverse calf raise - 3x25
Gripper
Lever bar
Title: Re: IroNat
Post by: IroNat on April 10, 2021, 07:34:12 PM
4/10/21

Seated behind neck barbell press - 5,4,3 x 3 waves
Weighted dips - 2x9
Wide front lat pulldowns - 3x12
Triangle bar lat pulls - 2x12
1 leg standing calf raises - 3x15
Reverse calf raise - 3x25
Pinch plates
Title: Re: IroNat
Post by: IroNat on April 13, 2021, 05:26:17 AM
Took a week off leg training to heal up some nagging minor injuries.

4/13/21

Bench press - 5,4,3 x 3 waves
Triangle handle close lat pulls - 5x12
Gripper
Lever bar
Title: Re: IroNat
Post by: IroNat on April 15, 2021, 09:21:19 AM
4/15/21

Squats - 7,5,3 x 2 waves
Leg curls - 3x6
Romanian deadlift - 3x10
1 leg calf - 3x15
Reverse calf raise - 3x25
Pinch plates
Title: Re: IroNat
Post by: IroNat on April 17, 2021, 07:15:20 AM
4/17/21

Behind neck press - 5,4,3 x 4 waves
Seated calf - 3x15
Reverse calf raise - 3x30
Title: Re: IroNat
Post by: IroNat on April 20, 2021, 06:15:55 AM
4/20/21

Bench press - 5,4,3 x 4 waves
Rear band laterals - 3 x max reps
Dips - 3x15
1 leg calf raises - 3 x 15
Reverse calf raises - 3 x max reps
Title: Re: IroNat
Post by: IroNat on April 22, 2021, 07:09:09 AM
4/22/21

1 leg calf raise - 3x15
Reverse calf raise - 3x40
Squats - 7,5,3 x 4 waves
Leg curls - 3x6
Romanian deadlift - 3x10
Title: Re: IroNat
Post by: IroNat on April 23, 2021, 04:43:46 AM
4/23/21

Behind neck barbell press - 5,4,3 x 4 waves
Title: Re: IroNat
Post by: IroNat on April 26, 2021, 07:07:17 AM
4/26/21

Seated calf raise - 3x15
Reverse calf raise - 3x40
Deadlift - 5,4,3 x 4 waves
Zottman curls - 5x10
Plate pinch - 5,4,3 x 4 waves
Title: Re: IroNat
Post by: IroNat on April 27, 2021, 04:55:38 AM
4/27/21

1 leg calf raise - 3x15
Reverse calf raise - 3x40
Bench press - 5,4,3 x 3 waves
Dips - 51 reps total
Band rear laterals - 50 reps
Title: Re: IroNat
Post by: IroNat on April 29, 2021, 12:01:58 PM
4/29/21

Seated calf raise - 3x15
Reverse calf raise - 3x40
Squats - 5,4,3 x 3 waves
Leg curls - 5x10
Zottman curls - 5x10
Pinch plates - 5,4,3 x 3 waves
Title: Re: IroNat
Post by: IroNat on April 30, 2021, 06:12:31 AM
4/30/21

Seated behind neck barbell press - 5,4,3 x 3 waves
Bodyweight dips - 50 reps total
Behind neck lat pulldowns - 50 reps total
Title: Re: IroNat
Post by: IroNat on May 01, 2021, 06:04:37 AM
5/1/21

Standing calf raise - 3x12
Reverse calf raise - 3x40
Title: Re: IroNat
Post by: The Scott on May 01, 2021, 08:32:30 AM
Thanks for the inspiration, IroNat!  I've not been given the green light to train but I like to think it's coming.   I tried to buy a Smith Machine but we had some plumbing problems and the money goes there first as it should!  Be well, my brother!
Title: Re: IroNat
Post by: IroNat on May 01, 2021, 11:53:55 AM
Thanks for the inspiration, IroNat!  I've not been given the green light to train but I like to think it's coming.   I tried to buy a Smith Machine but we had some plumbing problems and the money goes there first as it should!  Be well, my brother!

You my bud, brother Scott!
Title: Re: IroNat
Post by: IroNat on May 03, 2021, 08:49:42 AM
5/3/21

Donkey calf raise - 3x15
Reverse donkey calf raise - 3x15
Deadlift - 5,4,3 x 3 waves
Dips superset Zottman curls - 5x10
Romanian deadlift - 3x10
Title: Re: IroNat
Post by: The Scott on May 03, 2021, 06:47:35 PM
You my bud, brother Scott!

Thanks, brother!
Title: Re: IroNat
Post by: IroNat on May 04, 2021, 09:06:42 AM
5/4/21

Bench press - 5,4,3 x 4 waves
Rear band laterals - 3 x max reps
Seated calf raises - 3 x 15
Reverse calf raises - 3 x max reps
Title: Re: IroNat
Post by: IroNat on May 06, 2021, 06:49:05 AM
5/6/21

Donkey calf raise - 3x20+
Donkey Reverse calf raise - 3x30+
Squats - 5,4,3 x 2 waves
Leg curls - 5x10 (get 50 reps at least)
Barbell rows - 3x6
Zottman curls - 5x10 (get 50 reps at least)
Pinch plates - 5,4,3 x 1 wave

I have a cup of coffee and then train in the morning. 
After training I have more coffee.
Usually eat my first meal after 12 noon.
Title: Re: IroNat
Post by: IroNat on May 07, 2021, 07:49:23 AM
5/7/21

Standing barbell press - 5,4,3 x 3 waves
Dips - 50 reps
Lat pulldowns - 50 reps
Romanian deadlift - 3x10
Title: Re: IroNat
Post by: IroNat on May 08, 2021, 06:46:18 AM
5/8/21

1 leg calf raise - 3 sets
Reverse calf raise - 3 sets
Seated calf raise - 3 sets
Romanian deadlifts - 3x10
Ab wheel
Zottman curls - 50 reps total
Title: Re: IroNat
Post by: The Scott on May 08, 2021, 07:30:59 AM
Well done, brother!
Title: Re: IroNat
Post by: IroNat on May 08, 2021, 07:48:29 AM
Well done, brother!

(https://i5.walmartimages.com/asr/a74a34a8-a712-450b-8201-50016262ecdf_1.ca75e9d248ce740b1bdbb11129c1722c.jpeg)
Title: Re: IroNat
Post by: IroNat on May 10, 2021, 08:19:05 AM
5/10//21

1 leg calf raise - 3x15
1 leg reverse calf raise - 3x20
Seated calf raises - 3x15
Bench press - 5,3,1 x 3 waves
Dips superset Wide lat pulldowns - 50 reps total each
Zottman curls - 50 reps total
Title: Re: IroNat
Post by: IroNat on May 12, 2021, 06:59:55 AM
5/12/21

1 leg calf raise - 3 sets
Reverse calf raise - 3 sets
Seated calf raise - 3 sets
Leg curls - 3 sets
Title: Re: IroNat
Post by: IroNat on May 14, 2021, 07:00:51 AM
5/14/21

Power clean & press - 5,4,3,2,1
Deadlifts - 5,4,3,2,1
Barbell curls - 50 reps
Reverse plate curls - 50 reps
later...
1 leg calf raise - 3 x max reps with weight
1 leg reverse calf raise - 3 x max reps with weight
Seated calf raises - 3x15
Dips - 50 reps
Title: Re: IroNat
Post by: IroNat on May 17, 2021, 03:59:46 AM
5/16/21

Backward walking on treadmill - 3 x 2 min
1 leg calf raise - 3 sets
Reverse calf raise - 3 sets
Seated calf raise - 3 sets
Plate pinch - 5,4,3,2,1 x 2 waves
Title: Re: IroNat
Post by: IroNat on May 18, 2021, 06:19:14 AM
5/18/21

Squats - 5,4,3,2,1
Bench press - 5,4,3,2,1
Dips superset Wide lat pulldowns - 50 reps total each
Zottman curls - 3x10-12
1 leg calf raise, reverse calf raise, seated calf raise -  all 3 sets each
Title: Re: IroNat
Post by: IroNat on May 20, 2021, 03:49:32 AM
5/19/21

Plate pinch - 5,4,3,2,1
18 mile bike ride
Title: Re: IroNat
Post by: IroNat on May 21, 2021, 07:46:48 AM
5/21/21

Power clean & press - 5,4,3,2,1+
Deadlifts - 5,4,3,2,1+
Barbell curls - 50 reps
Reverse barbell curls - 50 reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on May 22, 2021, 08:07:09 AM
5/22/21

Backward treadmill - 3 x 2 min
1 leg calf, reverse calf raise, seated calf raise - 3 sets each
Pinch plates - 5,4,3,2,1
Title: Re: IroNat
Post by: IroNat on May 25, 2021, 06:12:46 AM
5/24/21

Backward treadmill - 3 x 2 min
1 leg calf, reverse calf raise, seated calf raise - 3 sets each
Ab wheel
Title: Re: IroNat
Post by: IroNat on May 25, 2021, 06:13:25 AM
5/25/21

Squats - 5,4,3,2,1
Bench press - 5,4,3,2,1
Dips and Wide lat pulldowns - 50 reps total each
Zottman curls - 3x10-12
Title: Re: IroNat
Post by: IroNat on May 26, 2021, 04:52:49 PM
5/26/21

Seated ez bar tri extension
Standing db curls
Incline ez bar tri extension
Incline db curls
Tricep pushdowns
Db concentration curls

All 3x8-12.

Pinch plates - 5,4,3,2,1
Ab wheel
Title: Re: IroNat
Post by: IroNat on May 28, 2021, 07:00:24 AM
5/28/21

Power clean & press - 5,4,3,2,1+
Deadlifts - 5,4,3,2,1+
Barbell rows - 50 reps total
later...
Donkey calf raises - 100 reps total
Reverse calf raises - 3 x max reps
Overhead narrow grip lat pulls - 50 reps total
Straight arm lat pulldowns - 50 reps total
Seated forward lean plate raises - 3x8-12


Title: Re: IroNat
Post by: IroNat on May 29, 2021, 06:30:30 AM
5/29/21

Seated ez bar tri extension
Standing ez bar curls
Close grip pushups
Incline db curls
Tricep pushdowns
Db concentration curls
Reverse grip db curls

All 3x8-12+

Ab wheel
Title: Re: IroNat
Post by: The Scott on May 31, 2021, 04:35:56 PM
sadly i think i overdid it today.  back in a few hours!
Title: Re: IroNat
Post by: IroNat on May 31, 2021, 04:47:11 PM
sadly i think i overdid it today.  back in a few hours!

Got to start easy, bro.  No hurry.
Title: Re: IroNat
Post by: The Scott on May 31, 2021, 06:19:24 PM
Got to start easy, bro.  No hurry.

I know. I thought I was but apparently I thought wrong, LOL!  I am listening to Jane Olivor right now to get my heartrate down.  A beautiful Jewish girl with the voice of an angel.  She looks a little like a cousin of mine I haven't seen in decades.  Well, at least they looked the same when they were young.  ;D
Title: Re: IroNat
Post by: IroNat on June 01, 2021, 06:43:17 AM
6/1/21

Squats - 5,4,3,2,1+
Bench press - 5,4,3,2,1+
Incline barbell press - 50 reps
Close grip lat pulldowns - 50 reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on June 02, 2021, 05:44:16 AM
6/2/21

Incline ez bar tri extension superset Standing alternate db curls
Dips superset Standing ez bar curls
Cable bent-over tri extensions superset Db concentration curls
Above 3x8-12+
Seated calf - 50+ reps
Plate pinch - 5,4,3,2,1
Title: Re: IroNat
Post by: jpm101 on June 03, 2021, 08:47:08 AM
Congrats

Appears your the last man standing here at Q&A.  Sorry to see so many leave or ignore this site. This site did serve a usefully purpose, but that was quite a while ago. Could always be improved, of course

Good Luck
Title: Re: IroNat
Post by: IroNat on June 05, 2021, 06:44:43 AM
6/4/21

Power clean & press - 5,4,3,2,1+
Deadlift - 5,4,3,2,1+
Barbell rows - 3x6-8
Ab wheel
Title: Re: IroNat
Post by: IroNat on June 05, 2021, 06:50:04 AM
6/5/21

Dips superset Cable v-bar overhead curls
Cable v-bar bent over tricep extensions superset EZ bar narrow grip curls
Cable tricep pushdowns superset Incline db curls
Db tri kickbacks superset Reverse db curls

Above all 3x8-12

1 leg calf raises - 50 reps
Title: Re: IroNat
Post by: IroNat on June 05, 2021, 07:00:42 AM
Congrats

Appears your the last man standing here at Q&A.  Sorry to see so many leave or ignore this site. This site did serve a usefully purpose, but that was quite a while ago. Could always be improved, of course

Good Luck


I've been training for almost 50 years.
Title: Re: IroNat
Post by: Primemuscle on June 05, 2021, 01:38:36 PM
I've been training for almost 50 years.

Is that you when you first lifted a barbell in your avatar? You were an animal. Bet you drove your parents crazy.  ;D
Title: Re: IroNat
Post by: IroNat on June 05, 2021, 04:07:31 PM
Is that you when you first lifted a barbell in your avatar? You were an animal. Bet you drove your parents crazy.  ;D

No, it's not me.

I got my first barbell set at age 14.
Title: Re: IroNat
Post by: The Scott on June 05, 2021, 06:11:12 PM
I've been training for almost 50 years.

Same here.  I did some very light stiff arm pulldows and very light vertical machine bench presses today.  I keep telling myself, "Go easy. You don't wanna get too big too quick or people will say you're on dem dare stayroids!" ;D
Title: Re: IroNat
Post by: IroNat on June 06, 2021, 04:55:26 AM
Same here.  I did some very light stiff arm pulldows and very light vertical machine bench presses today.  I keep telling myself, "Go easy. You don't wanna get too big too quick or people will say you're on dem dare stayroids!" ;D

That's good.  Take it slow.
Title: Re: IroNat
Post by: Primemuscle on June 06, 2021, 12:16:22 PM
No, it's not me.

I got my first barbell set at age 14.

Decades later, you started two years younger than me.
Title: Re: IroNat
Post by: IroNat on June 08, 2021, 07:18:45 AM
6/8/21

Backwards treadmill - 6 minutes
Squats - 5,4,3,2,1+
Leg curls - 50 reps
Bench press - 5,4,3,2,1+
Incline press - 3x8-10
Close grip overhead pulldowns - 3x10-15
Wide lat pulldowns - 3x8
Seated calf raise - 3x8-12
Neck strap
Farmers walk
Title: Re: IroNat
Post by: Primemuscle on June 08, 2021, 02:30:15 PM
Thank again for you help.

I've been following your suggestions regarding one arm overhead presses. I'm up to doing several sets of 10 a day....pretty much each time I think of it. They aren't painful for me to do expect maybe the first 1 or 2 reps. I am still confused about to do the lateral raises the way you suggested. I'm also doing rotator cuff 90 degrees external rotations with no added weight. It takes a few reps before I get to the full vertical position (or top of the movement). I started these because it seems as if when my elbow is parallel to my shoulder is my weakest position with the most pain. Happens when either putting something into or taking it out of the microwave. It is an aggressive approach to the problem.

My shoulder still hurts much of the time, but mostly the late night and early morning hours before I get up. I suppose this is because there is nothing to distract me from it. I took an Aleve this morning when I got up to pee and then went back to bed for another half hour.

At the moment, my shoulder and arm aren't bothering me at all. My suspicion is that it is a pinched nerve because of the fact that sometimes the pain runs all the way down my arm.   
Title: Re: IroNat
Post by: IroNat on June 09, 2021, 03:52:45 AM
Thank again for you help.

I've been following your suggestions regarding one arm overhead presses. I'm up to doing several sets of 10 a day....pretty much each time I think of it. They aren't painful for me to do expect maybe the first 1 or 2 reps. I am still confused about to do the lateral raises the way you suggested. I'm also doing rotator cuff 90 degrees external rotations with no added weight. It takes a few reps before I get to the full vertical position (or top of the movement). I started these because it seems as if when my elbow is parallel to my shoulder is my weakest position with the most pain. Happens when either putting something into or taking it out of the microwave. It is an aggressive approach to the problem.

My shoulder still hurts much of the time, but mostly the late night and early morning hours before I get up. I suppose this is because there is nothing to distract me from it. I took an Aleve this morning when I got up to pee and then went back to bed for another half hour.

At the moment, my shoulder and arm aren't bothering me at all. My suspicion is that it is a pinched nerve because of the fact that sometimes the pain runs all the way down my arm.   

I did not suggest doing lateral raises or those other movements.  That was someone else.

I recommend only doing the 1 arm presses at this point.

Stick with it for at least 3 months before adding anything else.

Once you work up to several sets then do the exercise only 3 times per week or every other day at the most.

Title: Re: IroNat
Post by: IroNat on June 09, 2021, 05:44:05 AM
6/9/21

Dips - 50 reps
Incline db curls
Cable v-bar bent over tricep extensions
EZ bar narrow grip curls
Cable tricep pushdowns
Db concentration curls
Above all 3x8-12 except dips.

Plate pinch - 5,4,3,2,1
Reverse wrist curls - 1 set max reps

Ab wheel
Title: Re: IroNat
Post by: IroNat on June 11, 2021, 06:49:41 AM
6/11//21

Power clean & press - 5,4,3,2,1+
Deadlifts - 5,4,3,2,1+
Barbell rows - 3x8

later...

1 leg calf raises - 3x max reps
Reverse calf raises - 3x max reps
Good mornings with barbell - 3x10
Ab wheel
Title: Re: IroNat
Post by: Primemuscle on June 11, 2021, 06:37:32 PM
I did not suggest doing lateral raises or those other movements.  That was someone else.

I recommend only doing the 1 arm presses at this point.

Stick with it for at least 3 months before adding anything else.

Once you work up to several sets then do the exercise only 3 times per week or every other day at the most.

Whew, that's a relief. Not sure who it was, but it may not have been a good suggestion, I tried doing lateral raises last night and the pain was intense so I discontinued doing them.
Title: Re: IroNat
Post by: IroNat on June 12, 2021, 07:45:53 AM
6/12/21

Dips - 50 reps
Standing alternate db curls - 50 reps
Incline ez bar tri extensions - 30 reps
EZ bar curls - 30 reps
Cable tricep pushdowns - 30 reps
Reverse grip ez bar curls - 30 reps

Title: Re: IroNat
Post by: IroNat on June 15, 2021, 06:19:30 AM
6/15/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 30 rep
Cable bent over tri extensions - 30 reps
Ez bar curls - 30 reps
Plate pinch - 5,4,3,2,1

later...

Tricep pushdowns - 3x10-15
Ab wheel
Title: Re: IroNat
Post by: bhank on June 16, 2021, 04:21:16 PM
6/15/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 30 rep
Cable bent over tri extensions - 30 reps
Ez bar curls - 30 reps
Plate pinch - 5,4,3,2,1

later...

Tricep pushdowns - 3x10-15
Ab wheel

You are doing legs chest legs and back and biceps and triceps all the same day? No warm up set before a 5 rep bench? And the fuck is a plate pinch?
Title: Re: IroNat
Post by: Primemuscle on June 16, 2021, 04:38:19 PM
6/15/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 30 rep
Cable bent over tri extensions - 30 reps
Ez bar curls - 30 reps
Plate pinch - 5,4,3,2,1

later...

Tricep pushdowns - 3x10-15
Ab wheel

Backward treadmill walking or running seems impossible to me. I have issues with balance when walking or running forwards on the treadmill. Never-the-less, I am interested in finding out if I can do it at all. I might give it a try next time I go to the gym. I'll make sure there a plenty of people around to pick me up should I fall....which seems pretty likely.  :)
Title: Re: IroNat
Post by: bhank on June 16, 2021, 05:05:33 PM
6/15/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 30 rep
Cable bent over tri extensions - 30 reps
Ez bar curls - 30 reps
Plate pinch - 5,4,3,2,1

later...

Tricep pushdowns - 3x10-15
Ab wheel

I am going to try walking backward on the beach and possibly some beach lunges next leg day I don't have a treadmill
Title: Re: IroNat
Post by: IroNat on June 17, 2021, 03:25:01 AM
You are doing legs chest legs and back and biceps and triceps all the same day? No warm up set before a 5 rep bench? And the fuck is a plate pinch?

Hey Bhank!

I do about 3-4 warmup sets before the bench work sets.  Likewise the squats.

Plate pinch is when you pinch plates together for grip.

(https://www.notsoboringlife.com/wp-content/uploads/2007/04/squeeze.jpg)

Title: Re: IroNat
Post by: IroNat on June 17, 2021, 03:30:42 AM
Backwards walking on treadmill...8:00



Title: Re: IroNat
Post by: IroNat on June 17, 2021, 04:16:24 AM
Backward treadmill walking or running seems impossible to me. I have issues with balance when walking or running forwards on the treadmill. Never-the-less, I am interested in finding out if I can do it at all. I might give it a try next time I go to the gym. I'll make sure there a plenty of people around to pick me up should I fall....which seems pretty likely.  :)

The treadmill is off, not running, when you do it.
Title: Re: IroNat
Post by: Primemuscle on June 17, 2021, 01:16:17 PM
The treadmill is off, not running, when you do it.

Really? I read a little about how to do backward treadmill walking and it was suggested you set the speed very low and raise the incline high.
Title: Re: IroNat
Post by: IroNat on June 17, 2021, 02:10:40 PM
Really? I read a little about how to do backward treadmill walking and it was suggested you set the speed very low and raise the incline high.

I do that sometimes.

Try it without it running like the kneesovertoesguy says.  Much safer and just as good if not better.

Not worth getting hurt.
Title: Re: IroNat
Post by: Primemuscle on June 17, 2021, 04:47:48 PM
I do that sometimes.

Try it without it running like the kneesovertoesguy says.  Much safer and just as good if not better.

Not worth getting hurt.

That is definitely what I will do. Like I said, my sense of balance is off......didn't used to be. It could be something that happens with age. When I fell while weeding the rock garden awhile back, I lost my footing. That never would have happened when I was in my 30's and 40's. Now I seem to lose my balance on a regular basis. Fortunately, most of the time I recover it avoiding a fall.
Title: Re: IroNat
Post by: IroNat on June 17, 2021, 05:24:39 PM
That is definitely what I will do. Like I said, my sense of balance is off......didn't used to be. It could be something that happens with age. When I fell while weeding the rock garden awhile back, I lost my footing. That never would have happened when I was in my 30's and 40's. Now I seem to lose my balance on a regular basis. Fortunately, most of the time I recover it avoiding a fall.

Here's something that is supposed to improve your balance.

Sounds a bit wacky but it's is recommended.

As you walk forward at a normal pace, do a 360 spin, resume walking, do a 360 in the opposite direction.

Do this a few times when you walk.  It's said to improve your balance by affecting the inner ear where balance comes from.
Title: Re: IroNat
Post by: The Scott on June 17, 2021, 05:36:48 PM
Here's something that is supposed to improve your balance.

Sounds a bit wacky but it's is recommended.

As you walk forward at a normal pace, do a 360 spin, resume walking, do a 360 in the opposite direction.

Do this a few times when you walk.  It's said to improve your balance by affecting the inner ear where balance comes from.

I would trip over my crutches, LOL!   ;D ;D
Title: Re: IroNat
Post by: IroNat on June 17, 2021, 05:46:36 PM
I would trip over my crutches, LOL!   ;D ;D

Maybe you could just spin you head around...

(https://media.giphy.com/media/cLtvKDcQYkSRO/giphy.gif)
Title: Re: IroNat
Post by: The Scott on June 17, 2021, 05:49:08 PM
Maybe you could just spin you head around...

(https://media.giphy.com/media/cLtvKDcQYkSRO/giphy.gif)

I can do that!! ;D
Title: Re: IroNat
Post by: Primemuscle on June 17, 2021, 06:32:01 PM
Here's something that is supposed to improve your balance.

Sounds a bit wacky but it's is recommended.

As you walk forward at a normal pace, do a 360 spin, resume walking, do a 360 in the opposite direction.

Do this a few times when you walk.  It's said to improve your balance by affecting the inner ear where balance comes from.
I think I will need a guide rope to pull this trick off. I probably should not have donated my wife's walker to the senior center. Looks like I might need one.  ;D
Title: Re: IroNat
Post by: IroNat on June 18, 2021, 06:09:27 AM
6/18/21

Power clean & press - 5,4,3,2,1
Standing barbell press - 30 reps
Deadlifts - 5,4,3,2,1
Barbell rows - 30 reps
Barbell curls - 30 reps
Reverse barbell curls - 30 reps
Ab wheel

later...
Backward treadmill - 6 min
Db straight leg deadlift - 20 reps
Neck strap - 20 reps
Neck forward bend with weight plate - 20 reps
Plate pinch - 54321
Db shrugs - 30 reps
Title: Re: IroNat
Post by: bhank on June 19, 2021, 05:31:22 PM
Backwards walking on treadmill...8:00





This dude is going to help us regrow cartilidge and meniscus lol sounds too good to be true but going to try backwards beach walking this week cant pass up on a new meniscus
Title: Re: IroNat
Post by: Primemuscle on June 19, 2021, 06:02:25 PM
This dude is going to help us regrow cartilidge and meniscus lol sounds too good to be true but going to try backwards beach walking this week cant pass up on a new meniscus

Guess anything is worth a try. Regrowing meniscus is complicated because there are so many factors which make that impossible or possible depending on the circumstances. If it has been completely removed, it can be replace with donor meniscus. Overall, once it is gone it is gone. I had arthroscopic surgery for a torn meniscus many years ago. Because such a small amount of tissue was removed (dime sized) holes were punched into the bone (microfracturing) to facilitate the growth of new tissue which isn't much like meniscus cartilage.

Unfortunately, I was supposed put no weight on that knee for a month. The same day I had the surgery, my wife fell and I had to help her up. The result was that I put weight on that knee. This probably explains why it has never felt great since that time. There was also a lot of nerve damage, which caused neuritis that extended all the way down into my foot. For a very long time afterwards, it would flare up and my right foot would go completely numb. When it did, I could barely take another step. It is still not normal, but it is a lot better. 
Title: Re: IroNat
Post by: IroNat on June 20, 2021, 08:02:24 AM
Age definitely factors into regrowing meniscus.

After age 45 or so it becomes more and more difficult.

Bhank may still be able to do it.

Blood into a joint can work wonders.  The problem with the knee joint is little blood flow.

In any event, we sometimes should give things a shot and see if they work.

Walking backwards is one such method. 

You can pick up a used treadmill for free.  It doesn't even have to work.

Title: Re: IroNat
Post by: Primemuscle on June 20, 2021, 03:15:29 PM
Age definitely factors into regrowing meniscus.

After age 45 or so it becomes more and more difficult.

Bhank may still be able to do it.

Blood into a joint can work wonders.  The problem with the knee joint is little blood flow.

In any event, we sometimes should give things a shot and see if they work.

Walking backwards is one such method. 

You can pick up a used treadmill for free.  It doesn't even have to work.

Everything I read suggests that you cannot successfully regrow your meniscus regardless of age. The meniscus does have the capability to repair and regenerate through stem cell therapy. But, stem cell therapy is trying to patch a hole while the whole knee is crumbling around it. The procedure I had grows cushioning for the knee but it is not new meniscus cartilage.

https://www.caringmedical.com/prolotherapy-news/stem-cells-for-knee-meniscus-tears/
Title: Re: IroNat
Post by: IroNat on June 22, 2021, 06:46:02 AM
6/21/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Squats - 30 reps
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Bench press - 30 reps
Close grip lat pulldowns - 30 reps
Barbell shrugs - 30 reps
Incline db curls - 30 reps
Neck strap - 30 reps
Neck plate front raise - 30 reps
1 leg calf raise - 50 reps
Reverse calf raise - 1 set amrap

1.5 hours

later...

Tricep cable pushdowns - 30 reps
Reverse ez bar curls - 30 reps

>

Q: What does "30 reps" mean?

A: I use a weight that allows at least 30 reps in total over 3-4 sets.  "50 reps" might be over 3-5 sets.
 
Title: Re: IroNat
Post by: IroNat on June 23, 2021, 12:43:58 PM
6/23/21

Db stiff leg deadlift - 30 reps
Ab wheel - 20 reps
Title: Re: IroNat
Post by: IroNat on June 25, 2021, 08:37:31 AM
6/25/21

Power clean & press - 5,4,3,2,1
Standing barbell press - 30 reps
Deadlifts - 5,4,3,2,1
Barbell rows - 3x6
Barbell shrugs - 30 reps
Barbell curls - 30 reps
Ab wheel

Title: Re: IroNat
Post by: IroNat on June 26, 2021, 06:54:17 AM
6/26/21

Backward treadmill - 6 min
1 leg calf raise 50 reps & reverse calf raise 100 reps
Neck strap - 30 reps
Neck plate raise - 30 reps
Plate pinch - 54321
Wrist curls - 50 reps each way
Title: Re: IroNat
Post by: bhank on June 29, 2021, 06:41:48 AM
6/26/21

Backward treadmill - 6 min
1 leg calf raise 50 reps & reverse calf raise 100 reps
Neck strap - 30 reps
Neck plate raise - 30 reps
Plate pinch - 54321
Wrist curls - 50 reps each way

Do you have a small neck? Mine is already over 18 inches so I don't do any neck work. However matt work aka rolling on your neck on a mat is how wrestlers get big strong necks
Title: Re: IroNat
Post by: IroNat on June 29, 2021, 06:53:30 AM
Do you have a small neck? Mine is already over 18 inches so I don't do any neck work. However matt work aka rolling on your neck on a mat is how wrestlers get big strong necks

My neck was 18 at one time when I was 25.  Now it's around 17 or 17.5.

Haven't measured it though.

The neck work is for general fitness.

I'm 6'2" and 196.  Dropped 25 lbs. in the last few months on purpose. 

Likely my neck got smaller but I never had a fat neck.
Title: Re: IroNat
Post by: IroNat on June 29, 2021, 06:58:14 AM
6/29/21

Squats - 5,4,3,2,1
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 3x12-15
Tricep pushdowns - 3x12-15
EZ bar curls - 3x8-12
1 leg calf raise - 50 reps
Reverse calf raises - 1 set max reps
Title: Re: IroNat
Post by: bhank on June 30, 2021, 06:59:51 AM
6/29/21

Squats - 5,4,3,2,1
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 3x12-15
Tricep pushdowns - 3x12-15
EZ bar curls - 3x8-12
1 leg calf raise - 50 reps
Reverse calf raises - 1 set max reps


Legs Chest and back all the same day?? Why seems like a lot to recover from
Title: Re: IroNat
Post by: IroNat on June 30, 2021, 09:14:36 AM


Legs Chest and back all the same day?? Why seems like a lot to recover from

Full body.

Been training that way off and on for years.

The key is not to overdo the volume.
Title: Re: IroNat
Post by: Primemuscle on June 30, 2021, 10:16:48 AM
My neck was 18 at one time when I was 25.  Now it's around 17 or 17.5.

Haven't measured it though.

The neck work is for general fitness.

I'm 6'2" and 196.  Dropped 25 lbs. in the last few months on purpose. 

Likely my neck got smaller but I never had a fat neck.

Did you know that one of the ways the military determines if you are overweight or not is by measuring your neck. The greater the neck measurement the higher the weight limit. I guess that means you can be fairly fat as long as you have a big neck.

Just measured my neck and it was 17.5" with no fattiness i.e. double chin. When I was in my teens I had a 'pencil neck'. I rarely do any neck exercises because I already have difficulty getting dress shirts that fit right. My chest is about 43"-44" and my actual waist (not pant size) is currently an out-of-shape 34". 17.5" dress shirts swim on me.

I'm 4" shorter than you and 20 lbs lighter. 
Title: Re: IroNat
Post by: IroNat on July 01, 2021, 04:00:36 AM
Did you know that one of the ways the military determines if you are overweight or not is by measuring your neck. The greater the neck measurement the higher the weight limit. I guess that means you can be fairly fat as long as you have a big neck.

Just measured my neck and it was 17.5" with no fattiness i.e. double chin. When I was in my teens I had a 'pencil neck'. I rarely do any neck exercises because I already have difficulty getting dress shirts that fit right. My chest is about 43"-44" and my actual waist (not pant size) is currently an out-of-shape 34". 17.5" dress shirts swim on me.

I'm 4" shorter than you and 20 lbs lighter. 

Makes sense.  You see a lot of double chins out there so it has to be a lean, muscular neck, not a fat neck with double chins.

I would think the neck size would be gauged relative to other body measurements.

The height to waist ratio is often mentioned.  Waist should be 1/2 height or less.

Steve Reeves is the ideal but were his measurements for real or exaggerated?

Here's a chart with supposed ideal measurements.

(http://2.bp.blogspot.com/_ze_p1zihRww/THtpH4XpKYI/AAAAAAAAAEU/hi6niwZ7XBw/w1200-h630-p-k-no-nu/chart.bmp)
Title: Re: IroNat
Post by: bhank on July 01, 2021, 08:30:41 AM
Makes sense.  You see a lot of double chins out there so it has to be a lean, muscular neck, not a fat neck with double chins.

I would think the neck size would be gauged relative to other body measurements.

The height to waist ratio is often mentioned.  Waist should be 1/2 height or less.

Steve Reeves is the ideal but were his measurements for real or exaggerated?

Here's a chart with supposed ideal measurements.

(http://2.bp.blogspot.com/_ze_p1zihRww/THtpH4XpKYI/AAAAAAAAAEU/hi6niwZ7XBw/w1200-h630-p-k-no-nu/chart.bmp)

Based on Reeves reported height and weight I am going to call bullshit on his measurements. 6foot1 215 is not 18.5 inch arms neck and calves more like 17. I am his weight or maybe even a little heavier every bit as lean with no legs and 5foot10 and I have 18.5 inch arms and neck. He is thinner than me as supposedly 3 inches taller the same weight and with a 29 inch waist hell no that doesn't add up.

https://nattyornot.com/steve-reeves-measurements/
Title: Re: IroNat
Post by: IroNat on July 01, 2021, 09:25:50 AM
I think Reeves competed likely around 200.

His waist measurement was probably when he vacuumed.

His measurements are probably exaggerated.

He had a lot of muscle though. A lot.

(https://dygtyjqp7pi0m.cloudfront.net/i/9837/10647091_1.jpg?v=8CDE769A62A99A0)
Title: Re: IroNat
Post by: IroNat on July 02, 2021, 07:14:10 AM
7/2/21

Power clean & press - 5,4,3,2,1 and 1 pump set of presses
Deadlifts - 5,4,3,2,1
Barbell rows - 3x6
Barbell shrugs - 30 reps
Barbell curls - 30 reps
Belt squats - 50 reps
Leg curls - 30 reps
Seated calf raise - 30 reps
1 leg calf raise - 3 sets max reps
Reverse calf raise - 1 set max reps
Plate pinch - 5,4,3
Wrist roller - 1 set

later...
Neck strap - 3x10
Neck plate raise - 3x10
Ab wheel - 3x9
Title: Re: IroNat
Post by: IroNat on July 05, 2021, 09:25:54 AM
7/5/21

Backward treadmill - 6 min
1 leg calf raise - 50 reps
Reverse calf raise - 1 set amrap
Ab wheel - 5x9
Neck strap - 30 reps
Neck plate front raise - 30 reps
Title: Re: IroNat
Post by: Primemuscle on July 05, 2021, 10:33:20 AM
Makes sense.  You see a lot of double chins out there so it has to be a lean, muscular neck, not a fat neck with double chins.

I would think the neck size would be gauged relative to other body measurements.

The height to waist ratio is often mentioned.  Waist should be 1/2 height or less.

Steve Reeves is the ideal but were his measurements for real or exaggerated?

Here's a chart with supposed ideal measurements.

(http://2.bp.blogspot.com/_ze_p1zihRww/THtpH4XpKYI/AAAAAAAAAEU/hi6niwZ7XBw/w1200-h630-p-k-no-nu/chart.bmp)

Thanks for posting this great chart.  I say this largely because judging by the chart my measurements are right on for my height. Having said that, measurements obviously don't tell a complete story. No way am I in 'champion' condition. But, I'll take what I can get for encouragement.
Title: Re: IroNat
Post by: IroNat on July 06, 2021, 06:40:00 AM
7/6/21

Squats - 5,4,3,2,1+
Leg curls - 30 reps
Bench press - 5,4,3,2,1+
Close grip lat pulldowns - 30 reps
Incline db curls superset Tricep pushdowns - 3 sets max reps
Neck harness - 4x25
Neck plate front raise - 4x25
Wrist curls forward and reverse - 1 set each max reps
Title: Re: IroNat
Post by: IroNat on July 08, 2021, 03:26:37 AM
7/7/21

Leg curls - 5x20
1 leg calf raise - 50 reps
Reverse calf raise - 1 set to failure
Ab wheel - 5x9
Title: Re: IroNat
Post by: IroNat on July 09, 2021, 09:04:00 AM
7/9/21

Power clean & press - 5,4,3,2,1 plus a pump set
Deadlifts - 5,4,3,2,1
Barbell rows - 3x6
Barbell shrugs - 3x8-12
Barbell curls - 3x6-12
Wrist curls both ways - 3 sets AMRAP each way
later...
Neck harness and Neck plate raise - 4x25 each
Leg curls - 30 reps
Ab wheel - 6x9
Title: Re: IroNat
Post by: IroNat on July 10, 2021, 02:40:12 PM
7/10/21

1 leg calf raises - 50 reps
Seated calf raises - 2x10-15
Reverse calf raises - 1 set to failure
Title: Re: IroNat
Post by: IroNat on July 11, 2021, 09:41:53 AM
7/11/21

Neck harness - 4x25
Neck plate raises to front - 4x25
Ab wheel - 3x9
later...
Barbell shrugs - 3x12
Behind back barbell bent arm shrugs - 3x12
Title: Re: IroNat
Post by: IroNat on July 13, 2021, 06:31:47 AM
7/13/21

Barbell squats - 5,4,3,2,1+
Belt squats - 30 reps
Leg curls - 30 reps
Bench press - 5,4,3,2,1+
Bench press - 30 reps
Close grip lat pulldowns - 50 reps
Barbell shrugs front - 3x8-12
Barbell shrugs rear - 3x8-12
Tricep pushdowns superset Barbell curls - 3x8-15 reps
Wrist curls both ways - 2x max reps each
later...
Neck harness - 4x25
Neck plate raises to front - 4x25
Ab wheel - 1 high rep set
Band side twists - 1 set each side high reps
Title: Re: IroNat
Post by: Primemuscle on July 14, 2021, 11:59:45 AM
7/13/21

Barbell squats - 5,4,3,2,1+
Belt squats - 30 reps
Leg curls - 30 reps
Bench press - 5,4,3,2,1+
Bench press - 30 reps
Close grip lat pulldowns - 50 reps
Barbell shrugs front - 3x8-12
Barbell shrugs rear - 3x8-12
Tricep pushdowns superset Barbell curls - 3x8-15 reps
Wrist curls both ways - 2x max reps each
later...
Neck harness - 4x25
Neck plate raises to front - 4x25
Ab wheel - 1 high rep set
Band side twists - 1 set each side high reps

Interesting, your routine is so lengthy that you did it in two sessions.
Title: Re: IroNat
Post by: IroNat on July 14, 2021, 01:21:43 PM
Interesting, your routine is so lengthy that you did it in two sessions.

Did the first part in the morning and the second part in the afternoon as I felt like doing so.

Could have done part 2 the next day (today) but wanted to take today off completely.

The morning session took me about 1 1/2 hours.  Part 2 took maybe 20 minutes.

Title: Re: IroNat
Post by: IroNat on July 16, 2021, 06:28:45 AM
7/15/21

1 leg calf raises - 50  reps
Seated calf raise - 50 reps

7/16/21

Power clean & press - 54321
Standing press - 30 reps
Deadlift - 54321
Db rows - 30 reps
Barbell shrugs front - 30 reps
Barbell shrugs rear - 30 reps
Barbell curls - 30 reps
Db concentration curls - 30 reps
Plate pinch - 54321
Wrist curls both ways - 2x max reps each
later...
Neck harness - 4x25
Neck plate front raises - 4x25
Ab wheel - 30 reps
Band side twists - 30 reps each way
Title: Re: IroNat
Post by: IroNat on July 19, 2021, 03:38:39 PM
7/19/21

1 leg calf raises - 50 reps
Seated calf raises - 50 reps
Title: Re: IroNat
Post by: IroNat on July 20, 2021, 06:12:05 AM
7\20\21

1 leg calf raise - 6x12
Seated calf raise - 6x12
Squats - 5x12
Belt squat - 5x12
Leg extension - 5x12
Bench press - 5x12
Flat flyes - 5x12
Incline press - 5x12
Incline flyes - 5x12
Db pullovers - 5x12
later...
Neck harness and neck plate raises - 4x25
Wrist curls each way - 3x25
Ab wheel
Title: Re: IroNat
Post by: IroNat on July 21, 2021, 05:43:48 AM
7\21\21

Front wide lat pulldown - 6x12
Rear wide lat pulldown - 8x12
Close grip lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Romanian deadlift - 5x12
Leg curls - 8x15

30 second rests between sets.
Title: Re: IroNat
Post by: IroNat on July 22, 2021, 07:41:56 AM
7\22\21

Db shoulder press - 6x12
Db alternate front raise - 6x12
Upright row barbell - 6x12
Side db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Barbell curls - 8x12
superset
Bent over tricep extension cable - 8x12
Wrist curls each way - 3x25
Neck harness and neck plate raises - 3x25

30 second rest between sets.
Title: Re: IroNat
Post by: IroNat on July 23, 2021, 07:05:00 AM
7/23/21

1 leg calf raise - 8x12
Seated calf raise - 8x12
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12
Ab wheel

45-60 second rests between sets.
90 minutes total.
Title: Re: IroNat
Post by: IroNat on July 23, 2021, 12:42:04 PM
Started in 3rd week of March 2021 at 218 lbs. at 6'2".

Yesterday July 22, 2021 was 196 lbs.  Lowest bodyweight in 30 years.

22 lbs. reduction in bodyweight with low carb/high fat eating combined with 16/8 intermittent fasting.

Very easy to eat this way because the high fats in the food are filling and you are never really hungry.

Foods eaten:

Meat, eggs, fish
Non-starch vegetables (green)
Beans, lentils
Cheese, cream
Nuts, seeds
Butter, oils

Occasional minor cheat maybe once a week or less.
 
Have a few alcoholic drinks a week like Scotch and soda or similar low carb.

Have avoided all sugar and flour products.


Title: Re: IroNat
Post by: IroNat on July 24, 2021, 09:38:07 AM
7\24\21

Front wide lat pulldown - 8x12
Rear wide lat pulldown - 6x12
Close grip lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Romanian deadlift - 8x12
Leg curls - 8x12
Ab crunches - 70
Title: Re: IroNat
Post by: IroNat on July 25, 2021, 06:14:43 AM
7\25\21

Db shoulder press - 8x12
Db alternate front raise - 6x12
Upright row barbell - 6x12
Side db lateral raise - 6x12
Barbell curls vary grip width each set - 8x12
superset
Tri pushdown cable - 8x12
Body drag curls - 8x12
superset
Bent over tricep extension cable - 8x12
Wrist curls each way - 3x25
Plate pinches - 5,4
Neck harness and neck plate raises - 3x25
Ab wheel
Ab crunches
Title: Re: IroNat
Post by: IroNat on July 26, 2021, 12:26:32 PM
7/26/21

90 ab crunches.
Rode bike outside for 1/2 hour.
No weights today.  Rest.
Title: Re: IroNat
Post by: IroNat on July 27, 2021, 07:15:46 AM
7\27\21

100 ab crunches
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Donkey calf raise - 8x12
Seated calf raise - 8x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12
Title: Re: IroNat
Post by: IroNat on July 28, 2021, 08:09:24 AM
7\28\21

Ab crunches - 110
Front wide lat pulldown - 8x12
Rear wide lat pulldown - 6x12
Close grip lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Romanian deadlift - 8x12
Leg curls - 8x15
Wrist curls both ways - 3x25
Neck harness & Neck plate raises - 3x25
Rode bike outside - 40 minutes
Title: Re: IroNat
Post by: IroNat on July 29, 2021, 07:08:40 AM
7\29\21

Ab crunches - 110
Db shoulder press - 8x12
Ez bar front raise - 6x12
Upright row barbell - 6x12
Side db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Body drag curls - 8x12
superset
Bent over tricep extension cable - 8x12
Ab wheel
Title: Re: IroNat
Post by: IroNat on July 30, 2021, 09:29:49 AM
7\30\21

Ab crunches - 120
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Donkey calf raise - 8x12
Seated calf raise - 8x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12

Volume baby! 

Torrential rains caused a minor flood in a room of my basement which I only noticed after doing the belt squats.
Got the shop vac out and sucked up the water and moved a lot of stuff.  Set up fans, etc.
A few things got pretty wet but no major damage. 
Never happened before in over 20 years at this house but we had to take shelter in the basement last night because of tornadoes.
After cleanup back to finish the workout. 
Title: Re: IroNat
Post by: oldtimer1 on July 30, 2021, 02:37:39 PM
7\30\21

Ab crunches - 120
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Donkey calf raise - 8x12
Seated calf raise - 8x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12

Volume baby! 

Torrential rains caused a minor flood in a room of my basement which I only noticed after doing the belt squats.
Got the shop vac out and sucked up the water and moved a lot of stuff.  Set up fans, etc.
A few things got pretty wet but no major damage. 
Never happened before in over 20 years at this house but we had to take shelter in the basement last night because of tornadoes.
After cleanup back to finish the workout.


My wife was mad because I was outside during the tornado warning. I enjoyed the hard rain.  No cars came down my street. A neighbor came out and said he couldn't decide whether to go into the basement. Tornadoes were seen 8 miles south of me but I got the emergency warning on my phone twice.  I plugged in a sump pump for my basement and it stayed dry.  The pool was close to over flowing and I had to drain some of the water it this morning.

Six sets is a lot!  You must have been pumped.
Title: Re: IroNat
Post by: IroNat on July 31, 2021, 04:56:24 AM
7\31\21

Ab crunches - 130
Triangle bar lat pulldown - 8x12
Rear wide lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Romanian deadlift - 3x12
Leg curls - 8x15
Wrist curls each way - 3x25
Plate pinch
Neck harness & Neck plate raise - 3x25
Title: Re: IroNat
Post by: Primemuscle on July 31, 2021, 05:01:33 PM


My wife was mad because I was outside during the tornado warning. I enjoyed the hard rain.  No cars came down my street. A neighbor came out and said he couldn't decide whether to go into the basement. Tornadoes were seen 8 miles south of me but I got the emergency warning on my phone twice.  I plugged in a sump pump for my basement and it stayed dry.  The pool was close to over flowing and I had to drain some of the water it this morning.

Six sets is a lot!  You must have been pumped.

How exciting....a tornado. I remember when I was a kid and lived with cousins in Michigan that some folks actually had houses which were really just basements with no house atop it. Probably some folks were literally building their house from the ground up as they could afford it. However, I was told that there were people who intentionally lived half underground because it made them safer from tornados. I don't know if that was true or not, but it did make sense.

Did you have your ruby red slippers on?
Title: Re: IroNat
Post by: IroNat on August 01, 2021, 04:50:09 AM
Reportedly 12 tornados in the PA/NJ area that day.
Title: Re: IroNat
Post by: IroNat on August 01, 2021, 07:30:36 AM
8\1\21

Ab crunches - 150
Db shoulder press - 8x12
Ez bar front raise - 6x12
Upright row barbell - 6x12
Rear db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Body drag curls - 8x12
superset
Bent over tricep extension cable - 8x12
Ab wheel

************************************

8/2/21

Ab crunches - 160
Title: Re: IroNat
Post by: IroNat on August 03, 2021, 07:01:59 AM
8\3\21

Ab crunches - 200
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Donkey calf raise - 8x12
Seated calf raise - 8x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12

1.5 hours
Title: Re: IroNat
Post by: IroNat on August 04, 2021, 06:10:18 AM
8/4/21

Ab crunches - 210
Close grip lat pulldown - 8x12
Rear wide lat pulldown - 8x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Leg curls - 8x15
Romanian deadlift - 8x12
Neck harness superset Neck front plate raises - 3x25
Plate pinch - 54321
Ab wheel
Title: Re: IroNat
Post by: IroNat on August 05, 2021, 09:25:48 AM
8/5\21

Ab crunches - 250
Db shoulder press - 8x12
EZ bar front raise - 6x12
Upright row barbell - 6x12
Rear db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Body drag barbell curls - 8x12
superset
Bent over tricep extension cable - 8x12
Ab Wheel

Then did 25 mile outdoor bike ride for fun.
Title: Re: IroNat
Post by: IroNat on August 06, 2021, 08:49:09 AM
8/6/21

300 ab crunches
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x15
Donkey calf raise - 8x15
Seated calf raise - 8x15
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12
Title: Re: IroNat
Post by: IroNat on August 07, 2021, 07:54:33 AM
8/7/21

Ab crunches - 310
Triangle handle lat pulldown - 8x12
Rear wide lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Leg curls - 16x15
Title: Re: IroNat
Post by: IroNat on August 08, 2021, 06:43:30 AM
8/8/21

Ab crunches - 330
Db shoulder press - 8x12
EZ bar front raise - 6x12
Upright row barbell - 6x12
Rear db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Body drag barbell curls - 8x12
superset
Bent over tricep extension cable - 8x12
Plate pinch
Neck harness & Neck plate raises - 3x25
Title: Re: IroNat
Post by: The Scott on August 08, 2021, 12:09:12 PM
I was given a shoulder/lower back protocol to begin today and so...

15 sets of DB laterals with 5 lbs. each arm.  10 to 30 reps.
10 sets of bent over DB laterals with 5 lbs. each arm.  5 to 20 reps.
5 sets of standing "good mornings" with no weight.  Try for up to reps each set.

When I can complete these with the maximum number of reps per set I am allowed to move up in weight.  On
"good mornings" that means I will graduate to a weight of 5 lbs. ;D

I have to laugh at the poundage,  LOL!  But I must do this or have surgery and I really don't want to do that.   ;D  I come here and OT thread for inspiration.  Thanks!
Title: Re: IroNat
Post by: Primemuscle on August 08, 2021, 02:24:06 PM
I was given a shoulder/lower back protocol to begin today and so...

15 sets of DB laterals with 5 lbs. each arm.  10 to 30 reps.
10 sets of bent over DB laterals with 5 lbs. each arm.  5 to 20 reps.
5 sets of standing "good mornings" with no weight.  Try for up to reps each set.

When I can complete these with the maximum number of reps per set I am allowed to move up in weight.  On
"good mornings" that means I will graduate to a weight of 5 lbs. ;D

I have to laugh at the poundage,  LOL!  But I must do this or have surgery and I really don't want to do that.   ;D  I come here and OT thread for inspiration.  Thanks!

To you, these may seem like baby steps or baby weights as the case may be, but success is the result of sensible caution. I wish you the best in your recovery. What were/are the issues with your lower back and shoulders?

Good mornings are one of my favorite exercises. I think it is because I have such long arms, they are easy for me to do. When I've done them as part of my routine at the gym, someone invariably makes a point to telling me how dangerous they are. I call bullshit on this. I'm nearing 80 years and my back is in great shape as far as not having pain. Of course my spine has compressed....but that's to be expected. If I live long enough, I'll probably be only 5' tall....like the incredible shrinking man  ;D

(https://i.pinimg.com/originals/b1/9b/ab/b19babb72b76f4fe54ef1ef8e12741c0.jpg)
Title: Re: IroNat
Post by: The Scott on August 08, 2021, 06:27:22 PM
To you, these may seem like baby steps or baby weights as the case may be, but success is the result of sensible caution. I wish you the best in your recovery. What were/are the issues with your lower back and shoulders?

Good mornings are one of my favorite exercises. I think it is because I have such long arms, they are easy for me to do. When I've done them as part of my routine at the gym, someone invariably makes a point to telling me how dangerous they are. I call bullshit on this. I'm nearing 80 years and my back is in great shape as far as not having pain. Of course my spine has compressed....but that's to be expected. If I live long enough, I'll probably be only 5' tall....like the incredible shrinking man  ;D

(https://i.pinimg.com/originals/b1/9b/ab/b19babb72b76f4fe54ef1ef8e12741c0.jpg)

I was injured when a co-worker and friend was about to be crushed when a rack with approximately 500 lbs. of stuff on it fell with him under it.  I am not much of a thinker so without thinking I got between it and him.  It hit me really hard and kind of crushed me but I was able to keep it off him so he could get out and then I pushed it up with my good leg and finally was able to push press it enough to get it off me and make it fall to one side.

I was all black and blue and bleeding but my good friend was okay.  He is really small and reminds me sometimes of John but John was smaller. My boss said i could not file for workers comp to help as he  didn't witness it even though my friend told him I kept  him from getting killed or hurt bad.  So time healed me but I was no longer able to do some things with my upper body that I took for granted.  My friend has two young children and a very loving wife.   That is enough for me.  My friend tells them he and I are brothers.  There is honor in that, believe me.

I have to get better as I don't want surgery because i died in the  first one and while I dont remember anything from that 3 minutes I don't want to have it happend again.  I need to be around a bit longer so i can retire so my family is better off when I am gone.  I know doesnt make much sense but remember I have mental problems.  I have stopped correcting my writing for now as i am tired and need to get ready for my medicines. Sorry for hte errors.

That was a great film you put the picture from!  Thank you for that memory, sir.
Title: Re: IroNat
Post by: IroNat on August 09, 2021, 03:34:01 AM
You are a hero, Scott.

I think that was BS about the workmens comp.  Why would your employer have to witness it?

Did you talk to a workmens comp lawyer at the time?  Is it too late?

Your back and shoulder regimen is pretty intense.  That's a lot of sets!

Might be wise to start with less sets and gradually increase.  Food for thought.
Title: Re: IroNat
Post by: The Scott on August 09, 2021, 04:40:04 PM
You are a hero, Scott.

I think that was BS about the workmens comp.  Why would your employer have to witness it?

Did you talk to a workmens comp lawyer at the time?  Is it too late?

Your back and shoulder regimen is pretty intense.  That's a lot of sets!

Might be wise to start with less sets and gradually increase.  Food for thought.

Well thanks but my dad used to say a hero throws himself on a grenade meant for his team which I doubt I could summon the courage to do.  My friend and I laugh about it to this day. I never spoke with an attorney as I need my job and I took it at face value that I should not go there.  A lot of things tend to get overlooked and I was fortunate to use my own insurance when I fell from a roof down a construciton stair.  I was told that if worker comp declined it that was the way to go before they did just that.  They didn't decline my fall but it was not more than a couple of years after that when this happened and the last thing I wanted was to be in trouble for not thinking of my own "safety" as I was already handicaped by my leg and people said WC would want to know wha tpossesed someone like me into doing what i did.  I was told I had a year to file and there was no way I was going to do that,

As for the sets and reps for my shoulder therapy? You are correct.  I was NOT supposed to do that much right away and today I am really sore so I called the PT folks and as is often the case with my I somehow got confused.  Again.  I am to do 3 sets each of lower reps and gradually work up to what I did the other day.  This is what happens to me a lot.  I get confused.  I don't like to take anyone with me to the doctor or pt so I sometimes get confused. 

And to be honest your reply got me thinking and when I woke up so sore I knew you were probably right and so i called them at my lunch break. Thanks!

I know I made some mistakes writritng this but i am tired.  I was up a lot all night and got off work early and am just tired.  It isn't a good excuse but it is a good reason.  that is what my mom taught me when i was a kid.  :-)  Thanks to all!
Title: Re: IroNat
Post by: Primemuscle on August 09, 2021, 06:13:00 PM
I was injured when a co-worker and friend was about to be crushed when a rack with approximately 500 lbs. of stuff on it fell with him under it.  I am not much of a thinker so without thinking I got between it and him.  It hit me really hard and kind of crushed me but I was able to keep it off him so he could get out and then I pushed it up with my good leg and finally was able to push press it enough to get it off me and make it fall to one side.

I was all black and blue and bleeding but my good friend was okay.  He is really small and reminds me sometimes of John but John was smaller. My boss said i could not file for workers comp to help as he  didn't witness it even though my friend told him I kept  him from getting killed or hurt bad.  So time healed me but I was no longer able to do some things with my upper body that I took for granted.  My friend has two young children and a very loving wife.   That is enough for me.  My friend tells them he and I are brothers.  There is honor in that, believe me.

I have to get better as I don't want surgery because i died in the  first one and while I dont remember anything from that 3 minutes I don't want to have it happend again.  I need to be around a bit longer so i can retire so my family is better off when I am gone.  I know doesnt make much sense but remember I have mental problems.  I have stopped correcting my writing for now as i am tired and need to get ready for my medicines. Sorry for hte errors.

That was a great film you put the picture from!  Thank you for that memory, sir.

Wow! What a harrowing experience to go through. Thank goodness you had the strength to save your friend and coworker plus yourself. There is honor in your quick thinking and willingness to risk ruining your health or possibly ending your life to save someone else from the same.

Your boss was a liar and an asshole for convincing you that you would not qualify for workers comp. You must know that is not true. If you lost time from work, hopefully, your jerk boss made sure you got paid. And there must have been medical expenses, all of which would have been covered by worker's comp.

Who is John? I have a friend who is small and slight whose name is John. Reading that made me think of him. He's very strong for his size....but to look at him, you'd never guess this.

Knowing that you were dead for three minutes because of a surgery is enough to scare anyone from ever undergoing it again. So, I get that. What happened? Was it a fluke or is there good reason to believe this would happen if you were to ever to need surgery?

Nobody is better off when someone they love dies. Maybe you need to be able to work until you can retire and spend all your time doing whatever you enjoy doing.

In 2009, when I retired everyone at work wanted to know my plans. Honestly, I had no plans other than to wake up each day and do whatever I decided to. It didn't quite work out that way because for 6 years, I took care of my wife. Not begrudgingly though. Now that I can truly take each day as it comes, I'm bored a lot and not sure what I want to do. COVID has made this worse. I'd be a complete hermit if it weren't for the fact that my family lives with me, which requires me to interact with other people.

Take care of yourself. That is the best gift you can give those you love and who love you.     
Title: Re: IroNat
Post by: The Scott on August 09, 2021, 07:52:17 PM
Wow! What a harrowing experience to go through. Thank goodness you had the strength to save your friend and coworker plus yourself. There is honor in your quick thinking and willingness to risk ruining your health or possibly ending your life to save someone else from the same.

Your boss was a liar and an asshole for convincing you that you would not qualify for workers comp. You must know that is not true. If you lost time from work, hopefully, your jerk boss made sure you got paid. And there must have been medical expenses, all of which would have been covered by worker's comp.

Who is John? I have a friend who is small and slight whose name is John. Reading that made me think of him. He's very strong for his size....but to look at him, you'd never guess this.

Knowing that you were dead for three minutes because of a surgery is enough to scare anyone from ever undergoing it again. So, I get that. What happened? Was it a fluke or is there good reason to believe this would happen if you were to ever to need surgery?

Nobody is better off when someone they love dies. Maybe you need to be able to work until you can retire and spend all your time doing whatever you enjoy doing.

In 2009, when I retired everyone at work wanted to know my plans. Honestly, I had no plans other than to wake up each day and do whatever I decided to. It didn't quite work out that way because for 6 years, I took care of my wife. Not begrudgingly though. Now that I can truly take each day as it comes, I'm bored a lot and not sure what I want to do. COVID has made this worse. I'd be a complete hermit if it weren't for the fact that my family lives with me, which requires me to interact with other people.

Take care of yourself. That is the best gift you can give those you love and who love you.   

I am not all that smart in many ways and as I said,  I need my job.  I did not take any time off from that injury so I guess I now have a bunch of scar tissue and whatever else went wrong in there.  When I retire I will see about getting them looked at and hopefully fixed as I will be old enough for SSA and that medical thing they have for older folk.    Prior to my surgery they have you verify you do not wish to be revived in the event your heart stops.  I said no as I already know all too well what it means to have a low IQ and did not wish to suffer that further than it already is, so I agreed to be left dead and told my wife and doctor just that.

After surgery and during a follow up visit my doctor (who later passed from cancer that he had while caring for me) told me I had died for about 3 minutes and that he was going to call it and cover me when my heart started beating again on its own and I began breathing too.   I do not recall a single thing and it is one of the troubling aspects of my once dear faith that I did not.  I have a fear of being even dumber...is that a word?  It frightens me no end as my injuries are responsible for my mental problems.  My brain has adapted to a great degree but somethings I cannot understand and they require explaining from family and friends.  To have people belittle you because you are genuinely "slow" can be painful, especially when you understand that you are slow.  But my parents did not let that stop me or them.  And John and to a greater degree my mother made certain I could communicate through writing.  John was known here as "Reeves:".  The smartest guy I have evern known and remember, pretty much everyone is smart to me!  ;) ;D
Title: Re: IroNat
Post by: IroNat on August 10, 2021, 03:33:41 AM
You are the Shakespeare of Getbig!

No way you are dumb, Scott.
Title: Re: IroNat
Post by: IroNat on August 10, 2021, 06:21:12 AM
Last 3 weeks were high volume 6-day split.
Now back to full-body with 12-15 reps, 2-3 days a week.

8/10/21

Ab crunch - 100
Squats - 3x12
Leg extensions - 3x15
Leg curls - 3x15
Stiff leg deadlifts - 3x12
Incline barbell press - 3x12
Incline db fly - 3x12
Close grip lat pulldowns - 3x12
Barbell rows - 3x12
Seated db press - 3x12
Rear db lateral raise - 3x12
Rear barbell shrugs - 3x12
Db trap row - 3x12
Barbell curls superset Tricep cable pushdowns - 3x12
Incline db curls superset Bent over cable tricep extensions - 3x12
1 leg calf raise - 3 sets max reps
Seated calf raises - 3x15
Ab wheel

1.5 hours.
Title: Re: IroNat
Post by: IroNat on August 11, 2021, 03:44:13 AM
8/11/21
Ab crunches - 100
Bike ride - 45 minutes
Neck harness & Neck plate front raise - 3x25
Title: Re: IroNat
Post by: IroNat on August 12, 2021, 06:08:07 AM
8/12/21

Ab crunch - 100

Quads:
Squats - 3x12
Leg extensions - 3x15

Hamstrings:
Leg curls - 3x15
Stiff leg deadlifts - 3x12

Chest:
Incline barbell press - 3x12
Incline db fly - 3x12

Back:
Close grip lat pulldowns - 3x12
Barbell rows - 3x12

Shoulders:
Seated db press - 3x12
Rear db lateral raise - 3x12

Traps:
Rear barbell shrugs - 3x12
Seated db trap row - 3x12

Arms:
Barbell curls superset Tricep cable pushdowns - 3x12
Incline db curls superset Bent over cable tricep extensions - 3x12

Calves:
1 leg calf raise - 3 sets max reps
Seated calf raises - 3x15

Misc:
Plate pinch - 3x5
Ab wheel
Title: Re: IroNat
Post by: Primemuscle on August 12, 2021, 04:53:39 PM
You are the Shakespeare of Getbig!

No way you are dumb, Scott.

I agree with you on this about Scott. If he truly believes what he says, he is mistaken. While sometimes annoying Scott's writing style is clever.
Title: Re: IroNat
Post by: IroNat on August 14, 2021, 07:34:29 AM
8/14/21

Ab crunch - 100
Squats - 3x12
Leg extensions - 3x15
Leg curls - 3x15
Stiff leg deadlifts - 3x12
Incline barbell press - 3x12
Incline db fly - 3x12
Close grip lat pulldowns - 3x12
Barbell rows - 3x12
Seated db press - 3x12
Rear db lateral raise - 3x12
Rear barbell shrugs - 3x12
Db trap row - 3x12
Barbell curls superset Tricep cable pushdowns - 3x12
Incline db curls superset Bent over cable tricep extensions - 3x12
1 leg calf raise - 3 sets max reps
Seated calf raises - 3x15
Ab wheel

80 minutes.  30-60 sec rests between sets.

later...
Plate pinch
Neck harness & Neck plate front raises - 3x25
Title: Re: IroNat
Post by: IroNat on August 16, 2021, 07:19:14 AM
8/16/21

Ab crunch - 150
Squats - 3x12
Leg extensions - 3x15
Leg curls - 6x15
Incline barbell press - 3x12
Incline db fly - 3x12
Wide grip front lat pulldowns - 3x12
Barbell rows - 3x12
Seated db press - 3x12
Seated rear db lateral raise - 3x12
Rear barbell shrugs - 3x12
Barbell curls superset Tricep cable pushdowns - 3x12
Incline db curls superset Bent over cable tricep extensions - 3x12
1 leg calf raise - 3 sets max reps
Seated calf raises - 3x15
Ab wheel
Title: Re: IroNat
Post by: IroNat on August 18, 2021, 07:26:10 AM
8/18/21

Ab crunch - 150
Squats - 3x12
Leg extensions - 3x15
Leg curls - 3x15
Stiff leg deadlift - 1x12
Incline barbell press - 3x12
Incline db fly - 3x12
Wide grip front lat pulldowns - 3x12
Barbell rows - 3x12
Seated db press - 3x12
Rear db lateral raise - 3x12
Rear barbell shrugs - 3x12
Barbell curls superset Tricep cable pushdowns - 3x12
Incline db curls superset Bent over cable tricep extensions - 3x12
1 leg calf raise - 3 sets max reps
Seated calf raises - 3x15
Neck harness superset Neck front plate raises - 3x25
Block pinch - 5432111
Ab wheel
45 minute bike ride outside
Title: Re: IroNat
Post by: IroNat on August 20, 2021, 07:29:36 AM
8/20/21

Ab crunch - 150
Barbell curls superset Tricep cable pushdowns - 3x12
Incline db curls superset Bent over cable tricep extensions - 3x12
Seated db press - 3x12
Rear db lateral raise - 3x12
Db trap rows - 3x12
Wide grip front lat pulldowns - 3x12
Barbell rows - 3x12
Incline barbell press - 3x12
Incline db fly - 3x12
Squats - 3x12
Leg extensions - 3x15
Leg curls - 3x15
Stiff leg deadlift - 1x12
1 leg calf raise - 50 reps each leg
Seated calf raises - 50 reps
Ab wheel

later...
Neck harness superset Neck front plate raises - 3x25
Block pinch - 54321


Changed up the order of exercises.
45-60 second rests between sets.
Title: Re: IroNat
Post by: IroNat on August 22, 2021, 06:24:25 AM
8/22/21

Ab crunch - 100
Squats - 3x12
Leg extensions - 3x15
Leg curls - 3x15
Incline barbell press - 3x12
Incline db fly - 3x12
Wide grip front lat pulldowns - 3x12
Barbell rows - 3x12
Seated db press - 3x12
Rear db lateral raise - 3x12
Rear barbell shrugs - 3x12
Barbell curls superset Tricep cable pushdowns - 3x12
Incline db curls superset Bent over cable tricep extensions - 3x12
Stiff leg deadlift - 1x15
1 leg calf raise - 50 reps each leg
Seated calf raises - 50 reps
Ab wheel

later...
Neck harness superset Neck front plate raises - 3x25
Block pinch - 3x5
Title: Re: IroNat
Post by: IroNat on August 24, 2021, 06:23:30 AM
Ab crunch - 100
Squats - 3x12
Leg extensions - 3x15
Leg curls - 3x15
Incline barbell press - 3x12
Incline db fly - 3x12
Wide grip front lat pulldowns - 3x12
Barbell rows - 3x12
Seated db press - 3x12
Rear db lateral raise - 3x12
Rear barbell shrugs - 3x12
Front barbell shrugs - 3x12
Barbell curls superset Tricep cable pushdowns - 3x12
Incline db curls superset Bent over cable tricep extensions - 3x12
Stiff leg deadlift - 1x15
1 leg calf raise - 50 reps each leg
Seated calf raises - 50 reps
Ab wheel

later...
Neck harness superset Neck front plate raises - 3x25
Block pinch - 3x5

Title: Re: IroNat
Post by: IroNat on August 26, 2021, 05:01:09 PM
8/26/21

Chest, shoulders, tri's

Ab crunch - 100
Bench press - 3x10-15
Dips - 3xmax reps
Db rear laterals - 2x12-15
Rear barbell shrugs - 3x12-15
Tricep pushdowns - 3x12-20
Bent over tri extension - 3x12
1 leg calf raises - 3xMaxReps

Same workout more or less but going with a 2-day split for awhile.
Title: Re: IroNat
Post by: IroNat on August 27, 2021, 06:21:41 AM
8/27/21

Legs, back, biceps

Squats - 3x12
Leg extensions - 3x20
Barbell rows - 3x12
Wide grip front lat pulldowns - 3x12
Incline db curls - 5x12
Seated calf raises - 3x15
Stiff leg deadlift - 1x15
Ab wheel
Title: Re: IroNat
Post by: IroNat on August 28, 2021, 06:46:19 AM
8/28/21

Ab crunch - 100
Incline barbell press - 3x10-15
Dips - 2xMaxReps
Upright rows - 3x12
Db rear laterals - 2x12-15
Close grip bench press - 3x8-12
Tricep cable pushdown - 2x12-15
1 leg calf raises - 3xMaxReps
Neck harness & Neck plate raise - 2x25
Title: Re: IroNat
Post by: IroNat on August 29, 2021, 07:45:14 AM
8/29/21

Squats - 3x12
Leg extensions - 2x20
Leg curls - 2x15
Wide grip front lat pulldowns - 3x12
Barbell rows - 2x12
Barbell curls - 5x12
Seated calf raises - 3x15
Pinch block - 5333
Ab wheel
Title: Re: IroNat
Post by: IroNat on August 30, 2021, 06:34:58 AM
8/30/21

Ab crunch - 100
Incline flyes - 3x15-20
Dips - 3xMaxReps
Seated db press - 3x12
Db rear laterals - 3x15
Barbell front shrugs - 3x15-20
Bent over tricep extension - 3x10-15
Db curls - 2x12
1 leg calf raises - 3xMaxReps
Title: Re: IroNat
Post by: IroNat on August 31, 2021, 04:26:52 AM
8/31/21

Leg extensions - 5x20
Leg curls - 5x15
Wide grip front lat pulldowns - 3x12
Db rows - 2x12
Barbell curls - 3x12
Db concentration curls - 3x12
Seated calf raises - 3x15
Neck harness & Neck plate raises - 3x25 each
Ab wheel
Title: Re: IroNat
Post by: IroNat on September 02, 2021, 08:17:25 AM
9/2/21

Incline press - 3x12
Dips - 3xMaxReps
Upright rows - 3x12
Db rear laterals - 3x15
Close grip bench - 2x12
Lying db tri extensions - 3x15
Hammer curls - 2x12
Standing calf raises - 3xMaxReps
Ab wheel
later...
Bench press partials - 2x25
Title: Re: IroNat
Post by: IroNat on September 03, 2021, 06:12:37 AM
9/3/21

Ab crunches - 100
Stick twists - 2 minutes
Leg extensions - 3x20
Leg curls - 3x15
Partial squats - 1x25
Partial bench press - 2x25
Wide grip front lat pulldowns - 4x12-15
Incline db curls - 4x12
Db concentration curls - 2x12
Tricep pushdowns - 2x12
Seated calf raises - 3x15
later...
Neck harness & Neck plate raises - 3x25 each
Pinch block - 543333
Title: Re: IroNat
Post by: IroNat on September 04, 2021, 07:25:28 AM
9/4/21

Leg extensions - 3x20
Leg curls - 3x15
Partial bench press - 2x25
Dips - 2xmax reps
Close grip front lat pulldowns - 3x15
Seated db press - 2x12
Rear barbell shrugs - 2x12
Incline db curls - 3x12
Standing calf raises - 3xmax reps

Have a mild back spasm so no squats today.
Title: Re: IroNat
Post by: IroNat on September 05, 2021, 11:12:40 AM
9/5/21

Ab crunches - 150
Leg extensions - 3x20
Leg curls - 3x15
Partial bench press - 2x12-15
Dips - 2xmax reps
Wide grip front lat pulldowns - 3x15
Incline db curls - 3x12
Seated calf raises - 3xmax reps
Neck harness - 3x25
Neck fron plate raises - 3x25
Pinch block - 3x5
Title: Re: IroNat
Post by: IroNat on September 06, 2021, 05:36:08 AM
9/6/21

Leg extensions - 3x20
Leg curls - 3x15
Partial bench press - 22,19
Dips - 2xmax reps
Close grip front lat pulldowns - 3x15
Seated db press - 2x12
Db concentration curls - 3x9-15
Standing calf raises - 2xmax reps

Still have that back spasm.
Title: Re: IroNat
Post by: IroNat on September 07, 2021, 05:40:02 AM
9/7/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 22,20 reps
Weighted Dips - 2x12-15
Front straight arm lat pulldowns - 2x15
Upright bb rows - 2x12
Bb curls - 2x12
Seated calf raises - 2xmax reps
Neck harness - 2x25
Neck front plate raises - 2x25
Wrist roller - 1 set
Ab wheel

Very good pump today.
Back is still not right.
Title: Re: IroNat
Post by: Primemuscle on September 07, 2021, 03:52:55 PM
9/7/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 22,20 reps
Weighted Dips - 2x12-15
Front straight arm lat pulldowns - 2x15
Upright bb rows - 2x12
Bb curls - 2x12
Seated calf raises - 2xmax reps
Neck harness - 2x25
Neck front plate raises - 2x25
Wrist roller - 1 set
Ab wheel

Very good pump today.
Back is still not right.

Yesterday I spent an hour in the front garden bent over at the waist or squatting while trimming the groundcover from around the flag stones. When I woke up this morning, I thought my back was broken. Fortunately after walking around for several minutes, it began to loosen up. Feels fine now.
Title: Re: IroNat
Post by: IroNat on September 08, 2021, 05:38:44 AM
9/8/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 14, 11 reps
Seated db press - 2x12
Front straight arm lat pulldowns - 2x15
Incline db curls - 2x12
Standing calf raises - 2xmax reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on September 09, 2021, 06:22:33 AM
9/9/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 2x12
Close grip lat pulldowns - 2x15
Upright Bb rows - 2x12
Db concentration curls - 2x12
Seated calf raises - 2xmax reps
Neck harness - 2x25
Neck front plate raises - 2x25
Pinch block - 5,3,3,3,3
Wrist roller - 1 set
Ab wheel

8 full body workouts in 8 days.
Note I have reduced the volume.
Title: Re: IroNat
Post by: IroNat on September 10, 2021, 05:54:07 AM
9/10/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 14,10
Wide grip lat pulldowns - 2x15
Front straight arm lat pulldowns - 2x12-15
Standing db press - 2x12
Incline db curls - 2x10-12
1 leg calf raises - 2xmax reps
Wrist roller - 1 set
Ab wheel

Next week off.
Title: Re: IroNat
Post by: IroNat on September 15, 2021, 07:52:21 AM
9/15/21

Power clean & press - sets of 3-6 reps, adding weight, clean & press every rep up to a top set of 3 reps
1 leg calf raise - 1 set max reps
Title: Re: IroNat
Post by: oldtimer1 on September 15, 2021, 05:10:00 PM
9/15/21

Power clean & press - sets of 3-6 reps, adding weight, clean & press every rep up to a top set of 3 reps
1 leg calf raise - 1 set max reps

Clean and press might be the best weight exercise ever. If  could do one exercise this might be it.
Title: Re: IroNat
Post by: IroNat on September 16, 2021, 06:10:13 AM
Clean and press might be the best weight exercise ever. If  could do one exercise this might be it.

Agreed.  Even though I've been doing shrugs and presses regularly I still could feel it in my upper back and traps after doing them.

>

9/16/21

Power clean & press - sets of 2-6 reps, adding weight, clean & press every rep up to a top set of 2 reps
Barbell curls - 3x10-15
Weighted dips - 2x12
Seated calf raise - 50 reps
Wrist roller - 1 set
Ab wheel
Title: Re: IroNat
Post by: IroNat on September 17, 2021, 04:18:35 AM
9/17/21

Power clean & press - sets of 5-6 reps
1 leg calf raise - 50 reps
Ab wheel
later...
Pinch block - 53333
Weighted dips - 1x15
Title: Re: IroNat
Post by: IroNat on September 18, 2021, 05:58:47 AM
9/18/21

Muscle clean & press - sets of 2-6 reps, adding weight, clean & press every rep up to a top set of 2 reps
Barbell curls - 3x10-12
Weighted dips - 2x12
Seated calf raise - 50 reps
Wrist roller - 1 set
Neck harness & neck plate front raise - 2x25
Ab wheel
Title: Re: IroNat
Post by: IroNat on September 19, 2021, 08:36:15 AM
9/19/21

Muscle clean & press - sets of 5 reps
Barbell curls - 3x12-15
1 leg calf raise - 50 reps
Weighted Dips - 2x12
Pinch block - 3x5
Rode bike for 45 minutes around town.

Take next two days off.
Title: Re: IroNat
Post by: IroNat on September 19, 2021, 09:06:58 AM
A simple and refreshing drink:

Ice
1 jigger vodka or whisky
Lime slice squeezed into glass
Fill with seltzer
Title: Re: IroNat
Post by: Primemuscle on September 21, 2021, 06:36:14 PM
A simple and refreshing drink:

Ice
1 jigger vodka or whisky
Lime slice squeezed into glass
Fill with seltzer

I have neither vodka, whisky or seltzer water in the house at the moment....but damn, that really seems like it would hit the spot. The state liquor stores close at 8:00 pm. You've tempted me....I think my preference is for vodka with lime and seltzer. Does lime juice work just as well?
Title: Re: IroNat
Post by: IroNat on September 22, 2021, 03:54:19 AM
I have neither vodka, whisky or seltzer water in the house at the moment....but damn, that really seems like it would hit the spot. The state liquor stores close at 8:00 pm. You've tempted me....I think my preference is for vodka with lime and seltzer. Does lime juice work just as well?


I would think so depending on how much you use.  Not too much would be needed.

You can also buy lime flavored seltzer.
Title: Re: IroNat
Post by: IroNat on September 22, 2021, 06:39:39 AM
9/22/21

Muscle clean & press - sets of 3-6 reps
Barbell curls - 3x8-15
Seated calf raise - 50 reps
Weighted Dips - 2x15
Neck harness and neck front plate raises - 2x25
Wrist roller - 1 set
Stability ball reverse hypers -2x25
Ab wheel
later...
Leg extensions - 2x30
Title: Re: IroNat
Post by: IroNat on September 22, 2021, 06:41:49 AM
These are good...you feel it in your hamstrings and glutes.

My hamstrings want to cramp up.  Better than leg curls methinks.

Stability ball reverse hyperextension.

(https://i.ytimg.com/vi/ALM2ZOEtCXw/maxresdefault.jpg)

Title: Re: IroNat
Post by: IroNat on September 23, 2021, 06:26:19 AM
9/23/21

Power clean & press - sets of 2-6
Barbell curls - 2x8-12
1 leg calf raise - 50 reps
Weighted Dips - 2x12
Ball hypers - 2x25
Ab wheel
Hammer grip raises
Title: Re: IroNat
Post by: The Scott on September 23, 2021, 08:08:43 PM
I can't remember if I posted that I bought some adjustable dumbells.  They are from 11 to 55 pounds.  My son likes them but I cannot use that much without getting very sore so I ordered another pair that goes from 5 to 25 lbs.  I did the 11 lbs okay but the 22 I tried really screwed me up for a few days so I am gong to be using the others along with some 5 lb. and 7 lb. plates

I have next week off for multiple doctor appointments and tests so I will try the new wimpy DBs sometime then.   

For the record and to help bhanky feel better, his legs are bigger than mine. LOL!
Title: Re: IroNat
Post by: IroNat on September 24, 2021, 03:35:08 AM
I can't remember if I posted that I bought some adjustable dumbells.  They are from 11 to 55 pounds.  My son likes them but I cannot use that much without getting very sore so I ordered another pair that goes from 5 to 25 lbs.  I did the 11 lbs okay but the 22 I tried really screwed me up for a few days so I am gong to be using the others along with some 5 lb. and 7 lb. plates

I have next week off for multiple doctor appointments and tests so I will try the new wimpy DBs sometime then.   

For the record and to help bhanky feel better, his legs are bigger than mine. LOL!

Sounds good, Scott.
Title: Re: IroNat
Post by: IroNat on September 24, 2021, 06:56:25 AM
9/24/21

Power clean & press (clean & press every rep) - sets of 5 - light day
Barbell curls - 2x12
Weighted Dips - 2x12-14
Seated calf raise - 50 reps
Pinch block - 5,4,3
Neck harness - 2x25
Neck front plate raises - 2x25
Ball hypers - 2x25
Ab wheel
Title: Re: IroNat
Post by: The Scott on September 24, 2021, 07:37:04 PM
Sounds good, Scott.

Thanks, Nat!
Title: Re: IroNat
Post by: IroNat on September 25, 2021, 07:49:35 AM
9/25/21

Power clean & press (clean & press every rep) - sets of 2-5
Barbell curls - 2x12
Weighted Dips - 2x12-15
1 leg calf raise - 50 reps
Wrist roller - 1 set
Neck harness - 2x25
Neck front plate raises - 2x25
Ball hypers - 2x25
Ab wheel
Title: Re: IroNat
Post by: IroNat on September 26, 2021, 06:13:05 AM
9/26/21

Power clean & press (clean & press every rep) - 5's
Barbell curls - 2x12
Weighted Dips - 2x13
1 leg calf raise - 50 reps
Title: Re: IroNat
Post by: IroNat on September 28, 2021, 08:23:57 AM
9/28/21

Power clean & press - Work up to a top set of 4 press reps
Power cleans - 3 sets of 2 reps adding weight
Barbell curls - 2x10-12
Weighted Dips - 2x12-15
1 leg calf raise - 50 reps
Pinch block - 3x5
Neck harness - 2x25
Ball hypers - 2x25
Ab wheel
Title: Re: IroNat
Post by: IroNat on September 29, 2021, 05:29:03 AM
9/29/21

Power clean & press - Work up to a top set of 4 press reps
Leg extension - 2x25-30
Weighted Dips - 2x13-15
Seated calf raise - 50 reps
Neck front plate raise - 2x25
Wrist roller - 1 set
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on September 30, 2021, 06:43:54 AM
9/30/21

Power clean & press - 5s & 3s.  All reps cleaned.
Barbell shrugs - 2x12-15
1 leg calf raise - 50 reps
Weighted Dips - 15 and 14 reps
Neck harness - 2x25
Block pinch - 3x5
No abs today.
Title: Re: IroNat
Post by: IroNat on October 01, 2021, 11:23:43 AM
10/1/21

Power clean & press - 5's & 3's
Barbell shrugs - 2x15-20
Barbell curls - 2x8-10
Weighted Dips - 2x15
Leg extensions - 1x30
Seated calf raise - 50 reps
Neck harness - 2x25
Wrist roller - 1 set
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on October 02, 2021, 06:47:14 AM
10/2/21

Power clean & press - 5's & 3's
Barbell shrugs - 2x15-20
Upright rows - 2x10
Barbell curls - 2x8-10
1 leg calf raises - 50 reps
Weighted Dips - 2x15
Neck front plate raises - 2x25
Wrist roller - 1 set
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on October 05, 2021, 06:00:31 AM

10/5/21

Power clean & press - 8x2
Leg extensions - 2x25-30
1 leg calf raises - 50 reps
Weighted Dips - 2x16
Neck harness - 2x25
Ball hypers - 1 set max reps
Ab wheel

Title: Re: IroNat
Post by: IroNat on October 06, 2021, 05:46:49 AM
10/6/21

Power clean & press - 1x3 and 7x2
Leg extensions - 1xmax reps
Seated calf raises - 60 reps
Weighted Dips - 2x12
Neck front plate raises - 1xmax reps
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on October 07, 2021, 05:31:23 AM
10/7//21

Power clean & press - 2x3 and 6x2
1 leg calf raises - 60 reps
Title: Re: IroNat
Post by: IroNat on October 09, 2021, 06:53:17 AM
10/9/21

Power clean & press - 3x3 and 5x2
1 leg calf raises - 100 reps
Weighted dips - 2x12-15
Leg extensions - 1 set max reps
Neck harness - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on October 10, 2021, 05:16:52 AM
10/10/21

Power clean & press - 4x3 and 4x2
1 leg calf raises - 100 reps
Weighted dips - 2x15
Leg extensions - 1 set max reps
Neck front plate raises - 1 set max reps
Wrist roller
Title: Re: IroNat
Post by: IroNat on October 11, 2021, 07:24:21 AM
10/11/21

Power clean & press - 5x3 and 3x2
1 leg calf raises - 100 reps
later...
Weighted dips - 2x9-12
Leg extensions - 2x25-40
Pinch block - 543222
Ball hypers -1xMax reps
Ab wheel
Bench press - 6x2
Title: Re: IroNat
Post by: IroNat on October 13, 2021, 08:54:38 AM
10/13/21

Power clean & press - 6x3 and 2x2 (clean every rep)
1 leg calf raises - 100 reps each leg
Barbell curls - 2x10-12
later...
Leg extensions - 1x40
Bench press - 6x2
Db rear raises - 2x15-20
Neck harness - 1xMaxReps
Ball hypers -1xMax reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on October 14, 2021, 06:02:12 AM
10/14/21

Power clean & press - 7x3 and 1x2 (clean every rep)
1 leg calf raises - 100 reps each leg
later...
Dips - 2x10
Leg extensions - 1xmaxreps
Db rear raises - 1xmaxreps
Neck front plates raises - 1xmaxreps
Wrist roller - 1xmaxreps
Title: Re: IroNat
Post by: IroNat on October 15, 2021, 06:15:50 PM
10/15/21

Incline press barbell - 3x5 & 1x3
Wide lat pulldown - 2x20
Title: Re: IroNat
Post by: IroNat on October 16, 2021, 11:52:12 AM
10/16/21

Power clean & press - 8x3
Seated calf raises - 150 reps
Db curls  1x25
Pinch block - 54322
Ball hypers - 1 set max reps
Ab wheel

Title: Re: IroNat
Post by: IroNat on October 18, 2021, 08:11:04 AM
10/18/21

Power clean & press - 8x2 (clean every rep)
Barbell curls - 2x20
1 leg calf raises - 100 reps each leg
Dips - 2x10
Leg extensions - 2x15-25
Neck harness - 1xmaxreps
Ball hypers - 1xmaxreps
Ab wheel
Wrist roller - 1xmaxreps

Title: Re: IroNat
Post by: IroNat on October 19, 2021, 05:59:54 AM
10/19/21

Power clean & press - 1x3 & 7x3 (clean every rep)
Seated calf raises - 100 reps
Neck harness - 1 set max reps
Title: Re: IroNat
Post by: IroNat on October 21, 2021, 03:49:53 AM
10/20/21

Power clean & press - 2x3 & 6x2 (clean every rep)
1 leg calf raises - 3 sets max reps
Dips - 15, 10 reps
Neck front plate raises - 1 set max reps
Ball hypers - 1set max reps
Ab wheel
Wrist roller - 1 set max reps
Title: Re: IroNat
Post by: IroNat on October 22, 2021, 06:36:25 AM
10/22/21

Power clean & press - 3x3 & 5x2 (clean every rep)
1 leg calf raises - 3 sets max reps
Seated calf raises - 3 sets max reps
Reverse calf raises - 3 sets max reps
Dips - 15, 10 reps
Neck harness - 1 set max reps
Title: Re: IroNat
Post by: IroNat on October 24, 2021, 07:53:38 AM
10/24/21

Power clean & press - 4x3 & 4x2 (clean every rep)
1 leg calf raises - 3x max reps
Seated calf raises - 3x max reps
Reverse calf raises - 3x max reps
Dips - 15, 10 reps
Leg extensions - 1x max reps
Neck front plate raises - 1x max reps
Pinch block - 53222
Ball hypers - 1x max reps
Ab wheel

Title: Re: IroNat
Post by: IroNat on October 26, 2021, 11:10:15 AM
10/26/21

Power clean & press - 5x3 & 3x2 (clean every rep)
Barbell curls - 2x12
1 leg calf raises - 3x max rep
Reverse calf raises - 3x max reps
Dips - 1x max reps
Leg extensions - 2x max reps
Neck harness - 1x max reps
Ball hypers - 1x max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on October 28, 2021, 09:06:40 AM
10/28/21

Power clean & press - 6x3 & 2x2 (clean every rep)
Barbell curls - 3x12
1 leg calf raises - 3x max reps
Reverse calf raises - 3x max reps
Dips - 6x5 adding weight
Neck front plate raises - 1x max reps
Ball hypers - 1x max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on October 30, 2021, 08:57:30 AM
10/30/21

Power clean & press - 7x3 & 1x2 (clean every rep)
Barbell curls - 5x5
1 leg calf raises - 3x max reps
Reverse calf raises - 3x max reps
Title: Re: IroNat
Post by: IroNat on November 01, 2021, 07:24:58 AM
11/1/21

Power clean & press - 8x3 (clean every rep)
Barbell curls - 12,5,5,5,3
1 leg calf raises - 3x max reps
Reverse calf raises - 3x max reps
Dips - 1x17
Neck front plate raises - 1x max reps
Pinch block - 5,3,2,2,2
Ball hypers - 1x max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on November 04, 2021, 07:05:44 AM
11/4/21

Power clean & press - 7x2 pyramiding weight each set (clean every rep)
Standing Db press - 3x5
Barbell curls - 3x10-12
Deadlifts - 3x3
1 leg calf raises - 3x max reps
Reverse calf raises - 3x max reps
Neck harness - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on November 06, 2021, 11:18:13 AM
11/6/21

Squats - 3,2,1 x 2
Leg extensions - 3x25-30
Leg curls - 3x12-20
Seated calf - 3xmax reps
Reverse calf - 3xmax reps
Neck plate front raises - 1xmax reps
Ab wheel
later...
Incline barbell press - 3,2,1 x 5
Rear db raises - 3x10-12
Title: Re: IroNat
Post by: IroNat on November 08, 2021, 09:51:42 AM
11/8/21

Power clean & press - 3,2,1 x 4 wave loading (clean every rep)
1 leg calf raises - 1x max reps
Title: Re: IroNat
Post by: IroNat on November 09, 2021, 07:09:54 AM
11/9/21

Deadlift - 3,2,1 x 5 (wave loading)
Seated calf - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: The Scott on November 10, 2021, 07:21:14 AM
I am to start exercise again. Today in fact!  I am not without hope because of people like my family and friends like you and OT with your excellent training threads and on top of that your superb commentary elsewhere on these forums!  I am down 30 lbs too.   ;D ;D

And my brothers have all been giving  me a hard time but I have come to the realization that I am too old to be as big as I was decades ago, LOL!

Well, at least my ego is still huge.  ;D
Title: Re: IroNat
Post by: IroNat on November 10, 2021, 11:00:49 AM
I am to start exercise again. Today in fact!  I am not without hope because of people like my family and friends like you and OT with your excellent training threads and on top of that your superb commentary elsewhere on these forums!  I am down 30 lbs too.   ;D ;D

And my brothers have all been giving  me a hard time but I have come to the realization that I am too old to be as big as I was decades ago, LOL!

Well, at least my ego is still huge.  ;D

That's good, Scott.

Start easy.
Title: Re: IroNat
Post by: Primemuscle on November 10, 2021, 12:00:47 PM
I am to start exercise again. Today in fact!  I am not without hope because of people like my family and friends like you and OT with your excellent training threads and on top of that your superb commentary elsewhere on these forums!  I am down 30 lbs too.   ;D ;D

And my brothers have all been giving  me a hard time but I have come to the realization that I am too old to be as big as I was decades ago, LOL!

Well, at least my ego is still huge.  ;D

As long as your ego stays intact you should be in good shape. It is wise of you to rethink how much work you want your heart to do. Extra pounds whether muscle or fat can be hard on one's heart....the one in their chest....not the one in their head.  ;)
Title: Re: IroNat
Post by: oldtimer1 on November 10, 2021, 04:05:21 PM
I am to start exercise again. Today in fact!  I am not without hope because of people like my family and friends like you and OT with your excellent training threads and on top of that your superb commentary elsewhere on these forums!  I am down 30 lbs too.   ;D ;D

And my brothers have all been giving  me a hard time but I have come to the realization that I am too old to be as big as I was decades ago, LOL!

Well, at least my ego is still huge.  ;D

Down 30lbs is outstanding.  As I have said before, do what you can while realizing your limitations. In other words do what you can do. You can't compare what you did prior to the injury. Your new reality gives you new goals to reach in the parameters of your limitations.

  My wife had her spinal cord surgery and after recuperating worked up to walking four blocks.  I tried to walk with her too keep her company and she would tell me on several occasions to slow down. I thought I was walking slow but it was too fast for her.  I let her lead from then on and walked a step back. She was exhausted after her walk but to her credit she was working hard. I think some people with limitations in reality are working out just as hard as person running or lifting with inhuman performance standards like a 5 minute mile.  My wife was walking very slowly but she was working as hard as she could. I'm happy for her even though it's a slow recovery. I did everything for her for long time. Combing her hair because she couldn't move her arms to do that task.  Carrying everything for her. The list goes on in such mundane things like washing her hair. Now she is recovering after surgery at a slow pace but it's a forward path.  I just reminded her a couple of days ago how when she was young she could do a standing back flip day in and day out.  I have never been able to do that, lol.
Title: Re: IroNat
Post by: Primemuscle on November 10, 2021, 05:13:17 PM
Down 30lbs is outstanding.  As I have said before, do what you can while realizing your limitations. In other words do what you can do. You can't compare what you did prior to the injury. Your new reality gives you new goals to reach in the parameters of your limitations.

  My wife have her spinal cord surgery and after recuperating worked up to walking four blocks.  I tried to walk with her too keep her company and she would tell me on several occasions to slow down. I thought I was walking slow but it was too fast for her.  I let her lead from then on and walked a step back. She was exhausted after her walk but to her credit she was working hard. I think some people with limitations in reality are working out just as hard as person running or lifting with inhuman performance standards like a 5 minute mile.  My wife was walking very slowly but she was working as hard as she could. I'm happy for her even though it's a slow recovery. I did everything for her for long time. Combing her hair because she couldn't move her arms to do that task.  Carrying everything for her. The list goes on in such mundane things like washing her hair. Now she is recovering after surgery at a slow pace but it's a forward path.  I just reminded her a couple of days ago how when she was young she could do a standing back flip day in and day out.  I have never been able to do that, lol.

You are a good an caring partner to your wife. Maybe don't remind her of yesteryears' physical feats for awhile. Instead praise her for what she's accomplishing today.
Title: Re: IroNat
Post by: IroNat on November 11, 2021, 08:07:57 AM
11/11/21

Incline barbell press - 3,2,1 x 3 wave loading
1 leg calf raise - 1 set
Title: Re: IroNat
Post by: The Scott on November 11, 2021, 08:34:53 AM
Down 30lbs is outstanding.  As I have said before, do what you can while realizing your limitations. In other words do what you can do. You can't compare what you did prior to the injury. Your new reality gives you new goals to reach in the parameters of your limitations.

  My wife had her spinal cord surgery and after recuperating worked up to walking four blocks.  I tried to walk with her too keep her company and she would tell me on several occasions to slow down. I thought I was walking slow but it was too fast for her.  I let her lead from then on and walked a step back. She was exhausted after her walk but to her credit she was working hard. I think some people with limitations in reality are working out just as hard as person running or lifting with inhuman performance standards like a 5 minute mile.  My wife was walking very slowly but she was working as hard as she could. I'm happy for her even though it's a slow recovery. I did everything for her for long time. Combing her hair because she couldn't move her arms to do that task.  Carrying everything for her. The list goes on in such mundane things like washing her hair. Now she is recovering after surgery at a slow pace but it's a forward path.  I just reminded her a couple of days ago how when she was young she could do a standing back flip day in and day out.  I have never been able to do that, lol.

Please give your wife my best!
Title: Re: IroNat
Post by: The Scott on November 11, 2021, 05:40:17 PM
"Sigh"...Here goes. 

Today I did three sets of vertical machine bench press with (I hate what is happening to me, LOL!) 40 to 60 lbs. supersetted with pulldowns with 50 lbs.  All sets were for 10 to 20 reps. 

Next 40 lbs. pec-dec supersetted with 20 lbs. DB bentover rows 3 sets of 10 to 20 reps.   

One set of standing waist twists for 500 reps.   

As punishment for my effete abilities I am currently listening to the new ABBA channel on SiriusXM.  Actually, I like ABBA and it reminds me of when I was a bouncer at a disco in the 70s.  Somewhat good times not nearly as good as I recall but I am happy to be able to recall them all the same! 

I am frustrated but admitting my weakness will hopefully help me to continue to train in an effort to get better and better. Wes is another gentleman here whose training ethic I admire. 
Title: Re: IroNat
Post by: IroNat on November 12, 2021, 04:06:26 AM
"Sigh"...Here goes. 

Today I did three sets of vertical machine bench press with (I hate what is happening to me, LOL!) 40 to 60 lbs. supersetted with pulldowns with 50 lbs.  All sets were for 10 to 20 reps. 

Next 40 lbs. pec-dec supersetted with 20 lbs. DB bentover rows 3 sets of 10 to 20 reps.   

One set of standing waist twists for 500 reps.   

As punishment for my effete abilities I am currently listening to the new ABBA channel on SiriusXM.  Actually, I like ABBA and it reminds me of when I was a bouncer at a disco in the 70s.  Somewhat good times not nearly as good as I recall but I am happy to be able to recall them all the same! 

I am frustrated but admitting my weakness will hopefully help me to continue to train in an effort to get better and better. Wes is another gentleman here whose training ethic I admire. 

Scott,

Take small steps and enjoy the journey.
Title: Re: IroNat
Post by: IroNat on November 12, 2021, 07:16:40 AM
11/12/21

Squats - 3,2,1 x 4 waves
Seated calf raise - 1 set max reps
Title: Re: IroNat
Post by: Primemuscle on November 13, 2021, 05:45:10 PM
"Sigh"...Here goes. 

Today I did three sets of vertical machine bench press with (I hate what is happening to me, LOL!) 40 to 60 lbs. supersetted with pulldowns with 50 lbs.  All sets were for 10 to 20 reps. 

Next 40 lbs. pec-dec supersetted with 20 lbs. DB bentover rows 3 sets of 10 to 20 reps.   

One set of standing waist twists for 500 reps.   

As punishment for my effete abilities I am currently listening to the new ABBA channel on SiriusXM.  Actually, I like ABBA and it reminds me of when I was a bouncer at a disco in the 70s.  Somewhat good times not nearly as good as I recall but I am happy to be able to recall them all the same! 

I am frustrated but admitting my weakness will hopefully help me to continue to train in an effort to get better and better. Wes is another gentleman here whose training ethic I admire.

Whatever you can accomplish is better than doing nothing. And, without giving anything away, when Wes so recently got back into the game, it was a rough go. I am amazed at how quickly he progressed....I think he is too.
Title: Re: IroNat
Post by: IroNat on November 15, 2021, 06:13:22 AM
11/15/21

Power clean & press, squat, incline press, deadlift - all 4x1
1 leg calf - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on November 16, 2021, 06:28:15 AM
11/16/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on November 17, 2021, 08:14:12 AM
11/17/21

2 dumbbell clean & press, squat, incline press, deadlift - all 4x1

Title: Re: IroNat
Post by: IroNat on November 18, 2021, 06:56:40 AM
11/18/21

2 dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raise - 1 set max reps
Ab wheel
Pinch block - 5432111

Training inside now so no barbell overhead pressing due to ceiling height.
Title: Re: IroNat
Post by: The Scott on November 19, 2021, 09:32:20 AM
11/19/21

Five sets of vertical machine bench press with 20 to 50 pounds for sets of 10 to 50 reps.  Each set was super-setted with  a set of cable rows with the same weight and rep range.  Ten sets total. 

Those druggie guys do their "Road To Dialysis The wOak Classic, so maybe I should do a Road To Fookit?  LOL!

I am encouraged by this and OT's thread.  Thank you gentlemn.
Title: Re: IroNat
Post by: IroNat on November 19, 2021, 10:30:28 AM
11/19/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Title: Re: IroNat
Post by: IroNat on November 19, 2021, 10:31:12 AM
11/19/21

Five sets of vertical machine bench press with 20 to 50 pounds for sets of 10 to 50 reps.  Each set was super-setted with  a set of cable rows with the same weight and rep range.  Ten sets total. 

Those druggie guys do their "Road To Dialysis The wOak Classic, so maybe I should do a Road To Fookit?  LOL!

I am encouraged by this and OT's thread.  Thank you gentlemn.

Small steps, bro.

Enjoy the journey.
Title: Re: IroNat
Post by: IroNat on November 20, 2021, 09:28:21 AM
11/20/21

2 dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raise - 1 set max reps
Airdyne - five 20 second intervals
Title: Re: IroNat
Post by: IroNat on November 21, 2021, 07:33:13 AM
11/21/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Ab wheel
Airdyne - 5 intervals

Same everyday for the main moves.  Adding weight every few workouts.
Title: Re: IroNat
Post by: IroNat on November 22, 2021, 11:44:25 AM
11/22/21

2 dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raise - 1 set max reps
Ball hypers - 1 set max reps
Pinch block - 5432211
Title: Re: IroNat
Post by: IroNat on November 23, 2021, 06:05:24 AM
11/23/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers
Ab wheel
Airdyne - 5 intervals
Title: Re: IroNat
Post by: IroNat on November 24, 2021, 10:23:37 AM
11/24/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps bodyweight
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on November 25, 2021, 06:10:26 AM
11/25/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Airdyne - 5x20 second intervals
Grip work
Title: Re: IroNat
Post by: IroNat on November 26, 2021, 06:51:08 PM
11/26/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps with dumbbell
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on November 27, 2021, 06:34:39 AM
11/27/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Grip work - Pinch block, wrist curls, finger rolls
Airdyne - 5x20 second intervals
Title: Re: IroNat
Post by: IroNat on November 28, 2021, 01:21:51 PM
11/28/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on November 29, 2021, 06:15:39 AM
11/29/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps with dumbbell
Grip work
Title: Re: IroNat
Post by: IroNat on November 30, 2021, 06:47:56 AM
11/30/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Ab wheel
Ball hyperextensions - 1 set max reps
Airdyne - 5x20 second intervals
Title: Re: IroNat
Post by: IroNat on December 01, 2021, 07:04:15 AM
12/01/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps with dumbbell
Grip work

Title: Re: IroNat
Post by: oldtimer1 on December 01, 2021, 07:32:38 AM
When you dumbbell clean do you start with the dumbbells at your sides or between your legs?  Do you catch the dumbbell with hand palms facing forward or palms facing each other. I have very limited exposure to cleaning dumbbells.   
Title: Re: IroNat
Post by: IroNat on December 01, 2021, 03:04:35 PM
When you dumbbell clean do you start with the dumbbells at your sides or between your legs?  Do you catch the dumbbell with hand palms facing forward or palms facing each other. I have very limited exposure to cleaning dumbbells.   

I start with the dumbbells on the floor outside my feet, hip width.  Narrow stance about  6-8 inches (inside of feet).

From the floor to the shoulders in one motion, palms facing each other.

Then press not a jerk.

I was doing this in my garage with a barbell but for cold weather I'm in the basement pressing between the floor joists.
Title: Re: IroNat
Post by: Primemuscle on December 01, 2021, 03:57:10 PM
I start with the dumbbells on the floor outside my feet, hip width.  Narrow stance about  10-12 inches.

From the floor to the shoulders in one motion, palms facing each other.

Then press not a jerk.

I was doing this in my garage with a barbell but for cold weather I'm in the basement pressing between the floor joists.

Don't you hate low ceilings? When I had a house with a basement the ceiling was not more than 7 ft. and maybe less. This required I do many exercises sitting down that would normally be done standing. I think the ceiling in my garage is high enough that I could press overhead in a standing position....never tried.
Title: Re: IroNat
Post by: IroNat on December 01, 2021, 06:21:22 PM
Don't you hate low ceilings? When I had a house with a basement the ceiling was not more than 7 ft. and maybe less. This required I do many exercises sitting down that would normally be done standing. I think the ceiling in my garage is high enough that I could press overhead in a standing position....never tried.

I'm 6'2" and with my arms up probably close to 9 feet.  Add on the diameter of a 45 lb. plate and there's not many basements that high.

As it is I press the dumbbells standing up.
Title: Re: IroNat
Post by: IroNat on December 02, 2021, 11:00:20 AM
12/2/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Ab wheel
Ball hyperextensions - 1 set max reps

Went for a bike ride on an old rail trail a few miles away.  It's a little over 8 miles.
Very cool ride through farmland and rural areas.
Made it to the end and on the way back after a couple miles the crankshaft on the bike came loose.
Had to walk the bike 5 miles back to the launch point.
Title: Re: IroNat
Post by: IroNat on December 03, 2021, 07:58:16 AM
12/3/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps with dumbbell
Grip work
Title: Re: IroNat
Post by: IroNat on December 04, 2021, 06:51:28 AM
12/4/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers
Ab wheel
Airdyne - 5 intervals
Title: Re: IroNat
Post by: IroNat on December 05, 2021, 10:03:18 AM
12/5/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Title: Re: IroNat
Post by: IroNat on December 06, 2021, 04:57:08 AM
12/6/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps with dumbbell
Grip work
Title: Re: IroNat
Post by: Primemuscle on December 06, 2021, 02:50:56 PM
I'm 6'2" and with my arms up probably close to 9 feet.  Add on the diameter of a 45 lb. plate and there's not many basements that high.

As it is I press the dumbbells standing up.

Oh the pains of being tall.  ;D  Kidding, 6'2" is ideal. Wish I was that height.
Title: Re: IroNat
Post by: IroNat on December 07, 2021, 09:13:34 AM
12/7/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Ab wheel
Ball hyperextensions - 1 set max reps
Title: Re: IroNat
Post by: IroNat on December 08, 2021, 08:14:15 AM
12/8/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Grip work

Same stuff, different day.
Title: Re: IroNat
Post by: Primemuscle on December 08, 2021, 11:06:58 AM
12/8/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Grip work

Same stuff, different day.

Same here. Still going strong with the Elite 3 bands. When I feel a little pumped the next day, I know I did good. Today and tomorrow are scheduled days of rest and recovery. I'll be back at it on Friday.

 
Title: Re: IroNat
Post by: IroNat on December 08, 2021, 06:16:08 PM
Same here. Still going strong with the Elite 3 bands. When I feel a little pumped the next day, I know I did good. Today and tomorrow are scheduled days of rest and recovery. I'll be back at it on Friday.

 

Good going!
Title: Re: IroNat
Post by: IroNat on December 09, 2021, 07:26:39 AM
12/9/21

Dumbbell clean & press, squat, incline press, deadlift - worked up to a top set of 1
1 leg calf raises - 1 set max reps with dumbbell
Ball hypers  - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on December 10, 2021, 06:24:43 AM
12/10/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Grip work
Airdyne - 5x20 second intervals
Title: Re: IroNat
Post by: IroNat on December 12, 2021, 03:07:19 AM
12/11/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set
Title: Re: IroNat
Post by: IroNat on December 12, 2021, 05:47:41 AM
12/12/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Title: Re: IroNat
Post by: IroNat on December 13, 2021, 08:01:51 AM
12/13/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 2 sets max reps
Grip work - pinch block 3x20 seconds, wrist curls both ways 3x20 reps
Title: Re: IroNat
Post by: IroNat on December 14, 2021, 06:26:13 AM

12/14/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set

Title: Re: IroNat
Post by: IroNat on December 15, 2021, 11:44:11 AM
12/15/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 sets max reps
Grip work
15 mile bike ride
Title: Re: IroNat
Post by: IroNat on December 16, 2021, 07:18:53 AM
12/16/21

*Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set
5 mile bike ride

*I'm lifting everyday of the week. 
This is possible because the volume is low (single reps) and the weights are in the range of 70-90%.
Weight is gradually increased over a 3 week period from 70-90%.

Title: Re: IroNat
Post by: IroNat on December 17, 2021, 01:55:18 PM
12/17/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Grip work - pinch block 3x20 seconds, wrist curls both ways 3x20 reps
Title: Re: IroNat
Post by: IroNat on December 18, 2021, 07:10:14 AM
12/18/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers - 1 set
Ab wheel - 1 set
Title: Re: IroNat
Post by: IroNat on December 19, 2021, 09:30:58 AM
12/19/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Title: Re: IroNat
Post by: IroNat on December 20, 2021, 06:24:21 AM

12/20/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Grip work - pinch block 3x20 seconds, wrist curls both ways 3x20 reps
Airdyne - 5x20 sec intervals
Title: Re: IroNat
Post by: IroNat on December 21, 2021, 08:16:22 AM
12/21/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers - 1 set
Ab wheel - 1 set
Title: Re: IroNat
Post by: IroNat on December 22, 2021, 05:50:19 AM
12/22/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
One leg calf - 1 set max reps
Grip work - pinch block 54322, wrist curls both ways 3x20 reps
Airdyne - 5x20 sec intervals
Title: Re: IroNat
Post by: IroNat on December 23, 2021, 06:59:07 AM
12/23/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated Calf - 1 set
Ball hypers - 1 set
Ab wheel - 1 set
Title: Re: IroNat
Post by: IroNat on December 24, 2021, 11:59:01 AM
12/24/21

Two dumbbell clean & press, squat, incline press, deadlift - all 4x1
Grip work - pinch block 543, wrist curls both ways 3x20 reps
Title: Re: IroNat
Post by: IroNat on December 25, 2021, 12:13:05 PM
12/25/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set
Title: Re: IroNat
Post by: IroNat on December 26, 2021, 09:04:25 AM
12/26/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated Calf - 4x15
Title: Re: IroNat
Post by: bhank on December 26, 2021, 11:41:27 AM
You are telling me you are doing this everyday?

Dumbbell clean & press, squat, incline press, deadlift - all 4x1

Is that 4 sets of 1 for each exercise?

Doesn't get a little stale doing everything daily when do the muscles recover?
Title: Re: IroNat
Post by: IroNat on December 27, 2021, 05:59:20 AM
You are telling me you are doing this everyday?

Dumbbell clean & press, squat, incline press, deadlift - all 4x1

Is that 4 sets of 1 for each exercise?

Doesn't get a little stale doing everything daily when do the muscles recover?

Glad you stopped by Bhanky. 

This routine is out of Steve Justa's book "Rock, Iron, Steel".  A pure strength/power routine.  Not hypertrophy.

https://www.amazon.com/Rock-Iron-Steel-Book-Strength/dp/0926888072

Here's how it works.

Start the cycle with weights at 70% of max.  Work sets are 4 sets of 1 rep for each exercise everyday.  7 days a week/365 days a year.

Add 5 lbs to pressing exercises every third workout.  1,2,3,add,2,3,add,2,3,add, etc.  In the case of dumbbells, add 2.5 lbs to each bell.
Add 10 lbs to squat and deadlift every fourth workout.  1,2,3,4,add,2,3,4,add,2,3,4,add,etc.
You end up around 95% of max at the end of three weeks.
Every 3 weeks test for max.  Based on new max, start new cycle at 70%.

No other exercises, however, I do calves and grip plus some light ab stuff.

Recovery is not a problem because volume is always low.  Intensity is also low until the end of the cycle.  The routine is self-regulating as you always adjust back to 70% which is like deloading.

I have one more week to go in this cycle and I'm at 85% of max. 

You could do this routine forever if you wanted if you didn't mind the repetitive nature of it and it met with your goals.
Title: Re: IroNat
Post by: IroNat on December 27, 2021, 09:10:20 AM
12/27/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Grip work - pinch block 54333, wrist curls both ways 3x20 reps
Airdyne - 5x20sec intervals
Title: Re: IroNat
Post by: IroNat on December 28, 2021, 10:00:40 AM
12/28/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set

Title: Re: IroNat
Post by: IroNat on December 29, 2021, 08:35:59 AM
12/29/21

Two dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set
Grip work - pinch block 54333, wrist curls both ways 3x20 reps
Title: Re: IroNat
Post by: jpm101 on December 29, 2021, 08:52:39 AM
True, under controlled conditions an every day workout plan has produced results, both strength and muscle mass increases.

 As IroNat suggest in so many words, allowing for not overtaxing the CNS in any one very brief workout session, a body will progress steadily . Even to the extent of 2 workouts a day , spaced  like morning and early evening. . There will be a point of reaching a plateau, with the body needing a pause (rest) to readapt it's self.  These every day programs are only meant for short periods of 2 weeks...to the extreme 3 weeks. After a break period of a few days to a week, than back to that everyday training plan if inclined.  The mental approach to these everyday programs can be a challenge for most. Everyday workouts are not always something most guys want to do.

Physical treatment rehab centers will usually have a person on daily light controlled workouts for a while. 

The old Soviet and Eastern block Olympic weightlifting teams had trained twice, some times three times a training day, everyday. But with very brief spaced out individual training period (of course their drug use was no big secret, even to  Olympic committee's) .  If remembering right, Art Jones had a working theory of doing everyday training also.
Title: Re: IroNat
Post by: Primemuscle on December 29, 2021, 11:17:33 AM
One advantage I've found with everyday workouts is when you do them at approximately the same time each day, the routine becomes second nature and I am less likely to miss workouts.

At the moment, I am doing a leg routine on a daily basis, squats, leg raises, calf raises, lunges and stiff legged toe touches. One set for each bodyweight only. I am currently at 45 reps on all but the lunges, which I only recently added to the routine.   
Title: Re: IroNat
Post by: IroNat on December 30, 2021, 08:04:26 AM
12/30/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers - 1 set
Ab wheel - 1 set
Title: Re: IroNat
Post by: IroNat on December 31, 2021, 07:58:13 AM
12/31/21

Dumbbell clean & press, squat, incline press, deadlift - went for 1 rep max on all
1 leg calf raises - 2 set sets
Wrist curls - 3x20 both ways
28 mile bike ride
Title: Re: IroNat
Post by: Primemuscle on December 31, 2021, 02:12:22 PM
12/31/21

Dumbbell clean & press, squat, incline press, deadlift - went for 1 rep max on all
1 leg calf raises - 2 set sets
Wrist curls - 3x20 both ways
28 mile bike ride

One leg calf raises seems like a good way to double the resistance. My only problem is a difficulty with balance....I'll just have to make sure if I fall, I land somewhere soft.  ;D Did my usual routine last night although I felt a bit crappy which was probably a result of the flu shot I had on Wednesday. Never felt sick, thank goodness, just tired even though I had plenty of sleep.
Title: Re: IroNat
Post by: IroNat on December 31, 2021, 04:23:38 PM
One leg calf raises seems like a good way to double the resistance. My only problem is a difficulty with balance....I'll just have to make sure if I fall, I land somewhere soft.  ;D Did my usual routine last night although I felt a bit crappy which was probably a result of the flu shot I had on Wednesday. Never felt sick, thank goodness, just tired even though I had plenty of sleep.

Hang onto something while you do them.  That's what I do. 
Title: Re: IroNat
Post by: Primemuscle on December 31, 2021, 05:09:05 PM
Hang onto something while you do them.  That's what I do.

This occurred to me, then I wondered if it changes the intensity of the exercise.  Glad to know I am not the only one with balance issues.
Title: Re: IroNat
Post by: IroNat on January 01, 2022, 05:36:29 AM
This occurred to me, then I wondered if it changes the intensity of the exercise.  Glad to know I am not the only on with balance issues.

Balancing on one foot while doing calf raises would be quite a feat.

Title: Re: IroNat
Post by: IroNat on January 01, 2022, 09:50:39 AM
1/1/22

Dumbbell clean & press, squat, incline press, deadlift - 4x1
1 leg calf raises
Title: Re: IroNat
Post by: IroNat on January 02, 2022, 09:36:01 AM
1/2/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Band rear laterals - 1 set max reps
Grip work - pinch block 54333, wrist curls both ways 3x20 reps
Title: Re: IroNat
Post by: IroNat on January 03, 2022, 06:52:25 AM
1/3/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Band face pulls - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel - 1 set
Title: Re: IroNat
Post by: bhank on January 03, 2022, 07:43:37 AM
Do you have any indication this is working? Because logic dictates this isn't going to do much
Title: Re: IroNat
Post by: IroNat on January 04, 2022, 07:05:54 AM
1/4/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Single leg calf raises - 2 sets max reps
Band rear laterals - 1 set max reps
Title: Re: IroNat
Post by: IroNat on January 04, 2022, 07:06:36 AM
Do you have any indication this is working? Because logic dictates this isn't going to do much

I'm getting stronger which is my goal.  Not interested in hypertrophy.
Title: Re: IroNat
Post by: IroNat on January 05, 2022, 05:16:35 AM
1/5/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Incline db flies - 1 set max reps
Grip work - pinch block 54333, wrist curls both ways 3x20 reps
Title: Re: IroNat
Post by: bhank on January 05, 2022, 07:50:48 AM
I'm getting stronger which is my goal.  Not interested in hypertrophy.

How long have you been doing this? What was your baseline? I mean were you a trained athlete to start? You really can't get stronger without muscular hypertrophy once you are a trained athlete.
Title: Re: IroNat
Post by: IroNat on January 05, 2022, 08:23:44 AM
How long have you been doing this? What was your baseline? I mean were you a trained athlete to start? You really can't get stronger without muscular hypertrophy once you are a trained athlete.

Only been doing this routine a couple months.  Too soon to tell results.

I make no assurances I'll stay on this routine.  Undoubtedly will change it up at some point just out of boredom.

Am I a trained athlete?  I'm 63 years old.  Baseline?  My baseline is "right now".

Any hypertrophy that occurs is incidental.  I'm sure there will be some growth but minimal.

I have no desire to get bigger.  My pants all fit me now.  6'2" and 200 lbs.

Dropped from 220 about 8 months ago.

You and I have different goals and are at different points in our lives.
Title: Re: IroNat
Post by: Primemuscle on January 05, 2022, 01:03:40 PM

 I'm 63 years old. 

63...That was a very good year.
Title: Re: IroNat
Post by: IroNat on January 06, 2022, 06:21:52 AM
1/6/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Barbell curls - 1 set max reps (about 20)
Tricep pushdowns - 1 set max reps (about 15)
Ball hypers - 1 set max reps (about 25)
Ab wheel - 1 set of 24
Title: Re: IroNat
Post by: IroNat on January 07, 2022, 06:32:56 AM
1/7/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps
Band rear laterals - 1 set max reps
Barbell upright rows - 1 set max reps
Title: Re: IroNat
Post by: IroNat on January 08, 2022, 08:08:25 AM
1/8/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Incline press - 1 set max reps
Wide lat pulldown - 1 set max reps
Seated calf - 1 set max reps
Grip work - pinch block 54333, wrist curls both ways 3x20 reps

Title: Re: IroNat
Post by: chaos on January 08, 2022, 01:39:25 PM
Do you do your DB clean/presses one arm at a time or together?
Title: Re: IroNat
Post by: IroNat on January 09, 2022, 04:12:33 AM
Do you do your DB clean/presses one arm at a time or together?

Together.  Saves time.

One arm is real good though. 
Title: Re: IroNat
Post by: chaos on January 09, 2022, 08:17:19 AM
Together.  Saves time.

One arm is real good though.
I like the single arm version myself, I feel like I can focus better.

Only been doing this routine a couple months.  Too soon to tell results.

I make no assurances I'll stay on this routine.  Undoubtedly will change it up at some point just out of boredom.


You and I have different goals and are at different points in our lives.
Smart thought process here to keep yourself interested and healthy.
Title: Re: IroNat
Post by: IroNat on January 09, 2022, 10:00:18 AM
1/9/22

Dumbbell clean & press, squat, incline press, deadlift - all 4
Band rear laterals - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on January 10, 2022, 05:59:56 AM
1/10/22

Dumbbell clean & press, squat, incline press, deadlift - today all 1x4 for a change
Single leg calf raises - 1 sets max reps
Pinch block - 54333
Wrist curls - 3x20 both ways
Various isometrics
Title: Re: IroNat
Post by: IroNat on January 11, 2022, 06:19:44 AM
1/11/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel - 1 set of 24
Title: Re: IroNat
Post by: IroNat on January 12, 2022, 06:10:07 AM
1/12/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Band face pulls - 1 set max reps
Band rear laterals - 1 set max reps
Airdyne - 5x20sec intervals
Title: Re: IroNat
Post by: IroNat on January 13, 2022, 07:26:13 AM
1/13//21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps
Pinch block - 54333
Wrist curls - 3x20 both ways
Title: Re: IroNat
Post by: IroNat on January 14, 2022, 06:56:21 AM
1/14/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Squat partials -2x10
Incline press partials - 2x5
Wide lat pulldowns - 1x20
Seated calf - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel - 1 set of 24

Title: Re: IroNat
Post by: IroNat on January 15, 2022, 09:43:39 AM
1/15/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Band rear laterals - 1 set max reps
Close grip lat pulldowns - 1 set max reps
Title: Re: IroNat
Post by: IroNat on January 16, 2022, 08:21:55 AM
1/16/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps
Pinch block - 54333
Wrist curls both ways - 3x20
Title: Re: IroNat
Post by: IroNat on January 17, 2022, 06:38:29 AM
1/17/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf raises - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel - 1 set
Title: Re: IroNat
Post by: IroNat on January 18, 2022, 09:35:17 AM
1/18/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Title: Re: IroNat
Post by: IroNat on January 19, 2022, 03:00:14 PM
1/19/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps
Pinch block - 54321
Wrist curls both ways - 3x20
Title: Re: IroNat
Post by: IroNat on January 20, 2022, 08:10:10 AM
1/20/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf raises - 1 set max reps + rest pause reps x 2
Title: Re: IroNat
Post by: IroNat on January 21, 2022, 08:52:33 AM

1/21/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Band rear laterals - 1 set max reps
Close grip lat pulldowns - 1 set max reps
Title: Re: IroNat
Post by: IroNat on January 22, 2022, 02:29:55 PM
Have worked out every day since 11/15/21...68 consecutive workouts.

Today and tomorrow off.

Monday changing it up to something different.
Title: Re: IroNat
Post by: IroNat on January 24, 2022, 06:55:56 AM
1/24/22

Squat - 5 sets of 3
2 Db clean & press - 5 sets of 3
1 leg bodyweight calf raises - 2 sets max reps
Pinch block - 54321
Wrist curls - 3x20 each way
Title: Re: IroNat
Post by: IroNat on January 26, 2022, 06:12:08 AM
1/26/22

Incline barbell press - 5 sets of 3
Deadlift - 5 sets of 3
Seated calf raises - 2 x15
Ab wheel
10 minutes of isometrics
Title: Re: IroNat
Post by: IroNat on January 28, 2022, 08:09:34 AM
1/28/22

Squats - 5 sets of 3
2 db clean & press - 5 sets of 3
1 leg bodyweight calf raises - 2 sets max reps
Seated calf raises - 2 sets max reps
Pinch block - 54321
Wrist curls - 3x5-10 each way
Isometrics - 10 minutes
Title: Re: IroNat
Post by: IroNat on January 31, 2022, 09:26:17 AM
1/31/22

Incline barbell press - 5 sets of 3
Deadlift - 5 sets of 3
High pulls - 3x5
1 leg calf raises - 2 sets max reps
Seated calf raises - 2 x15
Ab wheel
Airdyne - 5x20sec intervals
Title: Re: IroNat
Post by: IroNat on February 02, 2022, 06:49:30 AM
2/2//22

Squats - 5 sets of 3
2 db clean & press - 5 sets of 3
1 leg bodyweight calf raises - 2 sets max reps
Seated calf raises - 2 sets max reps
Pinch block - 5432111
Wrist roller - 2 sets
Title: Re: IroNat
Post by: IroNat on February 04, 2022, 03:38:47 PM
2/4//22

Squats - 4 sets of 5
Incline press - 5 sets of 5
Deadlift - 4 sets of 5
1 leg body weight calf raises - 2 sets max reps
Seated calf raises - 2 sets max reps
Ab wheel
Title: Re: IroNat
Post by: The Scott on February 05, 2022, 07:59:13 AM
Well done, my friend.  Thanks!  Very inspirational.  I am using real light weight now but if I do it enough it gets heavy, LOL!

But again, thanks for the inspiration.
Title: Re: IroNat
Post by: IroNat on February 06, 2022, 04:52:46 AM
Well done, my friend.  Thanks!  Very inspirational.  I am using real light weight now but if I do it enough it gets heavy, LOL!

But again, thanks for the inspiration.

You inspire me, my friend.
Title: Re: IroNat
Post by: IroNat on February 06, 2022, 04:55:04 AM
2/6//22

Incline press - 2x5 then drop weight and 8x5
Deadlift - 2x5 then drop weight and 8x5
Pinch block - 2x5
Wrist roller - 1 set each way
Title: Re: IroNat
Post by: IroNat on February 08, 2022, 06:35:05 AM
2/8/22

2 Db clean & press - 2x5 then drop weight and 10x5
Deadlift - 2x5 then drop weight and 8x5
1 leg calf raise - 1 set
Seated calf raise - 1 set
Ab wheel -  1 set
Title: Re: IroNat
Post by: IroNat on February 10, 2022, 08:43:12 AM
2/10/22

Incline press - 2x5 then drop weight and 10x5
Deadlift - 2x5 then drop weight and 8x5
1 leg calf raise - 1 set
Ab wheel -  1 set
Title: Re: IroNat
Post by: IroNat on February 13, 2022, 05:54:53 AM
2/13/22

2 db clean & press - 2x5 then drop weight and 11x5
1 leg calf raise - 1 set
Title: Re: IroNat
Post by: IroNat on February 14, 2022, 07:10:02 AM
2/14/22

Deadlift - 2x5 then reduce weight a bit and 11 more sets of 5
Seated calf raise - 1 set
Wrist roller
Title: Re: IroNat
Post by: IroNat on February 15, 2022, 05:55:43 AM
2/15//22

Incline press - 2x5 heavy then drop weight and 11 sets of 5
Ab wheel
Title: Re: IroNat
Post by: IroNat on February 16, 2022, 06:24:55 AM
2/16/22

Deadlift - 2x5 then reduce weight a bit and 12 more sets of 5
One leg calf raise - 1 set
Barbell curls - 1 set
Title: Re: IroNat
Post by: IroNat on February 17, 2022, 06:07:08 AM
2/17/22

2 db clean & press - 2x5 then drop weight and 10 sets of 5
Seated calf raise - 1 set
Barbell curl - 1 set
Ab wheel
Title: Re: IroNat
Post by: IroNat on February 20, 2022, 08:13:12 AM
2/20/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Incline barbell press - 2x5 heavy then reduce weight and 5x5
Barbell curls - 1 set
Seated calf raises - 1 set
Title: Re: IroNat
Post by: IroNat on February 22, 2022, 06:02:21 AM

2/22/22

Deadlift - 2x5 then reduce weight a bit and 5x5
2 Db clean & press - 2x5 then reduce weight a bit and 5x5
One leg calf raise - 1 set
Barbell curls - 1 set

Title: Re: IroNat
Post by: IroNat on February 24, 2022, 10:02:02 AM
2/24/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Incline barbell press - 2x5 heavy then reduce weight and 5x5
Barbell curls - 1 set
Seated calf raises - 1 set
Ab wheel
Title: Re: IroNat
Post by: IroNat on February 27, 2022, 06:14:22 AM
2/27/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Incline barbell press - 1x3, 1x5 heavy then reduce weight and 5x5
Barbell curls - 1 set
1 leg calf raises - 1 set
Title: Re: IroNat
Post by: IroNat on March 01, 2022, 06:24:47 AM
3/1/22

2 Db clean & press - 2x5 heavy then reduce weight and 5x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 5x5
Seated calf raise - 2 sets
Ab wheel

Title: Re: IroNat
Post by: IroNat on March 03, 2022, 05:49:36 AM
3/3/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Barbell curl - 2x5 heavy then reduce weight and 5x5
1 leg calf raise - 2 sets
Title: Re: IroNat
Post by: IroNat on March 04, 2022, 08:00:45 AM
3/4/22

Incline barbell press - 2x5 heavy then reduce weight and 5x5
Seated calf raises - 2 sets
Ab wheel
Title: Re: IroNat
Post by: IroNat on March 07, 2022, 05:45:50 AM
3/7/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Incline barbell press - 2x5 heavy then reduce weight and 5x5
1 leg calf raises - 1 set
Barbell curls - 2x5 heavy then reduce weight and 5x5
Title: Re: IroNat
Post by: IroNat on March 09, 2022, 06:16:50 AM
3/9/22

2 Db clean & press - 1x3, 1x5 heavy then reduce weight and 5x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 5x5
Seated calf raise - 2 sets
Title: Re: IroNat
Post by: IroNat on March 11, 2022, 05:33:14 AM
3/11/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Incline barbell press - 2x5 heavy then reduce weight and 3x5
1 leg calf raises - 2 set
Ab wheel
Grip stuff
Title: Re: IroNat
Post by: IroNat on March 13, 2022, 07:03:19 AM
3/13/22

2 Db clean & press - 1x3, 1x5 heavy then reduce weight and 3x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 3x5
Seated calf raise - 3 sets
Ab wheel
Title: Re: IroNat
Post by: IroNat on March 15, 2022, 06:42:48 AM
3/15/22

Deadlift - 1x3, 1x5 heavy then reduce weight and 3x5
Incline barbell press - 2x5 heavy then reduce weight and 3x5
Wide lat pulldowns - 3x max reps
Grip stuff

When I can get only 3 reps or so with the heaviest set I will adjust the weight down next time and work back up.
Title: Re: IroNat
Post by: IroNat on March 17, 2022, 06:11:38 AM
3/17/22

2 Db clean & press - 2x5 heavy then reduce weight and 3x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 3x5
Standing calf calf raise - 3 sets
Grip:
Lever bar 3x10
Block pinch - 54333
Title: Re: IroNat
Post by: IroNat on March 19, 2022, 12:27:16 PM
3/19/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Incline barbell press - 2x5 heavy then reduce weight and 3x5
Seated calf raises - 3x15

Changed PCV valves in two cars (easy) and spark plugs in one car (pain in azz). 

Rode bike outside 6 miles.
Title: Re: IroNat
Post by: IroNat on March 21, 2022, 06:31:17 AM
3/21/22

2 Db clean & press - 2x5 heavy then reduce weight and 3x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 3x5
Standing calf calf raise - 3 sets
Grip:
Lever bar 3x10
Block pinch - 54333
Title: Re: IroNat
Post by: IroNat on March 23, 2022, 06:07:41 AM
3/23/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Incline barbell press - 2x5 heavy then reduce weight and 3x5
Seated calf raises - 3x15
Ab wheel

These have all been deficit deadlifts while standing on a 45 lb plate.
Title: Re: IroNat
Post by: IroNat on March 25, 2022, 05:46:16 AM
3/25/22

2 Db clean & press - 2x5 heavy then reduce weight and 3x5 - all reps cleaned & pressed
Standing calf calf raise - 3 sets
Rode bike outside 18 1/2 miles.
Title: Re: IroNat
Post by: IroNat on March 28, 2022, 08:34:47 AM
3/28/22

Belt squats - 5x5
Incline press - 2x5 heavy then reduce weight 3x5
Seated calf raise - 3x15

Title: Re: IroNat
Post by: The Scott on March 28, 2022, 01:40:55 PM
Inspirational, thanks!  I am down a lot in bodyweight but still train 3 or 4 times a week for about 15 minutes.  Off today due to problems.   Thanks again for the inspiration, my friend!
Title: Re: IroNat
Post by: IroNat on March 28, 2022, 03:43:19 PM
Inspirational, thanks!  I am down a lot in bodyweight but still train 3 or 4 times a week for about 15 minutes.  Off today due to problems.   Thanks again for the inspiration, my friend!

Thank you, Sir Scott.

I hope you are doing ok.  Glad to hear you are training. 

Are you able to stand while training?
Title: Re: IroNat
Post by: IroNat on March 30, 2022, 10:23:10 AM
3/30/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Seated barbell press - 5,5,3,3,3 pyramid up weight
1 leg calf raises - 3 sets
Title: Re: IroNat
Post by: The Scott on March 30, 2022, 02:15:40 PM
Thank you, Sir Scott.

I hope you are doing ok.  Glad to hear you are training. 

Are you able to stand while training?

I am going to train later today and I think I saw on here in another thread where your spoke of the benefits of barbel rows so I think I will give those a go with 40 or so pounds and maybe 5 sets of whatever I can get up to ten reps per set.   I get dizzy sometimes and fall so this will be a challenge!

If I can't do them safely I do have a vertical bench press that doubles as a rowing setup and it supports my lower legs quite well allowing me to not worry as much about falling.  Life goes on and is still good, my brother!
Title: Re: IroNat
Post by: The Scott on March 30, 2022, 05:43:37 PM
Five sets of machine rows done in superset fashion with five sets of vertical bench presses.  Ugh...50 pounds on the machine which probably translates to a real poundage of 25 or so lbs.

And this is why bhanky is built better than me, LOL!  In all seriousness, good for him.  ;D 

I tried to do a barbell row instead but fell forward but as I had chosen to do them in front of my lat pulldown  machine when I felt myself falling I dropped the bar and fell toward the seat on the pulldown and grabbed it. YES!  Saved myself on that one, LOL!

On Monday I did supersets of Tricep Pushdown with DB Curls.  The weight was 20 lbs for both exercises and I completed 5 sets of 10 reps.  I am normally sore two days later but nothing so far.  Well...My ego is sore, LOL!

Thanks, Nat!
Title: Re: IroNat
Post by: IroNat on March 31, 2022, 03:43:31 AM
Five sets of machine rows done in superset fashion with five sets of vertical bench presses.  Ugh...50 pounds on the machine which probably translates to a real poundage of 25 or so lbs.

And this is why bhanky is built better than me, LOL!  In all seriousness, good for him.  ;D 

I tried to do a barbell row instead but fell forward but as I had chosen to do them in front of my lat pulldown  machine when I felt myself falling I dropped the bar and fell toward the seat on the pulldown and grabbed it. YES!  Saved myself on that one, LOL!

On Monday I did supersets of Tricep Pushdown with DB Curls.  The weight was 20 lbs for both exercises and I completed 5 sets of 10 reps.  I am normally sore two days later but nothing so far.  Well...My ego is sore, LOL!

Thanks, Nat!

Excellente Sir Scott.

Can you do conventional deadlifts?  Start with just the bar or light dumbbells and add a few lbs a week. 

3x5.

Bhanky is superior to all  of us.  :D
Title: Re: IroNat
Post by: The Scott on April 01, 2022, 07:36:03 AM
Excellente Sir Scott.

Can you do conventional deadlifts?  Start with just the bar or light dumbbells and add a few lbs a week. 

3x5.

Bhanky is superior to all  of us.  :D

Yes, bhanky has us all whooped!  I ;D

I have to see some doctors today but will look into deadlifts with an empty bar as mine weighs maybe 10 to 15 lbs.?  It is one of those standard 1" X 6' bars.    I tried to go to work yesterday but did not last for long.  My job has been good to me and my family and I might retire later this year as physiclly I am no longer me.   ;D

I used to have a small poster of Steve Reeves in my garage gym.  It came off the wall and on the other side was a picture of two women in string bikinis.  My wife did not like that and told me to throw it away.  I agreed with her and pointed out that I only used the Reeves side for inspiration but threw it away to appease her.

Time to get one of bhanky!

Be well, brother!
Title: Re: IroNat
Post by: IroNat on April 01, 2022, 08:52:58 AM
Yes, bhanky has us all whooped!  I ;D

I have to see some doctors today but will look into deadlifts with an empty bar as mine weighs maybe 10 to 15 lbs.?  It is one of those standard 1" X 6' bars.    I tried to go to work yesterday but did not last for long.  My job has been good to me and my family and I might retire later this year as physiclly I am no longer me.   ;D

I used to have a small poster of Steve Reeves in my garage gym.  It came off the wall and on the other side was a picture of two women in string bikinis.  My wife did not like that and told me to throw it away.  I agreed with her and pointed out that I only used the Reeves side for inspiration but threw it away to appease her.

Time to get one of bhanky!

Be well, brother!

Ha-ha!  That's a good one about the poster.

Regards Bhanky, I'm sure he would be glad to send you an autographed photo of himself in his last contest. 
Title: Re: IroNat
Post by: IroNat on April 01, 2022, 08:53:42 AM
4/1/22

Belt squats - 5x5
Incline press - 2x5 heavy then reduce weight 3x5
Seated calf raise - 3x15

Taking next week off.
Title: Re: IroNat
Post by: IroNat on April 10, 2022, 05:55:45 AM
4/10/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Seated barbell press - 2x5 heavy then reduce weight and 8x5
Wide lat pulldowns - 5x10-15
1 leg calf raises - 3 sets
Wrist roller - 3 sets
Title: Re: IroNat
Post by: IroNat on April 12, 2022, 06:05:29 AM
4/12/22

Incline press - 2x5 heavy then reduce weight 8x5
Deadlift - 2x5 heavy then reduce weight 8x5
Seated calf raise - 5x15
Wrist roller - 3 sets
Title: Re: IroNat
Post by: IroNat on April 14, 2022, 06:39:10 AM
4/14/22

Barbell clean & press - 3x3 and 3x2
Db lateral raises - 6x3
1 leg calf raises - 6 sets
Block pinch - 5543322
Wrist roller - 3 sets
Barbell curls - 5x3 and 3x3
Title: Re: IroNat
Post by: IroNat on April 15, 2022, 08:43:23 AM
4/15/22

28 mile bike ride
Title: Re: IroNat
Post by: IroNat on April 17, 2022, 10:18:38 AM
4/17/22

Deadlifts - 1 hour of 2 rep sets
1 leg calf raise -  3 sets
Barbell curls - 5x5
Title: Re: IroNat
Post by: IroNat on April 18, 2022, 06:46:32 AM
4/18/22

Incline press barbell - 1 hour of 2 rep sets
Seated calf raises -  3x15
Wrist roller - 3 sets
Title: Re: IroNat
Post by: IroNat on April 20, 2022, 08:19:59 AM
4/20/22

Jefferson lift - 1 hour of 2 rep sets.
1 leg calf raises - 3 sets
Leg extension - 5x30
Leg curls - 3x10-15
Title: Re: IroNat
Post by: IroNat on April 21, 2022, 07:46:52 AM
4/21/22

Standing barbell press - 1 hour of 2 rep sets.
later...
Barbell curls -5x5
Pinch block -54322
Wrist roller
Title: Re: IroNat
Post by: IroNat on April 24, 2022, 08:07:44 AM
4/24/22

Barbell rows - 5x5
Deficit deadlift - 3x2
Leg extensions - 3x30
Leg curls - 3x15
Seated calf raises - 3x15
Title: Re: IroNat
Post by: The Scott on April 24, 2022, 06:19:54 PM
Just finished 5 sets of 5 to 10 reps with 10 lb and 15 lb. DBs doing laterals for the shoulders.  That's it.  Pulse rate was high 120s after that but that is okay as it is starting back down now.  Thanks IroNat for the inspiration!  I have a couple of doctor appointments later in the week and then another the following week.   ;D
Title: Re: IroNat
Post by: IroNat on April 25, 2022, 04:18:39 AM
Just finished 5 sets of 5 to 10 reps with 10 lb and 15 lb. DBs doing laterals for the shoulders.  That's it.  Pulse rate was high 120s after that but that is okay as it is starting back down now.  Thanks IroNat for the inspiration!  I have a couple of doctor appointments later in the week and then another the following week.   ;D

Excellent, my friend.
Title: Re: IroNat
Post by: IroNat on April 25, 2022, 06:48:18 AM
4/25/22

Incline barbell press - 1 hour of 2 rep sets
Close grip lat pulldowns - 5x12
Barbell curls - 5x10
Title: Re: IroNat
Post by: IroNat on April 27, 2022, 05:54:59 AM
4/27/22

Barbell clean & press - 8x2
Deadlift - 8x2
Barbell shrugs - 3x10-20
later...
1 leg calf raises - 3 sets
Db side laterals  - 3x10-12
Db rear laterals - 3x10-12
Barbell curls - 3x10
Wrist roller
Title: Re: IroNat
Post by: ThisisOverload on April 28, 2022, 02:39:07 PM
4/25/22

Incline barbell press - 1 hour of 2 rep sets
Close grip lat pulldowns - 5x12
Barbell curls - 5x10

What's the thought process behind the 2 rep sets for one hour?

I've never done anything like that before.
Title: Re: IroNat
Post by: IroNat on April 28, 2022, 04:48:02 PM
What's the thought process behind the 2 rep sets for one hour?

I've never done anything like that before.

It's just a mind game.

You end up doing 10-15 sets of 2 in an hour if you rest 3-5 minutes between sets.

And you concentrate on just one or two big compound exercises each workout, a press, pull, or squat.
Title: Re: IroNat
Post by: IroNat on April 29, 2022, 06:03:20 AM
4/29/22

Incline barbell press, Barbell rows - 1 hour of supersets of 2 reps
Leg extension - 6x20
Leg curls - 8x12
Seated calf raises - 3x12
Wrist roller
Title: Re: IroNat
Post by: IroNat on May 01, 2022, 06:08:49 AM
5/1/22

Barbell clean & press - 10x2
Title: Re: IroNat
Post by: IroNat on May 02, 2022, 09:18:09 AM
5/2/22

Leg extensions - 10x20
Leg curls - 2x12 (cramped up so had to stop)
Pinch block - 54322
Wrist roller
Title: Re: IroNat
Post by: IroNat on May 03, 2022, 09:09:20 AM
5/3/22

Flat bench press - 9x2 then 3x10
Deadlift - 9x2
Close grip lat pulldown - 3x12
Seated calf raises - 3x15
Ab roller
Title: Re: IroNat
Post by: IroNat on May 04, 2022, 06:34:50 AM
5/4/22

Barbell clean & press - 8x2
Pin squats - 8x2
Title: Re: IroNat
Post by: IroNat on May 05, 2022, 05:17:02 AM
5/5/22

Z press - 5x5
Flat bench press - 5x5
Close grip lat pulldown - 10x5
Barbell curls - 5x10
1 leg calf raise - 5x12-15
later...
Leg extensions - 5x20
Leg curls - 1x15 (been getting wicked cramps in my leg bicep so only did one easy set)
Grip stuff - Pinch block, grip machine, lever bar, wrist roller
Title: Re: IroNat
Post by: IroNat on May 06, 2022, 09:13:11 AM
5/6/22

Standing alternate db press - 5x5
Dips - 2x12
Snatch deadlift - 4x2
Wide lat pulldown - 3x12
Leg curl - 1x12
Title: Re: IroNat
Post by: IroNat on May 07, 2022, 07:39:43 AM
5/7/22

Was going to take today off but got the urge so had at it.

Seated front barbell pin press chin height - Sets of 3 for 1/2 hour - 1-2 minute rests so around 10 sets.
superset with lat pulldowns...
Close grip lat pulldowns - Sets of 6 for 1/2 hour

Farmers walk - 3x40 feet.
Title: Re: IroNat
Post by: IroNat on May 09, 2022, 06:48:39 AM
5/9/22

Leg extensions - 10x20
Squats - 5x5
Leg curls - 2x12
Z press - 5x5
Bench press - 5x5
Wide lat pulldowns - 8x12
Barbell curls - 5x12
Seated calf raise - 5x15
Ab wheel
Title: Re: IroNat
Post by: IroNat on May 10, 2022, 07:05:44 AM
5/10/22

Barbell clean & press - 7x2 and 1x3
Bench press - 2x5, 3x3
Close lat pulldown - 5x6
Farmers walk -2x80 feet
Title: Re: IroNat
Post by: IroNat on May 11, 2022, 05:38:27 AM
5/11/22

Leg extensions - 5x20
alternated with...
Seated behind neck press - 5x10
alternated with...
Wide lat pulldowns - 5x12

Barbell squats - 5x5
Leg curls - 2x12
1 leg calf raises - 5x15
Title: Re: IroNat
Post by: IroNat on May 12, 2022, 07:08:30 AM
5/12/22

Bb clean & press - 555533
Upright row - 2x10
Deadlift - 55333
later...
Bench press - 55533
Band rear laterals - 1x30
Seated calf raise - 2 sets max reps
Title: Re: IroNat
Post by: IroNat on May 13, 2022, 07:08:15 AM
5/13/22

Barbell squat - 5x3
Leg curls - 3x12
Z press - 4x3
Bench press - 4x3
Close lat pulldown - 4x8
Abs
Title: Re: IroNat
Post by: IroNat on May 14, 2022, 10:26:28 AM
5/14/22

Barbell clean & press - 6x2
Deadlift - 3x3
later...
Bench press - 3x3
Wide lat pulldown - 3x8
Farmers walk - 3x 80 feet
Pinch block - 554333
Wrist roller
Ab wheel
Title: Re: IroNat
Post by: IroNat on May 16, 2022, 05:23:05 AM
5/16/22

Alternated sets:
Behind neck press - 6x5
Close grip lat pulldown - 6x8
Leg extension - 6x20

Alternated sets:
Bench press - 3x8
Wide lat pulldown - 3x12
Leg curls - 3x12

Alternated sets:
1 leg calf raise - 3x15
Wrist roller - 3 sets.
Title: Re: IroNat
Post by: IroNat on May 17, 2022, 05:02:58 AM
5/17/22

Barbell clean & press - 4x2 and 1x5
later...
Bench press - 6x3
Farmers walk - 6x40 feet
Lever bar (grip)
Ab wheel
Title: Re: IroNat
Post by: IroNat on May 18, 2022, 07:02:10 AM
5/18/22

Barbell squat - 5 singles
Z press - 5x5
Incline barbell press - 3x6
Close lat pulldown - 3x12
Wrist roller - 3 sets
later...
Barbell clean & press -10x2
Title: Re: IroNat
Post by: IroNat on May 19, 2022, 06:45:29 AM
5/19/22

Clean & press - sets of 2 to a top set
Squat - sets of 5 to a top set
Bench press - sets of 3 to a top set
Wide lat pulldown - 3x12
Seated calf raise - 3x12
Title: Re: IroNat
Post by: IroNat on May 20, 2022, 05:19:09 AM

5/20/22

Clean & press - doubles and singles
Squat - sets of 3 to a top set
Incline press - sets of 5 to a top set alternated with barbell rows
Barbell rows - sets of 5
Wrist roller
Ab wheel
Title: Re: IroNat
Post by: IroNat on May 21, 2022, 10:41:07 AM
5/21/22

Squats - 5x5
Behind neck press - 5x5
1 leg calf raise - 3x15
Farmers walk - 3x40 ft
Title: Re: IroNat
Post by: IroNat on May 22, 2022, 05:49:26 AM
5/22/22

Bench press - Sets of 3 to a top set.
superset
Pendley rows - Sets of 3

Leg extensions - 3x20
Leg curls - 3x12
Seated calf raise - 3x10-15
Wrist roller
Ab wheel

Later...

Seated front barbell press - 3x3
Db shrugs - 3x12

Title: Re: IroNat
Post by: IroNat on May 23, 2022, 01:19:46 PM
5/23/22

Clean & press - 3x2
Incline press - 6x3
Close grip lat pulldown - 6x12
Title: Re: IroNat
Post by: IroNat on May 24, 2022, 06:28:52 AM
5/24/22

Behind neck press seated - 6x3
Leg extensions - 6x20
Bench press - 5x3
Leg curls - 3x12
1 leg calf raises - 3x15
Band rear laterals - 1 set max reps

*Tweaked my lower back on Monday so no squatting or lower back stuff for a few days..
Title: Re: IroNat
Post by: IroNat on May 25, 2022, 08:52:26 AM
5/25/22

Seated front barbell press - 6x3
Wide lat pulldowns - 6x3
Rear barbell shrugs - 5x12
Seated calf raise - 3x10-15
Pinch block - 543322
Wrist roller - 1 set
Title: Re: IroNat
Post by: IroNat on May 26, 2022, 05:12:20 AM
5/26/22

Bench press - Sets of 3 and 1's.
Close grip pulldowns - 3x10
Free squats - 5 sets
Leg curls - 3x12
later...
Clean & press - 3x3

Title: Re: IroNat
Post by: IroNat on May 27, 2022, 07:26:44 AM
5/27/22

Clean & press - 8x3
Wide lat pulldown - 3x12
Rear barbell shrugs - 3x12
1 leg calf raise - 3x15
Grip machine - 1 set
Wrist roller - 1 set
Free squats -  2 sets
Title: Re: IroNat
Post by: IroNat on May 28, 2022, 07:08:44 AM
5/28/22

Clean & press - 8x2
Bench press - 3x3
Close grip lat pulldown - 3x12
Free squats - 3 sets
Seated calf raise - 3x12-15
Neck raises - 1x20 each way
Title: Re: IroNat
Post by: IroNat on May 29, 2022, 08:51:01 AM
5/29/22

Clean & press - 3s and 2s
Free squat - 4 sets
1 leg calf raises - 75 reps
later...
Incline press - 3s and 1s
Barbell rows -5x3
Barbell shrugs - 3x10
Isometrics
Title: Re: IroNat
Post by: IroNat on May 30, 2022, 09:11:52 AM
5/30/22

Clean & press - 3s and 2s
Free squat - 2 sets
Barbell shrugs - 3x10
Title: Re: IroNat
Post by: IroNat on June 01, 2022, 11:22:04 AM
6/1/22

Clean & press - 9x2
Barbell shrugs - 3x12
1 leg calf raise - 75 reps
later...
Incline press - 3x5
Wide lat pulldown - 3x12
Title: Re: IroNat
Post by: IroNat on June 02, 2022, 09:45:34 AM
6/2/22

Clean & press - 3's,2's,1's - 10 sets
Barbell shrugs - 5x5
Later...
Incline press - 4x2
Close grip lat pulldown - 2x12
Title: Re: IroNat
Post by: IroNat on June 04, 2022, 09:34:57 AM
6/4/22

Clean & press - pyramiding singles, about 20 singles
Barbell rows - 3x6
Barbell shrugs - 3x10
Free squats - 2 sets
1 leg calf raises - 75 reps
Title: Re: IroNat
Post by: IroNat on June 05, 2022, 07:53:55 AM
6/5/22

Clean & press - 4x1 and 1x6
Close grip incline press - 4x3 and 1x2
High pulls from floor - 5x2
Title: Re: IroNat
Post by: IroNat on June 06, 2022, 06:20:56 AM
6/6/22

Clean & press - 3x3 and 3x2
Title: Re: IroNat
Post by: IroNat on June 07, 2022, 08:35:51 AM
6/7/22

Incline press - 8x2
Farmers walk - 2x40 feet
Seated calf - 75 reps
Title: Re: IroNat
Post by: IroNat on June 08, 2022, 10:38:26 AM
6/8/22

Power clean & press - 8x2
Snatch pull - 3x5
Title: Re: IroNat
Post by: IroNat on June 09, 2022, 08:01:13 AM
6/9/22

Incline press - 8x2
Farmers walk - 3x40ft
1 leg calf raises - 75 reps
Title: Re: IroNat
Post by: IroNat on June 11, 2022, 08:32:51 AM
6/11/22

Power clean & press - 8x2
Barbell rows - 3x10
Barbell shrugs - 2x10-15

Title: Re: IroNat
Post by: IroNat on June 12, 2022, 11:25:11 AM
6/12/22

Incline press - 8x2
Close grip lat pulldown - 5x10
Seated calf raises - 75+ reps
Title: Re: IroNat
Post by: IroNat on June 14, 2022, 05:40:41 AM
6/14/22

Power clean & press - 8x2
Barbell rows - 2x10
Barbell shrugs - 2x12-15
1 leg calf raises - 75+reps
Title: Re: IroNat
Post by: IroNat on June 15, 2022, 06:35:54 AM
6/15/22

Incline press - 8x2
Band rear laterals - 3 sets max reps
Farmers walk - 2x40ft
Seated calf raises - 75+ reps
Title: Re: IroNat
Post by: IroNat on June 17, 2022, 06:34:47 AM
6/17/22

Seated barbell press (no back support) - 8x2
Barbell shrugs - 3x6
Band rear laterals - 3 sets max reps
Farmers walk - 3x40ft
Suitcase carry - 1x40 ft
1 leg calf raises - 75+ reps
Title: Re: IroNat
Post by: IroNat on June 18, 2022, 08:08:22 AM
6/18/22

Dips - 5x10
Free squats - 5x10

Title: Re: IroNat
Post by: IroNat on June 20, 2022, 07:20:56 AM
6/20/22

Squats -  8x2
Seated front barbell press (no back support) - 8x2
Seated calf raise - 75+reps
later...
Barbell shrugs - 8x10-12
Rear dumbbell shrugs  - 3x10-12
Title: Re: IroNat
Post by: IroNat on June 21, 2022, 11:14:21 AM
6/21/22

Weighted Dips - 3x10
Band rear laterals - 3xMaxReps
Farmers walk - 2x40ft
Title: Re: IroNat
Post by: IroNat on June 23, 2022, 06:52:44 AM
6/23/22

Squats -  8x2
Seated front barbell press (no back support) - 8x2
1 leg calf raise - 75+reps
Barbell shrugs - 3x10-12
Title: Re: IroNat
Post by: ThisisOverload on June 23, 2022, 05:03:55 PM
You are every consistent.

Have you seen any good gains by training calves so frequently?
Title: Re: IroNat
Post by: IroNat on June 23, 2022, 05:37:03 PM
You are every consistent.

Have you seen any good gains by training calves so frequently?

They get pumped pretty good.  My calves are just average though.  I don't measure them but they are proportional to my body.

Lately I've been doing 75+ reps total, as many sets to get at least 75 (usually 3-4 sets) with no more than 10 seconds rest between sets.

I train them just about every workout so around 4-5 times a week.

I hardly ever trained calves when I was young.
Title: Re: IroNat
Post by: IroNat on June 24, 2022, 08:46:53 AM
6/24/22

Weighted Dips - 4x10
Band rear laterals - 3xMaxReps
Farmers walk - 3x40ft
Seated calf raises - 75 reps
Title: Re: IroNat
Post by: IroNat on June 26, 2022, 08:06:18 AM
6/26/22

Squats -  8x2
Seated front barbell press (no back support) - 8x2
Barbell shrugs - 5x6-8
1 leg calf raise - 75+reps
Title: Re: IroNat
Post by: IroNat on June 27, 2022, 07:53:20 AM
6/27/22

Weighted Dips - 3x10
Farmers walk - 3x40ft
Seated calf raises - 75 reps
Title: Re: IroNat
Post by: ThisisOverload on June 28, 2022, 01:40:05 PM
They get pumped pretty good.  My calves are just average though.  I don't measure them but they are proportional to my body.

Lately I've been doing 75+ reps total, as many sets to get at least 75 (usually 3-4 sets) with no more than 10 seconds rest between sets.

I train them just about every workout so around 4-5 times a week.

I hardly ever trained calves when I was young.

Cool, i find mine respond well to high reps.

But i have good calves due to genetics, so i think most anything helps.

I like to train them in the 20-30 rep range.
Title: Re: IroNat
Post by: IroNat on June 29, 2022, 09:30:52 AM
6/29/22

Squats - 8x2
Seated front barbell press (no back support) - 8x2
1 leg calf raise - 75+reps
Title: Re: IroNat
Post by: IroNat on June 30, 2022, 05:36:01 AM
6/30/22

Weighted Dips - 4x10
Farmers walk - 4x40ft
Barbell shrugs -3x10
Wide barbell curls -3x12-15
Seated calf raises - 75 reps
Title: Re: IroNat
Post by: IroNat on July 02, 2022, 06:38:37 AM
7/2/22

Squats - 8x2
Seated front barbell press (no back support) - 8x2
Rear db laterals - 3x12
Wide barbell curls - 3x12
1 leg calf raise - 75+reps
Title: Re: IroNat
Post by: IroNat on July 03, 2022, 08:26:37 AM
7/3/22

Weighted Dips - 3x10
Farmers walk - 3x40ft
Barbell shrugs -3x8-10
Wide barbell curls -3x10-12
Seated calf raises - 75 reps

Title: Re: IroNat
Post by: IroNat on July 06, 2022, 07:33:27 AM
7/6/22

Power clean & press - 8x2
Wide barbell curls - 3x12
later...
Barbell shrugs - 3x8-10
1 leg calf raises - 100 reps

Have not clean & pressed in my garage for about 3 weeks because I've had tendonitis in my left forearm (goes back about 20 years to an injury and recurs periodically if I screw it up).  It's been feeling better so gave it a shot and we'll see.
I've been doing seated front presses.  I noticed the seated presses increased my strength in the standing press.
Title: Re: IroNat
Post by: IroNat on July 07, 2022, 06:49:53 AM
7/7/22

Squats - 8x2
Weighted Dips - 3x10
Farmers walk - 3x40ft
Power barbell shrugs -5x5
Seated calf raises - 100 reps
Title: Re: IroNat
Post by: IroNat on July 09, 2022, 05:46:34 AM
7/9/22

Seated barbell press (no back support) - 8x2
Weighted dips - 3x10
Power barbell shrugs - 5x6
1 leg calf raises - 100 reps
Title: Re: IroNat
Post by: IroNat on July 10, 2022, 06:56:38 AM

7/10/22

Squats - 8x2
Wide grip barbell curls - 3x10
Seated calf raises - 100 reps
Title: Re: IroNat
Post by: IroNat on July 12, 2022, 09:28:44 AM
7/12/22

Power clean & push press - 6 singles at just about max weight
later...
Weighted dips - 3x10
Pendley rows - 5x6
1 leg calf raises - 100 reps
Wide barbell curls - 3x12
Title: Re: IroNat
Post by: IroNat on July 13, 2022, 08:36:36 AM
7/13/22

Seated front barbell press (no back support) - 8x2
Title: Re: IroNat
Post by: IroNat on July 14, 2022, 10:12:47 AM
7/14/22

Power clean & press - 8x2
Title: Re: IroNat
Post by: wes on July 15, 2022, 04:42:28 PM
Damn good looking workouts buddy.....keep it going.
Title: Re: IroNat
Post by: IroNat on July 16, 2022, 06:21:55 AM
Damn good looking workouts buddy.....keep it going.

(https://media1.tenor.com/images/6819605e906ef1da53eac18e30130d6b/tenor.gif?itemid=16690966)
Title: Re: IroNat
Post by: IroNat on July 16, 2022, 06:23:19 AM
7/16/22

Flat bench press - 8x2
Barbell rows - 5x6
Seated calf raises - 100 reps
Title: Re: IroNat
Post by: IroNat on July 18, 2022, 06:48:29 AM
7/18/22

Power clean & strict press - 10x2
Single leg calf raises - 100 reps
Hammer curls - 3x10
Isometric press from forehead height - 3x10 sec
Isometric clean from ankle height - 3x10 sec
Title: Re: IroNat
Post by: wes on July 18, 2022, 02:14:21 PM
Hey Nat, on your squats just as an example, are you doing eight sets of two reps or two sets of eight reps?
Title: Re: IroNat
Post by: IroNat on July 18, 2022, 02:19:44 PM
Hey Nat, on your squats jut as an example, are you doing eight sets of two reps or two sets of eight reps?

8 sets of 2 reps.

Trying to get stronger in the main lifts so doing low reps.
Title: Re: IroNat
Post by: wes on July 18, 2022, 04:45:38 PM
I got ya`....I used to train in a similar fashion back in the seventies when I was powerlifting.

As a matter if fact your workout are a lot like how I used to train.

I did the three powerlifts,dead hang cleans which I loved and got fairly decent at,strict standing presses etc. etc......I tried snatches but dropped the bar on my skull too many times so I quit  :o......hard freaking lift to master and I started out with a broomstick/pole......never got good at them.
Title: Re: IroNat
Post by: ThisisOverload on July 18, 2022, 10:18:29 PM
I'm understanding your training more Iron.

Keep it going.
Title: Re: IroNat
Post by: IroNat on July 19, 2022, 04:09:02 AM
I'm understanding your training more Iron.

Keep it going.

(https://media1.tenor.com/images/97731c1cb31ec66deef68658d7178144/tenor.gif?itemid=5875307)
Title: Re: IroNat
Post by: IroNat on July 20, 2022, 06:36:58 AM
7/20/22

Zercher squats - 4x5
Bench press - 6,5,4,4,4,3 and 10
Barbell rows - 3x6
Hammer curls - 3x10
Seated calf raise - 100 reps
Title: Re: IroNat
Post by: JackTheRipper on July 20, 2022, 06:50:26 AM
7/10/22

Squats - 8x2
Wide grip barbell curls - 3x10
Seated calf raises - 100 reps
:-\
Title: Re: IroNat
Post by: IroNat on July 20, 2022, 06:54:15 AM
:-\

100 total reps.
Title: Re: IroNat
Post by: JackTheRipper on July 20, 2022, 06:59:51 AM
100 total reps.

ah OK i thought it was 1 set of 100.
Not being a jerk bro but what will you get out of 8 sets of 2 rep squats?
Title: Re: IroNat
Post by: IroNat on July 20, 2022, 09:02:23 AM

ah OK i thought it was 1 set of 100.
Not being a jerk bro but what will you get out of 8 sets of 2 rep squats?

Ah, Grasshopper, you have much to learn.
Title: Re: IroNat
Post by: wes on July 22, 2022, 03:45:50 AM
7/20/22

Zercher squats - 4x5
Bench press - 6,5,4,4,4,3 and 10
Barbell rows - 3x6
Hammer curls - 3x10
Seated calf raise - 100 reps
Good one my friend.

I gave up trying to master Zercher Squats years ago.....they are tough.
Title: Re: IroNat
Post by: JackTheRipper on July 22, 2022, 03:50:10 AM
Ah, Grasshopper, you have much to learn.
I just farted  :-*
Title: Re: IroNat
Post by: IroNat on July 22, 2022, 06:38:52 AM
7/22/22

Power clean & press - 3,2,2,2,2,2,2,2
Hammer curls - 5x10
1 leg calf raises - 100 total reps each leg
Pinch plates
Isometric press - 3x10 sec
Isometric deadlift - 3x10 sec
Title: Re: IroNat
Post by: IroNat on July 22, 2022, 06:39:37 AM
Good one my friend.

I gave up trying to master Zercher Squats years ago.....they are tough.

Hard on the elbows for sure.
Title: Re: IroNat
Post by: JackTheRipper on July 22, 2022, 06:41:15 AM
Hard on the elbows for sure.
then why do them?  ??? why not front squats? trains the same muscles
Title: Re: IroNat
Post by: IroNat on July 22, 2022, 06:42:49 AM
I just farted  :-*

(http://fc03.deviantart.net/fs71/f/2012/128/4/9/supernatural__pull_my_finger_by_rumper1-d4yybxu.gif)
Title: Re: IroNat
Post by: IroNat on July 22, 2022, 06:45:04 AM
then why do them?  ??? why not front squats? trains the same muscles

No pain no gain, bro.
Title: Re: IroNat
Post by: JackTheRipper on July 22, 2022, 06:57:24 AM
No pain no gain, bro.
But why do them?  not hating bro but are front squats not safer & work the same muscles?
Title: Re: IroNat
Post by: IroNat on July 22, 2022, 07:01:48 AM
But why do them?  not hating bro but are front squats not safer & work the same muscles?

Some ask "why"...others ask "why not".

It's a mystery it really is.

https://bachperformance.com/zercher-squat-the-best-damn-lower-body-exercise-youve-never-done/

Title: Re: IroNat
Post by: JackTheRipper on July 22, 2022, 07:03:06 AM
Some ask "why"...others ask "why not".
some never answer a question because they simply have no answer. :D
Title: Re: IroNat
Post by: JackTheRipper on July 22, 2022, 07:07:43 AM
try this.. i´m sure you know this piece of equipment
Title: Re: IroNat
Post by: JackTheRipper on July 22, 2022, 07:11:38 AM
Some ask "why"...others ask "why not".

It's a mystery it really is.

https://bachperformance.com/zercher-squat-the-best-damn-lower-body-exercise-youve-never-done/
someone´s opinion on the internet does not mean anything bro... sorry but no !
you´ll never load your front Quads with Zercher squats like front squats. Infact why even bother? a properly executed Back squat is all you need.
Title: Re: IroNat
Post by: IroNat on July 22, 2022, 10:25:06 AM
Variety is the spice of life, Jack.

There are certainly some exercises that are better than others.

I won't argue about the value of back squatting.  I've done a ton of it over the years and it's great.

Front squatting is really good too.

Using different exercises from time to time eliminates boredom in training.

The harness you linked to is a very old invention.  I'll bet it works really well.

It's available from a number of sellers.

I train at home and have enough equipment to serve my needs though, actually too much.

You should order one and then give a review of it.
Title: Re: IroNat
Post by: JackTheRipper on July 22, 2022, 11:08:27 AM
Variety is the spice of life, Jack.

There are certainly some exercises that are better than others.

I won't argue about the value of back squatting.  I've done a ton of it over the years and it's great.

Front squatting is really good too.

Using different exercises from time to time eliminates boredom in training.

The harness you linked to is a very old invention.  I'll bet it works really well.

It's available from a number of sellers.

I train at home and have enough equipment to serve my needs though, actually too much.

You should order one and then give a review of it.
I will if you buy it & mail it to me, otherwise for me personally ..the Front squat & the Zercher squat are useless in my programme.
Title: Re: IroNat
Post by: IroNat on July 22, 2022, 11:10:52 AM
I will if you buy it & mail it to me, otherwise for me personally ..the Front squat & the Zercher squat are useless in my programme.


Let me know what your program is.

Maybe I can learn something.
Title: Re: IroNat
Post by: JackTheRipper on July 22, 2022, 11:16:19 AM
Let me know what your program is.

Maybe I can learn something.
nothing fancy just squatting & not wasting time with fluff exercises
Title: Re: IroNat
Post by: IroNat on July 22, 2022, 12:52:35 PM
nothing fancy just squatting & not wasting time with fluff exercises

You can't go wrong with that.
Title: Re: IroNat
Post by: wes on July 22, 2022, 04:59:15 PM
Nat..............PLEASE DO NOT FEED THE TROLLS.
Title: Re: IroNat
Post by: IroNat on July 23, 2022, 04:44:28 AM
Nat..............PLEASE DO NOT FEED THE TROLLS.

(https://giffiles.alphacoders.com/234/23465.gif)
Title: Re: IroNat
Post by: JackTheRipper on July 23, 2022, 05:19:16 AM
Nat..............PLEASE DO NOT FEED THE TROLLS.
Wes we know you post your fantasy workouts & never show your outstanding results. So the question is who really is the Troll ?  :D
Title: Re: IroNat
Post by: IroNat on July 24, 2022, 07:29:54 AM
7/24/22

Zercher squats - 3 + 7x2
Bench press - 3 + 7x2
Pinch plates
Seated calf - 100 reps
Isometric press - 3x10 sec
Isometric deadlift - 3x10 sec
Title: Re: IroNat
Post by: IroNat on July 26, 2022, 07:11:21 AM
7/26/22

Power clean and press - 3,3,2,2,2,2,2,2
1 leg calf raise - 100 total reps each leg
Pinch plate isometric  - 2x10 sec
Gripper isometric - 2x10 sec
Overhead press isometric - 1x10 sec
later...
Front, side, rear db raises - all 3x10
Barbell shrugs - 3x10
Farmers walk - 3x40ft
Title: Re: IroNat
Post by: wes on July 26, 2022, 10:34:25 AM
Good stuff brother.....great consistancy.
Title: Re: IroNat
Post by: IroNat on July 26, 2022, 11:10:32 AM
Good stuff brother.....great consistancy.

Thanks, brother-in-iron.

(https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Fmedia.giphy.com%2Fmedia%2FjaIKlITumEPkY%2F200.gif)
Title: Re: IroNat
Post by: IroNat on July 28, 2022, 07:29:43 AM
7/28/22

Bench press - 3,3,2,2,2,2,2,2 and 1x10 reps
Front, side, rear db raises - 3x10 each way
Belt squats - 2x20 reps
Pinch plates isometric - 1x10 sec
Gripper isometric - 1x10 sec
Overhead press isometric - 1x10 sec
Seated calf - 100 reps

Have been dealing with recurring elbow tendonitis for a long time so no bent arm pulling for awhile.
Title: Re: IroNat
Post by: IroNat on July 30, 2022, 06:07:02 AM
7/30/22

Seated front press (no back support) - 3,3,3,2,2,2,2,2
Front, side, rear db raises - 3x10 each way
Farmers walk - 2x40 ft
1 leg calf raise - 100 reps each leg
Pinch plates isometric - 1x10 sec
Grip machine isometric - 1x10 sec
Title: Re: IroNat
Post by: wes on July 31, 2022, 12:20:01 AM
Great workoust brother.....keep `em going.
Title: Re: IroNat
Post by: IroNat on July 31, 2022, 04:43:39 AM
Great workoust brother.....keep `em going.

Much thanks, broseph.
Title: Re: IroNat
Post by: IroNat on August 02, 2022, 06:35:47 AM
8/2/22

Squats - Singles to top single
Seated press - Singles to top single
Deficit deadlift - Singles to top single
Overhead press isometric
Title: Re: IroNat
Post by: IroNat on August 03, 2022, 06:02:58 AM
8/3/22

Squats - Singles to top single
Bench press - Singles to top single
Deficit deadlift - Singles to top single
1 leg calf raise - 100 reps each leg
Title: Re: IroNat
Post by: IroNat on August 04, 2022, 09:11:40 AM
8/4//22

Seated front press - Singles to a top single
Pinch plates isometric - 1x10 sec
Seated calf - 100 reps

Next workout on Monday.
Title: Re: IroNat
Post by: JackTheRipper on August 05, 2022, 09:23:54 AM
8/4//22

Seated front press - Singles to a top single
Pinch plates isometric - 1x10 sec
Seated calf - 100 reps

Next workout on Monday.
What's a single to a top single?
Title: Re: IroNat
Post by: IroNat on August 05, 2022, 10:13:30 AM
What's a single to a top single?

You do singles, adding weight until you hit your target weight, which is the top single.
Title: Re: IroNat
Post by: IroNat on August 08, 2022, 06:40:42 AM
8/8/22

Squats - single reps to a daily max single
Bench press - same as above
1 leg calf raises - 100 reps per leg
Ab wheel
Title: Re: IroNat
Post by: IroNat on August 11, 2022, 07:37:56 AM
8/11/22

Seated front press - 6 singles up to a pre-planned top single
Deficit deadlift - 6 singles up to a pre-planned top single
Seated calf - 100 reps
Ab wheel
Title: Re: IroNat
Post by: wes on August 14, 2022, 04:39:21 AM
Good stuff my brother.
Title: Re: IroNat
Post by: IroNat on August 14, 2022, 05:51:08 AM
Good stuff my brother.

Thanks, IroWes.
Title: Re: IroNat
Post by: IroNat on August 15, 2022, 07:12:47 AM
8/15/22

Squats - 4 single reps to a daily max single
Bench press - same as above
1 leg calf raises - 5 sets max reps per leg
2 sets db rows max reps
Ab wheel
Title: Re: IroNat
Post by: IroNat on August 18, 2022, 06:45:57 AM
8/18/22

Seated front press - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single
Seated calf - 5 sets of max reps
Ab wheel
Leg raises
Title: Re: IroNat
Post by: ThisisOverload on August 18, 2022, 01:42:23 PM
8/18/22

Seated front press - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single

We did something like this when i played football in High School.

Lot's of singles and 5x5.
Title: Re: IroNat
Post by: IroNat on August 19, 2022, 06:27:34 AM
8/19/22

Deficit deadlift - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single
1 leg calf raise - 1 set of max reps each leg
Overhead press isometric - 1x10sec
Ab wheel
Leg raises
Title: Re: IroNat
Post by: IroNat on August 19, 2022, 06:45:51 AM
We did something like this when i played football in High School.

Lot's of singles and 5x5.

Basic movements can't be beat for bang for buck.
Title: Re: IroNat
Post by: IroNat on August 22, 2022, 05:56:06 AM
8/22/22

Bench press - Single reps up to a pre-planned top single, then 10x5reps@ 80% of that top single
Seated calf raise - 1 set of max reps
Ab wheel
Leg raises
Rehab:
EZ bar reverse curls - 5x50reps
superset
Tricep pushdowns -5x30reps
Title: Re: IroNat
Post by: IroNat on August 23, 2022, 06:27:44 AM
8/23/22

Barbell squat - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
1 leg calf raise - 1 set of max reps
Ab wheel
Leg raises
Title: Re: IroNat
Post by: IroNat on August 24, 2022, 09:30:38 AM
8/24/22

20 mile bike ride on a rail trail.
Title: Re: IroNat
Post by: IroNat on August 25, 2022, 06:04:26 AM
8/25/22

Seated front press - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single

Reverse grip EZ bar curls superset Tricep v-bar pushdowns
alternated with:
Regular grip EZ bar curls superset Tricep v-bar pushdowns
6 total sets of 30-50 reps

Seated calf - 1 set of max reps
Ab wheel
Leg raises
Title: Re: IroNat
Post by: IroNat on August 26, 2022, 07:39:00 AM
8/26/22

Deficit deadlift - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single
Overhead press isometric in two positions - 2x10 seconds
1 leg calf raise - 1 set of max reps each leg
Ab wheel
Leg raises
Title: Re: IroNat
Post by: IroNat on August 29, 2022, 06:06:30 AM
8/29/22

Bench press - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
Dips bodyweight superset Wide lat pulldowns - 3xAMRAP
Incline flyes superset Db rows - 3xAMRAP
Seated calf raise - 3xAMRAP
Isometric overhead press in 2 positions - 1x10sec each
Ab wheel
Leg raises
Title: Re: IroNat
Post by: IroNat on August 30, 2022, 07:22:06 AM
8/30/22

Barbell squat - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
Leg extension - 3xAMRAP
Leg curls - 3xAMRAP
1 leg calf raise - 3xAMRAP
Title: Re: IroNat
Post by: The Scott on August 30, 2022, 07:30:07 AM
8/30/22

Barbell squat - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
Leg extension - 3xAMRAP
Leg curls - 3xAMRAP
1 leg calf raise - 3xAMRAP

Well done, brother! 
Title: Re: IroNat
Post by: IroNat on August 30, 2022, 07:39:28 AM
Well done, brother! 

Love you, Scott.  No homo, bro.
Title: Re: IroNat
Post by: The Scott on August 30, 2022, 07:41:33 AM
Love you, Scott.  No homo, bro.

Same here, brother!  I read this thread every few days  because it reminds me of what needs to be done when I am done with what has to be done.  Thanks!
Title: Re: IroNat
Post by: IroNat on September 01, 2022, 08:11:18 AM
9/1/22

Seated front press - Single reps up to a pre-planned top single, then 14 sets of 5 reps @ 80% of that top single
Rear db laterals - 3x12-20 reps
Bent over tricep extensions - 5x12-15 reps
Seated calf - 10 sets of AMRAP
Title: Re: IroNat
Post by: IroNat on September 02, 2022, 06:39:45 AM
9/2/22

Deficit deadlift - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single
Wide lat pulldown - 5x12-15
1 leg calf raise - 1 set of max reps each leg
Ab wheel
Leg raises

Title: Re: IroNat
Post by: The Scott on September 02, 2022, 06:59:33 AM
Excellent session there, Nat! 
Title: Re: IroNat
Post by: IroNat on September 02, 2022, 07:48:26 AM
Excellent session there, Nat! 

I keep plugging away, Bro-Scott.
Title: Re: IroNat
Post by: The Scott on September 02, 2022, 07:50:03 AM
I keep plugging away, Bro-Scott.

Thanks.  I have another Doctor appointment this Tuesday. Yippee!!  I am hoping for good news. ;D
Title: Re: IroNat
Post by: IroNat on September 02, 2022, 07:58:29 AM
Thanks.  I have another Doctor appointment this Tuesday. Yippee!!  I am hoping for good news. ;D

You're still kicking!
Title: Re: IroNat
Post by: IroNat on September 05, 2022, 08:40:19 AM
9/5/22

Bench press - Single reps up to a pre-planned top single, then 10x5reps@ 80% of that top single
Weighted Dips superset Wide lat pulldowns - 3xAMRAP
Bentover v-bar tricep extensions- 3xAMRAP
Seated calf raise - 3xAMRAP
Isometric overhead press 2 positions - 2x10sec
Ab wheel
Leg raises

Title: Re: IroNat
Post by: IroNat on September 06, 2022, 06:34:42 AM
9/6/22

Barbell squat - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
Leg extension - 5xAMRAP about 20
Leg curls - 3xAMRAP about 12-15
1 leg calf raise - 3xAMRAP
Isometric overhead press - 3 positions 1x10sec
Title: Re: IroNat
Post by: wes on September 06, 2022, 08:09:51 AM
Good stuff Nat.....I used to use a 5 X 5 routine back in the day as well as a 3 X 3 routine to build power.....works very well.
Title: Re: IroNat
Post by: IroNat on September 06, 2022, 11:08:25 AM
Good stuff Nat.....I used to use a 5 X 5 routine back in the day as well as a 3 X 3 routine to build power.....works very well.

Thanks, Bro-Wes.
Title: Re: IroNat
Post by: IroNat on September 08, 2022, 06:50:54 AM
9/8/22

Seated front press - Single reps up to a pre-planned top single, then 5 sets of 5 reps @ 80% of that top single
Rear db laterals - 3x12-15 reps
Bent over tricep extensions - 3x12-15 reps
Seated calf - 3 sets of AMRAP
Ab wheel
Alternate leg raises
19 mile bike ride
Title: Re: IroNat
Post by: IroNat on September 09, 2022, 09:23:11 AM
9/9/22

Deficit deadlift - Single reps up to a pre-planned top single, then 3x5 @ 80% of that top single
1 leg calf raise - 3 sets of max reps each leg

Next week no training.
Title: Re: IroNat
Post by: The Scott on September 10, 2022, 08:05:26 AM
9/9/22

Deficit deadlift - Single reps up to a pre-planned top single, then 3x5 @ 80% of that top single
1 leg calf raise - 3 sets of max reps each leg

Next week no training.

Well done.  Deadlifts are hard from what I recall.  My friends taught me that the squat, the overhead press and the deadlifts are the truest measures of strength.

Is next week vacation?  I am going in to be fitted/measured for a new leg brace as my one leg has atrophied a few inches and I have to wrap it in towels for the current brace to fit. 

I look ridiculous.  ;D ;D
Title: Re: IroNat
Post by: ThisisOverload on September 15, 2022, 06:13:38 PM
I like your training IN.

You know what you are doing.

Good to see your dedication.
Title: Re: IroNat
Post by: IroNat on September 16, 2022, 06:52:42 PM
Haven't checked this since last week gents.

Yes, went on vacation.

Scott, hope that new leg brace works out.

Thanks for the kind words, TIO.
Title: Re: IroNat
Post by: wes on September 17, 2022, 01:17:36 AM
Still kicking ass and taking names I see.....as if I thought you might not be !!  :)

Keep Pumping!
Title: Re: IroNat
Post by: The Scott on September 17, 2022, 06:47:43 AM
Haven't checked this since last week gents.

Yes, went on vacation.

Scott, hope that new leg brace works out.

Thanks for the kind words, TIO.

Thanks!  I am now waiting on another referral to a different Orthotics office.   "Orthotics" reads like an NFL player's name...LOL!

You and Wes keep going with training and once I am allowed to try again, I will try to catch up! ;D
Title: Re: IroNat
Post by: IroNat on September 19, 2022, 07:44:47 AM
9/19/22

Bench press - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
superset with
Wide lat pulldowns - 5x12-15
then
Bentover v-bar tricep extensions- 3x12-15

Back after 1 week off, actually 2 weeks since I last benched.  Took 10 lbs off the previous top set to start next progression.
Had some things to do so kept the workout brief.
Title: Re: IroNat
Post by: IroNat on September 21, 2022, 06:46:23 AM

9/21/22

Barbell squat - Single reps up to a pre-planned top single, then 3x5reps@ 80% of that top single
Deficit deadlift - Single reps up to a pre-planned top single, then 3x3reps@ 80% of that top single
Dips - 3 sets max reps bodyweight
Ab wheel
Leg raises
Title: Re: IroNat
Post by: IroNat on September 23, 2022, 06:50:57 AM
9/23/22

Seated front press - Single reps up to a pre-planned top single, then 3 sets of 5 reps @ 80% of that top single
superset
Wide grip pulldowns - 10 sets of 12 reps
then...
Bent over v-bar tricep extensions - 3x12-15 reps
V-bar tricep pushdowns - 3x12-15 reps

(http://s3.amazonaws.com/prod.skimble/assets/724974/image_iphone.jpg)

(https://rentfitnessequipment.com/wp-content/uploads/2016/07/1-1-1.jpg)

(https://bodybuilding-wizard.com/wp-content/uploads/2015/02/straight-bar-overhead-cable-extension.jpg)

(https://homegymreview.co.uk/wp-content/uploads/exercises/02411101-Cable-Triceps-Pushdown-V-bar-attachment_Upper-Arms_max-2048x1735.jpg)
Title: Re: IroNat
Post by: IroNat on September 26, 2022, 06:05:52 AM
9/26/22

Bench press - Single reps up to a pre-planned top single, then 3x5reps@ 85% of that top single
superset with
Wide lat pulldowns - 5x12-15
Weighted dips - 3x10-12
Ab wheel
Leg raises