Author Topic: IroNat  (Read 228481 times)

JackTheRipper

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Re: IroNat
« Reply #1375 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?

IroNat

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Re: IroNat
« Reply #1376 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.

IroNat

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Re: IroNat
« Reply #1377 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

IroNat

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Re: IroNat
« Reply #1378 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

wes

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Re: IroNat
« Reply #1379 on: August 14, 2022, 04:39:21 AM »
Good stuff my brother.

IroNat

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Re: IroNat
« Reply #1380 on: August 14, 2022, 05:51:08 AM »
Good stuff my brother.

Thanks, IroWes.

IroNat

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Re: IroNat
« Reply #1381 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

IroNat

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Re: IroNat
« Reply #1382 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

ThisisOverload

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Re: IroNat
« Reply #1383 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.

IroNat

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Re: IroNat
« Reply #1384 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

IroNat

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Re: IroNat
« Reply #1385 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.

IroNat

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Re: IroNat
« Reply #1386 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

IroNat

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Re: IroNat
« Reply #1387 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

IroNat

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Re: IroNat
« Reply #1388 on: August 24, 2022, 09:30:38 AM »
8/24/22

20 mile bike ride on a rail trail.

IroNat

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Re: IroNat
« Reply #1389 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

IroNat

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Re: IroNat
« Reply #1390 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

IroNat

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Re: IroNat
« Reply #1391 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

IroNat

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Re: IroNat
« Reply #1392 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

The Scott

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Re: IroNat
« Reply #1393 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! 

IroNat

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Re: IroNat
« Reply #1394 on: August 30, 2022, 07:39:28 AM »
Well done, brother! 

Love you, Scott.  No homo, bro.

The Scott

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Re: IroNat
« Reply #1395 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!

IroNat

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Re: IroNat
« Reply #1396 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

IroNat

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Re: IroNat
« Reply #1397 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


The Scott

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Re: IroNat
« Reply #1398 on: September 02, 2022, 06:59:33 AM »
Excellent session there, Nat! 

IroNat

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Re: IroNat
« Reply #1399 on: September 02, 2022, 07:48:26 AM »
Excellent session there, Nat! 

I keep plugging away, Bro-Scott.