Author Topic: IroNat  (Read 292333 times)

IroNat

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Re: IroNat
« Reply #200 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

IroNat

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Re: IroNat
« Reply #201 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

IroNat

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Re: IroNat
« Reply #202 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

IroNat

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Re: IroNat
« Reply #203 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

IroNat

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Re: IroNat
« Reply #204 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

IroNat

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Re: IroNat
« Reply #205 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

IroNat

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Re: IroNat
« Reply #206 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,

oldtimer1

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Re: IroNat
« Reply #207 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.

IroNat

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Re: IroNat
« Reply #208 on: January 19, 2019, 06:34:36 AM »
Clean & press - 2x3 and 6x2
Bench press - 5x5
Wide lat pulldowns - 5x12

IroNat

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Re: IroNat
« Reply #209 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

IroNat

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Re: IroNat
« Reply #210 on: January 23, 2019, 11:01:20 AM »
Clean & press - 3x3 and 5x2
Bench press - 1x5 and 4x4
Wide lat pulldowns - 5x12

IroNat

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Re: IroNat
« Reply #211 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

oldtimer1

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Re: IroNat
« Reply #212 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. 

IroNat

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Re: IroNat
« Reply #213 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.

IroNat

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Re: IroNat
« Reply #214 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


IroNat

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Re: IroNat
« Reply #215 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


IroNat

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Re: IroNat
« Reply #216 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

IroNat

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Re: IroNat
« Reply #217 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

oldtimer1

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Re: IroNat
« Reply #218 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?

IroNat

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Re: IroNat
« Reply #219 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.

oldtimer1

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Re: IroNat
« Reply #220 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. 

IroNat

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Re: IroNat
« Reply #221 on: February 04, 2019, 06:28:24 PM »
Lost 9lbs.  Maybe that's a good thing. LoL. 

Water.

IroNat

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Re: IroNat
« Reply #222 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

IroNat

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Re: IroNat
« Reply #223 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

oldtimer1

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Re: IroNat
« Reply #224 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.