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Author Topic: IroNat  (Read 295014 times)

IroNat

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Re: IroNat
« Reply #450 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.
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IroNat

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Re: IroNat
« Reply #451 on: October 22, 2019, 08:48:25 AM »
10/22/19

Cleans - 4x1
Standing dumbbell press - 4x1
Pull-ups - 4x1
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IroNat

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Re: IroNat
« Reply #452 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
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IroNat

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Re: IroNat
« Reply #453 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.
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IroNat

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Re: IroNat
« Reply #454 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
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oldtimer1

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Re: IroNat
« Reply #455 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.
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IroNat

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Re: IroNat
« Reply #456 on: October 26, 2019, 03:49:49 AM »
Quote from: 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.

No, never did them.

As long as you start light I can't see a problem with doing them.
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IroNat

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Re: IroNat
« Reply #457 on: October 26, 2019, 08:52:54 AM »
10/26/19

Cleans - 4x1
Standing dumbbell press - 4x1
Pull-ups - 4x1
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IroNat

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Re: IroNat
« Reply #458 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

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IroNat

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Re: IroNat
« Reply #459 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
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ponal

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Re: IroNat
« Reply #460 on: October 30, 2019, 09:43:24 AM »
Quote from: 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
good Workouts bro
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IroNat

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Re: IroNat
« Reply #461 on: October 30, 2019, 10:43:54 AM »
Quote from: ponal on October 30, 2019, 09:43:24 AM
good Workouts bro

Thanks!

Glad you stopped by.
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IroNat

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Re: IroNat
« Reply #462 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.


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IroNat

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Re: IroNat
« Reply #463 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.
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Grape Ape

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Re: IroNat
« Reply #464 on: November 04, 2019, 04:58:52 PM »
Nice work man.
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IroNat

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Re: IroNat
« Reply #465 on: November 04, 2019, 08:30:43 PM »
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IroNat

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Re: IroNat
« Reply #466 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.
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IroNat

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Re: IroNat
« Reply #467 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
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IroNat

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Re: IroNat
« Reply #468 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
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IroNat

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Re: IroNat
« Reply #469 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
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IroNat

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Re: IroNat
« Reply #470 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
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IroNat

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Re: IroNat
« Reply #471 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
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IroNat

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Re: IroNat
« Reply #472 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
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The Scott

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Re: IroNat
« Reply #473 on: November 22, 2019, 07:42:31 PM »
Quote from: 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

Excellent, my brother!  Gives me inspiration to train as do a few others here. 
Thank you!
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IroNat

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Re: IroNat
« Reply #474 on: November 23, 2019, 05:39:48 AM »
Quote from: The Scott on November 22, 2019, 07:42:31 PM
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!
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