Author Topic: IroNat (Read 294712 times)

IroNat · « **Reply #550 on:** February 12, 2020, 12:04:25 PM »

Quote from: Primemuscle on February 12, 2020, 11:10:49 AM

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.

IroNat · « **Reply #551 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

IroNat · « **Reply #552 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

IroNat · « **Reply #553 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

Obvious Gimmick · « **Reply #554 on:** February 21, 2020, 09:38:52 PM »

Quote from: 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

Nice. Planning my next trip. Hi is the go to, but Fla is a possibility too

IroNat · « **Reply #555 on:** February 22, 2020, 07:38:05 AM »

Quote from: Obvious Gimmick on February 21, 2020, 09:38:52 PM

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.

IroNat · « **Reply #556 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

Primemuscle · « **Reply #557 on:** March 03, 2020, 11:18:17 PM »

Quote from: 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

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.

IroNat · « **Reply #558 on:** March 04, 2020, 03:36:15 AM »

Quote from: Primemuscle on March 03, 2020, 11:18:17 PM

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.

IroNat · « **Reply #559 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

IroNat · « **Reply #560 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

IroNat · « **Reply #561 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

IroNat · « **Reply #562 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

Primemuscle · « **Reply #563 on:** March 12, 2020, 11:54:28 AM »

Quote from: 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

You've pretty much covered everything in one routine. How long are your workouts?

IroNat · « **Reply #564 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.

IroNat · « **Reply #565 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.

Primemuscle · « **Reply #566 on:** March 14, 2020, 06:53:05 PM »

Quote from: 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.

Why only one triceps exercise? Are you concentrating primarily on biceps right now?

IroNat · « **Reply #567 on:** March 15, 2020, 05:12:36 AM »

Quote from: Primemuscle on March 14, 2020, 06:53:05 PM

Why only one triceps exercise? Are you concentrating primarily on biceps right now?

3 tricep exercises

>

French curl (sometimes called French press)

>

Incline French curl

IroNat · « **Reply #568 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

IroNat · « **Reply #569 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

Obvious Gimmick · « **Reply #570 on:** March 18, 2020, 11:47:37 AM »

You got a home gym nat?

IroNat · « **Reply #571 on:** March 18, 2020, 12:15:16 PM »

Quote from: Obvious Gimmick on March 18, 2020, 11:47:37 AM

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.

Obvious Gimmick · « **Reply #572 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

IroNat · « **Reply #573 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

IroNat · « **Reply #574 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