Author Topic: IroNat  (Read 194814 times)

IroNat

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Re: IroNat
« Reply #1075 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

IroNat

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Re: IroNat
« Reply #1076 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

IroNat

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Re: IroNat
« Reply #1077 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

IroNat

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Re: IroNat
« Reply #1078 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.

IroNat

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Re: IroNat
« Reply #1079 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

IroNat

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Re: IroNat
« Reply #1080 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

IroNat

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Re: IroNat
« Reply #1081 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


IroNat

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Re: IroNat
« Reply #1082 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

IroNat

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Re: IroNat
« Reply #1083 on: October 07, 2021, 05:31:23 AM »
10/7//21

Power clean & press - 2x3 and 6x2
1 leg calf raises - 60 reps

IroNat

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Re: IroNat
« Reply #1084 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

IroNat

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Re: IroNat
« Reply #1085 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

IroNat

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Re: IroNat
« Reply #1086 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

IroNat

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Re: IroNat
« Reply #1087 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

IroNat

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Re: IroNat
« Reply #1088 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

IroNat

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Re: IroNat
« Reply #1089 on: October 15, 2021, 06:15:50 PM »
10/15/21

Incline press barbell - 3x5 & 1x3
Wide lat pulldown - 2x20

IroNat

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Re: IroNat
« Reply #1090 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


IroNat

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Re: IroNat
« Reply #1091 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


IroNat

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Re: IroNat
« Reply #1092 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

IroNat

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Re: IroNat
« Reply #1093 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

IroNat

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Re: IroNat
« Reply #1094 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

IroNat

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Re: IroNat
« Reply #1095 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


IroNat

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Re: IroNat
« Reply #1096 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

IroNat

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Re: IroNat
« Reply #1097 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

IroNat

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Re: IroNat
« Reply #1098 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

IroNat

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Re: IroNat
« Reply #1099 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