Author Topic: IroNat  (Read 234261 times)

IroNat

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Re: IroNat
« Reply #1250 on: April 01, 2022, 08:52:58 AM »
Yes, bhanky has us all whooped!  I ;D

I have to see some doctors today but will look into deadlifts with an empty bar as mine weighs maybe 10 to 15 lbs.?  It is one of those standard 1" X 6' bars.    I tried to go to work yesterday but did not last for long.  My job has been good to me and my family and I might retire later this year as physiclly I am no longer me.   ;D

I used to have a small poster of Steve Reeves in my garage gym.  It came off the wall and on the other side was a picture of two women in string bikinis.  My wife did not like that and told me to throw it away.  I agreed with her and pointed out that I only used the Reeves side for inspiration but threw it away to appease her.

Time to get one of bhanky!

Be well, brother!

Ha-ha!  That's a good one about the poster.

Regards Bhanky, I'm sure he would be glad to send you an autographed photo of himself in his last contest. 

IroNat

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Re: IroNat
« Reply #1251 on: April 01, 2022, 08:53:42 AM »
4/1/22

Belt squats - 5x5
Incline press - 2x5 heavy then reduce weight 3x5
Seated calf raise - 3x15

Taking next week off.

IroNat

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Re: IroNat
« Reply #1252 on: April 10, 2022, 05:55:45 AM »
4/10/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Seated barbell press - 2x5 heavy then reduce weight and 8x5
Wide lat pulldowns - 5x10-15
1 leg calf raises - 3 sets
Wrist roller - 3 sets

IroNat

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Re: IroNat
« Reply #1253 on: April 12, 2022, 06:05:29 AM »
4/12/22

Incline press - 2x5 heavy then reduce weight 8x5
Deadlift - 2x5 heavy then reduce weight 8x5
Seated calf raise - 5x15
Wrist roller - 3 sets

IroNat

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Re: IroNat
« Reply #1254 on: April 14, 2022, 06:39:10 AM »
4/14/22

Barbell clean & press - 3x3 and 3x2
Db lateral raises - 6x3
1 leg calf raises - 6 sets
Block pinch - 5543322
Wrist roller - 3 sets
Barbell curls - 5x3 and 3x3

IroNat

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Re: IroNat
« Reply #1255 on: April 15, 2022, 08:43:23 AM »
4/15/22

28 mile bike ride

IroNat

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Re: IroNat
« Reply #1256 on: April 17, 2022, 10:18:38 AM »
4/17/22

Deadlifts - 1 hour of 2 rep sets
1 leg calf raise -  3 sets
Barbell curls - 5x5

IroNat

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Re: IroNat
« Reply #1257 on: April 18, 2022, 06:46:32 AM »
4/18/22

Incline press barbell - 1 hour of 2 rep sets
Seated calf raises -  3x15
Wrist roller - 3 sets

IroNat

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Re: IroNat
« Reply #1258 on: April 20, 2022, 08:19:59 AM »
4/20/22

Jefferson lift - 1 hour of 2 rep sets.
1 leg calf raises - 3 sets
Leg extension - 5x30
Leg curls - 3x10-15

IroNat

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Re: IroNat
« Reply #1259 on: April 21, 2022, 07:46:52 AM »
4/21/22

Standing barbell press - 1 hour of 2 rep sets.
later...
Barbell curls -5x5
Pinch block -54322
Wrist roller

IroNat

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Re: IroNat
« Reply #1260 on: April 24, 2022, 08:07:44 AM »
4/24/22

Barbell rows - 5x5
Deficit deadlift - 3x2
Leg extensions - 3x30
Leg curls - 3x15
Seated calf raises - 3x15

The Scott

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Re: IroNat
« Reply #1261 on: April 24, 2022, 06:19:54 PM »
Just finished 5 sets of 5 to 10 reps with 10 lb and 15 lb. DBs doing laterals for the shoulders.  That's it.  Pulse rate was high 120s after that but that is okay as it is starting back down now.  Thanks IroNat for the inspiration!  I have a couple of doctor appointments later in the week and then another the following week.   ;D

IroNat

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Re: IroNat
« Reply #1262 on: April 25, 2022, 04:18:39 AM »
Just finished 5 sets of 5 to 10 reps with 10 lb and 15 lb. DBs doing laterals for the shoulders.  That's it.  Pulse rate was high 120s after that but that is okay as it is starting back down now.  Thanks IroNat for the inspiration!  I have a couple of doctor appointments later in the week and then another the following week.   ;D

Excellent, my friend.

IroNat

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Re: IroNat
« Reply #1263 on: April 25, 2022, 06:48:18 AM »
4/25/22

Incline barbell press - 1 hour of 2 rep sets
Close grip lat pulldowns - 5x12
Barbell curls - 5x10

IroNat

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Re: IroNat
« Reply #1264 on: April 27, 2022, 05:54:59 AM »
4/27/22

Barbell clean & press - 8x2
Deadlift - 8x2
Barbell shrugs - 3x10-20
later...
1 leg calf raises - 3 sets
Db side laterals  - 3x10-12
Db rear laterals - 3x10-12
Barbell curls - 3x10
Wrist roller

ThisisOverload

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Re: IroNat
« Reply #1265 on: April 28, 2022, 02:39:07 PM »
4/25/22

Incline barbell press - 1 hour of 2 rep sets
Close grip lat pulldowns - 5x12
Barbell curls - 5x10

What's the thought process behind the 2 rep sets for one hour?

I've never done anything like that before.

IroNat

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Re: IroNat
« Reply #1266 on: April 28, 2022, 04:48:02 PM »
What's the thought process behind the 2 rep sets for one hour?

I've never done anything like that before.

It's just a mind game.

You end up doing 10-15 sets of 2 in an hour if you rest 3-5 minutes between sets.

And you concentrate on just one or two big compound exercises each workout, a press, pull, or squat.

IroNat

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Re: IroNat
« Reply #1267 on: April 29, 2022, 06:03:20 AM »
4/29/22

Incline barbell press, Barbell rows - 1 hour of supersets of 2 reps
Leg extension - 6x20
Leg curls - 8x12
Seated calf raises - 3x12
Wrist roller

IroNat

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Re: IroNat
« Reply #1268 on: May 01, 2022, 06:08:49 AM »
5/1/22

Barbell clean & press - 10x2

IroNat

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Re: IroNat
« Reply #1269 on: May 02, 2022, 09:18:09 AM »
5/2/22

Leg extensions - 10x20
Leg curls - 2x12 (cramped up so had to stop)
Pinch block - 54322
Wrist roller

IroNat

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Re: IroNat
« Reply #1270 on: May 03, 2022, 09:09:20 AM »
5/3/22

Flat bench press - 9x2 then 3x10
Deadlift - 9x2
Close grip lat pulldown - 3x12
Seated calf raises - 3x15
Ab roller

IroNat

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Re: IroNat
« Reply #1271 on: May 04, 2022, 06:34:50 AM »
5/4/22

Barbell clean & press - 8x2
Pin squats - 8x2

IroNat

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Re: IroNat
« Reply #1272 on: May 05, 2022, 05:17:02 AM »
5/5/22

Z press - 5x5
Flat bench press - 5x5
Close grip lat pulldown - 10x5
Barbell curls - 5x10
1 leg calf raise - 5x12-15
later...
Leg extensions - 5x20
Leg curls - 1x15 (been getting wicked cramps in my leg bicep so only did one easy set)
Grip stuff - Pinch block, grip machine, lever bar, wrist roller

IroNat

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Re: IroNat
« Reply #1273 on: May 06, 2022, 09:13:11 AM »
5/6/22

Standing alternate db press - 5x5
Dips - 2x12
Snatch deadlift - 4x2
Wide lat pulldown - 3x12
Leg curl - 1x12

IroNat

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Re: IroNat
« Reply #1274 on: May 07, 2022, 07:39:43 AM »
5/7/22

Was going to take today off but got the urge so had at it.

Seated front barbell pin press chin height - Sets of 3 for 1/2 hour - 1-2 minute rests so around 10 sets.
superset with lat pulldowns...
Close grip lat pulldowns - Sets of 6 for 1/2 hour

Farmers walk - 3x40 feet.