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Author Topic: IroNat  (Read 295215 times)

IroNat

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Re: IroNat
« Reply #1650 on: May 15, 2023, 08:58:58 AM »
Quote from: The Scott on May 14, 2023, 06:48:38 PM
Thank you, brother.  I "walked" approximately 1 mile today for cardio.  I look like a spider doing this.   ;D

Believe and you will achieve, my friend.
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IroNat

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Re: IroNat
« Reply #1651 on: May 21, 2023, 11:11:28 AM »
5/21/23

1 hour of power clean and press (clean then press twice)
Time includes 7 progressive warmup sets.
later...
Bodyweight dips - 3xMax reps
Wide lat pulldowns - 3x12-15
Leg curls - 3x6-12
1 leg calf raise - 3xMax reps
Tib raise - 3xMax reps
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IroNat

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Re: IroNat
« Reply #1652 on: May 25, 2023, 04:07:17 PM »
5/25/23

Squats - Sets of 2 reps progressing to a top set of 2
Deadlift - Sets of 2 reps progressing to a top set of 2
1 leg calf raises - 3 sets max reps
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The Scott

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Re: IroNat
« Reply #1653 on: May 26, 2023, 07:49:36 AM »
Quote from: IroNat on May 25, 2023, 04:07:17 PM
5/25/23

Squats - Sets of 2 reps progressing to a top set of 2
Deadlift - Sets of 2 reps progressing to a top set of 2
1 leg calf raises - 3 sets max reps

Looking good.  I have not trained in almost two weeks now.  Had another problem and so I am doing as my doctors advised.  There are worse things out there than not training.  Being a Democrat is perhaps the most disgusting thing to happen to anyone.  ;D
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IroNat

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Re: IroNat
« Reply #1654 on: May 26, 2023, 08:39:53 AM »
Quote from: The Scott on May 26, 2023, 07:49:36 AM
Looking good.  I have not trained in almost two weeks now.  Had another problem and so I am doing as my doctors advised.  There are worse things out there than not training.  Being a Democrat is perhaps the most disgusting thing to happen to anyone.  ;D

Ha-ha!  For sure.

Keep on keeping on, my friend.
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IroNat

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Re: IroNat
« Reply #1655 on: May 28, 2023, 08:57:53 AM »
5/28/23

Muscle clean & press - Clean it and then press twice - sets of 2 up to a top single
Pendlay rows - 3x8
Bench press - 2's to a top set of 2
Wide lat pulldowns - 3x12-15
1 leg calf raise - 3xMaxReps
Standing db curls - 2x10-12
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IroNat

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Re: IroNat
« Reply #1656 on: May 30, 2023, 05:44:45 AM »
5/30/23

Squats - 1 hour of doubles
Standing alternate db curls - 3x12-15
1 leg calf - 3xMaxReps
Rode bike 5 miles
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IroNat

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Re: IroNat
« Reply #1657 on: May 31, 2023, 05:48:04 AM »
5/31/23

Bench press - Sets of doubles for 1 hour
1 leg calf raise - 3xMaxReps
later...
Pendlay rows - Sets of doubles for 1 hour
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wes

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Re: IroNat
« Reply #1658 on: June 02, 2023, 02:58:22 AM »
Keep on keeping on my brother Nat!!  :)
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IroNat

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Re: IroNat
« Reply #1659 on: June 02, 2023, 03:15:47 AM »
Quote from: wes on June 02, 2023, 02:58:22 AM
Keep on keeping on my brother Nat!!  :)

Right back atcha, broski.

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IroNat

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Re: IroNat
« Reply #1660 on: June 02, 2023, 05:14:52 AM »
6/2/23

Muscle clean & 2 presses - 1 hour of 2 reps sets
1 leg calf raise - 3xMaxReps
Tib raise - 1xMaxReps
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IroNat

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Re: IroNat
« Reply #1661 on: June 04, 2023, 11:55:29 AM »
6/4/23

Bench press - 1 hour of 2 rep sets
Thrown in between sets...
Wide lat pulldown - 3x15
Straight arm pulldown - 3x15
Leg extension - 3x20
Leg curls - 3x10-12
1 leg calf raises - 3xMaxReps
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IroNat

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Re: IroNat
« Reply #1662 on: June 05, 2023, 03:24:28 PM »
6/5/23

Squats - Sets of 2 for 45 minutes
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IroNat

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Re: IroNat
« Reply #1663 on: June 07, 2023, 07:48:56 AM »
6/7/23

Muscle clean & press - 1 hour of 2 rep sets
Pendlay rows - 6x2
Barbell curls - 4x8-12
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IroNat

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Re: IroNat
« Reply #1664 on: June 08, 2023, 01:50:15 PM »
6/8/23

Leg extensions - 3x20
Leg curls - 3x8-12
Squats - Sets of 2 for 45 minutes
1 leg calf raise & Tib raises - 3xMaxReps 
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IroNat

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Re: IroNat
« Reply #1665 on: June 11, 2023, 06:54:36 AM »
6/11/23

Bench press - 1hr of 2 rep sets
Wide lat pulldowns - 5x15
Close grip pulldowns - 3x10
1 leg calf raises & tib raises - 3 sets max reps
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IroNat

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Re: IroNat
« Reply #1666 on: June 12, 2023, 11:07:37 AM »
6/12/23

Squats - Work up to 4x2
Leg curls - 4x10
Standing alternate db curls - 4x10 superset Tricep pushdowns - 4x10
Standing barbell curls - 4x10 superset Bentover tricep extensions - 4x10
Incline db curls - 4x10 superset Straight arm pulldowns - 4x10
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IroNat

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Re: IroNat
« Reply #1667 on: June 14, 2023, 08:55:51 AM »
6/14/23

Muscle clean & press - 5x2
Pendlay row - 4x5
Barbell curls - 4x10
1 leg calf raise & Tib raise - 3xMaxReps
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IroNat

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Re: IroNat
« Reply #1668 on: June 16, 2023, 08:37:41 AM »
6/16/23

Muscle clean & press - 6x2
Standing barbell curls - 3x10
later...
Squats - 6x2
Leg curls - 3x10
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IroNat

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Re: IroNat
« Reply #1669 on: June 18, 2023, 12:10:13 PM »
6/18/23

Bench press 5x2 superset Standing alternate db curls 5x7-12
Tricep pushdowns 5x12-20 superset Barbell curls 5x8-12
Bentover v-bar tricep extensions 5x8-15 superset Incline db curls 5x7-10
Seated calf raise 3xMaxReps
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IroNat

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Re: IroNat
« Reply #1670 on: June 20, 2023, 06:54:28 AM »
6/20/23

Muscle clean & press - 7x2
Pendlay rows - 3x5
Barbell curls - 5x8-10
1 leg calf & Tib raise - 3xMaxReps
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IroNat

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Re: IroNat
« Reply #1671 on: June 21, 2023, 07:04:02 AM »
6/21/23

Squats - 6x2
Leg curls - 4x10-12
Road bike for an hour
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IroNat

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Re: IroNat
« Reply #1672 on: June 23, 2023, 06:46:48 AM »
6/23/23

Bench press - 6x2
Wide lat pulldown - 3x12
Alternate db curls - 4x8-10
Tricep v-bar pushdowns - 3x10
Barbell curls - 4x8-10
Farmers walk - 4x40ft
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IroNat

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Re: IroNat
« Reply #1673 on: June 26, 2023, 06:36:22 AM »
6/26/23

Muscle clean & press - 8x2, 1x12 pump set
Pendlay row - 5x3
Barbell curls - 5x7-10
1 leg calf raise & Tib raise - 3xMaxReps
later...
Farmers walk - 4x40ft
Grip stuff
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IroNat

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Re: IroNat
« Reply #1674 on: June 28, 2023, 07:47:21 AM »
6/28/23

Leg extensions - 2x20
Squats - 7x2
Leg curls - 4x5-10 (41 reps)
1 leg calf raise & Tib raises - 3xMaxReps 
Farmers walk - 3x40ft
Rode bike 7 miles
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